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  1. #154
    Barbarian nycmil's Avatar
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    09-30-2013

    Leg Sled (icar): 200#- 10 reps, 280#- 10 reps, 340#- 10 reps, 400#- 10, 15, 15 reps .... back held up

    1 arm Row Machine (icar Vert): 110#- 4x8 each arm

    DB 1 arm Clean/Press: Left 85# DB- 2 singles, 100# DB- 3 singles Right 85# DB- 1 rep, 100# DB- 4 singles .... 13 count overhead hold, accounting for dodgy rotator cuff

    DB Hammer Curls: 30# DB- 15 reps, 45# DB- 10 reps, 65# DB- 5x3 each arm

    Rev Pushdown (UH grip): 80#- 23 reps, 110#- 15 reps, 130#- 6, 3, 5, 3, 3, 3, 3 reps .... wanted to focus on tricep


    1 Knee Cable Crunch: 80#- 3x13 each side

    Cable Face Pull: 80#- 21 reps, 110#- 13 reps, 130#- 10 reps, 150#- 2x7

    DB 1 arm OH Shrugs: 35# DB- 3x13 each arm

    DB Squat Jumps: holding pair of 35# DBs- 2x7 jumps, pair of 45# DBs- 3x5 jumps, pair of 55# DBs- 5x3 jumps, pair of 60# DBs- 3x3 jumps

    Hanging Knee Raise (DB between feet): 30# DB- 10, 10, 9 reps, 45# DB- 2x4

  2. #155
    Barbarian nycmil's Avatar
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    10-03-2013


    BB Military Press (rack): 135#- 8 reps, 155#- 5 reps, 185#- 3x2


    DB 1 arm High Pulls: 70# DB- 8 reps, 80# DB- 2x5, 90# DB- 2x5 each arm .... form was off

    DB 1 arm Clean/Press: 80# DB- 2 singles, 90# DB- 2 singles, 100# DB- 4 singles each arm

    Leg Curls (matrix): 80#- 17 reps, 110#- 2x10, 130#- 4x5

    Short ROM Leg Press pushing through heels (icar) : 200#- 25 reps, 300#- 17 reps, 400#- 11 reps .... 400#- 2x8 pushing through balls of feet

    Rev Pulldown (FA): 100#- 17 reps, 130#- 12 reps, 160#- 4x5

    Pulldown Shrugs: 70#- 25 reps, 100#- 17 reps, 115#- 17 reps, 130#- 17 reps


    Row Shrugs (seated cable row): 130#- 3x13


    N Squats: 100#- 23 reps, 130#- 21 reps, 160#- 21 reps, 180#- 15 reps

    Judo training later on last night

  3. #156
    Barbarian nycmil's Avatar
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    10-07-2013



    DB Push Press (ATG squat and touch DB overhead): pair of 75# DBs- 4x6

    DB Clean Pulls: pair of 75# DBs- 6x6

    DB Renegade Rows (aka plank rows): pair of 75# DBs- 3x10 each arm

    DB 1 arm Clean/Press: 85# DB- 3 singles, 95# DB- 3 singles each arm .... 10 count overhead hold, rep


    Short ROM Leg Press (icar): 220#- 25 reps, 300#- 23 reps, 400#- 2x15 .... pushing through heels only


    Tricep Pushdowns: 84#- 4x10

    1 arm Pulldown (side): 60#- 15 reps, 84#- 13, 11, 11 reps each arm


    Calf Raises Short ROM Leg Press (icar): 200#- 21 reps, 300#- 16, 13, 14 reps, 400#- 8, 6 reps



    Cable Lunges (FM dual cable): 60#- 11 reps, 90#- 11 reps, 110#- 8, 10 reps, 130#- 3x8 each leg


    Cable Shrugs (FM dual cable): 130#- 21 reps, 160#- 3x8

  4. #157
    Barbarian nycmil's Avatar
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    10-10-2013

    BB Hack Squats: 225#- 15 reps, 275#-7 reps, 295#- 3x4 .... I was supposed to do Hack Machine Squats but 3 old dudes were taking forever, lower back starting to act out

    BB Military Press: 135#- 8 reps, 155#- 2x7 .... not scheduled also

    Rev (grip) Pulldown (FA): 115#- 17 reps, 145#- 10 reps, 175#- 4, 4, 5, 5, 5 reps

    SA Pulldowns: 80#- 25 reps, 110#- 15 reps, 130#- 11 reps, 150#- 7 reps, 160#- 7 reps

    Lunges (FM dual cables): 80#- 11 reps, 100#- 11 reps, 120#- 11 reps, 140#- 3x8, 150#-2x5 each leg


    Leg Curls (matrix): 90#- 17 reps, 120#- 10, 8 reps, 140#- 2x3, (break Dip Machine) 140#- 3x5

    Seated Dips (matrix): 100#- 23 reps, 130#- 17 reps, 160#- 13 reps

    Dip Shrugs (matrix): 110#- 3x17 .... backrest at odd angle, not good!


