FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN...

[nasht5]

Rotator therapy: none

BENCH
3x20x bar
3x20x135
3x5x185
10x5x225

3 way lat. raises
3x10x15 each way

Face pulls
3x6x heavy

Seated cable rows
3x6xheavy

Triceps pushdowns
6x10

Close grip bench
3x20x135

Quick, lite fast pace workout. body weight bouncing between 260-265lbs. Hips, knees and ankles feel better, will start squatting soon.

[nasht5]

Clean and press
5x12xbar

BENCH
3x20xbar
3x20x135
2x10x225
1x3x275
1x315
1x3x315
5x10x225

Side dumbbell raise
3x15x15

triceps cable pushdowns
4x10x moderate weight

[nasht5]

Clean & Press
10x10xbar

various biceps curls, working on the guns. Their getting close to 20" again.

[nasht5]

Deadlifts at Kate's gym

rotator therapy: a 'lil

Conv with hook grip
2x5x135
2x3x225
2x3x315
2x1x405
2x2x405
2x1x495
1x3x495 3 rep hook grip PR
2x1x495

Did better dealing with the PAIN today of the hook grip....only cried a little

[nasht5]

rotator therapy: some

3x20xbar
3x20x135
3x5x185
5x10x225

No time for more, had to run and take care of a problem...quick.

[nasht5]

EVERYONE NEEDS TO GET THEIR ASS KICKED SOMETIME, EVERYONE NEEDS TO BE QUESTIONED ABOUT THEIR COMMENTMENT WHEN IT NEEDS TO BE QUESTIONED.

Today was my turn. My "friend" HALFTON called me and asked what was so important that i had to cut out on my training last night. I told him and then he told me "THAT AIN'T NOOOOO REASON TO SKIP OUT!, YOUR TRAINING IS GOING TO SUCK, KEEP IT UP AND IN SIX MONTHS YOUR NUMBERS ARE GOING TO SUCK WORSE THAN THEY DO NOW".

Well, he was and is RIGHT. So, FTW, My mind is back on track. Thank you HALFTON for calling me out.


ROTATOR THERAPY: 3x20 of all 5 exercises

SUPER SET wide grip LPD & V handle LPD
3x10x100 each
10x6x200 each

T bar rows
10x6x200

Alt. dumbbell curls
4x10x30

Hammer curls
4x10x30

Grip work

[Stubborn]

Halfton=very wise.

[DREWSDAD]

NASH-
I KNOW WHAT YOUR GOALS FOR THIS YEAR ARE AND I KNOW THAT TO GET TO WHERE YOU WANT YOU HAVE TO BE FOCUSED. I AM GLAD THAT I CAN HELP IN SOME SMALL WAY...THATS WHAT IM HERE FOR.

  ANDY aka DREWSDAD aka HALFTON

[nasht5]

Rotator therapy; some

BENCH
3x20xbar
3x20x135
3x5x185
2x5x225
1x3x275
3x1x315
4x10x225
10x235
10x245
3x5x275

 GREAT NIGHT IN THE GYM  I felt great and Shannon "gymfreak" was a freak tonight!

Oh, I cut and pasted this over here to getbig, Shannon is a chick I'm training. She's in the 165's for an upcoming UPA MEET and she benched 260lbs tonight. She deadlifted 355lbs for a double earlier this week. Were taking it easy on her squat but she still has done 350...all her lifts are RAW.

[nasht5]

Streep throat hit me over the weekend. I didn't train this week till tonight, just did a little to feel better.

rotator therapy: some to loosen up

bench
2x20xbar
1x20x95
2x20x135
1x20x155
1x20x170
1x10x185
1x10x205
2x10x225
1x10x245
1x5x255
2x5x265

triceps cable pushdowns
5x10

biceps alt standing dumbbell curls
5x10x30

[nasht5]

DEADS

sumo / hook grip
3x5x135
3x5x225
3x3x315

conv / hook grip
6x3x315
Stand on a 45 plate
3x3x315
5x5x225

V handle LPD
10x10-6x100-180

Shruggs w/hook grip
6x10x225

Hammer curls
3x10x30

Alt. dumbbell curls
3x10x30

Con. curls
4x10x25

Grip work
30lbs hex head dumbbell hold

forearms
3x20xbar

Tonight felt GREAT, I loved the volume, I LOVE LIFTING WEIGHTS.

[nasht5]

Rotator Therapy: moderate amount

BENCH
3x20xbar
3x20x135
3x10x185
10x10x225

The gym was empty tonight no one else in the gym tonight at all.

