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Team NLA Performance Training Log

power205 said:
Happy New Year NLA Crew!!!

Tonights workout!! 1st of 2013~~

2 scoops of Supp - D, 8 T-Blast, 3 Swoll-N

Bench
95 x 10
135 x 5
185 x 10 x 3 - 30 sec rest

295 x 5 x 5 ( paused 5th rep)

DB Incline

85 x 2 x 8

Lat PullDowns

165 x 4 x 8

TRX Tri Extensions

5 x 10

I wish all my AM friends this New Years wish: May all your lifts be HEAVY , but feel LIGHT!! 2013 is the year you reach all your goals~~

NLA is Team POWER & inTENsity approved
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Happy New Year! Must be nice working out on a Holliday, my gym was closed yesturday as I slammed me supp-d and swoll-n only too get there with know one there. Won't u come to my town and open a gym :)
 
Hey everyone, Reminder today is the Last day to get your NLA Performance goodies with 20% off. Just type in this code "XMAS20" at checkout on our website. Sale ends Tonight at 11:59 pm. Don't miss it!

NLA Performance "The Choice of Champions"

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Did this cardio workout just now after a morning full of fulfilling orders and getting ready for a big month of January:

Here is our Cardio workout for January 2, 2013:

-15 minute jog on flat to slight incline/decline
-5 60 meter hill sprints (2 minute rest between each sprint)
-Stadium stair circuit. Repeat the circuit 2 times with 5 minutes rest in between circuits
**Each set equals 1 full climb up of the stadium stairs you are running**
Set 1: Single step (focus on quick feet and popping off the balls of your feet)
Set 2: Skip a step
Set 3: single step right foot only
Set 4: single step left foot only
Set 5: skip a step
Set 6: single step
-Finish with 800 meter or 5 minute very light jog

**Also stretch after you finish your workout and drink a serving of our lean post-workout recovery protein RECOVER-D to increase recovery time and prevent lactic acid build-up and soreness**
 
NLAFounder said:
Did this cardio workout just now after a morning full of fulfilling orders and getting ready for a big month of January:

Here is our Cardio workout for January 2, 2013:

-15 minute jog on flat to slight incline/decline
-5 60 meter hill sprints (2 minute rest between each sprint)
-Stadium stair circuit. Repeat the circuit 2 times with 5 minutes rest in between circuits
**Each set equals 1 full climb up of the stadium stairs you are running**
Set 1: Single step (focus on quick feet and popping off the balls of your feet)
Set 2: Skip a step
Set 3: single step right foot only
Set 4: single step left foot only
Set 5: skip a step
Set 6: single step
-Finish with 800 meter or 5 minute very light jog

**Also stretch after you finish your workout and drink a serving of our lean post-workout recovery protein RECOVER-D to increase recovery time and prevent lactic acid build-up and soreness**
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If you continue this much cardio, you will be looking impressive for the LA Expo bro! Great workout!
 
Today I worked on Shoulders: I havnt worked out in a bit do to Hollidays and Back issues. Tomorrow I'm going to see another dr. And gunna tell him to x-ray. Gotta get back to not being in so much pain. Vikes don't do nothing for me.

This morning I dosed 3 caps of Mechanic Joint Plus

Dosed 2 scoops supp-d
4-swoll-n
6- tblast
Pre-workout

I felt realy good. But not working out in a bit got me a little winded but overall a great workout. Its good to get back to the Gym. Ready to get back to killing it.

Smith machine press:
105x10
195x10
215x6
245x4

Uprite rows smith mach:
105x10x3 sets

Db shrugs:
100x10x3 sets

Cable mach lateral raises:
20x10x3 sets

Front shoulder raises db:
40x10
40x10
50x10

Felt awesome. Ready to push myself but my back issues have me down. I'm still fighting!
 
NLA Workout today!!!

Max effort bench

95 x 10
135x 5
185 x 1
225 x 1
275 x 1 sling shot
345 x 1 APEX bench Shirt
405 x 3 APEX bench shirt
225 x 10



video of 405 ~~~

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DB Incline 85 x 2 x 8 pause

TRX chest press 4 x 12

TRX tricep ext 4 x 12



2 scoops of Supp-D, 8 T-Blast, 4 Swoll-N!!! YEP YEP ~~ P & I baby!!!


Now home for some Recover-D




NLA is Team POWER & inTENsity approved
 
power205 said:
NLA Workout today!!!

Max effort bench

95 x 10
135x 5
185 x 1
225 x 1
275 x 1 sling shot
345 x 1 APEX bench Shirt
405 x 3 APEX bench shirt
225 x 10



video of 405 ~~~

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DB Incline 85 x 2 x 8 pause

TRX chest press 4 x 12

TRX tricep ext 4 x 12



2 scoops of Supp-D, 8 T-Blast, 4 Swoll-N!!! YEP YEP ~~ P & I baby!!!


