Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on October 28, 2013, 07:42:52 PM
-
sets x reps can change depending on how I feel that day. Also, exercises will prob change from time to time if I need to change things up.
Monday – Chest / Sh / Tri WEEK A
DB press 2x15 2x12 2x10
Incline 2x15 2x12 2x10
Peck deck 3x10
Overhead press 3x10
2way DB raise 3x10 front/side
Rev. Pk Dk 3x10
Dumbbell kickback 3x10
Rev grip tri ext 3x10
Glutes
Tues – Legs / Biceps
Squats 2x10 4x10
Mach. Sqt 30 20 15 10 10
Straight bar curls 3x10
Alt. DB curls 3x10
Leg ext. 3x10
Leg curl 3x10
Dirty girls 3x10 each way
Glutes
Friday – Back
Good mornings 5x5
Wide chins 60
Underhand pull 40
Neutral chin 50
Lat pull down (CG) 3x15
Glutes
Saturday – Shoulders / Biceps / Triceps
Over head BB press 4x10
2way DB raise 3x10
Rev peck deck 3x10
Upright row 3x10
Face pulls 3x15
*Straight bar curls 3x10
*Triceps pushdowns 3x10
*Alt. DB curls 3x10
*Rev. tri ext 3x10
Glutes
WEEK B
Tues – Back & legs
Wide chins 60
Underhand 40
Neutral 50
Seated cable row (CG) 3x15
Glutes
………………
Squats 10x10
Wednesday – Chest
DB Press 2x15 2x12-15 2x10-15
DB Incline 2x15 2x12-15 2x10-15
Low cable fly 4x10
Hi cable fly 4x10
Peck deck 4x10
Glutes
Thursday – Shoulders / Biceps / Triceps
Over head BB press 4x10
2way DB raise 3x10
Rev peck deck 3x10
Upright row 3x10
Face pulls 3x15
*Straight bar curls 3x10
*Triceps pushdowns 3x10
*Alt. DB curls 3x10
*Rev. tri ext 3x10
Glutes
Will also be cutting weight over the next few months. Using recipes from http://www.musclecheffoods.org and their cook book. Sept 28th at my last powerlifting meet I weighed in at 299lbs currently at 287lbs. I'm in no real rush just looking for slow and steady. Not going to put alot of importance in the scale readings, will put more importance in fit of clothes and the mirror. A better description of what is being done is changing body composition over the next couple of months.
[/youtube]
-
rotator therapy
3x15x2.5
Abs
Squats walked out
2x10x135
2x10x225
2x10x315
body motion close stance squat machine
30x120 20x140 15x160 10x200 10x240
leg ext & leg curl
3x12each
-
rotator therapy 3x20x2.5
ABS
Flat DB press
3x15x50
2x15x70
2x15x90
DB incline (Previous shoulder injury prevents me from going heavy on incline)
5x15x60
1x15x70
Low cable flys
4x10
High cable flys
4x10
some training video's of shannon
-
rotator therapy
3x20x2.5
Overhead BB press
2x10xbar
10x75
10x95
10x115
10x135
DB front & side raise
3x10x20
Rev peck deck
3x10x110
Straight bar upright rows
10x50
2x10x60
Rope face pulls
3x12x90
Machine curls
6x10-15
Triceps cable kickbacks
3x10-15
Triceps pushdowns
3x15-20
-
rotator therapy
3x20x2.5
DB press
3x15x50
2x15x70
15x90
Nash / Shannon
15x110 / 11x110
15x110 / 9x110
BB incline
10x135
2x10x185
Cable low flys
3x10
Overhead BB press
3x10x95
2way DB raise front/side
3x10x20
Reverse peck deck for rear delts
3x10
Triceps pushdowns
6x10-20
glutes
-
rotator therapy
3x20x2.5
SQUATS
2x10x145
2x10x235
2x10x325
I will start going heavier on the squat for sets of 10. Been dipping skoal all weekend and was dehydrated today.
Body motion close stance squat machine
30x200
20x220
15x240
10x300
10x400
I will also start going heavier on this machine as well. Starting to get used to the range of motion on it.
leg ext & leg curl
3x12 each
Machine biceps curl
3x12-15
-
Shannon
wide chins
50
underhand chins
50
neutral chins
50
leg ext & leg curl
3x12 each
NASH
wide LPD
4x15
Neutral grip LPD
4x15
Seated cable row
4x15
Stiff Leg deadlifts
4x10x135
Leg ext & leg curl
3x12 each way
standing calf raise
3x20
seated calf raise
3x20
-
rotator therapy
3x20x2.5
Overhead BB press
2x10xbar
2x10x95
25x95
DB raise front/side
3x10x20 each way
rev peck deck
3x10x110
Face pulls
3x15
Machine curls
6x10-15
Triceps pushdowns
6x15-20
-
Did not train yesterday. i felt like death warmed over. came home from work - ate supper - went to bed about 730, slept 12hrs. today was somewhat of a better day and we did train tonight.
rotator therapy
3x20x2.5
neutral grip chinups
75
Flat DB press
2x15x50
2x15x70
BB incline
3x10x135
Cable flys
3x10x20 30 35
2way DB laterail raise
3x12x15 front & back
reverse peck deck
3x10x120
machine biceps curl
4x12
Triceps pushdowns
4x15
Glutes
-
Nice thread!
What does your rotator therapy consist of?
-
I'll shoot a video of Shannon doing them and post it tomorrow. simpler that way.
-
Thanks!
The only shoulder issue I've had is what I believe to be a trigger point in/near the lateral delt head. I had one about a year ago that went away after a few months. Now the other shoulder has the same thing, but for longer and more severe.
-
I've had 3 shoulder surgeries. Left shoulder in 06, small rotator tendon tear w/bone spur. same thing in right shoulder in early 08 and another right shoulder major injury rotator tear at the end of 08. tendon 2/3 detached from bone, muscle completely detached from tendon. basically my right shoulder got blew up, had it rebuilt. I've done alot of rehab for it.
