Muscular Development Forums - Powered by vBulletin

Page 8 of 32 FirstFirst 123456789101112131415161718 ... LastLast
Results 120 to 136 of 540

Thread: Moving Something

  1. #120
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    Thanks, Dave ..... your little girl is looking good







    06-17-2013

    A hurried and short workout. I had to pick up my kid from school, and train at one of my fall back spots. It is always over crowed and under equipped, so I'm always making adjustments as I go along.

    Pull Ups (wt harness): BW- 10 reps, 50# DB- 5 reps, 60# DB- 4 reps, 70# DB- 5x2
    BB Clean/Press: 155#- 5 reps, 185#- 6 singles ( hold overhead for time, and some overhead shrugs)
    BB Deadlifts + bands: 225# + pair of short mini bands- 5 reps, 225# + pair of short mini monsters- 5 reps, 225# + pair of orange L bands- 6x2
    1arm Machine Rows (LF): 120#- 8 reps, 150#- 3x6 each arm
    Leg Extension (LF): 145#- 13 reps, 175#- 10 reps, 205#- 7 reps, 220#- 5 reps, 235#- 2x5
    Seated Leg Curls (icar): 140#- 17 reps, 180#- 7, 6, 5, 5 reps

  2. #121
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    06-20-2013



    BB Zercher Squats: 185#- 8 reps, 225#- 5 reps, 245#- 2, 1, 2, 2, 1, 1 reps ... forgot use roller on biceps


    BB Shrugs: 315#- 15 reps, 335#- 10 reps

    DB Squat Jumps: holding pair of 15# DBs- 8 jumps, pair of 45# DBs-3x7 jumps, pair of 55# DBs- 3x5, pair of 65# DBs- 6x2 jumps

    DB Clean/Press: pair of 45# DBs- 5 reps, pair of 55# DBs- 5 reps, pair of 65# DBs- 3x3 .... speed focus

    Rev Pulldowns (HS cable): 140#- 10 reps, 180#- 7 reps, 200#- 5 reps, 225#- 5 reps, 235#- 5, 4, 4 reps

    DB Lat Raise: 30# DB- 2x8, 45# DB- 2x7 partials, 55# DB- 2x5 partials

    Anchor Lunges: orange L band- 4x11

    Rev Anchor Lunges: orange L band- 4x7

    Kneeling Cable Crunch: 70#- 2x13, 100#- 8, 8, 7,7 reps

    Rev Tri Pushdowns: 70#- 15 reps, 100#- 6x7

    Saxon Side Bend: 25# plate-3x7

  3. #122
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    06-24-2013

    Banged my knee over the weekend, so light weights, higher volume for legs

    Landmine Pick up/OHP: (3)45# plates- 6 reps, (4)45# plates- 8 singles
    BB Overhead Press + bands: 135# + pair of short mini bands- 7 reps, 135# + pair of short mini monsters- 6 singles
    Pull Ups (weight harness): BW- 10 reps, 45# DB- 6 reps, 55# DB- 5 reps, 65# DB- 3x3, 75# DB- 5 singles
    Standing Hip Flexion: 35#- 4x15 each leg
    Hip Extension (LF): 150#- 15 reps, 190#- 3x11 each leg
    DB Crunches on Swiss Ball (DB on chest): 45# DB- 2x25, 65# DB- 2x17

    Lying CG DB Press: 100# DB- 3x21 ... rest pause last set
    Cable Rev Curls (high): 70#- 13 reps, 90#- 2x8, 110#- 4x5
    Rev Pullthroughs: 25#- 3x17
    Hip Adductors (LF): 120#- 33 reps, 150#- 23 reps, 170#- 2x10

  4. #123
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    06-26-2013

    trained on rest day, less than optimal

    BB Overhead Press + bands: 135+ pair of short mini bands- 3, 3, 2, 2 reps ... did these 2 days earlier, kinda of worn down


    BB Deadlifts + bands: 225# + pair of short mini bands- 6 reps, 225# + pair of short mini monsters- 4, 3, 2 reps, 245# + pair of mini monsters- 2 reps, 245# + pair of orange light bands- 2 singles

    DB Deadlifts + bands: pair of 100# DBs + pair of short mini monsters bands- 6, 7, 6 reps

    Seated Dips (icar): stack- 8, 8, 6 reps

    1 arm Machine Row (LF): 150#- 3x7 each arm

    BP Shrugs (LF): 150#- 3 sets

    Row Shrugs: (3)35# plates- 3x13

    Leg Extension (icar): 120#- 15 reps, 200#- 8 reps, 240#-4, 5, 5 reps

  5. #124
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    06-30-2013

    high volume

    BB Military Press: 155#- 4 reps, 175#- 3 reps, 185#- 1 reps .... cleaned from floor/press for reps, stop because elbow was sore, did not warm up
    BB Curls/Rev Overhead Press: 115#- 6 reps, 135#- 3x4 ... slow negs
    Leg Press: 2 plates/side- 2x10, 3 plates/side- 2x10, 4 plates/side- 2x7, 5 plates/side- 3x5 .... scheduled for lunges, but bottom of shoes were too slippery, foot was sliding on LP too.
    Toe Press (LP): 5 plates/side- 21, 21, 17 reps

