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Thread: Moving Something

  1. #137
    Barbarian nycmil's Avatar
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    08-08-2013


    BB Curl/ Rev Military Press: 115#- 7 reps, 135#- 5x3
    Cable Upright Rows: 100#- 6 reps, 130#- 15 sec hold, 160#- 12 sec hold, 180#- 3, 6, 6, 6 reps .... reps mixed with static holds
    Rev Pulldowns (fa): 80#- 15 reps, 120#- 7, 5, 5, 5, 5, 5 reps

    Standing Hip Flexion: 35#- 4x15 each leg

    Cable Pullthroughs: 60#- 13 reps, 90#- 3x10

    DB Swing: 45# DB- 20 reps, 60# DB- 2x10

    Cable Face Pulls: 60#- 21 reps, 90#- 15 reps, 110#- 2x13

    Anchor Lunges (cable): 130#- 17 reps, 170#- 13 reps, 195#- 4x5


    Cable Crunch 1knee: 60#- 2x15, 90#- 4x10

    Toe Press (icar ): 280#- 4x15

    Elevated Planks (DB in harness): 30# DB- 61, 43 sec holds, 45# DB- 3x25 sec holds

  2. #138
    Freak of Nature David Lees's Avatar
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    I think I may have said it before but I've never even heard of some of these movements. Regardless, great job buddy...keep on truckin'!!

  3. #139
    Barbarian nycmil's Avatar
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    Thanks Dave, emphasis on sports type strength and some size ... instead of all out bodybuilding

    08-12-2013


    still taking it easy on knee. On the road, so worked out at alternate gym



    Rev Pulldowns (Fa): 6 bricks- 17 reps, 9 bricks- 7 reps, 11 bricks- 6, 7, 7 reps

    BB Military Press + bands (rack): 135+ pair of short mini bands- 5, 4, 3, 3, 3, 3 reps

    DB Deadlifts + bands: pair of 95# DBs + pair of short mini monsters- 13 reps, pair of 95# DBs + pair of short O Light- 5, 7, 7 reps

    DB 1 arm Clean and Press: 95# DB- 3 singles, 100# DB- 6 singles ... alt arms each rep

    Leg Press (icar): 2 plates/side- 17 reps, 3 plates- 15 reps, 4 plates- 4x8 .... some leg work w/o straining knee

    Good Mornings (bands): long mini + mini monster bands- 2x17, long mini + O Light bands- 2x13

    Standing Leg Curl (1 leg): 6 bricks- 22 reps, 8 bricks- 15 reps, 9 bricks- 13 reps, 13 bricks- 3x5 each leg

    Saxon Side Bend: 25# plate- 10, 8, 8 reps

    Decline Pullover/ Straight arm Sit Ups: 25# plate- 3x13

    Incline Machine Bench (Magnum): 132#- 10 reps, 168#- 10 reps, 192#- 5 reps, 216#- 5 reps

  4. #140
    Barbarian nycmil's Avatar
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    08-15-2013



    Pull Ups (DBs in wt harness): BW- 10 reps, 45# DB- 7, 6 reps, 60# DB- 4, 4, 3 reps, 70# DB- 2, 2, 1 reps, 80# DB- 1, 1 reps


    BB Front Squat: bar- 5 reps, 135#- 5 reps, 185#- 5, 4, 5, 5, 5, 5 reps .... as a precaution had on knee sleeve and maxed @ 185, but easily went ATG

    BB Front Squat Holds: 225#- 5x 15 sec holds ... held in rack position for time, no knee bends

    DB 1 arm Overhead Press + long band: each arm


    45# DB + mini- 5 reps

    60# DB + mini- 3x5

    70# DB + mini- 5 reps .... mostly push press

    45# DB + mini monster- 5 reps .... rest pauses

    1 arm Cable Rows: 90#- 4x7 each arm .... alt arms each rep/ piston like

    Leg Curls: 100#- 17 reps (icar), 90#- 3x13, 130#- 2x5 partials (strive) ... switched machines after 1st set

    Seated Dips (LF): 8 bricks- 21 reps, 10 bricks- 11 reps, 11 bricks- 6 reps, 12 bricks- 3x3

    DB Incline Curls: pair of 25# DBs- 3x10

    Paloff Press: 60#- 3x13 each side

    Farmer Walk: holding pair of 45# plates and level 4 ankle band- 8x trips

    Peterson Step Ups: holding pair of 45# plates- 4x7 each leg

  5. #141
    Barbarian nycmil's Avatar
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    08-20-2013

    trained @ powerhouse gym


    BB Overhead Press (off floor): 155#- 2x4, 175#- 4 reps, 195#- 2 reps .... did a little bit ... wasn't part of routine