-
:o
-
I took video of Shannon doing rotator therapy but when we got home she didn't like the vid so we'll reshoot it later this week.
rotator therapy
3x20x2.5
INCLINE BB PRESS
10x95
10x135
10x185
10x225
12x225
Flat DB press
4x20x70
2way DB raise front/side
3x12x15
Rev peck deck
10x170
10x230
10x190
Upright row straight bar
3x10x50
Face pulls
3x15x90
Triceps pushdowns
4x15x90
-
rotator therapy
3x20x2.5
SQUATS
2x10x135
10x235
10x325
2x10x415
Body motion squat machine close stance
30x120 20x160 15x200 10x220 10x220
Leg ext
3x12x110
Leg curl
3x12x95
www.musclecheffoods.org my bwt is 284
-
Here is Shannon doing a demo video of the rotator therapy we do before every workout. normally we do 3sets of 20reps for each movement.
rotator therapy
3x20x2.5
Shannon Nash
wide chin ups
50
Underhand chin ups
50
Neutral chin ups
50
NASH
Good mornings w/cambared bar
2x10xbar
2x10x135
4x10x225
Wide lat pulldowns
6x15
Seated cable row
6x15
Shannon & Nash
Body motion squat machine
5x10
Leg ext
3x12
2way DB raise front/side
3x12x15
Reverse peck deck
3x12
Machine curls
6x10-12
Triceps pushdowns
5x12
Overhead rope ext.
5x12-20
Glutes
-
Last night
rotator therapy
3x20x2.5
Shannon
Neutral chin ups
152
Nash
wide lat pulldowns
6x15
seated cable row
6x15
Shannon & Nash
Flat DB press
2x15x50
4x15x70
2way DB raise front/side
3x12x15
Triceps pushdowns
5x15-20
Seated preacher machine curls
5x12
Alt. DB curl
2x10x20
Straight bar curls
2x12x50
2x10x60
Overhead rope ext.
4x15-20
Glutes
-
Okay, thanks for posting the video. I was expecting to see some form of "Cuban press." I was curious if you did other similar movements consisting of some type of external rotation. So, 3 sets of 20 reps for each movement?
May I ask what your glut work consist of...and no, this is not a ploy to get either of you to post a demo video; a simple text description will do! ;D
-
Shannon has over 600 views for that rotator therapy video, we might just shoot a vid to make the subscribers happy.
shannon does the typical exercise ball glute work. She also does bridges & hip thurst with a 45lbs plate in her lap. Then she will hook the strap to her ankle and do the many variations of kickbacks and cable raises for her glutes. The whole glute routine takes about 30min at the end of every workout.
she does not do lunges. shannon has a bad lower back / tail bone and lunges seriously aggravates her condition.
-
Shannon has over 600 views for that video, we might just shoot a vid to make the subscribers happy.
shannon does the typical exercise ball glute work. She also does bridges & hip thurst with a 45lbs plate in her lap. Then she will hook the strap to her ankle and do the many variations of kickbacks and cable raises for her glutes. The whole glute routine takes about 30min at the end of every workout.
she does not do lunges. shannon has a bad lower back / tail bone and lunges seriously aggravates her condition.
That's pretty extensive.
Thanks!
-
Rotator therapy
3x20x2.5
Leg ext.
3x12
Leg curl
3x12
Free motion squat machine close stance
30x120 20x160 15x200 10x240 10x300
Leg ext.
3x12
Leg curl
3x12
this is not all the glute work we do but it is a good example.
Shannon does excercise ball glute work
shannon does hip thrust plate work
Shannon does cable glute work
Shannon does more cable glute work
-
rotator therapy
3x20x2.5
Flat DB press
2x15x55
BENCH (first time in months)
10x95
10x135
10x185
10x215
10x235
10x255
10x275
2x10x305
DB incline
2x15x50
2x15x60
Low cable flys
3x10
High cable flys
3x10
cuban press
3x10x25 straight bar
2way DB raise (front/side)
3x10x15
Triceps pushdowns
4x10-15-20
-
SQUAT
10x145
10x235
10x325
10x415
Free motion squat machine
30x160
20x180
15x220
10x300
unable to physically finish the training session. to much caffeine on an empty stomach while dehydrated.
-
FRIDAY afternoon
rototator therapy
3x10x2.5
NASH:
Wide cable LPD
6x20
Seated cable row
6x20
Hammer machine isolation rows
3x15
Hammer machine isolation overhead pulldowns
3x15
SHANNON:
wide grip chin ups
50
Underhand chin ups
50
Neutral grip chin ups
50
glutes
SATURDAY afternoon
rotator therapy
3x20x2.5
Hammer machine overhead press
NASH / SHANNON
3x15 / 3x10
2way DB raise (front/side)
NASH / SHANNON
3x15x15 / 3x10x20
Cuban press
3x10x20
Straight bar curls
3x10
Machine curls
4x10-20
Triceps cable pushdowns
6x10-20
Leg ext.
4x10-15
glutes
-
rotator therapy
3x20x2.5
DIPS
45
Flat DB press
15x50 15x60 2x15x70
Machine incline
3x15
2way DB raise front/side
10x20 2x8x25
Rope face pulls
3x15
Triceps pushdowns
3x20
glutes
-
SQUATS - walked out
2x10x145
2x10x235
2x5x325
4x5x415 1 one thousand 2 one thousand paused squats
Free motion Squat machine close stance
5x10x300
Leg ext.
5x12x120
-
Rotator Therapy
3x10x2.5
SHANNON
Wide chin ups
40
Underhand chin ups
40
Neutral chin ups
40
NASH
Wide LPD
4x15
Close grip LPD
4x15
Seated cable row
4x15
BENCH
Nash / Shannon
10x95
10x135
10x185 / 5x185
10x225 / 5x225
10x275 / 5x275
10x315 / 3x315@170bwt
Low cable flys
2x10
High cable flys
2x10
Face pulls
2x15
-
Rotator therapy
3x20x2.5
BENCH
Nash / Shannon
3x20x135 / 3x10x135
20x185 / 10x185
20x225 / 10x225
10x275 / 5x275
10x300 / 5x300
2x10x315 / 3x315
Standing cable fly
4x12
Rev grip bench
3x20x135 / 3x10x135
glutes
-
rotator therapy
3x20x2.5
Shannon
wide chinups
50
Underhand chinups
50
Neutral chinups
50
Nash
Good mornings
3x10x135
4x10x225
wide LPD
5x20
Seated cable row
5x20
Nash & Shannon
Free motion squat machine close stance
5x10
Leg ext
4x12
leg curl
4x12
standing calfs
5x20
glutes
Jacobs ladder
-
wide chinups
50
Underhand chinups
50
Neutral chinups
50
Holy lord!!
