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Thread: Moving Something

  1. #52
    Barbarian nycmil's Avatar
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    12-24-2012

    went to gym on Christmas eve and found out gym was closing in 35- 40 mins

    DB 1arm Clean/Press: 85# DB- 3 reps, 100# DB- 5 reps each arm
    DB 1 arm Snatch (full squat): 50# DB- 7 reps, 65# DB- 5 reps, 75# DB- 5 reps each arm
    DB Push Press (ATG- touch DBs overhead): pair of 80# DBs- 4x4
    DB Deadlifts: pair of 100# DBs- 2x12

    12-26-2012

    Standing Pullovers: 95#- 2x10, 105#- 10 reps, 115#- 10 reps
    Pull Ups (weight harness): BW- 10 reps, 50# DB- 5 reps, 60#- 4, 3 reps, 70# DB- 2 reps, 80# DB- 1 reps, 70# DB- 4 static holds at top
    DB Step Ups (low bench): holding pair of 90# DBs- 5, 5, 5, 5, 5, 4, 4, 4, 4, 4 steps each leg ....wanted 50 total, only got 45, my forearms was trashed my legs seemed unphased
    DB Peterson Step Ups: BW- 12 reps, pair of 35# DBs- 3x10 each leg
    DB Seated 1 arm Clean/Press: 45# DB- 4x5 each arm
    Rev Cubans Press (cable): 4 bricks- 7 reps, 5 bricks- 2x7, 6 bricks- 5, 5, 7 reps, 7 bricks- 2x4
    Seated Leg Curl (LF) new: 90#- 2x15, 130#- 2x10, 150#- 7, 6 reps
    Hip Abductor (LF): 175#- 3x17
    Rev Crunches (lying on bench): 30# DB between feet- 6, 7, 7, 7 reps
    Close grip Tri Press (lying on bench): single 100# DB- 4x12

  2. #53
    Mini Forklift Ⓥ
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    Good sessions, a few exercises you did there that I should probably get onto.

    I love dumbbell DL's for a change, really activates the glutes and hams. You have a good Christmas?

  3. #54
    Barbarian nycmil's Avatar
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    Christmas was good, spent it with my family. MY opinion only, a wide variety of different lifts during the offseason will help complement powerlifting.

  4. #55
    Mini Forklift Ⓥ
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    Quote Originally Posted by nycmil View Post
    MY opinion only, a wide variety of different lifts during the offseason will help complement powerlifting.
    I agree.

  5. #56
    Barbarian nycmil's Avatar
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    12-30-2012

    Finished 2/3 of workout because gym closing at 4 pm everyday

    DB 1 arm Clean/Press: 100# DB- 3 singles each arm .....waiting for power rack
    DB Deadlift + bands: pair of 100# DBs + pair of mini bands- 10 reps, 100# DBs + pair of mini monsters bands- 3x7 ..... tweaked hip
    BB Overhead Press + bands (shoulder to lockout in power rack): 135 + pair of mini bands- 4, 2, 2 reps, 135# + pair of mini monsters- 2, 1, 1, 1, 1 reps, 155# + pair of mini bands- 2, 2, 1, 1 reps
    BB Hack Squats: 245#- 2x10
    Pulldowns (wide): 156#- 10 reps, 180#- 2x7, 192#- 4, 4, 5, 5 reps
    Seated Dip Mach: 8 bricks- 3x8
    Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 11, 10, 9 reps
    Hip Abductors (LF): 175#- 2x21
    Seated Cable Crunch: 72#- 2x15

  6. #57
    Barbarian nycmil's Avatar
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    01-03-2012

    I am trying something new, taking 1-2 serving of creatine pre workout (usually use avg once 2 months)

    BB Curls/Rev Military Press: 95#- 10 reps, 115#- 6, 5, 5 reps, 135#- 2, 2, 2, 1, 1 reps .... people kept walking in front of the bar
    Front Squat Machine: 200#- 3x8, 260#- 2x7, 300#- 6x2
    DB Seated Cuban Rotation: 30#DB- 4x5, 40#DB- 3x3 each arm
    N Squats: 165#- 14 reps, 180#- 2x10
    DB Plank Rows: pair of 75#DBs- 3x13 each arm
    Leg Adductor (LF): 145#- 2x25
    Pec Dec (LF): 60#- 25 reps, 90#- 2x10 .... have not done these since march last year, was worried about a strain
    Rev Pressdowns: 84#- 5x10
    Rev Hypers: BW- 21 reps, 40# DB- 5x12
    Lateral Shuffle (holding 45# plate): 8x trips to/from the length of gym

  7. #58
    Mini Forklift Ⓥ
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    So 5-10g with the creatine?

