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Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
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  • out of all the stuff you do, I admire those walks the most! LOL
    I can never stay consistent with any type of cardio.

    Comment


    • 04-28-2014



      lately TUT via high volume


      DB Sumo Pull Jumps: 60#- 2x8, 90#- 6x5


      Cable Lunge (FM): 100#- 2x10, 120#- 2x10, 140#- 8 reps, 160#- 7 reps, 170#- 6 reps, 180#- 2x5 each leg

      45 degree Back Extension with DB Rows: pair of 35# DBs- 3x10, pair of 60# DBs- 5x5

      GHR on 45 degree Back Extension: BW- 3x10

      Decline Bench Close grip Press: 85# DB- 4x23

      Incline Bench Handshake Curl: 50# DB- 2x15, 60# DB- 3x10

      DB Lat Raise: 35#- 4x7 ... one side at a time

      Hip Extension (Mag): 90#- 13 reps, 110#- 13, 11 reps each leg

      BB Roll Outs: 155#- 13 reps, 205#- 2x10, 225#- 10, 8 reps

      60 min walk a couple of hours later on

      Comment


      • 04-30-2014



        Landmine Pick Up to Overhead: 2 plates- 6 reps, 3 plates- 4, 4, 2, 2, 2 reps, 3 plates + 25#- 2, 2 reps

        Landmine CR: 3 plates + 25#- 2x17

        DB Step Ups: holding pair of 50# DBs- 2x13, pair of 75# DBs- 6x5 both leg

        DB Shrugs: pair of 75# DBs + pair of short mini bands- 4x10

        DB Rev Step Ups: pair of 35# DBs- 3x10, pair of 50# DBs- 2x5 both leg

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

        Kneeling 1arm Pulldown (Mag): 5 bricks- 2x13, 7 bricks- 8 reps both arm

        Seated Clean/Press: 70#- 6, 8, 8, 8 reps

        Saxon Side Bend: 20#- 4x8 both side

        20 min walk

        Comment


        • 05-05-2014



          BB Deadlifts + bands: 225#- 10 reps, 225# + pair of short mini bands- 7 reps, 225# + 2 pairs of mini bands- 3x5, 295# + pair of mini bands- 3 singles hold for time


          kind of hit the wall near the end of deadlifts and remembered I did plyos and throws with the shot put a day and half before. needed more rest.


          DB Upright Rows: 55#- 10 reps, 70#- 5x5 alternating sides

          DB Step Ups: holding pair of 55# DBs- 2x13, pair of 75# DBs- 7, 7, 7, 7, 6, 6 reps each leg


          Kneeling Cable Crunch (Mag): 5 bricks- 3x13 both sides

          Kneeling 1 arm Pulldowns (Mag): 5 bricks- 13 reps, 7 bricks- 6, 7 reps each arm, 8 bricks- 5 reps R, 2-2-2 L

          DB Rev Step Ups: holding a pair of 35# DBs- 3x10, pair of 60# DBs- 7x3 each leg

          Front Press: 45#- 21, 21, 15, 10 reps

          Saxon Side Bend: 25# plate- 4x7

          20 min walk

          Comment


          • 05-08-2014



            DB Renegade Rows: 60# DB- 2x15, 75# DB- 2x13 each arm

            DB Alligator Walk: pair of 35# DBs- 4x trips

            DB SLDLs: pair of 60# DBs- 15 reps, pair of 75# DBs- 13, 13, 10, 13 reps

            Dip Shrugs (LF): 7 bricks- 30 reps, 9 bricks- 2x 17

            Leg Extension (LF): 115#- 20 reps, 160#- 12 reps, 190#- 2x8, 205#- 7 reps, 220#- 2x5

            Seated Leg Curls (icar): 100#- 25 reps, 140#- 10 reps, 160#- 2x7, 180#- 2x7 (partials)

            Machine Rows (LF): 130#- 17 reps, 160#- 11 reps, 175#- 8 reps, 190#- 7 reps, 205#- 2x5

            Pec Dec (LF): 45#- 45 reps, 75#- 17 reps, 90#- 15 reps .... have not done these since 2012 or earlier. glad to be able to do them