-
Forgive me...
What are Jacobs Ladder's?
-
Jacobs ladder is a cardio machine. (neither of us are in this video, i just found one to show you)
when shannon does chinups she does as many sets as needed to hit the total reps required. so it's not like she does them in one set.
Rotator therapy
3x20x2.5
DIPS
NASH / SHANNON
3x20 / 2x10 2x20
Hammer machine overhead press
20x30
20x50
20x90
15x140
10x180
2way DB raise (front / side)
front&side 8x25
front&side 8x30
front&side 8x35
Rope face pulls
3x20
Machine curls
4x15
Alt DB curls
3x10x30
Straight bar drag curls
3x10x50
straight bar full range curls
3x10x50
Triceps cable pushdowns
13x10-20
glutes
-
That's a neat-looking machine!
And, thanks for clarifying the pull-up misconception. It's still impressive, though!
-
SQUATS
3x10x145
3x10x235
2x10x325
10x415
7x505
Free motion squat machine close stance
2x10x240
10x300
10x400
Leg ext & Leg curl
4x10-12 each
jacobs ladder for cardio
-
Rotator therapy
3x20x2.5
BENCH
Nash / Shannon
3x20x135 / 3x10x135
2x20x185 / 2x10x185
2x10x225 / 2x5x225
10x275 / 1x275
3x315 / 1x300
1x365 / 2x1x315
10x365 w/slingshot / 10x225
-
rotator therapy
3x20x2.5
BENCH
NASH / SHANNON
3x20x135 / 3x10x135
20x185 / 10x185
20x225 / 8x225
5x275 / 3x275
3x315 / 2x305
2x365 / 2x320
5x365 / 3x225
10x365 me with sling shot / 2x275
......... / 2x300
2way DB raise (front & side)
3x12x15 each way
Rev peck deck
3x10
Triceps pushdowns
3x20
-
Squats
3x10x145
2x10x235
2x10x325
2x10x415
free motion squat machine close stance
5x10x200
Leg ext & leg curl
5x12
-
Shannon
rotator therapy
3x20x2.5
wide chin ups
50+
neutral chin ups
50+
underhand chin ups
50+
one arm Db row
3x12x40 each arm
sumo deadlifts
3x5x135
1x10x135
glutes
NASH
rotator therapy
3x20x2.5
wide LPD
4X20
seated cable row
4x20
Hammer iso- LPD
4x12
Hammer iso - underhand LPD
4x12
Hammer iso - row
4x12
stiff leg deadlifts
4x10x135
seated & standing calves
4x20 each
-
SQUATS
3x10x145
3x10x235
2x10x325 added belt on these
2x10x415 added knee wraps on these
Leg ext & leg curl
5x12 each
-
Rotator therapy
3x20x2.5
Flat DB press
NASH / SHANNON
3x15x50
2x15x70
2x15x90 / 2x10x90
2x15x110 / 8x110 10x110
12x120 / 10x120
10x120 / 6x120
2way DB raise (front/side)
3x12x20 each way
Cable machine flys
4x10
rev peck deck
3x12
Dips
36
Overhead rope ext
3x20
1x10
calves
glutes
-
Rotator therapy ;)
3x20x2.5
SHANNON
Wide chin ups
30
Neutral chin ups
100 :o
Underhand chin ups
50
DB concentration curls
6x15x20 each arm
glutes
**** NASH ****
Neutral LPD
5x20
Seated cable row
5x20
Straight bar curls
4x15
Alt. DB curls
4x10
Machine curls
4x15
Standing & seated calves
5x20 each
-
Are the two of you training for performance, aesthetics, something else, or a combination thereof?
-
combination there of.
when were not training for a powerlifting meet we normally lean toward a bodybuilding style routine. It helps us gain more muscle mass and work on auxillary excercise more than a focus on the 3 main lifts.
the DB work has helped us get stronger & more explosive off the chest. The higher reps is what we also use to lower bodyfat, it is weightlifting cardio.
Shannon wants to focus on moving into BB while I want to do a few more Powerlifting meets later this year.
-
combination there of.
when were not training for a powerlifting meet we normally lean toward a bodybuilding style routine. It helps us gain more muscle mass and work on auxillary excercise more than a focus on the 3 main lifts.
the DB work has helped us get stronger & more explosive off the chest. The higher reps is what we also use to lower bodyfat, it is weightlifting cardio.
Shannon wants to focus on moving into BB while I want to do a few more Powerlifting meets later this year.
Does that mess you up at all when training together, or preparing meals at home?
-
for the last 7years we have both competed in full powerlifting so we have the same routine just different weight. And even now we have the same training routine. once I start preparing for a meet our training routines will change but we will be at the gym at the same time. So for instance, I may be doing BB press and she'll be doing Db press or inclines. while I deadlift she'll be doing chinups.
meals: her meals during the day will be somewhat different than mine but supper will prob be the same for us.
It has worked for us pretty good so far.
-
for the last 7years we have both competed in full powerlifting so we have the same routine just different weight. And even now we have the same training routine. once I start preparing for a meet our training routines will change but we will be at the gym at the same time. So for instance, I may be doing BB press and she'll be doing Db press or inclines. while I deadlift she'll be doing chinups.
meals: her meals during the day will be somewhat different than mine but supper will prob be the same for us.
It has worked for us pretty good so far.
That's fantastic. You're both very fortunate to share a love for something so obscure!
-
it is awesome to have someone just as dedicated and understanding of reaching goals. Someone that will train just as hard and intense.
-
it is awesome to have someone just as dedicated and understanding of reaching goals. Someone that will train just as hard and intense.
...instead of being pissed that you spend so much time in the gym and kitchen.
-
Those were some of the reasons I got a divorce from the last one. ;D
rotator therapy
3x15x2.5
Flat DB press
Nash / Shannon
3x15x50
2x15x70 / 2x10x70
2x12x90 / 2x8x90 we held back on reps to stay strong on the heavier sets
10x110 / 8x110
2x10x120 / 2x6x120 held back on reps to get more sets
13x120 / 8x120 this set was to failure
Machine incline
3x10
High cable flys
3x10
Low cable flys
3x10
Overhead BB press
3x10
Triceps pushdowns
4x10-20
shannon did glutes
Nash did calves
-
Those were some of the reasons I got a divorce from the last one. ;D
;D
-
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
-
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
-
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.