    DB Zyvackas Press: pair of 35# DBs- 2x10, pair of 45# DBs- 10 reps
    Pulldown Shrugs: 108#- 1 set, 132#- 1 set, 144#- 2x11
    Standing Hip Flexion: 35#- 3x15 each leg
    DB RDLs: pair of 70# DBs- 2x13, pair of 80# DBs- 11 reps, pair of 95# DBs- 7, 5, 5, 4 reps

    Decline Pullovers: 35# plate- 35, 25, 25 reps
    Cable Shrugs (D handles): 120#- 21 reps, 170#- 2x20
    N Squats: 120#- 13 reps, 156#- 2x10, 180#- 3x6

  6. #125
    Freak of Nature David Lees's Avatar
    Join Date
    Apr 2007
    Location
    MA/South of Heaven
    Posts
    12,519
    Gender
    Male

    Default

    Strong dude....all around strong dude.

  7. #126
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-03-2013

    loads of rows with bands ... short of time

    BB Bent Over Rows + bands:

    155# + pair of short mini bands- 10 reps

    155# + pair of short mini monster bands- 10 reps

    155# + pair of short orange light bands- 7 reps

    185# + pair of short mini bands- 7 reps

    185# + pair of short mini monster bands- 5 reps

    185# + pair of short orange light bands- 5 reps

    205# + pair of short mini bands- 5 reps

    205# + pair of short mini monster bands- 4 reps

    225# + pair of short mini bands- 4 reps

    225# + pair of short mini monster bands- 2, 3, 3 reps

    BB Hack Squats: 245#- 2x10, 295#- 3x5

    DB Clean/Press: pair of 60# DBs- 3x5, pair of 65# DBs- 2x5 ... speed/catching @ full squat position

    Hip Extension (LF): 190#- 2x12 each leg

    Leg Extension (LF): 130#- 13 reps, 175#- 10 reps, 205#- 2x5

    Bunch of upper body bands @ home

  8. #127
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-06-2013

    Landmine PickUp/OHP: (3)45# plates- 6 reps, (4)45# plates- 6 singles
    BB Clean/Press (lift off floor/ press for reps): 155#- 6 reps, 185#- 4x2
    BB Hack Squats: 245#- 10 reps, 295#- 5 reps, 315#- 2x2
    Pulldowns: 156#- 2x6, 180#- 5 reps, 204#- 6 reps, 228#- 5 reps, 240#- 2x3, 252#- 3, 1 reps
    DB SLDLs (3 sets/2 positions): A, pair of 45# DBs- 15 reps, pair of 60# DBs- 2x15 B, pair of 45# DBs- 3x13

    Decline Pullovers: 45# plate- 3x23
    DB Incline SAKB: pair of 20# DBs- 4x15

    Cable Curls (high): 8 bricks- 3x10
    Cable Twists: 5 bricks- 3x10 each side

    Hip Adductor (LF): 3x20
    Hip Abductor (LF): 2x20

  9. #128
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-08-2013

    DB Clean Pulls: pair of 70# DBs- 3x7, pair of 85# DBs- 4x5 ... got good air

    DB Push Press (full squats): pair of 70# DBs- 7 reps, pair of 80# DBs- 5, 5, 5, 3 reps

    DB Front Squat Prep: pair of 20# DBs- 3 static holds, pair of 35# DBs- 3 static holds... forearm/wrists keeping bar in place, did a handful squats.

    BB Rev Front Raise to overhead: oly bar- 3x13

    SA Pulldown: 9 bricks- 21 reps, 12 bricks- 17 reps, 14 bricks- 8 reps, 16 bricks- 2x5

    Seated Calf Raise: (3)45# plates- 21 reps, (4)45# plates- 4x12

    Leg Curls (strive): 90#= 4x10

    BP Machine (icar): 130#- 5 reps + 30 sec static holds, 150#- 2x5 + 2 x 30 sec static holds .... testing dodgy shoulder

    Speed Sac Drag: forward/reverse dragging (2)45# plate for 25 mins

  10. #129
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-11-2013

    Landmine Pick Up/ OH Press: (3)45# plates- 6 reps, (4)45# plates- 6 singles
    Lumberjack Squats: (3)45# plates- 3x7 .... push press several reps
    Pulldowns (HS cable): 150#- 7 reps, 195#- 5 reps, 215#- 5, 5, 4, 4, 3 reps
    Bearhug GMs: (2)45# plates- 8 reps, (3)45# plates- 4x5

