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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.

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  • 06-23-2014

    Fullbody session @ powerhouse

    DB 1 arm Side Press (long band): 40# DB + long mini band- 6 reps, 50# DB + band- 2x6, 60# DB + band- 2x4, 70# DB + band- 3x2, 75# DB + band- 1, 1 reps, 75# DB w/o band- 2x5 each arm .... superset with band SLDLS

    SLDLs: pair of short OL bands- 5x10 superset with side press

    1 arm Pulldown (cybex): 50#- 3x12, 60#- 5 reps, 70#- 3 reps each arm

    Rev Hack Machine: 1 plate/side- 2x15, 2 plate/side- 2x15, 2 plates + 25- 2x10 ... facing machine go into quarter squat and come up explosive rising up on toes

    Seated OHP Shrugs (icar): 120#- 1 set, 150#- 1 set, stack- 1 set ... press with stack- 3 singles

    Row Shrugs (icar): 80#- 13 reps, 100#- 10 reps, 120#- 10 reps .... 1 arm Rows: 120#- 8 reps, 160#- 2x5 each arm

    Angled Calf Raise (BM): 2 plates/side- 1 set, 3 plates/side- 1 set

    Diagonal Lift (seated): 25#- 4x11 each side superset with Adduct Push

    Adductor Push: 25#- 4 sets each side superset with Diagonal Lift

    DB Rev Curls: pair of 35# DBs- 3x10

    Comment


    • 06-26-2014



      full body workout. low back feeling a tad better, but still Extra careful.


      DB 1arm Seated Clean/Press: 25# DB- 7 reps, 35# DB- 2x5 each arm

      DB Upright Rows: 50# DB- 10 reps, 60# DB- 7 reps, 70# DB- 2x5 each arm

      DB SLDLs: pair of 50# DBs- 15 reps, pair of 65# DBs- 2x13, pair of 85# DBs- 3x5 testing my low back tolerance

      DB Sumo Pulls: 85#- 13 reps, 105#- 10 reps, 115#- 10 reps, 125#- 10 reps, 125# (on 1 plate)- 10 reps, (on 2 plates)- 2x10

      Seated Dip Machine (icar): 6 bricks- 21 reps, 8 bricks- 10 reps, 9 bricks- 7 reps, 10 bricks- 3x5

      Cross Body Pulls: 7 bricks- 3x10 both sides

      OH Side Bend: 10# plate- 10 reps, 20# plates- 4x5

      Incline SAKB: pair of 20# DBs- 3x13 superset w/ incline ham curls

      Incline Hammer Curls (facing bench): pair of 20# DBs- 3x10 superset w/ sakb

      Rev Lunges: long OL band- 5x10 each leg

      Cable Row Shrugs (King): 120#- 3x10 wide parallel grip

      Comment


      • 06-29-2014

        fullbody workout. lots of light static holds. trying to taking into account a big jump mobility work


        SA Pulldowns: 5 bricks- 17 reps, 7 bricks- 13 reps, 9 bricks- 3x5


        SA Cable Crunch: 3 bricks- 2x5, 4 bricks- 2x5, 5 bricks- 2x5 .... watching for back issues


        Good Morning (bands): OL band- 13 reps, OL + mini band- 12 reps, OL + 2 mini bands- 3x10 .... testing back tolerance

        Knee Ups (bench): BW- 4x15

        Leg Extension (cybex): 7 bricks- 13 reps, 9 bricks- 7 reps, 6 bricks- 3 static holds x 30 sec

        Seated Leg Curls (cybex): 7 bricks- 15 reps, 4 bricks- 4 static holds x 25 sec


        Rows (icar): 180#- 8 reps, 260#- 5 reps, 120#- 2 static holds x 40 sec

        Rope Tri Pushdown: 3 bricks- 17 reps, 3 static holds x 35 sec

        Rope Hammer Curls: 3 bricks- 13 reps, 3 static holds x 30 sec

        Cossack Squats: 25# plate- 3x10


        DB Curls/Front Press: pair of 15# DBs- 5x5

        Comment


        • 07-01-2014

          Full body workout, low back slightly better


          DB Squat/Press (ATG squat, touch DBs overhead): pair of 60# DBs- 10 reps, pair of 70# DBs- 3x5, pair of 75# DBs- 4x4 .... testing low back

          Pull Ups (DB in wt harness): 35# DB- 7 reps, 45# DB- 6, 6, 4 reps, 55# DB- 3x4, 65# DB- 2x2