GIANT SETS
Triceps cable pushdowns 5x10
Dumbbell overhead press 5x10
Alt. dumbbell curls 5x10

[ripitupbaby]

Tonight felt GREAT, I loved the volume, I LOVE LIFTING WEIGHTS.

 

[nasht5]

SQUAT
belt / knee wraps / poor mans's monolift rack attachment
3x5x225
3x5x315
3x5x405
2x495
1x585

I LOVE TO SQUAT

[Stubborn]

You come back and hit 585 like its nothin! DAMN!

[nasht5]

it was a lil scarry to unrack. I finally FEEL like squatting again. I feel like i'm ready to start TRAINING not just working out.

[nasht5]

the DEAD is rising...

ALL hook grip

3x2x135 sumo
2x3x225
2x1x315
2x1x405
1x495 add belt on this
1x585 POST SURGERY PR / HOOK PR! pretty good speed
0x2x635 1st attempt was heavy and lost grip about 3" off floor, 2nd attempt was not as heavy but lost grip just below knees

No pain in the thumbs this week like in the past, I must be doing a better job of mentally accepting the pain and moving beyond it.
_________________

[Stubborn]

Man when you come back you dont mess around!!!


I HATE hook grip! I feel like Im going to dislocate my thumbs. Its not the pain so much as the unknown.

[nasht5]

Rotator therapy: warmup

Wide grip LPD
2x10x100
2x10x120
2x10x140
2x10x160
2x10x120

Barbell curls
2x20xbar

Concentration curls
3x10x25

Standing alt. dumbbell curls
3x10x30

hammer curls
2x10x30

Rev. grip forearm curls
2x10x50

Grip work
HEX head dumbbell holds

Ez curl forearm curls
3x10

The workout was non stop. The guys next to the gym were burning stuff in a drum out in their parking lot and the fumes/smoke were blowing toward the gym, which stunk the dump BAAAAAD. I had to go, started feeling like puking...feel somewhat better now.

[nasht5]

gym smelled better today...

rotator therapy: lil' bit

BENCH
3x20xbar
3x20x135
2x10x185
2x10x225
2x3x275
5x1x315
4x20x135

Upright rows
3x10xbar

overhead press w/ barbell
3x10xbar

Spent a good bit of time joking and laughing tonight. The gym is a fun to place to be.
_________________
There are those who Know, and Know they Know. There are those who Don't Know, and they Know they Don't Know. And then there are those who Don't Know, but they Don't Know that they Don't Know.

[nasht5]

SQUAT

3X5X225
3X5X315
2X5X405 added belt here
1X3X495 wrap knees on these
1X3X585 OOOOHHHHHH, WHAT A RUSH!

[Stubborn]

585x3?!?!


Will you teach me your ways?

[nasht5]

The chick I train had a MEET on Saturday, Shannon did GREAT! 

She competed RAW / with belt, Knee wraps, wrist wraps / MONOLIFT
She weighed in at 157lbs

This MEET was in Kilo's. I'm not sure of exact weight on attempts

SQUAT 3 for 4
1st - 281?
2nd - 315?
3rd - 336 I'm sure about this weight
4 - 352  missed, lost her balance on the way up, forward lean.

BENCH 4 for 4
1st - 225'ish I think?
2nd - 250'ish
3- 262.5 pretty sure about this
4 - 275.5  I'm sure about this weight - BEAUTIFUL STROKE  15.5lbs PR

DEADLIFT 3 for 4
1st - 319?
2nd - 354'ish
3rd- 385.2  Nice lift  10.2lbs PR
4th - 407.5 missed, Shannon said, "Nailed to the platform".

[ripitupbaby]

The chick I train had a MEET on Saturday, Shannon did GREAT! 

She competed RAW / with belt, Knee wraps, wrist wraps / MONOLIFT
She weighed in at 157lbs

This MEET was in Kilo's. I'm not sure of exact weight on attempts

SQUAT 3 for 4
1st - 281?
2nd - 315?
3rd - 336 I'm sure about this weight
4 - 352  missed, lost her balance on the way up, forward lean.

BENCH 4 for 4
1st - 225'ish I think?
2nd - 250'ish
3- 262.5 pretty sure about this
4 - 275.5  I'm sure about this weight - BEAUTIFUL STROKE  15.5lbs PR

DEADLIFT 3 for 4
1st - 319?
2nd - 354'ish
3rd- 385.2  Nice lift  10.2lbs PR
4th - 407.5 missed, Shannon said, "Nailed to the platform".

  WOW 

[nasht5]

Wow is right, She kicked ass.