A day in the life lifting w/nach

[NACH3]

Hey Brothers in Iron,

Welcome to my new thread in which I will go into detail on many and various aspects of lifting, Q & A's, what it's like to get up each day with chronic pain(as I know many of us do), I'll log my w/o's as I tend to go back and forth to power building and BBing, we'll talk about the mindset needed to achieve the goals we set forth regardless... and with that I expect many members to come forth and share what they're feeling, even log your w/o's and ask ?'s people!!! If I don't know the answer I sure know the Member's who will

I need to get back on my prepping meal plans for the wk ask feel it's been my down fall lately and I want this thread to hold me accountable!

I've been going through a difficult time with neck and back pain on top of my R shoulder which the nerves are often getting trapped from my spine outward(causing my R & L arms to go numb, moreso recently)... I have been pushing much more weight lately and I love the feeling like MPing 295 for reps now after not pressing OH for yrs!

I wish you all to join in and share your beliefs and opinions, as well! We can all benefit from one another so let's do this fellas(& GGR D & KJ) and any other females who'd like to share whatever they feel - I'm opening this in hopes of collaborating with MS(and his threads) and the HOFs as to help guide us as well as myself sharing all the knowledge I can & everything in between!

I hope to see you all on this journey together and with myself!

PS... I'll still be true to 'the HIT Dungeon' as well but it's time for me to branch off and help others with what Marcus and that crew has really taught me!! Let's do this sh!t people!

Much respect,

NACH

[MuscleScience]

Nice! Following

[NACH3]

Nice! Following

Thx brother! Good to have you!

[NACH3]

This was my last lift

Delts tri work - benching the other day I strained my good shoulder right in the front delt(hurts to the touch as well as raising it and the negative down) we'll see hi it goes

-- smith MP - **PB** 295 for 7
Pyramided up doing 10+ reps for 3 w/u as I added weight
2w(295) 8 w/two forced reps/5 w/2 forced DD + burn out

-- seated side laterals
2w DD 8-12 rep range on working sets not drops

-- rear delts lying 35* facing incline live these KEL!
4w w/60s elbows flared pulling up & out 12+ w/20sec rest

-- front delts - tea cups - raise w/a twist out(thumbs up) unilaterally
3w no rest just arm to arm 12*

My delts were smoked after this
-- incline skull crushers s/s'd into CG press
1w(145) 6-8 with forced reps then L shoulder was giving me grief so I lowered the weight and went for TUT 3w(90) 8-15 minimum rest like above

- EZbar CG pushdowns
1w drop x4 heavy then burn out

- one arm rope ext's for lateral head
3w no rest arm to arm - high reps(20+) with forced reps tohig rep range with opposite arm

Need an arm and a leg day... but just had a reiki specialist work on my trapped nerves from my neck to my R shoulder girdle, down my spine(radiating back and forth side to side) - I'm gonna take it easy today since that was yesterday

Btw - my good shoulder is feeling much better as well!

[CharlesThe4th]

What's up Nach?

Had a nice back session today. Felt really strong. Lost 2 lbs. This week and plan on adding them right back this beautiful 4th of July weekend!!

5x5 Deadlifts- First time on dead lifts in 2 years. 225lbs just to get form right and get comfortable again with them.

3x8 BB bent over rows

4x8 wide grip pulls

4x12 seated close grip pulls

3x12 close grip pull downs

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[MuscleScience]

What's up Nach?

Had a nice back session today. Felt really strong. Lost 2 lbs. This week and plan on adding them right back this beautiful 4th of July weekend!!

5x5 Deadlifts- First time on dead lifts in 2 years. 225lbs just to get form right and get comfortable again with them.

3x8 BB bent over rows

4x8 wide grip pulls

4x12 seated close grip pulls

3x12 close grip pull downs

Sent from my SM-S902L using Tapatalk

I'm going to start hitting DL again. Been several years and I miss them...

[CharlesThe4th]

I'm going to start hitting DL again. Been several years and I miss them...

They felt really good today. After the dead lifts I was able to pull more weight on the bb bent over rows too for some reason. Definitely a great session today.

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[NACH3]

I'm going to start hitting DL again. Been several years and I miss them...

Me too... gotta get my form backfirst and foremost hence why I suggested Snatch grip deads - it'll bring up your reg deadlift too!

[NACH3]

What's up Nach?

Had a nice back session today. Felt really strong. Lost 2 lbs. This week and plan on adding them right back this beautiful 4th of July weekend!!

