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Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
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  • 01-27-2014
    good session, both ITB a little tight on the way home



    Landmine Pick Up/Overhead Press: 3 plates- 8 reps, 3 plates+ 35#- 3x2
    BB Shrugs + bands: 225# + pair of short mini bands- 5, 10 reps, 225# + 2 pairs of mini bands- 7, 5, 7, 6, 5 reps

    BB Curls/Rev Overhead Press: 115#- 2x5, 135#- 6x2
    DB Deadlifts + bands: pair of 100# DBs + pair of short mini bands- 11 reps, pair of 100# DBs + pair of OL bands- 7, 6, 5, 5, 2, 6, 2 reps .... speed pulls, grip failed

    Machine Rows (LF): 160#- 11 reps, 190#- 4x5, 205#- 5 reps, 220#- 2x3

    Leg Extension (LF): 115#- 33, 33, 21, 17 sec static holds

    OH Shrugs (LF shoulder): 95#- 21 reps, 125#- 2x21, 155#- 17 reps
    SA Pulldowns (LF pulldown): 5 bricks- 6x5
    Pulldowns (LF pulldown): 7 bricks- 41, 40, 31 sec static holds

    Angled Calf Raise (pre): 8 bricks- 21 reps, 10 bricks- 21 reps, 12 bricks- 13, 16 reps

    Overhead Side Bends: 25# plate- 4x7
    Rev Pullthroughs: 25#- 3x17

    Comment


    • Hey nycmil,

      If you want in on the Detonate XT I need to hear from you. Please send me an email at nate@musculardevelopment.com

      Comment


      • 02-04-2014

        been out of gym a week, training at home


        BB Deadlifts + bands: 225#- 3 reps, 225# + pair of short mini bands- 3 reps, 275# + pair of mini bands- 3 reps, 295# + pair of mini bands- 3 singles (hold @ top), 225# + 2 pairs of mini bands- 2x5 .... was supposed to do Zercher Squats, but racks were full

        BB Snatch grip Deadlifts: 135#- 5 reps, 185#- 5 reps, 225#- 4 reps, 245#- 1 reps


        BB Military Press (clean once, press for reps): 135#- 6 reps, 185#- 2, 1, 1 reps

        DB 1 arm High Pulls: 70# DB- 7 reps, 85# DB- 2x5, 95# DB- 2x3 each side

        Rows (LF machine): 150#- 13 reps, 180#- 10 reps, 210#- 2x6, 240#- 4x5 partials, 255#- 5 partials

        Good Morning Jumps: 45#- 5 jumps, 55#- 5 jumps, 65#- 5 jumps, 45#- 3x7

        Dip Machine (LF) standing instead of sitting: 130#- 15, 15, 11, 10 reps

        BB Seated Clean/Press: 45#- 5 reps, 55#- 5 reps, 65#- 5 reps, 75#- 5 reps, 85#- 2x5, 105#- 2x2

        Leg Curls (icar): 120#- 17 reps, 140#- 12 reps, 160#- 2x6, 170#- 4 reps

        Crunches on Swiss Ball w/ DB on upperchest: 45# DB- 25 reps, 55#- 2x21

        Comment


        • 02-12-2014

          alternating upper/lower body stuff


          DB Swings Overhead: 50# DB- 10 reps, 60# DB- 2x10 ... just like KB swing

          BB Bent Over Rows + bands: 135# + pair of short mini bands- 6 reps, 185# + pair of mini- 6 reps, 205# + pair of short mini- 2x5, 225# +pair of short mini bands- 5x3

          BB Curls/Rev grip Military Press: 115#- 6 reps, 135#-3, 3, 2 reps, 155#- 1 slow neg

          Sissy Squat (DB in wt harness): 70# DB- 2x10, 95# DB- 4x7

          DB 1 arm Clean/Press: 95# DB- 3 singles ... hold overhead for 21 count each side

          Seated Leg Curls (icar): 100#- 21 reps, 140#- 13 reps, 180#- 7 reps, 200#- 4x4

          BP Shrugs (LF chest): 130#- 21 reps, 170#- 2x17, 210#- 10 reps

          CM Jumps: holding 10# plate- 2x10 jumps, holding 25# plate- 4x7 jumps

          DB 1 arm Rev Curls: 45# DB- 10 reps, 55# DB- 2x10 each arm


          Cossack Squats: 35# plate- 3x12 each leg

          SA Pulldowns (Mag High Pulley): 4 bricks- 4x13 .... pull apart handles @ bottom

          Comment


          • 02-17-2014

            DB Swing Overhead: 50# DB- 10 reps, 60# DB- 10 reps, 70# DB- 2x5

            BB Deadlifts + bands: 225#- 8 reps, 225# + pair of short mini bands- 5 reps, 225# + 2 pairs of mini bands- 5 reps, 275# + pair of mini- 3x3, 285# + pair of mini- 2 singles, 290# + pair of mini bands- 0 rep ( BB came out of hand, past the half way mark )

