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Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
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    • 11-12-2013

      3.5 hour sleep and kind of dragging pre-workout. some coffee and 35 min walk to gym. sipped protein drink with creatine during workout


      DB Push Press (ATG squat- touch DBS overhead): pair of 80# DBs- 4, 4, 4, 3, 3, 3 reps

      DB Deadlifts + bands: pair of 95# DBs + pair of short OL bands- 13, 10, 12 reps .... only one 100# DB available

      DB 1 arm Clean/Press: 100# DB- 3 singles each arm.... hold overhead for 20 count each rep .... got some use out of the one 100# DB

      DB Kneeling Jumps: BW- 5 jumps, pair of 20# DBs- 5, 5, 7, 7, 7 jumps ..... almost a year long break doing these b/c slight fracture last DEC and just forgetting about them... next day the most soreness in quad for a long time

      1 arm Pulldown: 55#- 13 reps, 70#- 2x10, 85#- 3x5 each arm

      1 arm Rev grip Pushdown: 60#- 3x10 .... had the same issue as last time with R arm, had to do rest pauses to get reps .... focus on myofascal for R tricep

      DB Rev Curls: pair of 45# DBs- 3x10 .... forearm pump and pinkie cramps

      Cable Rear KB (mag): 50#- 2x21 each leg

      Cable Bent Over Row (mag): 210# (stack)- 5x10

      Cable Twist (mag): 50#- 3x13 each side

      Comment


      • 11-14-2013

        Had to hit the weights on my rest day plus short of sleep. Had some coffee pre work out and extra protein during/after. I had a good session, but the next 3 days were rough.


        DB Swings (to overhead): 40# DB- 17 swings, 60# DB- 3x10 swings .... easy


        Seated Leg Curls (icar): 100#- 21 reps, 140#- 13 reps, 180#- 6x5

        Chest Shrugs (LF): 150#- 22, 15, 12, 15, 15 reps

        DB Incline Shrugs: pair of 60# DBs- 4x11

        Hang Cleans (25# FatBar attached to FM cables): FB + 30# FM- 5 reps, FB + 70# FM- 5, 5, 5, 3 reps, FB + 90# FM- 2x3


        Hike: 40# DB- 3x15 each side

        Leg Press: (3)35# plates/side- 7 static holds x 40-30 sec count .... quad was a little numb afterward

        BB Drag Curls: 70# fixed bar- 5x5

        DB Lat Raise (partial): 45# DB- 10, 10, 7, 7 reps


        Rev Hypers: BW-5x17

        Comment


        • 11-19-2013

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

          DB Swing (to overhead): 50# DB- 13 swings, 60# DB- 2x11, 70# DB- 3x5

          Seated Leg Curls (icar): 120#- 25 reps, 180#- 7, 7, 5, 5, 5, 5 reps

          Seated Rows (LF) (elbows out wide grip): 115#- 17 reps, 145#- 10 reps, 160#- 11 reps, 175#- 3x5, 190#- 3 reps, 205#- 3 reps, 220#- 2 reps

          DB Sissy Squats (weight harness): 60# DB- 13 reps, 90# DB- 4x10

          Toe Press (LF Seated Leg Press): 210#- 25 reps, 270#- 2x17, 310#- 14 reps, 390# (stack)- 2x10

          Chest Press (LF): 150#- 3x15

          DB Rev Curls: 45# DBs- 3x10

          Back Ext. (Mag): 170#- 2x15, 90#- 2 sets of pulsing reps

          Comment


          • 11-25-2013



            BB Clean/Press: 155#- 5 reps, 185#- 5x2 ..... power clean off floor, press for reps ... last min. sub for rack pulls

            BB Shrugs + bands (DL off floor, then shrug) : 2nd sub for rack pulls


            205# + pair of short mini bands- 7 reps

            225# + pair of mini bands- 7 reps

            switched to mixed grip 245# + bands- 10 reps

            265# + bands- 10 reps

            275# + bands- 10 reps

            285# + bands- 8 reps

            295# + bands- 6 reps

            DB 1 arm OHP + long mini band: 45# DB + band- 6 reps, 55# DB + long mini- 5 reps, 60# DB + long mini- 5 reps, 70# DB + long mini band- 2x3 each arm