5x5 Deadlifts- First time on dead lifts in 2 years. 225lbs just to get form right and get comfortable again with them.

3x8 BB bent over rows

4x8 wide grip pulls

4x12 seated close grip pulls

3x12 close grip pull downs

Sent from my SM-S902L using Tapatalk

Welcome CharlesThe4th! How ya been?

Snatch grip deads are great for pulling in your form after not DL for a while... --- really wide grip & you'll need straps but when your hips come thru the bar will be 'pecker' high lol that's how you know your wife enough! Start light @ 135 keep low back arched and chest up towards wall & sit back like your gonna take a sh!t and drive through your heels!!

How much you weighing now and what weights are you using for BB Bent over rows/& T-bars? I Love BB Bent over rows!!

[CharlesThe4th]

I've been good man. A lots different now I came back to the forum a month or so ago after a few months. Never tried snatch dead lifts, I'll look them up though. My weight is horrible, I'm 300lbs, now. Gotta get back to 220! I was doing 185 for 10 and 225 for 6 on bent overs. Not doing any T bar rows at the moment. Closest thing I do is seated close grip pulls.

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[Capebuffalo]

Take the reigns brother. Nice thread.

[NACH3]

Take the reigns brother. Nice thread.

Cape I'm gonna need you in here!

[Capebuffalo]

Cape I'm gonna need you in here!

You know I got your back brother.

[NACH3]

You know I got your back brother.

Of course I do!

[KINGKONG]

skull crushers even incline skull crushers have been really hurting my elbows so I've been changing it up a little..
Close grip bench
1 warmup set
1 set of 12 reps
1 set heavy weight 7 reps pause 2 more pause 1 more to failure
Super setted with cable pushdowns

3 sets 2 hand overhead dumbbell extention
3sets pushdowns dd set on the last set
4 sets One hand pushdowns till failure no rest back and forth arm to arm
My triceps were fried after this Iam a big believer it's not the amount of sets it's the workload and intensity that causes growth in me
Legs tonight I usually warm up then squats right away but last time I prexuausted my quads with leg extensions first then did squats and my legs were extra sore so I figured I would try that again..I've been focusing more on slow controlled movements and slow negatives and good form..
I like this Nach just a good discussion of training injuries and whatnot while Iam def do not have as many injuries as you have to work around I think everyone can learn from the warm ups and prevention that you do to stay training that hard injury prevention is not something you think about most of the time untill it's too late ..

[AKD_FitChick]

Nice Nach!!!

I am here as well! Following away!


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[Capebuffalo]

Haven't worked out in 2 weeks due to work but I have a special delivery coming soon. So plan to hit shit hard soon.

[NACH3]

Haven't worked out in 2 weeks due to work but I have a special delivery coming soon. So plan to hit shit hard soon.

Yessir! I haven't either - but starting tomorrow I'm back in gym and also woke up this am taking my pops out and his car was stolen!

[MuscleScience]

I crushed a chest workout tonight. Had some massive pumps, I also mixed in some light squats to continue the knee rehab. Felt pretty good, I was shooting for 100 total reps mixed in sets of 10. I made it to 60 total reps before I shut it down. I started to get tired and my form was going of poo. No sense in pushing it. But that's the most volume on back squat I've done in since I hurt it. Pretty happy with that actually. Since it's actually only the second time I've back squated without pain.

[Obs]

You men are ready to compete again right??? ��

[MuscleScience]

I got one on for Merica today. Back and Bi's, then went to the pool, chugged a couple of beers and looked at some chicks in bikinis with my shades on so they couldn't see.

[OdinsOtherSon]

I got one on for Merica today. Back and Bi's, then went to the pool, chugged a couple of beers and looked at some chicks in bikinis with my shades on so they couldn't see.

Nice.....

[NACH3]

Sorry guys will be back I'm taking a break to clear my head and get my mindset back... plus I'm burnt out

I'll be back at it this coming wk! Ask questions I'll be on just going thru a lot of shit right now!

Thanks all and I appreciate the wait!

Nach

[Obs]

Sorry guys will be back I'm taking a break to clear my head and get my mindset back... plus I'm burnt out

I'll be back at it this coming wk! Ask questions I'll be on just going thru a lot of shit right now!

Thanks all and I appreciate the wait!

Nach

Good luck, hope it all settles down and you come back with drive

[OdinsOtherSon]

Sorry guys will be back I'm taking a break to clear my head and get my mindset back... plus I'm burnt out

I'll be back at it this coming wk! Ask questions I'll be on just going thru a lot of shit right now!

Thanks all and I appreciate the wait!

