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  • 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

    Comment


    • 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

      Comment


      • 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'!!
        https://www.facebook.com/DavidLeesMPD
        https://www.facebook.com/Ripped2ShredsPhysiques

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • seems like you do a lot of things in one session!
                        How long is your typical workout?

                        Comment


                        • 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.

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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)

                                Comment

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