Now home for some Recover-D




NLA is Team POWER & inTENsity approved
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You live in Tucson big man? My son is a junior at U of A right now.
 
Physio and Dietetics. He is a tech with the athletic dept. and starts an internship with a strength coach this coming semester. We are also shooting for his first PL comp. in may. Long way to go with his strength but he has a solid base to work with.
 
AZMIDLYF said:
Physio and Dietetics. He is a tech with the athletic dept. and starts an internship with a strength coach this coming semester. We are also shooting for his first PL comp. in may. Long way to go with his strength but he has a solid base to work with.
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sweet!! i interned with Dan Worth old strength coach.. what meet in May??



NLA is Team POWER & inTENsity approved
 
power205 said:
sweet!! i interned with Dan Worth old strength coach.. what meet in May??



NLA is Team POWER & inTENsity approved
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It's a NASA meet in Mesa,AZ in May. We are going to watch the meet in February in Mesa to see what it is all about. This is all new to both of us.
 
AZMIDLYF said:
It's a NASA meet in Mesa,AZ in May. We are going to watch the meet in February in Mesa to see what it is all about. This is all new to both of us.
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Sweet!!

I have 3 and myself competing in FEB.. May meet ill be there, but not lifting .. Team will be getting ready for USA Nationals in Laughlin in June!!! Im using Feb meet as a tune up for Natural Nationals Feb 16/17


More then welcome to hang with all of us!!



NLA is Team POWER & inTENsity approved
 
power205 said:
Sweet!!

I have 3 and myself competing in FEB.. May meet ill be there, but not lifting .. Team will be getting ready for USA Nationals in Laughlin in June!!! Im using Feb meet as a tune up for Natural Nationals Feb 16/17


More then welcome to hang with all of us!!



NLA is Team POWER & inTENsity approved
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Thx! Look forward to seeing the team in action.
 
Todays Workout:

4 swoll-n pre wo
6 t-blast pre wo
2 scoops of supp-d

I was rocking Big time. Pumps amazing as usual. Caught myself looking in the mirror a few extra times today lol. Chest was Swole!

Bench:
135x10
225x10
275x8
315x2
335x2
225x15 little assisted on last 2 reps thanks to my wifey

Incline db press:
80x10
90x8
100x6

Incline db flies:
60x10
70x10
75x10

Cable mach crossovers downward:
60x10
80x10
90x6 never done this much before :)

Cable crossovers upward:
40x10
30x10
20x10
20x10

Leg exst:
150x20
150x20
170x20
190x20

Leg curls:
150x10
170x10
190x10

I had a damn good workout. My back gives me fits even on chest day. Hope it gets better soon.
 
Same with my back as well. I can't hit the arch very hard because it's torture. Nice job with the 335 bubba.
 
AZMIDLYF said:
Same with my back as well. I can't hit the arch very hard because it's torture. Nice job with the 335 bubba.
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Exactly! Can't give it that little extra. 345 is my prr so staying close. Just hoping my mri thurs dosnt set me back any, hoping for good news but thinking the worst as the popping and pinching of my syatic nerve is torture
 
Hope the MRI doesn't show anything too serious for you bubba. I have no solution for mine except managing the pain and keeping my core very strong. The Chiropractor helps when I get real bad.
 
AZMIDLYF said:
Hope the MRI doesn't show anything too serious for you bubba. I have no solution for mine except managing the pain and keeping my core very strong. The Chiropractor helps when I get real bad.
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Thanks! I was going to the charo, but realized it wasn't going to fix the problem. One dr thinks I tore my muscle in my lower back glute area. Went to another dr and he wants mri done. So do I cause the pain is rediculous.

What I've learned is I'm not going to do heavy squats nomore lol
 
I stopped doing back squats and have been doing Zercher squats instead. I had to pull the weight back substantially to do them so it has been less strain on the back because of the upright position necessary to perform them.
 
AZMIDLYF said:
I stopped doing back squats and have been doing Zercher squats instead. I had to pull the weight back substantially to do them so it has been less strain on the back because of the upright position necessary to perform them.
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Have to you tube that. my problem started with the fact that my legs are realy strong and I underestimated my lower back. It can't do what my legs can :(
 
msrider said:
Todays Workout:

4 swoll-n pre wo
6 t-blast pre wo
2 scoops of supp-d

I was rocking Big time. Pumps amazing as usual. Caught myself looking in the mirror a few extra times today lol. Chest was Swole!

