Moving Something

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[tjoe]

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

[nycmil]

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.

[nycmil]

a couple of pics

IMG_0418.jpgIMG_0162.jpg

[USEALITTLE]

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....

[nycmil]

I was just lookin through and thinkin the same thing....

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

[USEALITTLE]

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.

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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