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  1. #103
    Barbarian nycmil's Avatar
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    04-22-2013

    2nd visit to Powerhouse Gym

    DBDLs: pair of 105# DBs- 10 reps, pair of 125# DBs- 5x5
    Cable Squat/Row: 130#- 12 reps, 175#- 4x10
    BB Military Press (clean from floor): 155#- 4x5
    Rev Pulldowns: 120#- 17 reps, 160#- 8 reps, 190#- 3, 3, 2, 2 reps
    Lying Leg Curls: 60#- 21 reps, 80#- 13 reps, 100#- 3x6 .... after shrugs did 50#- 6 static holds x 15 sec
    Seated OHP Shrugs (cyb): 70#- 3x21
    Cable Row Shrugs: 100#- 3x13
    SA Pulldowns: 50#- 2x17, 70#- 7 reps .... long break 70#- 2x7
    Bearhug GMs: 2 plates- 3x7
    GM Jumps: 45#- 6x5
    DB Peterson Step Ups: pair of 50# DBs- 4x7 each leg
    Saxon Side Bend: 25# plate- 3x7

    plus one hour walk later on that day

  2. #104
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    04-25-2013

    BB Curls/Rev Military Press: 115#- 3x5, 135#- 3x3
    BB Military Press: 155#- 7x4 ..... picked up off floor then press
    BB Incline Close Grip Press: 145#- 5, 4, 4, 3, 3 reps ..... picked up off floor, sat down on incline, moved to close grip/press
    Pull Ups (weight harness): BW- 3 reps, 50# DB- 6 reps, 60# DB- 4, 3, 3 reps, 70# DB- 2, 2, 1 reps, 75# DB- 2, 1, 1 reps
    Hack Slide (precor): (2)35# plates/side- 13 reps, (3)35 plates- 13 reps, (4)35# plates/side- 6x7 ..... caution going down, up was easy
    Hip Extension (magnum): 110#- 4x11 each leg
    DB 1arm Upright Row: 60# DB- 4x7, 75# DB- 4x3 each arm
    HS Iso Lat High Row Shrugs: (3)35# plates/side- 3x17
    CM Jumps: holding 25# plate- 4x10 jumps, did rev curls then, 25#- 3x10 jumps
    Rev Curls (wide grip): 40# bar- 4x30 sec static holds .... done between CM Jumps

  3. #105
    Barbarian nycmil's Avatar
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    04-29-2013

    HS Cable Pulldown: 170#-13 reps, 235#- 6 reps, 245#- 4x4
    BB Military Press (off floor): 135# FatGripz- 5 reps, 155#- 5 reps
    BB Clean/Press: 155#- 5 reps .... speed reps
    Smith Close Grip BP (lockouts): 2 plates/side- 4x8
    Bearhug GMs: 2 plates- 10 reps, 3 plates- 4x5
    GM Jumps: 45#- 4x7
    Leg Sled: 3 plates/side-25 reps, then 4x 30 sec static holds @bottom, 4 plates/side- 10 reps, 5 plates/side- 3x5
    Leg Curls (strive): 110#- 3x8
    HS Row Low Shrugs: 2 plates/side- 3x10
    Cable Squat/Row: 170#- 13 reps, 215#- 3x10
    Kneeling Cable Crunch: 50#- 2x12, 70#- 2x12, 90#- 4x10
    Rev Curls: 65# bar- 13 reps, 85#- 13, 10, 10 reps

  4. #106
    Barbarian nycmil's Avatar
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    05-02-2013


    DB Deadlift + bands:
    pair of 100# DBs + pair of short mini bands- 10 rep
    pair of 100# DBs + pair of short mini monsters- 4x7
    BB Bent Over Rows + bands:
    155#- 9 reps
    155# + pair of short mini bands- 7 reps
    155# + pair of short mini monsters bands- 7 reps
    185# + pair of short mini bands- 7 reps
    185# + pair of short mini monster bands- 3, 3, 3, 3, 3, 3, 3 reps
    205# + pair of short mini monster bands- 1, 1 reps
    OHP (static hold): long orange light band- 6 holds x 45 sec ..... superset between sets of lunges
    Cable Lunges: 140#- 2x14, 170#- 4x8 each leg
    Rev Pushdowns: 40#- 31 reps, 80#- 13 reps, 100#- 3x7, 110#- 6 reps
    BP Shrugs (icar): 130#- 4x25
    Rev Pullthroughs: 25#- 4x17
    Standing Hip Flexion: 35#- 3x13 each side
    DB Lat Raise: 25#- 17 reps, 30#- 3x12, 40#- 8 reps ..... 1 arm at a time
    Saxon Side Bend: 25# plate- 3x8
    Last edited by nycmil; May 3rd, 2013 at 05:42 PM. Reason: spacing

  5. #107
    Barbarian nycmil's Avatar
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    05-06-2013