Bench:
135x10
225x10
275x8
315x2
335x2
225x15 little assisted on last 2 reps thanks to my wifey

Incline db press:
80x10
90x8
100x6

Incline db flies:
60x10
70x10
75x10

Cable mach crossovers downward:
60x10
80x10
90x6 never done this much before :)

Cable crossovers upward:
40x10
30x10
20x10
20x10

Leg exst:
150x20
150x20
170x20
190x20

Leg curls:
150x10
170x10
190x10

I had a damn good workout. My back gives me fits even on chest day. Hope it gets better soon.
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FREAK OF NATURE BROTHER!!!!!!!!!!!!!!!!





NLA is Team POWer & inTENsity approved
 
msrider said:
Todays Workout:

4 swoll-n pre wo
6 t-blast pre wo
2 scoops of supp-d

I was rocking Big time. Pumps amazing as usual. Caught myself looking in the mirror a few extra times today lol. Chest was Swole!

Bench:
135x10
225x10
275x8
315x2
335x2
225x15 little assisted on last 2 reps thanks to my wifey

Incline db press:
80x10
90x8
100x6

Incline db flies:
60x10
70x10
75x10

Cable mach crossovers downward:
60x10
80x10
90x6 never done this much before :)

Cable crossovers upward:
40x10
30x10
20x10
20x10

Leg exst:
150x20
150x20
170x20
190x20

Leg curls:
150x10
170x10
190x10

I had a damn good workout. My back gives me fits even on chest day. Hope it gets better soon.
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Reading this just pumped me up for my workout of the day. Its go time!
 
power205 said:
Knowing Justin is going to gym got me fired ~~ I better goin .. lol

NLA is Team POWER & inTENsity approved!!
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You guys must be moving mountains. Been waiting for todays workout haha

Here's what I did Broth:

Dosed:
4 swoll-n
6 tblast
2 scoops supp-d (almost out :(

I was pumped for sure. My arms were Jacked. I actualy had someone take a picture of me holding a bottle of Swoll-N in my Bad ass NLA Shirt. Thanks Justin, Its a bit small but I can't help showing it off haha

Incline db curls:
30x10
30x10
40x10
40x10

Spider curls ez bar:
75x10x3 sets

Preacher single armed db curls:
40x10
50x10
50x10

Dips bw:
30
30
25

Cable mach kick backs:
30x10
30x10
40x10

Overhead rope cable exst:
80x10
100x10
100x10

db forearm curls/twists
50/30

All in all a good workout. Not a lot put into it, but the results were amazing. Walked out with my Head High. Got home slammed 2 scoops of recover-d, so delicious. I will try to get my photo up
 
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Back and Biceps day at my club!! I pulled some light deads and Ms. P & I showed the guns off after popping some Swoll-N of course!!!




NLA is Team POWER & inTENsity approved
 
Today will be my last workout before I head to Cabo San Lucas to do some sport fishing and get some much needed time off after one year of non-stop work getting NLA Performance off the ground. I am going to do an all around volumizing lift mainly hitting machines, focusing on abs, and aiming for reps of 20-30. I have lifted everyday for about 2 weeks so my body needs a nice volumizer. Yesterday I did legs and back. Here was my routine:

1) Deadlift: **Superset every set of deadlift with 12 chin-ups**
-3 sets of 5 reps @ 225 lbs warm-up
-5 reps of 315 lbs
-5 reps of 365 lbs
-3 reps of 405 lbs (10 second rest between reps)
-4 sets of 2 reps of 455 lbs with 3 minute rest between sets and 15 second rest between reps.

2) one legged smith machine squats: 4 sets of 135 lbs 10 reps each leg
-Superset with one arm dumbbell row 4 sets of 100 lb dumbbell 12 reps each arm

3) Leg press: 4 sets of 10 deep reps with 630 lbs
**Superset with 15 reps of 225 lbs machine low row**

4) Back circuit: complete circuit 3 times. rest 2 minutes in between circuits. No rest in between workouts.
-Narrow grip cable pull down - 15 reps
-Straight arm cable pull down- 15 reps
-chin-up grip cable rows- 15 reps

Finished with 3 sets of 15 wide-grip pull-ups.
 
power205 said:
Dont worry bro ~~ Ill send you J-Dawgs cell number . We will bug the heck out of him all his vacation!!! hahahaha..

NLA is Team POWER & inTENsity approved
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Hell Yeah! I'm down, I always thought the sponsor was suppose to take there reps with them while on vacation :)
 
Lets have a big 2013 and maybe we can get a Team NLA Vacation this summer. Big J Marshall I thought you have the jetskis ready for us all to take out to the lake?!
 
NLAFounder said:
Lets have a big 2013 and maybe we can get a Team NLA Vacation this summer. Big J Marshall I thought you have the jetskis ready for us all to take out to the lake?!
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USA's are June 8/9 in Laughlin!!! I'm goin on the 6th and hanging out all weekend.. Compete on 8th , and play on river on 9th!!! Im game~~

TEAM NLA on the river this summer!! After i SFR for you guys!!



NLA is Team POWER & inTENsity approved
 
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