            BB Defiecit Deadlift: 225#- 5 reps (30 sec hold last rep), 245#- 3 reps (22 sec hold last rep)

            BB Upright rows: 95#- 8 reps, 115#- 6 reps, 135#-3x4

            BP Shrugs (LF ): 5 bricks- 21 reps, 7 bricks- 3x17 .... 2 x 20 sec holds

            1 arm Machine Rows (LF): 85#- 10 reps, 100#- 2x8, 115#- 2x5 each side

            DB Jumping Hang Cleans: pair of 35 # DBs- 2x5 jumps, pair of 45# DBs- 2x5 jumps, pair of 55# DBs- 6x3 jumps

            Good Mornings (bands): mini +mini bands- 3x15

            Seated Dip Machine (icar): 7 bricks- 17 reps, 8 bricks- 15 reps, 9 bricks- 10, 8, 8 reps

            Bicep Curls: long mini monster bands- 3x16

            Standing Cable Crunch (mag high pulley): 72#- 13 reps, 84#- 13 reps, 108#- 3x8

            Lateral Walks: wearing ankle bands + pair of 45# DBs- 8x short trips, both side

            Comment


            • I like your workouts man, pretty interesting
              Training Log

              Comment


              • 02-19-2014

                Did an intro boot camp when I arrived. I was expecting to do push ups, sits ups, and jumping jacks. We did burpees, mountain climbers, squat cleans 80#, heavy battle ropes, and box jumps for 1 minute each. Then, rest 30 sec. 4x total



                After stretching, I did a light weight full body workout.


                Cable Alternating 1 arm Rows: 50#- 17 reps, 90#- 10 reps, 100#- 10 reps each arm

                Hip Adductor (LF): 100#- 50 reps

                Hip Abductor (LF): 100#- 25, 15, 17 reps

                Machine Flys (LF): 90#- 3x17 .... 1st time using

                Pulldowns wide parallel (LF): 100#- 21 reps, 160#- 3x7

                Calf Sled (Mag): 2 plates/side- 3sets, 3 plates/side- 2 sets

                Lying Leg Curls (Mag): 2 plates- 10 reps, 2plates + 25#- 13 reps, 3 plates- 3x7 ....don't care for this machine

                Rope Tri Pushdowns: 5 bricks- 16 reps, 7 bricks- 5x7


                DB Seated Clean/Press: pair of 25# DBs- 8 reps, pair of 35# DBs- 3x4 ... use upper body only

                Comment


                • 02-20-2014

                  3rd fullbody session of week


                  BB Military Press: 135#- 3x7

                  Decline Pullovers: pair of 35# DBs- 3x10


                  Leg Extension (LF): 130#- 10 reps, 175#- 10 reps, 205#- 4x7

                  DB Rev Curls: 45# DB- 3x10 each arm


                  DB Hammer Curls: 45# DB- 13 reps, 65# DB- 3x5 each arm

                  DB 1 leg RDLs (supported): 50#- 10 reps, 60#- 10 reps, 70#- 2x10, 85#- 2x8 each leg

                  OH Tri Ext: long mini band- 3x17 each arm

                  N Squats: 168#- 3x10, 192#- 3x5

                  20 min walk before and after workout

                  Comment


                  • 02-24-2014

                    Watched NFL combine before workout and went wild with the volume


                    BB Deadlift + bands:

