Author Topic: FEARLESS 2009 - NASHAMANIA - RISE OF THE FALLEN... (Read 49196 times)

nasht5 · « **Reply #25 on:** February 12, 2008, 06:55:50 PM »

Rotator therapy: good bit

wide grip LPD
10X10

CHINUP UNDERHAND LPD
10X10

V HANDLE LPD
10X10

Did them like a giant super set all though I did take some time between sets (was training others). did go up 20lbs on all sets this week.

Straight arm pulldowns
8x10

I read about the different angles Wade Johnson hits on face pulls, I'll work those in next week.

Every thing was lite, just trying to get back in the swing of things.

nasht5 · « **Reply #26 on:** February 14, 2008, 04:36:01 PM »

Rotator therapy: good bit

bench ( I go by sets x reps x weight)
3x20xbar
4x20x135 WOW - this felt Grrrrreat!
3x5x185
5x5x225 paused every rep on all sets

Not all lat pulldown cable machines are the same when it comes to how much weight is heavy. The weight i'm doing right now is not alot and it ain't heavy. What is allowing me to though is to use correct form and focus on the target muscle doing the work.

Wide grip LPD
2X10x120
V handle LPD
2X10x120
Wide grip LPD
2x10x120
V handle LPD
2X10x120

Incline w/barbell
5x10x135

Machine shrugs
4x10x lite weight 200lbs

3 way shoulder raises (front, side, rear)
3x10x15lbs each way with lite weight

Alt. dumbbell curls
4x10
_________________
Strength is a matter of the made-up mind.

nasht5 · « **Reply #27 on:** February 18, 2008, 06:04:22 PM »

Did DEADLIFTS this past sunday, started using the hook grip. Worked up to to 1x5x405.

MONDAY NIGHT

I just went where the lift took me.

BENCH * I wore my Karen's black 50/50 shirt tonight
3x20xbar
3x10x135
2x5x185
2x5x225
2x3x275
1x315 post surgery PR
1x335 post surgery PR
1x365 post surgery PR
1x405 post surgery PR

Didn't want to push it, decided to stop here.

Stubborn · « **Reply #28 on:** February 18, 2008, 06:34:36 PM »

Comin back STRONG!

What kind of shirt is that? A light shirt for practice or what?

thewickedtruth · « **Reply #29 on:** February 18, 2008, 06:39:28 PM »

HOLY HELL COMING UP FAST!

nasht5 · « **Reply #30 on:** February 18, 2008, 06:43:32 PM »

Quote from: Lift4Size on February 18, 2008, 06:34:36 PM

Comin back STRONG!

What kind of shirt is that? A light shirt for practice or what?

HAHA, It's just a regular 50% cotton, 50% polyester pre shrunk T-shirt with Karen Kline's logo on it. She makes denim bench shirts.

Stubborn · « **Reply #31 on:** February 18, 2008, 07:23:25 PM »

Quote from: nasht5 on February 18, 2008, 06:43:32 PM

HAHA, It's just a regular 50% cotton, 50% polyester pre shrunk T-shirt with Karen Kline's logo on it. She makes denim bench shirts.

Hahaha! Why even mention?

nasht5 · « **Reply #32 on:** February 19, 2008, 05:55:38 PM »

I mention it just to see who's paying attention, and for some of us it's an inside joke. Now your an insider.

Rotator Therapy: good bit

SUPERSET - did 2 of one then 2 of the other back and forth 'till all done.

Wide LPD 10X10X120-150
V handle LPD 10X10X120-150
_________________
Strength is a matter of the made-up mind.

Vet · « **Reply #33 on:** February 19, 2008, 08:20:38 PM »

LOL@ Karen's black 50/50.

So you think the cotton gives you stopping power and the pop comes from the polyester?

Stubborn · « **Reply #34 on:** February 20, 2008, 10:55:02 AM »

Quote from: Vet on February 19, 2008, 08:20:38 PM

LOL@ Karen's black 50/50.

So you think the cotton gives you stopping power and the pop comes from the polyester?

Just ordered one in XS! Hope it keeps me in the groove!

NATIVE ONE · « **Reply #35 on:** February 21, 2008, 04:47:32 AM »

LOL

Good to see the come back nash. You gonna be at the upa in april? I'm thinking about lifting, but don't want to get my feelings hurt! haha

nasht5 · « **Reply #36 on:** February 21, 2008, 09:34:37 AM »

Quote from: NATIVE ONE on February 21, 2008, 04:47:32 AM

LOL

Good to see the come back nash. You gonna be at the upa in april? I'm thinking about lifting, but don't want to get my feelings hurt! haha

Your the guy who came with his family to the APA MEET in greenville, right? I'll be at the UPA April MEET as the announcer. I've got two lifters in it. Stop by and say hi.

nasht5 · « **Reply #37 on:** February 21, 2008, 07:21:08 PM »

rotator therapy: good bit

bench
3x20xbar
3x20x135
3x5x185

incline
4x10x135

superset
2 of one then 2 of the other back and forth till all done.
wide grip LPD / V handle LPD
8x10x150 / 8x10x150

3 way dumbbell lateral raise
3x10x20 each way

barbell curl
5x10xbar

nasht5 · « **Reply #38 on:** February 23, 2008, 05:27:44 PM »

got a wild hair up my butt today and decided to go to a different gym and play.

rotator therapy: 5lbs dumbbells, little bit

SQUAT - walked out all sets - this was a little fun.
4x5x225
3x5x315
2x5x405
1x3x405

the pencil neck geeks just stood and stared wide eyed , as if this was a lot of weight, haha, if they only knew what real weight was.