-
SQUATS
3X10X145
3X10X235 added belt on these
3X10X325
LEG EXT
5X12X140
LEG CURLS
5X12X65
Simple but effective
-
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?
-
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
-
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!
-
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
-
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.
-
-
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.
-
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...
-
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!
;D
-
Wk A is Monday, Tuesday, Friday & Saturday
Wk B is Tuesday, Wednesday & Thursday
We train around Shannon's work schedule.
-
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
-
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
-
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
-
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.
-
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.
-
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
-
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?
-
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!!!
-
(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.
-
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.
-
(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.
I'm good, brother...but, a little burned out from work. Had over 30 hours of overtime in one pay period recently, got paged at 1:00 a.m., slept at the lab until the start of the next day because it wasn't worth driving all the way home having to be there in four more hours.
The money is nice, but training and diet have both thoroughly sucked, and I'm strongly considering a career change. Other than that, I guess I'm okay! ;D
I thoroughly enjoy threads like these for their educational and motivational elements!
-
rotator therapy
3x20x2.5
Flat DB press
NASH / SHANNON
3x20x50 / 3x15x50
2x15x70 / 2x10x70
2x10x90 / 2x10x90 we start handing her the DB's at 90lbs
2x8x110 / 2x6x110
13x120 / 10x120
14x120 / 10x120
8x120 / 8x120 shannon coulda done a few more reps but I thought she was done and took the DB from her
I really enjoyed the sets to failure with the #120's. my chest was pumped after the 1st set. on the last set the first 6reps were going up strong but my chest & tri's just shutdown over the last 2reps - felt great.
HAMMER STRENGTH UNILATERAL ISOLATION INCLINE - last 2 sets to failure
NASH / SHANNON
15x90 / 10x90
12x180 / 6x180
15x145 / 8x145
HAMMER STRENGTH UNILATERAL ISOLATION DECLINE - last 2 sets to failure
NASH / SHANNON
20x180 / 15x180
15x270 / 8x270
12x230 / 8x230
SHANNON
glutes
NASH
Seated calve
5x20x90
I talked to Shannon last month about us needing to train a lil'more intense. This session was the begining of that. With the core lifts we will pyramid up and hit certain reps, but with aux work we will do more sets to failure. use heavier weights and not stop at a certain rep count instead fight for those last 2-3reps.
Time to change things up and put some hustle behind that muscle.
-
That's an interesting strategy.
So, will you be incorporating cheat reps and assisted reps, etc.? I know some trainers who are reluctant to extend a set past failure at all.
-
Partial reps, yes. No forced negatives though. Like on the incliine hammer machine - full range reps untill that gets to hard then like a bodybuilder just push the handles off the chest to where the triceps would normally take over and then come back down to the chest. keep the tension on the pec's.
-
Partial reps, yes. No forced negatives though. Like on the incliine hammer machine - full range reps untill that gets to hard then like a bodybuilder just push the handles off the chest to where the triceps would normally take over and then come back down to the chest. keep the tension on the pec's.
Gotcha!
Thanks for clarifying.
-
Shannon
SQUATS
6x6x135
2x6x165
2x6x185
2x6x205
2x6x225
2x6x245
Wide chinups
30
Underhand chinups
20
Neutral chinups
50
SEATED CABLE ROW Pronated grip
3x10
.......................
NASH
DEADLIFTS
3x10x135
2x10x225
2x10x315
2x10x405
5x495
2x585 - while going for 3rd rep plates started falling off right side. I know I was good for atleast 4reps maybe a slow 5th. Will pull again in 2wks - decide then if I wanna try again.
HAMMER STRENGTH ISOLATION PULLDOWN
2x30x180
2x25x180
2x20x180
Seated cable row w/pronated grip
3x20x144
-
Oh my Lord I am so sore today.
NASH / SHANNON
BB overhead press
3x10xbar
2x10x95
5x95
2x5x135
2x5x165
5x185
4x185 we both missed the 5th rep
2way DB lateral raise
4x10x15 (front & side)
Reverse peckdeck
4x20x130
Shannon
3x straight bar curl
3x triceps pushdowns
3x DB hammer curl
3x overhead rope ext
3x alt concentration DB curl
3x triceps pusdowns
GLUTES
NASH
3x15 Machine biceps curls
3x20 triceps pushdowns
3x15 Alt DB hammer curl
3x20 overhead rope ext
3x15 straight bar curl
3x20 triceps pushdowns
Seated calves
6x20x90
-
Did not train today. I have a strained groan muscle in the right leg and my seratus muscles on my left side are tender. Will (try) bench heavy tomorrow.
Shannon squatted; worked up to 5x255 and 6x255 all walked out.
Thomas also squatted; worked up 3x585 walked out.
-
Did not train today. I have a strained groan muscle in the right leg...
Oh, shit!
How did that happen?
-
Did not train today. I have a strained groan muscle in the right leg and my seratus muscles on my left side are tender. Will (try) bench heavy tomorrow.
Shannon squatted; worked up to 5x255 and 6x255 all walked out.
Thomas also squatted; worked up 3x585 walked out.
god I wish we were in the G&O right now ;D
-
It feels like the adductor.
Strained it last tuesday while trying to squat. It was tight and i couldn't loosen it up. I felt a "pop" and my spotter heard the "pop" while squatting. But no bruise ever showed.
-
god I wish we were in the G&O right now ;D
LMAO!!
-
It feels like the adductor.
Strained it last tuesday while trying to squat. It was tight and i couldn't loosen it up. I felt a "pop" and my spotter heard the "pop" while squatting. But no bruise ever showed.
That sucks, bro.
Do you use a sumo stance when squatting?
-
god I wish we were in the G&O right now ;D
lol, easy fellas.
yes, I'm a wide stanced squatter.
