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Author Topic: WAR IS COMING 2014 (more training video's)  (Read 5556 times)
nasht5
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« on: October 28, 2013, 07:42:52 PM »

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sets x reps can change depending on how I feel that day. Also, exercises will prob change from time to time if I need to change things up.

Monday Chest / Sh / Tri         WEEK A
DB press            2x15 2x12 2x10
Incline            2x15 2x12 2x10
Peck deck         3x10
Overhead press         3x10
2way DB raise         3x10 front/side
Rev. Pk Dk         3x10
Dumbbell kickback                    3x10
Rev grip tri ext         3x10
Glutes

Tues Legs / Biceps
Squats            2x10 4x10
Mach. Sqt         30 20 15 10 10
Straight bar curls         3x10
Alt. DB curls         3x10
Leg ext.            3x10
Leg curl            3x10
Dirty girls            3x10 each way
Glutes

Friday Back
Good mornings                                 5x5
Wide chins         60
Underhand pull         40
Neutral chin         50
Lat pull down (CG)                   3x15
Glutes

Saturday Shoulders / Biceps / Triceps
Over head BB press       4x10
2way DB raise         3x10
Rev peck deck         3x10
Upright row         3x10
Face pulls         3x15      
*Straight bar curls         3x10
*Triceps pushdowns       3x10
*Alt. DB curls         3x10
*Rev. tri ext                      3x10
Glutes






WEEK B

Tues Back & legs
Wide chins         60
Underhand         40
Neutral            50
Seated cable row   (CG)      3x15
Glutes

Squats            10x10

Wednesday Chest
DB Press            2x15 2x12-15 2x10-15
DB Incline         2x15 2x12-15 2x10-15
Low cable fly         4x10
Hi cable fly          4x10
Peck deck         4x10   
Glutes
            
Thursday Shoulders / Biceps / Triceps
Over head BB press       4x10
2way DB raise         3x10
Rev peck deck         3x10
Upright row         3x10
Face pulls         3x15      
*Straight bar curls         3x10
*Triceps pushdowns       3x10
*Alt. DB curls         3x10
*Rev. tri ext         3x10
Glutes
   

Will also be cutting weight over the next few months. Using recipes from http://www.musclecheffoods.org and their cook book. Sept 28th at my last powerlifting meet I weighed in at 299lbs currently at 287lbs. I'm in no real rush just looking for slow and steady. Not going to put alot of importance in the scale readings, will put more importance in fit of clothes and the mirror. A better description of what is being done is changing body composition over the next couple of months.
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nasht5
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« Reply #1 on: October 29, 2013, 07:12:20 PM »

rotator therapy
3x15x2.5

Abs

Squats walked out
2x10x135
2x10x225
2x10x315

body motion close stance squat machine
30x120 20x140 15x160 10x200 10x240

leg ext & leg curl
3x12each
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nasht5
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« Reply #2 on: October 30, 2013, 06:42:50 PM »

rotator therapy 3x20x2.5

ABS

Flat DB press
3x15x50
2x15x70
2x15x90

DB incline (Previous shoulder injury prevents me from going heavy on incline)
5x15x60
1x15x70

Low cable flys
4x10

High cable flys
4x10

some training video's of shannon

https://www.youtube.com/watch?v=7HS7RccDFl8

https://www.youtube.com/watch?v=dqCrAKN0pOo

https://www.youtube.com/watch?v=etLB_JDMGNs
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nasht5
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« Reply #3 on: October 31, 2013, 05:00:26 PM »

rotator therapy
3x20x2.5

Overhead BB press
2x10xbar
10x75
10x95
10x115
10x135

DB front & side raise
3x10x20

Rev peck deck
3x10x110

Straight bar upright rows
10x50
2x10x60

Rope face pulls
3x12x90

Machine curls
6x10-15

Triceps cable kickbacks
3x10-15

Triceps pushdowns
3x15-20
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nasht5
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« Reply #4 on: November 04, 2013, 08:09:53 PM »

rotator therapy
3x20x2.5

DB press
3x15x50
2x15x70
15x90
Nash / Shannon
15x110 / 11x110
15x110 / 9x110

https://www.youtube.com/watch?v=FtQmHeJLXa8

BB incline
10x135
2x10x185

Cable low flys
3x10

Overhead BB press
3x10x95

2way DB raise front/side
3x10x20

Reverse peck deck for rear delts
3x10

Triceps pushdowns
6x10-20

glutes
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nasht5
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« Reply #5 on: November 05, 2013, 07:07:52 PM »

rotator therapy
3x20x2.5

SQUATS
2x10x145
2x10x235
2x10x325
I will start going heavier on the squat for sets of 10. Been dipping skoal all weekend and was dehydrated today.

