Nads Workout Journal 2012: Get strong without turning into a lardo

[fittofattofit]

Nice inclines there Nadeem --- easy reps of 165 and I'd have thought you'll get a few more bumps to that weight given that the flat benching is going so well
HS rows are looking strong and great reppage on those chins ... If you do them first you're probably good for 14 or 15 reps on the first set
The good thing about having bad workouts is that you really appreciate the good ones

[nads786]

Nice inclines there Nadeem --- easy reps of 165 and I'd have thought you'll get a few more bumps to that weight given that the flat benching is going so well
HS rows are looking strong and great reppage on those chins ... If you do them first you're probably good for 14 or 15 reps on the first set
The good thing about having bad workouts is that you really appreciate the good ones

Seriously... I think increasing frequency in general seems to help getting practice. Hopefully the heavy upper day works out well next Sunday. Either way legs tomorrow.

[nads786]

Upper Heavy

1) BB Flat Bench
barx8
95lbsx8
135lbsx8
185lbsx4
205lbsx1
225lbsx8
225lbsx8

2) DB Rows
60x5
80x5
100x5
120x6 (a bit sloppy)

3)CBGP
barx8
95lbsx8
135lbsx8
155lbsx4
190lbsx10 (pr)

4)One Arm Pulldowns
55lbsx8
70lbsx6
90lbsx10 (pr)

5) Cable Rear Laterals
20lbsx20
20lbsx20

6)Elevated Planks
3 sets of 45 seconds

Comments

Overall awesome workout, not a lot of PRs but a lot of good work here. Hoping next week I can do 230 for more than 13 reps over 2 sets.

DB rows were ok today feeling really heavy recently not sure why.

CGBP felt awesome but overall getting a lot of shoulder irritation need to put a lacrosse ball on my left trap and just work the tightness out.

Overall lower volume but good solid work.

[Woody-5]

sick 8 rep sets with 225 fella! strong db rows and CGBP too!
How's the weather in Chicago?

[nads786]

Lower

1)Back Squats
barx5
135lbsx5
185lbsx5
230lbsx5
230lbsx5
230bsx5
230lbx5

2)GHR
3 sets of 12 8 6

3)Front Squats
barx5
95lbsx5
135lbsx5
155lbsx5
155lbsx5
155lbsx5

4) Hypers
3 sets of 10

5)Bird Dogs
3 sets

6)Calves
4 sets of 15

Comments

Eh ok workout a bit rushed and my hips were not feeling that mobile today some of the reps were def lower backed which I hate! (This workout was done on Thursday)

[nads786]

sick 8 rep sets with 225 fella! strong db rows and CGBP too!
How's the weather in Chicago?

Thanks bro! Weather is actually really nice a chilly 60 degrees perfect for a good workout I think my lifting gets a lot better in warm weather for some odd reason.

[fittofattofit]

Sets of 225 x 8 on the flat bench and 190 x 10 on the CGBP = awesome stuff Nadeem

Nice squatting for Thursday as well .. good heavy reppage and then hitting the fronts

Good luck with the new job today

[nads786]

Sets of 225 x 8 on the flat bench and 190 x 10 on the CGBP = awesome stuff Nadeem

Nice squatting for Thursday as well .. good heavy reppage and then hitting the fronts

Good luck with the new job today

Thanks Andrew! I actually started last Monday already pretty hectic. Ya solid effort but I'm looking to push some more PRs.

[lewdog_5]

Thanks bro! Weather is actually really nice a chilly 60 degrees perfect for a good workout I think my lifting gets a lot better in warm weather for some odd reason.

Definitely not abnormal feeling better in the gym when it is warmer. I moved to Arizona and I feel like I have a whole new body. My best lifting is usually in the summer when it is hot as ****. I feel already warmed up just walking into the gym. It does wonders to the soft tissues like tendons and ligaments.

[nads786]

Definitely not abnormal feeling better in the gym when it is warmer. I moved to Arizona and I feel like I have a whole new body. My best lifting is usually in the summer when it is hot as ****. I feel already warmed up just walking into the gym. It does wonders to the soft tissues like tendons and ligaments.

makes sense also helps with motivation I feel like a turtle in winter

[nads786]

Upper Light

1) BB Incline Bench
barx8
95lbsx8
135lbsx8
170lbsx8
170lbsx8
170lbsx8

2) Chins
bwx12
bwx7
bwx6
bwx6

3)One Arm DB Floor Press
40lbsx8
40lbsx8
40lbsx8
40lbsx8
40lbsx8
40lbsx8

4) Ez bar Cable Rows
50lbsx12
57lbsx10
57lbsx10
57lbsx10

5)Side Cable Laterals
20lbsx20 for 2 sets

6)Planks
3 sets of 8

Comments

Overall solid workout, pretty light overall but my upper body was still sore from Sundays workout, weird I need my body to fully adjust to this frequency already.