    Standing Hip Flexion: 25#- 15 reps, 35#- 3x15 each side

    Saxon Side Bend: 25# plate- 3x8

    Cable Face Pulls: 70#- 17 reps, 100#- 15 reps, 130#- 3x12

  5. #158
    Forum Leader: Training Journals tjoe's Avatar
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    wasup man?
    just checking in.
    still can't imagine doing so many things in one session. LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #159
    Barbarian nycmil's Avatar
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    Quote Originally Posted by tjoe View Post
    wasup man?
    just checking in.
    still can't imagine doing so many things in one session. LOL

    can recover from fatigue and injury faster than normal, plus handle big workloads. however, brute strength sucks

  7. #160
    Barbarian nycmil's Avatar
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    10-15-2013

    DB Push Press (ATG squat and touch DBs overhead): pair of 75# DBs- 6, 6, 5, 5, 5 reps

    DB 1 arm Clean and Press: 90# DB- 1 rep, 100# DB- 4 singles each arm .... 15-17 sec count overhead for all singles

    DB Renegade Rows: 75# DBs- 4x11 each arm

    Leg Extension (Mag): 8 bricks- 17 reps, 11 bricks- 13 reps, 14 bricks- 2x8, 16 bricks- 2x6, 18 bricks- 5 reps, 19 bricks- 3x3

    Standing Leg Curl (icar): 40#-15 reps, 60#- 10 reps, 70#-2x10, 80#- 2x7 each leg

    Cable Tricep Pushdown: 6 bricks- 21 reps, 9 bricks- 13 reps, 11 bricks- 5x5 .... lots friction on cable

    Cable 1 arm Pulldown: 4 bricks- 3x15, 6 bricks- 2x5 each arm

    Hip Flexion: 35#- 3x13 each side

    Saxon Side Bend: 10# plate- 10 reps, 25# plate- 3x7 each side

    BB Drag Curl: 45#- 4x7

  8. #161
    Barbarian nycmil's Avatar
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    10-22-2013

    week off visiting schools with kid

    DB Deadlifts + bands:

    pair of 100# DBs- 13 reps

    pair of 100# DBs + pair of short mini bands- 8 reps

    pair of 100# DBs + pair of mini monsters bands- 8, 6 reps .... one band snapped

    pair of 100# DBs + pair of light bands- 3x5

    DB 1 arm Clean/Press: 100 # DB- 5 singles each arm (20 count overhead hold each)

    BB Curl/Rev grip Overhead Press: 95#- 8 reps, 115#- 6, 5 reps, 135#- 4x2

    Lunges (FM Hams): 40#- 13 reps, 60#- 4x7, 70#- 2x6, 75# (stack)- 3x5 each leg

    Leg Curls (matrix): 90#- 17 reps, 110#- 11 reps, 130#- 5x5

    SA Pulldowns: 70#- 13 reps, 90#- 2x8

    SA Pulldowns (rev grip): 50#- 17 reps, 70#- 2x10

    Tri Pressdown: 70#- 17 reps, 100#- 10, 6, 5, 5, 5, 5, 5 reps

    Back Extension (matrix): 100#- 17 reps, 145#- 17 reps, 175#- 7 reps, 190#- 5, 5, 2 reps

    Leg Extension (tech): 110#- 4x10

    Cable Bent Over Rows (dual handles): 100#- 13 reps, 180#- 13 reps, 200# (stack)- 13, 12, 11 reps

    BB Drag Curls: oly bar (45#)- 5x7

  9. #162
    Barbarian nycmil's Avatar
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    10-28-2013

    doing school with kid .... average one weight day in gym a week. focusing on judo and speed

    DB 1 arm Clean/Press: 100# DB- 5 singles (20 sec count hold overhead) each arm

    Hack Machine (precor): 2 plates/side- 2x8, 3 plates- 8 reps, 3 plates+ 35#- 5, 6, 5, 5, 5 reps

    Calf Raise Hack Machine (pre): 3plates + (2)35# plates- 3x10

    Chest Supported Row: 2 plates- 15 reps, 3 plates- 8reps, 3 plates + 25# plate- 2x5, 4 plates- 4x3