Body motion close stance squat machine
30x200
20x220
15x240
10x300
10x400
I will also start going heavier on this machine as well. Starting to get used to the range of motion on it.

leg ext & leg curl
3x12 each

Machine biceps curl
3x12-15
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« Reply #6 on: November 08, 2013, 08:31:47 PM »

Shannon

wide chins
50
underhand chins
50
neutral chins
50

leg ext & leg curl
3x12 each

NASH

wide LPD
4x15
Neutral grip LPD
4x15
Seated cable row
4x15
Stiff Leg deadlifts
4x10x135
Leg ext & leg curl
3x12 each way
standing calf raise
3x20
seated calf raise
3x20
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nasht5
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« Reply #7 on: November 09, 2013, 08:39:09 PM »

rotator therapy
3x20x2.5

Overhead BB press
2x10xbar
2x10x95
25x95

DB raise front/side
3x10x20 each way

rev peck deck
3x10x110

Face pulls
3x15

Machine curls
6x10-15

Triceps pushdowns
6x15-20
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« Reply #8 on: November 13, 2013, 06:04:42 PM »

Did not train yesterday. i felt like death warmed over. came home from work - ate supper - went to bed about 730, slept 12hrs. today was somewhat of a better day and we did train tonight.

rotator therapy
3x20x2.5

neutral grip chinups
75

Flat DB press
2x15x50
2x15x70

BB incline
3x10x135

Cable flys
3x10x20 30 35

2way DB laterail raise
3x12x15 front & back

reverse peck deck
3x10x120

machine biceps curl
4x12

Triceps pushdowns
4x15

Glutes
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« Reply #9 on: November 13, 2013, 06:21:28 PM »

Nice thread!

What does your rotator therapy consist of?
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nasht5
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« Reply #10 on: November 13, 2013, 06:25:10 PM »

I'll shoot a video of Shannon doing them and post it tomorrow. simpler that way.
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« Reply #11 on: November 13, 2013, 06:30:29 PM »

Thanks!

The only shoulder issue I've had is what I believe to be a trigger point in/near the lateral delt head. I had one about a year ago that went away after a few months. Now the other shoulder has the same thing, but for longer and more severe.
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« Reply #12 on: November 13, 2013, 06:38:24 PM »

I've had 3 shoulder surgeries. Left shoulder in 06, small rotator tendon tear w/bone spur. same thing in right shoulder in early 08 and another right shoulder major injury rotator tear at the end of 08. tendon 2/3 detached from bone, muscle completely detached from tendon. basically my right shoulder got blew up, had it rebuilt. I've done alot of rehab for it.
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« Reply #13 on: November 14, 2013, 06:25:46 AM »

 Shocked
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nasht5
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« Reply #14 on: November 18, 2013, 05:54:32 PM »

I took video of Shannon doing rotator therapy but when we got home she didn't like the vid so we'll reshoot it later this week.


rotator therapy
3x20x2.5

INCLINE BB PRESS
10x95
10x135
10x185
10x225
12x225

Flat DB press
4x20x70

2way DB raise front/side
3x12x15

Rev peck deck
10x170
10x230
10x190

Upright row straight bar
3x10x50

Face pulls
3x15x90

Triceps pushdowns
4x15x90
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nasht5
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« Reply #15 on: November 19, 2013, 06:18:26 PM »

rotator therapy
3x20x2.5

SQUATS
2x10x135
10x235
10x325
2x10x415

Body motion squat machine close stance
30x120 20x160 15x200 10x220 10x220

Leg ext
3x12x110

Leg curl
3x12x95

www.musclecheffoods.org my bwt is 284
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« Reply #16 on: November 22, 2013, 11:13:52 AM »

Here is Shannon doing a demo video of the rotator therapy we do before every workout. normally we do 3sets of 20reps for each movement.

http://youtu.be/evaNu7Up9uA

rotator therapy
3x20x2.5

Shannon Nash

wide chin ups
50
Underhand chin ups
50
Neutral chin ups
50

NASH

Good mornings w/cambared bar
2x10xbar
2x10x135
4x10x225

Wide lat pulldowns
6x15
Seated cable row
6x15

Shannon & Nash

Body motion squat machine
5x10
Leg ext
3x12

2way DB raise front/side
3x12x15
Reverse peck deck
3x12

Machine curls
6x10-12

Triceps pushdowns
5x12
Overhead rope ext.
5x12-20

Glutes

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« Reply #17 on: November 28, 2013, 07:32:35 AM »

