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Thread: Moving Something

  1. #35
    Freak of Nature David Lees's Avatar
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    Looks like we have another "volume guy" in here....good work!

  2. #36
    Barbarian nycmil's Avatar
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    11-15-2012

    Still bothered by bruised shin bone

    DB Seated Upright Rows: 50# DB- 4x5 each arm
    DB 1 arm Clean/Press (Fat Gripz): 70# DB- 5 reps, 80# DB- 5 reps, 90# DB- 3, 3, 3, 1, 1 reps each arm
    1 arm Side Press (smith): 35# plate/side- 4x5 each arm
    Seated Leg Curls (LF): 130#- 20 reps, 150#- 3x8, 170#- 3x4
    Standing Hip Flexion: 35#- 4x16 each leg
    DB Rev Curls: 45# DB- 4x8 each arm
    Seated Diagonal Lifts: 25#- 4x13 each side
    Leg Abductor (LF): 130#- 10, 10, 13, 13 reps
    Diagonal Walks: med thera bands around ankles- 9x trips to/from
    Seated Cable Crunches: 80#- 16 reps, 90#- 8 reps, 100#- 5x5
    Cable Rows to Neck: 90#- 20 reps, 120#- 2x11, 140#- 8 reps

  3. #37
    Barbarian nycmil's Avatar
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    11-19-2012

    still working around shin bone injury

    BB Hack Squats (deficeit pulls- standing on plates): 235#- 2x8, 255#- 5 reps, 275#- 3, 4 reps, 295#- 2x3
    Pulldowns: Wide grip 156#- 2x8, 180#- 3x5, Rev grip 192#- 4, 5, 5, 5 reps
    Cable Rows to Neck: 84#- 10, 10, 10, 8 reps
    Bearhug GMs: (2)45# plates- 5x10
    Lying MB Chest Pass/Catch: 12# MB- 4x17
    Lying Pullover/Crunches: 35# plate- 3x15
    Leg Curls (Mag): 130#- 3x8, 150#- 2x5
    Leg Abductor (LF): 175#- 2x25
    Incline SAKB: pair of 25# plates- 4x17
    Cable Twists (rotations): 70#- 3x10 each side
    Diagonal Walks: med thera band around ankles- 4x trips to/from, med thera bands + pair of 35# plates- 5x trips to/from

  4. #38
    Barbarian nycmil's Avatar
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    11-23-2012

    Cable Squat/Rows: 160#- 10 reps, 200#- 12 reps, 200# + 45# plate- 3x10
    Bearhug GMs: (2)45# plates- 4x10
    Military Press + bands: 135# + pair of of short mini bands- 7 reps, 155# + pair of mini bands- 2, 2, 2, 2, 2, 1 reps (hold lockout 3-5 sec and slow neg)
    SA Pulldowns: 110#- 21 reps, 140#- 3x8, 150#- 7 reps
    Standing Hip Flexion: 35#- 4x15 each leg
    Standing Hip Extension: 150#- 3x15 each leg
    DB Close grip Flat Bench Press: pair of 40# DBs- 5x15 ..... superset with
    DB Seated Cleans: 40# DB- 5x5 each arm
    Leg Adductor (LF): 120#- 33 reps, 150#- 2x23
    Cable Row to Neck: 120#- 3x17

  5. #39
    Barbarian nycmil's Avatar
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    11-26-2012

    BW- 205.2# ...............still working around shin bone injury

    DB 1 arm Clean/Side Press: 90#DB- 5 reps each arm, 100#DB- 5x2 each arm .....pretty easy
    BB Clean/Press: 155#- 5 reps, 175#- 8 singles ..... pretty easy also
    Cable Squat/Rows: 150#- 10 reps, 200#- 10 reps, 200# + 45# plate- 2x10, 200# + 70# plates- 2x10
    Cable Pullthroughs: 60#- 13 reps, 80#- 13 reps, 100#- 2x10
    Standing Hip Flexion: 35#- 4x16
    Smith Plyo Bench Press: bar- 7 reps, 20# plate/side- 7 reps, 30# plate/side- 5x7
    Seated Leg Curls (LF): 130#- 3x10
    Pulldowns (icar): 150#- 45, 40, 25, 30 sec holds for time
    Kneeling Cable Crunches: 80#- 21 reps, 100#- 17 reps, 120#- 13 reps, 150#- 2x8 ....... rough
    Pulldowns Rev grip (icar): 150#- 35, 23, 25, 15, 15 sec holds for time ....... rough

  6. #40
    Barbarian nycmil's Avatar
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    11-29-2012

    shin bone injury slightly better, still working around it, losing definition in quads

