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  • 08-07-2014

    think my creatine expired (use by date was sep 2014). I was going to bathroom like crazy before going to gym


    DB Lunges (held DBs in the clean position- should level): pair of 50# DBs- 2x7, pair of 60# DBs- 5x5, pair of 70# DBs- 2x3 each leg ... stopped because I was too hot and earlier creatine


    Calf Raise (BM): 8 bricks- 15, 21, 25, 25 reps ... 1st time using, but like alot


    Seated Dip Machine (icar): 6 bricks- 21, 15 reps, 8 bricks- 8 reps, 10 bricks (whole stack)- 5x5

    Alternating Cable Rows (K): 100#- 4x10 each arm

    DB Seated 1 arm Clean/Press: 30# DB- 7 reps, 40# DB- 3x5, 50# DB- 3x3 each arm

    Pulldowns wide, parallel grip (cybex): 100#- 40, 40, 30, 28 sec static holds

    GM Jumps: 35#- 5x8 jumps

    Rev Hypers: BW- 4x17

    Incline BP Shrugs (cybex): 100#- 10, 15, 21, 17 reps

    Cross BodyPull (K): 3 bricks- 10,15, 15 reps, 5 bricks- 10 reps, 6 bricks- 10 reps each side

    Tri Extension: long mini band- 3x13 each arm

    Comment


    • 08-11-2014

      Doing a mod of the 3 day rotational total body workout from Anabolic Muscle Mass




      Pull Ups (wt harness): 40# DB- 7 reps, 50# DB- 2x5, 60# DB- 3x3, 70# DB- 5x2

      Incline BP (icar): 100#- 8 reps, 130#- 5 reps, 150#- 5 reps ... pain in R hand stopped

      BB Rev grip Military Press: 135#- 8 reps, 155#- 2x5

      Cable Row (UH grip)(K): 100#- 15 reps, 130#- 10 reps, 150#- 10 reps

      BB SLDLs: 100# + pair of short mini bands- 10 reps, 100# + 2 pair of minis- 2x11, 100# + OL and mini- 2x8 ... working lockout

      Leg Extension (cybex): 10 bricks- 12 + 3+ 3+ 3+ 3+ 2 extended rest pause

      Cable Rows to Neck (K): 100#- 11 + 3+ 3+ 3+ 3 extended rest pause

      Machine Fly (K): 80#- 21 reps, 100#- 11+ 3+ 3+ 2 extended rest pause

      Seated Cable Crunch (K): 80#- 4x13

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

      1 Leg Calf Raise: holding 55# DB- 3x13 each leg

      Comment


      • 08-13-2014

        2nd day (3 Day Rotational Total Body Workout) Anabolic Muscle Mass


        DB Kneeling Squat (DBs in clean position): pair of 60# DBs- 2x13, pair of 70# DBs- 3x8 .... hit my shin on barbell that rolled up behind me


        BB Overhead Press: 155#- 3x5

        Pullover (cybex): 100#- 15+ 5+ 5+ 4+ 4 extended rest pause


        Leg Press: 200#- 3x21 lockout reps ..... because of shin

        Standing Leg Curls (BM): 5 bricks- 3x15 each leg

        FatGripz DB 1arm Suitcase DL: 75#- 2x3, 90#- 4x3, .... timed holds RH- 105#- 15, 17, 10 sec holds LH- 105#- 9 sec hold, 95#- 13, 23 sec holds


        Seated Calf Raise (HS): 2 plates- 3x21

        Rope Tri Pushdown (K): 8 bricks- 13 reps, 10 bricks- 10+ 3+ 3+ 3 extended rest pause

        MB Chest Pass: 8# MB- 5x8


        FR (UH): long mini- 3x17

        DB 1 Leg CR: holding 55# DB- 2x15 each leg

        Comment


        • 08-18-2014


          Week 2 modified 3 Day rotational total body workout (anabolic muscle mass) LB

          DB Squat Press + PPJ (ATG ROM): pair of 75# DBs- 2x4, pair of 65# DBs + PPJ- 3x5, pair of 75# DBs + PPJ- 3x3