Last night

rotator therapy
3x20x2.5

Shannon

Neutral chin ups
152

Nash

wide lat pulldowns
6x15

seated cable row
6x15

Shannon & Nash

Flat DB press
2x15x50
4x15x70

2way DB raise front/side
3x12x15

Triceps pushdowns
5x15-20

Seated preacher machine curls
5x12

Alt. DB curl
2x10x20

Straight bar curls
2x12x50
2x10x60

Overhead rope ext.
4x15-20

Glutes
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« Reply #18 on: November 28, 2013, 07:41:13 AM »

Okay, thanks for posting the video. I was expecting to see some form of "Cuban press." I was curious if you did other similar movements consisting of some type of external rotation. So, 3 sets of 20 reps for each movement?

May I ask what your glut work consist of...and no, this is not a ploy to get either of you to post a demo video; a simple text description will do! Grin
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« Reply #19 on: November 28, 2013, 08:28:28 AM »

Shannon has over 600 views for that rotator therapy video, we might just shoot a vid to make the subscribers happy.

shannon does the typical exercise ball glute work. She also does bridges & hip thurst with a 45lbs plate in her lap. Then she will hook the strap to her ankle and do the many variations of kickbacks and cable raises for her glutes. The whole glute routine takes about 30min at the end of every workout.

she does not do lunges. shannon has a bad lower back / tail bone and lunges seriously aggravates her condition.
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« Reply #20 on: November 28, 2013, 08:33:06 AM »

Shannon has over 600 views for that video, we might just shoot a vid to make the subscribers happy.

shannon does the typical exercise ball glute work. She also does bridges & hip thurst with a 45lbs plate in her lap. Then she will hook the strap to her ankle and do the many variations of kickbacks and cable raises for her glutes. The whole glute routine takes about 30min at the end of every workout.

she does not do lunges. shannon has a bad lower back / tail bone and lunges seriously aggravates her condition.


That's pretty extensive.
Thanks!
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nasht5
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« Reply #21 on: November 28, 2013, 11:58:50 AM »

Rotator therapy
3x20x2.5

Leg ext.
3x12

Leg curl
3x12

Free motion squat machine close stance
30x120 20x160 15x200 10x240 10x300

Leg ext.
3x12

Leg curl
3x12

this is not all the glute work we do but it is a good example.

Shannon does excercise ball glute work
https://www.youtube.com/watch?v=9IxLtvRUtv4

shannon does hip thrust plate work
https://www.youtube.com/watch?v=TkI2QDBQr2c

Shannon does cable glute work
https://www.youtube.com/watch?v=a9ZIpcz-4YQ

Shannon does more cable glute work
https://www.youtube.com/watch?v=uSHUwVKzdIo
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« Reply #22 on: December 02, 2013, 06:01:03 PM »

rotator therapy
3x20x2.5

Flat DB press
2x15x55

BENCH (first time in months)
10x95
10x135
10x185
10x215
10x235
10x255
10x275
2x10x305

DB incline
2x15x50
2x15x60

Low cable flys
3x10

High cable flys
3x10

cuban press
3x10x25 straight bar

2way DB raise (front/side)
3x10x15

Triceps pushdowns
4x10-15-20
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« Reply #23 on: December 03, 2013, 06:38:52 PM »

SQUAT
10x145
10x235
10x325
10x415

Free motion squat machine
30x160
20x180
15x220
10x300

unable to physically finish the training session. to much caffeine on an empty stomach while dehydrated.
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nasht5
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« Reply #24 on: December 07, 2013, 04:58:16 PM »

FRIDAY afternoon

rototator therapy
3x10x2.5

NASH:
Wide cable LPD
6x20
Seated cable row
6x20
Hammer machine isolation rows
3x15
Hammer machine isolation overhead pulldowns
3x15

SHANNON:
wide grip chin ups
50
Underhand chin ups
50
Neutral grip chin ups
50

glutes

SATURDAY afternoon

rotator therapy
3x20x2.5

Hammer machine overhead press
NASH / SHANNON
3x15 / 3x10

2way DB raise (front/side)
NASH / SHANNON
3x15x15 / 3x10x20

Cuban press
3x10x20

Straight bar curls
3x10
Machine curls
4x10-20

Triceps cable pushdowns
6x10-20

Leg ext.
4x10-15

glutes
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