    Landmine PickUp Overhead: 3 plates- 6 reps, 3 plates + 35#- 10 singles
    Pulldowns (HS cable): 140#- 8 reps, 170#- 6 reps, 215#- 5x3

    Military Press + bands: 135# + pair of short mini bands- 7x3 .... dead stop on pins to lockout
    135# + pair of short mini monster bands- 4 partials ... 1st time I failed to press this, so I did more lighter sets
    Bar + pair of short orange L bands- 2x2 ... 1st time, crazy resistance from bands
    95# + pair of short orange L bands- 3 singles
    FatGripz Holds: 225# + Fat Gripz- mixed grips/alternating hands

    Leg Press: 3 plates/side- 35 reps, 4x30 sec holds near chest, 4 plates/side- 17 reps, 5 plates/side- 2x8
    Rev Hypers: BW- 17 reps, 20# DB- 15 reps, 30# DB- 15 reps, 45# DB- 3x13

    BP Shrugs (icar): 140#- 30 reps, 150#- 30 reps, 170#- 26 reps
    Row Shrugs (HS chest support): 2 plates- 3x13

    Kneeling Cable Crunch: 60#- 2x12, 90#- 2x12, 100#- 2x10
    Hanging Knee Raise (DB between feet): 35# DB- 5, 7, 6, 6, 6 reps
    Hip Bridges: 75# DB- 5x21
    Last edited by nycmil; May 9th, 2013 at 04:04 AM. Reason: spacing

  6. #108
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    05-10-2013

    DB Bent Over Rows: pair of 85# DBs- 7, 7, 7, 6 reps
    DB Deadlifts: pair of 110# DBs, pair of 125# DBs- 10, 8 reps .... dizzy after
    DB CG Tri Press (lying): 75# DB- 21, 17, 21, 21 reps .... could not lift heavy after DLs

    Leg Press (BM): 1 plate/side- 3x10 each leg ... still tired
    Standing Leg Curls: 4 bricks- 21 reps, 6 bricks- 15 reps, 8 bricks- 11 reps, 10 bricks- 6 reps each leg recovered from DLs
    Cable Pullthroughs: 55#- 15 reps, 70#- 13 reps, 80#- 10 reps, 95#- 7 reps, 110#- 5 reps
    SA Pulldowns: 80#- 21 reps, 100#- 16 reps, 120#- 2x12
    BP Shrugs (cybex cp): 110#- 3x21

    Rev Pullthroughs: 25#- 4x13 giant sets
    TKE: 4 sets each leg giant sets
    DB 1 arm Rev Curls: 45# DB- 15, 15, 13 reps each arm giant sets

  7. #109
    Barbarian nycmil's Avatar
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    05-13-2013

    BB Overhead Press: 155#- 7 reps, 185#- 2, 2 reps .... waiting for squat rack, someone was doing OHP so I joined him
    BB Oly Front Squat (bottom up): 155#- 8 reps, 205#- 3, 3, 2, 2, 2, 1, 1 reps .... 6 months since last time I done last, so I will do bottom up a bit, then transition to down-up
    BB Fat Gripz Hold (rack): 205#- 1 hold, 245#- 2 holds, 275#- 4 pick ups hold a few sec, 315# 6 pick ups hold a few sec

    DB Sissy Squats (wt harness): 60# DB- 13 reps, 90# DB- 3x10
    Pulldowns (HS cable): 140#- 10 reps, 170#- 7 reps, 195#- 6 reps, 215#- 5, 4, 4, 4 reps
    Rev Hypers: BW- 17 reps, 45# DB- 2x10, 60# DB- 8, 5, 5, 5, 5 reps
    Tri Rev Pressdown: 120#- 15, 13, 8 reps

    Indoor Sled (speed sac):
    45# plate .... fast walk across/back aerobic class room
    2- 45# plates .... fast walking 4x trips across/back aerobic class room
    2- 45# plates ..... fast rev dragging 4x trips
    45# plate .... sprints 4x trips

  8. #110
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    05-16-2013

    BB Bent Over Rows (FatGripz): 155#- 10 reps, 175#- 7 reps, 185#- 5, 5, 5, 3, 3 reps .... 1st time doing this
    BB Overhead Press: 185#- 7x2, 185#- 1 set of partials, 205#- 1 set of partials, 225#- 1 set of partials .... outer elbow was funky after 1st set
    BB Curls (FatGripz): 65#- 5 reps, 85#- 5 reps, 95#- 3x5, 115#- no reps, 105#- 2x3

    Good Morning Jumps: 45#- 3x7 jumps
    DB Squat Jumps: holding pair of 35# DBs- 4x7 jumps .... good hang time
    Calf Raise (cybex): 130#- 15 reps, 150#- 3x15
    Dip Shrugs (LF): 6 bricks- 25 reps, 8 bricks- 2x21
    SA Pulldowns: 70#- 25 reps, 110#- 15 reps, 130#- 10 reps, 150#- 2x5