    DB Incline Curls: pair of 25# DBs- 10, 7, 7, 7 reps .... warmed up with some incline front raise
    Cable Rows to Neck: 70#- 17 reps, 100#- 15 reps, 120#- 10 reps, 140#- 2x5

    Cable Woodchoppers kneeling (down): 30#-13 reps, 50#- 13 reps, 80#-10 reps each side
    Cable Woodchoppers kneeling (up): 30#- 13 reps, 50#- 13 reps, 80#- 2x6 each side
    Cable Crunch kneeling: 70#- 4x13

    Seated Dips (LF Tri Press): 8 bricks- 2x10, 10 bricks- 4x5
    Leg Curls (strive): 90#- 4x11

  11. #130
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-15-2013

    pushed pace of workout because had appointment

    BB Hack Squat: 225#- 12 reps, 2 reps .... felt something in lower back and stopped
    BB Overhead Press + band:
    135# + pair of short mini bands- 5 reps
    135# + pair of short mini monster bands- 2 reps .... kept getting stuck half way
    135# + pair of short mini- 5 reps
    155# + pair of short mini- 3 reps
    160# + pair of short mini- 3 singles
    165# + pair of short mini- 2 singles
    DB Low Box Squat: holding pair of 75# DBs- 2x13, holding pair of 95# DBs- 3x8 .... sub for BB Hacks
    DB Cuban Press (seated): pair of 30# DBs- 5, 4 reps DBs together, .... 30# DB- 4x5 1 arm @ a time
    Good Morning (band): long mini + mini monster bands- 3x17
    Leg Extension (icar P): 140#- 17 reps, 180#- 13 reps, 220#- 7 reps, 260# (stack)- 3x5
    Seated Row Machine (LF): 130#- 13 reps, 175#- 2x7, 205#- 2x5
    Seated Leg Curls (icar): 100#- 23 reps, 140#- 13 reps, 180#- 3x5
    Paloff Press (FM cable): 60#- 2x14 each side
    Shrugs (FM cable): 140#- 3x17

  12. #131
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-17-2013



    DB 1arm High Pulls (floor to chin level): 55# DB- 5 reps, 70# DB- 8 reps, 80# DB- 8 reps, 90# DB- 7, 5, 5 reps each arm


    DB 1 arm Rev Clean/Press (full squat): 55# DB- 5 reps, 60# DB- 5 reps, 70# DB- 5 reps, 75# DB- 2x3, 80# DB- 3 singles each arm

    Anchor Lunges (cable): 170#- 2x12, 215#- 3x8 each leg

    SA Pulldowns: 70#- 21 reps, 100#- 17 reps, 130#- 13 reps, 160#- 3x4

    Calf Raise (cybex): 150# (stack)- 6x17

    Seated OHP (icar): 80#- 6 static holds x 20 sec .... arms @ 90 deg (hold) then press

    TKE (cable): 40#- 3x23

    Rev Pullthroughs: 25#- 3x17

    Saxon Side Bend: 25# plate- 3x8

    Seated OHP (LF): 90#- 3 static holds x 20 sec ... arms @ 90 deg (hold) then press

  13. #132
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-22-2013

    Landmine Pick Up OHP: (3)45# plates- 6 reps

    Landmine Pick Up CRs: (4)45# plates- 4x14

    BB Hack Squats: 225#- 12 reps, 275#- 3x7

    BB Z Press: oly bar- 13 reps, 65#- 7 reps, 85#- 7 reps, 95#- 7 reps, 105#- 7 reps, 115#- 0 reps, 105#- 2x7 .... could not clean 115#

    1 arm Machine Rows (LF): 120#- 7 reps, 150#- 7 reps, 165#- 2x6 each arm

    DB 1arm 1Leg RDLs: 45# DB- 2x13, 60# DB- 2x10, 75# DB- 7 reps, 85# DB- 6 reps each leg

    DB Cuban Press: pair of 25# DBs- 4x5

    Pulldowns: 140#- 10 reps, 170#- 7 reps, 195#- 5 reps, 215#- 4x3

    Pulldowns (behind neck): 30#- 17 reps, 60#- 2x17 .... stopped doing these after car accident

    TKE: 50#- 3x17 each leg

    Kneeling Cable Twist: 30#- 2x13 each side

    Cable Woodchoppers (down): 30#- 3x15 each side

    Pulldowns (staic holds): 90#- 35, 30, 30, 25 sec holds

  14. #133
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-25-2013

    BB Military Press (cleaned BB off floor): 155#- 5 reps, 175#- 5 reps, 185#- 4x3 ... waiting for rack


    BB Rev Military Press (rack): 135#- 5 reps, 155#- 4 reps, 175#- 2, 3, 3, 3, 3, 3 reps