Also got some shoulder issues still on the left shoulder need to keep lacrosse balling my high traps.

Also just bought this book hoping it comes in the mail tomorrow:

[fittofattofit]

Good volume with that 'upper light' session Nadeem ... inclines @ 170 are looking strong, strong chins and nice work with those floor presses. How are you finding the single armed presses? Any aggravation of the shoulder? (they tend to require a bit of anterior delt activation)

I haven't heard of that book, but it sounds good ... where did you hear about it?

[nads786]

Good volume with that 'upper light' session Nadeem ... inclines @ 170 are looking strong, strong chins and nice work with those floor presses. How are you finding the single armed presses? Any aggravation of the shoulder? (they tend to require a bit of anterior delt activation)

I haven't heard of that book, but it sounds good ... where did you hear about it?

Thanks Andrew! The db floor presses didn't turn my shoulders at all but I was squeezing my upper back in place to keep my shoulders tight and the weight was light.

I found the book on mobility wod. Its this blog I follow that got me into foam rolling lacrosse ball pressure and stretching and general mobility. I'll let you know how good it is.

[nads786]

Lower

1)BB Back Squats
barx5
95lbsx5
135lbsx5
185lbsx5
225lbsx1
240lbsx5
240lbsx5
240lbsx5

2)GHR
4 sets of 8

3)Front Squats
barx5
135lbsx5
155lbsx8
155lbsx8
155lbsx8
155lbsx8

4)Hypers
bwx12 for 4 sets

5)Hip Thrusts
4 sets of 12-15

6)Calves
4 sets of 15

Comments

Solid workout. BB squats felt pretty hard today, need to widen my stance anything narrow really irritates my knee and lower back. Front squats were brutal after all the back squat work. Still getting some left knee pain for some reason.

[fittofattofit]

Nice work on those squats .. 10 lbs is a big bump on the back squats since last week and you went from sets of 155 x 5 to 155 x 8 on the front squats = great progression. It's meant to be heavier

[nads786]

Upper Heavy

1) BB Flat Bench
barx8
95lbsx8
135lbsx8
185lbsx4
205lbx1
225lbsx1
235lbsx5
235lbsx5
235lbsx3

13 rep PR

2) DB Rows
60x5
80x5
100x5
120x7

3)CGBP
barx8
95lbsx8
135lbsx8
155lbsx8
185lbsx9
185lbsx7

4)One Arm Pulldowns
55x8
70x8
90x8
90x7

5) Rear Cable Laterals
20lbsx20 for 2 sets

6)Planks
3 sets

Comments

Really awesome workout today. Another PR so far mixing up light and heavy BB flat bench every other week seems to really be working for me. Not sure if I should push it next week and go for 240x5 or dial it down to 230 for higher reps.

Back work is getting a bit harder, the 120lbs set just seems to irritate my back a little bit.

CGBP felt awesome narrowed my grip a bit and it really is nailing the triceps.

One arm pulldowns were pretty hard at this not a lot left in the tank, also I forgot what i was aiming for so I ended up with 90lbs for now.

[nads786]

lower

1)BB Squats
Barx5
95x5
135x5
185x3
225x1
255x5
255x5
255x5

2)GHR
Bwx12 for 3 sets

3)hip thrusts
3 sets of 12 reps

4) front squats
Barx5
135x5
155x5
155x5
155x5

6) Hypers
3 sets of 15

comments

Amazing workout I increased the weight for back squats and my form got better. Also not a lot of knee pain as long as I warm up properly and open up my hips on the bottom of the squat.

Front squats were pretty hard after all other stuff I'm going to be really sore tomorrow.

[fittofattofit]

I don't know how I missed that benching session Nadeem ... that was a great workout .. damn jealous of the 235 for 13 reps Close grip to follow is really strong

Great work on those squats as well ... going heavier and the form get's better = WIN
BTW, have you started cycling properly for this season yet?