    DB Deadlifts + bands: pair of 110# DBs + pair of short mini monster- 2x5, pair of 120# DBs + pair of short mini monster- 6x5 .... planned to heavy rack pulls holds for time, but change b/c I wanted to save grip for heavy swings

    DB Swings: 50# DB- 4x11 .... used lighter DB with more volume

    Good Morning (bands): long mini + mini monster- 2x15, long mini + O Light bands- 2x14

    Hip Adductor (icar): 80#- 4x15

    1 arm Cable (alternating) Rows (king): 100#- 10 reps, 120#- 3x10 each arm

    SA Pulldowns (king): 80#- 15 reps, 90#- 13 reps, 100#- 2x7

    Cable Crunch (1knee) (king): 70#- 3x15 each side


    Paloff Press (king): 70#- 2x15 each side

    Peterson Step Ups: pair of 45# plates- 7 reps, pair of 60# DBs- 5x7 each leg

    DB 1arm Rear Delt Raise (bent over): 20# DB- 2x13 each arm, 30# DB- 2x10 each arm

  6. #142
    Barbarian nycmil's Avatar
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    08-22-2013

    returned to powerhouse gym


    BB Curl/Rev Overhead Press: 95#-11 reps, 135#- 5x3

    Pull Ups (DB in wt harness): BW- 9 reps, 50# DB- 2x6, 60# DB- 5, 4 reps, 70# DB- 1, 2, 2, 1 reps, 80# DB- 1, 1 reps

    Vert. Hack Sled: 1 plate/side- 2x15, 2 plates/side- 15 reps, 3 plates/side- 10, 13, 10, 6 reps ... 1st time using

    Standing Leg Curls: 3 bricks- 4x14 left leg, 2 bricks- 4x18 right leg ....looked like from early 70s

    Shrugs (BM Calf Raise): 8 bricks- 25 reps, 10 bricks- 17 reps, 12 bricks- 15 reps, 14 bricks- 15 reps

    Seated Dips (icar): 7 bricks- 3x15

    Hip Abductor (icar): 80#- 3x25 superset


    Hip Adductor (icar): 80#- 2x25 superset

    1 Knee Crunch (king): 70#- 2x15 each side

    Face Pulls (king):80#- 25 reps, 110#- 17 reps, 130#- 16 reps, 150#- 10 reps

    Rev Hypers: BW- 3x17

  7. #143
    Barbarian nycmil's Avatar
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    08-26-2013

    Powerhouse gym alternating upper/lower body



    DB Close grip Tricep Press: 105# DB- 2x23


    DB Box Squat: pair of 125# DBs- 6, 6, 7, 7, 7, 7 reps

    DB 1 arm Overhead Press + long band: 50# DB + long mini band- 5 reps

    60# DB + mini- 5 reps

    70# DB + mini- 5, 3, 3, 3, 3 reps

    80# DB + mini- 1, 1 rep (13 sec static holds x 2) each arm


    DB SLDLs: pair of 60# DBs- 10 reps,

    pair of 70# DBs- 13 reps

    pair of 80# DBs- 11 reps

    pair of 90# DBs- 7, 7, 5 reps

    DB 1arm Cuban Press (seated): 30# DB- 4x5 each arm

    Cable Row (wide parallel)( king): 200#- 8, 7, 7, 7, 7 reps

    Cable Knee Pull In (king): 20#- 10, 13 reps, 30#- 13 reps, 40#- 10 reps, 50#- 3x7

    Cable 1knee Crunch (king): 70#- 2x17 each side

    Rev Hypers: BW- 3x25


    Anchor Lunges: OL band- 4x10 each leg

  8. #144
    Barbarian nycmil's Avatar
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    08-29-2013

    returned to my usual training spot after 2 weeks away. knee slightly better, still no grappling or plyos on off days (yet).

    Landmine Pick Up, Overhead: (3)45# plates- 6 reps, (4)45# plates- 2, 2, 1, 1, 1 reps

    BB Hack Squats: 225#- 13 reps, 275#- 6, 8, 8, 8, 8 reps

    Pull Ups (DB in wt. harness): BW- 3, 3reps, 50# DB- 3, 3, 3 reps, 60# DB- 3, 2, 2 reps, 70# DB- 2, 1, 1 reps, 80# DB- 1, 1 reps .... like the gym other pull up bar better b/c more natural, stronger hand placing.

