Troy Nash - The Ol' PLATE RATTLER/new cycle starts pg.3

[chaos]

http://www.ironscene.com/videos/5152_troynah_sqts_2x775

Good squats, but why was that guy rubbing your nipple at the end

[nasht5]

he's always been looking at me .....  

[nasht5]

DEADLIFT with bands add 150-175lbs at lockout

4x3x185 Add 150-175lbs of bands here and on every set below
3x3x225 + bands
3x3x315 + bands
2x3x405 + bands
2x2x455 + bands
2x495 + bands
2x535 + bands
2x585 + bands

[nasht5]

BENCH

3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double

argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.

[chaos]

BENCH

3x20xbar
3x10x135 should have done 1 more set
2x10x185 should have done 1 more set
2x10x225
2x3x275
3x315
1x335
1x365
1x405 should have did 385 before this
1x425 wanted this for a double

argh, not my night. the guys i train with don't do as much warmup as i need to do and i let them rush me. although, i know they don't mind me taking more time to warmup i just didn't want to control the pace.

That's alot of sets, and you wanted more? Too many sets kill my top end.

[nasht5]

I need to do alot of lite weight sets to limber up and stretch. normally, i get stonger as the weights get heavier.

[nasht5]

Squatted last friday

worked up to a single with 775, hip was giving me trouble.

[nasht5]

Went to a b-day party at a chinese & sushi restaurant earlier this month... ain't been healthy since!!


well, i've not been healthy since the b-day party week.

tried deadlifting 585 this past week, got it BUT it was heavy as a house!

benched on wednesday tried 405, got it BUT it was heavy as a house!!

I've lost 10lbs!!

today I drank 2 liters of pediatric electrolyte fluid, 2.5 lifters of power aid and a gallon of water. I was able to squat 775 tonight. i will try to put my weight back on and get hydrated in time for the PRO/AM March 5th.

Ya know, it ain't over till it's over.

[nasht5]

NEW TRAINING CYCLE

[nasht5]

Monday
rotator therapy
3x10x2.5

clean&press
3x10xbar

abs
3x10 5 different movements

Dips
60

W. Chins
60

N. chins
60

Underhand hammer machine
4x10

seated cable row
5x10

hypers
4x10

biceps
6x10

forearms
5x10

Tuesday
rotator therapy
3x10x2.5

clean&press
4x10xbar

Abs
3x10 5 dfferent positions

leg ext.
2x10

leg.curl
2x10

leg press
2x15 high & wide
10x15 low & close

calves
3x10

adductors / abductors
2x10


Thursday
Rotator therapy
3x15x2.5

Clean & Press
3x10x45

Abs
3 sets

Dips
60

Bench / weight will vary & chains will be thrown in & Flat DB every other wk instead of BB press
3x20xbar 2x10x95 2x10x135 2x10x185 2x10x205 4x10x225

DB Incline
1x10x45 1x10x50 1x10x55 1x10x60 1x10x65 1x10x70

Peck deck
3x15

2way DB raise front/side
4x10 ea.way

rev.peck deck
4x10

Triceps pushdowns
6x10

Friday
Rotator therapy
3x10x2.5

clean & press
3x10

abs
3x10 5 different positions

leg ext.
2x10

leg curl
2x10

squat
10x10 weight will vary

calves
3x10 sitting & standing

adductors & abductors
2x10

http://www.ebaumsworld.com/video/watch/81374474/

[nasht5]

30min steam room

rotator therapy
3x20x2.5

3way DB raise
2x10x5 front/side/rear

3way DB raise
3x10x10 front/side/rear

Super set

Straight bar curl  1x10x30
Triceps pushdwns  1x15x75
Straight bar curl  1x10x30
Triceps pushdwns 1x15x100
Straight bar curl  1x10x40
Triceps pushdwns  1x15x125
Machine curl  1x10x60
Tricpes pushdwns  1x10x150
Machine curl  1x10x150
Triceps pushdwns  1x10x150

[nasht5]

rotator therapy
3x15x2.5

Clean&Press
3x10xbar

Abs
3x8x 5 different position

Dips
50

wide chins
60

neutral grip chins
60

underhand hammer machine
4x10x90

seated row
5x10x170-220

hypers
4x10xbodyweight

Straight bar curls
3x10x30

machine curls
3x10x60

[nasht5]

rotator therapy
3x20x2.5

clean & press
4x10x30

abs
3x6-10 all 5 positions

leg ext.
2x10

leg curl
2x10

squats
2x10x135
5x10x225
3x10x315

mosts sets and reps and weight since i tore my adductor feb 25th. no issues with the leg during the training session but i will plan on procedding slowly.