    Hip Bridge: 80# DB- 4x25
    Indoor Sled (speedsac):
    45# plate walk toward/back across cardio room 1x
    90# plate walk 2x
    90# plate rev drag 7x
    115# plate forward drag 7x
    135# plate walk 1x

    forearms and quads still sore from monday, I did not feel like lifting, but went anyway

  9. #111
    Barbarian nycmil's Avatar
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    05-20-2013


    Landmine Pick up Overhead: (3)45# plates- 6 reps, 3 plates + 35#- 7x2
    Lumberjack Squats (landmine): 3 plates- 4x8 .... press the last rep of every set
    GM Jumps: 45#- 5x7

    DB 1 arm Rows (FatGripz): 60# DB- 12 reps, 85# DB- 4x5 each arm
    DB Skullchrushers (flat bench): pair of 30# DBs- 3x10
    Calf Raise (cybex): 150#- 17 reps, 195#- 3x17 + 30, 18 sec static holds
    1 arm Pulldown: 50#- 15 reps, 80#- 10 reps, 100#- 10 reps, 120#- 2x7 each arm

    Rev Crunches: BW- 20 reps, 20# DB between feet- 5x8
    Kneeling Pallof Press: 30#- 3x10 each side
    Saxon Side Bends: 25# plate- 7, 7, 7, 5 reps
    Anchor Lunges: med + hvy tubings- 10, 10, 10, 10, 7 reps each leg
    Last edited by nycmil; May 21st, 2013 at 03:20 PM. Reason: spacing

  10. #112
    Barbarian nycmil's Avatar
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    05-23-2012

    I wanted to do timed holds with FatGripz, but somebody took them. I did some DLs, but was not fully rested.
    BB Deadlifts + bands
    225#- 7 reps
    225# + pair of short mini bands- 5 reps
    225# + pair of short mini monsters- 5 reps
    245# + pair of short mini monsters- 1, 2, 2 reps
    265# + pair of short mini monsters- 1, 1 reps
    DB Deadlifts + bands: pair of 100# DBs + pair of short mini monsters- 3x8
    DB Close Grip Press (lying): 100# DB- 4x21
    Leg Press: 3 plates/side- 15 reps, static holds 5x30 sec holds 4 plates/side- 13 reps, 5 plates/side- 10 reps
    Standing Hip Flexion: 25#- 13 reps, 35#- 2x13 each leg

    Kneeling Pallof Press: 50#- 2x13, 60#- 13 reps, 80#- 7 reps
    Face Pulls: 80#- 15 reps, 100#- 12 reps, 120#- 3x7
    SA Pulldowns: 70#- 22 reps, 90#- 20 reps, 110#- 15 reps, 130#- 8, 5 reps
    Lying Leg Curl (icar): 1 leg 60#- 11 reps, 80#- 2x10, 90#- 2x5 each leg
    Hip Ext Rotators: 3 sets each leg
    Adductor Plate Push: 35# plate- 7x across room

  11. #113
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    05-28-2013

    DB Push Press (full squat/touch DB overhead): pair of 70# DBs- 8 reps, pair of 85#- 5, 3, 3, 3, 3, 3, 1, 3 reps
    BB Curl/Rev Overhead Press: 115#- 4x5, 135#- 4 singles
    Chest supported Rows: 2 plates- 7 reps, 1 plate- 5x20 sec static holds, 2 plates- 2x7
    Leg Press: 3 plates/side- 5x30 sec static holds, 25 regular reps
    DB Skullcrushers: pair of 35# DBs- 13, 11, 10 reps
    Leg Curls: 1 leg@ time- 80#- 2x10, 2 legs up/1 leg down- 80#- 10/5 reps, 100#- 10/5 reps, 110#- 10/5 reps
    Face Pulls: 100#- 3x13, 130#- 10 reps
    Pallof Press: 80#- 3x13
    Calf Raises (cybex): 150#- 23 reps, 195#- 3x17

  12. #114
    Barbarian nycmil's Avatar
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    05-30-2013

    alternate upper/lower body
    Landmine Pick Up/Press: (3)45# plates- 6 reps, 3 plates+ 35#- 2, 2, 1, 1 reps
    DB RDLs: pair of 60# DBs- 12 reps, pair of 75# DBs- 3x8, pair of 90# DBs- 3x5
    Pulldowns: 170#- 10 reps, 205#- 5 reps, 215#- 2x5, 120#- 4x 23 sec static holds, 170#- 10 reps
    Leg Extension (icar): 160#- 15 reps, 100#- 5x 20 sec static holds, 160#- 10 reps, 200#- 9 reps, 240#- 3x5