DEADLIFTS - Hook grip
2x3x225
3x5x315
2x1x315
2x5x315

I don't think anyone has ever done deads at this place before.

Shrugs
2x10x225

Alt. dumbbell curls standing
3x10x20

Hammer curls
3x10x30

Triceps cable pushdowns
5x10

And the shocker of it all....
Elliptical cardio machine
20 MINUTES!!!!! poured sweat baby, i'm lookin' sexy again! errr, soon.....one day? oh WHAT EVER!

Stubborn · « **Reply #39 on:** February 24, 2008, 07:04:29 AM »

If you go over 3 plates on squat and deads, in most gyms, people are amazed. Oh and more than 2 plates on bench is unbelievable!

nasht5 · « **Reply #40 on:** February 24, 2008, 03:18:04 PM »

This place had "personal trainers", only one looked like they were in shape. I did see some BB in there but they had no legs or backs, just good chests and arms. When I'm back to full strength i'm gonna go back and put on a show of HEAVY LIFTING.

nasht5 · « **Reply #41 on:** February 25, 2008, 05:56:11 PM »

rotator therapy: little bit

BENCH
2x20xbar
2x10x135
2x5x185
5x225
3x275
1x315
1x365
5x2x385
1x385

Seated wide grip rows to the chest

face pulls

nasht5 · « **Reply #42 on:** February 28, 2008, 05:14:32 PM »

rotator therapy: good bit

alt dumbbell curls
5x10x20-30

curl bar inside/outside grip
10x10x20-50

triceps cable pushdowns
10x10x60-80

3 way shoulder raise
4x10x15 each direction

bodyweight down to 260

nasht5 · « **Reply #43 on:** March 03, 2008, 05:51:34 PM »

Rotator Therapy: good bit with 2.5lbs plates (always)

BENCH
3x20xbar
5x20x135

3 way dumbbell raises
4x10x15

Triceps cable pushdowns
5x10

nasht5 · « **Reply #44 on:** March 04, 2008, 05:44:13 PM »

rotator therapy: little bit to get loose

SUPER SET
Wide grip LPD / V handle LPD
6x12 moderate weight
6x6 heavy weight

DUMBBELL concentration preacher curls
bunch of sets with 15-20-25-30

grip holds with hex head dumbbells
25-30-35lbs held them until they slide out.

nasht5 · « **Reply #45 on:** March 06, 2008, 12:33:02 PM »

How lofty are your dreams?
What are you willing to sacrifice in pursuit of destiny?
How hard are you willing to train?
How much time will you devote to bringing up your weak points?
How deep will you dig into your soul to find what you are made of?
Do you even want to know the answers?

The timeless battle rages.
One not of just flesh and blood
But of spirit and physicality’s
For we do not lift against just flesh and blood
But against the Noble
Against principalities
The fallen
Against powers of forged steel
Gravity
The voices in your head
And in this thread
Against the rulers of the darkness of this age
Victory too shall go
To those willing to sacrifice

Stubborn · « **Reply #46 on:** March 06, 2008, 12:51:37 PM »

I have extremely lofty goals.

I am willing to sacrifice almost anything to achieve them.

Expect to hear good things from me this year!

DETERMINATION.

nasht5 · « **Reply #47 on:** March 09, 2008, 04:32:31 PM »

Deads - conv / hook grip

3x3x135
2x3x225
2x1x315
2x1x405
2x0x495 weight came off the floor fast just lost the hook grip
2x1x495 weight no problem - hook was, practice, practice....
0x585 lost grip. it's so damn painful, afraid i'm gonna lose a thumb. I'll keep working on it, gonna practice a couple times a week like one article suggested.

cauthon · « **Reply #48 on:** March 09, 2008, 10:22:57 PM »

Quote from: nasht5 on March 09, 2008, 04:32:31 PM

Deads - conv / hook grip

3x3x135
2x3x225
2x1x315
2x1x405
2x0x495 weight came off the floor fast just lost the hook grip
2x1x495 weight no problem - hook was, practice, practice....
0x585 lost grip. it's so damn painful, afraid i'm gonna lose a thumb. I'll keep working on it, gonna practice a couple times a week like one article suggested.

Hook Grip Rules!

nasht5 · « **Reply #49 on:** March 10, 2008, 04:23:33 PM »

I've only lost some skin so far, no blood yet.

Rotator therapy: good bit 5 different excercises 3x20 each

SUPERSET
--------------------
Wide grip LPD
3x12x moderate
7x6x heavy

V handle LPD
3x12x moderate
7x6x heavy
----------------------

T bar row
4x10x150
---------------------

Curl bar
inside grip 6x8
outside girp 6x8
----------------------

Standing alt. curl
10x10x(2)15-(2)20-(2)25-(4)30's
----------------------

Hammer curls
6x10x(2)25-(4)30's
----------------------

Hex head dumbbell finger holds
20-25-30's 2 sets with each weight for as long as I could hold'em