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  1. #86
    Barbarian nycmil's Avatar
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    02-28-2013

    DB 1 arm Snatch (full squat): 50# DB- 8 reps, 60# DB- 7 reps, 70# DB- 3x5 each arm
    Landmine Pick Up (overhead): 3 plates + 25# plate- 5x2
    Pulldowns: 168#- 8 reps, 180#- 8 reps, 204- 7, 6, 6 reps
    Pulldown Shrugs: 156#- 3x17
    BB Overhead Press (close grip, hands together): 115#- 7, 5, 5, 4, 4 reps
    Elevated Cable Row: 100- 13 reps, 120#- 10, 11, 12 reps
    Cable Back Ext: 130#- 10 reps, 170#- 10 reps, 200#- 10, 8 reps
    Anchor Lunges: 90#- 10 reps, 120#- 5x10 each leg
    Row Machine (UH): 115#- 3x11
    Row Machine Shrug: 115#- 3x13
    DB Farmer Walk: pair of 80# DBs- 4.75x trips to/from

  2. #87
    Barbarian nycmil's Avatar
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    03-04-2013

    Landmine Pick Up to overhead: (3)45# + 35# plates- 12 singles .... on the last rep did 12 overhead shrugs
    BB Curls/Rev Military Press: 115#- 7, 6 reps, 135#- 3, 2, 2 reps
    DB Jump Squats: pair of 45# DBs- 4x5, pair of 65# DBs- 8x3
    Cable Bent Over Rows (pull apart handles): 190#- 10 reps, 235#- 4x7
    Dip Machine (LF): 9 bricks- 21 reps, 12 bricks- 2x10, 14 bricks- 6, 6, 5, 5 reps
    DB Deadlifts (FAT GRIPZ hold for time): pair of 85# DBs- 30 sec, 30 sec, 25 sec, 25 sec, 20 sec, 15 sec, 10 sec, 10 sec holds
    BB Overhead Squats: 115#- 7, 7, 6, 5, 5 reps
    DB 1 arm Clean/Press: 100# DB- 5 singles each arm
    Incline SAKB: pair of 25# DBs- 4x15
    BP Machine Shrugs (icar): 100#- 21 reps, 130#- 21 reps, 150#- 13, 15 reps
    Toe Press (BP machine): 150#- 3x15

  3. #88
    Barbarian nycmil's Avatar
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    03-07-2013

    BB Clean/Press (FatGripz): 135#- 5 singles, 155#- 0 rep, 135#- 5 singles ..... slightly sore from timed holds with Fatgripz a few days before. tried 155# the BB spun out of my hand, but I caught it in the air. tweaked R thumb.
    BB Zercher Squat: 155#- 7 reps, 185#- 7 reps, 205#- 2x5
    BB Rack Pulls: 315#- 7 reps, 365#- 5 reps, 405#- 3x3 Shrugs (strapped): 405#- 10 reps, 455#- 3x5
    DB 1 arm Snatch (full squat): 55# DB- 7 reps, 70# DB- 3x5 each arm
    Cable Lunges: 170#- 12 reps, 200#- 200#- 10 reps, 225#- 4x7 each leg
    Pulldowns: 170#- 3x10
    Cable Back Ext (light stack): 200#- 15 reps, 225#- 13 reps, 245#- 10 reps
    Cable French Press (icar): 40#- 5x13 ..... superset with rev curls
    DB 1 arm Rev Curls: 40#DB- 4x10 .... superset with french press
    Toe Press: 170#- 15, 14, 13 reps, 130#- 2x15
    Hise Shrugs (CR): 150#- 3x15

  4. #89
    Barbarian nycmil's Avatar
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    03-11-2013

    BB Hack Squats: 225#- 13 reps, 275#- 10 reps, 315#- 6x5
    1 arm Side Press (smith): 45# plate/side- 2, 3, 3, 3, 3, 3, 3 reps each arm
    DB Curls/Rev OHP: pair of 55# DBs- 4x5, pair of 65# DBs- 4x3, pair of 75# DBs- 2x2 alternating sides
    BB Upright Rows (snatch grip, strapped): 65#- 8 reps, 85#- 8 reps, 115#- 5, 7, 7, 7, 7 reps
    Leg Curls, 1 Leg (icar): 70#- 2x13, 90#- 4x5, 110#- 2x3 each leg
    Leg Ext (strive): 125#- 3x15 ... have not done in 4 months because of stress fracture in shin
    BP Shrugs: 150#- 3x25
    Kneeling Cable Crunch: 100#- 21 reps, 130#- 3x10
    Kneeling Pulldown/Ext: 100#- 8 reps, 130#- 4x5, 160#-3x5
    Cable Bent Over Rows: 200#-10 reps, 245#- 3x7
    Jumping Jacks: holding pair of 10# plates- 5x25

