Team NLA Performance Training Log

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  1. Day 2: Legs, abs, calves
    Squat-5 sets 6,6,10,12,12
    Leg press-5 sets 6,6,10,12,12
    Lunge-5 sets 6,6,10,12,12
    Leg exstention-2 sets 12,12
    Leg curl-2 sets 12,12

    Abs:
    Crunch-2 sets 15,15
    Reverse crunch-2 sets 15,15

    Calves:
    Leg press calve raise-2 sets 12,12
    Seated calve raise- 2 sets 12,12


  2. Day 3: Delts, abs, calves

    Overhead db press-6 sets 6,6,6,10,12,12
    upright row-5 sets 6,6,10,12,12
    Bent over lat raise-2 sets 12,12

    Abs:

    Crunch-2 sets 15,15
    Reverse crunch-2 sets 15,15

    Calves:

    Leg press calve raise-2 sets 12,12
    Seated calf raise-2 sets 12,12
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  3. Day 4: Back, biceps

    Bent over row-6 sets 6,6,6,10,12,12
    Seated row-6 sets 6,6,6,10,12,12
    Lat Pulldown-4 sets 6,6,10,12

    Biceps:

    Barbell curl-5 sets 6,6,10,12,12
    Incline db curl-5 sets 6,6,10,12,12
    Db curl-2 sets 10,10

  4. I'm not going to be able to go by this to a t because I'm not doing squats, leg press. But on those days will incorporate something in its place that I'm lacking.

    Anybody is welcome to use this routine if they like. And if you wanna try it. I can post up the routine for Month 2 and Month 3 for ya aswell. I'm glad I got this, think it will harden me up and shred me aswell.

  5. In on this - Howdy!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
    •   
       


  6. Quote Originally Posted by LizKing531 View Post
    In on this - Howdy!
    Glad your here bro!

    Hi!

  7. Here's a favorite of mine. Chicken Parmisan!

    Put butter in a skillet and cooked garlic pieces stir that up and put in your boneless chicken tenders in just too soak it in the butter garlic.

    In another pan you have your crushed up caeser crutons very finaly crushed at that and parmisan cheese sprinkled in it and mixed.

    After you soak the chicken in your butter garlic, dip it in your cruton mixture covering all the chicken. And place them on a cooking sheet.

    And bake at 400 degrees for aproxametely 30 minutes. A great tasting baked chicken the whole family will crave. Lol!

    Just thought I would share!

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  8. Just received my ultimate stack just before my new workout. Can't wait to tear the gym up today. Hell Yeah! Its ON!

  9. Today I dosed 6 T-blast, 3 swoll-n, and 2 scoops of Supp-d pwo 30 minutes before killing some Chest and tri's. Have to Say the Supp-D taste was pretty good. Like Jon said, reminded me of a sweetteart with a little more tart.

    Had some realy good pumps as usual from the Swoll-N and veins are looking sicker by the day. I'm still nursing a severe pain in my back that's realy limiting my mobility, realy on all excercises that require me to be in a sitting possition. Sucks but I exspect to bounce back quickly cause no more squats, deads, leg press, or good mornings till I'm 100%.

    I originaly posted what my workouts will look like but do to some mobility and pain issues I can't do exactly like the workout calls for.

    Flat Bench:
    275x6x2,245x10, 225x12x2
    5 sets in all

    Incline DB press:
    80x8x3
    Normaly would do more but its causing stress at my waist so don't wanna push it.

    Incline Db flies:
    60x12x4 sets

    Bench Dips:
    Bwx25x2 sets, bwx20x2 sets

    Bench db exstentiontions:
    20x10x4 sets

    V grip Cables:
    12 platesx10x4 sets
    Wanted to do close grip bench but some kids were taking too long, grrr!

    Overall felt great. I loved the Supp-d and swoll-n combo. Within 10 minutes of taking Supp-d I got the Tingles and got a real nice steady stream of energy. Me like a lot!

