Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on January 06, 2012, 05:11:34 PM
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Goals for 2012
DON'T get sick the day before the MEET!
I went to SPF Record Breakers back in Nov and woke up at 2am fri morning vomiting till 7am. then packed my bags and drove 3hrs to Gatlinburg, TN. Competed on Saturday drove back sunday.
I did get my openers of sqt775 and benched 445 and got 600 in the deadlift - missed 725 twice.
SQUAT 1005+
BENCH 500+
DEAD 800+
Some new training techniques & movements will be added for this 4 phase training cycle that I have not used in the past. Gonna go ALL OUT for this meet fellas.
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DB flat 5x10x50-75
DB incline 7x10x50-55
Dips 80
Machine curls 3x10x60
St. Bar curls 4x10x20-30
Triceps pushdowns 4x12x130
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rotator therapy
3x20x2.5
clean & press
3x10xbar
wide chin ups
100
neutral chin ups
50
Hammer pull downs
2x10x45 2x10x70 1x10x90
seated cable row
5x10x150
Dips
80
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rotator therapy
3x20x2.5 front/side/rear
Abs
Clean & Press
3x10xbar
Wide Pull ups
100
Neutral chin ups
50
Seated cable row
1x10x150 1x10x200 3x10x250
Underhand hammer machine latpulldown
4x10x140
Calves
4x70-90
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rotator therapy
3x20x2.5
abs
clean & press
3x10xbar
Rack pulls - knee height
2x3x225
2x3x315
2x3x405
2x3x500
Good mornings
2x10x135
2x10x225
hypers
4x10
Straight bar curls
2x10xbar inside grip
2x10xbar outside grip
Hammer curls
4x10x25
Machine preacher curls
2x10x60
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rotator therapy
3x20x2.5
ABS
clean & press
3x10xbar
DIPS
85
DB FLAT
5X10-15X50-65
DB INCLINE
5X10-15X35-55
3way laterail DB raise
4x10x15 front
4x10x15 side
4x10x15 rear
Straight bar skull crushers
1x10x30
1x10x40
1x10x50
2x10x60
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Neutral chin ups
50
wide grip chin ups
80
seated cable row
5x10x150-280
hammer machine pulldown row
4x10x70
straight bar curls
6x10x40 (3inside / 3outside)
calves
4x10x90
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rotator therapy
4x10x25.5 front/side/rear
wide chinups
80
Neutral chinups
50
Rack pulls
2x3x225
2x3x315
2x3x405
2x3x495
Seated cable row
1x12x150
1x12x200
2x12x250
Hypers
4x10xbwt
Dips
80
Straight bar curls
A lot of sets and reps
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Rotator therapy
3x10x2.5 front/side/rear/elbow rotation
SQUATS - note to self: don't wear grey shorts to squat anymore... (crack sweat)
3x10x145
3x10x235
4x10x325
Leg ext.
5x10x120-150
Leg curl
3x10x100
Calves
4x10x90
Abb & Adduction
3x10 eachway
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rotator therapy
3x25x2.5 front/side/rear
abs
BENCH
4X20XBAR
4X20X135 holy cow this felt heavy, haven't done BB press since Nov.
4X20X185 every set the last 8-5 got slower & slower, LOL.
4X10X225 after the 1st set it all got easier & easier
Crazy pump in chest/shoulders & tri's - wow.
Machine Incline
4x10x45lbs plate each side; used 4 different hand positions
will do this machine now on instead of DB Inc due to old shoulder inj.
3way DB raise
3x10x10 front/side/rear
DIPS
50 (I got bumped off this by newbie gym members before I could finish)
Triceps pushdowns - Not the same as doing dips
3x20x120-150
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Rotator therapy
3x20x.25
abs
clean & press
3x10xbar
wide chin ups
80
Neutral chin ups
40
underhand hammer machine
4x10x70 each side
seated cable row w/wide handle
1x10x150
3x10x200
straight bar curls
4x10x40
calves - seated / standing / donky
4x10 each
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Rotator Therapy
3x20x2.5 front/side/rear/elbow rotation
ABS
Clean & Press
3x10xbar
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x255
5x275
5x300
Machine Incline
1x10x45 each side
1x10x70 each side
1x10x90 each side
1x10x105 each side
Dips
80
3way DB raise
3x10x10 front/side/rear
Triceps pushdowns
3x10x120
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rotator therapy
3x20x2.5 front/side/rear/side elbow rotation
clean & press
SQUAT
3x10x235
3x10x235
2x10x325
2x10x365
Leg extention
5x10x120-150
Leg curl
5x10x100
Calves
4x10 seated & donkey
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Rotator therapy
3x20x2.5 front/side/rear/elbow rotations
clean & press
3x10xbar
BENCH
4x20xbar
4x20x135
SPEED BENCH
3x3x135 + 120lbs chains
3x3x185 + 120lbs chains
3x3x225 + 120lbs chains
Machine incline
10x90
2x10x180
10x200
2x10x220
DIPS
80
3way DB lat raise
3x10x10
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rotator therapy
3x20x2.5
abs
clean & press
3x10xbar
BENCH
3x20xbar
3x20x135
2x10x185
2x5x225
5x275
5x315
5x325
machine incline
10x140
10x180
10x230
dips
65
3way DB lat raise
3x10x10
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Rotator therapy
3x20x2.5 front/side/rear/elbow rotations
body squats
SQUATS
3x10x145
3x10x235
2x10x325
1x10x375
1x10x415
Dirty girls (abb & adduction)
3x10 each way
Leg ext.