    BB Front Press: 45# bar- 20, 15, 15 reps
    BB Hack Squats: 225#- 13 reps, 275#- 4, 7, 7, 8, 7 reps
    Pull Ups (wt harness): 45# DB- 3x4, 55# DB- 4, 4, 2 reps, 65# DB- 1, 1, 1 reps, 70# DB- 1, 1, 1, 1 reps .... hold 2 seconds at top for singles
    DB Seated Cuban Rotations: 45# DB- 4, 5, 5, 5, 5 reps ...... 1 arm at a time, a few OH presses on last set
    DB 1 leg 1arm SLDLs: 45# DB- 3x15 each leg
    Cable Leg KB: 40#- 4x15 each leg
    Rev Tri Pushdowns: 80#- 25 reps, 110#- 13 reps, 130#- 5, 4, 4 reps, 150#- 3x3
    Cable Rows (rev grip): 150#- 17 reps, 200#- 2x13
    Standing Hip Flexion: 35#- 3x15 each leg
    Elevated Planks (DB in wt harness): 45# DB- 45, 45, 45, 30 sec holds
    Rev Elevated Planks: 45# plate- 45, 45, 45, 45 sec holds

  7. #41
    Barbarian nycmil's Avatar
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    12-03-2012

    shin bone a little better

    BB Clean/Press (Fat Gripz): 135#- 5 singles .... warm up
    BB Bent Over Rows +bands: 135#- 10 reps, 135# + pair of short monster mini- 7 reps, 135# + pair of light bands- 5 reps, 185# + pair of monster mini bands- 3x4, 185# + pair of light bands- 2, 1, 1 reps
    DB Push Press (full squat): pair of 45# DBs + PPJ- 3x7, pair of 60# DBs + PPJ- 3x6
    DB Seated Cuban Rotations: 45#- 3x6 each arm
    DB Curls/Rev OHP: 60#DB- 6, 5 reps each arm
    DB 1 Leg SLDLs: 60# DB- 3x15 each leg
    Leg Press angled (Magnum): 180#- 13 reps, 204#- 2x15, 228#- 15 reps, 252#- 13 reps, 264#- 13 reps ...... hoping to resume leg training after bone injury
    Leg Adductor (LF): 220#- 3x21
    Rev Pressdown: 2 bricks- 12, 10, 7, 7, 7 reps each arm
    Rev Elevated Planks: 45# plate- 65 sec hold, 45# +35# plates- 45, 30, 25 sec holds

  8. #42
    Barbarian nycmil's Avatar
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    12-06-2012

    shin bone injury is slowly getting better, maybe some light Judo in a week. getting a spare tire around waist, I have not done cardio in 2 months

    DB SLDLs: pair of 60# DBs- 13 reps ....warm up
    DB Push Press (full squat, touch DBs overhead): pair of 60# DBs + PPJ- 7 reps, pair of 70# DBs + PPJ- 5, 5, 4, 4, 4 reps
    DB SLDLs: pair of 85# DBs- 3x10
    DB Upright Rows (Fat Gripz): pair of 50# DBs- 5x5
    Pull Ups (wt harness): BW- 2x5, 30# DB- 2x4, 40# DB- 2x4, 50# DB- 3, 2, 3 reps
    DB Renegade Rows: pair of 75# DBs- 3x15 each arm
    N Squats: 156#- 10 reps, 184#- 3x12
    Hip Extensions: 130#- 4x10 each leg
    HS Iso Incline Press: 1 plate + mini monster band/ side- 7 reps, 1 plate + light band/ side- 4x4, 1 plate + 25# + mini monster band/ side- 1, 1 reps, 1 plate/ side- 11 reps

  9. #43
    Mini Forklift Ⓥ
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    Looking pretty stacked man.



    Big training in here, props to you for that. How did you hurt your shin?

  10. #44
    Barbarian nycmil's Avatar
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    I was doing a boatload of weighted jumps and plyos with bands on days I wasn't in the gym. I can handle loads of volume, and I recover from fatigue and injury faster than others. I pushed it too much.

  11. #45
    Mini Forklift Ⓥ
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    Hope it's healing up now, I had just assumed you had hit your shin on something.

  12. #46
    Barbarian nycmil's Avatar
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    I have about 2-3 months before resuming weighted jumps and plyos. Its been pain free for almost a week, and so tempting to resume them.