    Shrugs (crucifix, cable cross): 100#/side- 13 reps, 130#/side- 10 reps, 160#/side- 10 reps, 180#/side- 10, 8 reps

    Calf Raise on (icar) Leg Sled: 240#- 23 reps, 300#- 2x23, 360#- 23 reps, 400#- 12 reps

    DB 1 arm High Pulls (knee level block): 55# DB- 5 reps, 65# DB- 2x5 + 2x3 L side only, 75# DB- 3, 3, 3 reps each side

    SA Pulldown: 100#- 23 reps, 130#- 15 reps, 160#- 2x9

    Seated Leg Curls (LF): 110#- 23 reps, 130#- 17 reps, 150#- 10 reps, 170#- 2x6

    DB Close grip Tricep Press (lying): 100# DB- 3x23

    Cable Face Pulls (icar): 100#- 23 reps, 140#- 13 reps, 170#- 2x7

    Swiss Ball Crunch (pre stretch): 3x23 superset w/ leg raise


    Swiss Ball Leg Raise: 10, 8, 10, 6 superset w/ crunch

  9. #145
    Barbarian nycmil's Avatar
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    09-03-2013



    running late from errands and had to train at different gym. still had to push pace to finish before closing.




    BB Curl/Rev Overhead Press: 115#- 7 reps, 135#- 5x3

    BB Deadlift + bands: 225#- 5 reps, 225# + pair of short mini- 5 reps, 225# + pair of short mini monsters- 5 reps, 225# + short OL- 3x3 and 3x 30 sec static holds

    BB SLDLs/Jumps: 115#- 2x3, 165#- 2x3, 215#- 5x2 .... 165# and 215# paused a sec to stabilize before jump

    BB Overhead Press (clean from floor): 165#- 7 reps, 185#- 2 reps .... waiting

    Rev Pulldown (close grip): 8 bricks- 15 reps, 10 bricks- 10, 9 reps, 12 bricks- 5 reps, 14 bricks- 2x4

    Hip Extension (Mag): 6 bricks- 13 reps, 7 bricks- 13 reps, 8 bricks- 2x10 each leg

    Anchor Lunges (bands): long OL band- 5x11 each leg

    Smith Close grip Tricep Lockout: 45# + 25# plates/side- 13 reps, 2 plates/side- 5, 5, 5, 3, 2 reps

    @ home 30 min ankle band work and 150 rep mini band pull apart

  10. #146
    Forum Leader: Training Journals tjoe's Avatar
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    seems like you do a lot of things in one session!
    How long is your typical workout?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #147
    Barbarian nycmil's Avatar
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    Quote Originally Posted by tjoe View Post
    seems like you do a lot of things in one session!
    How long is your typical workout?
    approximately 2 hours, I rotate between upper/lower body or opposing body parts to delay fatigue and recover faster. Also, I only go the gym 2x a week and another 2-3 days doing cardio, weighted throws, mobility, outdoor stuff.

  12. #148
    Barbarian nycmil's Avatar
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    09-05-2013

    trained @ powerhouse gym

    Landmine Pick Up/Overhead: (3)45# plates- 6 reps, (4)45# plates- 8 singles .... sharing work area
    Standing Bent arm PullOver: 45# bar- 13 reps, 95#- 3x8

    DB Swing: 50# DB- 12 reps, 60# DB- 12 reps, 65# DB- 2x8, 70# DB- 2x7
    DB Squat Jumps: pair of 30# DBs- 3x7, holding pair of 40# DBs- 3x7 .... test the recovery of knee, stable and no stiffness; decent height
    DB Step Ups (low): pair of 65# DBs- 3x10 each leg, pair of 85# DBs- 5x5 each leg

    Cable 1 arm (alt) Row (king): 100#- 13 reps, 130#- 3x7, 150#- 3x3 each arm
    Cable Pullthroughs (king): 70#- 15 reps, 90#- 13 reps, 110#- 13 reps, 130#- 2x10
    Cable Lunges (king): 110#- 10 reps, 140#- 10 reps, 140# + 25# plate- 3x10 each leg

    DB Tricep KB: 30# DB- 3x13 each arm .... very, very rarely do these, felt great (need to do more often)
    Incline Press Shrugs (icar): 130#- 4x12

  13. #149
    Barbarian nycmil's Avatar
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    09-09-2013

    visited my old stomping grounds for a visit.