    After my workout crushed 2 scoops of recover-d in water. Will tell everyone that this stuff is great with milk but one of the big plusses that come with this protein is its delitious also with just water, can't say that about most proteins. If you are like me and have huge goals to achieve in the weightroom, NLA is truly what you wanna take to get you there.

  10. Sucks about the injury as you know I tweaked my shoulder. Oh well it is what it is... Hopfully not too bad but if it doesn't start to get better quickly I will just do an arms and legs push for size.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  11. Bench last night!! Sucked.. Teammates back out on me, and i was tired adn hadnt eaten all day!!! So grumpy, and hungry with no motivators~~

    30 mins til session i popped my T-Blast and Swoll-N and started sipping on my Supp-D


    Bench

    95x 15
    115x 5
    135x 5
    185x 5
    225x 5
    275x 3
    275x 3
    295x 1
    315x2x3
    335x2x3
    225x10 pause


    lat pulldowns 4x6 with 165lbs

    side raises 3x 10 with 40 lbs

    push downs 10x10 110


    db hammer curls 4 x 6 with 65lbs



    Night sucked!!! Sorry NLA crew!!
    NLA PERFORMANCE
    www.nlaperformance.com

    Choice of Champions!!!

  12. Quote Originally Posted by power205 View Post
    Bench last night!! Sucked.. Teammates back out on me, and i was tired adn hadnt eaten all day!!! So grumpy, and hungry with no motivators~~

    30 mins til session i popped my T-Blast and Swoll-N and started sipping on my Supp-D


    Bench

    95x 15
    115x 5
    135x 5
    185x 5
    225x 5
    275x 3
    275x 3
    295x 1
    315x2x3
    335x2x3
    225x10 pause


    lat pulldowns 4x6 with 165lbs

    side raises 3x 10 with 40 lbs

    push downs 10x10 110


    db hammer curls 4 x 6 with 65lbs



    Night sucked!!! Sorry NLA crew!!


    damn...no way i could get 335 up with all those warm ups 1st....i usually only do a set of warm ups before getting down to it,


    how much rest time between?
    WELL DONE IS BETTER THAN WELL SAID

  13. Quote Originally Posted by power205
    Bench last night!! Sucked.. Teammates back out on me, and i was tired adn hadnt eaten all day!!! So grumpy, and hungry with no motivators~~

    30 mins til session i popped my T-Blast and Swoll-N and started sipping on my Supp-D

    Bench

    95x 15
    115x 5
    135x 5
    185x 5
    225x 5
    275x 3
    275x 3
    295x 1
    315x2x3
    335x2x3
    225x10 pause

    lat pulldowns 4x6 with 165lbs

    side raises 3x 10 with 40 lbs

    push downs 10x10 110

    db hammer curls 4 x 6 with 65lbs

    Night sucked!!! Sorry NLA crew!!
    Such a terrible workout... I mean you ONLY benched 335 lol

  14. here's a tip i learned from an old seal master chief stationed on my ship....if you want to strengthen chest 1st do arm exercises to fatigue the muscles in the arms, then when you do chest exercises your chest will have to do more of the work.
    WELL DONE IS BETTER THAN WELL SAID

  15. Quote Originally Posted by MrKleen73 View Post
    Sucks about the injury as you know I tweaked my shoulder. Oh well it is what it is... Hopfully not too bad but if it doesn't start to get better quickly I will just do an arms and legs push for size.
    Guess its the Nature of the Beast! I've always been an extremist at everything I've done, but think its time to slow it down a bit till I get this under control. Also Kleen, what exactly do you mean by doing arms and legs push? Meaning throw out all the major lifts, such as Squats, Deads, leg press and such areas that effect my lower back. Cause I'm sure I can still push myself and build muscle working around those lifts. Atleast for a bit

    Hope ur shoulder gets better brotha! Are you taking a Joint suppliment? Could be a lot of imflamation in there.