          Smith Front Squat (cybex): 1 plate/side- 13 reps, 1 plate + 25#/side- 3x7 .... testing low back. back seemed okay, but arms was tired

          Seated Leg Curl (cybex): 7 bricks- 21 reps, 9 bricks- 8 reps, 5 bricks- static holds 3x30 sec

          Leg Extension (cybex): 7 bricks- 21 reps, 9 bricks- 10 reps, 6 bricks- static holds 3x35 sec

          Cable Rev Curls (king): 6 brick- 10 reps, 8 bricks- 5 reps, 10 bricks- 7 reps, 12 bricks- 6 reps, 14 bricks- 2x5

          Rope Row to Neck (king): 50#- 3x13

          Ext Rotation (king): 20#-5x10

          Cossack Squats: 35# plate- 3x13

          Comment


          • 07-05-2014




            DB Kneeling Jumps: BW- 5 jumps, pair of 15# DBs- 2x5 jumps, pair of 25# DBs- 2x5 jumps, pair of 30# DBs- 3x5 jumps .... knees and ankles did okay


            Row (icar): 180#- 7 reps, 260#- 7 reps, 260# + 35# plate- 5 reps, 260# + 70# plate- 2x4

            DB Bent over Crossover Rows: 30# DB- 2x10, 40# DB- 10 reps, 50# DB- 2x5 each side

            Sissy Squats (DB in wt harness): BW- 6 reps, 70# DB- 11 reps, 85# DB- 5x8

            Incline SAKB: pair of 15 # DBs- 25 reps, pair of 25# DBs- 3x15

            Incline Hammer Curl: pair of 25# DBs- 11, 8, 8, 8 reps

            BB Overhead Press (clean from floor): 155#- 4 reps, 165#- 4 reps, 175#- 4 reps .... done while waiting equipment

            Leg Curls (BM): 6 bricks- 2 legs up, alternating 1 leg down (10:5) on all 4 sets

            Cossack Squats: 35# plate- 4x13

            OH Side Bend: 25# plate- 3x10

            Rope Pushdown (king): 5 bricks- 15 reps, 7 bricks- 2x11, 9 bricks- 2x7

            Comment


            • 07-08-2014

              usual full body, high volume, opposite movement


              DB Alternating Split Jumps: BW- 17 jumps, pair of 20# DBs- 2x10 jumps, pair of 35# DBs- 3x7 jumps per leg

              DB Renegade Rows: 70# DB- 3x11 each side

              SA Pulldowns (BM): 60#- 17 reps, 90#- 11 reps, 110#- 3, 3, 3, 2, 3, 2 reps

              Front Raise to Overhead (UH): long mini band- 3x17 superset w/ SA Pulldowns

              Leg Curls (BM): 6 bricks- 4sets x (10 reps both legs up/ 5 reps 1 leg down)

              Leg Extension (cybex): 8 bricks- 10 reps, 10 bricks- 10 reps, 6 bricks- static holds 3x45 sec

              Incline BP Shrugs (icar): 90#- 3x21

              Pullthrough (king): 6 bricks- 13 reps, 8 bricks- 10 reps, 10 bricks- 10 reps, 12 bricks- 2x6

              Rev Pullthroughs: 25#- 3x10 superset w/ pullthroughs


              Rope Hammer Curls (king): 5 bricks- 10 reps, 8 bricks- 2x10, 6 bricks- static holds-2 x40 sec


              Rope Pushdowns (king): 7 bricks- 2x16, 9 bricks- 2x8

              Comment


              • 07-11-2014

                had to go to DMV messed up my schedule and did not feel like working out at first, but got it.



                DB Deadlifts + bands: pair of 110# DBs- 11 reps, pair of 110# DBs + pair of short mini bands- 2x6, pair of 110# DBs + pair of short OL bands- 3x7


                BB Overhead Press: 155#- 5 reps, 165#- 2x4, 175#- 2x3 .... bend in center of BB made cleans from floor off, press was easy


                DB Sumo stance Pulls: 110#- 15 reps, 120#- 15 reps, 130#- 15 reps, 150#- 2x15

                Pulldowns (king): 100#- 10 reps, 130#- 8 reps, 150#- 5 reps, 170#- 5 reps, 190#- 3x5

                Diagonal Lift: 25#- 4x15 each side

                Calf Raise (King Hack Machine): 2 plate/side- 4x25 .... superset w/ tri extension