    Kneeling Cable Crunch: 60#- 4x12 each side

    1 arm Pressdown (gripper attch): 30#- 10, 10, 8, 5 reps each arm

    1 arm Cable Curl (gripper attach): 30#- 15 reps, 50#- 3x7 each arm

    Good Mornings (bands): mini + mini monsters bands- 17 reps, mini + orange light- 3x13

    Lunges (FH Ham): 50#- 13 reps, 60#- 6, 7, 7 reps, 75#- 5x5 each leg

    Hip Flexion: 35#- 3x13 each leg

    Saxon Side Bend: 10# plate- 10 reps, 25# plate- 3x7

    90 min walk later on
    Last edited by nycmil; November 1st, 2013 at 12:24 PM. Reason: wrong date

  10. #163
    Barbarian nycmil's Avatar
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    10-31-2013


    working mobility and judo

    DB Close Grip Tri Press: 100# DB- 4x17

    Calf Raise (Precor Hack): 3 plates/side- 21 reps, 4 plates- 17 reps, 5 plates/side- 3x13

    Chest supported Row: 2 plates- 13 reps, 3 plates- 10 reps, 4 plates- 5x3

    DB Chest supported Row Shrugs: pair of 55# DBs- 2x13, pair of 75# DBs- 2x7

    Diagonal Raise: 35# plate- 4x10 each side, superset w/ micro band dislocates- 3 sets

    Sissy Squats (wt harness): BW- 10 reps, 55# DB- 10 reps, 75# DB- 10 reps, 85# DB- 8 reps, 90# DB- 2x7

    Cable Rear Kickback- 30#- 4x21 each leg

    Cable Shrugs (behind back): 90#- 21, 13, 13 reps

    DB Cuban Press: pair of 20# DBs- 3x7


    90 min walk later on

  11. #164
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    11-04-2013

    BB Curls/ Rev grip Overhead Press: 115#- 5 reps, 135#- 3, 2, 2, 2, 2 reps


    DB Deadlift + bands: pair of 100# DBs + pair of OL bands- 3x10


    BB Overhead Press (rack): 135#- 5 reps, 175#- 3, 2, 3, 2 reps, 185#- 2, 2, 1 reps

    Lunges (FM cable): 80#- 15 reps, 110#- 2x8, 130#- 8 reps, 150#- 3x8, 170#- 6 reps each leg

    Rev grip Pulldown(fa): 115#- 15 reps, 145#- 2x7, 160#- 2x6, 175#- 2x4

    Cable Row (parallel grip): 130#- 3x13

    Cable Row Shrugs (wide): 130#- 3x13

    90 min walk later on

  12. #165
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    11-06-2013



    DB Deadlifts + bands: pair of 100# DBs + pair of short OL bands (hold for time): 30, 25, 20, 10, 20, 20, 15 sec holds until grip gave out

    DB Squat Jumps: holding a pair of 35# DBs- 10 jumps, 50# DBs- 2x5 jumps, 65# DB- 2x5 jumps, 75# DBs- 3x3 jumps

    Cable Pulldowns Shrugs: 85#- 25 reps, 115#- 2x25

    1 arm Pressdown (gripper): 30#- 10, 10, 10 reps- break another- 10 reps rest pause R arm

    SA Pulldowns: 100#- 23 reps, 130#- 2x10, 170#- 5x5

    Face Pulls: 100#- 17 reps, 130#- 2x13, 150#- 6 reps

    Cable Rear KB (mag): 50#- 3x21 each leg

    Cable Squat/Row (mag): 210#- 5x10 .... stack

    Cable Twists (mag): 50#- 3x10, 70#- 7 reps each side

  13. #166
    Forum Leader: Training Journals tjoe's Avatar
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    just looking in...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #167
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    11-12-2013

    3.5 hour sleep and kind of dragging pre-workout. some coffee and 35 min walk to gym. sipped protein drink with creatine during workout


    DB Push Press (ATG squat- touch DBS overhead): pair of 80# DBs- 4, 4, 4, 3, 3, 3 reps

    DB Deadlifts + bands: pair of 95# DBs + pair of short OL bands- 13, 10, 12 reps .... only one 100# DB available

    DB 1 arm Clean/Press: 100# DB- 3 singles each arm.... hold overhead for 20 count each rep .... got some use out of the one 100# DB

    DB Kneeling Jumps: BW- 5 jumps, pair of 20# DBs- 5, 5, 7, 7, 7 jumps ..... almost a year long break doing these b/c slight fracture last DEC and just forgetting about them... next day the most soreness in quad for a long time