            DB Kneeling Jumps: BW- 12 jumps, holding pair of 25# DBs- 3x6 jumps, pair of 35# DBs- 3x5 jumps

            Leg Press (icar): 3 plates/side- 10, 13, 13 reps, (4) plates/side- 11 reps ... did not want to go heavy right after doing jumps with weights

            Rows (HS chest support): 2 plates- 4x7

            Rev grip Pulldowns (HS cable): 130#- 17 reps, 160#- 8 reps, 180#- 5, 6, 6 reps, 200#- 3x3

            Rev grip Tricep Pressdown (HS cable) : 80#- 10, 10, 6, 4, 5, 4 reps

            Pulldowns (HS cable- static holds): 130#- 30 sec timed hold, 160#- 3x 30 sec timed holds

            Cable Pullthroughs (icar pulley): 80#- 15 reps, 100#- 3x10

            Kneeling Cable Crunches (icar pulley): 100#- 2x10

            Comment


            • 12-03-2013

              BB Curl/Rev Military Press: 115#- 8 reps, 135#- 2x3, 140#- 2 reps, 145#- 3 singles, 150#- 2 singles


              BB Rev Curls: 95#- 2x7 (no thumbs), 115#- 2x5, 135#- 3x2 .... 135# probably half cleans

              Resisted Jumps: PPJ (bands) - 5 jumps, PPJ+ holding 25# plate- 4x7 jumps, PPJ + holding 35# plate- 6 jumps

              GM Jumps: 45#- 2x7 jumps

              DB Shrugs: pair of 95# DBs + pair of short mini bands- 3x17


              Cable BentOver Rows: 170#- 3x11

              Leg Sled (icar): 160#- 13 reps, 220#- 10 reps, 260#- 10 reps, 300#- 3x5 .... simulate coming out of hole

              Seated Twists (holding plate arm length): 25# plate- 13 reps, 35# plate- 10 reps, 45# plate- 2x6

              Cable Crunch (1 knee): 70#- 6x11

              DB Incline Skullcrushers: pair of 25# DBs- 3x17

              Comment


              • 12-12-2013



                DB Push Press + PPJ bands: pair of 75# DBs- 6, 5 reps, pair of 75# DBs + PPJ bands- 6x3 ... ATG squats and touch DBs overhead

                DB SLDLs: pair of 60# DBs-10 reps, pair of 75# DBs- 3x11

                Cable Lunge (FM Hams): 40#- 13 reps, 55#- 11 reps, 65#- 2x7, 75#-3x5

                Band Chest Press: OL band- 3x12

                Cable 1 Knee Crunch: 90#- 10, 10, 10, 10, 8, 8 reps

                Pulldowns (med grip): 130#- 17 reps, 160#- 11 reps, 190#- 2x5, 220#- 2x4

                Rev Pullthroughs: 25#- 3x15


                DB Swings (to overhead): 45#- 8 reps, 65#- 3x5

                25 min fast walk (12# vest) leaving gym

                Comment


                • 12-20-2013

                  once a week until 2014

                  BB Curl/ Rev grip Military Press: 95#- 10 reps, 115#- 5 reps, 135#- 6 singles, 145#- 3 singles, 155#- 4 singles .... bend in barbell messed with hand position


                  BB Shrugs (+ bands): 225#- 20 reps, 225# + pair of short mini bands- 15 reps, 245# + mini bands- 13 reps, 275# + mini bands- 5, 4, 4, 6 reps


                  BB Deadlifts (+ bands): 225# + pair of OL bands- 2x5 .... grip giving out


                  BB Military Press: 135#- 2x5


                  Rows (chest supported, Icar): 2 plates- 10 reps, 3 plates- 2x7, 4 plates- 3, 3, 3, 3, 2 reps


                  Good Mornings (bands): mini + mini monster band- 15 reps, mini monster + OL band- 3x10