            Cable Lunges (FM): 90#- 14 reps, 120#- 2x11, 140#- 3x8 each leg

            Band Pull Aparts: between sets on Pec Dec and Cable Lunges- mini and mini monster bands

            BB Drag Curls: 45#- 7, 7, 7, 5 reps

            20 min walk

            Comment


            • 05-12-2013




              working more judo in on non gym days, dropped a pretty penny on



              DB DeadLifts + bands: pair of 95# DBs + pair of short mini bands- 13 reps, pair of 95# DBs + 2 pair of mini - 3x7, pair of 95# DBs + OL bands- 2x7


              DB 1 arm Hang Clean/Double Jerks: 95# DB- 4 reps each arm .... 1 clean/ 2 jerks = 1 rep

              DB Push Press: pair of 75# DBs- 5x5 .... ATG squat with pause, touch DBs overhead

              Pulldowns (Mag): 10 bricks- 16 reps, 12 bricks- 10 reps, 14 bricks- 7 reps, 16 bricks- 2x6, 17 bricks- 5 reps

              Rev Pulldowns (Mag): 12 bricks- 10 reps, 14 bricks- 2x7, 16 bricks- 2x5

              OH Shrugs (LF delt): 90#- 3x25

              DB Rev Step Ups: holding pair of 35# DBs- 10, 13 reps, pair of 45# DBs- 3x8, pair of 55# DBs- 2x5 each leg

              Back Ext (45 degree)/DB Rows: pair of 45# DBs- 8, 8, 7, 7 reps

              Cable Woodchopper (upward) (FM): 40#- 2x15, 50#- 11 reps, 60#- 11 reps both sides

              Cable Palloff Press (FM): 60#- 2x12, 80#- 4x10

              Hip Abductor (LF): 100#- 3x28 .... did them with a friend after my w/o

              20 min walk

              Comment


              • 05-15-2014

                DB SLDLs: pair of 85# DBs- 5x10

                DB 1 arm High Pulls: 60# DB- 10 reps, 85# DB- 4x5 each arm

                Cable Row (pre): 130#- 10 reps, 160#- 10 reps, 190#- 10 reps, 220#- 6 reps, 240#- 6 reps

                Dip Machine (LF): 7 bricks- 15 reps, 9 bricks-10 reps, 11 bricks- 3x6

                SA Pulldowns (mag): 5 bricks- 3x17

                Standing Hip Flexion: 35#- 3x13 each side

                OH Side Bend: 25# plate- 4x7

                Cable Woodchopper (FM): 50#- 10 reps, 60#- 2x10, 70#- 6 reps

                Palloff Press (FM): 80#- 2x10

                "Get out of hole for quads" exercise: 70#- 3x13

                Comment


                • 05-19-2014



                  maintain strength and size for judo



                  BB Curl/Rev grip OHP: 115#- 7 reps, 135#- 5x3



                  BB SLDLs/Bent over Rows: 155#- 7 reps, 205#- 4x4 ..... SLDL
                  immediately followed by Row = 1 rep .... 225#- 6 reps of SLDLs and 2x5
                  of Rows done separate


                  Rev Pulldowns (Mag): 12 bricks- 10 reps, 14 bricks- 2x8, 16 bricks- 2x6


                  Cable Lunges (FM): 100#- 10 reps, 120#- 3x10, 140#- 3x7


                  Hanging Knee Raise: BW- 17 reps, 35# DB between feet- 8, 7, 6, 6 reps



                  SA/SL Crunches: 5 bricks- 3x8 (judo throws)


                  Pallof Press (FM): 80#- 15, 15, 12, 13 reps


                  Row Shrugs (LF): 85#- 3x17 .... Rows: 165#- 2x5


                  GHR (45 degree ext): BW- 3x12


                  Seated Dips (LF): 8 bricks- 3x13

                  Comment


                  • 05-22-2014

                    DB Squat Press: pair of 75# DBs- 7, 5, 5, 5, 5, 5 reps .... ATG squat and touch DBs overhead

                    DB 1 arm High Pulls: 75# DB- 10 reps, 90# DB- 3x5 each arm

                    DB 1 arm Hang Clean/Jerk: 90# DB- 1 clean/4 jerks x 2 each arm

                    BB Close grip Curls: 80#- 2x8, DB Cross body Hammer Curls: pair of 40# DBs- 2x8 .... BB was bent switched to DB