          DB Plank Rows: pair of 75# DBs- 4x8

          Seated Leg Curls (cybex): 6 bricks- 17 reps, 8 bricks- 11 reps, 10 bricks- 2x7, 11 bricks- 3x5

          Leg Extension (cybex): 9 bricks- 17 reps, 11 bricks- 10 reps, 13 bricks- 2x5, 14 bricks- 2x4

          Pulldown (cybex): 120#- 12+ 4+ 4+ 4+ 2 extended rest pause

          Paloff Press (V)(K): 60#- 4x12 (2 set/side)

          Paloff Press (H)(K): 90#- 4x12 (2 set/side)

          Rope Pushdown (?): wt?- 12, 7, 7, 7, 6 reps (forgot Ex RP)

          Stretch Curls: long mini band- 3x16 each arm


          Lateral Strides: ankle band + pair of 30# DBs- 4x trips

          Seated Calf Raise (HS plate): 2 plates- 3x21

          Comment


          • 08-20-2014

            continued with rotational total body workout (anabolic muscle mass)


            Pull Ups (DB in wt harness): BW- 8 reps, 50# DB- 2x5, 60# DB- 3x4, 70# DB- 5x2

            Seated Dips (icar): 8 bricks- 16 reps, 10 bricks- 7, 7, 5, 5 reps

            Alt Cable Rows (K): 100#- 4x10 each arm

            Machine Flyes (K): 90#- 17, 11+ 3+ 3+ 3 extended rest puase, 110#- 7 reps

            Plate Lift/Hold (spud strap): 3 plates- 1x, 4 plates- 4x ... trying different exercise

            Leg Press Machine: 200#- 4x25 ... partial ROM

            Hip Flexion: 25#- 3x15 each side

            Seated Cable Crunch (K): 80#-3x15

            Stretch Curl: mini long band-2x15 each arm

            Incl BP Shrugs (icar): 100#- 17, 25, 25 reps

            Cable Row Shrugs (K): 100#- 2x15

            DB 1 Leg CR: 45# DB- 15, 17, 17 reps each leg

            Comment


            • 08-22-2014

              BB Clean/Press (FatGripz): 135#- 5 reps, 155#- 5 singles

              BB Upright Rows (partial in squat rack): 115#- 8 reps, 145#- 6 reps, 185#- 4x3, 205#- 3x3 ... want to pull the heavier weights higher

              DB Peterson Step Ups: BW- 10 reps, pair of 40# DBs- 13 reps, pair of 50# DBs- 6x8 each leg

              Rev Pulldowns FA (K): 100#- 13 reps, 130#- 7, 7, 5, 5, 5 reps

              Pullthroughs (K): 6 bricks- 15 reps, 8 bricks- 11 reps, 10 bricks- 3x7

              Rev Pullthroughs: 25#- 3x13

              Crossover Press (K): 6 bricks- 17 reps, 7 bricks- 2x15, 8 bricks- 15 reps ... press handles together and press forward

              Incline SAKB: pair of 25# DBs- 3x17

              Kneeling Cable Crunch (K): 5 bricks- 13 reps, 6 bricks- 3x13 each side


              Lateral Bounds: pair of 30# DBs + ankle band- 5x trips

              DB 1 arm Clean/Press: 100# DB- 5 reps each arm ... was done with workout playing around at this point

              Comment


              • 08-25-2014

                3 Day Total Body Rotation- chest and back (anabolic muscle mass)


                DB 1 arm SCDL (FatGripz): 100# DB- 6x holds until grip failed each hand


                Seated Dips (icar): 8 bricks- 15 reps, 10 bricks- 5x5

                Seated Cable Rows (K): 130#- 10 reps, 130# (FatGripz)- 8 reps, 150# (Fatgripz)- 4x5

                Fly Machine (K): 100#- 15, 13 reps

                Close grip Tricep Press: mini band- 1 set, 2 mini bands- 6x7

                Leg Extension (cybex): 9 bricks- 13 reps, 11 bricks- 10 reps, 13 bricks- 5x5

                GoodMornings: ol band- 13 reps, ol + mini band- 2x11

                Kneeling Crunches (K): 6 bricks- 15 reps, 7 bricks- 12 reps, 8 bricks - 2x5 eachside