                    225#- 8 reps

                    225# + pair of short mini bands- 7 reps

                    295#- 3 reps

                    245# + mini bands- 2x5

                    BB Deadlifts (holds for grip): switched to timed holds


                    295#- 35 sec, 30 sec holds

                    315#- 23 sec holds

                    245# + pair of OL bands- 3x 10 sec holds

                    DB 1 arm OHP + long mini band: each arm

                    35# DB + band- 8 reps

                    45# DB + band- 7 reps

                    50# DB + band- 6 reps

                    60# DB + band- 3, 3, 3, 3 reps

                    70# DB + band- 3 reps .... more like a jerk

                    DB Renegade Rows: each arm


                    pair of 70# DBs- 4x10

                    Cable Lunges (FM): each leg

                    70#- 10 reps

                    100#- 10 reps

                    120#- 10, 8, 8 reps

                    130#- 2x7

                    BP Shrugs (LF):

                    9 bricks- 23, 23, 17, 17 reps

                    DB Sumo Pulls/Lateral Skips:


                    70# DB- 7x 3 skips each side

                    Broad Jumps: focus on form, non explosive

                    BW- 10x 2 jumps


                    holding pair of 10# plates- 8x 2 jumps

                    Saxon Side Bend:

                    holding pair of 10# plates- 4x10

                    Shin Lifts:

                    pair of 10# plates- 4 sets

                    Comment


                    • 02-28-2014

                      tired despite 3 days rest (did 1 hour walk each day). 3-4 hours sleep everyday might be a factor


                      Landmine Pick up Overhead:


                      3 plates- 5, 4 reps


                      3 plates + 35#- 2, 2 reps


                      3 plates + 35#- 2 sets of overhead shrugs


                      BB Zercher Squats: ATG easy but getting old means needing to pad my arms in future


                      135#- 10 reps


                      155#- 7 reps


                      175#- 6 reps


                      185#- 5 reps


                      205#- 2x3


                      215#- 3 reps


                      225#- 3x2


                      BB Rev grip Military Press (rack): tried band press, but tired from doing them earlier in week


                      135#- 3 reps


                      155#- 2 reps


                      175#- 7 singles


                      BB Hack Squats:


                      225#- 15 reps


                      275#- 6x3


                      Good Morning Bands:


                      long mini + mini monster bands- 4x15


                      DB 1 arm High Pulls: each arm


                      55# DB- 10 reps


                      70# DB- 2x8


                      80# DB- 2x5


                      SA Pulldowns (Mag): pull apart handles at bottom

                      4 bricks- 4x15


                      Kneeling Cable Crunch (Mag):


                      3 bricks- 2x15


                      4 bricks- 6x12

                      Comment


                      • 03-05-2014



                        30 min walk to gym


                        DB Swing to Overhead: 50# - 13 reps, 65#- 7 reps, 70#- 2x6

                        BB Curl/Rev Overhead Press: 95#- 10 reps, 115#- 6, 4, 5 reps, 135#- 5 singles

                        BB Seated Clean/Press: 65#- 5 reps, 85#- 2x5, 95#- 2x5, 115#- 2x3 .... limit lower body involvement

                        Cable Lunges (FM): 100#- 10 reps, 130#- 10, 8, 8 reps, 150#- 3x7 each leg

                        Supported Rows: 2 plates- 15 reps, 3 plates- 4x8

                        Cable Rev Laterals (Mag High Pulley): 1 brick- 3x15 each arm

                        Kneeling Cable Crunch (Mag High Pulley): 5 bricks- 13 reps x2, 7 bricks- 7, 7, 5, 5 reps x2

                        DB Sumo Pulls/Lateral Skips: 70#- did not keep up with reps/sets

                        DB Sumo Pulls/Jumps: 85# DB- 6x5

                        DB 1 arm Rev Curls: 35# DB- 10 reps, 45# DB- 2x8 each arm

                        Comment


                        • 03-10-2014



                          I could not focus last night. I got to the gym really late, it was very crowded, and had to make changes on the fly.




                          DB 1arm Clean/Press: 95# DB- 3 singles .... 12 sec hold overhead each arm

                          DB 1arm High Pull: 60# DB- 10 reps, 75# DB- 2x7 each arm .... still waiting for barbell


                          BB Bent Over Rows +bands: 135# + pair of short mini bands- 10 reps, 185# + pair of mini bands- 3x5, 185# + 2 pairs of mini bands- 4x4 .... DB work sapped some strength

                          BB Deadlifts + bands: 225# + pair of mini bands- 1 rep (15 sec hold), 225# + 2 pair of mini bands- 2 singles (12 sec holds)

