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  1. #188
    Barbarian nycmil's Avatar
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    02-20-2014

    3rd fullbody session of week


    BB Military Press: 135#- 3x7

    Decline Pullovers: pair of 35# DBs- 3x10


    Leg Extension (LF): 130#- 10 reps, 175#- 10 reps, 205#- 4x7

    DB Rev Curls: 45# DB- 3x10 each arm


    DB Hammer Curls: 45# DB- 13 reps, 65# DB- 3x5 each arm

    DB 1 leg RDLs (supported): 50#- 10 reps, 60#- 10 reps, 70#- 2x10, 85#- 2x8 each leg

    OH Tri Ext: long mini band- 3x17 each arm

    N Squats: 168#- 3x10, 192#- 3x5

    20 min walk before and after workout

  2. #189
    Barbarian nycmil's Avatar
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    02-24-2014

    Watched NFL combine before workout and went wild with the volume


    BB Deadlift + bands:

    225#- 8 reps

    225# + pair of short mini bands- 7 reps

    295#- 3 reps

    245# + mini bands- 2x5

    BB Deadlifts (holds for grip): switched to timed holds


    295#- 35 sec, 30 sec holds

    315#- 23 sec holds

    245# + pair of OL bands- 3x 10 sec holds

    DB 1 arm OHP + long mini band: each arm

    35# DB + band- 8 reps

    45# DB + band- 7 reps

    50# DB + band- 6 reps

    60# DB + band- 3, 3, 3, 3 reps

    70# DB + band- 3 reps .... more like a jerk

    DB Renegade Rows: each arm


    pair of 70# DBs- 4x10

    Cable Lunges (FM): each leg

    70#- 10 reps

    100#- 10 reps

    120#- 10, 8, 8 reps

    130#- 2x7

    BP Shrugs (LF):

    9 bricks- 23, 23, 17, 17 reps

    DB Sumo Pulls/Lateral Skips:


    70# DB- 7x 3 skips each side

    Broad Jumps: focus on form, non explosive

    BW- 10x 2 jumps


    holding pair of 10# plates- 8x 2 jumps

    Saxon Side Bend:

    holding pair of 10# plates- 4x10

    Shin Lifts:

    pair of 10# plates- 4 sets

  3. #190
    Barbarian nycmil's Avatar
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    02-28-2014

    tired despite 3 days rest (did 1 hour walk each day). 3-4 hours sleep everyday might be a factor


    Landmine Pick up Overhead:


    3 plates- 5, 4 reps


    3 plates + 35#- 2, 2 reps


    3 plates + 35#- 2 sets of overhead shrugs


    BB Zercher Squats: ATG easy but getting old means needing to pad my arms in future


    135#- 10 reps


    155#- 7 reps


    175#- 6 reps


    185#- 5 reps


    205#- 2x3


    215#- 3 reps


    225#- 3x2


    BB Rev grip Military Press (rack): tried band press, but tired from doing them earlier in week


    135#- 3 reps


    155#- 2 reps


    175#- 7 singles


    BB Hack Squats:


    225#- 15 reps


    275#- 6x3


    Good Morning Bands:


    long mini + mini monster bands- 4x15


    DB 1 arm High Pulls: each arm


    55# DB- 10 reps


    70# DB- 2x8


    80# DB- 2x5


    SA Pulldowns (Mag): pull apart handles at bottom

    4 bricks- 4x15


    Kneeling Cable Crunch (Mag):


    3 bricks- 2x15


    4 bricks- 6x12

  4. #191
    Barbarian nycmil's Avatar
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    03-05-2014



    30 min walk to gym


    DB Swing to Overhead: 50# - 13 reps, 65#- 7 reps, 70#- 2x6

    BB Curl/Rev Overhead Press: 95#- 10 reps, 115#- 6, 4, 5 reps, 135#- 5 singles

    BB Seated Clean/Press: 65#- 5 reps, 85#- 2x5, 95#- 2x5, 115#- 2x3 .... limit lower body involvement

