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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

    Comment


    • 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

      Comment


      • ^^^^ Thanks, I prefer icarian machines

        Comment


        • 09-30-2013

          Leg Sled (icar): 200#- 10 reps, 280#- 10 reps, 340#- 10 reps, 400#- 10, 15, 15 reps .... back held up

          1 arm Row Machine (icar Vert): 110#- 4x8 each arm

          DB 1 arm Clean/Press: Left 85# DB- 2 singles, 100# DB- 3 singles Right 85# DB- 1 rep, 100# DB- 4 singles .... 13 count overhead hold, accounting for dodgy rotator cuff

          DB Hammer Curls: 30# DB- 15 reps, 45# DB- 10 reps, 65# DB- 5x3 each arm

          Rev Pushdown (UH grip): 80#- 23 reps, 110#- 15 reps, 130#- 6, 3, 5, 3, 3, 3, 3 reps .... wanted to focus on tricep


          1 Knee Cable Crunch: 80#- 3x13 each side

          Cable Face Pull: 80#- 21 reps, 110#- 13 reps, 130#- 10 reps, 150#- 2x7

          DB 1 arm OH Shrugs: 35# DB- 3x13 each arm

          DB Squat Jumps: holding pair of 35# DBs- 2x7 jumps, pair of 45# DBs- 3x5 jumps, pair of 55# DBs- 5x3 jumps, pair of 60# DBs- 3x3 jumps

          Hanging Knee Raise (DB between feet): 30# DB- 10, 10, 9 reps, 45# DB- 2x4

          Comment


          • 10-03-2013


            BB Military Press (rack): 135#- 8 reps, 155#- 5 reps, 185#- 3x2


            DB 1 arm High Pulls: 70# DB- 8 reps, 80# DB- 2x5, 90# DB- 2x5 each arm .... form was off

            DB 1 arm Clean/Press: 80# DB- 2 singles, 90# DB- 2 singles, 100# DB- 4 singles each arm

            Leg Curls (matrix): 80#- 17 reps, 110#- 2x10, 130#- 4x5

            Short ROM Leg Press pushing through heels (icar) : 200#- 25 reps, 300#- 17 reps, 400#- 11 reps .... 400#- 2x8 pushing through balls of feet

            Rev Pulldown (FA): 100#- 17 reps, 130#- 12 reps, 160#- 4x5

            Pulldown Shrugs: 70#- 25 reps, 100#- 17 reps, 115#- 17 reps, 130#- 17 reps


            Row Shrugs (seated cable row): 130#- 3x13


            N Squats: 100#- 23 reps, 130#- 21 reps, 160#- 21 reps, 180#- 15 reps

            Judo training later on last night

            Comment


            • 10-07-2013



              DB Push Press (ATG squat and touch DB overhead): pair of 75# DBs- 4x6

              DB Clean Pulls: pair of 75# DBs- 6x6

              DB Renegade Rows (aka plank rows): pair of 75# DBs- 3x10 each arm

              DB 1 arm Clean/Press: 85# DB- 3 singles, 95# DB- 3 singles each arm .... 10 count overhead hold, rep


              Short ROM Leg Press (icar): 220#- 25 reps, 300#- 23 reps, 400#- 2x15 .... pushing through heels only


              Tricep Pushdowns: 84#- 4x10

              1 arm Pulldown (side): 60#- 15 reps, 84#- 13, 11, 11 reps each arm


              Calf Raises Short ROM Leg Press (icar): 200#- 21 reps, 300#- 16, 13, 14 reps, 400#- 8, 6 reps



              Cable Lunges (FM dual cable): 60#- 11 reps, 90#- 11 reps, 110#- 8, 10 reps, 130#- 3x8 each leg


              Cable Shrugs (FM dual cable): 130#- 21 reps, 160#- 3x8

              Comment


              • 10-10-2013

                BB Hack Squats: 225#- 15 reps, 275#-7 reps, 295#- 3x4 .... I was supposed to do Hack Machine Squats but 3 old dudes were taking forever, lower back starting to act out

                BB Military Press: 135#- 8 reps, 155#- 2x7 .... not scheduled also

                Rev (grip) Pulldown (FA): 115#- 17 reps, 145#- 10 reps, 175#- 4, 4, 5, 5, 5 reps

                SA Pulldowns: 80#- 25 reps, 110#- 15 reps, 130#- 11 reps, 150#- 7 reps, 160#- 7 reps