5x10x150
Leg curl
5x10x100
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rotator therapy
3x20x2.5
abs
clean & press
Speed bench
9x3x40% of 1RM + 120lbs of chains
Machine incline
4x10x180
3way shoulder raise
3x10x15
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x20x135
2x10x185
1x10x225
5x275
5x315
2x5x335
Machine incline
12x90
12x180
12x230
3way DB raise
3x10x15
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BENCH
3x20xbar
2x10x95
3x10x135
2x10x185
10x225
5x225
5x275
5x315
5x335
5x345
Machine incline
2x10x180
2x10x270
DIPS
80
3way DB raise
3x10x15 eachway
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SQUATS
3x145x10
2x10x235
2x5x325
2x5x415
2x5x505
2x5x600
ran out of time had to pick up shannon from work.
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BENCH
3x20xbar
2x10x95
3x20x135
2x5x165
2x10x185
2x10x225
5x275
5x315
5x365
DIPS
60
Machine incline
10x90
2x10x180
10x230
HAD TO GO...
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THURSDAY NIGHTBENCH
3x20xbar
4x15-20x135
9x3x135+120lbs of chain
Machine incline
3x8x140
3way DB lat. raise
3x10x15 front/side/rear
Overhead machine press
3x10
Skull crushers w/straight bar
3x10
calves
4x10 donkey
FRIDAY AFTERNOON
Deadlift deficit (standing on plate)
3x5x135
2x5x225
3x5x275
wide grip chinups
50
neutral grip chinups
40
wide lat.pulldown (cable)
4x10x150
seated cable row
4x10x150
Hammer machine underhand pulldowns
4x10x140
Straight bar curls
6x10
calves
4x10 donkey
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BENCH
3x20x135
2x10x185
2x10x225
5x275
5x300
5x315
2x5x335
DIPS
80
MACHINE INCLINE
10x180
10x230
10x270
3way DB lat raise
3x15x20 each way front/side/rear
Triceps pushdowns
3x20
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SQUAT
2x10x145
2x5x235
2x5x325 add belt
5x415 add knee wraps
5x505
5x595
5x650
Leg ext.
4x10-12x150-200
Leg curl
4x10x110
seated & Donkey calves
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Rotator therapy
3x20x2.5 front/side/rear/elbow rotations
clean & press
3x10xbar
ABS
rack pulls just above knee cap
No belt
2x5x135
2x5x225
2x5x315
2x3x405
3x495
3x585
3x635
Wide pull ups
60
neutral chin ups
30
Underhand hammer machine
4x10x140-190
Wide lat pulldowns
4x10x150-180
Seated cable row
4x10x150-180
Hypers
4x10
Straight bar curls
3x10x30-40
Calves Donkey
4x10
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BENCH
6x20xbar 3 different grips
10x95
3x10-12x135
2x10x185
2x10x225
5x275
5x315
2x5x365
Machine incline
3x10x270
Dips
60
3way shoulder raise
4x10x15
Superset - 4x10
straight bar curls
triceps pushdowns
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Great stuff.
I'm surprised not a single member is picking your brain on power lifting training.
You're a legit silverback gorilla.
Good luck with your comps.
8)
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thank you very much overload.
I've been sick since last tuesday, felt a little better over the weekend. expected to not be strong tonight so i'm not sure what tonights numbers mean:
rotator therapy
3x20x2.5 front/side/rear/elbow rotations
BENCH
3x20xbar
2x20x95
2x10x135
5x165
2x5x185
5x225
5x275
5x315
5x365
5x405 very hard to get 5th but I did get it.
3x405 could NOT get the 2 last reps
7x405 Added sling shot and popped out 7 before tri's said, "no more". love the slingshot.