  13. #47
    Barbarian nycmil's Avatar
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    12-10-2012

    BB Push Press (full squats, lock out over head): 155#- 5, 5, 5, 5 reps, 175#- 3, 3, 3 reps ....full squats are ATG with pause a sec in hole
    DB Push Press + PPJ (full squats, touch over head): pair of 60# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 4, 4, 4, 4 reps
    Rev grip Pulldowns (pull apart handles): 108#- 3x10
    Lying Front Raise: 45# bar- 3x10
    Seated Leg Curls (icar): 100#- 25 reps, 160#- 13 reps, 200#- 3x6
    Seated Dips (icar): 7 bricks- 13 reps, 9 bricks- 10 reps, 10 bricks- 3x5
    1 arm Side Pulldown: 84#- 2x10 each side
    DB 1 Leg SLDLs: 70# DB- 4x10 each leg
    Hanging Knee Raise: 40# DB between feet- 10, 10, 7, 7, 7 reps
    DB Incline SAKB: pair of 20# DBs- 17, 21, 17 reps
    Saxon Side Bends: pair of 10# plates- 7, 5, 5, 5 reps
    OH Twists: 45#- 2x17

  14. #48
    Barbarian nycmil's Avatar
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    12-13-2012

    DB Push Press: pair of 50# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 5x5 ... full squats = ATG with 1 sec pause at bottom
    Cable Squat/Rows: 200#- 15 reps, 200 + 45# plate- 3x12
    Cable 1 arm Punch: 50#- 13 reps, 70#- 13 reps, 80#- 10 reps, 90#- 8 reps each arm
    Cable Row to Neck: 100#- 21 reps, 130#- 2x13
    DB Opp Toe Touch: pair of 30# DBs- 3x10
    Hip Extension (LF glute): 150#- 15 reps, 190#- 2x13
    Rev Pressdowns: 70#- 25 reps, 100#- 15 reps, 120#- 4x6
    DB Alt Curls: pair of 65# DBs- 5x5
    Decline Bench SA Crunch: 35# plate- 13, 13, 13, 10 reps
    Cable Rear KB: 60#- 3x17 each leg

  15. #49
    Barbarian nycmil's Avatar
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    12-17-2012

    DB 1 arm High Pulls: 70# DB- 10 reps, 80# DB- 8 reps, 90# DB- 3x5 each arm
    BB Clean/Press (FatGripz): 135#- 2x5, 145#- 2, 2, 2, 2 reps, 155#- 1, 1, 1, 1 reps
    Rev Cuban Press (cable, kneeling): 70#- 10 reps, 90#- 10 reps, 110#- 10 reps, 130#- 8 reps
    Anchor Lunges: hvy + med tubings- 5x10 each leg
    Rev Anchor Lunges: hvy + med tubings- 5x7 each leg
    BB Lying Front Raise: 45# bar- 15 reps, 55# bar- 2x10
    SA Pulldowns: 100#- 25 reps, 130#- 17 reps, 160#- 12 reps, 180#- 6 reps
    DB Opp Toe Touch: pair of 35# DBs- 3x12 each side
    Leg Abductor (LF): 120#- 2x21
    Leg Adductor (LF): 120#- 2x31
    Elevated Rev Planks: 45# plate on lower abs- 73 secs, 45# and 25# plates on lower abs- 60 sec, 42 sec, 33 sec, and 50 sec holds

  16. #50
    Barbarian nycmil's Avatar
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    12-20-2012

    BB Deadlifts + bands: 185# + pair of mini monsters- 5 reps, 185# + pair of lights- 5 reps, 225# + pair of mini monsters- 5 reps, 225# + pair of lights- 3, 2 reps ... tweaked low back rushing reps, did some upper body to rest back
    Diagonal Lifts: 25# plate- 3x17 each side
    BB Shrugs: 275#- 3x15 ..... DL off floor and shrugged for reps
    1 arm Pulldowns: 80#- 15 reps, 100#- 15 reps, 120#- 15 reps each arm
    1 arm Cable Punches: 80#- 10, 11, 13 reps each arm
    Hanging Knee Raise: 45# DB between feet- 10, 9, 8, 7, 7 reps
    DB 1 Leg SLDLs: 65# DB- 4x10 each leg
    Plyo Bench/Catch (Smith): 25# plate/side- 4x8
    Anchor Lunges: hvy + med tubing- 6x10 each leg
    Duck Walk: med theraband- 3x trips to/from, med theraband + holding pair of 45# plates- 4x trips to/from
    Elevated Rev Planks: 45# plate- 73 sec hold, 45# + 35# plates- 32, 30, 55 sec holds

  17. #51
    Mini Forklift Ⓥ
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    Great training man, you're killing it. Love the consistency.

    Have a great Christmas !!

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