NASHamania runnin' wild

[nasht5]

.

Whats the protein/carbs/fat in ur daily diet??

davie

It's not broke down like that for now. I'm manipulating the diet. above was a typical day for 3-4 days then a day where I  eat more calories/carbs/fat (Pizza, chinese..etc) then go back to the above for a few days. I was 290 just before Christmas, now weigh 264. Once I hit the goal weight the plan will be 2-2.5g Protein per lbs bdwt, 2-3g Carbs per lbs, .33g Fat per lbs. Broke up into 5-7 meals, determined by training days.  Hit the platform again in Sept around 270lbs - SOLID Muscle

[nasht5]

Rotator Therapy: WOOOoooo kick'd a*s in PT today; A LOT

Incline dumbbell press
5x20x40

Flat dumbbell press
5x20x40

Dumbbell flys
5x20x40

BENCH
4X20X145
3X10X195
2X10X225
3X5X225
1X3X285
1X315

Helped Steve with his bench shirt set a new PR.
Helped the girl bench tonight. She NEEDS a smaller shirt. She has a Titan single ply size 46 and needs a 44? or 42? anybody have a single or double ply they want to sale or trade?

[nasht5]

Worked out at Kate's Gym today DEADLIFTING with: "The guy", "Halfton", "The girl" & Kate.
THE GUY pulled off the floor for the first time since November (I think). He worked up to a double with 585 then did sets of 525,495,405 ranging from 3-8 reps.
THE GIRL had a PR day. She pulled 227! 100% RAW. Then pulled 135x19 good reps + 4 ugly gut wrenching attempts to mid thigh. She's got the fire.
HALFTON......DAMN. Ya need to read his training log. Every thing he did today looked so EASY and effortless. When he gets over his chest cold, finishes moving, settles into his workout routine...DAMN. He's a MONSTER. Big? Yes, but that's not what I mean. What I mean is, once HALFTON starts to fire on all cylinders...DAMN, Potential...wow.

Rotator Therapy: Some, just enough to loosen up. I had to leave by 12 noon.
DEADS (not sure about exact lbs & reps, we had two bars going and a running conversation the whole time)
1x10x135
2-4?x5x225
2x5x315
2x3-5?x405
1-2?x1-3?x495
1x2?x585
1x4x585
1x2x495?
1x10x405
1x3x315

That was it.

Today I ate:
Breakfast - 1cup chopped chicken breast w/diced onions
5 ibuprofen
8 synergy tablets from Beverly Int.
40 oz water

Lunch
Mexican - Big Texano burrito w/ chips & salsa w/ sweet tea

supper?
It's the SUPERBOWL ya pizon! Forget about it. you'll be lucky if I don't come over to your house and eat all YOUR food.

[Hedgehog]

You oughtta try topical ibuprofen, cream.

That way you'll treat the trouble area directly, and avoid having the ibuprofen processed through your intestines.

-Hedge

[nasht5]

Never heard of it. Is it usually found on the shelf? As much as I use THAT would be VERY  beneficial. Thanks for the info.

[Hedgehog]

Never heard of it. Is it usually found on the shelf? As much as I use THAT would be VERY  beneficial. Thanks for the info.

Yeah, it's available on the shelf. Ask for Ibuprofen gel at the drugstore the next time.

-Hedge

[nasht5]

Rotator Therapy: moderate amount...sore from deads

Incline dumbbell press
10x20x35

Bench
6x20x145

slight decline press machine / close grip
6x20x120

Overhead dumbbell triceps ext.
6x10x25 each arm

[nasht5]

THURSDAY NIGHT

Was supposed to squat tonight but could not. The right knee is very tender. It has been sore & a little tight since the Holiday Classic. Maybe trying to keep up with The guy & HALFTON this past sunday has caught up with me.