DIPS
70
3way shoulder raise
4x10x15 front/side/rear
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SQUAT
3x10x145
2x5x235
2x5x325
5x415
5x505
3x595 strained left latissimus dorsi
wore my new RDC Squat shoes tonight. 595 is not what I consider "heavy", so there is no form or technique problems to notice here. They did a great job of putting me on my heals. 775 and up is where I've had issues in the past of leaning forward and placing to much weight on the balls of my feet, THAT is when we'll see how the shoes work for me. I think they'll do great.
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Due to my left lat dorsi still being sore I only did what I could do without aggrivating it.
A super lot of rotator therapy
7x20x2.5 front/side/rear
Overhead machine shoulder press
7x10x100
3way shoulder raise
7x10x15-20 front/side/rear
Giant super set
Triceps pushdowns
Straight bar curls
Overhead rope extentions
DB alt. curls
7x10-15
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rotator therapy
BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
5x275
5x315
5x365
5x405
12x315 drop set to failure
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rotator therapy
4x20x2.5 front/side/rear/elbow rotations
BENCH
6x20xbar
Dips
80
Hammer Machine Incline
10x90
2x10x180
3x10x270
Shoulder 3way lat. raise
4x10x20
Upright rows
2x10x30
Overhead press straight bar
2x10x30
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rotator therapy
DEADS - no belt
3x5x135
2x5x185
2x5x225
2x5x275
2x5x315
2x3x405
2x3x455
2x3x500
wide chinups
50
neutral chinups
40
seated cable row
4x10x150-200
wide lat pulldown
4x10x150-200
straight bar curls
5x10x40-50
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rotator therapy
BENCH
3 sets 3 different grips each set x 20 reps x the bar
then didj
3x20x135
2x10x185
2x10x225
5x275
5x315
2x5x365
Added single ply sling shot
3x405
1x455
1x500 lol, to easy. stopped here though, don't wanna be stupid and get hurt with my history of injuries, lol.
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Squat
3x10x145
3x5x235
2x5x325 added belt
5x415 added knee wraps
5x505
5x595
1x685 wanted 5 but hips are not 100%
http://www.ironscene.com/videos/5793_troy_nash_sqt_1x685
leg ext
leg curl
dirty girls
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rotator therapy
bench
4x20xbar
5x20x135
hammer machine incline
10x90
2x10x180
2x10x270
3way DB laterial raise
6x10x10/15/20
Reverse peck deck
5x10x80-110
just got in from eating Los Amigos (mexican restaurant) feel much better now.
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rotator therapy
deads
3x5x135
3x5x225
2x3x315
3x405
3x495
3x585
good mornings
10x135
3x8x225
neutral grip chinups
40
hammer underhand pulldowns
10x90
3x10x140
seated cable rows
4x10x150-200
hypers
4x10xbwt
straight bar curls & DB curls
good bit
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rotator therapy
3x20x2.5
BENCH
3X20XBAR
3X10X135
3x5x185
3x5x225
5x275
5x315
5x365
5x405 hard fought set
4x405 knew couldn't get 5th didn't want injury
3x405 hard fought set
hammer machine incline
10x230
10x280
10x320
10x360
3way DB lat. raise
4x10x15 front/side/rear
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SQUAT - this was a planned light night, next week is planned heavy
3x10x145
2x10x195
5x235
5x325 add belt here
5x415 add knee wraps here
5x505
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rotator therapy
BENCH
3x20xbar
5x20x135
hammer machine incline
4x10x180
Dips
10 15 15 20 22 12
3way DB raise
4x10-15x15
upright rows
2x10x30
3x10x40
seated machine overhead press
4x12
3way DB lat raise
3x10x15
Triceps pushdowns
4x15-20
overhead rope/cable triceps ext
4x12
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rotator therapy
DEADS
3x3x135
2x3x185
2x3x225
3x275
2x3x315
3x365
3x405
1x455
1x195
1x585
3x3x405
Good mornings
4x10x225
neutral grip chin ups
50
seated cable row
4x10x150-200
straight bar curls
6x10x40-50
alt. DB curls
4x10x25-35
seated calves
4x10x70-115
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rotator therapy
bench
warmup went well
3x275
3x315
2x315
1x365
1x405
0x455
well I sucked the big one on bench tonight. just flatout bent over and took it up the butt like a wussy trying to bench press. completely looked like I didn't know what I was doing.
I've got a deck of cards and each card has an excuse on it I could pull out from the deck and use to "explain" or "justify" my failure of a night. Bottom line is I'm not going to offer any reason for this pathetic performance. I'm just going to pick myself up from this elephant dung stained floor I'm on and go back to the gym tomorrow.
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Squats
3x10x145
3x5x235
2x3x325 added belt here
3x415 started wrapping knees here
3x595
5x685
5x685 video is on youtube
today was a day of redemption.