                Pulldowns (K): 130#- 13 reps, 160#- 10 reps, 180#- 7 reps, 200#- 7 reps, 220#- 2x5

                1 Leg CR: holding 55# DB- 3x11 each leg

                Pull Apart (bands): mini- 4 sets

                Comment


                • 08-27-2014



                  mod of total body rotation workout (anabolic muscle mass)


                  DB Step Lunges: BW- 8 reps, pair of 50# DBs- 2x6, pair of 60# DBs- 3x6, pair of 70# DBs- 3x5 each leg

                  DB 1 arm Clean/Press: 85# DB- 5 timed holds, 20-25 sec count overhead each side


                  Squat/Row (K): Stack- 15 reps, Stack + 35# plate- 16 reps, Stack + 70#- 2x13

                  Paloff Press V (K): 60#- 3x13 each side

                  Diagonal Lift: 25#- 13 reps, 35#- 3x13 each side

                  Standing Leg Curls (BM): 3 bricks- 15 reps, 5 bricks- 15 reps, 7 bricks- 10 reps, 8 bricks- 7 reps each leg

                  Calf Raise (BM): 8 bricks- 1 set, 11 bricks- 1 set, 13 bricks- 1 set, 15 bricks-1 set

                  Close grip Tricep Press: mini band- 21 reps, 2 mini bands- 4x7

                  Incline BP Shrugs (icar): 100#- 2x17 ... where the handle sits in my hand press on bone

                  1 arm Pulldown (side) (K): 60#- 3x13 each arm

                  Rev Hypers: BW- 4x17

                  Comment


                  • 08-29-2014

                    BB Seated Clean/Press: 65#- 5 reps, 85#- 7 reps, 95#- 5 reps, 105#- 2x5

                    DB Hang Snatch: Pair of 20# DBs- 2x10, pair of 30# DBs- 2x10, pair of 40# DBs- 4x5 ... tried DBs instead of BB

                    Hack Squat (BM): 1 plate/side- 2x15, 1.25 plate/side- 2x10, 2 plates/side- 3x8 super conservative with this


                    1 arm Alternating Cable Row (K): 100#- 3x13, 120#- 5 reps, 130#- 4 reps each side

                    Cable Crossover Press Together (K): 7 bricks- 2x15, 8 bricks- 15, 12, 8 reps

                    Pulldowns (K): 120#- 40 sec, 30 sec, 25 sec timed holds

                    Row Shrugs (icar): 100#- 3x15


                    Ham Drags: 25#- 4x15 each side

                    DB Jumping Jacks: holding pair of 10# DBs- 2x17, pair of 15# DBs- 4x17 ... finisher

                    Seated Rev CR: 25#- 6 sets done between earlier exercises

                    Comment


                    • 08-31-2014



                      DB Step Ups: pair of 60# DBs- 13 reps, pair of 70# DBs- 5x8 each leg

                      Hack Squat (BM): 1 plate/side- 13 reps, 1.25 plates/side- 10 reps, 2 plates/side- 2x10

                      Decline Pullover: 35# plate- 2x17

                      Crossover Pulldown (K): 80#- 17 reps, 100#- 13 reps, 120#- 13, 10 reps

                      Standing Calf Raise (BM): 8 bricks- 15 reps, 11 bricks- 15 reps, 13 bricks- 10 reps, 15 bricks- 8, 10 reps

                      Close Grip Tricep Press: mini band- 21 reps, 2 mini bands- 5x7

                      Row (icar): 160#- 11 reps, 220#- 8 reps, 220#- 2x7

                      FR (UH): mini band- 17, 17, 14 reps

                      Rev Hyper: BW- 5x17

                      DB Rev Curls: 30# DB- 12 reps, 40# DB- 3x8 each arm

                      Comment


                      • 09-04-2014



                        Pull Ups (DB in wt harness): BW- 10 reps, 50# DB- 2x5, 60# DB- 4, 3, 3, 3 reps, 70# DB- 3, 3 reps, 75# DB- 2, 2, 2 reps

                        BB Overhead Press (clean off floor, press for reps): 155#- 6 reps, 165#- 6 reps, 175#- 5 reps .... stopped after worker spilled soapy water on top of BB and floor

