Author Topic: WAR IS COMING 2014 (more training video's) (Read 71551 times)

Montague · « **Reply #50 on:** January 27, 2014, 06:04:43 PM »

Quote

Those were some of the reasons I got a divorce from the last one.

nasht5 · « **Reply #51 on:** January 31, 2014, 07:27:34 AM »

last sept for a powerliftnig meet I weighed in at 299lbs, the most I've ever weighed in for a meet. I got down to 280 just a few days before thanksgiving. By Christmas i was back up to 296. My wife makes incredible home made mac/chesse & dressing for the holidays. I've hovered around 296 since then.

Starting last friday I ate clean all weekend. Then on monday I started having a Protein shake for breakfast and eating 10 boiled eggs during the day at work. For supper I eat either chicken/beef or fish with a carb. today I'm back down to 286

nasht5 · « **Reply #52 on:** January 31, 2014, 01:17:41 PM »

rotator therapy
3x10x2.5

SHANNON

wide chinups
52
Underhand chinups
50
neutral chineups
50

One arm DB row
4x10-12x40

Glutes
ball work, supergirls, cable work, plate work

NASH

Deadlifts - no belt no straps just chalk
2x10x135
2x10x225
2x10x315
The above DL sets were all more of a stiff leg/romanian DL
2x10x405
5x495
3x495 just ran out of gas and didn't want to risk anything trying for 2 more reps

wide cable LPD
4x20-15x120-150

Seated cable row
4x20-15x150

standing calves / seated calves
4x20-10 each

nasht5 · « **Reply #53 on:** February 01, 2014, 12:49:31 PM »

Rotator Therapy
3x20x2.5

DIPS
NASH / SHANNON
20 20 18 / 15 20 20

Overhead Machine press
3x12x135 / 3x15x135

Standing overhead BB press
3x10x95 / 10x95 10x115 10x135

2way DB raise (front & side)
3x12x15

Reverse peck deck
3x15

Reverse grip cable triceps ext
3x20

Overhead rope ext
3x20-10

Machine biceps curls
4x15

Triceps cable pushdowns
4x20-10

Standing straight bar biceps curls
3x15x40

glutes

calves
4x20

Leg ext
5x15-10

Leg curls
5x15-10

that was that with that.

nasht5 · « **Reply #54 on:** February 04, 2014, 05:36:50 PM »

SQUATS

3X10X145
3X10X235 added belt on these
3X10X325

LEG EXT
5X12X140

LEG CURLS
5X12X65

Simple but effective

Montague · « **Reply #55 on:** February 04, 2014, 06:10:12 PM »

Quote from: nasht5 on January 31, 2014, 07:27:34 AM

last sept for a powerliftnig meet I weighed in at 299lbs, the most I've ever weighed in for a meet. I got down to 280 just a few days before thanksgiving. By Christmas i was back up to 296. My wife makes incredible home made mac/chesse & dressing for the holidays. I've hovered around 296 since then.

Starting last friday I ate clean all weekend. Then on monday I started having a Protein shake for breakfast and eating 10 boiled eggs during the day at work. For supper I eat either chicken/beef or fish with a carb. today I'm back down to 286

Are you only eating the three meals per day?

nasht5 · « **Reply #56 on:** February 05, 2014, 04:59:18 PM »

Well, the shake is really two shakes in one. I drink half the shake for breakfast about 0530 AM then 2-3hrs later drink the other half. 2-3hrs later eat 3 boiled eggs; 2hrs later eat 3 boiled eggs; 2hrs later eat 2 boiled eggs; before I leave for the gym eat 2 boiled eggs. come home from the gym eat supper.

Of course this isn't written in stone but it is what I had done so far. I'm sure over the next 2wks I'll change it up a little. like adding tuna salad or chicken & rice... stuff like that.

rotator therapy
3x15x2.5

BENCH

NASH / SHANNON
2x10x95 / 2x10x95
2x20x135 / 2x10x135
2x10x185 / 2x10x185
2x10x225 / 2x5x225
2x10x275 / 4x5x275
2x10x315

Shannon did glutes, I did calves

Montague · « **Reply #57 on:** February 05, 2014, 05:15:47 PM »

Quote from: nasht5 on February 05, 2014, 04:59:18 PM

Well, the shake is really two shakes in one. I drink half the shake for breakfast about 0530 AM then 2-3hrs later drink the other half. 2-3hrs later eat 3 boiled eggs; 2hrs later eat 3 boiled eggs; 2hrs later eat 2 boiled eggs; before I leave for the gym eat 2 boiled eggs. come home from the gym eat supper.