                          DB 1arm 1leg SLDLs: 60#- 15 reps, 75#- 4x10 each leg + 7 extra reps R leg


                          Seated Cable Crunch (Mag PD): 72#- 17 reps, 96#- 3x7

                          Pulldowns (Mag): 108#- 3x12 .... pull apart handles @ bottom

                          Leg Press (Mag): 250#- 2x10 .... had to do lockouts because of seat

                          Seated Leg Press (LF): 190#- 42 reps, 270#- 33 reps, 310#- 25 reps, 350#- 17 reps, 390# (stack)- 17 reps .... much better full ROM

                          Hip Adductor (LF): 100#- 3x21

                          Hip Abductor (LF): 100#- 21, 21, 21, 15 reps

                          Chest Press (LF): 170#- 10 reps, 170#- 10, 7 reps

                          60 min walk earlier in day and 30 min walk after workout

                          Comment


                          • 03-12-2014



                            DB Shrugs+ bands: pair of 85# DBs- 5 reps, pair of 85# DBs + pair of short mini bands- 4x10, pair of 85# DBs + OL bands- 4 singles (hold @ top)

                            Pulldown Shrugs: 84#- 20 reps, 108#- 20 reps, 144#- 13 reps ... warmup 4 pullups

                            Pull Ups (DB in wt harness): 35# DB- 5, 6 reps, 45# DB- 5 reps, 55# DB - 2x4, 65# DB- 3x2, 70# DB- 1, 1, 1 reps, 80# DB- 1, 1 reps

                            Rev Lunges (long band): mini monster band- 10 reps, OL band- 7x7 ....each leg

                            GM Jumps: 45#- 5, 7, 7, 7, 7 jumps

                            DB Incline BP: pair of 50# DBs- 13 reps, pair of 50# DBs + 2 thera bands- 9, 7, 6, 5 reps

                            Leg Curls (LF): 95#- 15 reps, 125#- 6, 5,5, 5, 4 reps

                            Seated Dip (LF): 10 bricks- 7, 7, 7, 6, 5 reps

                            Saxon Side Bends: 2(10) wts- 3x10

                            DB Inchworms: pair of 20# DBs- 11 reps .... walk out, (extend) do 5 push ups, walk back = 1 rep

                            30 min walk after and 60 min walk earlier
                            Last edited by nycmil; March 14, 2014, 06:40 PM.

                            Comment


                            • 03-17-2014



                              DB Swing (floor to overhead): 45#- 10 reps, 55#- 10 reps, 65#- 7 reps, 70#- 6, 6, 2, 6 reps


                              DB 1 arm Curl/Rev grip Overhead Press: 45#- 8 reps, 55#- 2x7, 65#- 3x3, 70#- 2x2 each arm

                              Seated Leg Press (LF): 290#- 33 reps, 390# (stack)- 4x23

                              Chest Supported Rows (icar): 3 plates- 10 reps, 3 plates + 25#- 2x7, 4 plates- 5, 5, 5, 3, 3 reps

                              Glute/Ham (Mag): 90#- 4x13, 110#- 10 reps each leg


                              Seated Shoulder Press (LF): 95#- 2x10, 110#- 2x7 .... focus on weak point in ROM 1/3 up ..... then static holds at weak point 65#- 27, 22, 20, 22 sec static holds 1/3 up ROM

                              DB Sumo Pull/Lateral Hops: 70# DB- did 5-7 mins until left gym, including brief rests

                              70 min walk later after workout

                              Comment


                              • 03-21-2014



                                Double Swings: pair of 25# DBs- 4x13

                                BB Incline Close Grip Press: 135#- 10 reps, 155#- 4, 3, 2, 3, 2, 4, 2, 3, 4 reps ..... off floor to shoulder, then sit down on incline bench and press

                                BB High Pulls: 155#- 6x5

                                Kneeling Cable Crunch (Mag pulley): 5 bricks- 3x13 each side

                                Kneeling 1 arm Pulldown (Mag pulley): 5 bricks- 3x10 each side ... underhand grip


                                Rev Lunges: OL band- 7x7 each leg

                                Band Pull Aparts: long mini band- 5x17 ... done between sets of lunges

                                Rev Hypers: BW- 15 reps, 45#- 5x7, BW- 2x17

                                Cable Row Shrugs (pre): v grip 80#- 25 reps, 120#- 2x17, 150#- 2x17

                                65 min walk after workout

                                Comment

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