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  1. #171
    Barbarian nycmil's Avatar
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    12-03-2013

    BB Curl/Rev Military Press: 115#- 8 reps, 135#- 2x3, 140#- 2 reps, 145#- 3 singles, 150#- 2 singles


    BB Rev Curls: 95#- 2x7 (no thumbs), 115#- 2x5, 135#- 3x2 .... 135# probably half cleans

    Resisted Jumps: PPJ (bands) - 5 jumps, PPJ+ holding 25# plate- 4x7 jumps, PPJ + holding 35# plate- 6 jumps

    GM Jumps: 45#- 2x7 jumps

    DB Shrugs: pair of 95# DBs + pair of short mini bands- 3x17


    Cable BentOver Rows: 170#- 3x11

    Leg Sled (icar): 160#- 13 reps, 220#- 10 reps, 260#- 10 reps, 300#- 3x5 .... simulate coming out of hole

    Seated Twists (holding plate arm length): 25# plate- 13 reps, 35# plate- 10 reps, 45# plate- 2x6

    Cable Crunch (1 knee): 70#- 6x11

    DB Incline Skullcrushers: pair of 25# DBs- 3x17

  2. #172
    Barbarian nycmil's Avatar
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    12-12-2013



    DB Push Press + PPJ bands: pair of 75# DBs- 6, 5 reps, pair of 75# DBs + PPJ bands- 6x3 ... ATG squats and touch DBs overhead

    DB SLDLs: pair of 60# DBs-10 reps, pair of 75# DBs- 3x11

    Cable Lunge (FM Hams): 40#- 13 reps, 55#- 11 reps, 65#- 2x7, 75#-3x5

    Band Chest Press: OL band- 3x12

    Cable 1 Knee Crunch: 90#- 10, 10, 10, 10, 8, 8 reps

    Pulldowns (med grip): 130#- 17 reps, 160#- 11 reps, 190#- 2x5, 220#- 2x4

    Rev Pullthroughs: 25#- 3x15


    DB Swings (to overhead): 45#- 8 reps, 65#- 3x5

    25 min fast walk (12# vest) leaving gym

  3. #173
    Barbarian nycmil's Avatar
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    12-20-2013

    once a week until 2014

    BB Curl/ Rev grip Military Press: 95#- 10 reps, 115#- 5 reps, 135#- 6 singles, 145#- 3 singles, 155#- 4 singles .... bend in barbell messed with hand position


    BB Shrugs (+ bands): 225#- 20 reps, 225# + pair of short mini bands- 15 reps, 245# + mini bands- 13 reps, 275# + mini bands- 5, 4, 4, 6 reps


    BB Deadlifts (+ bands): 225# + pair of OL bands- 2x5 .... grip giving out


    BB Military Press: 135#- 2x5


    Rows (chest supported, Icar): 2 plates- 10 reps, 3 plates- 2x7, 4 plates- 3, 3, 3, 3, 2 reps


    Good Mornings (bands): mini + mini monster band- 15 reps, mini monster + OL band- 3x10


    Cable Lunge (FM): 90#-13 reps, 130#- 10 reps, 150#- 10 reps, 170#- 3x7 each leg


    Band Bench Press: OL band- 3x6 fast as possible, and 3x15 grind out reps


    Pulldowns (kneeling, narrow grip): 108#- 10 reps, 144#- 2x7, 168#- 4x5


    Seated Angled Calf Raise (Icar): mid stack- 4 sets

  4. #174
    Barbarian nycmil's Avatar
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    12-26-2013


    once a week, so I cranked out the volume


    BB Military Press (+ bands) in rack: 135# + pair of short mini bands- 3, 2, 2, 1, 1, 1, 2, 2, 2, 2, 2 reps
    BB Curls/ Rev grip Military Press: 115#- 5 reps, 135#- 2x3, 145#- 4 singles
    BB Overhead Squats: 55#- 10 reps, 75#- 10 reps, 95#- 2x10 ....year long break
    DB Deadlifts (+ bands): pair of 100# DBs + pair of short OL bands- 4x8
    Cable Bent Over Rows: stack- 12 reps, stack + 45# plate- 10 reps, stack + 70#- 7 reps, stack + 90#- 4x5 .... good ROM
    Cable Face Pulls: 80#- 5x10
    Seated Leg Curls (LF): 90#- 15 reps, 130#- 5x8
    DB Close grip Press: 100# DB- 4x15
    Sissy Squats (DB in weight harness): 65 DB#- 13 reps, 90# DB- 4x10
    Knee Cable Crunch: 60#- 2x13, 90#- 6x7
    DB 1 arm Rev Curl: 40# DB- 10reps, 55# DB- 2x7, 60#- 2x5

  5. #175
    Barbarian nycmil's Avatar
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    01-02-2014

    only weight training session of the week, so I pushed the volume.