[nasht5]

rotator therapy
3x20x2.5

elliptical
6min

abs
3x5-10 5different positions

BENCH
3x20xbar
2x10x95
2x10x135
2x10x185
2x10x225
2x10x255
2x10x275
2x10x305
2x10x315

tanning bed
15min

[nasht5]

went to the gym to finish last nights routine

rotator therapy
3x20x2.5

Flat DB
10x55
10x65
10x75
10x85
10x100

DB incline
6x10x50

peck deck
3x15x100

3way DB raise
4x10x10

Triceps pushdowns
5x10-15x125

cardio
30min

tanning bed
15min

steam room
30min

[nasht5]

rotator therapy
3x20x2.5

clean & press
4x10x30

wide grip chins
60

neutral grip chins
60

underhand hammer machine pulldowns
5x10

seated cable row
4x10x150-250

straight bar curl
3x10x30

[nasht5]

been training just not posting


rotator therapy
3x20x2.5

BENCH
3x20xbar
2x10x95
3x10x135
10x165
10x185
10x225
10x255
10x275
10x315
9x335

DB INC
10x50
10x60
10x65
10x70
10x70

PECK DECK
3x10x100

3 way DB raise
4x10x10

REV PECK DECK
3x10x100-120

Triceps pushdowns
6x10x90-125

[nasht5]

rotator therapy
3x20x2.5

BENCH
3x20xbar
2x10x95
2x15x135
2x10x165
2x10x185
2x10x215
2x10x225
2x5x275
2x5x315
2x5x340
5x365
5x385

DB INCLINE
2x10x55
1x10x60
1x10x65
2x10x50

[nasht5]

DEADLIFT

3x10x135
2x8x185
2x6x225
2x5x275
3x315
3x405
3x495
3x585

LEPRESS

20x160
20x250
15x340
15x430
15x520

LEG EXT.

3x15x150
15x170

THAT WAS IT...

[nasht5]

tuesday night

rotator therapy
3x20x2.5 front/side/rear

neutral gripe chin ups
20

wide gripe chin ups
40

underhand chin ups
60

pronated cable rows
4x10x120-150

neutral gripe cable rows
1x10x150
1x10x200
3x10x250

hypers
4x10xbdwt

straight bar curls
2x12x40
2x12x50
2x10x60

seated calves
5x10

that was it...

WEDNESDAY night off...

[nasht5]

this past thursday I squatted.

2x10x135
2x10x185
2x10x225
2x10x275
2x5x315


FRIDAY BENCH NIGHT

rotator therapy
3x20x2.5 front/side/rear

BENCH
3x20xbar
2x10x95
2x10x135
10x165
2x10x185
2x3x225
3x275
3x315
3x365
3x405

DB INC
10x50
10x60
10x70
10x85

Peck deck
2x12x120
12x150

3 way DB RAISE front/side/rear
4x10x15

reverse peck deck
3x10x120

triceps pushdown
4x12x125

Straight bar curl
4x10x40-60

GONE. WOOOOoooooooooo.......

[nasht5]

Monday was deadlift day and worked up to 3x585 no belt.

Tuesday was back day and did chinups, seated rows, hypers yada yada.

wednesday off

TONIGHT BENCH NIGHT

rotator therapy
3x20x2.5 front/side/rear

BENCH
3x20xbar
2x10x95
2x10x135
10x165
10x185
2x8x225
8x275
8x315
8x335

[nasht5]

Thank you Double R I will try to do so my friend.

Friday squat session

simpson & Thomas have been training with another crew for the last few months after our last meet. I wanted to lose weight and do different stuff and so did they. Last week they went to the beach for a week and drank it up. I saw them tuesday of this week and they said they were ready to start training serious again. I said Shannon and I are also begining our prep for "Summer Heat" in Sept for the APF/AAPF ran by Eric Hubbs.

Thursday, I get a text that they can't make it for bench that night cause their playing golf in ATL... today I get a text that simpson got called into work and thomas has to paint a house... well, maybe next week we can get them back on track.

As for me.....

3x10xbar
2x10x135
3x5x225
2x3x315
2x3x405
3x3x500 the abb/adductor muscle I tore back in Feb didn't hurt at all today. will continue to stretch and ice and use my tens unit to treat the muscle.

I plan to compete at Summer Heat in the APF at Rock Hill, SC for Eric Hubbs on Sept 10th. I will lift without gear but w/wraps. In the APF that will place me in the geared division but I feel I gotta make it fair. This meet is a fund raiser for special olympics.

I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.

So it is written (typed)... so it shall be done.

[chaos]

I will then compete at SPF Record Breakers in gatlinburg, TN. There I will whoop the ass of any man who dares to compete against me.

So it is written (typed)... so it shall be done.

And now it's quoted.

Good deal doing the fundraiser for the Special Olympics.

[nasht5]

I've been going that meet for about 3yrs now, I think this will be the 4th? Not sure, but Eric does a great job raising money for them every year.

Anyway, back to whooping ass....

Rotator therapy
3x20x2.5 front/side/rear

DEADLIFT
3x3x135
3x3x225
2x3x315
3x405
3x495
3x585
2x675 didn't even try the third; crazy heavy today.