-
HEAVY BENCH DAY
rotator therapy
3x10x2.5
NASH / SHANNON
3x20xbar
10x95
3x10x135
10x165
2x10x185 / 10x185 5x185
2x10x225 / 3x225 2x225
5x275 / 2x275
3x315 / 1x315
3x365 / 1x345 SHANNON'S BEST EVER IS 360; WAR IS COMING!
5x405
CLOSE GRIP BENCH
NASH / SHANNON
3x3x315 / 3x225 2x3x255
HAMMER STRENGTH DECLINE MACHINE
NASH / SHANNON
10x180 / 10x180
10x270 / 3x5x270
2x6x360 /
Shannon had a great night on bench. After the triple with 225 she said she felt good and wanted to go for 345.
I've been playing for the past few bench sessions with a false grip and a finger width narrower grip. It takes some pressure off my right biceps on the chest and it feels like a stronger lockout. I need to continure to work on front/rear delts and triceps.
-
Shannon
wide chinups
51
underhand chinups
50
neutral chinups
50
Seated cable row
3x10x108
Front & side DB lateral raises
3x10x20 each way
glutes
NASH
Rack pulls just below knee
2x5x135
1min rest between sets
2x5x225
1min rest "" ""
2x5x315
1min rest "" ""
2x5x405
2min rest "" ""
2x3x495
2min rest "" ""
2x3x585
2min rest "" ""
1x675 All I wanted was one and got it
1min rest - if that
0x675 the first set felt really good so went back for another prob to soon; got dizzy so stopped trying
HAMMER STRENGTH ISO PULLDOWN
2x20x270
2x15x270
4x10-12x270
SEATED CABLE ROW
3x12x144
Seated calves
6x20x90
standing calves
6x20x100
-
HEAVY BENCH DAY
rotator therapy
3x10x2.5
NASH / SHANNON
3x20xbar
10x95
3x10x135
10x165
2x10x185 / 10x185 5x185
2x10x225 / 3x225 2x225
5x275 / 2x275
3x315 / 1x315
3x365 / 1x345 SHANNON'S BEST EVER IS 360; WAR IS COMING!
5x405
CLOSE GRIP BENCH
NASH / SHANNON
3x3x315 / 3x225 2x3x255
HAMMER STRENGTH DECLINE MACHINE
NASH / SHANNON
10x180 / 10x180
10x270 / 3x5x270
2x6x360 /
Shannon had a great night on bench. After the triple with 225 she said she felt good and wanted to go for 345.
I've been playing for the past few bench sessions with a false grip and a finger width narrower grip. It takes some pressure off my right biceps on the chest and it feels like a stronger lockout. I need to continure to work on front/rear delts and triceps.
How important do you find rear delts to be for functional strength?
-
rear delts are a peace of the puzzle. Front delts are the "alpha" but the rear delt is a needed roll player. I believe ya gotta have boulder shoulders to press big weight. as the front delt grows so should the rear delt, gotta have balance.
strong bench
1. strong back
2. strong shoulders
3. strong pecs
4. strong biceps
5. strong triceps
6. strong core/abs
-
MONDAY NIGHT
DB flat press
NASH / SHANNON
3x20x55 / 3x15x55
15x75 / 12x75
15x100 / 10x100
15x120 / 8x120
14x120 / 8x120
12x120 / 7x120
HAMMER DECLINE ISO MACHINE
20x180 / 15x180
15x270 / 10x270
3x8-10x360 / 3x8-10x270
that was it. Meet a guy who makes equipment and talked to him about an attachment for the power rack so we can squat like a monolift.
TUESDAY NIGHT - SQUATS
SQUATS
NASH / SHANNON
3x10x145 / 3x5x145
2x5x235 / 1x5x175
2x5x325 / 1x5x195
1x5x415 / 1x5x215 1x5x235
Shannon - Leg curl 4x10
she only does leg curl because ext hurt her knee's
Nash - Leg ext 8x15
I only do leg ext cause leg curls hurt my knee's
Shannon got in tanning bed, I watched people.
-
Shannon
wide chinups
32
underhand chinups
21
neutral chinups
50
Overhead BB press
10xbar
10x95
8x115
8x135
5x155
3x175
giant Superset
straight bar curls
triceps pushdowns
Db curl
GLUTES
NASH
HAMMER STRENGTH ISO-LAT PULLDOWN
6x20x180
SEATED CABLE ROW
4x20x144 pronated grip
Lateral DB raise front/side
4x12x15 each way
REVERSE PECKDECK
4x12x165
GIANT SUPER SET
Machine curl
triceps pushdowns
concentration curls
alt. DB curls
calves
6x20x90
-
SQUAT DAY
Shannon worked up to 2x3x275 w/wraps & belt walked out.
Nash went to 3x505 w/wraps & belt walked out, and strained my adductor again
THOMAS LAND squats with me and he did an easy 3x645 w/wraps & belt walked out.
-
Rotator Therapy
3x20x2.5
BENCH -
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x165
10x185 / 5x185
5x225 / 3x225
5x255 / 3x255
5x285/ 3x285
3x315 / 3x315
3x365
3x405
1x425 Could not complete the other 2 reps
Shannon did some glute work.
-
Decided we needed a "deload week"
rotator therapy
3x10x2.5
DB flat press
NASH / SHANNON
3x20x55 / 3x10x55
2x20x75 / 2x10x75
2x15x100 / 2x10x100
HAMMER DECLIINE ISOLATION PRESS
20x230 / 3x10x230
20x270
15x320
2way DB lat raise
2x10x25 front/side each
Triceps pushdowns
3x20
-
lite squat night.
shannon kept it at 8x5x135
Nash 8x5x235
kept it easy this week, needed a deload week.
we will deadlift some on saturday. Shannon has not deadlifted for well over a year so I plan to not let her go heavy. For me, I'll just have to see how it goes but nothing less than triples.
We will do a lot of stretching saturday & sunday.
-
Deadlift
NASH / SHANNON
3x10x135 / 3x3x135
2x10x225 / 2x3x225
2x3x315 / 2x3x275
2x3x405 / 2x3x315
3x495
SHANNON
wide chinups
50
underhand chinups
20
neutral chinups
30
NASH
Hammer iso pulldown
3x20
Seated cable row
3x20
SHANNON
glute work
NASH
front/side DB raise
3x10x20 each
I did stretching movements for my back.
we needed this week of deload. next week should be heavy lifting again. I will do more stretching today and sunday for my back and legs.
