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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: nasht5 on May 02, 2013, 05:43:29 PM
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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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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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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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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
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
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NASH & SHANNON
rotator therapy
3x20x2.5
overhead BB press
3x10xbar
3x10x95
2x10x115
5x5-10x135
2 way DB raise (front & side)
5x10x20 each way
reverse peck deck
5x10
overhead rope ext
5x10
triceps pushdowns
5x10
straight bar curls
5x10
shannon did glutes
Nash did calves
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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SQUAT
3x10xbar
2x10x135
2x10x225
5x315
15x315 added belt here
10x405 added knee wraps here
thomas did 10x315, I thought we were doing 5's, I took that as a challenge and did 15x315... major head ache and felt like vomiting. then thomas did 10x405.... so I did 10x405 and that was it for me. had to pour cold water over my head in the restroom for 20min and sit near a trash can. I ain't geared for this high rep stuff. I'm a bulldozer, high reps to me is 5 and for now on i ain't going no higher than that from 315 up. A man needs to know his limits and I know mine.... now.
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what I also learned from that squat session is i tore my meniscus a little more and strained my hamstring. went to the doc and found out i have a DVT blood clot from my groin to my ankle... oh well, here is some training updates:
friday -
Shannon
wide chinups 20
underhand pullups 60
neutral pull ups 20
one arm DB rows 3x10 each arm
glutes
Saturday
Shannons bench
3x10xbar
2x10x95
2x10x135
2x10x165
2x10x185
2x10x210
2x10x225
10x245
5x245
2x10x245
glute work
TUESDAY - shannon
squat
3x10xbar
2x10x135
2x10x185
2x10x225
narrow stance squat machine
4x10x100
leg ext/curs
4x15
dirty girls3x10
glutes
wednesday - we both trained this day
rotator therapy 3x15x2.5
DB press
nash / shannon
3x15x50
2x15x70 / 2x10x70
2x12x90 / 2x10x90
2x10x110 / 2x8x110
BB incline
10x95
3x10x135
glutes
Thursday - we both took off manly due to my leg killing me. also, it was a back day and shannons strength is her back so taking a day off from it won't hurt her any. we both plan to BB bench heavy monday, single's, doubles and triples.
i plan on being able to squat at the begining of August and still plan to compete in sept.
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ROTATOR THERAPY
3X20X2.5
BENCH
3x20xbar
2x10x95
2x10x135
2x10x165
NASH / SHANNON
2x10x185 / 2x6x185
5x215 / 3x215
3x235 / 2x235
2x275 / 2x2x265
2x315 / 2x280
2x365 / 2x1x305
2x405
1x425
NASH
WIDE LPD
4X15X125
SEATED CABLE ROW
3X15X150
SHANNON
WIDE CHIN UPS
30
UNDERHAND PULL UPS
30
BOTH OF US
FRONT & SIDE DB RAISE
3X12X15
REV PECK DECK
3X15X80
TRICEPS ROPE PUSHDOWNS
3X25 / 3X12
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ROTATOR THERAPY
3X15X2.5
BENCH
NASH / SHANNON
2X20XBAR
2X20X95 / 2X10X95
2x10x135
2x10x185 / 2x10x165
2x10x225 / 2x10x185
2x10x275 / 2x8x205
2x10x315 / 2x5x225
5x345 / 5x245
5x365 / 5x275
3x385 because I couldn' do 4&5 lol / 5x305
we both felt real strong today
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shannon
chin ups
40
underhand pull ups
40
neutral grip pull ups
40
one arm DB ROW
3x8 each
seated cable row
3x12
straight bar curls
4x10
glutes
NASH
Deadlifts
2x10x135
2x10x225
2x10x315
2x10x405
2x5x405
Good Mornings
2x10x135
2x10x185
4x10x225
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Shannon@173lbs
BENCH
2x10xbar
2x10x95
2x10x165
6x185
5x205
3x235
2x265
1x295
1x315
1x335
0x355
NASH
2x10xbar
2x10x95
2x10x135
10x185
5x225
3x275
3x315
2x365
1x405
1x425
"0" or "1" x455 Depends on how you look at it..... I set up to high on the bench and the bar was hitting the uprights as i pressed the weights... my spotter took the bar from me. I wasn't using the uprights the bar just hit it twice going up! may not have counted in a meet (woulda been up to the judges) BUT THIS WAS A GYM TRAINING LIFT! GIMINI CRICKET LET ME LOCK IT OUT!!!