    Leg Sled (icar): 160#- 3x30 .... simulate starting at bottom of squat, 220#- 2x17


    Leg Sled Calf Raise (icar): 280#- 4x17


    Rev Pulldowns (icar): 120#- 23 reps, 150#- 10 reps, 170#- 7 reps, 190#- 5 reps, 210#-3x2

    BP Shrugs (icar): 130#- 3x25

    Leg Curls (strive): 110#- 3x10

    Standing Hip Flexion: 35#- 4x15 each leg

    Cable Crunch 1 knee: 50#- 2x10, 70#- 4x10


    Cable Curl (static holds): 60#- 64, 60, 47, 37 sec holds

  15. #134
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    07-29-2013

    DB 1 arm High Pulls: 60# DB- 10 reps, 70# DB- 10 reps, 80# DB- 3x5 each arm

    DB Renegade Rows: 80# DBs- 3x13 each arm

    DB Box Squats: pair of 80# DBs- 15 reps, pair of 90# DBs- 13 reps, pair of 100# DBs- 13, 10, 10 reps .... close stance, bench instead of box, break from ATG

    Cable Upright Rows (static holds): 30#- 45 sec hold, 60#- 40 sec hold, 80#- 30 sec hold, 100#- 20 sec hold, 130#- 20 sec hold (strap), 150#- 20 sec hold (strap), 170#- 10 sec hold and 7 reg. reps .... hold @chin level

    Rev Pulldowns (kneeling): 80#- 25 reps, 120#- 21 reps, 140#- 17 reps, 160#- 13 reps, 170#- 12 reps

    Leg Curls (strive): 110#- 10, 10, 6, 8, 8 reps

    Seated Dip Machine (LF): 8 bricks- 17 reps, 10 bricks- 12 reps, 11 bricks- 2x8

    Seated Dip Shrugs (LF): 9 bricks- 3x12

    Good Mornings (bands): long mini + mini monster bands- 3x17

    1Knee Cable Crunch: 50#- 2x10, 80#- 2x8, 100#- 2x5, 2x12

    Farmer Walks: pair of 45# plates + level 4 ankle band- 7x trip .... kinda HIIT

  16. #135
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    08-01-2013

    Leg Press: 2 plates/side- 20 reps, 3 plates/side- 20 reps, 4 plates/side- 15 reps, 5 plates/side- 2x10 .... knee still dodgy

    Landmine Pick Up Overhead: (3)45# plates- 6 reps, (4)45# plates- 4x2

    BB Rev Front Raise to Overhead: 30#- 15 reps, 50#- 7 reps, 70#- 7 reps, 90#-7 reps, 100#- 3, 4, 4 reps

    DB Renegade Rows: 75# DBs- 3x13 each arm

    Calf Raise (Leg Press): (3)45# plates- 21 reps, (4)45# plates-19, 18, 21 reps

    Rev Pulldown (FA): 60#- 10 reps, 90#- 10 reps, 120#- 4x5, 90#- 15 reps

    Good Mornings (bands): mini + mini monster bands- 3x17

    Hip Flexion: 35#- 3x15 each leg

    Cable Rev Curls (high): 30#- 10 reps, 60#- 10 reps, 90#- 4x7

    Cable Face Pulls: 90#- 3x15

    Cable Leg RKB: 50#- 4x15 each leg

  17. #136
    Barbarian nycmil's Avatar
    Join Date
    Nov 2007
    Location
    new york city
    Posts
    977
    Gender
    Male

    Default

    08-05-2013

    DB Deadlifts + bands: pair of 100# DBs- 12 reps, pair of 100# DBs + pair of short mini monster bands- 2x10, pair of 100# DBs + pair of short L orange bands- 2x6

    DB Clean Pulls: pair of 90# DBs- 5x5 .... somebody took 100s

    BB Calf Raise (BB in front of thighs): 185#, 225#, 275#, 315#- 1 set each ....want BB Clean Pulls but form was done.

    DB Swings (holding end of DB): 45# DB- 10 swings, 65# DB- 8, 10, 10 swings

    Chest Supported Rows (HS): 2 plates- 5, 7, 7, 7, 7 reps

    Cable Rev Tri Pushdowns: 30#- 25 reps, 70#- 17 reps, 100#- 10 reps, 120#- 5x5


    Cable 1 Leg RKB: 70#- 4x10 each leg

    Cable Woodchopper: 70#- 3x12 each leg

    Dip Shrugs (LF): 8 bricks- 23 reps, 9 bricks- 3x17

    Farmer Walk: holding pair of 45# plate + level 4 band around ankle: 14x trips (hiit)

    Elevated Plank Holds (DB in weight harness): 20# DB- 65 sec hold, 30# DB- 41, 20, 20, 15 sec holds

Page 8 of 32 FirstFirst 123456789101112131415161718 ... LastLast

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •