Author Topic: NASHamania runnin' wild (Read 7351 times)

nasht5 · « **on:** December 11, 2006, 07:29:55 PM »

Listen up all you Lil' NASHamaniacs. We've been runnin' wild for over a year now dudes. Injuries and surgeries, returns and comebacks. We've been saying our prayers, taking our vitamins and hangin' n bangin' with blood, sweat and tears all over the gym. It's time to get some R&R. So, December will be all about R&R. Any gym time will only be about maintenance, don't let the rust catch up. Jan, Feb & March we'll crank it back up a few notches. Start to build a stronger foundation. Stronger core, more explosive speed. Then we'll catch the FEVER of FREAKNESS, return to the EYE OF THE TIGER training DUDES and RUN WILD ALL OVER ALL WHO STAND IN OUR WAY. Let the records hit the floor.

nasht5 · « **Reply #1 on:** December 11, 2006, 07:30:50 PM »

Jump rope: 40min - 30 before training / 10min after training

Deadlift
3x5x225
3x3x315
2x3x405
2x3x495

superset machine row / lat pulldown (set x reps x weight)
12x20-8x varying weight each

barbell curl / dumbbell curl / machine curl
4x10x45 / 4x20x15-25 / 5x10x60

davie · « **Reply #2 on:** December 12, 2006, 03:20:22 AM »

Quote from: nasht5 on December 11, 2006, 07:30:50 PM

Jump rope: 40min - 30 before training / 10min after training

Deadlift
3x5x225
3x3x315
2x3x405
2x3x495

superset machine row / lat pulldown (set x reps x weight)
12x20-8x varying weight each

barbell curl / dumbbell curl / machine curl
4x10x45 / 4x20x15-25 / 5x10x60

You ever thought about enteing a comp and taking this seriously, ud do ok lol. Great work bro and awesome vid, keep it up, happy lifting.

davie

nasht5 · « **Reply #3 on:** December 12, 2006, 05:19:42 PM »

Jump rope: 15min

exercise bike: 15min

rotator therapy: a lot

BENCH
3x20xbar
3x20x135
3x10x185
2x10x205
2x10x225
2x10x275
Close grip
3x20x135

Machine overhead press
6x15x80-60

cable pushdowns
6x15-10x70-95lbs

nasht5 · « **Reply #4 on:** December 14, 2006, 07:07:12 PM »

Exercise bike: 15min
jump rope: 10min

Cardio Squats
8x10x225
90-120 seconds between sets

standing calf's
10x10x150-300

Triceps pushdowns
10x10-6x70-105

Machine Row
3x10x120

nasht5 · « **Reply #5 on:** December 18, 2006, 06:04:21 PM »

Jump rope: 20min

rotator therapy: a lot

superset
machine row / lat pulldown
10 sets each of 15-6 reps with varying weight. Made this work into some good cardio with the first 6 sets of each then up'd the weight and droped the reps to work on strength. Excellent session.

standing calfs
10x10x300

dumbbell curls & machine curls

jump rope: 10min

nasht5 · « **Reply #6 on:** December 19, 2006, 04:57:52 PM »

Rotator therapy: a lot

Did ALL sets with 60-120 seconds between sets
BENCH
3x20xbar
3x10x135
2x10x185
3x5x225
2x5x275
3x5x315

Did ALL sets with 60-120 seconds between sets
close grip bench
3x6x185

Did ALL sets with 60-120 seconds between sets
overhead machine press
5x10x100

Did ALL sets with 60-120 seconds between sets
tricep pushdowns
8x10x90

nasht5 · « **Reply #7 on:** January 02, 2007, 04:48:06 PM »

Rotator therapy: a lot

jump rope: 20min
exercise bike: 20min
treadmill: 20min

superset
lat pulldown / machine row
10 sets each of 20 reps with varying weight

superset
lat pulldown / machine row
6 sets each of 8 reps with heavy weight

dumbbell curls
a good bit

Standing calf raise
6x10-20x255 slow reps and fast reps

nasht5 · « **Reply #8 on:** January 03, 2007, 05:17:54 PM »

Rotator therapy: a lot

Bench
3x30xbar
4x20x135
4x10x185
6x10x225
3x10x135

Machine overhead press
5x10x80-100

Triceps pushdowns
10x8-20x105-90-70

Standing calf raise
4x10x240

crunches (yup, I did abs)
a couple of sets, didn't count reps (tried not to fart)

nasht5 · « **Reply #9 on:** January 05, 2007, 05:02:28 PM »

Todays workout was great. I got a great pump, then I pushed it harder and farther with volume. It...was...almost....org asmic .

Rotator therapy: a whole hell of a lot, BANG DDP

BENCH
3x30x bar
3x10x135

Circuit (bench/mach.row/lat pulldown)
Bench - Mach.row - bench - lat. pulldown - bench - mach.row..(see the pattern)
Did this until I was past the PUMP and the muscles felt spent.
Did bench with 185 / Mach.row with 150 / lat.pulldown with 135
Must have done about 12 sets of each

10lbs Dumbbell shoulder work
Front / side / bent over
10x10x10 each position

Over head dumbbell press
10x10x25

Super set
Dumbbell curls / Triceps pushdowns
8x10x25lbs dumbbell for curls
8x10x70lbs Triceps pushdowns

nasht5 · « **Reply #10 on:** January 08, 2007, 04:01:33 PM »

Rotator Therapy: a lot, feels really good to do therapy.

60seconds rest between every set on everything for the whole training session. This got the heart going and the sweat pouring, oh yeah, good day.

Clean & press
10x10x55
Felt every muscle in my back get used doing these. This served as a type of cardio as well.

Lat. Pulldowns front
6x10x125
5x6x155

Lat. pulldowns behind neck
6x10x125
5x6x155

Standing overhead military press with barbell
5x10x55

Standing calf raise
5x20x240

DEADLIFTS Conventional stance, alt. grip, no belt
5x3x225
5x3x315

nasht5 · « **Reply #11 on:** January 10, 2007, 04:37:56 PM »

Rotator therapy: a lot

Machine close grip "slight" decline press
10x10x120-180

GIANT set
Close grip ez curls
tricep pushdowns
standing calfs
wide grip ez curls
tricep kickback
standing calfs
close grip ez curls
etc
etc
a bunch of sets and reps with moderate weight; more of a cardio session.

davie · « **Reply #12 on:** January 11, 2007, 03:55:06 AM »

Quote from: nasht5 on January 10, 2007, 04:37:56 PM

Rotator therapy: a lot

Machine close grip "slight" decline press
10x10x120-180

GIANT set
Close grip ez curls
tricep pushdowns
standing calfs
wide grip ez curls
tricep kickback
standing calfs
close grip ez curls
etc
etc
a bunch of sets and reps with moderate weight; more of a cardio session.

That is a giant set bro lol.

Are u not training for a meet at the moment??

davie

nasht5 · « **Reply #13 on:** January 11, 2007, 04:34:25 AM »

I am not training for a meet at the moment. Trying to work on some weak points, lose some body fat, let the body heal from the "heavy" lifting. The plan is to prepare for some MEETS at the end of the year, around Oct & Nov.
I have not looked up past posts, how is your training going?

davie · « **Reply #14 on:** January 11, 2007, 04:49:38 AM »

Quote from: nasht5 on January 11, 2007, 04:34:25 AM

I am not training for a meet at the moment. Trying to work on some weak points, lose some body fat, let the body heal from the "heavy" lifting. The plan is to prepare for some MEETS at the end of the year, around Oct & Nov.
I have not looked up past posts, how is your training going?

Ah i c, well hope that goes well.

Good thanks bro, more of a HIgh intensity workouts at the moment, and enjoying them! Seem to be making steady and good progress (touch wood).
Always trying to make each workout a little more intense than the last!!

So are u basing ur workouts more around the smaller muscles, and using giant sets etc??

davie

nasht5 · « **Reply #15 on:** January 12, 2007, 04:48:11 PM »

Rotator therapy: a lot

BENCH
3x20xbar
3x10x135
2x5x185
2x5x225
1x3x275
1x315
ADD SHIRT
1x365
1x425
1x465

Heaviest bench day I've done since the HOLIDAY CLASSIC in TN on Dec 2ND. The KK DD shirt ran great all day at TOTAL ATHLETIC HEALTH & FITNESS in Easley, SC. The Inzer wrist wraps performed as expected and my TKO Velcro belt did not pop off while benching on the Forza bench. My pit crew done a good job all night tweaking the KK DD into place and the crew chief game up with a good game plan to get er' done. Is it NASCAR season yet?

nasht5 · « **Reply #16 on:** January 12, 2007, 04:56:45 PM »

