Beastly Back? Awesome arms? Fuck yes.


 NarkSide: Captain’s log – Friday, 4th May 2012

Feeling a bit lethargic. Definitely not in the mood to be here. Right glute hurts like a motherfucker. Could be a strain from yesterday’s 315 lbs x 20 reps squat session. *shrugs*

You know what that tells me?

It tells me that today’s workout will be pretty fucking epic.

Discomfort. Cognitive dissonance. Their bastard child is tonight’s theme.

1 hour on the clock. Let’s get some!


General warm-up:
Chins:
Set 1: Bodyweight (bw) x 12 reps
Set 2: Bw x 10 reps
Set 3: Bw x 8 reps

Chins always put me in a better mood. Space hands about 6 inches apart here, and kept the reps smooth and sexy. None of that bitch-ass swinging. Chin above the bar on each rep. Lat’s flared in the max stretch position. Delicious!

The workout: Please note – No belt, straps, wraps, or any other form of apparatus was used here. Remember our theme? Discomfort? Tonight’s session was just about me and the weights.

One-arm dumbbell row:
Set 1: 115 lb dumbbell x 10 reps ea arm (warm-up)
Set 2: 125 lb dumbbell x 10 reps ea arm (work set)

Inverted row:
Set 1: bodyweight: 15 reps (warm-up)
Set 2: bw + 35 lbs x 8 reps; bodyweight x 4 reps – drop-set (work set)

Dumbbell pullover:
Set 1: 115 lb dumbbell x 8 reps (warm-up)
Set 2: 125 lb dumbbell x 6 reps (work set)

T-bar row:
Set 1: 180 lbs x 10 reps (warm-up)
Set 2: 270 lbs x 5 reps (work set)

270 lbs… No belt, no straps, no gloves… No problem!

Pull-ups:
5 sets: bodyweight x 6 reps ea

 Seated alternating dumbbell curl:
1 set: 50 lb dumbbells x 10 reps ea arm

Single-arm dumbbell french press:
1 set: 35 lb dumbbell x 13 reps ea arm

Single-arm dumbbell preacher curl:
1 set: 35 lb dumbbell x 10 reps ea arm

Incline skullcrusher:
1 set: 65 lbs x 25 reps

Barbell curl:
1 set: 65 lbs x 25 reps

Now to address the issue of my calves feeling a bit jealous of my forearms 😉

Smith machine calf raise:
Set 1: 195 lbs x 20 reps (warm-up)
Set 2: 375 lbs x 15 reps (work set)
Set 3: 465 lbs x 8 reps (work set)

Bodyweight calf raise:
1 set: 100 reps

*stares at self*
*likes what he sees*
/ends

Your brother in fitness,

-C. “Narkissos” Springer

Owner of: “The NarkSide” Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel

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