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Author Topic: The Plate Rattlers - SPF RAW PRO/AM 9-28-2013  (Read 3243 times)
nasht5
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« on: May 02, 2013, 05:43:29 PM »

Shannon

wide chin ups
45
underhand pull ups
35
neutral chin ups
30

straight arm lat pulldowns
4x10

seated cable row
4x10

glutes

NASH

deadlifts
3x5x135
3x3x225
2x3x315
2x3x405
2x1x495
1x585

talk talk talk visit..... talk talk talk....
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« Reply #1 on: May 06, 2013, 05:08:29 PM »

Rotator Therapy
3x20x2.5

BENCH
Nash / Shannon
3x20xbar
3x10x135
2x10x185 / 2x10x165
2x10x225 / 1x10x185
2x10x275 / 1x5x205
3x10x315 / 2x5x225 3x5x255

Close grip bench
Nash / Shannon
3x5x275 / 3x5x185

2way DB raise (front/side)
3x10x20 each way

Rev peck deck
3x10

Nash did clean & press sets for cardio
Shannon worked glutes
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« Reply #2 on: May 07, 2013, 05:43:43 PM »

Squat night

all sets walked out because my mono is in storage while the gym remodels - we hate walking it out!

NASH / shannon

3x10xbar
2x10x135 / 3x10x135
2x10x225 / 3x10x185
5x315 / 2x8x225
3x405 / 2x8x275
3x495
3x585

Nash Leg ext. 4x15
Shannon glutes
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« Reply #3 on: May 09, 2013, 06:12:51 PM »

Nash

wide lat pulldowns
8x15-10x120-220

seated cable row
8x15-10x150-250

standing calves
alot of sets for 10-20 reps

SHANNON

wide grip chin ups
50

underhand pull ups
40
<a href="http://www.youtube.com/watch?v=b4EnKixyt7k" target="_blank">http://www.youtube.com/watch?v=b4EnKixyt7k</a>

I need to adjust the camera brightness setting, shannon isn't this white, lol. The lights and the sun shinning in bleached her out on camera, much like a bodybuilder under the lights.



neutral grip chin ups
30

seated cable row
3x10

glutes

<a href="http://www.youtube.com/watch?v=6GHIYbX7rV8" target="_blank">http://www.youtube.com/watch?v=6GHIYbX7rV8</a>
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« Reply #4 on: May 10, 2013, 12:22:48 PM »

NASH & SHANNON

rotator therapy
3x20x2.5

overhead BB press
3x10xbar
3x10x95
2x10x115
5x5-10x135

<a href="http://www.youtube.com/watch?v=TluOP20wSTc" target="_blank">http://www.youtube.com/watch?v=TluOP20wSTc</a>

2 way DB raise (front & side)
5x10x20 each way

<a href="http://www.youtube.com/watch?v=3PSHFj-USCY" target="_blank">http://www.youtube.com/watch?v=3PSHFj-USCY</a>

reverse peck deck
5x10

overhead rope ext
5x10

triceps pushdowns
5x10

straight bar curls
5x10

<a href="http://www.youtube.com/watch?v=M7gqfRw4_30" target="_blank">http://www.youtube.com/watch?v=M7gqfRw4_30</a>

shannon did glutes
Nash did calves
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« Reply #5 on: May 15, 2013, 04:21:02 PM »

Edit postDelete postReport this postReply with quoteRe: The Plate Rattlers - SPF RAW/PRO AM 9-28-2013
by Nash Wed May 15, 2013 6:17 pm

TUESDAY NIGHT

My right calf is strained so I did not squat. shannon did.

Shannon did glutes first then squatted.

squats
3x10xbar
5x10x135
3x10x185
2x10x225

more glute work

leg extentions
4x15xlite weight

more glute work.

