Moving Something

**nycmil** · February 22nd, 2014, 12:16 AM

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

**nycmil** · February 27th, 2014, 09:41 AM

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

**nycmil** · March 1st, 2014, 01:22 PM

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

**nycmil** · March 6th, 2014, 03:44 PM

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

**nycmil** · March 11th, 2014, 04:41 PM

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

**nycmil** · March 14th, 2014, 05:34 PM

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

**nycmil** · March 19th, 2014, 06:56 PM

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

**nycmil** · March 23rd, 2014, 04:47 PM

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

**nycmil** · March 26th, 2014, 05:56 AM

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

**nycmil** · March 29th, 2014, 07:23 AM

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

**nycmil** · April 3rd, 2014, 10:06 AM

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

**nycmil** · April 4th, 2014, 06:25 PM

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

**tjoe** · April 5th, 2014, 01:15 PM

lots of hour long walks in there.
you do these on a treadmill or you hit the street?

**nycmil** · April 5th, 2014, 08:11 PM

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.