    Cable Lunges (FM): 100#- 10 reps, 130#- 10, 8, 8 reps, 150#- 3x7 each leg

    Supported Rows: 2 plates- 15 reps, 3 plates- 4x8

    Cable Rev Laterals (Mag High Pulley): 1 brick- 3x15 each arm

    Kneeling Cable Crunch (Mag High Pulley): 5 bricks- 13 reps x2, 7 bricks- 7, 7, 5, 5 reps x2

    DB Sumo Pulls/Lateral Skips: 70#- did not keep up with reps/sets

    DB Sumo Pulls/Jumps: 85# DB- 6x5

    DB 1 arm Rev Curls: 35# DB- 10 reps, 45# DB- 2x8 each arm

  5. #192
    Barbarian nycmil's Avatar
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    03-10-2014



    I could not focus last night. I got to the gym really late, it was very crowded, and had to make changes on the fly.




    DB 1arm Clean/Press: 95# DB- 3 singles .... 12 sec hold overhead each arm

    DB 1arm High Pull: 60# DB- 10 reps, 75# DB- 2x7 each arm .... still waiting for barbell


    BB Bent Over Rows +bands: 135# + pair of short mini bands- 10 reps, 185# + pair of mini bands- 3x5, 185# + 2 pairs of mini bands- 4x4 .... DB work sapped some strength

    BB Deadlifts + bands: 225# + pair of mini bands- 1 rep (15 sec hold), 225# + 2 pair of mini bands- 2 singles (12 sec holds)

    DB 1arm 1leg SLDLs: 60#- 15 reps, 75#- 4x10 each leg + 7 extra reps R leg


    Seated Cable Crunch (Mag PD): 72#- 17 reps, 96#- 3x7

    Pulldowns (Mag): 108#- 3x12 .... pull apart handles @ bottom

    Leg Press (Mag): 250#- 2x10 .... had to do lockouts because of seat

    Seated Leg Press (LF): 190#- 42 reps, 270#- 33 reps, 310#- 25 reps, 350#- 17 reps, 390# (stack)- 17 reps .... much better full ROM

    Hip Adductor (LF): 100#- 3x21

    Hip Abductor (LF): 100#- 21, 21, 21, 15 reps

    Chest Press (LF): 170#- 10 reps, 170#- 10, 7 reps

    60 min walk earlier in day and 30 min walk after workout

  6. #193
    Barbarian nycmil's Avatar
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    03-12-2014



    DB Shrugs+ bands: pair of 85# DBs- 5 reps, pair of 85# DBs + pair of short mini bands- 4x10, pair of 85# DBs + OL bands- 4 singles (hold @ top)

    Pulldown Shrugs: 84#- 20 reps, 108#- 20 reps, 144#- 13 reps ... warmup 4 pullups

    Pull Ups (DB in wt harness): 35# DB- 5, 6 reps, 45# DB- 5 reps, 55# DB - 2x4, 65# DB- 3x2, 70# DB- 1, 1, 1 reps, 80# DB- 1, 1 reps

    Rev Lunges (long band): mini monster band- 10 reps, OL band- 7x7 ....each leg

    GM Jumps: 45#- 5, 7, 7, 7, 7 jumps

    DB Incline BP: pair of 50# DBs- 13 reps, pair of 50# DBs + 2 thera bands- 9, 7, 6, 5 reps

    Leg Curls (LF): 95#- 15 reps, 125#- 6, 5,5, 5, 4 reps

    Seated Dip (LF): 10 bricks- 7, 7, 7, 6, 5 reps

    Saxon Side Bends: 2(10) wts- 3x10

    DB Inchworms: pair of 20# DBs- 11 reps .... walk out, (extend) do 5 push ups, walk back = 1 rep

    30 min walk after and 60 min walk earlier
    Last edited by nycmil; March 14th, 2014 at 05:40 PM.

