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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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  • 09-15-2014

    Feeling the deadlifts, the day after


    DB Deadlifts: pair of 105# DBs- 13 reps, pair of 115# DBs- 3x8, pair of 130# DBs- 2x5

    DB Curls/Rev grip OHP: 45# DB- 10 reps, 55# DB- 3x5, 65# DB- 4, 3, 3 reps each arm

    Standing Leg Curl (BM): 4 bricks- 21 reps, 6 bricks- 15 reps, 8 bricks- 2x8

    Low Angle Row (cybex): 8 bricks- 2x14

    Seated Cable Crunch (K): 80#- 2x16, 100#- 2x5

    Pulldowns (FatGripz) (cybex): 80#- 12 reps, 120#- 10 reps, 140#- 2x6

    1 Leg SLDLs: 35#- 4x15 each leg

    Cossack Squats: 25# plate- 2x17, 35# plate- 2x13


    DB Incline Flyes : pair of 20# DBs- 3x15 superset

    DB Incline Rev Flyes: pair of 20# DBs- 3x15 superset

    DB Lat Raise: 20# DB- 2x10

    Comment


    • 09-17-2014

      DB Step Ups: pair of 60# DBs- 12 reps, pair of 70# DBs- 2x8, pair of 80# DBs- 4x6 each leg

      BB Seated Cleans: 65#- 12 reps, 85#- 10 reps, 105#- 3x5, 115#- 4x2 .... 115#- 4 clean/press, 105#- 6 clean/press

      Cable Squat/Row (K): stack- 15 reps, stack + 35#- 15 reps, stack + 70#- 3x13

      Front Press: 45#- 25, 25, 17 reps

      SA Pulldowns (K): 4 bricks- 21 reps, 6 bricks- 15 reps, 8 bricks- 2x10

      Calf Raise (BM): 9 bricks- 13 reps, 12 bricks- 13 reps, 15 bricks- 10, 8, 6, 7 reps

      Adduction@ knee: 10#- 3x25

      Core Isometric work: mini band- 4 sets x 2 different exercises

      Tricep Extension: mini band- 3x15

      Comment


      • 09-18-2014

        Hanging out at gym on my off day and end up doing a brief, light workout .... lower shins started to hurt later on




        Rev Tricep Pushdown: 3x11 each arm

        Cable Cross Curl/OHP: 3x5

        Chest Press (cybex): 100#- 8 reps, 160#- 8 reps, 200#- 8 reps, 240#- 8 reps

        Leg Extension (cybex): 80#- 3x13

        Leg Abduction: 25#- alot, did not count

        Toe Press (BM): 2 plate/side- 3 set

        Comment


        • 09-19-2014



          DB SLDLs: pair of 55# DBs- 13 reps, pair of 75# DBs- 3x8

          Cable Squat/Rows (K): Stack- 13 reps, Stack + 35#- 13 reps, Stack + 70#- 3x13

          Cable Lunges (K): 12 bricks- 13 reps, Stack (14 bricks)- 13 reps, Stack + 25#- 3x7 each leg

          Cable Upright Rows: 7 bricks- 3x45 sec static holds, 9 bricks- 5, 13 normal reps

          Cable V Rows: 100#- 7x25 sec static holds

          DB Shrugs: pair of 100# DBs- 4x13

          Pulldowns (FatGripz): 100#- 10 reps, 140#- 8 reps, 170#- 3x5

          Leg Curls (BM): 6 bricks- 15, 15, 13, 11 reps

          Cossack Squats: 35# plate- 3x13

          French Press Machine (K): 30#- 13 reps, 40#-2x10, 50#- 6 rep .... nice machine too bad it wasn't around when I was younger before injuries

          Comment


          • 09-22-2014



            DB Swing Overhead: 50# DB- 15 swings, 60# DB- 2x10, 70# DB- 2x7

            DB Push Press (full squats): pair of 75# DBs- 5x5

            BB Hang Cleans: 155#- 5, 5, 3, 2 reps .... getting tired

            DB Deadlifts + bands: pair of 110# DBs + pair of short mini bands- 8, 7, 8, 8 reps

            Pulldowns (fatGripz): 120#- 10 reps, 160#- 7 reps, 190#- 3x4

            Close grip Crossover Press (K): 4 bricks/side- 21 reps, 6 bricks- 2x15, 7 bricks- 10 reps