  8. #59
    Barbarian nycmil's Avatar
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    Yes. I'll be taking in 5-10 gm of creatine 2-3 times per week compared to the same amount approximately 1.5 months. A bottle of creatine last me about me almost a yr.

  9. #60
    Barbarian nycmil's Avatar
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    01-07-2012

    BB Bent Over Rows (dead stop off floor, legs straight): 135#- 13 reps, 135# + pair of mini bands- 7 reps, 185# + pair of mini bands- 5 reps, 185# + pair of mini monsters- 5x3, 185# + pair of lights- 5x2 (form started to slip), 205#- 5 reps, 255#- 3x3
    Machine Hack Squats (plates per side): 2 plates- 10 reps, 2 plates + 35#- 3x7, 2 plates + 2 35# plates- 10 partials, 2 plates + 3 35# plates- 2x5 partials, 1 plate- 25 fast plyo reps, 2 plates- 10 fast plyo reps
    SA Pulldowns: 84#- 17 reps, 108#- 2x5, 96#- 3x7
    Seated Leg Curls (LF): 110#- 30 reps, 150#- 2x8, 170#- 5, 7 reps
    DB Hanging Knee Raise: 40#- 10 reps, 50#- 6, 5, 5, 5 reps
    Rev Hypers: BW- 25 reps, 50#- 10, 7, 8, 8, 8 reps
    Leg Abductor (LF): 175#- 2x25
    Lying MB Chest Pass/Catch: 15# MB- 4x15

    Rushed workout and forgot to use creatine. I will take 1.5 serving later
    Flyes: pair of 10# KBs- 3x40/ Band Pull Apart: mini band- 3x50 ( 2 hrs later at home )

  10. #61
    Mini Forklift Ⓥ
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    Quote Originally Posted by nycmil View Post
    Yes. I'll be taking in 5-10 gm of creatine 2-3 times per week compared to the same amount approximately 1.5 months. A bottle of creatine last me about me almost a yr.
    No harm in increasing that amount if you wanted to, 5-10g per day is fine and not an excessive or dangerous amount at all mate.

  11. #62
    Barbarian nycmil's Avatar
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    01-10-2013

    Visited a gym that rarely to go. It has improved since the last time I was there, but the free weights area is still too cramped. Had some nice looking females

    BB Clean/Press (Fat Gripz): 135#- 2, 2, 2, 1, 2, 2, 2 reps .... floor was super unlevel, had to focus on balance
    Pull Ups (weight harness): BW- 5 reps, 50# DB- 2x4, 60# DB- 3x3, 70# DB- 3x2, 80# DB- 2 singles
    Leg Press (TG): 240#- 30 reps, 300#- 25 reps, 360#- 15 reps, 420#- 11, 10 reps .... 1st time using this machine
    Dips: BW- 8x5 .... 1st time doing dips since car accident 2 yrs ago
    Calf Raise Machine: 160#- 15 reps, 220#- 3x10
    Standing Crunch Machine (FM): 10 bricks- 25 reps, 15 bricks- 2x8 .... 1st time using machine. I liked it, but think I tweaked my back
    DB 1 arm Rows: 100#- 3x10 each arm
    Cable Rear Kickback: 60#- 4x15 each leg
    2 DB Swings: holding pair of 25# DBs- 4x17
    Standing Cable Rows to Neck: 110#- 13 reps, 130#- 2x8, 140#- 7 reps, 150#- 6 reps

  12. #63
    Freak of Nature David Lees's Avatar
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    Puttin' in work there bro, nice!

  13. #64
    Barbarian nycmil's Avatar
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    01-14-2012

    Tweaked lower back over weekend deferred to caution

    Rows (HS chest supported): 2 plates + 10 #- 6x5
    BB Curls/Rev Military Press: 95#- 13 reps, 115#- 5, 4 reps, 135#- 3, 1, 3, 2, 2 reps
    DB Step Ups (low bench): BW- 8 steps, pair of 65# DBs- 11 steps, pair of 80# DBs- 7, 7, 6, 6, 5, 5, 5 steps each leg
    Seated Leg Curls (LF): 130#- 21, 16, 16, 13 reps
    Seated Dip Machine (LF light mach): 9 bricks- 23 reps, 12 bricks- 11, 8, 7, 6 reps
    1 arm Pulldowns: 70#- 17 reps, 90#- 15 reps, 110#- 13 reps, 130#- 11 reps each arm
    Hanging Knee Raise: 45# DB between feet- 5, 6, 6, 6, 6, 4 reps ..... superset with SA Pulldowns
    SA Pulldowns: 100#- 17 reps, 120#- 13, 12, 11 reps ....... superset with Hanging Knee Raise
    Lateral Monster Walks (3 sets) and N Squats (1 set) .... done to kill time , gym was closing