Of course this isn't written in stone but it is what I had done so far. I'm sure over the next 2wks I'll change it up a little. like adding tuna salad or chicken & rice... stuff like that.

rotator therapy
3x15x2.5

BENCH

NASH / SHANNON
2x10x95 / 2x10x95
2x20x135 / 2x10x135
2x10x185 / 2x10x185
2x10x225 / 2x5x225
2x10x275 / 4x5x275
2x10x315

Shannon did glutes, I did calves

I like the egg/timing thing; very old-school!

nasht5 · « **Reply #58 on:** February 06, 2014, 05:02:38 PM »

Nash:
Brkfst: 5AM protein shake
2nd brkfst: 8AM 3 boiled eggs
lunch: 11AM protein shake & 2 baked skinless chkn breast
2nd lunch: 1PM 3 boiled eggs
snack: 3PM 2 boiled eggs
2nd snack: 4PM 2 boiled eggs
Training; 5-7
Supper: 730pm 3 chicken tenders baked in Catalina dressing w/ 3/4cup rice
Drank 1/2 gallon of water from 5am-4pm
Drank 1/2 gallon at gym while Training
Drank 2cups sweet tea w/supper; I'm southern... gotta have my sweet tea.

Rotator Therapy
3x15x2.5

Shannon

underhand chin ups
52
Neutral chin ups
77

One arm DB row
4x10x45 each arm

glutes

NASH

Hammer Strength isolation lat pulldown (awesome machine! love it)
The weight is per side
2x10x45
2x10x90
2x10x135
2x10x180
2x10x160
2x10x135
2x10x115
4x15x90

Seated cable row
5x10

Seated Calves
6x20x90

Abs

nasht5 · « **Reply #59 on:** February 10, 2014, 04:57:08 PM »

rotator therapy
3x10x2.5

DIPS
NASH / SHANNON
20 25 / 25 20

Flat DB press
NASH / SHANNON
3X20X50 / 3X15X50
2X15X70 / 2X10X70
10X90 / 8X90
10X110 / 8X110
2X8X120 / 2X5X120
Shannon has been sick for the past 3 days and started feeling achy since yesterday with a major headache sore neck / lower back today. She did feel better today but not 100% and I went to the chiro on the way to the gym and took 1600mg of acetamenophen & 400mg of caffene for the workout.

Low cable flys
3x10x20
High cable flys
3x10x30

Shannon did glutes

Nash did seated calves 4x20x90; standing calves 4x20x100 and Clean & press 4x20x40 (clean&press is my style of weightlifting cardio)

Nash food today:
2 protein shakes; 2 chicken sandwhiches; 8 boiled eggs; 3 bowls of chili w/saltines; 1/2 gallon of gatorade & 1/2 gallon of water; 2 cups of sweat tea with supper.

nasht5 · « **Reply #60 on:** February 11, 2014, 01:10:12 PM »

nasht5 · « **Reply #61 on:** February 11, 2014, 05:54:19 PM »

Squats

3x10x145
10x235
10x325
10x415
2x5x415

Leg ext - hammer strength machine
5x10-15x100

Food today: 8eggs, pack of ritz cracker, 2 apples, big bowl of chili w/saltines big cup of sweat tea, 1gallon of gatorade

I still don't feel good today but a BIGMAN once said; "if all you have is 80% then give 100% of that 80%". I did today and I'm better for it but I don't feel too good now. time for sleepy.

nasht5 · « **Reply #62 on:** February 13, 2014, 05:20:41 AM »

The weather in the upstate of SC is AWESOME! The roads are all snow w/patches of ice. I drove my wife to work yesterday at 0500, then went to work myself. Drove to Greenwood, SC then back to Greenville, SC over to Fountan Inn and back to pick her up at 6pm. Drove her to work again this morning at 0500. My company told me not to work today due to the weather

Shannon works as a security guard at a hospital and some of the staff have stayed there since tuesday and most of them won't go home till friday because "they can't drive in these conditions", LMAO. I went to walmart after dropping her off at work and they were closed :O, OMG, who knew a walmart could close, HAHAHA.

We are not scheduled to be in the gym again till friday afternoon. Atleast we won't be affected by the weather with our training.

on a positive note; Shannon wants to pursue that 400lbs bench again. We've been hitting mainly DB's for a number of months and have just lately been alternating BB bench every other week. She's been hitting triples and reps of 4 with 315lbs and really enjoys going "heavy" again. As though 120lbs DB's aren't heavy, lmao.