    Pushdowns: 60#- 25 reps, 90#- 17 reps, 110#- 15 reps, 140#- 10 reps .....superset
    DB Rev Curls: pair of 45# DB- 3x10 ..... superset
    Kneeling Cable Woodchopper: 30#- 3x15 (down), 35#- 3x13 (up)

    TKE: 30#- 3x15 each leg
    Hip Bridge: 80#- 3x25
    BP Shrugs: 140#- 2x25

  13. #115
    Barbarian nycmil's Avatar
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    06-03-2013

    BB Overhead Press : 155#- 4x5 .... clean off floor, press for reps .... tweak left shoulder and elbow 2nd set
    BB Deadlifts +bands (hold until grip fails): 225# + pair of short mini bands- 1 hold, 225# + pair of short mini monsters- 1 hold, 225# + pair of short (light) orange- 4 holds, then 2, 3, 3 reps
    Bearhug GMs: 2 plates- 10 reps, 3 plates- 3x7

    1 arm Pulldowns: 100#- 2x15, 130#- 7 reps each arm
    DB Low Box Jumps: holding pair of 30# DBs- 4x6 jumps
    DB Step Ups: holding pair of 75# DBs- 2x7, pair of 85# DBs- 4x5 each leg
    1 arm Cable Bent Over Rows: 80#- 15 reps, 110#- 10 reps, 130#- 7 reps

    Cable Curls: 70#- 4 static holds, 10 regular reps
    Calf Raise (cybex): 150#- 5x15
    DB Hike: 40# DB- 13, 13, 10 reps
    DB Incline Ys: pair of 20# DBs- 12, 12, 10, 8, 5 reps

  14. #116
    Barbarian nycmil's Avatar
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    06-06-2013

    BB Curls/Rev Overhead Press: 115#- 3x5, 135#- 2x3
    Pull Ups (DB weight harness): BW- 7 explosive reps, 40# DB- 5 reps, 50# DB-5 reps, 60# DB- 2x3, 70# DB- 3x2, 80# DB- 3singles
    DB Step Ups: holding pair of 80# DBs- 7, 7, 7, 5 reps, pair of 90# DBs- 4x4 each leg
    Pulldown Shrugs: 100#- 15, 20, 20, 20 reps .... superset
    DB Squat Jumps: pair of 50# DBs- 5, 7, 7, 7 reps .... superset
    Cable Rev Curls (high): 40#- 2x15, 60#- 2x8, 70#- 7 reps
    GM Jumps: 45#- 5x5

  15. #117
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    06-10-2013

    DB Lunges: pair of 45# DBs- 5 steps, pair of 75# DBs- 5x6 steps, pair of 85# DBs- 4x3 steps each leg
    DB Renegade Rows: pair of 75# DBs- 3x13 each arm
    SA Pulldowns: 70#- 21 reps, 110#- 13 reps, 140#- 10 reps, 160#- 7, 5 reps
    Leg Extensions (icar): 160#- 13 reps, 200#- 8 reps, 240#- 6x3
    Leg Curls (icar): 130#- 21 reps, 160#- 10 reps, 180#- 3x5, 200#- 2x3
    BP Shrugs (LF): 150#- 3x21, and 3 static holds
    Pulldown Shrugs (HS cable): 130#- 2x28

    Cable Rev Curls (high): 40#- 12 reps, 60#- 10 reps, 80#- 8 reps, 100#- 3x7
    TKE: 30#- 3x17 each leg
    DB Hip Bridge: 80# DB- 4x25
    DB Incline YTIs: pair of 25# DBs- Ys 5x5, Ts 3x10, Is - 3x8

  16. #118
    Barbarian nycmil's Avatar
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    06-13-2013

    BB Front Squats (bottom up): 95#-5 reps, 135#- 5 reps, 185#- 5 reps, 205#- 4x3
    BB Zercher Squats (bottom up): 155#- 3 reps, 185#- 5 reps, 205#- 6 reps, 225#- 5 reps, 245#- 5, 3 reps, 265#- 2x3
    Bearhug GMs: 2 plates- 10 reps, 3 plates- 3x5
    GM Jumps: 45#- 3x7

    Machine Rows (LF) 1 arm: 120#- 10 reps, 150#- 3x5, 165#- 3 reps each arm
    Row Shrugs (LF): 135#- 3x21
    Dip Machine (LF): 7 bricks- 21 reps, 10 bricks- 16 reps, 13 bricks- 3x7, 15 bricks- 2x6

    Seated Calf Raise (HS): 2 plates- 21 reps, 3 plates- 21 reps, 4 plates- 2x10
    Rev Anchor Lunge: orange band- 7x5 each leg
    Kneeling Cable Crunch: 70#- 2x13, 100#- 2x10

  17. #119
    Freak of Nature David Lees's Avatar
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    Can always count on solid work being completed in this log, great job bud!

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