2way DB raise front/side
3x10x20
Rev peck deck
3x10
Heavy triceps pushdowns
3x10
Heavy overhead rope ext
3x10
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NASH / THOMAS/ JARED
SQUAT
3x10xbar
2x10x145
2x10x235
NASH / THOMAS / JARED
3x325 /5x325 /5x325
3x415 / 5x415 /5x415
3x505 / 3x505 /3x415
2x2x595 / 2x3x595 / 3x415
Thomas & Jared did:
Leg ext & leg curl
3x12 each way
Dirty girls
3x10 each way
first time I've squatted in a few weeks, the knee felt fine and still feels fine now that I'm home and have cooled off. I do expect it to be a little sore tomorrow but fine none the less. Now, we just need to find a home for the monolift so we can really squat heavy over these last few weeks before the MEET Sept 28th.
2nd set of 2x595
It's good to see how well the weight moved. I've gotta get my CNS used to moving bigger weight so it won't feel so heavy.
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Shannon spent Friday with her daughter and did not train.
NASH
Pulls
3x10x135
2x10x225
2x10x315
5x405
3x455
......... Everything above was FAST and EASY
..........Everything below was s-l-o-w and hard
3x495
3x425
0x455 I pulled 635 last month... sigh... not my day, it just went away.
SATURDAY
NASH & SHANNON
DB flat press
3x15x50
3x15x70
NASH
Neutral grip lat pulldown
4x15x120
NASH & SHANNON
Triceps pushdowns
3x20
SHANNON
Neutral grip chinups
60
-
DB flat press
Nash / Shannon
3x15x50 / 3x15x50
2x15x70 / 2x10x70
2x15x90 / 2x10x90
15x110 / 10x110
10x120 / 9x120
I gotta check but I think shannon's 9reps with the 120lbs DB is a PR.
shannon DB press 9x120
Nash DB press 10x120
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shannon
wide grip chin ups
80
underhand pull ups
40
pronated seated cable row
3x15
NASH
Wide LPD
8x15-10
pronated seated cable row
6x15-10
Nash & Shannon
low cable rows
3x10
face pulls
3x20
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Shannon, Nash & Thomas
rotator therapy
3x10x2.5
BENCH
3x10xbar
2x10x95
2x10x135
2x8x165
NASH & THOMAS / SHANNON
2x5x185 / 2x3x185
2x3x225 / 2x3x205
3x275 / 2x230
2x315 / 1x245
1x365 / 2x1x265
1x405 / 1x285
1x425 PR Thomas / 1x305
NASH / THOMAS / SHANNON
1x445 / 0x445 / 1x330
NASH & THOMAS / SHANNON
3x275 / 1x350
3x315 / 3x225
3x365 / 3x245
3x385 / 3x265
1x405 / 3x280
425 was a 20lbs PR for Thomas!
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I had to place my monolift in a crossfit gym (long story). The gym is hot as hell and completely drains my strength. training there is like jumping into a pool fully clothed then trying to workout soaked to the bone. my knee wraps were soaked halfway thru the training session. next week I'm gonna use my 2.5m wraps for the first half of the squat session then get my dry pair of 3m wraps for the last few heavy sets just so i can squat with dry wraps... sigh.
SQUAT
3x10xbar - already soaked in sweat before we added any weight
2x5x155
2x5x245
2x3x355 added belt & wraps
2x465
2x555
1x665
completely frustrated. next wk will do singles, start hydrating more 2days out and day of with pedialyte & will try a caffen tablet at 400+ to try and have more energy plus.
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Deadlift
3x10x135
2x10x225
2x5x315
2x5x405
2x5x495
2x545
Good mornings
2x10x135
2x10x185
2x10x225
my squat sucks, my bench sucks and my deadlift sucks... time to retire.