  5. #90
    Barbarian nycmil's Avatar
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    03-14-2013

    Pull Ups (wt harness): BW- 10 reps, 40# DB- 6 reps, 50# DB- 5, 4, 4 reps, 65# DB- 3x3, 75# DB- 6 singles
    BB Overhead Press (rev grip from rack): 155#- 3 reps, 185#- 6 singles, 205#- 3 singles
    Good Morning/Jumps: 45#- 3x5, did DB Squat Jumps then resumed this exercise, 45#- 3x5
    DB Squat Jumps: holding pair of 50# DBs- 5x5, pair of 65# DBs- 5x3
    1 arm Pulldowns: 54#- 15 reps, 74#- 12 reps, 87#- 10 reps, 101#- 10 reps, 114#- 6 reps each arm
    Sissy Squats (wt harness): 80# DB- 15 reps, 90# DB- 3x12
    French Press Tricep Machine: 40#- 21 reps, 60#- 3x10 ....superset with rev curls
    DB Rev Curls: 45# DB- 3x11 ... alternating arms, superset with FP
    Hise Shrugs (CR): 150#- 17 reps, 195#-3x13
    Last edited by nycmil; March 15th, 2013 at 03:44 PM. Reason: mistake

  6. #91
    Freak of Nature David Lees's Avatar
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    Sick training in here as always bro, keep up the great work!

  7. #92
    Barbarian nycmil's Avatar
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    03-18-2013

    started out sluggish until 20mins in

    Leg Sled (icar): 180#- 31 reps, 240#- 10 reps, 280#- 6x5 ... setup to mimick coming out of the hole
    Machine Rows (icar): wide grip 140#- 3x10, 140#- 13 reps ..... close grip 180#- 10 reps, 200#- 3x7
    SA Pulldown: 70#- 21 reps, 100#- 15 reps, 120#- 2x10
    Cable WoodChoppers: upper 60#- 13 reps, 80#- 2x11 .... lower 30#- 13 reps, 50#- 11 reps, 60#- 11 reps each side
    Preacher Curl: 45# + 25# plates- 4x 30 sec holds, and 2x8 reps
    Hip Abductor: 130#- 2x25
    Hip Adductor: 140#- 2x28
    SwissBall Crunch (DB on chest): 55# DB- 25 reps, 70#- 2x16
    Face Pull: 80#- 15 reps, 110#- 12 reps, 130#- 10 reps, 150#- 2x7
    Tri Pressdown: 70#- 31 reps, 110#- 12 reps, 130#- 7, 6, 5 reps
    Rev Calf Raise (leg sled): 240#- 3 sets

  8. #93
    Beach Body Alinshop's Avatar
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    Late to this show. Are you still planning on doing a contest this year?

  9. #94
    Barbarian nycmil's Avatar
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    Quote Originally Posted by Alinshop View Post
    Late to this show. Are you still planning on doing a contest this year?


    most likely no, but I won't completely say no

  10. #95
    Barbarian nycmil's Avatar
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    03-21-2013
    trying a new format to log

    Pull Ups (DB in wt harness): BW- 11 reps,
    55# DB- 5, 4 reps
    65# DB- 3, 4, 3 reps
    75# DB- 2, 2, 2, 1 reps

    DB Deadlifts + bands: pair of 100# DBs- 10 reps
    pair of 100# DBs + pair of mini bands- 10 reps
    pair of 100# DBs + pair of mini monsters- 3x8

    Good Morning/Jumps: 45#- 5, 7, 7, 7, 7 jumps

    BB Shrugs (rack): 315#- 15 reps
    405#- 3x5 + hold for time

    Seated Dip Machine (LF): 10 bricks- 23 reps
    12 bricks- 4x5
    14 bricks- 3x3

    Incline BP Shrugs (LF): 135#- 1 set
    150#- 2 sets

    Leg Curls (LF): 1 Leg 60#- 13 reps each leg
    80#- 3x8 each leg
    110#- 4x 23 sec hold both legs