                    Rev Tricep Pushdown: 3 bricks- 5x10 each arm

                    Elevated Cable Rows (icar): 100#- 15 reps, 120#- 2x13

                    Rollouts (LF power wheel): 17, 17, 17, 17, 13 reps

                    Prone Knee pull in (LF power wheel): 5x10


                    "get out of hole" exercise: 100#- 5x6

                    DB Low Box Squats: pair of 65# DBs- 3x10

                    20 min walk home

                    Comment


                    • 05-28-2014



                      trained at Powerhouse Gym instead of one of my usual locations and my Adenoflex arrived just as I was about to leave


                      Pull Ups (DB in weight harness): BW- 8 reps, 35# DB- 7 reps, 50# DB- 5 reps, 65# DB- 2x3, 70# DB- 4x2

                      BB Overhead Press: 135#- 7 reps, 155#- 5 reps, 175#- 3, 3, 2 reps .... clean off floor

                      Hack Machine (BM): 1 plate- 2x13, 1 pl + 25#- 10 reps, 2 plates/side- 4x7 .... I wanted to do leg press. 1 leg press machine had a crowd so I tried 2 out of 3 others and they were not practical. I see why everyone waited for that one. I settled on an old school Hack machine, but was extra careful.


                      Cable Squat/Rows: stack- 2x11, stack + 45#- 12 reps, stack + 90#- 3x10 .... not sure of equip name, could not read number on stack (old)

                      Cable Paloff Press: wt=? (.60 stack)- 4x15 .... same as above

                      Cable Kneeling Crunch: wt=? (.40 stack)- 3x17

                      Cable Rev Lunge: wt=? (.60 stack)- 4x7 each leg

                      Pullover (cybex): 60#- 17 reps, 80#- 13 reps, 100#- 10 reps .... probably been 10 yrs since I used one of these, add for old times sakes

                      Hip Bridges: 60#- 15 reps, 75#- 2x21, 90#- 12 reps

                      Knee Ups (sitting on bench): BW- 5x15

                      DB Cross Body Hammer Curls: 30# DB- 3x12 .... trying for pump

                      Comment


                      • 06-02-2014



                        Powerhouse Gym full body


                        Land Mine Pick Up to Overhead: 3 plates- 2x4, 3 plates + 35#- 6x2

                        DB 1 arm Side Press: 85# DB- 3 reps, 95# DB- 3x3 each arm

                        DB Deadlifts: pair of 110# DBs- 5, 7, 7, 7 reps

                        Pullovers (cybex): 80#- 10 reps, 100#- 2x10, 110#- 7 reps

                        Standing Leg Curls (BM): 80#- 16 reps, 100#- 2x8, 110#- 8 reps each leg

                        Mod Low Lat Row (cybex): 8 bricks- 10 reps, 12 bricks- 3x5, 14 bricks- 2x5

                        DB Crossbody Hammer Curl: pair of 40# DBs-3x8


                        CM Jumps: holding 10# plate- 3x10 jumps, holding 25# plate- 4x10

                        Cable Rear Leg KB (KF): 3 bricks- 3x17 each leg

                        Face Pulls (KF): 7 bricks- 12 reps, 9 bricks- 2x13

                        Cable Ankle Abduct (KF): 2 bricks- 3x10 each leg

                        Comment


                        • 06-05-2014



                          rough week nagging teak in lower back and reflux all of the time. bugged my lower back further when I stepped on an uneven part of floor while doing cleans.