Quote from: davie on January 11, 2007, 04:49:38 AM

So are u basing ur workouts more around the smaller muscles, and using giant sets etc??

davie

At this stage yes. Through March will be high reps & sets with moderate to heavy weight. Trying build up the support muscles and to work on stamina/endurance, increase heart rate while training trying to burn more calories and loss body fat. I'm happy at this weight, just want to change the composition. After March, I'll decide when & where the next PL EVENT I do and design the plan to get me there.

nasht5 · « **Reply #17 on:** January 18, 2007, 05:31:31 PM »

Past week training has been positive. been doin' a lot of clean & press movements. high reps moderate weight. a lot of rotator therapy work and heavier shoulder work. a lot of back work. Ya can't squat a grand if ya can't hold it on your back.

nasht5 · « **Reply #18 on:** January 19, 2007, 11:55:37 AM »

RETURN OF THE SQUAT

Rotator therapy: moderate amount

recumbent bike: B-O-R-I-N-G !

SQUAT!!! set x rep x weight
8X5X225 - first 3 sets were heavy as hell; next 3 loosened me up; last 2 felt good
5x5x315 - first 2 sets were heavy as hell; next 2 loosened me up; last 1 felt good. Thought about going up to 405 but decided to do that maybe next time.

Superset
Standing calf raise / Leg extension
10x10x255 / 10x10x120

Light bench
5x10x135

nasht5 · « **Reply #19 on:** January 22, 2007, 05:52:00 PM »

:twisted: DEADLIFT NIGHT :twisted:

DEADLIFT set x rep x weight
3x5x225
3x3x315
3x3x405
10x2x505
EVERY set felt HEAVY!

Superset Mach.row & latpulldown
8x8 x each (weight varied)

nasht5 · « **Reply #20 on:** January 23, 2007, 05:55:00 PM »

Rotator therapy: a lot

BENCH
3x10x bar
3x10x 135
3x10x 185
3x5x 225
3x5x 275
5x3x 315

Ran out of time, my daughter's Birthday is today so I had to get home. Like the HULKSTER says, "easy dudes, she's only 16".

nasht5 · « **Reply #21 on:** January 25, 2007, 05:46:03 PM »

Rotator Therapy: A lot

SQUAT
No belt or wraps

3X5X225
3X5X315
5X3X405

body weight down to 266lbs I've gotten a lot of compliments that I'm not "as" fat.

nasht5 · « **Reply #22 on:** January 28, 2007, 11:07:03 AM »

Rotator Therapy: real good PT day, I up'd the reps to 40 for each exercise.

Clean and press: 10x10x bar 3x10x65

DEADS
3x5x225
3x3x315
3x3x405
2x2x495
1x595
2x3x405

superset mach.row & lat pulldown
10x6x each started off with light weight on the first go round, up'd the weight so 6 would be difficult. As the superset went on I started doing drop sets so I could do the 6 reps. Felt very good about it.

weight is 265

nasht5 · « **Reply #23 on:** January 31, 2007, 01:22:22 PM »

Rotator therapy: moderate amount

SUPER GIANT SET reps x weight
Barbbell shrugs /10x135/10x225/10x225/8x225/20x185/20x135/20x135
Triceps pushdowns /20x95/20x80/15x90/10x80/12x80/15x75/12x75
Standing calf raise /20x245/20x245/10x245/10x245/20x245/10x245/10x245
Dumbbell curls /10x15/10x25/10x25/10x25/10x25/10x25/10x25

Abs
Crunch & twists

body weight 264 for last two days.

Typical day of eating for me:

Breakfast:
1 1/2 cup of low fat milk with 1 cup water in a blender
2 scoops BEVERLY INT. Ultra Size Protein powder
1/2 cup of fronzen strawberrys

2nd Breakfast:
1 can of Tuna
20oz water to drink

lunch:
2 cans of Tuna
20oz water to drink

2nd lunch:
Rotisseri chicken breast & leg
macoroni & cheese
Green beans
20oz water ( sometimes a PEPSI)

Pre workout meal:
Peanut butter sandwhich
Beverly Int. Ultra Size protein shake made with only water.

Post workout meal:
whatever the wife cooked for diner.

Late night snake:
3-5 boiled eggs

davie · « **Reply #24 on:** January 31, 2007, 02:24:24 PM »

Whats the protein/carbs/fat in ur daily diet??

davie