    DB 1 arm Upright Rows: 45#- 10 reps, 60#- 7 reps, 70#- 3x5, 75#- 2x3 each arm
    DB 1 arm Clean/Press: 100# DB- 3 singles .... overhead hold 15 sec each arm
    DB Shrugs + bands: pair of 100# DBs + pair of short mini bands- 10 reps, pair of 100# DBs + pair of OL bands- 4x6
    Leg Press (precor): 3 plates/side- 6x10 ..... more sets instead of heavier wts

    Cable Lunges (FM): 90#- 13 reps, 130#- 10 reps, 150#- 10 reps, 170#- 3x7, 180#- 2x5 each leg

    Band Incline Press: OL band- 5x10

    Rev Pulldown FA (matrix): 130#- 12 reps, 160#- 7 reps, 175#- 6x4

    Hip Flexion seated: 35#- 10 reps, 45#- 10 reps, 55#- 10 reps, 65#- 10, 8 reps each leg

    SA Pulldowns (matrix): 110#- 17 reps, 130#- 10 reps, 160#- 3x5

    Leg Curls (matrix): 90#-17 reps, 120#- 10 reps, 130#- 6x5
    DB Rev Curls: 45#- 10 reps, 55#- 2x10, 60#- 2x5

  6. #176
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    Nice work man!
    Instagram: Deak007

  7. #177
    Barbarian nycmil's Avatar
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    Thanks deak007


    01-06-2014


    BB Seated Cleans: 65#- 2x5, 75#- 2x5, 85#- 2x5, 95#- 2x3 .... cleaned and pressed 95# .... try to minimize lower body assist


    BB Overhead Press: 145#- 2x4, 155#- 2x3 .... floor to overhead, mid back bothered

    BB Deficit Deadlifts: 225#- 3x5, 275#- 5x2 .... back bothered more


    Pull Ups ( DB in weight harness): BW- 7 reps, 30# DB- 7 reps, 40# DB- 2x4, 50# DB- 2x3, 60# DB- 4 singles, 65# DB- 2 singles

    Leg Sled (icar): 260#- 17, 21, 28, 28 reps

    Rev grip Pressdown (HSPD): 60#- 21 reps, 80#- 4x7 .... superset with pd shrugs

    Pulldown Shrugs (HSPD): 100#- 21 reps, 130#- 3x13 ... superset with pressdown

    DB 1 arm/1 leg SLDLs: 55# DB- 5x10 each side

    Hip Adductors (LF): 100#- 3x25

    Saxon Side Bend: 25# plate- 7, 7, 7, 5 reps

    Cable Twists: 3 bricks- 13 reps, 5 bricks- 13 reps

  8. #178
    Barbarian nycmil's Avatar
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    01-10-2014

    light weight, high volume

    DB 1 arm Overhead Press + band (long red mini): 40# + band- 7 reps, 50# + band- 5 reps, 60# + band- 4x4 each arm

    DB Renegade Rows (plank rows): 70# DB- 4x13 each arm

    Good Morning Jumps: 45#- 9x5

    Cable Lunges (FM): 90#- 10 reps, 130#- 2x10, 150#- 10 reps, 170#- 3x7, 190#- 5 reps each leg

    DB Close Grip Press (lying): 100#- 21, 21, 17, 13 reps

    Pulldowns (matrix): 130#- 13 reps, 160#- 8 reps, 190#- 7 reps, 220#- 3x5

    Seated Leg Curls (LF): 105#- 10, 17 reps, 135#- 10 reps, 165#- 8 reps, 180#- 3x5

    Cossack Squats: BW- 10 reps, 35# plate- 10 reps, pair of 35# DBs- 2x7

    Cable Face Pulls (matrix): 70#- 21 reps, 110#- 2x10, 130#- 7 reps, 150#- 5 reps

    Cable Twists (matrix): 50#- 13 reps, 70#- 2x10, 90#- 6 reps

    Saxon Side Bend: 25# plate- 4x7

  9. #179
    Barbarian nycmil's Avatar
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    01-13-2014

    alternating lower and upper



    BB Hack Squats: 225#- 10 reps, 255#- 7 reps, 275#- 7 reps, 295#- 5 reps, 305#- 4x3


    DB Squat Jumps: BW- 8 jumps, holding pair of 35# DBs- 7 jumps, pair of 50# DBs- 3x5 jumps, pair of 60# DBs- 3x3 jumps


    Standing Pullovers: 95#- 3x10


    Rev grip Pulldowns (HS Cable): 120#- 13 reps, 150#- 10 reps, 170#- 10 reps, 200#- 6, 5, 5 reps


    Row Shrugs (LF Row): 120#- 4x17


    Dip Shrugs (LF Dip Mach): 120#- 4x17


    Hip Adductor (LF): 130#- 3x23

    Cossack Squats: BW- 10 reps, 25# plate- 10 reps, pair of 35# DBs- 3x7 each leg


    DB 1 Leg RDLs: 60# DB- 3x11 each leg


    DB Lateral Raise: 25# DB- 2x13 easy, 40# DB- 3x5 harder than expect -per arm


    Kneeling Cable Crunch: 60#- 2x13 each side

  10. #180
    Barbarian nycmil's Avatar
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    01-21-2014


    Started to snow furiously. Fell down twice on the way to the gym. The last time right in front of the gym steps. Landed hard on my hip and cancelled any heavy lower body. It was difficult to walk outside before exercising.



