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#1
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I took 4+ weeks off training since 2008.
Now Imma attempt to get back on track in 2009. Injury and illness seemed to be recurring theme in 2008... So 2009 is about getting my health back, and hopefully getting back on stage. Wish me luck. -C
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#2
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Thursday 8th January 2009
7:30 p.m. - 8:30 p.m. Legs; Abs Prologue: Having taken 4 weeks off from training (and a bit longer than that where leg-training was concerned), my fitness was down to nil. I was leaner surprisingly... much leaner than when i was training... but my cardiovascular fitness ---> Nil. This session nearly killed me on its own. To top it off, cramping came at the end (or rather, the end of legs and the beginning of abs). The cramp was a torso/midsection cramp. Couldn't breather, sit, stand, move... absolute pain! It lasted about 15 minutes. Bodyweight measured at 192 lbs... 20 lbs lighter than my heaviest... Cumulative weight loss over this period of inactivity... about 15 lbs. Leg Press: Set 1: 120 lbs: 20 reps Set 2: 210 lbs: 15 reps Set 3: 300 lbs: 10 reps Set 4: 370 lbs: 10 reps Set 5: 500 lbs: 8 reps Squats: ass-to-ground 2 sets: 135 lbs: 10 reps ea. set Comments: Paused on each rep in the bottom [i.e. the max-stretch position] Front Squat: ass-to-ground 2 sets: 135 lbs: 6 reps ea. Comments: Paused on each rep in the bottom [i.e. the max-stretch position] Hyper-extensions: 2 sets: 15 reps ea. Laying leg-curl: 2 sets: 45 lbs: 15 reps ea. Seated Angled Calf Raise: 3 sets: 90 lbs: 15 reps ea. Hack Machine Calf Raise: Set 1: 120 lbs: 15 reps Set 2: 120 lbs: 15 reps Set 3: 210 lbs: 12 reps Set 4: 210 lbs: 12 reps Decline sit-up: 1 set: 20 reps** **It was after stepping off this bench that i caught that debilitating cramp mentioned above. It was horrendous. Comments: One of the worst sessions of my life... Huffed and puffed and felt nauseous almost tru-out the entire session. A half-hour session took one hour. Gawd... i HATE lay-offs!
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#3
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Friday 9th January 2009
4 p.m. - 5:20 p.m. Chest; Delts; Triceps; Calves General warm-up: Facepulls: 3 sets: 70 lbs: 20 reps ea. set Incline Smith-Machine Bench: Set 1: 135 lbs: 12 reps Set 2: 185 lbs: 8 reps Set 3: 185 lbs: 8 reps Flat Dumbbell Bench: 3 sets: 80 lb dumbbells: 6 reps ea. Comments: Gawd... a lay-off = abysmal strength-loss Cable Crossovers: Set 1: 50 lbs: 10 reps Set 2: 65 lbs: 8 reps Set 3: 55 lbs: 10 reps Set 4: 55 lbs: 10 reps Parallel Bar Dips: Set 1: bodyweight: 10 reps Set 2: bodyweight: 8 reps Set 3: bodyweight: 8 reps Seated Military Press: Set 1: 95 lbs: 10 reps Set 2: 115 lbs: 6 reps Set 3: 115 lbs: 6 reps Comments: No back support used here. Barbell Upright Row: Set 1: 95 lbs: 10 reps Set 2: 115 lbs: 6 reps Set 3: 135 lbs: 5 reps Comments: Reps were executed to nipple height... re: heavier weights on the pulling exercise... I've always been a stronger puller than pusher. One-arm Dumbbell French Press: Set 1: 20 lb dumbbell: 10 reps ea. Set 2: 20 lb dumbbell: 10 reps ea. Set 3: 30 lb dumbbell: 7 reps ea. Tricep Pressdown: Set 1: 120 lbs: 10 reps Set 2: 150 lbs: 10 reps Set 3: 150 lbs: 8 reps Calf-press: Leg press station... Set 1: 210 lbs: 15 reps Set 2: 210 lbs: 15 reps Set 3: 300 lbs: 15 reps Set 4: 390 lbs: 10 reps Set 5: 390 lbs: 10 reps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#4
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Quote:
How deep do you go with your leg presses?
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I play ding dong!! |
#5
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W/ the above set i went knees to armpits.