-
Do you guys incorporate any foam rolling/myofascial work?
-
I had to look up myofacial stretching to make sure it was what I thought - I thought it was.
We do not do any foam rolling but we do use a 3 headed massager and a tennis ball as well as hands on deep tissue massage. We do in fact do some myofacial stretching techniques and use a Tens unit.
We just do not use these techniques often enough. We have talked about lately and decided to be more proactive in our stretching training.
-
Have you found the tens unit to be beneficial for treating trigger points/knots?
-
I've had the tens unit since 05' and have used it to help recover from every surgery and muscle tear and strain. Love that little machine. I've loaned it out to a number of training partners over the years and they all loved it too. I tell people they need to get one.
-
Shannon
SQUAT - all walked out
2x5x95
3x5x135 she wears her belt from the get go
2x5x165
2x4x185
2x4x205
2x3x225 add knee wraps here
3x255
3x275
2x3x300
The heavier the weight the better she felt and the lower she went in depth, WAR IS COMING.
NASH - all walked out till I get a mono attachment made for the powerrack... ASAP.
SQUAT
3x5x145
3x5x235
2x3x325 added belt here
3x415 added knee wraps here
3x505
2x3x595
Finally able to squat over 415 without straining my adductor. long story short; hydration, stretching, massage, tens unit all weekend and chiropractic visit today.
-
Today s.u.c.k.e.d.
BENCH
NASH / SHANNON
2x10x95
2x10x135
10x185
10x185 / 5x185
3x205
3x230
3x275
3x315 / 3x275
3x365 / 3x225
3x405 / 3x255
1x425 / 2x275
0x425 /
I wanted 3x425 and it was not there, Shannon wanted 3x320 and it was not there. We are both very disappointed.
Hammer decline iso
3x10
Hammer incline
3x10
she did glutes I did calves.
-
Shannon
wide chinups
62
underhand chinups
21
neutral chinups
20
One arm DB row
3x10 each arm
Straight bar biceps curls
3x10
straight bar biceps drag curl
3x10
DB concentration curl
3x10 each arm
glute work
NASH
DEADLIFT
2x3x225
3x315
3x405
3x495
3x585
0x675 arrrgh
0x675 nope
HAMMER ISO PULLDOWN'
4x12
Seated cable row
4x15
Machine biceps curl
3x15
-
Slightly tweaked new program I'm going to run for awhile due to my work schedule. Sure to make some adjustments along the way and will substitute some things along the way for variety.
WK A
MONDAY
Rotator Therapy 3x10x2.5
Flat DB press 3x15x55 2x10x80 1x10x100 4x10-15x120
Incline press 2x10 2x6 2x3
Decline press 2x10 3x6
Overhead press 3x10
Front/side DB raise 3x10 each
Reverse peck deck 3x10
Overhead tri ext 3x10
Biceps curl 3x10
Triceps pushdown 3x10
TUESDAY
Rotator Therapy 3x10x2.5
SQUAT Light 5’s 2x10x135 2x10x225 sets of 5’s
Leg ext 3x15
Leg curl 3x15
Seated calves 3x20
Standing calves 3X20
FRIDAY
Rotator Therapy 3x10x2.5
Deadlifts HEAVY 2x10x135 2x5x225 3x315 3x405 Triples
Good Mornings (cambar) 5x135 5x225 5x315
Wide LPD 1x20 1x15 1x10 3x6
Seated cable row 1x20 1x15 1x10 3x6
Overhead press 3x10
Front/side DB raise 3x10 each
Reverse peck deck 3x10
Overhead tri ext 3x10
Biceps curl 3x10
Triceps pushdown 3x10
WK B
TUESDAY
Rotator Therapy 3x10x2.5
SQUAT heavy 3’s 3x10x135 2x5x225 5x315 3x405 Triples going up
Leg ext 3x15
Leg curl 3x15
Seated calves 3x20
Standing calves 3X20
WEDNESDAY
Rotator Therapy 3x10x2.5
BENCH heavy 3’s 2x10x135 2x10x225 then do triples going up in weight
Close grip BP 4x6
Overhead press 3x10
Front/side DB raise 3x10 each
Reverse peck deck 3x10
Overhead tri ext 3x10
Biceps curl 3x10
Triceps pushdown 3x10
THURSDAY
Rotator Therapy 3x10x2.5
Deficit pulls (stand on plate) 10x135 10x225 3x315 3x405
Good mornings (cambar) 4x5x225
Wide LPD 1x20 1x15 1x10 3x6
Seated cable row 1x20 1x15 1x10 3x6
Overhead press 3x10
Front/side DB raise 3x10 each
Reverse peck deck 3x10 or rope face pulls
Overhead tri ext 3x10
Biceps curl 3x10
Triceps pushdown 3x10
-
I wanted 3x425 and it was not there, Shannon wanted 3x320 and it was not there. We are both very disappointed.
Bro, if it wasn't for "bad" days, we wouldn't have "good" days!
-
So very true.
-
rotator therapy
3x20x2.5
DEADLIFTS
10x1-10x135 which means a bunch of sets to loosen up.
2x10x135
2x10x225
2x10x315
2x10x405
Took along time to warm up, longer than usual. Had to do alot more stretching and body squats, alot more warmup sets with 135. Paid off though, after the 1st set with 225 I felt real good.
HAMMER MACHINE ISO LAT PULLDOWN
20x180
15x230
3x10x270
SEATED CABLE ROW
2x20x120
2x15x150
3x10x180-210
2way DB RAISE (front/side)
3x10x20 each way
REV PECK DECK
3x10x170-200
SKULL CRUSHERS
6x10
Machine curls
6x10
Triceps pushdowns
6x10
DB hammer curls
3x10x30
-
Took along time to warm up, longer than usual. Had to do alot more stretching and body squats, alot more warmup sets with 135. Paid off though, after the 1st set with 225 I felt real good.
Even with the pathetic poundages I use, I notice a significant difference in comfort/discomfort/aches when I skimp on my warm ups - particularly in my elbows.
-
Even with the pathetic poundages I use, I notice a significant difference in comfort/discomfort/aches when I skimp on my warm ups - particularly in my elbows.