                  Cable Lunge (FM): 90#-13 reps, 130#- 10 reps, 150#- 10 reps, 170#- 3x7 each leg


                  Band Bench Press: OL band- 3x6 fast as possible, and 3x15 grind out reps


                  Pulldowns (kneeling, narrow grip): 108#- 10 reps, 144#- 2x7, 168#- 4x5


                  Seated Angled Calf Raise (Icar): mid stack- 4 sets

                  Comment


                  • 12-26-2013


                    once a week, so I cranked out the volume


                    BB Military Press (+ bands) in rack: 135# + pair of short mini bands- 3, 2, 2, 1, 1, 1, 2, 2, 2, 2, 2 reps
                    BB Curls/ Rev grip Military Press: 115#- 5 reps, 135#- 2x3, 145#- 4 singles
                    BB Overhead Squats: 55#- 10 reps, 75#- 10 reps, 95#- 2x10 ....year long break
                    DB Deadlifts (+ bands): pair of 100# DBs + pair of short OL bands- 4x8
                    Cable Bent Over Rows: stack- 12 reps, stack + 45# plate- 10 reps, stack + 70#- 7 reps, stack + 90#- 4x5 .... good ROM
                    Cable Face Pulls: 80#- 5x10
                    Seated Leg Curls (LF): 90#- 15 reps, 130#- 5x8
                    DB Close grip Press: 100# DB- 4x15
                    Sissy Squats (DB in weight harness): 65 DB#- 13 reps, 90# DB- 4x10
                    Knee Cable Crunch: 60#- 2x13, 90#- 6x7
                    DB 1 arm Rev Curl: 40# DB- 10reps, 55# DB- 2x7, 60#- 2x5

                    Comment


                    • 01-02-2014

                      only weight training session of the week, so I pushed the volume.


                      DB 1 arm Upright Rows: 45#- 10 reps, 60#- 7 reps, 70#- 3x5, 75#- 2x3 each arm
                      DB 1 arm Clean/Press: 100# DB- 3 singles .... overhead hold 15 sec each arm
                      DB Shrugs + bands: pair of 100# DBs + pair of short mini bands- 10 reps, pair of 100# DBs + pair of OL bands- 4x6
                      Leg Press (precor): 3 plates/side- 6x10 ..... more sets instead of heavier wts

                      Cable Lunges (FM): 90#- 13 reps, 130#- 10 reps, 150#- 10 reps, 170#- 3x7, 180#- 2x5 each leg

                      Band Incline Press: OL band- 5x10

                      Rev Pulldown FA (matrix): 130#- 12 reps, 160#- 7 reps, 175#- 6x4

                      Hip Flexion seated: 35#- 10 reps, 45#- 10 reps, 55#- 10 reps, 65#- 10, 8 reps each leg

                      SA Pulldowns (matrix): 110#- 17 reps, 130#- 10 reps, 160#- 3x5

                      Leg Curls (matrix): 90#-17 reps, 120#- 10 reps, 130#- 6x5
                      DB Rev Curls: 45#- 10 reps, 55#- 2x10, 60#- 2x5

                      Comment


                      • Nice work man!
                        Instagram: Deak007

                        Comment


                        • Thanks deak007


                          01-06-2014


                          BB Seated Cleans: 65#- 2x5, 75#- 2x5, 85#- 2x5, 95#- 2x3 .... cleaned and pressed 95# .... try to minimize lower body assist


                          BB Overhead Press: 145#- 2x4, 155#- 2x3 .... floor to overhead, mid back bothered

                          BB Deficit Deadlifts: 225#- 3x5, 275#- 5x2 .... back bothered more


                          Pull Ups ( DB in weight harness): BW- 7 reps, 30# DB- 7 reps, 40# DB- 2x4, 50# DB- 2x3, 60# DB- 4 singles, 65# DB- 2 singles

                          Leg Sled (icar): 260#- 17, 21, 28, 28 reps

                          Rev grip Pressdown (HSPD): 60#- 21 reps, 80#- 4x7 .... superset with pd shrugs

                          Pulldown Shrugs (HSPD): 100#- 21 reps, 130#- 3x13 ... superset with pressdown

                          DB 1 arm/1 leg SLDLs: 55# DB- 5x10 each side

                          Hip Adductors (LF): 100#- 3x25

                          Saxon Side Bend: 25# plate- 7, 7, 7, 5 reps

                          Cable Twists: 3 bricks- 13 reps, 5 bricks- 13 reps

                          Comment


                          • 01-10-2014

                            light weight, high volume

                            DB 1 arm Overhead Press + band (long red mini): 40# + band- 7 reps, 50# + band- 5 reps, 60# + band- 4x4 each arm