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#6
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Saturday 10th January 2009
9:55 a.m. - 10:58 a.m. Back; Biceps; Abs V-bar Pulldown: Set 1: 100 lbs: 20 reps Set 2: 120 lbs: 10 reps Set 3: 140 lbs: 10 reps Set 4: 160 lbs: 8 reps Set 5: 180 lbs: 5 reps Comments: Showed up at the gym today with mid-back pain... so had to work around it. The pain prevented me from 'exploding' on the positive Low-pulley Row: Over-hand, shoulder-width grip Set 1: 100 lbs: 12 reps Set 2: 130 lbs: 10 reps Set 3: 150 lbs: 8 reps One-arm Dumbbell Pullover: 1 set: 20 lb dumbbell: 10 reps ea. arm Comments: Aborted this exercise after the first set... Meant to do 3 or so sets, but my triceps were waaaaay too sore for that. Dumbbell Pullover: 1 set: 60 lb dumbbell: 0 reps** **Same story here again... Triceps were way too sore to allow the static contraction. (Smith-Machine) Yates Row: warm-up: bare bar: 10 reps warm-up: 95 lbs: 10 reps Set 1: 135 lbs: 10 reps Set 2: 135 lbs: 10 reps Set 3: 155 lbs: 8 reps Set 4: 155 lbs: 8 reps Behind-the-Neck Pulldown: Set 1: 100 lbs: 10 reps Set 2: 100 lbs: 10 reps Set 3: 100 lbs: 10 reps Set 4: 120 lbs: 8 reps Set 5: 120 lbs: 8 reps Comments: Massive inflexibility due to inactivity... I guess use-or-lose-it applies here. Barbell Preacher Curl: Set 1: 20 lbs: 10 reps Set 2: 40 lbs: 6 reps Set 3: 30 lbs: 8 reps Set 4: 30 lbs: 8 reps One-arm Dumbbell Preacher Curl: 3 sets: 20 lb dumbbell: 6 reps ea. arm Standing one-arm Cable Curl: Set 1: 25 lbs: 10 reps ea. arm Set 2: 25 lbs: 8 reps ea. arm Laying Leg Raise: Set 1: 20 reps Set 2: 10 reps** **Abs started to cramp here. Noting my previous (and recent) bad experience with cramping, i took no chances.
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#7
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Monday 12th January 2009
5:32 p.m.-6:35 p.m. Legs Leg Extensions: Set 1: 50 lbs: 20 reps Set 2: 70 lbs: 10 reps Set 3: 90 lbs: 10 reps Set 4: 110 lbs: 10 reps Set 5: 130 lbs: 10 reps Set 6: 150 lbs: 10 reps Comments: Dunno what got into me here... but this was SICK! Rest periods were kept really short. The pump was surreal Barbell Front Squat: Outside shoulder-width stance; reps executed to parallel Set 1: 135 lbs: 10 reps [raw: no belt; no straps] Set 2: 225 lbs: 6 reps [raw: no belt; no straps] Set 3: 225 lbs: 6 reps [raw: no belt; no straps] Set 4: 225 lbs: 5 reps [raw: no belt; no straps] Set 5: 225 lbs: 8 reps [raw: no belt; no straps] [failure; Personal best!!!] Comments: I trained with a sprinter here. Really pushed me hard... being that i had to set an example lol. Couldn't let him get anywhere near me. Hyper-extensions: Set 1: bodyweight: 12 reps Set 2: 60 lb dumbbell: 8 reps Set 3: 60 lb dumbbell: 8 reps Set 4: 60 lb dumbbell: 12 reps [absolute failure] Walking Lunges: Set 1: 25 lb dumbbells: 2 trips across the length of the gym Set 2: 25 lb dumbbells: 2 trips across the length of the gym Comments: could. barely. move. Hack-Squat Calf-Raise: Set 1: 300 lbs: 15 reps Set 2: 390 lbs: 10 reps Set 3: 480 lbs: 10 reps Set 4: 660 lbs: 8 reps
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#8
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Friday 16th January 2009
7:10 p.m. - 8:16 p.m. Chest; Delts; Triceps General warm-up: Standing Lateral raises: 8 lb dumbbells: 10 reps Cable Upright Rows: 2 sets: 50 lbs: 10 reps ea. Face Pulls: 2 sets: 80 lbs: 12 reps ea. Comments: Got some solid blood flowing here... Only thing missing in retrospect was an elbow warm-up Incline Smith-Machine Bench: warm-up: 3 sets: bare bar: 12 reps ea. Set 1: 135 lbs: 6 reps Set 2: 155 lbs: 6 reps Set 3: 185 lbs: 6 reps Set 4: 205 lbs: 3 reps; 135 lbs: 5 reps [drop-set; failure] Flat Barbell Bench: Set 1: 135 lbs: 5 reps Set 2: 185 lbs: 4 reps Set 3: 185 lbs: 4 reps Flat Dumbbell Bench: Set 1: 80 lb dumbbells: 6 reps Set 2: 80 lb dumbbells: 4 reps [failure] Set 3: 80 lb dumbbells: 4 reps [failure] Parallel Bar Dips: Set 1: bodyweight: 10 reps Set 2: bodyweight: 8 reps Set 3: bodyweight: 7 reps Seated Military Press: No back support warm-up: bare bar: 10 reps Set 1: 95 lbs: 6 reps Set 2: 115 lbs: 6 reps [struggled here] Set 3: 135 lbs: 2 reps [failed prematurely... in the middle of the 3rd rep] Barbell Upright Row: reps executed to nipple height 3 sets: 95 lbs: 10 reps ea. Close-grip Bench Press: Set 1: 135 lbs: 6 reps Set 2: 135 lbs: 3 reps [failure] Set 3: 135 lbs: 4 reps [failure] Set 4: 135 lbs: 3 reps [failure] Tricep Pressdown: 5 sets: 100 lbs: 15 reps ea. Comments: By this time I had a pump that fricking hurt!