I'm sure you can relate to this: in the middle of the night I got up to go to the restroom and as I stood up my entire back locked up it felt like every muscle in my back flexed... pain is the word, I had to slowly sit and lay back down to relax the back. waited 5min and tried to get up again. I told this to my training partner and he couldn't comprehend why my back did that. I said your 24 I'm 44... you will one day.
-
I'm sure you can relate to this: in the middle of the night I got up to go to the restroom and as I stood up my entire back locked up it felt like every muscle in my back flexed... pain is the word, I had to slowly sit and lay back down to relax the back. waited 5min and tried to get up again. I told this to my training partner and he couldn't comprehend why my back did that. I said your 24 I'm 44... you will one day.
Ha, ha!!
I'm about halfway between your ages at 35, and I can tell which direction I'm headed in. ;) I don't stretch and warm up like I should, although I've been doing much better lately.
One thing I've noticed that has really minimized general body ache is cardio. I've been doing at least 20 mins. at level 7 on the StairMaster, often with another 15-25 mins. on the treadmill after my workouts, and have noticed things "moving" a lot better than they did a few months ago. It hasn't negated any size or strength gains that I can tell, although I'm not exactly following a contest prep diet, either. ;D
I've also begun using my foam roller and tennis ball a bit for myofascial work. Joe DeFranco has a couple of good videos posted on YouTube. In fact, I'm becoming a big fan of his articles and tutorials. I wish Poliquin would follow suit in offering more in the way of public videos.
-
SQUATS - SHANNON - all walked out
2x6x95 she wears belt from the get go
2x6x135
2x3x185
2x3x205 added loose wraps here
3x225 wraps got tighter as weight got heavier
3x275
3x305
3x325
SQUAT - NASH
4x10x145
2x5x235
2x3x325 added belt here
2x3x415 added loose knee wraps here
3x505
3x595 -
everyone heard a lot of cricking and crackliing as i squated, not sure if it was my joints or wraps
1x685
felt like I cut it a lil'high, shannon said about an inch high; felt higher but I'll take her judgement
Have not been past 585 since the sept meet. my hams & adductors have been sore for months and I have had no spring or pop out of the hole. ... (that sounded dirty but hopefully you know what I mean)... tonight felt better though, hams and adductors not as sore and did notice a lil'pop turning the weight around.
-
we are going to change our routine schedule around a little. for now on we will do DB flat press on wednesdays the day after heavy squats every other week and we will now do BB bench on mondays every other week so we are fresh to bench heavy. I knew this time would come and the time is now.
I had it designed like this for 2 reasons. Some friends of mine bench every monday and I didn't want to interfer with their routine, our DB workout is quick and we do our sets while they take long breaks. The second reason was that when I did rearrange the schedule it would serve as a change up in the body's routine without really that much of a change up.
Rotator therapy
3x20x2.5
BENCH
NASH / SHANNON
2x10x95
2x10x135
2x10x185 /2x5x185
5x205
2x3x225
3x255
3x275 / 3x3x275
2x3x315 / 1x225
3x365 / 1x255
1x275 / 1x275
1x315
1x365
we both said everything felt heavy and that is when I knew it was time to make the switch. Next monday will be heavy triples again but with expected heavier results.
-
shannon
deadlifts
3x3x135
3x3x185
2x3x225
2x3x275
wide chinups
40
underhand chinups
20
neutral chinups
20
glutes
NASH
deadlifts
3x10x135
3x10x185
2x10x225
2x10x275
2x5x315
wide lat pulldowns
4x15
straight bar curls
4x15x50
alt DB curls
4x10x30
easy light day.
-
rotator therapy
3x10x2.5
BENCH
Nash / Shannon
3x20xbar
2x10x95
2x10x135
2x10x185 / 2x5x185
2x10x205 / 2x3x205
2x5x225 / 2x3x225
5x255 / 3x265
3x275 / 1x295
3x315 / 3x255
3x3x345 / 3x255 2x3x225
DIPS
25,20,12 / 20,20,12
-
took this week off from training. thought maybe a recovery week was needed. we'll see how it pays off next week.
-
took this week off from training. thought maybe a recovery week was needed. we'll see how it pays off next week.
I took a planned week off last week. I came back a bit stronger on everything this week.
It was nice! I've got to start doing that more often. Maybe I'll try training every other week for a while! ;D
-
SQUAT
SHANNON
warmup 3x10xbar add belt
2x10x95
3x6x135
2x3x185
2x3x205 added knee wraps
2x3x225
3x255
3x275
3x300
3x320 all a lil'high, used bad technique; moved knees first instead of hips.
NASH
5x5x145
3x5x235
2x3x325 added belt
2x3x415 added knee wraps
3x505
3x3x600
1st set w/600 felt heavy but moved fast; 2nd set felt better & 3rd set felt real good. No issues with adductors or lower back. still no speed out of the hole but that could be me scared to tear something.
-
SQUAT
SHANNON
warmup 3x10xbar add belt
2x10x95
3x6x135
2x3x185
2x3x205 added knee wraps
2x3x225
3x255
3x275
3x300
3x320 all a lil'high, used bad technique; moved knees first instead of hips.
NASH
5x5x145
3x5x235
2x3x325 added belt
2x3x415 added knee wraps
3x505
3x3x600
1st set w/600 felt heavy but moved fast; 2nd set felt better & 3rd set felt real good. No issues with adductors or lower back. still no speed out of the hole but that could be me scared to tear something.
No popping?
-
no snap crackle or pop while squatting last night :)
-
Rotator Therapy
3x10x2.5
BENCH
Nash / Shannon
warmup 3x10xbar
2x10x95
2x10x135
10x185 5x185 / 2x5x185
5x215 / 5x205
5x225 / 3x225
5x275 / 3x245
5x315 / 3x3x265
3x5x345
DB press
3x12x75
Bench went much better this week after taking time off.
-
Deadlifts
nash / shannon
3x10x135 / 3x3x135
2x10x225 / 2x3x185
2x5x315 / 2x3x225
2x3x405 / 2x3x275
SHANNON
wide grip chinups
44
underhand chinups
20
neutral chinups
20
NASH
Hammer LPD
20x180
20x230
3x12x270
Seated cable row
4x12x155
Shannon did glutes & tanning bed while I watched people.