                            DB Renegade Rows (plank rows): 70# DB- 4x13 each arm

                            Good Morning Jumps: 45#- 9x5

                            Cable Lunges (FM): 90#- 10 reps, 130#- 2x10, 150#- 10 reps, 170#- 3x7, 190#- 5 reps each leg

                            DB Close Grip Press (lying): 100#- 21, 21, 17, 13 reps

                            Pulldowns (matrix): 130#- 13 reps, 160#- 8 reps, 190#- 7 reps, 220#- 3x5

                            Seated Leg Curls (LF): 105#- 10, 17 reps, 135#- 10 reps, 165#- 8 reps, 180#- 3x5

                            Cossack Squats: BW- 10 reps, 35# plate- 10 reps, pair of 35# DBs- 2x7

                            Cable Face Pulls (matrix): 70#- 21 reps, 110#- 2x10, 130#- 7 reps, 150#- 5 reps

                            Cable Twists (matrix): 50#- 13 reps, 70#- 2x10, 90#- 6 reps

                            Saxon Side Bend: 25# plate- 4x7

                            Comment


                            • 01-13-2014

                              alternating lower and upper



                              BB Hack Squats: 225#- 10 reps, 255#- 7 reps, 275#- 7 reps, 295#- 5 reps, 305#- 4x3


                              DB Squat Jumps: BW- 8 jumps, holding pair of 35# DBs- 7 jumps, pair of 50# DBs- 3x5 jumps, pair of 60# DBs- 3x3 jumps


                              Standing Pullovers: 95#- 3x10


                              Rev grip Pulldowns (HS Cable): 120#- 13 reps, 150#- 10 reps, 170#- 10 reps, 200#- 6, 5, 5 reps


                              Row Shrugs (LF Row): 120#- 4x17


                              Dip Shrugs (LF Dip Mach): 120#- 4x17


                              Hip Adductor (LF): 130#- 3x23

                              Cossack Squats: BW- 10 reps, 25# plate- 10 reps, pair of 35# DBs- 3x7 each leg


                              DB 1 Leg RDLs: 60# DB- 3x11 each leg


                              DB Lateral Raise: 25# DB- 2x13 easy, 40# DB- 3x5 harder than expect -per arm


                              Kneeling Cable Crunch: 60#- 2x13 each side

                              Comment


                              • 01-21-2014


                                Started to snow furiously. Fell down twice on the way to the gym. The last time right in front of the gym steps. Landed hard on my hip and cancelled any heavy lower body. It was difficult to walk outside before exercising.



                                Landmine Pick Up (Overhead Press): 3 plates- 8 singles, 3 plates + 35# plate- 4 singles .... think I was stiff from the fall and being cold

                                BB Bent Over Rows + bands: 185#- 7 reps, 185# + pair of mini bands- 5, 6 reps, 225#- 2x5, 225# + pair of mini bands- 2, 4, 2, 2, 2 reps

                                Good Morning Jumps: 45#- 5x7 jumps

                                Cable Lunges (icar): 170#- 10 reps, 200#- 8 reps, 200# + 45# plate- 5x5 each leg


                                HS Incline Chest: 45# + 10# plates- 21 reps, 45# + 35# plates- 10 reps, 2 plates + 10# plate- 3x5 .... superset with HS High Rows ... not used since last summer

                                HS High Rows: 3 plates- 10 reps, 4 plates- 7, 7, 5 reps, 4 plates + 25 plate- 2x5 .... superset with HS Incline Chest .... not used since last summer

                                Seated Leg Curls (LF): 110#- 3x13

                                Cable Rear KB (icar): 50#- 3x17 each leg

                                SA Pulldown (icar): 110#- 25 reps, 140#- 13 reps, 160#- 3x6

                                DB 1 arm Rev Curls: 45# DB- 2x7, 60# DB- 4x5 each arm ... raced through last 4 exercises because gym decided to close early

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