                Tri Extension: long mini band- 4x17 .... superset w/ calf raise

                Cossack Squats: 35# plate- 3x13

                DB Rev Curls: 40# DB- 10 reps, 50# DB- 3x8 each arm

                60 min walk 1 hour later

                Comment


                • 07-14-2014



                  DB Kneeling Jumps: BW- 10 jumps, holding pair of 25# DBs- 3x5 jumps, holding pair of 35# DBs- 5x3 jumps

                  DB 1 arm High Pulls: 60# DB- 8 reps, 70# DB- 8, 7 reps, 80# DB- 5x5 each arm

                  Leg Curls (BM): 6 bricks- 4 sets x (10/5) reps .... 2 legs up/ 1 leg down

                  DB 1 arm Row (FatGripz): 60# DB- 8 reps, 70# DB- 8 reps, 80# DB- 4x6 each arm

                  Seated Dips (icar): 7 bricks- 15 reps, 9 bricks- 2x8, 10 bricks- 6 reps, 11 bricks- 2x4

                  Seated Cable Crunch (K): 70#- 2x13, 90#- 2x8, 100#- 2x5

                  Pallof Press (K): 80#- 4x11


                  Hip Flexion: 25#- 4x15 each leg

                  Rev Pullthrough: 25#- 3x10

                  Comment


                  • 07-17-2014

                    light weight and many, many sets. Since, I knew I was going to a ice cream party immediately after (shower and change). I had 1 serving of ice cream, but 3 pretzels




                    DB Swing to Overhead: 40# DB- 15 swings, 60# DB- 4x10 swings

                    BB Curl/Rev Overhead Press: 115#- 6, 5, 5, 5 reps, 125#- 2x5

                    Cable Rows FatGipz (K): stack- 12 reps, stack + 35# plate- 10 reps, stack + 35# plate + 25# plate- 3x10

                    Cable Lunges (K): stack- 2x10, stack + 25# plate- 4x10 each leg

                    BB Overhead Squat: 70#- 2x13, 90#- 3x13

                    SA Pulldown (BM): 100#- 4x10

                    Paloff Press (H): 80#- 4x11

                    Paloff Press (V): 50#-2x11, 60#- 2x11

                    Speed SLDLs: pair of short OL bands- 2x15, did 2 Paloff Press, did 3 more sets with pair of short OL bands- 3x15

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

                    Comment


                    • 07-21-2014



                      BB Overhead Squats: 90#- 3x17

                      DB Bent Over Rows: pair of 75# DBs- 5, 8, 6 reps .... stop early because pressure in midsection, and I wanted to work my obliques, hip flexor, etc later

                      Pulldowns (BM): 120#- 15 reps, 160#- 2x6, 180#- 2x5, 210#- 2x5

                      Standing Leg Curls (BM): 40#- 4x17 each leg

                      Hip Flexion: 25#- 4x17 each side

                      Seated Cable Crunch (K): 80#- 2x15, 90#- 2x7, 100#- 2x5

                      Rev grip Pulldowns (K): 100#- 10 reps, 120#- 4x5 ... pull apart handles @ bottom

                      Pallof Press horizontal (K): 90#- 4x11

                      Pallof Press vertical (K): 60#- 4x11

                      Seated Cable Row to Neck (K): 70#- 3x13

                      Ankle Hops: BW-2 sets, holding pair of 20# DBs- 2x30 hops, holding pair of 30# DBs- 5x17 hops

                      Comment


                      • 07-23-2014



                        My wrist was sore from throwing shot put on tuesday, so I went to gym to try the new cardio equipment and work legs. The cardio room was so hot and humid I passed on the cardio. I walked 45 min in the drizzle after a short workout.

                        Pullover (cybex): 80#- 17 reps, 100#- 3x8


                        Leg Curl (BM): 7 bricks- 2 sets x 10/5 (two legs ups/ 1 leg down) 2 sets x 6/3 (two legs up/ 1 leg down)

                        Leg Press (unk): 200#- 4x17

                        Cable Row (K): stack- 15 reps, stack + 45#- 13, 15, 15 reps .... squat stance

                        DB Lateral Raise: 30# DB- 3x10 each arm

                        Push Ups (band resistance): 5x10

                        45 min walk

                        Comment


                        • 07-24-2014

                          HS Shrug Machine: 2 plates/side- 25 reps, 3 plates/side- 15 reps, 4 plates/side- 12 reps, 5 plates/side- 2x6, 5 plates + 25# plate- 2x3

