Nosajnamdeh Training Log

[Marty Queen]

strong work Jason -- looks like you've found a good gym

[nosajnamdeh]

mayodan day 2
bench
135x10
185x3
205x3shirt
225 x .5
225 x 1
185x6

incline
135x6
115x6x2

decline
135x12
185x3
135x15

pec dec
100x8x3

tri kickbacs
40x10x3

forehead tri ext
25x10x3

dips
20,15,12

stnding leg raises
till failure

it was nice to have spotters..first time i have had over 185 on bar in months still didnt push it to much...225 felt good the second time...first time i finally understood what all the talk about the "groove " was...the shirt push the weight straight back over my head..lol..still havent met mr gentry i was told that he has had a work schedule change and its affected his gym shedule..i noticed the video posted on here...and it looks like as usual joey your right that dudes a friggn haus!!

[nosajnamdeh]

bent over rows
135x10x2
155x10

dl
225x10
315x5
345x1
315x1
275x2
225x6

p cleans
135x10
155x10x2

shrugs alt grip
225x10
225x10 reverse
275x8
275x8 reverse
315x6
315x6 reverse

squats
135x10
225x8
315x5

standing leg lifts
failure

db raises
45x10x3

hips started killin me after 315dl reps i knew they would i felt it comin on monday because i ran a couple miles...i still manged to get 345(easy but painful) once but taperd off after that hopefully it wont efffect me next week too..still had a good workout..

[nosajnamdeh]

finally got to lift with some people..and worked with boards a lil..first time...liked it...2 of the lifters have been at it for a while...i think one guy was in his 50s and the other guy was in his mid/early 70s impressive on either account and an inspiration to me since i was feelin a lil old yesterday on my 34th bday..lol...the older guy has an extreme close grip but managed to rep 300x3 after boards raw!! the other lifter im sure was holdin back he had liffted heavy with the big dawgs previous day..nice fellars..

135x10
185x5
205x3
225x1.5 shirt 1board
205x2.5 shirt 1board
185x3 shirt 1board
took off shirt
225x2 3board
185x4,4board pause change to 3 board 4 more reps
225x6 5board

185x3 no boards
135x12 reverse grip

pec dec
110x8x3

standing leg lifts failure

a few tri ext and had to scoot out

took that shirt off, i think ill get used to boards first... both new things at once...not a good idea.. i think i did more bench stuff but thats the jist..well at least it feels like i did more today..

[nosajnamdeh]

met mr gentry today...its funny hes been a meember of this board for a while .and my dumb ass didnt know it...couldnt ask for any friendlier a guy...he was only droppin in on the way to a dinner...but he took the time to show me how to use the bands on my dl and talk to me a lilttle bout pl in general..even invited me to come check out,lifting on sat in burlington...i think im not gonna miss this oppurtunity.. anyway heres what i did.
bent over rows
135x3x3

dl
225x10
315x6
315x3

1 pin pulls
315x6
365x3
375x1 or 2 ?

then the fun started

hooked up blue bands

315x6 or so...too little
405xsomething...still not enough
495x thats morelike it
515x2
545x1 pr
555xalmost
545x1
545x1

squats
135x10
225x8
225x6

pcleans
135x10x2

still shaken from the baken..lol..felt real good.... thanks for taking the time james...ill be seein you saturday

[Bull]

Jason,
It was great to meet and talk with you last night. I'm looking forward to training with you on saturday. I'm not sure about Burlington because most of the guys I train with out there are going to miss due to the Holiday weekend ( out of town visiting family, Christmas gatherings or whatever) If Burlington is a no go, then we can bench in Mayodan. ( Bring your shirt, I will be happy to show you what little I know about shirt benching).

How did you like the reverse bands?

[nosajnamdeh]

james i loved using the the bands...i hurt like crazy today...i suppose handling heavier weight is good for training your mind as well?

[Bull]

Jason,

It was a great training session today. We covered the set up and working on your arch. I feel like it was very productive even though the shirt didn't workout as well as I wanted it to. I think maybe next time you should shirt up a little sooner until you get used to the higher volume. We will get more out of the shirt in due time. I think we made great progress for the 1st workout. Keep training with the PVC pipe to help the bridge. You have tons of potential brother and I'm happy to have you training with us. You bring alot of positive energy to the group. I fully expect huge numbers from you in 2007. I'll see you next Saturday.

[nosajnamdeh]

thanks bull, and again thanks for taking the time to teach me...i like the pvc idea it seems to work real good..i will continue to keep on using it...

bench
135x10x2
185x3
205x3
225x0
then sevaral unsuccesful attempts at 225
dropped down and started working on form
and im not even sure how many sets of 185 then 135 for seems like alot of reps/sets..
put on shirt and tried 225 and still no go...james worked with the shirt fit ect and tried 225 still not good,then 185 for a few...was really spent from the form rep work ..then 135 again for a couple sets of 12-14 reps...then tried to use bands and chains that the big dogs were using and only did a few..dropped it down and only added chains and 10s for three sets...all in all i got my ass handed to me...good shit...good people..thanks to joeys message board ive found what i needed...

I know from reading posts that the people on this board are humble and helpful...and from what i can tell really mean it...and most will say the same for the others involved in this sport...its nice that i have experienced it first hand now...i look forward to all the workouts ahead

[Bull]

I'm glad you enjoyed the workout today. I was a little worried you may get discouraged because we didn't get much from the shirt today. It will take some time. Remember what I told you that first night. baby steps, one foot in front of the other regardless how long the journey is. We will get there together brother. are you feeling beat up yet? Will you be able to go to burlington with us next Sat?

[maxson]

Hey bro what kind of shirt did you try out? I’m not a big bencher (that’s an understatement), but I do know that this shit takes time and the first time in shirt is not easy.

[nosajnamdeh]

bull, beat up yes beat down no...i got a good workout, really im not concerned with the shirt ,realisticly i want to master 1 thing then another and i cant expect to master the shirt till i get my raw bench right..."time is the only factor" and with your help and walts, itll happen..yes i dont forsee any reason why next saturday isnt a go..school is in session..
maxson, the shirt is an inzer standard blast...and your numbers dont look to shabby to me...thanks for the encouragement!

[Breaker]

225 and still no go

Jason train your top end bro, start hitting floor presses and some heavier tricep work and you will bitch slap 225!

[nosajnamdeh]

bench

45xbazillion
135x12
135x12
185x3
135+50 chainsx3
95+chainsx10x2
135x10
185x6 3board
185x4 4oard
185x3
135x10pause reps
115x12 x3 pause reps
135x10
135x10

leg lifts till failure

1 arm db overhead
25x10x3

db kickbacs
45x10x3

suicide db ext
25x10x3


i am now obsessed with form and techique...

[Bull]

Good stuff man, Was anyone there tonight to help you with your set up? I wish I could have been there for sure. Where can I meet you Sat morning , so you can go with us to Burlington? Call me anytime dude.