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Squatted tuesday worked up to a single with 665 again. left knee was sore/tight on the inside maybe ACL. just thomas and shannon there to help me so that means not enough spotters in my mind so I stopped there.
thomas went up to 715. barley cleared the hooks unracking it, lost his balance unracking, to far back on his heels, I caught him as he fell back. we couldn't rerack the weight because his spine compressed under the weight. we squatted down until the bar sat on the safety straps then I pulled the bar back so he could get out from under the bar. The front of the monolift came off the floor, if I pulled the weight any further the mono would have flipped over on MY HEAD.
we said that was that with that for tonight.
back to the drawing board for me. Either this meet is going to be truely awesome for me or flat out suck. The last time my training was this bad for a meet I did great the day of. we will see.
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Nash & Shannon
rotator therapy
3x20x2.5
Flat DB press
3x15x50
2x12x70
BB incline
10x135
10x185
5x225
5x255
Close grip bench press
Nash / Shannon
2x3x225 / 2x3x185
2x3x275 / 2x3x225
2x3x315 / 3x275 1x315 she touched to high on 2nd rep called for the rack
2way DB raise (front / side)
3x8x20 front & side
Rev peck deck
3x10
Triceps pushdowns
5x20-10 each set we moved the pen a plate
glute work
-
rotator therapy
3x20x2.5
SHANNON
wide chin ups - she did a couple of sets with a 25lbs weight
67
close grip pull ups
40
neutral grip pull ups
20
seated cable row
4x10
standing straight bar curl
4x20x40-50
glutes
NASH
I do my chinups/pull ups on an assisted machine... don't laugh :/
wide grip pull ups
70
neutral grip pullups
50
seated cable row
6x15x130
preacher curls
6x15x30-40
standing straight bar curls
4x15x40
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Shannon BENCH
3x10xbar
2x10x95
2x10x135
10x165
10x185
10x215
3x240
3x275
2x275
2x300
2x320
2x340
1x350 I only wanted her to do 1
BENCH Nash / Thomas
3x10xbar
2x10x95
2x10x135
10x185
5x185
5x225
3x275
3x315
3x365
Nash / Thomas
3x405 / 3x385
3x405 / 3x385
5x405 /4x385
3x405 / 3x385
3x405 / 2.5x385 2 full reps then 1 negative
SHANNON, NASH & THOMAS
Front & side DB raise
3x8x25 each way
Rev peck deck
3x10
Triceps pushdown
3x12
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NASH squat
worked up to 2x665
cut 765 high; but atleast this week i had enough gas in the tank to try it. the hot humid gym wasn't as bad today. bad but no bad.
Thomas squatted 2x705
Harmon squatted 4x705
I don't know what jared & Ryan & Ainsley did. Shannon trained at coops.
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shannon nash raw bench 2x320
shannon nash raw bench 2x340
shannon nash raw bench 1x350
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squatted on tuesday, worked up to 555 for a double stopped there. chiro was closed on monday and i was dehydrated plus needed a deload wk from squats.
Wednesday benched; shannon hit 350 again. I almost landed 460 on my face.
thursday
shannon did chinups. 70 wide grip 50 underhand, 2x15x110 seated cable row.
Nash did cambered bar good mornings
3x10x135
3x10x225
5x315
2x10x315
2x5x405
seated cable row
2x15x110
shannon then did glutes
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Shannon freaked out the night I showed her the bruise had an absolute tizzy tantrum. Pretty much told me she would in no way support me lifting in any way at the meet, told me she didn't want me to go, I needed to call it off. that was all back on the 16th.
long story short; today she told me to "win". I said, "what the hell are we waiting for?!" so we went to the gym. I benched up to 405 and the triceps/upper lat felt fine. then pulled up to 405, everything felt good. so I'm fullpower for the meet this saturday.
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shannon did not compete. she is a Bodybuilder now.
Nash
squat
700 good
825 good
925 unracked it and said not today
bench
400 good
450 good
475 missed at lockout
deadlift
500 good
600 good
passed on third did not see a need to risk further injury on lat.
total 1875 not to bad for everything I had to deal with during this training cycle.
1st attempt 700
2nd attempt 825