Lat pulldown
8x10-6x90-205

Machine Row
12x20-6x120-205

Help The guy squat and The girl deadlift between sets. The knee flares up like this once or twice a year for a few weeks then everything goes back to normal. Although it is usually the left knee. I started taking some joint care stuff a few days ago, added another EFA tablet (cod liver oil) and have drank more water than usual the past few days in an effort to help my joints. So, tonight I'm going to eat a TOMBSTONE PIZZA.
Body weight is currently 263lbs

[nasht5]

Bench night

3x30xbar
3x10x145
3x20x145
2x5x185
2x5x225
1x3x278
1x325
4x20x145

[nasht5]

Iced knee yesterday. 30min of ice on, 2.5hrs ice off. Did that all day yesterday. Knee felt good today. Will do that again today now that I'm back from Kate's gym.
Worked out with The girl, Dale275 (308). HALFTON & The guy could not make it today. I owe the girl $5 

DEADLIFT
3x5x135
4x3x225
2x3x315
3-4x1-3x405
4x3x495
2x3x405
1x8x405

[nasht5]

2.13.07
I have not cut my hair since August of 06'. It started from a BALD, just like a baby. I now have bangs down to my eyes. My ears are covered by the hair. The hair covers my shirt collar. I look like a BEATLE. I'm George, Paul, John & Ringo all rolled up into one 262lbs long haired freak. SOMETHINGS GOT TO GIVE  I CAN'T TAKE NO MORE  WHERE ARE MY CLIPPERS   
























FOUND THEM 













THE HAIR IS GONE     













Yes, I did say 262lbs. Down from 290'ish 

Are you training BIGFRANK

[nasht5]

Rotator Therapy: moderate amount

BENCH
3x30x bar
3x20x145
2x5x195
3x5x235
1x3x285
1x325

[nasht5]

Rotator therapy: moderate amount

DEADS
3x5x235
3x3x325
8x3x425
4x10-13x325

quick easy night.

[nasht5]

Did not workout last Friday, Sat or Sunday. Monday was an easy day and I took Tues off. All that really helped my bench today.

Rotator Therapy: a little

BENCH
1x50x bar
2x20x135
2x5x185
2x5x225
1x3x275
1x3x315
2x20x135
2x5x185
5x10x225

Machine overhead press
3x20x100
2x10x100

3 way dumbbell raise (front, side, rear)
3x10x15lbs each direction

Triceps pushdowns
4x15x70-95

Close grip bench
4x10x135

Also helped the gym owners unload a new power rack & leg press. Yesterday they brought in a new seated calf raise, three new weight tree's, another elliptical machine and MORE 45LBS plates. They now have 36!! Plus THE GUY brought his 2 *100LBS plates!! They also got a set of dumbbells from 5lbs-80lbs. More stuff is on it's way!

It was a very good workout.

[nasht5]

SQUAT NIGHT


SQUATS
2x5x225
2x5x325 added belt here
2x5x425
2x3x535 added knee wraps here
2x1x585  could have done doubles or triples but I have not been this heavy in months, so decided to play it safe.
1x3x415
1x3x235

[nasht5]

DEADS at KATE'S GYM

With: DALE275, HALFTON, KATE, THE GIRL & THE GUY
Kate & HALFTON watched and spotted. DALE275 broke both wrist wraps doing rack pulls  THE GUY looked like a jack hammer doing reps on dead. Fun day...I love POWERLIFTING.

3x5x225
2x3x315
1x405
1x495
1x585
4x4x545

[nasht5]

Well, the gym I've been at for the last couple of months is moving away from powerlifting. There are only 3 of us and 57 of them in a small (but growing) gym. The owners politely talked to us and discussed the need for space for their growing new customer base. We understood their need and talked amongst ourselves and decided we needed to be part of a HARDCORE type gym that was suited toward our needs. THE GUY, THE GIRL and THE MAN (me, nash) have moved up the road to just that. We wish our friends success in their business, we understand that for us this is just a hobby.