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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.

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  • 03-24-2014



    Landmine Pick Up to Overhead: 3 plates- 10 reps, 3 plates + 35# plate- 6 singles ( worked in 2 sets of OH shrugs and 2 set OH CR)

    BB Carries: 135# and 205# .... snatch grip deadlift holding on plates and walked until slight fatigue in lower back

    BB Front Press: oly bar 45#- 4x21 .... fast as possible

    DB Sissy Squat (DB in weight harness): 45#- 17 reps, 85#- 4x10

    DB 1 arm Seated Clean/Press: 35#- 10 reps, 45#- 4x5 each arm

    Cable Row Shrugs (icar): V handle- 120#- 25 reps, 150#- 2x15, 170#- 8 reps

    Seated Dip Shrugs (icar): 6 bricks- 25 reps, 8 bricks- 3x15

    Pullthroughs (bands): long mini- 2x13, long mini monster- 3x10, long OL- 2x7

    Rev Pullthroughs: 25#- 3x17

    70 min walk later after training

    Comment


    • 03-27-2014

      198# bodyweight



      BB Curl/Rev grip OH Press: 115#- 8 reps, 135#- 3, 3, 3, 2 reps, 155#- 3 singles .... good strict, slow negs


      BB Squat/ Press: 155#- 2x3, 165#- 2x3, 170#- 2x3 ... ATG with pause, easy OH press

      DB Squat/ Press: pair of 80# DBs- 6x3 ... touch DBs overhead, easier than expected since I did barbell just before


      Pull Ups (DB in weight harness): BW- 8 reps, 40#- 2x5, 50#- 2x5, 60#- 3x4, 70#- 3, 2, 2 reps, 80#- 3 singles


      Sissy Squats (DB in weight harness): BW- 11 reps, 65#- 15 reps, 85#- 4x10

      SA Pulldowns (Mag Pulley): 4 bricks- 2x13, 6 bricks- 10, 8, 8, 7, 7 reps

      Kneeling Pulldowns (Mag Pulley): 6 bricks- 13 reps, 8 bricks- 2x10, 10 bricks- 3x5

      Seated Leg Curls (icar): 100#- 25 reps, 160#- 8, 8, 8, 8, 7, 6, 7 reps



      45 min break to work with friend


      Angled Seated Calf Raise (icar): 9 bricks- 21 reps, 12 bricks- 3x10

      Misc Bands (dislocates, pull aparts, and tri extension) 3 sets

      70 min walk later on that night

      Comment


      • 03-31-2014



        DB Squat/Press: pair of 80# DBs- 8x3 .... ATG and touch DBs overhead

        DB Bent Over Rows: pair of 60# DBs- 17 reps, pair of 80# DBs- 7, 7, 7, 7, 6 reps


        DB 1 arm Upright Rows (alternating): 60#- 3x8, 80#- 3x4 each arm

        Hack Squat Machine (icar): 1 plate- 10 reps, 1 plate + 35#- 10 reps, 2 plates- 4x10 .... was expecting knee and or back pain, but none ... wide stance and all the way down

        GM Jumps: oly bar- 5x7 jumps

        Diagonal Lifts: 35#- 3x11 each side

        Cable Lunges (FM): 90#- 16 reps, 130#- 10 reps, 160#- 4x6 each leg

        DB Hammer Curls (alternating): 50#-2x7, 70#- 4x3

        Tricep Pushdowns (band): micro mini- 2x40, mini- 3x17 superset with crunches

        Swiss Ball Crunches (DB on upper chest): 45#- 3x25

        70 min walk later on in evening

        Comment


        • 04-02-2014



          light weight and volume


          BB Overhead Squats: 70#- 13 reps, 90#- 5x13

          BB Hang Clean/Press: 155#- (1 clean, 3 press), (1,3), (1,3), (1,3), (1,2)

          Pulldowns (Mag): behind neck 4 bricks- 12 reps, 6 bricks- 7 reps, front 6 bricks- 10 reps, 8 bricks- 8 reps, 10 bricks- 3x7 .... switched front due to friction on cable

          Seated Leg Curls (icar): 100#- 25 reps, 160#- 11 reps, 180#- 2x7, 200#- 3x4

          Machine Flyes (LF): 90#- 4x13

          Row Shrugs (LF): close grip 70#- 2x17, wide grip 110#- 2x17

          OH Shrugs (LF): 70#- 25 reps, 110#- 20 reps, 130#- 2x16

          Hip Ext (Mag Glute-Ham): 90#- 3x13, 110#- 2x7 each leg

          Lateral Walk (med ankle band) + holding pair of 55# DBs- 8x trips across room

          60 min walk earlier in day

          Comment


          • lots of hour long walks in there.
            you do these on a treadmill or you hit the street?

            Comment


            • I walk to the grocery store and back a little over a hour. Not counting time in the store. I get some active recovery and a little fat consumption without going intense.

              Comment


              • a couple of pics

                IMG_0418.jpgIMG_0162.jpg

                Comment


                • Originally posted by tjoe View Post
                  lots of hour long walks in there.
                  you do these on a treadmill or you hit the street?