  16. Quote Originally Posted by MrKleen73 View Post
    Sucks about the injury as you know I tweaked my shoulder. Oh well it is what it is... Hopfully not too bad but if it doesn't start to get better quickly I will just do an arms and legs push for size.
    Guess its the Nature of the Beast! I've always been an extremist at everything I've done, but think its time to slow it down a bit till I get this under control. Also Kleen, what exactly do you mean by doing arms and legs push? Meaning throw out all the major lifts, such as Squats, Deads, leg press and such areas that effect my lower back. Cause I'm sure I can still push myself and build muscle working around those lifts. Atleast for a bit

    Hope ur shoulder gets better brotha! Are you taking a Joint suppliment? Could be a lot of imflamation in there.

  17. Quote Originally Posted by power205 View Post
    Bench last night!! Sucked.. Teammates back out on me, and i was tired adn hadnt eaten all day!!! So grumpy, and hungry with no motivators~~

    30 mins til session i popped my T-Blast and Swoll-N and started sipping on my Supp-D

    Bench

    95x 15
    115x 5
    135x 5
    185x 5
    225x 5
    275x 3
    275x 3
    295x 1
    315x2x3
    335x2x3
    225x10 pause

    lat pulldowns 4x6 with 165lbs

    side raises 3x 10 with 40 lbs

    push downs 10x10 110

    db hammer curls 4 x 6 with 65lbs

    Night sucked!!! Sorry NLA crew!!
    I will take that workout any day of the week Brotha. But then again, It pisses me off when I can't push myself like I know I can.

    That's why I wnt to working out with my wife, cause dudes were always backing out. Don't let this Bump in the road slow the rest of ur workouts down. You got this Jon! Atleast your feeding those muscles

  18. Quote Originally Posted by thebigt
    here's a tip i learned from an old seal master chief stationed on my ship....if you want to strengthen chest 1st do arm exercises to fatigue the muscles in the arms, then when you do chest exercises your chest will have to do more of the work.
    Umm that's kind of the opposite of pre exhaust. U sure you don't mean do an isolation chest exercise first? Done that way your chest should fail before your tris as opposed to the other way around.

  19. Quote Originally Posted by Lukef2000 View Post
    Umm that's kind of the opposite of pre exhaust. U sure you don't mean do an isolation chest exercise first? Done that way your chest should fail before your tris as opposed to the other way around.
    lol...it IS pre exhaust, only you pre exhuast your arms, forcing chest to work harder. you aren't going to be able to put up as much weight, but you are hitting the chest more specifically. i just use this as a change up, trust me you can feel it!!!
    WELL DONE IS BETTER THAN WELL SAID

  20. Quote Originally Posted by thebigt

    lol...it IS pre exhaust, only you pre exhuast your arms, forcing chest to work harder. you aren't going to be able to put up as much weight, but you are hitting the chest more specifically. i just use this as a change up, trust me you can feel it!!!
    Hmm ok I really don't see how that would work since my arms always give out first but if it works for you keep doing it.

  21. Quote Originally Posted by Lukef2000 View Post
    Hmm ok I really don't see how that would work since my arms always give out first but if it works for you keep doing it.
    lol....that is because arms are doing the work instead of chest, you are not thinking this thru...you are not going to put up big numbers, but the chest is going to be more involved since the arms are already fatigued.
    WELL DONE IS BETTER THAN WELL SAID

  22. Had an awesome workout today. I'm not going off the original workout plan but merely doing what dosnt bother the back. The Supp-d kicks in so fast for sure. Gave the wife some and she was amazed how quick it kicked in. I had some extreme pumps today and veins were going crazy.

    Actualy had friends asking how I get my veins so jacked. Love telling them about Swoll-n.

