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Thread: Moving Something

  1. #69
    Mini Forklift Ⓥ
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    Quote Originally Posted by Diabetic Muscle View Post
    You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha
    Was just thinking that! What's an anchor lunge?

    2.5hrs sure is a big walk, where did that take you?

  2. #70
    Barbarian nycmil's Avatar
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    Anchor lunges are lunges done with a band anchored to something. Name to differential from lunges with bands around ankles which most people call lunges with band

    The long walk was basically a big square. I walked to a store that closed early on sunday, and decided to walk to another one. That added an hour to my walk.

    I'm 44 yo more interested in athletics than bodybuilding. That the reason for my exercises and the tag line sorta bodybuilder

  3. #71
    Barbarian nycmil's Avatar
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    01-28-2013

    Strength faded towards to end. I had some coffee going to gym and sipped on 1 qt (4 bags of green tea w/ 1.25 scoops of protein) while training, but did not food 12 hrs before
    DB Push Press ( clean DBs, full ROM squats, touch DBs overhead): pair of 70# DBs- 8 reps, pair of 80# DBs- 3x5, pair of 85# DBs- 3x3
    Cable Squat/Rows: 200#- 15 reps, 200# + 45# plate- 13 reps, 200# + 90# plates- 2x8
    DB Upright Rows (alternating sides): pair of 55# DBs- 3x10 ...strict reps
    Sissy Squats (DB in harness): BW- 12 reps, 55# DB- 12 reps, 75# DB- 10 reps, 95# DB- 2x10 .... eased into these after a few months, due to stress fracture in shin
    Cable Woodchopper (light stack): 60#- 10 reps, 80#- 10 reps, 100#- 10 reps each side
    Cable Rear (leg) Kickback: 60#- 4x15 each leg
    Lying Pullover/Crunches: 50# short bar- 5x7
    Hise Shrugs: 100#- 3x17, 130#- 11 reps .... done on cybex, instead of BB because on injury
    DB Hanging Knee Raise: 45# DB between feet- 5, 5, 5, 5, 3, 3 reps ..... one of them days
    Kneeling Pulldowns (crossover): 150#/side- 3x7


    P8070227.jpgP8070225.jpg205.5 #

  4. #72
    Barbarian nycmil's Avatar
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    01-31-2013

    Landmine Pick Ups: 3 plates- 6 reps, 3 plates + 25#- 4x4
    BB Clean/Press: 135#- 1 rep, 155#- 1 rep, 175#- 6 singles ..... done while waiting
    Cable Lunges: 100#- 15 reps, 140#- 13 reps, 170#- 11 reps, 200#- 4x8 each leg
    Seated Diagonal Lifts: 35#- 3x11
    Pulldowns (icarian, wide- parallel grip): 150#- 13 reps, 180#- 5x5, 200#- 3, 2, 2 reps
    DB Rev Lunges: pair of 40# DBs- 6x7, pair of 50# DBs- 4x6 each leg ...... superset with Saxon SB
    Saxon Side Bend: 25# plate- 3x8
    Leg Curls (icarian): 110#- 20 reps, 130#- 13 reps, 150#- 11 reps, 170#- 8 reps, 190#- 2x4
    Rope Row to Neck: 100#- 20 reps, 130#- 13 reps, 160#- 2x8
    Cable 1 arm Hammer Curl (gripper): 50#- 3x10 each arm
    Cable 1 arm Pushdown (gripper): 60#- 3x8 each arm

  5. #73
    Barbarian nycmil's Avatar
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    02-04-2013

    DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
    DB SLDLs: pair of 80# DBs- 4x7
    Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
    Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
    Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
    Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
    Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
    Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
    Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
    Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
    DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with
    Last edited by nycmil; February 5th, 2013 at 01:06 PM. Reason: mistake

  6. #74
    Barbarian nycmil's Avatar
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    02-04-2013

    DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
    DB SLDLs: pair of 80# DBs- 4x7
    Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
    Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
    Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
    Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
    Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
    Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
    Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
    Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
    DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with
    Last edited by nycmil; February 5th, 2013 at 01:05 PM. Reason: mistake

  7. #75
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    02-07-2013

    DB 1 arm Clean/Press: 90# DB- 3 singles, 100# DB- 7 singles each arm
    DB 1 arm Snatches ( full squat): 55# DB- 6 reps, 65# DB- 6 reps, 70# DB- 6 reps, 75# DB- 2x5 each arm
    DB Sissy Squats (weight harness): BW- 11 reps, 90# DB- 3x10
    BB Clean (then press OH for reps): 155#- 6, 5 reps, 175#- 5 reps, 185#- 2x3
    Elevated Cable Rows: 110#- 13, 13, 11, 10 reps .... top 3 hardest row variation, use around half normal weight
    Seated Leg Curls (LF): 110#- 21 reps, 150#- 6, 5, 5, 5, 5, 5 reps
    Seated Cable Crunch: 84#- 12, 10, 8 reps .... superset with curls
    DB Curls: pair of 55# DBs- 3x5
    Close grip Pulldowns (UH, pull apart handles): 120#- 8 reps ....... gym closed, got there late
    Did some high reps at home later and 90 min walk before the storm (Fri)

  8. #76
    Barbarian nycmil's Avatar
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    02-11-2013

    DB Deadlifts + bands: pair of 95# DBs + pair of short mini bands- 7 reps, pair of 95# DBs + pair of short mini monsters- 5, 5, 7, 7 reps, pair of 95# DBs + pair of short Light bands- 3x5
    Standing 1 arm Chest Press (cable): 70#- 13 reps, 80#- 11 reps, 90#- 10 reps each arm
    DB Squat Jumps: pair of 30# DBs- 5, 5, 5, 5, 5 reps, pair of 40# DBs- 4, 3, 4, 4 reps
    DB Incline Front Raise: pair of 30# DBs- 3x7 prone, pair of 30# DBs- 3x7 supine
    Cable Lunges: 130#- 10 reps, 170#- 10 reps, 200#- 4x8 each leg
    Cable Row to Neck: 70#- 21 reps, 100#- 15 reps, 130#- 2x8
    BB Roll Outs: 155#- 10 reps, 205#- 4x10
    DB Incline Curls: 30#- 5x6 each arm
    Lying 1 Leg Curl (icar): 70#- 8 reps, 90#- 5, 5, 5, 5, 5 reps, 110#- 3, 3 reps each leg
    Cable Rows (pull apart handles): 130#- 11 reps, 160#- 8, 7, 6 reps

  9. #77
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    02-14-2013

    Getting ready to return to Judo training after long injury timeout

    Standing Pullovers: 95#- 3x10
    BB Curls/Rev Military Press: 115#- 3x5, 135#- 3x5
    DB Clean Pulls: pair of 80# DBs- 2x5, pair of 95# DBs- 5x5 .... good extension
    DB 1 arm Clean/Press: 100# DBs- 5 singles each arm
    DB Step Ups: pair of 80# DBs- 10x5 each leg ..... grip limited reps
    DB Peterson Step Ups: pair of 45# DBs- 5x7
    Pulldowns: 165#- 10 reps, 180#- 3x7
    Hip extension (LF): 150#- 14 reps, 190#- 2x11 each leg
    Close grip Tri Pushdowns: 100#- 4x10
    Cable Rear Kickback: 50#- 3x17 each leg

  10. #78
    Mini Forklift Ⓥ
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    Looking solid in those pics

  11. #79
    Iron Addict woodswise's Avatar
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    I love Judo. What belt are you? How long have you practiced?

    We don't have Judo where I live, so I take karate, and recently got my 1st degree (lowest rank) blackbelt. Feels pretty good to get that at my age -- 47yo.

  12. #80
    Barbarian nycmil's Avatar
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    Jim, thanks. You make it look easy, is it your home made supps?

    Woodwise, Its an informal Judo training program done on a army base. Army Combatives is my primary MA (level II going on III). My throws and sweeps and are pretty good (can do the next day after lifting), but my joints need almost 2 full days rest to grapple decently.

  13. #81
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    02-18-2013

    BB Overhead Squats: 105#-3x10, 115#- 10 reps ..... should have used 115# for all sets
    BB Bent Over Rows + bands: 155# + pair of mini bands- 8 reps, 155# + pair of mini monsters- 2x6, 205# + pair of mini bands- 2x4, 185# + pair of mini monsters- 4x3, 225# (no bands)- 2, 4, 4, 4 reps ..... dizzy near the end
    DB Step Ups: pair of 90# DBs- 7, 5, 5, 5, 5, 5, 5, 5 reps each leg
    DB Step Lunges: pair of 45# DBs- 8 reps, pair of 65# DBs- 3x8 each leg
    BB Rev Overhead Press (rack): 155#- 4x4, 185#- 5 singles
    DB 1 arm Clean/Press (seated): 30# DB- 7 reps, 45# DB- 4x5 each arm
    Cable Crunches (seated): 80#- 13 reps, 100#- 10, 10, 13, 13 reps
    Close Grip Pushdowns: 130#- 15 reps, 150#- 13, 8, 11 reps
    Leg Curls (1Leg at a time): 60#- 15 reps, 80#- 8 reps, 90#- 3x5, 110#- 2x2 each leg
    Rev Flyes Machines (LF): 75#- 4x13 ......went light to focus on rear delt, mid, lower trap tend to take over

  14. #82
    Freak of Nature David Lees's Avatar
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    Damn that is a TON of movements in one session. Hit a little bit of everything.

  15. #83
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    ^^^^ the workload is spread around, so its not stressful. it is a good maintaining once you to where you want size wise

  16. #84
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    02-21-2013

    been doing more MA than weight training lately

    Pull Ups (weight harness): BW- 10 reps, 45# DB- 2x5, 60# DB- 4x3, 75# DB- 6 singles
    DB Step Ups: holding pair of 90# DBs- 7x5 each leg
    DB Plank Rows: pair of 80# DBs- 3x10 each arm
    Plyo Bench (Smith): bar- 13 reps, 25# plate/side- 7 reps, 35# plate/side- 2x7, 45# plate/side- 5, 4, 3, 3 reps
    Hip Extension (LF): 150#- 13 reps, 190#- 3x10 each leg
    Hise Shrugs: 100#- 17reps, 120#- 2x13, 150#- 2x11
    Hanging Knee Raise: 45# DB between feet- 7, 6, 5, 4, 4, 3, 4 reps
    Straight Arm Pulldown: 100#- 21 reps, 130#- 13 reps
    Cable Crossover Kick: 30#- 3x8 each
    Jumping Jacks: holding pair of 10# DBs- 3x21

  17. #85
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    02-25-2013

    DB Push Press (full squat, touch DBs overhead): pair of 80# DBs- 5x5
    DB 1 arm Clean/Press: 100# DB- 4 singles each side
    DB Kneeling Squats (clean DBs kneeling and hold in rack position, use only thighs): pair of 60# DBs- 21 reps, pair of 70# DBs- 13 reps, pair of 75# DBs- 10, 10, 8 reps
    Lateral Pulldowns: 60#- 3x11 each arm
    Crossbody Pulls: 60#- 3x11 each arm
    DB Incline Bench Press: pair of 50# DBs + band- 10 reps, pair of 60# DBs + band- 7, 6, 5, 5, 4, 4 reps
    DB 1Leg SLDLs: 60# DB- 13 reps, 75# DB- 3x10 each leg
    Shin Lift: 25# plate- 7x10 each leg
    Lying Pullover/Sit Up: 35# plate- 3x13
    Jumping Jacks: holding pair of 10# DBs- 5x30 ..... cardio
    Elevated Rev Plank: 45 + 35# plates on lower abs hold for time- 4x 30 sec

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