WEDNESDAY NIGHT

Nash / Shannon

rotator therapy
3x15x2.5

DB press
3x15x50
2x15x70
3x15x90 / 3x9x90

Incline BB
2x10x95
2x10x135
3x10x185 / 3x5x185
rotator therapy
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« Reply #6 on: May 17, 2013, 07:22:29 AM »

shannon nash

wide chin ups
40

underhand chin ups
40

neutral chin ups
20

Troy Nash

wide lat pulldowns
8x15x120-150

seated cable row
5x15x150
10x200
10x250
10x300

troy & shannon

overhead BB press
3x10xbar
5x10x95

2way DB raise (front/side)
4x10x15

rev peck deck
4x10x130

Shannon

alt. DB curls
3x10
triceps pushddowns
3x10

glutes

Troy

Straight bar preacher curls
5x15x40-50

triceps pushdowns
3x10

treated this week as a wave week, some people call it a deload week, I call it a wave week. If Shannon feels real good monday during warmups (on BB bench) I'll turn her loose and let her hit some heavy triples. But, if she feels freaky then i'll let her hit a few singles, then drop sets for triples.
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« Reply #7 on: May 21, 2013, 11:55:46 AM »

we both felt like sh*t yesterday and our training matched it. I reviewed our nutrition & supplements logs as well as our training logs for the last 6wks trying to see what the problem(s) could be. We both are eating alot cleaner over this time period. Shannon has lost 8lbs and I've lost 10lbs of body weight. She weighed 168 this morning, I weighed 286.

I plan on having shannon go back to her "meet diet". that is when she can eat anything she wants, nutella, double whoppers, chinese, donuts, pringles, chips, double stuff oreo's, pizza and a weight gainer etc... she has such a low bodyfat percentage and is already solid muscle all those extra calories don't hurt her. Her metabolism is so high she can not enough good food to makeup the calories.

I on the other hand will continue to eat clean and have my shakes through June maybe July. I want to compete in the 275's or 308's in Sept.

Yesterdays training

Rotator therapy
3x15x2.5

BENCH
3x20xbar
3x10x135 - shannon said the first set was heavy and she knew this wasn't her day
2x10x165
2x10x185
2x10x205
nash / shannon
2x10x225 / 2x5x225
5x275 / 5x245
5x315 / 5x265
3x365 / 3x265

2way DB raise (front/side)
3x10x15

rev peck deck
3x10x130

triceps pushdowns
3x10

straight bar preacher curls
5x10

glutes
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« Reply #8 on: May 22, 2013, 11:11:43 AM »

my calve is still sore but getting better so i passed on squats tonight. THOMAS LAND joined us for squat night. He has been a full time stuent with a full time job and a girlfriend so he has not been training or even working out consistent for the pass 1 1/2yrs. THOMAS said if he may try and compete at the raw pro/am in sept with us.

Shannon

squats

3x10xbar
3x10x135
2x10x185
5x10x225

leg ext
3x15

glutes
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« Reply #9 on: May 27, 2013, 11:58:24 AM »

FRIDAY

Shannon

wide chin ups
54

underhand pull ups
42

neutral chin ups
30

1arm DB row
3x10 each arm

glutes

Troy

Pulls
3x10x135
3x5x225
2x3x315
2x3x405

WIDE LPD
5x15

CLOSE LPD
5x10

HYPER EXT.
5x10

SEATED CABLE ROW
5x15x150-200

........................ ........................ SATURDAY

NASH & SHANNON

ROTATOR THERAPY
3X20X2.5

2WAY DB RAISE (FRONT & SIDE)
1X10X15
1X10X20
3X10X25

REV PECK DECK
5X10X130-210

OVERHEAD BB PRESS
2X10XBAR
2X10X95
2X8X135
2X10X95

Shannon
standing straight bar curls
5x12x40 50 60

NASH
straight bar preacher curls
5x15x40 50 60

both of us did
Triceps pushdowns
4x10
1x20

shannon goes to do glutes
Nash did alternating DB curls 3x10x30 2x10x35
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« Reply #10 on: May 28, 2013, 07:07:01 PM »

SQUATS walking out - sucks

shannon

glutes

squats

3x10xbar
3x10x135
2x10x185
5x10x225

thomas land & Nash
3x10xbar
3x10x135
2x5x225
2x3x315
3x405
3x495
thomas 2x585 Nash 3x585

shannon/thomas/nash
leg ext 3x15
leg curl 3x15

shannon did glutes
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« Reply #11 on: May 29, 2013, 04:31:35 PM »

my shoulder is sore so I just trained her today.