War is Coming...

Montague · « **Reply #63 on:** February 13, 2014, 06:03:18 AM »

Quote from: nasht5 on February 13, 2014, 05:20:41 AM

The weather in the upstate of SC is AWESOME! The roads are all snow w/patches of ice. I drove my wife to work yesterday at 0500, then went to work myself. Drove to Greenwood, SC then back to Greenville, SC over to Fountan Inn and back to pick her up at 6pm. Drove her to work again this morning at 0500. My company told me not to work today due to the weather

Shannon works as a security guard at a hospital and some of the staff have stayed there since tuesday and most of them won't go home till friday because "they can't drive in these conditions", LMAO. I went to walmart after dropping her off at work and they were closed :O, OMG, who knew a walmart could close, HAHAHA.

We are not scheduled to be in the gym again till friday afternoon. Atleast we won't be affected by the weather with our training.

on a positive note; Shannon wants to pursue that 400lbs bench again. We've been hitting mainly DB's for a number of months and have just lately been alternating BB bench every other week. She's been hitting triples and reps of 4 with 315lbs and really enjoys going "heavy" again. As though 120lbs DB's aren't heavy, lmao.

War is Coming...

How many days per week do you guys train?

I feel bad for you southerners when snow hits, as it's not something you're really used to or prepared for. Now, an entire hospital is going catabolic!

nasht5 · « **Reply #64 on:** February 13, 2014, 11:20:19 AM »

Wk A is Monday, Tuesday, Friday & Saturday

Wk B is Tuesday, Wednesday & Thursday

We train around Shannon's work schedule.

nasht5 · « **Reply #65 on:** February 14, 2014, 02:46:16 PM »

Shannon

SQUAT
5x6x135
3x6x165
2x6x185
2x6x225

Leg ext
5x15x60

NASH

Pulls
2x10x135
2x10x225
5x315
5x405
3x495
2x585

Hammer Strength iso lateral pulldown
5x12x250

Seated calves
5x20x90

nasht5 · « **Reply #66 on:** February 15, 2014, 12:48:41 PM »

Rotator therapy
3x20x2.5

SHANNON

wide chinups
25
Underhand chinups
21
Neutral chinups
20

Overhead BB press
2x10x95
2x10x115
2x8x135
1x6x155

Alt DB hammer curls
4x10x20

Straight bar curls
4x16x50

Triceps pushdowns
8x10

glutes

NASH

Hammer machine iso lateral pulldowns
10x10-20x180-255

3way DB lateral raise (front/side/rear)
6x10-15x15-20

rope face pulls
4x15-20

Machine curls
4x15x45

Alt. Db hammer curls
4x12x25-30-35-40

Triceps pushdowns
8x15-20

Seated Calves
5x20x90

nasht5 · « **Reply #67 on:** February 19, 2014, 04:37:34 PM »

I've been sick since last week. tried to squat yesterday but after shartting on myself twice I decided to pass on squats this week. thank god it wasn't a full blown mud shit. It was more of a snot shit. ya know the kind when you sit on the toilet and blow out your bung hole like a whale, a bunch of air and clear liquid more like blowing your nose than shitting on your self. The scarry part is when you have to walk to the bathroom from the squat rack and you don't know what the back of your shorts look like or as your walking you feel something running down your leg and your not sure if it's sweat or caramel colored shizzle... anyway, today was bench day and it went way better than yesterday.

BENCH

NASH / SHANNON
3x10x135 / 3x10x135
1x10x165 / 1x10x165
2x10x185 / 2x5x185
2x10x225 / 5x215 5x225
5x275 / 5x255
5x315 / 5x275
5x335 / 3x315
5x365 / 0x345

close grip BP
3x6x225 / 3x6x225

Shannon did overhead DB press
3x8x40

Nash did 2way DB raise
3x10x20

both of us did reverse peck deck
3x10x130

Triceps pushdowns
3x20x144

Montague · « **Reply #68 on:** February 20, 2014, 02:19:34 AM »

That's why black bottoms are for leg day!

I was spotting a girl doing squats once, and she pissed herself mid-set. I never said anything to anyone, but I know several members were quite mad because she apparently did it again at a busier time, it had a very foul odor, and she failed to bother cleaning it up. I'm not sure if or what was said directly to her, but I know she left that gym a short time later.

jpm101 · « **Reply #69 on:** February 20, 2014, 08:20:38 AM »

Witnessed a few barf up their cookies squatting (also once cleaning for high reps, once DL'ing max) or layout some loud and stink clearing gym farts. Guess that's why towel are always handy in gyms.