                Lunges (FM dual cables): 80#- 11 reps, 100#- 11 reps, 120#- 11 reps, 140#- 3x8, 150#-2x5 each leg


                Leg Curls (matrix): 90#- 17 reps, 120#- 10, 8 reps, 140#- 2x3, (break Dip Machine) 140#- 3x5

                Seated Dips (matrix): 100#- 23 reps, 130#- 17 reps, 160#- 13 reps

                Dip Shrugs (matrix): 110#- 3x17 .... backrest at odd angle, not good!


                Standing Hip Flexion: 25#- 15 reps, 35#- 3x15 each side

                Saxon Side Bend: 25# plate- 3x8

                Cable Face Pulls: 70#- 17 reps, 100#- 15 reps, 130#- 3x12

                Comment


                • wasup man?
                  just checking in.
                  still can't imagine doing so many things in one session. LOL

                  Comment


                  • Originally posted by tjoe View Post
                    wasup man?
                    just checking in.
                    still can't imagine doing so many things in one session. LOL

                    can recover from fatigue and injury faster than normal, plus handle big workloads. however, brute strength sucks

                    Comment


                    • 10-15-2013

                      DB Push Press (ATG squat and touch DBs overhead): pair of 75# DBs- 6, 6, 5, 5, 5 reps

                      DB 1 arm Clean and Press: 90# DB- 1 rep, 100# DB- 4 singles each arm .... 15-17 sec count overhead for all singles

                      DB Renegade Rows: 75# DBs- 4x11 each arm

                      Leg Extension (Mag): 8 bricks- 17 reps, 11 bricks- 13 reps, 14 bricks- 2x8, 16 bricks- 2x6, 18 bricks- 5 reps, 19 bricks- 3x3

                      Standing Leg Curl (icar): 40#-15 reps, 60#- 10 reps, 70#-2x10, 80#- 2x7 each leg

                      Cable Tricep Pushdown: 6 bricks- 21 reps, 9 bricks- 13 reps, 11 bricks- 5x5 .... lots friction on cable

                      Cable 1 arm Pulldown: 4 bricks- 3x15, 6 bricks- 2x5 each arm

                      Hip Flexion: 35#- 3x13 each side

                      Saxon Side Bend: 10# plate- 10 reps, 25# plate- 3x7 each side

                      BB Drag Curl: 45#- 4x7

                      Comment


                      • 10-22-2013

                        week off visiting schools with kid

                        DB Deadlifts + bands:

                        pair of 100# DBs- 13 reps

                        pair of 100# DBs + pair of short mini bands- 8 reps

                        pair of 100# DBs + pair of mini monsters bands- 8, 6 reps .... one band snapped

                        pair of 100# DBs + pair of light bands- 3x5

                        DB 1 arm Clean/Press: 100 # DB- 5 singles each arm (20 count overhead hold each)

                        BB Curl/Rev grip Overhead Press: 95#- 8 reps, 115#- 6, 5 reps, 135#- 4x2

                        Lunges (FM Hams): 40#- 13 reps, 60#- 4x7, 70#- 2x6, 75# (stack)- 3x5 each leg

                        Leg Curls (matrix): 90#- 17 reps, 110#- 11 reps, 130#- 5x5

                        SA Pulldowns: 70#- 13 reps, 90#- 2x8

                        SA Pulldowns (rev grip): 50#- 17 reps, 70#- 2x10

                        Tri Pressdown: 70#- 17 reps, 100#- 10, 6, 5, 5, 5, 5, 5 reps

                        Back Extension (matrix): 100#- 17 reps, 145#- 17 reps, 175#- 7 reps, 190#- 5, 5, 2 reps

                        Leg Extension (tech): 110#- 4x10

                        Cable Bent Over Rows (dual handles): 100#- 13 reps, 180#- 13 reps, 200# (stack)- 13, 12, 11 reps

                        BB Drag Curls: oly bar (45#)- 5x7

                        Comment


                        • 10-28-2013

                          doing school with kid .... average one weight day in gym a week. focusing on judo and speed