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Thursday
rotator therapy
bench
3x20xbar
3x10x135
2x10x185
2x5x225
3x275
1x315
1x405 added sling shot on this
hammer machine incline
4x12x180
3way DB raise
5x10-15x15-20lbs
reverse peck deck
4x10x100-110
upright rows
4x10x30-40
FRIDAY
Deads (sets x reps x weight)
3x5x135
3x3x225
2x3x315
2x1x405
2x1x495
2x1x585
Good mornings
4x10x225
seated cable row wide grip
2x12x150
2x10x200
4x10x250
hypers
4x10xbwt
seated calve raises
4x10
straight bar curls
5x10
DB curls
5x10
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rotator therapy
4x10x20
bench
3x20xbar
3x20x135
3x5x185
2x10x225
5x275
5x315
3x5x365
2x5x315
helped others...
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TUESDAY - no squats
THURSDAY - no training
FRIDAY - no deads
rotator therapy
neutral chinups
50
Wide grip lat pulldowns
4x12x150
seated cable row
1x12x150
1x12x200
3x12x250
hypers
4x10
3way DB raise
4x10-15x15 front/side/rear
DB curls & straight bar curls
tired tired tired this wk. monday is gonna be a moderate bench day then tuesday is going to be a heavy squat training session. monday I want to bench 3x5x360-385 and tuesday I wanna squat 5x735. will video the squats.
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rotator therapy
3x20x2.5 front/side/rear
BENCH
3X20XBAR
3X20X135
2X10X185
2X10X225
5X275
5X315
1X365
1X405
1X425
0X455
DIPS
50
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Squat
3x10x145
3x5x235
2x5x325 add belt
5x415 add wraps
3x505
2x595
1x685
1x775
soon as josh sends me the video I'll post it.
here it is:
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rotator therapy
3x20x2.5
BENCH
3x20xbar
3x20x135
2x10x185
3x15x225
2x5x275
2x5x315
3x5x365
DIPS
80
3way DB raise front/side/rear
5x10x15
triceps pushdowns
3x10
Overhead triceps rope ext.
4x12
Alt. DB curl
2x10x20 2x10x25 2x10x30 2x10x35
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BENCH
6x20xbar 3 different grips
3x20x135
2x10x185
2x10x225
2x5x315
5x365
3x5x405
2x3x405
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squat last week
kept it lite
worked up to 5x405 no belt no wraps
did lite chest and bombed shoulders on thursday
friday was deficit deads done romanian deadlift style
lat pulldowns and seated cable rows; very heavy on these.
Monday (yesterday)
BENCH
1x425
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monday benched 3x5x365
squat today
2x10x145
2x10x235
3x325
3x415
3x505
3x595
1x685
1x775
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THURSDAY TRAINING
rotator therapy
3x20x2.5
3way DB raise
5x10x15 front/side/rear
Dips
60
FRIDAY TRAINING
rotator therapy
3x20x2.5
DEADLIFT
3x5x135
3x5x185
2x5x225
2x20x225
5x225
wide chinups
50
seated cable row
2x15x150
2x10x200
20x200
hypers
4x10
straight bar curls
2x20x30
2x15x30
2x10x40
Preacher curls
3x15 inside
3x15 outside
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Monday
felt horrible. weekend job is starting to hurt my training.
benched up to 225 and said "F it".
Tuesday
felt horrible but had visitors coming to squat so I gave it the ol'college try.
sore, tight and old is how i felt.
3x10x235
2 or 3 sets of 5 w/325
2x415
1x495
1x585 or 595 this finally felt good and i stopped hurting
1x705 this felt really good so i thought the night was gonna be good
1x795 felt a lil'heavy at the bottom but it popped up fast
0x855 1/4 way down the body said, "STOP, no no no", a lil'lower and then the brain said, "STOP".
Feel sore, tight and old today. gonna go take an epson salt bath and a nappy.
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training the last 2wks has really been just gym visits. I've been sick with the flu and just got over it late last wk. This is the first training session worth even mentioning over the last 2wks.
BENCH
3x15xbar
2x10x95
3x10x135
2x5x185
1x15x225
1x5x225
3x275
3x315
3x345
3x385
3x405
2x3x425
1x430 this flew up so fast it drifted over my forehead & fell into the racks, lol.
1x435 thought I could do this after the way 430 flew but it was ugly, ok gym lift.
1x275
1x315
1x365
1x405
Dips
60
3way DB raise
4x10x20
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SQUAT
2x10x145
2x10x235
3x325 added belt here
2x415
2x505 started wrapping knees here
2x565
2x655
1x705 wanted to start doing 3's but hips sore, stopped. :(