                        Calf Raise (BM): 9 bricks- 17 reps, 12 bricks- 15 reps, 15 bricks- 3x10

                        Hip Flexion: 25#- 3x17 each side

                        Ham Drags: 25#- 10, 15, 15, 15 reps each side

                        Front Press: 45#- 3x21 .... focus on speed

                        Dip Shrugs (icar): 6 bricks- 25 reps, 8 bricks- 2x16

                        Decline Pullover: 35#- 3x25

                        Stretch Curls: mini band- 2x17 each arm

                        Tricep Ext: mini band- 3x11 each arm

                        Band Pull Apart: mini band- 21, 21, 17, 15 reps

                        SL Rear Kickback (K): 50#- 4x13 each leg + 8 reps for RL

                        Comment


                        • 09-07-2014

                          DB 1 arm High Pulls: 65# DB- 2x10, 75# DB- 2x8, 85# DB- 2x5 each arm

                          Pull Ups (FatGripz): BW- 8x5

                          Close grip Tricep Press: mini band- 21 reps, OL band- 7, 7, 6, 5, 4 reps

                          V Jumps: holding 10# plate- 2x10 jumps, holding 25# plate- 5x8 jumps

                          Ham Drags: 25#- 3x17

                          DB Lateral Raise: 25#- 4x10 each arm


                          Woodchoppers upward (K): 3 bricks- 10 reps, 5 bricks- 10 reps, 7 bricks- 12 reps each side

                          Woodchoppers down (K): 3 bricks- 17 reps, 5 bricks- 17 reps, 7 bricks- 13 reps each side

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

                          Rev Lunges: OL band- 4x11 each leg

                          Seated Rev CR: 25#- 3 sets

                          DB 1 arm Rev Curls: 40# DB- 3x10 each arm

                          Comment


                          • 09-09-2014

                            ended early after banging my shins REALLY hard on a metal pipe, while doing pull ups.

                            DB Swings Overhead: 50# DB- 14 reps, 60# DB- 2x11, 70# DB- 2x7

                            DB Clean/Press (full squat cleans): pair of 50# DBs- 8 reps, pair of 60# DBs- 3x5, pair of 70# DBs- 2x3, pair of 50# DBs (FatGripz)- 2x5

                            Pull Ups (FatGripz): BW- 8, 6 reps ... hit leg and walked home

                            Comment


                            • 09-10-2014

                              Rested 24 hours after banging the crap out of my shins. It felt okay. So high volume and light weight, no direct pressure on it.


                              DB Shrugs: pair of 105# DBs- 4x17

                              Pulldowns (K) (FatGripz): 120#- 13 reps, 150#- 10 reps, 170#- 8 reps, 190#-5 reps, 210#- 2x4

                              Hip Flexion: 35#- 3x13, 25#- 17 reps each side

                              Hip Abduction (icar): 70#- 25 reps, 100#-2x13

                              DB Lateral Raise: 30# DB- 4x10

                              DB Cross Body Hammer Curls: 50# DB- 8, 8, 6, 6 reps each arm

                              Rev grip Tricep Pushdown (K): 6 bricks- 26 reps, 8 bricks- 20 reps, 10 bricks- 2x11

                              Paloff Press (V) (K): 6 bricks- 4x11

                              Adduction at Knee: 10#- 4x17

                              1 Leg SLDLs: 35#- 4x17 each leg

                              Seated Calf Raise (HS): 50#/side- 4x13

                              Comment


                              • 09-12-2014


                                tired from 3-4 hours sleep all week


                                DB 1 arm Hang Clean/Press: 85# DB- 3 singles, 100# DB- 6 singles each arm

                                DB Clean Pulls: pair of 100# DBs- 6x5

                                Rev grip Pulldowns (FA): 100#- 13 reps, 130#- 7, 6 reps, 150#- 4x5

                                Seated Calf Raise (HS): 50#/side- 15, 15, 15, 13 reps

                                LP (partials): 200# stack- 4x31

                                Seated Dips (icar): 8 bricks- 18 reps, 10 bricks (stack)- 3x7

                                Seated Rope Rows to Neck (K): 100#- 4x10

                                Rev Lat Raise (K): 2 bricks- 25 reps, 3 bricks- 21 reps each arm

                                Comment

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