  7. #194
    Barbarian nycmil's Avatar
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    03-17-2014



    DB Swing (floor to overhead): 45#- 10 reps, 55#- 10 reps, 65#- 7 reps, 70#- 6, 6, 2, 6 reps


    DB 1 arm Curl/Rev grip Overhead Press: 45#- 8 reps, 55#- 2x7, 65#- 3x3, 70#- 2x2 each arm

    Seated Leg Press (LF): 290#- 33 reps, 390# (stack)- 4x23

    Chest Supported Rows (icar): 3 plates- 10 reps, 3 plates + 25#- 2x7, 4 plates- 5, 5, 5, 3, 3 reps

    Glute/Ham (Mag): 90#- 4x13, 110#- 10 reps each leg


    Seated Shoulder Press (LF): 95#- 2x10, 110#- 2x7 .... focus on weak point in ROM 1/3 up ..... then static holds at weak point 65#- 27, 22, 20, 22 sec static holds 1/3 up ROM

    DB Sumo Pull/Lateral Hops: 70# DB- did 5-7 mins until left gym, including brief rests

    70 min walk later after workout

  8. #195
    Barbarian nycmil's Avatar
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    03-21-2014



    Double Swings: pair of 25# DBs- 4x13

    BB Incline Close Grip Press: 135#- 10 reps, 155#- 4, 3, 2, 3, 2, 4, 2, 3, 4 reps ..... off floor to shoulder, then sit down on incline bench and press

    BB High Pulls: 155#- 6x5

    Kneeling Cable Crunch (Mag pulley): 5 bricks- 3x13 each side

    Kneeling 1 arm Pulldown (Mag pulley): 5 bricks- 3x10 each side ... underhand grip


    Rev Lunges: OL band- 7x7 each leg

    Band Pull Aparts: long mini band- 5x17 ... done between sets of lunges

    Rev Hypers: BW- 15 reps, 45#- 5x7, BW- 2x17

    Cable Row Shrugs (pre): v grip 80#- 25 reps, 120#- 2x17, 150#- 2x17

    65 min walk after workout

  9. #196
    Barbarian nycmil's Avatar
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    03-24-2014



    Landmine Pick Up to Overhead: 3 plates- 10 reps, 3 plates + 35# plate- 6 singles ( worked in 2 sets of OH shrugs and 2 set OH CR)

    BB Carries: 135# and 205# .... snatch grip deadlift holding on plates and walked until slight fatigue in lower back

    BB Front Press: oly bar 45#- 4x21 .... fast as possible

    DB Sissy Squat (DB in weight harness): 45#- 17 reps, 85#- 4x10

    DB 1 arm Seated Clean/Press: 35#- 10 reps, 45#- 4x5 each arm

    Cable Row Shrugs (icar): V handle- 120#- 25 reps, 150#- 2x15, 170#- 8 reps

    Seated Dip Shrugs (icar): 6 bricks- 25 reps, 8 bricks- 3x15

    Pullthroughs (bands): long mini- 2x13, long mini monster- 3x10, long OL- 2x7

    Rev Pullthroughs: 25#- 3x17

    70 min walk later after training

  10. #197
    Barbarian nycmil's Avatar
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    03-27-2014

    198# bodyweight



    BB Curl/Rev grip OH Press: 115#- 8 reps, 135#- 3, 3, 3, 2 reps, 155#- 3 singles .... good strict, slow negs


    BB Squat/ Press: 155#- 2x3, 165#- 2x3, 170#- 2x3 ... ATG with pause, easy OH press

    DB Squat/ Press: pair of 80# DBs- 6x3 ... touch DBs overhead, easier than expected since I did barbell just before


    Pull Ups (DB in weight harness): BW- 8 reps, 40#- 2x5, 50#- 2x5, 60#- 3x4, 70#- 3, 2, 2 reps, 80#- 3 singles