            Hip Abductor (icar): 80#- 3x25

            Knee Adduction: 10#- 4x25

            Stretch Curl: mini band- 3x17

            French Press Machine (K): 40#- 2x13, 50#- 2x9, 60#- 5 reps

            Core Static Hold (H): mini band- 3 static holds

            Core Static Hold (V): mini band- 3 static holds

            Comment


            • 09-25-2014

              light weight, high volume still sore from monday


              Rev grip Pulldown (FA)(K): 100#- 15 reps, 130#-3x7

              Cable Upright Rows (K): 8 bricks- 17 reps, 11 bricks- 13 reps, 13 bricks- 10 reps, 14 bricks- 2x8

              CR Squats (DB harness): BW- 17 reps, 30#- 15 reps, 40#- 15 reps, 60#- 2x11, 70#- 2x11

              Pullthroughs (K): 80#- 3x13, 100#- 2x5

              Standing Leg Curls (BM): 5 bricks- 15 reps, 7 bricks- 10 reps, 8 bricks- 10 reps, 9 bricks- 8 reps each leg

              SA Pulldowns (K): 60#- 21 reps, 80#- 3x10

              Ditch Digger: 25#- 4x10, 35#- 2x10 each side

              DB Incline Flyes: pair of 20# DBs- 3x15

              DB Incline Rev Flyes: pair of 20# DBs- 3x17

              DB Incline Y Raise: pair of 10# DBs- 3x13

              Cable Rear Leg Kickback (K): 4 bricks- 3x17 each leg

              Comment


              • 09-29-2014



                extra rest (elbow and shins), more volume


                DB 1 arm High Pulls (floor to ear level): 65# DB- 8 reps, 75# DB- 3x5, 85# DB- 2x5 each arm

                CR Squats (DB harness): BW- 17 reps, 55# DB- 13 reps, 65# DB- 2x11, 75# DB- 2x10

                Seated Dips (icar): 8 bricks- 15 reps, 10 bricks (stack)- 5x5 ... harder than usual

                CG Rows (icar): 220#- 10 reps, 260# (stack)- 10 reps, Stack + 25#- 8 reps, Stack + 45#- 4x7

                DB "L" Lat Raise: 30# DB- 4x5

                Rev Lat Raise (K): 3 bricks- 21 reps, 4 bricks- 17 reps, 5 bricks- 2x11 each arm

                Ham Drags: 25#- 5x13 each side


                Ditch Digger: 35#- 5x10 each side

                Rev grip FP: mini band- 4x10 each side

                Rev grip Row (K): 100#- 3x30 sec static holds

                Lateral Walk: ankle band + pair of 35# plate- 7x trips

                Comment


                • 10-02-2014

                  DB 1 arm Overhead Press + band: 40# DB + mini band- 8 reps, 50# DB + mini- 7 reps, 60# DB + mini- 6 reps, 70# DB + mini- 3x4 each arm

                  Rev grip Pulldown (FA)(K): 100#-17 reps, 130#- 4x5

                  GM Jumps: 25#- 10 jumps, 45#- 6x7 jumps

                  Standing Calf Raise (BM): 9 bricks- 4x13

                  Leg Press: 200#- 2x25, 235#- 2x25

                  Rev FP: mini band- 3x15 each side

                  Rev grip Row (K): 100#- 2x30 sec static holds, 120#- 2x30 sec static holds

                  Rope Pushdown (K): 5 bricks- 4x13

                  Rev Lunges: OL band- 4x10 each leg

                  Rev Hypers: BW- 3x13 superset

                  Decline Bd Leg Raise: 3x13

                  Comment


                  • 10-06-2014


                    DB 1 arm OHP + band: 60# DB- 3 reps, 50# DB + mini band- 6 reps, 60# DB + band- 2x5, 70# DB + band- 3x3 each arm


                    SA Pulldowns (K): 8 bricks- 16 reps, 12 bricks- 10 reps, 14 bricks- 2x10

                    GM Jumps: 45#- 6x7 jumps


                    Standing Leg Curls (BM): 6 bricks- 13 reps, 8 bricks- 10 reps, 9 bricks- 2x8, 10 bricks- 7 reps each leg

                    Low Angle Rows (cybex): 8 bricks- 13 reps, 10 bricks- 13 reps, 13 bricks- 2x7, 15 bricks- 2x5