    1 arm Pulldown: 55#- 13 reps, 70#- 2x10, 85#- 3x5 each arm

    1 arm Rev grip Pushdown: 60#- 3x10 .... had the same issue as last time with R arm, had to do rest pauses to get reps .... focus on myofascal for R tricep

    DB Rev Curls: pair of 45# DBs- 3x10 .... forearm pump and pinkie cramps

    Cable Rear KB (mag): 50#- 2x21 each leg

    Cable Bent Over Row (mag): 210# (stack)- 5x10

    Cable Twist (mag): 50#- 3x13 each side

  15. #168
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    11-14-2013

    Had to hit the weights on my rest day plus short of sleep. Had some coffee pre work out and extra protein during/after. I had a good session, but the next 3 days were rough.


    DB Swings (to overhead): 40# DB- 17 swings, 60# DB- 3x10 swings .... easy


    Seated Leg Curls (icar): 100#- 21 reps, 140#- 13 reps, 180#- 6x5

    Chest Shrugs (LF): 150#- 22, 15, 12, 15, 15 reps

    DB Incline Shrugs: pair of 60# DBs- 4x11

    Hang Cleans (25# FatBar attached to FM cables): FB + 30# FM- 5 reps, FB + 70# FM- 5, 5, 5, 3 reps, FB + 90# FM- 2x3


    Hike: 40# DB- 3x15 each side

    Leg Press: (3)35# plates/side- 7 static holds x 40-30 sec count .... quad was a little numb afterward

    BB Drag Curls: 70# fixed bar- 5x5

    DB Lat Raise (partial): 45# DB- 10, 10, 7, 7 reps


    Rev Hypers: BW-5x17

  16. #169
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    11-19-2013

    BB Curl/Rev grip Overhead Press: 115#- 5 reps, 135#- 6x2

    DB Swing (to overhead): 50# DB- 13 swings, 60# DB- 2x11, 70# DB- 3x5

    Seated Leg Curls (icar): 120#- 25 reps, 180#- 7, 7, 5, 5, 5, 5 reps

    Seated Rows (LF) (elbows out wide grip): 115#- 17 reps, 145#- 10 reps, 160#- 11 reps, 175#- 3x5, 190#- 3 reps, 205#- 3 reps, 220#- 2 reps

    DB Sissy Squats (weight harness): 60# DB- 13 reps, 90# DB- 4x10

    Toe Press (LF Seated Leg Press): 210#- 25 reps, 270#- 2x17, 310#- 14 reps, 390# (stack)- 2x10

    Chest Press (LF): 150#- 3x15

    DB Rev Curls: 45# DBs- 3x10

    Back Ext. (Mag): 170#- 2x15, 90#- 2 sets of pulsing reps

  17. #170
    Barbarian nycmil's Avatar
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    11-25-2013



    BB Clean/Press: 155#- 5 reps, 185#- 5x2 ..... power clean off floor, press for reps ... last min. sub for rack pulls

    BB Shrugs + bands (DL off floor, then shrug) : 2nd sub for rack pulls


    205# + pair of short mini bands- 7 reps

    225# + pair of mini bands- 7 reps

    switched to mixed grip 245# + bands- 10 reps

    265# + bands- 10 reps

    275# + bands- 10 reps

    285# + bands- 8 reps

    295# + bands- 6 reps

    DB 1 arm OHP + long mini band: 45# DB + band- 6 reps, 55# DB + long mini- 5 reps, 60# DB + long mini- 5 reps, 70# DB + long mini band- 2x3 each arm

    DB Kneeling Jumps: BW- 12 jumps, holding pair of 25# DBs- 3x6 jumps, pair of 35# DBs- 3x5 jumps

    Leg Press (icar): 3 plates/side- 10, 13, 13 reps, (4) plates/side- 11 reps ... did not want to go heavy right after doing jumps with weights

    Rows (HS chest support): 2 plates- 4x7

    Rev grip Pulldowns (HS cable): 130#- 17 reps, 160#- 8 reps, 180#- 5, 6, 6 reps, 200#- 3x3

    Rev grip Tricep Pressdown (HS cable) : 80#- 10, 10, 6, 4, 5, 4 reps

    Pulldowns (HS cable- static holds): 130#- 30 sec timed hold, 160#- 3x 30 sec timed holds

    Cable Pullthroughs (icar pulley): 80#- 15 reps, 100#- 3x10

    Kneeling Cable Crunches (icar pulley): 100#- 2x10

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