    Did Bi's and some legs today:

    Incline db concentraion curls:
    30x10
    35x10
    35x10

    Standing BB curls:
    95x10
    115x8
    115x8

    Preacher db curls:
    40x10
    50x10
    50x8

    Standing db curls:
    50x10
    50x10
    50x10

    Leg exstentions:
    150x20
    190x15
    210x15

    Leg curls:
    Whole stack x 10x3 sets

    Sitting calve raises:
    3 platesx40
    4 platesx20
    4 platesx20

    I felt realy good today, with the exception of the back trouble. I can tell already the t-blast is gunna do wonders for my strength, since I've been on a daa test booster the previous 4 weeks should realy be saterated. Agression is picking up which is the best part. After my workout had me some Recover-d in some milk, damn its good.

  23. Check out my AB routine I posted in our NLA Performance training blog: http://www.nlaperformance.com/blog/1/post/30
    NLA Performance: The Choice of Champions
    www.nlaperformance.com
    facebook.com/nlaperformance.com

  24. Quote Originally Posted by thebigt

    lol....that is because arms are doing the work instead of chest, you are not thinking this thru...you are not going to put up big numbers, but the chest is going to be more involved since the arms are already fatigued.
    In any lift your only as strong as your weakest link. In bench for example you weakest link is your triceps and they will always fail before your chest. The idea of pre exhaust is to fatigue your Chest so that it fails the same time if not before your triceps. I really don't see the point in fatiguing the weak link in your lift....

  25. Quote Originally Posted by NLAFounder View Post
    Check out my AB routine I posted in our NLA Performance training blog: http://www.nlaperformance.com/blog/1/post/30
    Damn brotha! Looks good and bet its tough. As soon as my back gets better I'm doing this for sure. Thanks for the info Justin.

  26. Quote Originally Posted by Lukef2000 View Post
    In any lift your only as strong as your weakest link. In bench for example you weakest link is your triceps and they will always fail before your chest. The idea of pre exhaust is to fatigue your Chest so that it fails the same time if not before your triceps. I really don't see the point in fatiguing the weak link in your lift....
    lol....that is the point, i agree, you just don't get it!!!!
    WELL DONE IS BETTER THAN WELL SAID

  27. Gunna post my workout in a bit. Just wanted to give a little info out. My wife has been taking condense for pwo, yesturday I gave her some supp-d to try. She was amazed by how quick it hit her and loved the tingles. I met her at the gym after her work and took her pwo and my supp-d. I asked what she wanted and she picked supp-d I'm not dogging condense by no means because I liked condense too, the flavor is amazing. Just wanted to show that its not about flavor ppl like but the results you get from it. Most woman I know choose flavor. Justin gunna need somemore supp-d lol

  28. Ok Brothers had an amazing workout today for my shoulders. I dosed 2 scoops of supp-d, 3 swoll-n, 6 t-blast and was locked and loaded.

    Smith machine shoulder press sitting:
    105x10 warm up
    195x10
    215x8
    245x6 had a buddy spot and help force out the last couple reps.

    Uprite rows smith maxhine:
    105x10
    105x10
    105x10

    Shrugs db:
    100x10
    100x10
    100x10

    Standing front shoulder raises db:
    40x10
    50x10
    50x8

    Cable machine standing lateral raises:
    20lbs x10
    20x10
    20x10

    Incline lateral raises (lying on belly to hit the back/shoulder muscles)
    20x10
    40x10
    40x10

    Also I did db forarm curls
    25 db x 25 x 3 sets

    Supersetted with 25 lb db twistx10x3 sets

    Felt amazing for sure. Loven my workouts!

  29. i think i might have to try 6 t-blast pre-workout.
    WELL DONE IS BETTER THAN WELL SAID

  30. Quote Originally Posted by thebigt View Post
    i think i might have to try 6 t-blast pre-workout.
    I like it! Think it adds to the agresiion. I try to get pissed off when I workout, so 6 caps realy does the trick for me.
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