                          BB Clean/Press (FatGripz): 135#- 5 reps, 155#- 2 reps .... tweaked lower back when I stepped on uneven spot on floor, during the lift

                          BB Bent Over Rows (FatGripz): 155#- 5 reps, 175#- 7 reps, 185#- 3x5, 205#- 2, 1, 1, 1 reps

                          DB Step Ups: holding pair of 50# DBs- 12 reps, pair of 65# DBs- 3x8, pair of 80# DBs- 4x5 each leg

                          Incline Press (icar): 110#- 10 reps, 130#- 5 reps, 150#- 2x5, 170#- 5 reps

                          Leg Curls (?): 4 bricks- 3x13

                          Diagonal Lift: 25#- 17 reps, 35#- 2x13 each side

                          Comment


                          • 06-09-2014



                            powerhouse gym. much better than last time in gym



                            Pull Ups (DB in wt harness): BW- 10 reps, 50# DB- 5 reps, 60# DB- 2x4, 70# DB- 2, 3, 3 reps, 75# DB- 3x2, 80# DB- 1, 1 reps


                            Sissy Squats (DB in wt harness): BW- 10 reps, 80# DB- 6x11


                            Rev Pulldowns (FatGripz) (cybex): 110#- 10 reps, 130#- 3x5, 150#- 5 reps, 160#- 3 reps, 170#- 2, 2, 2 reps

                            1 arm Rev Tricep Pressdown (cybex): 30#- 4x7 each arm

                            Leg Curls (BM): 40#- 21 reps, 90#- 3x11, 110#- 2x6

                            Angled Calf Press (BM): 2 plates/side- 25 reps, 3 plates/side- 25 reps, 4 plates/side- 2x18

                            SA Pulldown (king): 8 bricks- 23 reps, 11 bricks- 15 reps, 13 bricks- 2x10

                            Cross Body Push (king): 2 bricks- 2x21 each side

                            Cross Body Pull (king): 2 bricks- 2x21 each side

                            Inner Leg Abduct (king): 3x21 each leg

                            Tested some new gear Spud Inc Loading Pin Strap lifted 3 plates 3x and 4 plates 2x 30 sec hold, easy without nagging my back

                            Comment


                            • 06-12-2014



                              Leg Press (BM): 2 plates/side- 15 reps, 3 plates/side- 12 reps, 4 plates/side- 8x5 .... tried to avoid bugging lower back

                              Overhead Press (bands in rack): 135# + pair of short mini bands- 3x3, 155# + pair of mini- 3,1, 2, 2 reps .... lockouts

                              DB Renegade Rows: 70# DB- 3x15 each arm

                              DB Lunges: pair of 45# DBs- 4x7, pair of 70# DBs- 8x3 .... back starting up

                              DB 1arm Seated Clean and Press: 25# DB- 8 reps, 35# DB- 3x5, 40# DB- 3x3 each arm

                              Seated Leg Curl (cybex): 7 bricks- 2x10, 9 bricks- 10 reps, 11 bricks- 3x5


                              Leg Extension (cybex): 9 bricks- 5 reps, 11 bricks- 5 reps, 12 bricks- 5 reps, 13 bricks- 5 reps

                              Machine Row (icar): 140#- 10 reps, 220#- 5 reps, 260#- 5 reps, 260# + 25 plate- 5 reps, 260# + 45 plate- 2x5

                              Lying Tricep Extension (behind head): pair of 20# DBs- 3x15

                              super sore the following day and 5 days rest after

                              Comment


                              • 06-19-2014



                                took a long break because of back/hip tightness ... full body; went light on legs and core





                                DB 1 arm Curl/Rev grip OHP: 40# DB- 8 reps, 50# DB- 2x6, 60# DB- 2x3, 65# DB- 3x2 each arm


                                SLDLs: pair of OL short bands- 5x7 testing low back tolerance


                                Rev grip Pulldown (cybex FatGripz): 100#- 5 reps, 120#- 5 reps, 140#- 2x5, 150#- 2, 2, 3, 3 reps, 170#- 1, 1, 2, 2 reps


                                Leg Extension (cybex): 9 bricks- 12 reps, 12 bricks- 7 reps, 14 bricks- 4x5 ... superset with Front press

                                Standing Front Press: 45# plate- 4x25 ... between sets of leg ext

                                Seated Leg Curls (cybex): 7 bricks- 2x15, 10 bricks- 7 reps, 12 bricks- 4x4

                                DB Lying Tricep Extension (behind head): pair of 20# DBs- 3x15 ... superset


                                Front Raise to Overhead: long mini band- 3x16 .... superset between tri ext

                                Angled Calf Raise (BM): 2 plate/side- 3 sets

                                Hip Abductor (icar): 70#- 3x21

                                Comment

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