20 Minutes of Walking Cardio

Leg Extensions on a Nautilus Nitro Machine

     8 sets of 10-12 reps (increasing the weight the first 6 sets and then decreasing the weight for the last 2 sets)

Standing Calf Raises on a Reverse Hack Squat Machine

     6 sets of 10-20 reps (increasing the weight each set)

Rear Delt Flys on a Reverse Pec Deck Machine

     6 sets of 10-12 reps (increasing the weight if I got 12 repetitions)

Seated Calf Plantar Flexions on a Hoist Machine

     8 sets of 10-20 reps (increasing the weight the first 6 sets and then decreasing the weight for the last 2 sets)

Standing Shrugs on a Hammer Strength Machine

     6 sets of 10-12 reps

Rotator Cuff Work on a Universal Cable Machine

20 Additional Minutes of Walking Cardio

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James Hinson is going strong as he gets ready for the April 10,2010 Clash of the Titans. James was in the lightweight division last year but has decided to move up to the middleweight division and the extra weight has been paying off. Here is some of his latest training footage.

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20 Minutes of Walking Cardio

Triceps Pushdowns on a Universal Cable Machine

     6 sets of 10-12 reps (increasing the weight each set)

Preacher Curls on a Hammer Strength Machine

     5 sets of 6-12 reps (increasing the weight if I got 6 or more repetitions)

Seated Dumbbell Behind-the-Head Triceps Extensions

     6 sets of 5-12 reps (increasing the weight if I got 5 or more repetitions)

Standing EZ Bar Bicep Curls on a Universal Cable Machine

     4 sets of 10-12 reps (increasing the weight each set)

Tricep Rope Kickbacks on a Universal Cable Machine

     4 sets of 10-12 reps with each arm (increasing the weight each set)

One Arm Bicep High Position Curls on a Universal Cable Machine

     4 sets of 10-12 reps with each arm (increasing the weight each set)

Plate Front Delt Raises

     6 sets of 8-12 reps (increasing the weight every other set)

Dumbbell Side Delt Raises

     6 sets of 10-12 reps (increasing the weight for the first four sets then decreasing the weight for the last two sets)

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I will be broadcasting my Superbowl party live by computer on Feb 7 @ 6:00 pm.  http://www.ustream.tv/channel/big-willie-superbowl-party 

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http://www.nasa-sports.com/AthleteOfTheYear/Athlete09.htm

NASA Specialty Awards - 2009 Winners

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I made a HUGE mistake (pardon the pun).  The big kid from Denton TX that now plays for the Cardinals is Herman Johnson, not Moore.  Herman Moore was a wide receiver for the Detroit Lions in the 90's.  My apologies to the big man.  Actually, he's down to 380 now.  

For my punishment for my error, I am off to the gym to do some upper back work and hit the stairclimber.   Listening to Skynrd on the IPod makes it easier. 

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The King Is Gone But Not Forgotten

Tom Manno

2-16-58 -  1-27-10

http://www.nasa-sports.com/Tom%20Manno%20Tribute%20NASA.htm 

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Had a nice somewhat early lifting session today...Didnt sleep too much last night, so decided to get down to the ol garage and get it done!  It went well too...I thought about my last three weeks on my explosive overhead or jerks days, I did the first wk straight weight, on the second wk, weight with chains...well on this wk I decided to do it as a second lift. I started off with my secret weapon lift the overhead squat...the only difference was I added my heavy chains which I do often. I used doubles and singles with this. The final double was with 160lbs of bar weight and the heavy chains...which weigh in the 100lb range. This was not too tough, as if i wanted i probably could of hit a triple...The final single was with 205lbs of bar weight and the chains. This ended up being pretty tough...In the final stages of the lift I almost lost it.    After these I did just 4 quick singles in the power jerk...probably taking 6 minutes to complete them. I kept the rest fast and just did them...they went...245x1 335x1 385x1 405x1. When I lowered to explode with the 405 it felt heavy in the legs, because of the heavy overhead squats, but I dipped under it pretty well and caught it fairly easy... So all in all...it was a good session...     God Bless.

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20 Minutes of Walking Cardio

Benchpress

     1 set of 20 reps, (add weight) 1 set of 10 reps, (add weight) 1 set of 3 reps, (add weight) 1 set of 2 reps and then four single rep sets (adding weight if I completed the lift without any assistance from the spotter.)

2 Board Press

     4 sets of 2-3 reps (adding weight if I got 3 repetitions)

Decline Bench

     5 sets of 4-5 reps (adding weight if I got 5 repetitions), (reduce the weight) 1 set of 10 reps, (reduce the weight) 1 set of 33 reps

Triceps Pushdowns on a Universal Cable Machine

     1 set of 30 reps and 1 set of 18 reps

20 Additional Minutes of Walking Cardio

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Tom Manno - The Friend, The Lifter, The Legend, The Man, The Husband and the Father

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Jan 23-24 NASA NATURAL NATIONAL PL CHAMPIONSHIP RESULTS

                      http://www.nasa-sports.com/Results/Results%20NatNats.htm

WOW!!! The first USA powerlifting meet to broadcast live! Nasa Tv Live: http://www.justin.tv/nasapl Several Nasa meets are scheduled to be broadcast live. Congratulations to Ryan, Chad & Brian for winning the Nasa championship belts.  The belts are worth $600 each.

2010 Nasa Natural Team Championship-- Texas

Ryan Irwin - Iowa - 148 Power Sports - Coefficient of 6.0636 - 914 lbs

Brian Ammerman - New Mexico - 181 Equipped Powerlifting - Coefficient of 8.6401 - 1421 lb

Elaine Waugh-NM 2009 female PL of the Year

Jon Marshall

Danielle Carmickle

Danielle Carmickle

Danielle Carmickle

Jon Marshall & Danielle Carmickle

Henry Thomason

Heena Patel

Davey Ridlen

Davey Ridlen

Heena Patel

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Not gonna be around this weekend to train so I had to shirt bench tonite and do some lighter bench after.

Benchpress

135x20,225x3,335x1 to 2 board, added loose (rep) shirt 445x1 to a 2 board,535x1 to a 2 board,645x1 to a 1 board, workset 735x3 to a 1 board, wasnt finnished kept loose (rep) shirt on and added a plate to go 825, truthfully I havent gone this heavy full range in any shirt since september. I took it out, came down and it grazed my belly and I popped it up for an easy single prolly coulda had a shot at a double.

Took shirt off

close grip Benchpress with 25lb. kettles hanging from doubled minnis,

135x5,185x5,225x5,275x5. I actually did these like those weak jackasses who keep their feet off the floor when they bench cause it hurts their back, This way it makes the lift even less stable. When doing these you have to hold each rep at lockout for a 3 second count as the kettles are dancing around in air and you have to really stabilize, pretty cool exercise deff gonna hit these again.

Cool workout!!!! hoping to squat and do some kind of pull thurs night with the Bernor clan. I am looking at hittin a full meet in a couple weeks just to get back out there again. We'll see... God has a plan.

CT

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