SHANNON

rotator therapy
3x15x2.5

DB PRESS
3x15x50
2x10x70
3x8x90

BB INCLINE
2x10x95
3x10x135
2x8x185

glutes
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« Reply #12 on: May 30, 2013, 04:16:44 PM »

SHANNON

rotator therapy
3x15x2.5

wide chin ups
60

underhand pull ups
50

neutral chin ups
20

1arm DB row
3x10 each arm

seated cable row
3x10

Thomas / jared / nash

wide LPD
5x10x120-250

close LPD
5x10x140-250

seated cable row
7x10x150-250

shannon / nash / thomas / jared

overhead BB press
2x10x95

2way DB raise front/side
2x10x15-20

rev. peck deck
2x10

triceps pushdowns
5x10-20x90-210

shannon did
standing straitght bar curls 4x10x40-50-60-60
glutes

nash / jared / thomas did
seated preacher curls
5x15-10x 40 50 60 70 70

that was it. nice to have most of the crew back together again.
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« Reply #13 on: June 03, 2013, 06:11:42 PM »

rotator therapy
3x15x2.5

BENCH

3x10xbar
2x10x95
2x10x135
2x10x165
2x8x185
2x5x205
2x3x225
2x255
2x280
nash / shannon
2x315 / 2x300
2x365 / 2x300
2x405 / 2x275
2x425 / 2x275

close grip bench
3x5x315 / 3x5x225

2way DB raise (front & side)
3x10x20 each way

rev peck deck
3x10

straight bar curls
3x15x40 50 50

triceps pushdowns
3x15x210 / 3x10x90 110 110

shannon did glutes
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« Reply #14 on: June 06, 2013, 11:44:28 AM »

TUESDAY

SQUATS - all walked out; remodel should be done soon and mono can be operational in a few wks.

shannon, nash, thomas, jared

squats
3x10xbar
3x10x135
guys 2x10x225 shannon 2x10x185
2x5x315 / 4x10x225
4x5x405

all of us
leg ext 3x15
leg curl 3x15
dirty girls 3x12 each way

shannon worked glutes
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« Reply #15 on: June 07, 2013, 01:04:13 PM »

shannon

wide chin ups
60

underhand pull ups
40

neutral chin ups
20

seated wide cable row
4x10

over head DB press
3x10

2way DB raise (front/side)
3x10 each

rev. peck deck
3x10

triceps pushdowns
3x10
........................ ........

Nash & jared

deadlifts
3x10x135
2x5x225
2x3x315
2x405
1x495
1x545 jared
1x585
1x635 Nash

good mornings
5x5x225

wide LPD
5x10

Seated wide cable row
5x10

hypers
4x10

2way DB raise (front/side)
3x10

rev peck deck
3x10

triceps pushdowns
6x10
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« Reply #16 on: June 11, 2013, 05:52:30 PM »

SQUATS - all walked out
3x10xbar
3x10x135
2x10x185 shannon - shannon added belt here.
5x10x225 shannon stayed at this weight
2x5x225 troy & thomas from here on down
3x315 - thomas and i added belt here
2x405
1x495 thomas & I starting wrapping knees here
1x585
1x675

walkout and walk in were the hardest part of today.

leg ext
3x15
laying leg curls
3x15
ditrty girls
3x15 each
glutes - shannon
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« Reply #17 on: June 12, 2013, 05:40:22 PM »

rotator therapy
3x15x2.5

FLAT DB PRESS
3x15x50
2x10x70
2x5x90
2x3x110
nash / shannon
4x5x120 / 4x3x120
10x120 / 6x120