    Sissy Squats (DB in weight harness): BW- 11 reps, 65#- 15 reps, 85#- 4x10

    SA Pulldowns (Mag Pulley): 4 bricks- 2x13, 6 bricks- 10, 8, 8, 7, 7 reps

    Kneeling Pulldowns (Mag Pulley): 6 bricks- 13 reps, 8 bricks- 2x10, 10 bricks- 3x5

    Seated Leg Curls (icar): 100#- 25 reps, 160#- 8, 8, 8, 8, 7, 6, 7 reps



    45 min break to work with friend


    Angled Seated Calf Raise (icar): 9 bricks- 21 reps, 12 bricks- 3x10

    Misc Bands (dislocates, pull aparts, and tri extension) 3 sets

    70 min walk later on that night

  11. #198
    Barbarian nycmil's Avatar
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    03-31-2014



    DB Squat/Press: pair of 80# DBs- 8x3 .... ATG and touch DBs overhead

    DB Bent Over Rows: pair of 60# DBs- 17 reps, pair of 80# DBs- 7, 7, 7, 7, 6 reps


    DB 1 arm Upright Rows (alternating): 60#- 3x8, 80#- 3x4 each arm

    Hack Squat Machine (icar): 1 plate- 10 reps, 1 plate + 35#- 10 reps, 2 plates- 4x10 .... was expecting knee and or back pain, but none ... wide stance and all the way down

    GM Jumps: oly bar- 5x7 jumps

    Diagonal Lifts: 35#- 3x11 each side

    Cable Lunges (FM): 90#- 16 reps, 130#- 10 reps, 160#- 4x6 each leg

    DB Hammer Curls (alternating): 50#-2x7, 70#- 4x3

    Tricep Pushdowns (band): micro mini- 2x40, mini- 3x17 superset with crunches

    Swiss Ball Crunches (DB on upper chest): 45#- 3x25

    70 min walk later on in evening

  12. #199
    Barbarian nycmil's Avatar
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    04-02-2014



    light weight and volume


    BB Overhead Squats: 70#- 13 reps, 90#- 5x13

    BB Hang Clean/Press: 155#- (1 clean, 3 press), (1,3), (1,3), (1,3), (1,2)

    Pulldowns (Mag): behind neck 4 bricks- 12 reps, 6 bricks- 7 reps, front 6 bricks- 10 reps, 8 bricks- 8 reps, 10 bricks- 3x7 .... switched front due to friction on cable

    Seated Leg Curls (icar): 100#- 25 reps, 160#- 11 reps, 180#- 2x7, 200#- 3x4

    Machine Flyes (LF): 90#- 4x13

    Row Shrugs (LF): close grip 70#- 2x17, wide grip 110#- 2x17

    OH Shrugs (LF): 70#- 25 reps, 110#- 20 reps, 130#- 2x16

    Hip Ext (Mag Glute-Ham): 90#- 3x13, 110#- 2x7 each leg

    Lateral Walk (med ankle band) + holding pair of 55# DBs- 8x trips across room

    60 min walk earlier in day

  13. #200
    Forum Leader: Training Journals tjoe's Avatar
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    lots of hour long walks in there.
    you do these on a treadmill or you hit the street?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #201
    Barbarian nycmil's Avatar
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    I walk to the grocery store and back a little over a hour. Not counting time in the store. I get some active recovery and a little fat consumption without going intense.

  15. #202
    Barbarian nycmil's Avatar
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    a couple of pics

    IMG_0418.jpgIMG_0162.jpg

  16. #203
    Freak of Nature USEALITTLE's Avatar
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    Quote Originally Posted by tjoe View Post
    lots of hour long walks in there.
    you do these on a treadmill or you hit the street?

    I was just lookin through and thinkin the same thing....

  17. #204
    Barbarian nycmil's Avatar
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    Quote Originally Posted by USEALITTLE View Post
    I was just lookin through and thinkin the same thing....

    answered a couple of spots above, but walking is easy on the body

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