    Landmine Pick Up (Overhead Press): 3 plates- 8 singles, 3 plates + 35# plate- 4 singles .... think I was stiff from the fall and being cold

    BB Bent Over Rows + bands: 185#- 7 reps, 185# + pair of mini bands- 5, 6 reps, 225#- 2x5, 225# + pair of mini bands- 2, 4, 2, 2, 2 reps

    Good Morning Jumps: 45#- 5x7 jumps

    Cable Lunges (icar): 170#- 10 reps, 200#- 8 reps, 200# + 45# plate- 5x5 each leg


    HS Incline Chest: 45# + 10# plates- 21 reps, 45# + 35# plates- 10 reps, 2 plates + 10# plate- 3x5 .... superset with HS High Rows ... not used since last summer

    HS High Rows: 3 plates- 10 reps, 4 plates- 7, 7, 5 reps, 4 plates + 25 plate- 2x5 .... superset with HS Incline Chest .... not used since last summer

    Seated Leg Curls (LF): 110#- 3x13

    Cable Rear KB (icar): 50#- 3x17 each leg

    SA Pulldown (icar): 110#- 25 reps, 140#- 13 reps, 160#- 3x6

    DB 1 arm Rev Curls: 45# DB- 2x7, 60# DB- 4x5 each arm ... raced through last 4 exercises because gym decided to close early

  11. #181
    Barbarian nycmil's Avatar
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    01-27-2014
    good session, both ITB a little tight on the way home



    Landmine Pick Up/Overhead Press: 3 plates- 8 reps, 3 plates+ 35#- 3x2
    BB Shrugs + bands: 225# + pair of short mini bands- 5, 10 reps, 225# + 2 pairs of mini bands- 7, 5, 7, 6, 5 reps

    BB Curls/Rev Overhead Press: 115#- 2x5, 135#- 6x2
    DB Deadlifts + bands: pair of 100# DBs + pair of short mini bands- 11 reps, pair of 100# DBs + pair of OL bands- 7, 6, 5, 5, 2, 6, 2 reps .... speed pulls, grip failed

    Machine Rows (LF): 160#- 11 reps, 190#- 4x5, 205#- 5 reps, 220#- 2x3

    Leg Extension (LF): 115#- 33, 33, 21, 17 sec static holds

    OH Shrugs (LF shoulder): 95#- 21 reps, 125#- 2x21, 155#- 17 reps
    SA Pulldowns (LF pulldown): 5 bricks- 6x5
    Pulldowns (LF pulldown): 7 bricks- 41, 40, 31 sec static holds

    Angled Calf Raise (pre): 8 bricks- 21 reps, 10 bricks- 21 reps, 12 bricks- 13, 16 reps

    Overhead Side Bends: 25# plate- 4x7
    Rev Pullthroughs: 25#- 3x17

  12. #182
    Chief Digital Officer Nate's Avatar
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    Hey nycmil,

    If you want in on the Detonate XT I need to hear from you. Please send me an email at nate@musculardevelopment.com

  13. #183
    Barbarian nycmil's Avatar
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    02-04-2014

    been out of gym a week, training at home


    BB Deadlifts + bands: 225#- 3 reps, 225# + pair of short mini bands- 3 reps, 275# + pair of mini bands- 3 reps, 295# + pair of mini bands- 3 singles (hold @ top), 225# + 2 pairs of mini bands- 2x5 .... was supposed to do Zercher Squats, but racks were full

    BB Snatch grip Deadlifts: 135#- 5 reps, 185#- 5 reps, 225#- 4 reps, 245#- 1 reps


    BB Military Press (clean once, press for reps): 135#- 6 reps, 185#- 2, 1, 1 reps

    DB 1 arm High Pulls: 70# DB- 7 reps, 85# DB- 2x5, 95# DB- 2x3 each side

    Rows (LF machine): 150#- 13 reps, 180#- 10 reps, 210#- 2x6, 240#- 4x5 partials, 255#- 5 partials

    Good Morning Jumps: 45#- 5 jumps, 55#- 5 jumps, 65#- 5 jumps, 45#- 3x7

    Dip Machine (LF) standing instead of sitting: 130#- 15, 15, 11, 10 reps

    BB Seated Clean/Press: 45#- 5 reps, 55#- 5 reps, 65#- 5 reps, 75#- 5 reps, 85#- 2x5, 105#- 2x2