                          DB 1 arm Clean/Press: 100# DB- 5 singles (20 sec count hold overhead) each arm

                          Hack Machine (precor): 2 plates/side- 2x8, 3 plates- 8 reps, 3 plates+ 35#- 5, 6, 5, 5, 5 reps

                          Calf Raise Hack Machine (pre): 3plates + (2)35# plates- 3x10

                          Chest Supported Row: 2 plates- 15 reps, 3 plates- 8reps, 3 plates + 25# plate- 2x5, 4 plates- 4x3

                          Kneeling Cable Crunch: 60#- 4x12 each side

                          1 arm Pressdown (gripper attch): 30#- 10, 10, 8, 5 reps each arm

                          1 arm Cable Curl (gripper attach): 30#- 15 reps, 50#- 3x7 each arm

                          Good Mornings (bands): mini + mini monsters bands- 17 reps, mini + orange light- 3x13

                          Lunges (FH Ham): 50#- 13 reps, 60#- 6, 7, 7 reps, 75#- 5x5 each leg

                          Hip Flexion: 35#- 3x13 each leg

                          Saxon Side Bend: 10# plate- 10 reps, 25# plate- 3x7

                          90 min walk later on
                          Last edited by nycmil; November 1, 2013, 01:24 PM. Reason: wrong date

                          Comment


                          • 10-31-2013


                            working mobility and judo

                            DB Close Grip Tri Press: 100# DB- 4x17

                            Calf Raise (Precor Hack): 3 plates/side- 21 reps, 4 plates- 17 reps, 5 plates/side- 3x13

                            Chest supported Row: 2 plates- 13 reps, 3 plates- 10 reps, 4 plates- 5x3

                            DB Chest supported Row Shrugs: pair of 55# DBs- 2x13, pair of 75# DBs- 2x7

                            Diagonal Raise: 35# plate- 4x10 each side, superset w/ micro band dislocates- 3 sets

                            Sissy Squats (wt harness): BW- 10 reps, 55# DB- 10 reps, 75# DB- 10 reps, 85# DB- 8 reps, 90# DB- 2x7

                            Cable Rear Kickback- 30#- 4x21 each leg

                            Cable Shrugs (behind back): 90#- 21, 13, 13 reps

                            DB Cuban Press: pair of 20# DBs- 3x7


                            90 min walk later on

                            Comment


                            • 11-04-2013

                              BB Curls/ Rev grip Overhead Press: 115#- 5 reps, 135#- 3, 2, 2, 2, 2 reps


                              DB Deadlift + bands: pair of 100# DBs + pair of OL bands- 3x10


                              BB Overhead Press (rack): 135#- 5 reps, 175#- 3, 2, 3, 2 reps, 185#- 2, 2, 1 reps

                              Lunges (FM cable): 80#- 15 reps, 110#- 2x8, 130#- 8 reps, 150#- 3x8, 170#- 6 reps each leg

                              Rev grip Pulldown(fa): 115#- 15 reps, 145#- 2x7, 160#- 2x6, 175#- 2x4

                              Cable Row (parallel grip): 130#- 3x13

                              Cable Row Shrugs (wide): 130#- 3x13

                              90 min walk later on

                              Comment


                              • 11-06-2013



                                DB Deadlifts + bands: pair of 100# DBs + pair of short OL bands (hold for time): 30, 25, 20, 10, 20, 20, 15 sec holds until grip gave out

                                DB Squat Jumps: holding a pair of 35# DBs- 10 jumps, 50# DBs- 2x5 jumps, 65# DB- 2x5 jumps, 75# DBs- 3x3 jumps

                                Cable Pulldowns Shrugs: 85#- 25 reps, 115#- 2x25

                                1 arm Pressdown (gripper): 30#- 10, 10, 10 reps- break another- 10 reps rest pause R arm

                                SA Pulldowns: 100#- 23 reps, 130#- 2x10, 170#- 5x5

                                Face Pulls: 100#- 17 reps, 130#- 2x13, 150#- 6 reps

                                Cable Rear KB (mag): 50#- 3x21 each leg

                                Cable Squat/Row (mag): 210#- 5x10 .... stack

                                Cable Twists (mag): 50#- 3x10, 70#- 7 reps each side

                                Comment

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