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#9
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Monday 19th January 2009
7:50 p.m. - 9:30 p.m. Back; Biceps; Calves; Cardio Chins: 3 sets: bodyweight: 10 reps ea. set Behind-the-Neck Pulldowns: Set 1: 100 lbs: 10 reps Set 2: 110 lbs: 10 reps Set 3: 120 lbs: 10 reps (V-bar) Pulldowns: Set 1: 120 lbs: 8 reps Set 2: 130 lbs: 8 reps Set 3: 140 lbs: 6 reps; 120 lbs: 4 reps [drop-set] Low-pulley Row:** Set 1: 130 lbs: 8 reps Set 2: 150 lbs: 8 reps Set 3: 150 lbs: 8 reps **Shoulder-width, overhand grip. One-arm Dumbbell Row: Set 1: 80 lb dumbbell: 8 reps Set 2: 80 lb dumbbell: 8 reps Set 3: 80 lb dumbbell: 6 reps Set 4: 80 lb dumbbell: 6 reps (Smith-Machine) Yates Row: 5 sets: 135 lbs: 8 reps ea. set Comments: Got a really sweet contraction here... I think, due to being able to vary the foot positioning (without the path of the bar changing), I was really able to hit the muscles in a unique manner. Maybe I'll keep this exercise in on the long term. Seated Angled Calf-raise: Set 1: 90 lbs: 20 reps Set 2: 180 lbs: 15 reps Set 3: 270 lbs: 10 reps Set 4: 360 lbs: 8 reps Seated Calf-raise: Set 1: 50 lbs: 15 reps Set 2: 100 lbs: 10 reps; 50 lbs: 5 reps [drop-set] Set 3: 120 lbs: 6 reps; 70 lbs: 6 reps Seated Alternate Dumbbell Curl: Set 1: 40 lbs: 6 reps ea. Set 2: 50 lbs: 7 reps ea. Set 3: 60 lbs: 4 reps; 40 lbs: 3 reps ea. Set 4: 60 lbs: 3 reps; 40 lbs: 3 reps ea. PWO Cardio: 20 minutes
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
#10
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Tuesday 20th January 2009
3:15 p.m. Legs; Abs General warm-up: Stationary bike: 5 minutes Leg-Extensions: Set 1: 60 lbs: 15 reps Set 2: 80 lbs: 15 reps Set 3: 100 lbs: 12 reps Set 4: 120 lbs: 11 reps Set 5: 140 lbs: 10 reps Set 6: 160 lbs: 10 reps Leg-press: Set 1: 210 lbs: 20 reps Set 2: 210 lbs: 20 reps Set 3: 300 lbs: 10 reps Set 4: 390 lbs: 10 reps Set 5: 500 lbs: 10 reps Barbell Front Squat:** Set 1: 3 sets: 10 reps ea. **These were done with a wide stance... each rep taken to parallel. Seated Leg-curl: Set 1: 4 plates: 20 reps Set 2: 5 plates: 10 reps Set 3: 6 plates: 10 reps Set 4: 6 plates: 10 reps Calf press: ** Set 1: 5 plates: 10 reps Set 2: 5 plates: 10 reps Set 3: 5 plates: 10 reps Set 4: 6 plates: 10 reps Set 5: 7 plates: 10 reps Set 6: 8 plates: 10 reps **These were done on the horizontal leg press. It was an interesting change of stimuli Ab Core: Set 1: no added resistance: 20 reps Set 2: 10 lbs: 20 reps Set 3: 20 lbs: 15 reps Set 4: 30 lbs: 15 reps Set 5: 30 lbs: 12 reps [failure] Seated Leg Raises: 3 sets: 15 reps ea.
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___________________ My training journals: 2005; 2006; 2007; 2008; 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016, & 2017. My training Videos? View 'em Here! Got a question for me? Ask --> Here! DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11 |
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