Never seen anyone actually shit their pants or dump on the floor though. Of course the short leaks, or half pissing running down the leg, has been know to happen quite often. Was helping a guy with a workout when he actually dropped one of his nut while maxing out on a squat. Towel & iced until he got to the ER. His sister drove him over there.

There was a picture, going around somewhere, where a lifter's hemorrhoids, and other interior body parts, dropped out of his ass. Brutal pain, no doubt.

Nash: you and your lady keep up the good work.

nasht5 · « **Reply #70 on:** February 20, 2014, 04:40:18 PM »

Thanks guys. Luckily it wasn't as bad as I had feared when it happened.

Rotator Therapy
3x10x2.5

SHANNON

Wide chinups
52
Underhand chinups
30
Neutral chinups
50

Seated cable row pronated grip
3x15

Straight bar curls
3x15

Hammer DB curls
3x10

glutes

NASH

Hammer Strength iso-lateral pulldown machine
2x20x180
2x12x230
2x10-12x270
2x10x320
4x10-12x270
4x12x230

Seated cable row pronated grip
3x20

Machine curl
3x15

Hammer DB curl
3x10x35

Seated calves
6x20x90

Montague · « **Reply #71 on:** February 20, 2014, 05:46:09 PM »

Quote from: jpm101 on February 20, 2014, 08:20:38 AM

Witnessed a few barf up their cookies squatting (also once cleaning for high reps, once DL'ing max) or layout some loud and stink clearing gym farts. Guess that's why towel are always handy in gyms.

Never seen anyone actually shit their pants or dump on the floor though. Of course the short leaks, or half pissing running down the leg, has been know to happen quite often. Was helping a guy with a workout when he actually dropped one of his nut while maxing out on a squat. Towel & iced until he got to the ER. His sister drove him over there.

There was a picture, going around somewhere, where a lifter's hemorrhoids, and other interior body parts, dropped out of his ass. Brutal pain, no doubt.

Nash: you and your lady keep up the good work.

JPM, it's always a pleasure to see your presence in a thread, sir!

How've you been?

Montague · « **Reply #72 on:** February 20, 2014, 05:47:12 PM »

Quote from: nasht5 on February 20, 2014, 04:40:18 PM

Thanks guys. Luckily it wasn't as bad as I had feared when it happened.

Rotator Therapy
3x10x2.5

SHANNON

Wide chinups
52
Underhand chinups
30
Neutral chinups
50

Seated cable row pronated grip
3x15

Straight bar curls
3x15

Hammer DB curls
3x10

glutes

NASH

Hammer Strength iso-lateral pulldown machine
2x20x180
2x12x230
2x10-12x270
2x10x320
4x10-12x270
4x12x230

Seated cable row pronated grip
3x20

Machine curl
3x15

Hammer DB curl
3x10x35

Seated calves
6x20x90

And, to Nash, and Mrs. Nash: much respect!!!

jpm101 · « **Reply #73 on:** February 22, 2014, 10:03:30 AM »

(Montague; Everything be cool..and you? Might be going to Macho Piccho/Lake Titicac, Peru this summer...maybe. The surf in Peru is unreal, but probably will not be going to that part again.)

Don't come to this thread much, but am impressed by Nasht5t and Shannon, and the training team they have become. Being honest, I haven't read all their post so I'm guessing their into periodization workouts. Like heavier PL'ing/BB'ing workout's to general higher rep, less joint stress training(?).

Shannon and those chins/pullups...unreal. Wonder if she will be working up to 100's, which were quite the thing back in the day of old school BB'ing. And did work very well.

Good Luck to you both.

jpm101 · « **Reply #74 on:** February 22, 2014, 12:26:52 PM »

just wondering if Shannon(or Nash5t) has ever done Hindu squats as a form of leg training, seeing as how hi-rep chins/pullups seen to be a part of her upper body training.

Hindu squats are bwt only, but done in a slightly different style. Any amount of reps can be done, starting from 100 to 500 or above. Time is also a factor, squatting at a fast pace. Good endurance training for the leg/hip and has been known to help to improve regular BB squats.

I'll usually do 50 to 100 HS before a regular workout, but have done 300 to 500 for football workouts daily in my hi-school/college days (ancient history). If interested, suggest doing a search for Matt Furey. His royal court exercises are also interesting.

Good Luck.