    BB Hack Squats: 225#- 10 reps, 275#- 4, 5, 5, 5, 5, 5 reps ...ripped 3 callus

    BB SLDLs (stand on plates): 225#- 4x5

    Pull Ups (DB in wt harness): BW- 8 reps, 50# DB- 3, 5 reps, 60# DB- 3, 4, 3, 3 reps, 70# DB- 1, 1, 2, 2 reps, 75# DB- 1, 1, 1 reps

    GM Jumps: oly bar- 6x5


    Cable Elevated Rows (prec): 110#- 2x13, 130#- 10 reps, 140#- 2x8 .... hardest type of cable row

    Cable Knee Pull Ins (prec): 20#- 13reps, 30#- 10 reps, 40#- 2x10, 50#- 3x8

    DB Step Ups: pair of 75# DBs- 10, 8, 8, 7, 6, 6, 6 reps each leg

    DB Tricep KB: 35# DB- 3x13 each arm


    Cable Rev Curls: 60#- 12 reps, 72#-10 reps, 84#- 8, 10 reps, 96#- 8, 10 reps

    Cable 1 Knee Crunch: 84#- 13, 13, 10 reps each side

  14. #150
    Barbarian nycmil's Avatar
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    09-13-2013 (2 weeks away)


    Updating my log after 2 weeks away from gym. I fried my lower back. I had to pick up my kid after school, so I went to a gym 10 blocks away. I had to make a lot of substitutes and modify my workout on the fly. I overtrained my back. I also had my army ruck almost full. I walked to his school and spent 30- 40 min waiting/looking for him. On the way home, my back started to get tight. I stretched and used my rumble roller on my lower back and hips (had more errands to do). At this point my back was like screw this.

    BB Bent Over Rows + pair of short mini bands:

    185#- 8 reps

    155# + pair of mini bands- 7 reps

    185# + pair of mini bands- 7 reps

    205# + pair of mini bands- 6 reps

    225# + pair of mini bands- 4x3

    BB Shrugs + pair of short mini bands: from floor


    225# + pair of mini bands- 3x7

    245# + pair of mini bands- 2x16 (alt grip)

    BB Clean/Press: 155#- 3 reps, 185#- 3 reps (hold overhead for time)

    Short ROM Leg Press (Matrix CR): 200#/stack- 4x44 .... the gym only leg press was broke and I could not do step ups. I did crap load of volume on this machine. I think this combined with bent over rows, jacked up my back. 4 sets x 44 reps because I'm 44 y.o.

    Face Pulls (seated cable row): 85#- 4x10 .... another modification

    1 arm Cable Row ( same cable row): 85#- 3x7 each arm

    Leg Curls (Matrix): 100#- 3x13, 120#- 2x6

    Seated Leg Adductor (Tech): 100#- 4x17

    Decline Pullover/Crunch: 35# plate- 12 reps, 45# plate- 10, 10, 7 reps

    Seated Dips (Matrix): 120#- 15 reps, 150#- 13 reps, 170#- 3x7

    time 1 hr 55 mins (12:40- 2:35)

  15. #151
    Barbarian nycmil's Avatar
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    09-26-2013

    No problems from back injury from 2 weeks ago (was moving like a 90 y.o. man for 5 days). I can do farmer walk, trap bars, and high rack pulls. Will wait a few more weeks before trying regular/SL deadlifts and heavy overhead. My left rotator is acting up now.


    Pull Ups (DB weight harness): BW- 10 reps, 50# DB- 5, 4 reps, 60# DB- 2x3, 65# DB- 4x2, 70# DB- 3 singles .... left rotator cuff really bothered these

    DB 1 arm Clean/Press: Left arm 80# DB- 5 singles, Right arm 80# DB- 1 rep, 95# DB- 2 singles, 100# DB- 2 singles .... testing low back can handle

    Leg Extension (old polaris): 60#- 15 reps, 90#- 13 reps, 120#- 12 reps, 150#-3x7

    Standing Leg Curl (BM): 4 bricks- 13 reps, 6 bricks- 13 reps, 8 bricks- 13 reps, 10 bricks- 8 reps, 11 bricks- 10 reps both legs .... concerned about back, no problems

    1 arm Machine Row (icar): 90#- 13 reps, 120#- 13 reps, 160#- 13 reps, 200#- 7 reps both arms


    Incline Chest Press (icar): 110#- 8 reps, 130#- 7 reps, 150#- 5, 4, 3, 2, 2, 2, 2 reps .... L rotator

    Rev Pullthrough: 25#- 3x13

    Anchor Lunges (king): stack- 7, 12, 12, 12, 12 reps both legs


    1 Knee Cable Crunch (king): 80#- 3x13 both side

    Hanging Knee Raise (DB between feet): 25# DB- 2x7, 35# DB- 4x6 .... no back problems

    DB Incline Curls: 25# DB- 2x7 both arms .... bicep tendon going into shoulder, L rotator again

  16. #152
    Iron Addict yazid's Avatar
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    a lot of work there, good job!
    I see you have aces to a lot of great icarian machines, I wish I had them in my gym
    @szabi.lovasz

  17. #153
    Barbarian nycmil's Avatar
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    ^^^^ Thanks, I prefer icarian machines

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