    Standing Hip Flexion: 35#- 4x13 each leg

    Machine Row (icar): 150#- 30 sec hold
    180#- 30 sec hold
    210#- 20, 25, 20 sec holds

  11. #96
    Barbarian nycmil's Avatar
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    03-25-2013

    Pulldowns (wide grip): 168#-12 reps, 204#- 7 reps, 228#- 5x5 .....old school machine used straps on the heaviest wt
    BB Hack Squats: 245#- 15 reps, 335#- 7, 5, 5, 3 reps
    DB Alternating Split Jumps: BW- 17reps, pair of 25# DBs- 2x12, pair of 40# DBs- 5x8 each leg
    Kneeling Diagonal Lift: 35#- 3x13 each side
    Dip Machine (icar): 8 bricks- 15 reps, 11 bricks- 7, 7, 5, 5 reps
    Rev Fly Machine (LF): 7 bricks- 3x17
    DB Peterson Step Ups: pair of 45# DBs- 6x8 each leg
    DB 1 arm Rev Curls: 45# DB- 3x10 each arm

  12. #97
    Barbarian nycmil's Avatar
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    03-28-2013

    BB Bent Over Rows

    135# + pair of mini bands- 7 reps
    135# + pair of mini monster bands- 7 reps

    135# + pair of light (orange) bands- 5 reps
    185# + pair of mini bands- 7 reps

    185# + pair of mini monster bands- 5x3

    225# (no bands)- 3, 4, 3, 5, 4 reps

    BB Overhead Press (clean from floor): 155#- 3 reps, 175#- 2x4, 185#- 2x3 ... should have done OHP before bent over rows


    Leg Curls (icar): 1 Leg 80#- 3x8 each leg, both leg 120#- 20 sec static hold, 140#- 3x25 sec static holds

    Leg Extension (LF): 150#- 20 reps, 195#- 13 reps, 225#- 3x7

    Hise Shrugs (CR): 195#- 4x15

    DB Squat Jumps: holding pair of 35# DBs- 2x7 jumps, pair of 50# DBs- 3x5 jumps, pair of 60# DBs- 3x3

    DB Squat Jumps: pair of 70# DBs- 8 singles ... part of tri set below


    Good Morning (bands): long mini + mini monster bands- 4x12 ... tri set

    Saxon Side Bends: 25# plate-4x7 ... tri set

    Tricep French Press Machine: 80#- 6, 6, 3, 3, 1 reps, 60#- 3x6

  13. #98
    Barbarian nycmil's Avatar
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    03-31-2013

    BB Curls: 115#- 5x5
    BB Clean/Press (FatGripz): 135#- 8 singles (rest pause)
    Pul ldowns HS cable (FatGripz): 120#- 10 reps, 150#- 8 reps, 170#- 6 reps, 190#- 6 reps, 200#- 3x5
    Smith Close Grip LockOut: 2 plates/side- 4x10 .... hands very close
    Calf Raise (cybex): 150#- 4x15
    Leg Extension (LFS): 150#- 23 reps, 190#- 13 reps, 255#- 6, 5, 5, 5 reps
    Leg Curls (icar): 1 Leg 80#- 3x8 each leg, 2 Legs- 140#- 4x20 sec holds
    FatGripz Holds: 225#- 2 timed holds, 315#- 6 brief holds, 275#- 8 brief holds
    Fly Machine (LFS): 105#- 2x15 ....superset
    Rev Fly Machine (LFS): 105#- 4x15 .... superset
    1 Knee Cable Crunch: 50#- 10 reps, 70#- 10 reps, 90#- 10 reps

  14. #99
    Barbarian nycmil's Avatar
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    04-03-2013

    ramping up judo training on non-lifting days


    BB Overhead Press + bands: 135# + pair of short mini bands- 7 reps, 135# + pair of mini monsters bands- 5x2 ... strict press

    BB Deadlift + bands: 225# (no band)- 5 reps, 225# + pair of short mini monster bands- 6x3

    DB 1 arm Rows (FatGripz): 50# DB- 12 reps, 80# DB- 5x5 each arm

    Seated Leg Curls (icar): 140#- 23 reps, 200#- 4x5, left leg only 80#- 2x8, b/c left leg was not carrying its load the last few sets

    CM Jumps: holding 10# plate- 15 jumps, holding 25# plate- 3x10 jumps, holding 35# plate- 4x8 jumps

    Saxon Side Bends: 25# plate- 3x7

    MB Lying Chest Pass/Catch: 12# MB- 4x12

    DB Hike: 45# DB- 4x12 each side

    DB Peterson Step Ups: pair of 45# DBs- 6x7 each leg

    Good Mornings (bands): mini monster + mini bands- 4x12

  15. #100
    Barbarian nycmil's Avatar
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    04-08-2013

    Landmine Overhead Pick Up: 3plates- 4 reps, 3 plates + 35# plate- 12 singles
    DB Clean Pulls: pair of 70# DBs- 2x7, pair of 85# DBs- 7x4 ...working on triple ext.
    DB Plank Rows: pair of 70# DBs- 3x13 each arm
    DB RDLs (extended ROM): pair of 70# DBs
    Pulldowns HS cable (FatGripz): 140#- 12 reps, 170#- 5 reps, 200# (stack)- 5, 4, 4, 5 reps, 200# + 35# plate- 5 singles ... pin holding 35# plate bent
    Cable Upright Rows (static holds): 100#- 25 sec static hold, 130#- 20, 20, 20, 15, 15 sec holds
    Leg Press (icar): 2 plates/side- 44 reps, 3 plates/side- 25 reps, 4 plates/side- 10 reps .... stopped after getting light headed
    Dip Machine (LFS): 9 bricks- 4x12
    Cable Woodchopper (L): 50#- 12 reps, 70#- 3x10 both side
    Cable Kneeling Crunches: 50#- 12 reps, 70#- 12 reps, 90#- 2x10 both side
    Hanging Knee Ups: 35# DB between feet- 8, 7, 7, 7, 5 reps

  16. #101
    Barbarian nycmil's Avatar
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    04-11-2013

    DB Push Press + PPJ bands (full squats): pair of 55# DBs + PPJ- 8 reps, pair of 75# DBs + PPJ- 8x3, 2 reps
    Bearhug GMs: 2 plates- 10 reps, 3 plates- 4x5
    DB 1 arm Power Clean/Press: 95# DB- 5 singles both sides
    Pulldowns (HS cable): 120#- 30 shrugs, 150#- 20 shrugs
    150#- 17 pulldowns, 200#- 5, 4 reps
    Chest support Rows (HS lever): 2 plates- 3x6 rows
    2 plates- 3x10 shrugs
    Leg Press (old machine?): 1 Leg- 1 plate/side- 6x11 each leg,
    2 Legs- 2 plate/side- 4x30 sec holds near chest
    2 Legs- 3 plates/side- 3x30 sec holds midway
    2 Legs- 3 plates/side- 17 reps
    DB 1 arm Rev Curls: 55#- 3x8 each arm
    Incline BP Shrugs (LFS): 120#- 5x15
    Hanging Knee Raise: 45# DB between feet- 5, 5, 5, 3, 3 reps


    IMG_0992.jpgtaking a pic while pressing 100# DB

    IMG_1097.jpg



    IMG_1071.jpg

    IMG_1101.jpg
    Last edited by nycmil; April 12th, 2013 at 07:44 AM.

  17. #102
    Barbarian nycmil's Avatar
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    04-17-2013

    did a recon/workout @ powerhouse gym. thinking about joining, membership $249 for 1 yr

    BB Curl/Rev Military Press: 115#- 7, 7, 5, 5 reps, 135#- 3, 3 reps
    DB Deadlifts: pair of 105# DBs- 2x7, pair of 125# DBs- 5x5 .... jacked up my hands using hook grip
    Leg Press (BM): 3 plates/side- 2x13, 3 plates/side- 25, 25, 20, 20, 20 sec holds, legs close to chest, 4 plates/side- 6, 8, 8, 8 reps
    Landmine Overhead: (5) 35# plates: 2, 2, 2, 2, 2, 1, 1, 1, 1 reps
    DB 1 arm Rows (FatGripz): 60#- 12 reps, 75#- 8 reps, 85#- 4x6 each arm ... rest pauses left arm
    1 Leg Standing Leg Curls (BM): 30#- 23, 23, 23, 17 reps each leg
    Calf Raise (BM)Leg Press: 3 plates/side- 6x11
    Cable Squat/Row: 130#- 4x10
    Cable Face Rows: 90#- 5x10
    Cable SAKB: 25#- 4x10 each arm
    N Squats: 150#- 3x17
    Last edited by nycmil; April 19th, 2013 at 01:46 AM.

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