                  I was just lookin through and thinkin the same thing....
                  http://www.blacklionresearch.com/

                  WORLD PHARM =

                  Comment


                  • Originally posted by USEALITTLE View Post
                    I was just lookin through and thinkin the same thing....

                    answered a couple of spots above, but walking is easy on the body

                    Comment


                    • No I get it.... I know a few guys that walk to most places around them, to store and such. I need to do that, but lets be honest.. I'm way to lazy for that. Even though I know I should.
                      http://www.blacklionresearch.com/

                      WORLD PHARM =

                      Comment


                      • 04-07-2014



                        BB Curl/Rev grip OH Press: 115#- 6 reps, 135#- 3, 2, 2 reps, 145#- 1, 1, 1, 1 reps

                        BB Hack Squats: 225#- 2x13, 275#- 2x5, 295#- 5, 3, 4 reps, 305#- 1 reps .... damn curved BB again almost ripped skin off my palm

                        DB Swing to overhead: 50#- 15 reps, 70#- 5x6


                        DB Incline Bench Press + band: pair of 50# DBs + med theraband- 2x10, pair of 60# DBs + med theraband- 6, 3, 3, 3, 3, 3 reps

                        DB Clean Pulls: pair of 70# DBs- 15 reps, pair of 95# DBs- 5x7

                        Chest supported Rows (icar): 3 plates- 4x7, 3 plates + 35# plate- 2x3

                        Kneeling Cable Crunch (Mag pulley): 4 bricks- 2x15 each side, 6 bricks- 2x8 each side

                        Kneeling Cable Rev grip Pulldowns (Mag pulley): 6 bricks- 17 reps, 8 bricks- 10 reps, 10 bricks- 3x5

                        Seated Calf Raise (icar): 80#- 35 reps, 115#- 20 reps, 150#- 15 reps

                        Seated Tibialis Raise: 20#- 4 sets

                        32 min walk later on in the day

                        Comment


                        • 04-10-2014



                          Landmine Pick Ups to Overhead: 3 plates- 8 reps, 3 plates + 35#- 6 singles

                          Landmine Pick Ups CR: 3 plates + 35#- 3x15

                          BB Deadlifts + bands: 225#- 3 reps, 225# + pair of short mini bands- 8 reps, 225# + 2 pairs of mini bands- 4x5, 225# + pair of OL bands- 4 reps


                          DB 1 arm OHP + bands: 45# + long mini band- 5 reps, 50# + long mini band- 5 reps, 60# + long mini band- 3x5, both sides ... 95# (no band)- 1, 1 reps (hold overhead 15 sec) .... one end of band under foot and the other held around DB, works the obliques as much as shoulder

                          DB Swings to Overhead: 50#- 5, 17 reps, 60#- 13 reps, 70#- 3x7

                          Good Morning (bands): long OL- 17 reps, long OL + mini monster bands- 3x13


                          Seated Leg Curls (icar): 120#- 17 reps, 160#- 10, 10, 8 reps

                          DB Hike: 35#- 16 reps, 50#- 2x13, 60#- 10 reps each side


                          Straight Arm Pulldown (Mag High Pulley): 5 bricks- 13, 12, 10 reps

                          60 min walk later on in day

                          Comment


                          • 04-14-2014



                            BB Overhead Press (in rack + bands resistance): 135# + pair of short mini bands- 3, 3, 3, 1, 2, 2, 3, 2, 2, 2, 2 reps

                            BB Hack Squats: 225#- 2x13, 275#- 2x8, 315#- 4x2

                            DB 1 arm Upright Rows: 50#- 10 reps, 70#- 5x5 ..... one arm at a time

                            DB Kneeling Squats: pair of 50# DBs- 2x15, pair of 70# DBs- 3x10 ....hold DBs in clean position

                            DB 1 arm Rev Curls: 50#- 10 reps, 60#- 3x8 .... one arm at a time

                            Hip Extension (Mag glute): 90#- 4x13

                            Seated Hip Flexion: 35#- 2x15, 55#- 2x12

                            Pulldowns (FM, 2 wide spaced handles): 6 bricks- 17 reps, 10 bricks- 15 reps, 14 bricks- 2x8

                            Front Press: 35# plate- 40, 30, 25, 17 reps ..... superset with band pull aparts

                            Band Pull Aparts: mini band- 1 set, mini monster band- 2 sets, mini band- 1 set

                            60 min walk 3 hours later in day

                            Comment


                            • 04-18-2014



                              BB Push Press: 155#- 3x5, 175#- 3x3 .... ATG pause @ bottom

                              DB Swing: 60#- 15 reps, 70#- 4x8 .... floor to overhead

                              DB Lunges: pair of 60# DBs- did not track, pair of 70# DBs- 6x4 each leg .... hold DBs @ clean position

                              Seated Dips (prec): 7 bricks- 3x13

                              Dip Shrugs (prec): 7 bricks- 3x17

                              Hip Extension (Mag): 110#- 4x11 each leg

                              Elevated Cable Rows (icar): 110#- 4x10

                              Cable Back Extension: 110#- 12 reps, 150#- 8, 8, 10 reps

                              Fb Hiking: 45#- 17 reps, 55#- 2x10 each side


                              60 min walk later in day

                              Comment


                              • 04-23-2014



                                DB Lunges: pair of 60# DBs- did not track, pair of 70# DBs- 8x4 each leg .... carried DBs in clean position

                                DB Renegade Rows: pair of 70# DBs- 3x13 each side

                                DB Decline Bench Pullovers: pair of 35# DBs- 3x11

                                Cable Pullthroughs: 72#- 17 reps, 96#- 2x11, 108#- 11 reps, 120#- 2x7

                                BB Roll Outs: 135#- 13 reps, 185#- 10 reps, 225#- 2x10

                                DB Rev Curls: 45#- 12 reps, 60#- 4x5 .... one arm at a time


                                Seated Chest Press (LF): 130# CG- 10 reps, 130# WG- 10 reps, 170# CG- 3x5, 2x10 partials .... pain in hand where it contacted the bar

                                DB Lat Raise/Straddle Hop: holding pair of 20# DBs- 15, 15, 15, 15, 13 reps .... basically jumping jump with DBs


                                20 min walk

                                Comment

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