    Leg Curls (icar): 120#- 17 reps, 140#- 12 reps, 160#- 2x6, 170#- 4 reps

    Crunches on Swiss Ball w/ DB on upperchest: 45# DB- 25 reps, 55#- 2x21

  14. #184
    Barbarian nycmil's Avatar
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    02-12-2014

    alternating upper/lower body stuff


    DB Swings Overhead: 50# DB- 10 reps, 60# DB- 2x10 ... just like KB swing

    BB Bent Over Rows + bands: 135# + pair of short mini bands- 6 reps, 185# + pair of mini- 6 reps, 205# + pair of short mini- 2x5, 225# +pair of short mini bands- 5x3

    BB Curls/Rev grip Military Press: 115#- 6 reps, 135#-3, 3, 2 reps, 155#- 1 slow neg

    Sissy Squat (DB in wt harness): 70# DB- 2x10, 95# DB- 4x7

    DB 1 arm Clean/Press: 95# DB- 3 singles ... hold overhead for 21 count each side

    Seated Leg Curls (icar): 100#- 21 reps, 140#- 13 reps, 180#- 7 reps, 200#- 4x4

    BP Shrugs (LF chest): 130#- 21 reps, 170#- 2x17, 210#- 10 reps

    CM Jumps: holding 10# plate- 2x10 jumps, holding 25# plate- 4x7 jumps

    DB 1 arm Rev Curls: 45# DB- 10 reps, 55# DB- 2x10 each arm


    Cossack Squats: 35# plate- 3x12 each leg

    SA Pulldowns (Mag High Pulley): 4 bricks- 4x13 .... pull apart handles @ bottom

  15. #185
    Barbarian nycmil's Avatar
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    02-17-2014

    DB Swing Overhead: 50# DB- 10 reps, 60# DB- 10 reps, 70# DB- 2x5

    BB Deadlifts + bands: 225#- 8 reps, 225# + pair of short mini bands- 5 reps, 225# + 2 pairs of mini bands- 5 reps, 275# + pair of mini- 3x3, 285# + pair of mini- 2 singles, 290# + pair of mini bands- 0 rep ( BB came out of hand, past the half way mark )

    BB Defiecit Deadlift: 225#- 5 reps (30 sec hold last rep), 245#- 3 reps (22 sec hold last rep)

    BB Upright rows: 95#- 8 reps, 115#- 6 reps, 135#-3x4

    BP Shrugs (LF ): 5 bricks- 21 reps, 7 bricks- 3x17 .... 2 x 20 sec holds

    1 arm Machine Rows (LF): 85#- 10 reps, 100#- 2x8, 115#- 2x5 each side

    DB Jumping Hang Cleans: pair of 35 # DBs- 2x5 jumps, pair of 45# DBs- 2x5 jumps, pair of 55# DBs- 6x3 jumps

    Good Mornings (bands): mini +mini bands- 3x15

    Seated Dip Machine (icar): 7 bricks- 17 reps, 8 bricks- 15 reps, 9 bricks- 10, 8, 8 reps

    Bicep Curls: long mini monster bands- 3x16

    Standing Cable Crunch (mag high pulley): 72#- 13 reps, 84#- 13 reps, 108#- 3x8

    Lateral Walks: wearing ankle bands + pair of 45# DBs- 8x short trips, both side

  16. #186
    Iron Addict CMC191's Avatar
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    I like your workouts man, pretty interesting

  17. #187
    Barbarian nycmil's Avatar
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    02-19-2014

    Did an intro boot camp when I arrived. I was expecting to do push ups, sits ups, and jumping jacks. We did burpees, mountain climbers, squat cleans 80#, heavy battle ropes, and box jumps for 1 minute each. Then, rest 30 sec. 4x total



    After stretching, I did a light weight full body workout.


    Cable Alternating 1 arm Rows: 50#- 17 reps, 90#- 10 reps, 100#- 10 reps each arm

    Hip Adductor (LF): 100#- 50 reps

    Hip Abductor (LF): 100#- 25, 15, 17 reps

    Machine Flys (LF): 90#- 3x17 .... 1st time using

    Pulldowns wide parallel (LF): 100#- 21 reps, 160#- 3x7

    Calf Sled (Mag): 2 plates/side- 3sets, 3 plates/side- 2 sets

    Lying Leg Curls (Mag): 2 plates- 10 reps, 2plates + 25#- 13 reps, 3 plates- 3x7 ....don't care for this machine

    Rope Tri Pushdowns: 5 bricks- 16 reps, 7 bricks- 5x7


    DB Seated Clean/Press: pair of 25# DBs- 8 reps, pair of 35# DBs- 3x4 ... use upper body only

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