Narkissos: Training 2009

[Narkissos]

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

[Narkissos]

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!

[Narkissos]

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

[O-Dog]

Originally Posted by Narkissos

Wish me luck.

-C

Good luck bro!

Originally Posted by Narkissos

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

How deep do you go with your leg presses?

[Narkissos]

Originally Posted by O-Dog

Good luck bro!

How deep do you go with your leg presses?

Depends on the angle of the station.

W/ the above set i went knees to armpits.

[Narkissos]

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.

[Narkissos]

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

[Narkissos]

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!

[Narkissos]

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

[Narkissos]

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.