Nach

Take the time brother. If your head isn't in this game, you're pissin in the wind! Have a great weekend NACH!

[NACH3]

Take the time brother. If your head isn't in this game, you're pissin in the wind! Have a great weekend NACH!

Thx brother!

[NACH3]

Hey all - on star works lol found my car and the only thing taken was my fuvkin floor mats lmao - so it's been 3wks since I last lifted or about that...
I tore my chest up today

Lots of pressing heavy and10-12 range w/DBs - I'll write it out but I weighed only 198 and was just as strong took a few pics today
LMK whatcha think and what i need to work on(except shaving) - right BIB?! Lol

[NACH3]

Chest bis

-- smith incline press
2w heavy 3drops

- Incline DB Press
Pyramided up 4w sets - 12 - 8

- hammer incline press
1w Drop+RP

- flat hammer strength press - I was wore out by this time did lots of slow negs on tempo
2w

- cables high to low(Bent over) 12ish
1w 3 drops

- cables low to high - slow with hold at top of contraction 10-12
2w drop

- short straight bar curls
1w heavy 3 drops

- hammer curls
1w 3 drops

- rev curls
2w high reps!

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[NACH3]

What's up fellas,

Got a good delt/tri w/o in today.... shirt intense and to the point! Snapped a few pics - I've been priming... carb cycling and I'm liking the way things are coming along - gotta nice little blast set up when done
T3 - 75-100mcg/day
Test p/ + E
Tren Ace frintloaded w/Tren E

Would love to compete within a yr or so(would have to be physique due to my limited ROM) in R shoulder - can't hold poses... at least certain ones and some can't even do! But I'll be working with an ART specialist as well
As Reiki massage therapist(it's more about using energy to break up scar tissue etc....

Suppersetted everything today with delts and tris




This is at 197 atm... lightest I've been in 2.5 yrs easily!

[Capebuffalo]

What's up fellas,

Got a good delt/tri w/o in today.... shirt intense and to the point! Snapped a few pics - I've been priming... carb cycling and I'm liking the way things are coming along - gotta nice little blast set up when done
T3 - 75-100mcg/day
Test p/ + E
Tren Ace frintloaded w/Tren E

Would love to compete within a yr or so(would have to be physique due to my limited ROM) in R shoulder - can't hold poses... at least certain ones and some can't even do! But I'll be working with an ART specialist as well
As Reiki massage therapist(it's more about using energy to break up scar tissue etc....

Suppersetted everything today with delts and tris




This is at 197 atm... lightest I've been in 2.5 yrs easily!

Better watch your 6 Nacho. His arms blew the fuck up. Lol. Pause. Lol.

[NACH3]

Better watch your 6 Nacho. His arms blew the fuck up. Lol. Pause. Lol.

Hahaha lmfao!

But he outweighs me by 15+ lbs so he must be bigger... pause.... lol!!! Haga

[Capebuffalo]

Hahaha lmfao!

But he outweighs me by 15+ lbs so he must be bigger... pause.... lol!!! Haga

Right.

[Obs]

Better watch your 6 Nacho. His arms blew the fuck up. Lol. Pause. Lol.

That guy looks fucking awesome! Bet he gets all the pussy he wants, he looks strong as fuck too!

[NACH3]

That guy looks fucking awesome! Bet he gets all the pussy he wants, he looks strong as fuck too!

Youse an ugly MOFO You couldn't even carry my jockstrap my man

[NACH3]

Morning Brothers!

Biceps are really sore.... did like 5w sets of hanging concentration curls at about 12 reps but by the 5th set I was getting 6-8 then forcing with other hand good stuff(only waited 20sec between each set) - peaks are sore!

Legs it is today!

[Obs]

It will feel good to kick ass again. I missed you homos!

[Capebuffalo]

Morning Nacho

[NACH3]

Morning Cape

How we doing today?

Any plans on lifting or waiting till tomorrow(you know where I'm going with it)?

[Capebuffalo]

Morning Cape

How we doing today?

Any plans on lifting or waiting till tomorrow(you know where I'm going with it)?

I know where you're going. Plan is to start back hard on Monday. I feel like my muscles have atrophied. Lol

[NACH3]

I know where you're going. Plan is to start back hard on Monday. I feel like my muscles have atrophied. Lol

I thought so too but I'm getting more looks and people saying I look bigger due to dropping the weight I have - delts arms and stomach much better!

Today the Personal Training director at the gym said 'getting ready for a show your delts look like pumpkins ' I said thanks I'll take it lol