                          BB Hang Clean/Press: 135#- 7x3

                          BB Overhead Shrugs: 80#- 3x17

                          Pulldown Shrugs (K): 130#- 3 sets

                          Cable Lunges (K): stack- 12 reps, stack + 35# plate- 7x7 each leg

                          Cable Pullthroughs (K): 80#- 13 reps, 100#- 3x8

                          Chest Fly Machine (K): 50#- 17 reps, 80#- 2x13, 100#- 2x7

                          DB Cross Body Hammer Curls: 40# DB- 8, 10, 10, 8 reps each arm

                          Rev Lunges: long OL band- 4x11 each leg

                          Rev Pullthrough: 25#- 3x10

                          Comment


                          • 07-28-2014



                            DB 1 arm Side Press + long band: 50# DB + long mini band- 8 reps, 60# DB + band- 3x5, 70# DB + band- 3x3 each side

                            DB 1 arm High Pulls: 60# DB- 8 reps, 70# DB- 3x5, 80# DB- 3x5 each side

                            BB SLDL + bands (speed pulls): 100#- 10 reps, 100# + pair of short mini- 10 reps, 100# + 2 pairs of short bands- 7, 10, 10, 10 reps

                            Leg Extension (cybex): 7 bricks- 10 reps, 10 bricks- 10 reps, 13 bricks- 4x5

                            Rev grip Pulldown (FA) (K): 100#- 15 reps, 130#- 3x6, 150#- 4x2

                            Paloff Press (V) (K): 70#- 4x11

                            Paloff Press (H) (K): 90#- 4x11

                            Seated Cable Row to Neck (K): 60#- 21 reps, 80#- 13 reps, 100#- 2x8

                            Rev Lunge (band): OL band- 4x11 each leg

                            Cossack Squat: 35# plate- 3x15 each leg

                            Comment


                            • 08-01-2014

                              Lumberjack Squats: 2 plates- 16 reps, 3 plates- 4x8

                              1 Leg Jump onto platform: BW- 3x5 jumps, 10# plate- 2x5 jumps, 20# plates- 3x3 jumps, 25# plate- 2x3 jumps each leg


                              Pull Ups (wt harness): BW- 10 reps, 40# DB- 7 reps, 50# DB- 2x5, 60# DB- 4, 3, 2 reps, 70# DB- 1, 1, 1, 1 rep

                              Seated Dips (icar): 6 bricks- 21 reps, 8 bricks- 10 reps, 10 bricks- 5, 4, 4, 4 reps

                              GM Jumps: 35#- 5x8 jumps

                              Pulldown (cybex): 100#- 45, 45, 45, 37 sec static holds ... wide parallel grip

                              Machine Flyes (K): 60#- 21 reps, 100#- 2x10, 120#- 2x6

                              Incline SAKB: pair of 25# DBs- 15, 15, 12 reps

                              Incline Hammer Curls: pair of 25# DBs- 13, 13, 10 reps


                              Rev Hypers: BW- 4x21

                              Comment


                              • 08-04-2014



                                DB Step Ups: holding a pair of 60# DBs- 12, 10 reps, holding a pair of 75# DBs- 6, 6, 7, 7, 8 reps each leg

                                DB Side Press + band (elitefts long mini): band only- 5 reps, 50# DB + band- 8 reps, 60# DB + band- 3x5, 75# DB + band- 3x2 each arm

                                Bent Over Cable Row (FatGripz)(K): stack- 21 reps, stack + 35#- 13 reps, stack + 60#- 3x10

                                Paloff Press (H)(K): 90#- 4x11

                                Paloff Press (V)(K): 60#- 4x13

                                Rev Pulldown (K): 100#- 15 reps, 130#- 3x6, 150#- 3, 2, 2, 3 reps ... 2 D handle


                                Leg Extension (cybex): 7 bricks- 17 reps, 10 bricks- 12 reps, 13 bricks- 3x5

                                Leg Curls (BM): 6 bricks- 16 reps, 9 bricks- 8, 10 reps, 11 bricks- 4, 5, 5, 5, 5 reps

                                Seated Cable Rows to Neck (K): 70#- 16 reps, 100#- 2x10, 120#- 6 reps, 140#- 4 reps .... pin broke

                                Rev Lunge (band): long OL band- 10, 4, 7, 12, 11 reps

                                Comment

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