BB INCLINE
2x10x135
2x10x185
2x7x225

DIPS
nash / shannon
54 / 60
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« Reply #18 on: June 13, 2013, 05:43:28 PM »

rotator therapy
3x20x2.5

SHANNON

wide chin ups - 60
underhand pull ups - 40
neutral chin ups - 20

Nash - Thomas - Jared

wide LPD - 8x15-8x120-200
Seated cable row - 8x15-8x150-300

All of us

Overhead BB press
3x10x95

2way DB raise
3x10x20

reverse peck deck
3x10

biceps & triceps
3x10 each

Shannon did glutes
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« Reply #19 on: June 17, 2013, 06:44:57 PM »

rotator therapy
3x20x2.5

BENCH = I put a "Thompson Fat Pad" on the bench last friday. I liked it today.
3x10xbar
2x10x95
2x10x135
2x10x165
2x10x185
nash / shannon
2x5x225 / 2x5x205
2x5x275 / 2x5x225
2x5x315 / 3x5x245
5x5x335 / 2x5x255 5x275

2way DB raise front/side
3x10x20

rev. peck deck
3x10

shannon did glutes

Thomas benched earlier in the day. Jared benched with us but did a heavier bench day and I didn't keep up with his numbers.
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« Reply #20 on: June 21, 2013, 02:54:10 PM »

rotator therapy
3x15x2.5

SHANNON

wide chin ups
40
underhand  pull ups
40

squats
3x10xbar
2x10x95
3x10x135
5x10x225

leg ext
4x15
leg curls
4x15

glutes

NASH

Deads
4x1-5x135
3x3x225
10x3x315

Good mornings
2x10x95
3x10x135
2x10x185
3x5x225

lat pulldowns
8x10x130
seated cable row
5x10x140

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« Reply #21 on: June 22, 2013, 07:30:36 PM »

rotator therapy
3x20x2.5

BENCH

nash / shannon
3x10xbar
2x20x95 / 2x10x95
2x20x135 / 2x10x135
2x20x165 / 2x10x165
2x10x185 / 2x10x185
2x5x210 / 6x210 5x210
2x3x235
3x255
3x275 / 2x3x275
3x315 / 3x300
3x365 / 2x315 1x315
3x3x405 / 1x325
1x405
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« Reply #22 on: June 25, 2013, 06:45:09 PM »

SQUATS - All sets walked out

SHANNON
3X10X135
2x10x185
2x10x225
2x10x275
2x10x225

leg ext / curls
4x12 each

dirty girls
3x10 eachway

SQUAT - NASH & THOMAS - ALL SETS WALKED OUT - belt & knee wraps
3x10xbar
2x10x135
2x10x225
2x5x315 added belt here
3x405 added knee wraps here
3x495
2x585
1x675 Thomas did this and stopped.
1x765 I got an ovation from the gym (about 40 folks, it was better than a crowd at a meet)

leg ext / curl
4x12

dirty girls
3x12
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« Reply #23 on: June 28, 2013, 04:15:32 AM »

WEDNESDAY

shannon

rotator therapy 3x15x2.5

Dips 50

DB press
3x15x50 2x10x70 2x10x90 2x8x110

Dips 35

BB incline 1x10x95 4x10x135

glutes
........................ ..................

THURSDAY

Shannon

rotator therapy 3x15x2.5

wide chin ups
40

underhand pull ups
80

2way DB raise (front/side)
3x10x20

rev peck deck
3x10

glutes

NASH & THOMAS

rotator therapy 3x15x2.5

Good mornings
1x10x135
3x10x225
2x10x275
2x10x315

seated cable row
6x10x120-200

hyperextentions
4x10

2way DB raise
3x10x20

rev peck deck
3x10
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« Reply #24 on: July 01, 2013, 05:55:21 PM »

rotator therapy
3x20x2.5

BENCH - Shannon

3x10xbar
2x10x95
2x10x135
2x10x165
2x8x185
6x210
3x225
2x245
1x275
1x300
1x320
1x330
1x340
3x275
3x255

glute work
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