  14. #65
    Barbarian nycmil's Avatar
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    01-17-2013

    Cable Squat/Row: 200#- 15 reps, 200# + 45# plate- 2x12, 200# + 90# plate- 8, 8, 8, 10 reps
    DB 1 arm Clean/Press: 100# DB- 5 alternating reps each arm ..... waiting for machine
    DB Seated 1 arm Hammer Curl/Press: 45# DB- 7 reps, 55# DB- 5 reps, 60# DB- 5 reps each arm
    DB Seated 1 arm Cleans (no press): 30# DB- 10 reps, 40# # DB- 3x5 ..... focused on form
    Close Grip Press (smith): 1 plate/side- 11 reps, 2 plates/side- 5x5, 2 plates + 25# plate/side- 3x2 ...... lockouts (partials), elbows/upper arm pressed into side .... always used elbows out in the past
    Anchor Lunges: heavy tubing- 6x11 each leg
    Duck Walks: med thera bands + 45# plate- 6x trips to/from
    Elevated Rev Planks: 45# plate- 70 sec hold, 45# + 25# plates- 3x30 sec holds
    Pulldowns (wide parallel handles): 170#- 11, 10, 10, 7 reps
    OH Shrugs (snatch grip): 75#- 2x15

  15. #66

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    You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha
    413/330/512 1255lbs@220 APF raw

  16. #67
    Barbarian nycmil's Avatar
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    01-21-2013

    I was supposed to Front squats, but ended up doing light deadlifts. I walked 2.5 hours earlier and my hamstrings were kinda of dodgy.

    BB Deadlifts (Fat Gripz): 185#- 3x5
    BB Deadlifts + bands: 225# + pair of mini monsters- 2x3, 225# + pair of light bands- 5x2
    BB Snatch Deadlifts: 135#- 7 reps, 185#- 2x3
    BB Rev Military Press: 155#- 6 reps, 175#- 2x3, 185#- 4 singles .... done from rack, instead of floor to overhead
    DB Decline Pullovers: pair of 30# DBs- 17 reps, pair of 40# DBs- 3x8
    Standing Hip Flexion: 35#- 4x15 each leg
    Leg Curls (LF): 65#- 22 reps, 95#- 3x10, 110#- 10 reps, 125#- 4x4 ..... light because of legs
    Cable Rows (V handle, Fat Gripz): 100#- 15 reps, 150#- 8 reps, 180#- 4, 5, 4, 4 reps
    Cable Anchor Lunges (FM): 10 bricks- 12 reps each leg, 13 bricks- 10, 10, 8, 10, 10, 10, 10 reps each legs
    Seated Dip Machine (icar): 9 bricks- 8, 8, 8, 7, 6, 7 reps
    BB Front Squats holding Oly barbell in rack position for time, no squat: 5x 30 sec holds

  17. #68
    Barbarian nycmil's Avatar
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    01-25-2013

    Crappy weight session (arrived late and rushed, bunch of tards curling in the only rack, and major shit with my keys)

    DB 1 arm Snatch (full squats): 45# DB- 7 reps, 55# DB- 7 reps, 65# DB- 5 reps, 70# DB- 2x5, 75# DB- 2x3 each arm
    Jammer Pick Ups: 3 plates- 4 reps, 3 plates + 25- 4x2, Jammer Pick Ups w/ Shrugs: 3 plates + 25- 2x15
    Close Grip Press (smith): 1 plate + 25- 10 reps, 2 plates- 5, 3, 3, 3, 2 reps .... should have done before snatches and pickups
    Cable Anchor Lunges (FM): 13 bricks- 7x10 each leg
    Cable Upright Rows: 7 bricks- 30 sec hold, 10 bricks- 2x 30 sec holds, 10 bricks- 17 reps
    Seated Diagonal Lift: 25#- 15 reps, 35#- 13, 10, 13 reps each side
    Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 8, 8, 6 reps
    Last edited by nycmil; January 25th, 2013 at 12:05 PM.

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