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nasht5
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« on: January 06, 2012, 06:11:34 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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sept 10th APF
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nasht5
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« Reply #1 on: January 06, 2012, 06:12:14 PM » |
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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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sept 10th APF
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nasht5
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« Reply #2 on: January 06, 2012, 06:13:28 PM » |
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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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sept 10th APF
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nasht5
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« Reply #3 on: January 06, 2012, 06:15:46 PM » |
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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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sept 10th APF
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nasht5
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« Reply #4 on: January 06, 2012, 06:16:29 PM » |
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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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sept 10th APF
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nasht5
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« Reply #5 on: January 06, 2012, 06:17:14 PM » |
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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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sept 10th APF
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nasht5
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« Reply #6 on: January 06, 2012, 06:17:59 PM » |
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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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sept 10th APF
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nasht5
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« Reply #7 on: January 06, 2012, 06:18:35 PM » |
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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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sept 10th APF
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nasht5
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« Reply #8 on: January 06, 2012, 06:20:07 PM » |
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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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sept 10th APF
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nasht5
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« Reply #9 on: January 06, 2012, 06:23:01 PM » |
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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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sept 10th APF
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nasht5
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« Reply #10 on: January 06, 2012, 06:23:50 PM » |
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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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sept 10th APF
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nasht5
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« Reply #11 on: January 06, 2012, 06:24:35 PM » |
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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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sept 10th APF
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nasht5
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« Reply #12 on: January 06, 2012, 06:25:48 PM » |
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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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sept 10th APF
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nasht5
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« Reply #13 on: January 09, 2012, 05:19:40 PM » |
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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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sept 10th APF
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nasht5
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« Reply #14 on: January 12, 2012, 06:14:14 PM » |
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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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sept 10th APF
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nasht5
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« Reply #15 on: January 13, 2012, 01:30:04 PM » |
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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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sept 10th APF
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nasht5
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« Reply #16 on: January 16, 2012, 06:47:05 PM » |
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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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sept 10th APF
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nasht5
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« Reply #17 on: January 19, 2012, 06:19:17 PM » |
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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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sept 10th APF
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nasht5
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« Reply #18 on: January 24, 2012, 06:42:04 PM » |
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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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sept 10th APF
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nasht5
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« Reply #19 on: January 27, 2012, 04:43:07 PM » |
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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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sept 10th APF
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nasht5
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« Reply #20 on: January 30, 2012, 07:30:06 PM » |
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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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sept 10th APF
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nasht5
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« Reply #21 on: February 03, 2012, 01:02:55 PM » |
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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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sept 10th APF
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nasht5
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« Reply #22 on: February 06, 2012, 06:49:07 PM » |
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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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sept 10th APF
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nasht5
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« Reply #23 on: February 07, 2012, 07:23:55 PM » |
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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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sept 10th APF
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nasht5
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« Reply #24 on: February 10, 2012, 03:12:19 PM » |
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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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sept 10th APF
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