-
shannon deadlifting 3x275
-
BENCH
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x185 / 10x165 5x185
5x225 / 3x205
3x275 / 3x225
3x315 / 3x255
3x345 / 3x275
3x365 / 3x300
3x385 / 2x3x315
2x3x365 /3x275
3x345
our bench's are both moving back up. next wednesday's bench session will be sets of 5 for us both.
-
SQUAT - light squat night
Nash / Shannon
4x10xbar
2x10x105
2x10x145
2x3x190 / 7x200
2x3x235
3x325 add belt
2x3x415 add knee wraps
We both worked on our pre-lift routine, setup, depth with a pause and speed out of the hole.
-
Squat
Shannon - all sets walked out
3x10xbar wears belt from get go
3x10x95
2x10x135
2x6x185
2x3x205 add knee wraps on 2nd set
2x3x225
3x275
3x305
3x315
3x335
3x355
NASH all sets walked out
3x10xbar (55lbs)
3x10x145
3x5x235
2x3x325 add belt here
2x3x415 add knee wraps here
2x3x505
2x3x600
-
rotator therapy
3x10x2.5
BENCH
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x5x165
2x5x190
5x225
5x275 / 5x245
5x315 / 5x255
5x365 / 5x275
4x405 / 5x300
DB FLAT PRESS
3X12-15X75 2sec stretch pause at bottom 2sec flex at top
I couldn't get that 5th rep of 405, it got real heavy real fast. Shannon got stronger with every set after the 1st set of 190. She made a tiny change in her setup and technique and it was amazing how easy all her reps looked after that.
we've tweaked a few things over the last few wks and our squat & bench numbers are back on track. we'll try and work on the deadlift over the next few wks.
-
DEADLIFTS
NASH / SHANNON
3x5x135
3x3x185
2x3x225
2x3x275
3x315 / 3x300
3x405 / 3x315
3x495 / 3x355
3x585
Shannon
wide chinups
50
Underhand chinups
20
Neutral chinups
30
NASH
Hammer iso-lat pulldown
4x12x180
4x10x270
3x10x320
shannon then worked glutes
-
I couldn't get that 5th rep of 405, it got real heavy real fast. Shannon got stronger with every set after the 1st set of 190. She made a tiny change in her setup and technique and it was amazing how easy all her reps looked after that.
May I ask what changes were made?
-
she moved up closer to the uprights about 2" so the hand off transition covers less distance.
she now plants the back of her head into the bench pad and uses it as leverage.
-
-
rotator therapy
3x10x2.5
BENCH
NASH / SHANNON
3x10xbar
2x10x95
2x10x135
2x10x185 / 10x165
5x225 / 5x195
3x275 / 3x225
3x315 / 3x255
3x365 / 3x280
3x405 / 3x315
3x425 / 3x330*
2x425 / 3x330*
....... / 1x350*
front & side DB lat raise
3x10x20
rev peck deck
3x10
-
Just something y'all should know. The All-Time world Record in the raw 181's for the bench press is 330lbs held by Bev Francis. Shannon is weighing 175lbs and did 2 sets of 3 with 330 last night and then did a single with 350 :o
Currently, Shannon holds the all time world record in the 198's raw bench with 360lbs, she weighed about 182lbs doing that.
We will compete July 19/20 in Manchester, TN at SPF NATIONALS.
-
we did not squat tuesday 'cause I had to work over. Soooo, we squatted and pulled on Friday.
SQUAT
Nash / Shannon
3x10xbar
2x10x105
2x10x145
2x5x235 / 2x5x175
2x3x325 / 2x5x195
2x3x415 / 2x3x215
2x3x505 / 2x3x235
DEADLIFTS
Nash / Shannon
3x3x135
2x3x185
2x225
2x315 / 2x275
2x405 / 2x315
2x495
That was that with that.
Plan to squat heavy on tuesday. I wanna go 2x725
-
SQUAT
Shannon
3x10xbar
3x10x95
4x6x135
2x3x185
2x2x225
2x275
2x315
2x365
NASH
3x10xbar
4x10x135
2x5x235
2x3x325
2x2x415
2x505
2x595
2x685
735 - unracked & walked out but couldn't get set up so reracked it.
-
rotator therapy
3x20x2.5
BENCH
Nash/Shannon
2x10x95
2x10x135
2x10x185/10x165 5x185
2x5x225/5x215 5x235
5x275/5x275
5x315/5x300
5x365/5x315
5x405
Flat DB press
3x20x70/3x10x70
-
Deadlifts - very lite today
Nash / shannon
3x10x135 / 3x5x135
2x10x185 / 2x3x185
2x10x225 / 2x3x225
2x10x275 / 2x3x275
Shannon
wide grip chinups
75
glute work
-
rotator therapy
3x20x2.5
BENCH
Nash / shannon
3x10xbar
3x10x95
2x10x135
2x10x185 / 8x165 5x185
2x5x225 / 3x215 3x185
2x275 / 2x215 2x230
2x315 / 2x255
2x365 / 2x275
2x405 / 2x300
4x425* / 2x315
2x425 / 2x315
2x10x315
4x425 was a 2rep PR for me. I had a very good night :). Shannon did not have a good night and that means that I will not have a very good night :(
-
Deadlifts
Nash / Shannon
3x5x135
2x3x185
2x3x225 / 2x2x225
2x3x315 / 2x1x275
2x405 / 1x315
2x495 / 1x365
2x585 / 1x365
3x585 / 3x225
3x225 / 3x225
3x275 / 3x225
3x315 / 3x225
3x365 / 3x225
Shannon then worked glutes
I worked biceps
-
BENCH
Nash / Shannon
3x10xbar
3x10x95
3x10x135
2x10x185 / 2x5x185
2x10x225 / 2x5x215
2x3x275 / 2x2x235
2x2x315 / 1x265
1x365 / 1x300
1x405 / 1x335
1x435 / 0x365
1x455
3x3x315 / 3x185 2x3x225
These were all long paused and explosively locked out.
My 455 bench felt goood; shannon was ohhhhh so close with that 365. it just drifted to far/fast over her face before she could lock it out. power is there she needs to keep it in the grove.
-
the meet is July 19/20. Shannon will compete Saturday the 19th & I will compete Sunday the 20th. Will post results when we get back.