                    DB 1 arm Rev Curls: 20# DB- 10 reps, 30# DB- 2x10, 40# DB- 2x10 each arm

                    Rope Tri Pushdown (K): 5 bricks- 4x13

                    Ditch Diggers: 45# plate- 4x10 each side

                    Cossack Squats: 35# plate- 3x15 each side

                    Decline Bd Leg Raise: 5x13 ...superset

                    Rev Hypers: BW- 3x13 ...superset

                    Comment


                    • 10-08-2014

                      Left gym early because my mouth, tongue, and nose was super dry no amount of water seemed to help


                      1 Leg Jumps: BW- 2x5 jumps, 10# plate- 5x3 jumps, 20# plate- 5x3 jumps, 25# plate- 2x3 jumps each leg


                      Hack Squats (BM): 1plate/side- 10 reps, 2plates/side- 10 reps, 2plates+ 25- 4x7


                      Cable Rows (UH)(K): 100#- 10 reps, 150#- 5 reps, 120#- 7 reps, 150#- 4x5 ... handles instead of bar

                      Pulldowns (FatGripz): 120#- 13 reps, 150#- 8 reps, 190#- 3x5

                      Crossover Press: 4 bricks- 15 reps, 7 bricks- 15 reps, 8 bricks- 15 reps, 9 bricks- 11 reps

                      Cable Upright Rows (K): 7 bricks- 10 reps, 10 bricks- 10 reps, 13 bricks- 2x10

                      Calf Raise (BM): 9 bricks- 13 reps .... stopped at this point. Left gym early because of dry mouth, tongue, and nose

                      at home I did

                      Russian Twist and Overhead Side Bend with 10# MB- 3x15 for both

                      Rev Pullthroughs: 20#- 5x15

                      Comment


                      • 10-10-2014

                        Had dry tongue and mouth return, but not as severe and I finished my workout.


                        DB Stiff Leg DLs: pair of 60# DBs- 15 reps, pair of 75# DBs- 2x10, pair of 85# DBs- 3x5, pair of 95# DBs- 3 reps

                        Squat/Rows (K): Stack- 15 reps, Stack + 35# plate- 15 reps, Stack + 70#- 2x15

                        Standing High Rows to Chest (K): 5 bricks- 13 reps, 9 bricks- 10 reps, 11 bricks- 10 reps, 13 bricks- 8 reps

                        DB Sumo Lift: 120# DB- 3x13

                        SA Pulldowns (K): 9 bricks- 15 reps, 12 bricks- 11 reps, 14 bricks- 2x8

                        Front Raise to overhead (UH): mini band- 4x15

                        V Core Holds: mini band- 3x30 sec holds each side

                        H Core Holds: mini band- 3x30 sec holds each side

                        Calf Raise (BM): 10 bricks- 5x13

                        Knee Adduction: 10#- 3x28 each leg

                        Decline Bd Leg Raise: BW-4x15

                        Comment


                        • 10-13-2014

                          experimented with a modification of Jump attack program for upper body. Its a static hold 30- 90 sec followed by 10- 15 reps x 2-3 sets


                          Pulldowns (K): 130#- 45 sec static hold+ 10 reps x 3 sets

                          BB Overhead Press: 100# BB- 35 sec static hold + 10 reps x 3 sets

                          GM Jumps: 45#- 5, 7, 7, 7, 7 jumps

                          Fly Machine (K): 5 bricks- 30 sec static hold + 15 reps x 3 sets

                          BB Curls: 45# BB- 60 sec static hold + 15 reps, 35 sec static hold + 15 reps

                          Kneeling Jumps: 25# plate- 2x7 jumps, pair of 20# DBs- 2x7 jumps, pair of 30# DBs- 4x5 jumps

                          DB Shrugs: pair of 105# DBs- 4x15

                          Dip Machine (icar): 5 bricks- 30 sec static hold + 10 reps, 7 bricks- 45 sec static hold + 10 reps x 2 sets

                          Lying Leg Curls (BM): 7 bricks- 15 reps, 9 bricks- 2x7, 11 bricks- 3x3

                          Decline Bd Leg Raise: BW- 3x17

                          Comment


                          • 10-15-2014

                            nice workout


                            Lunges: LF-hvy band- 6x11 each leg

                            Pullover Machine (cybex): 80#- 15 reps, 100#- 2x10


                            Leg Press (cybex): 245#- 25 reps, 290#- 2x21

                            Cable Rows (UH) (K): 100#- 13 reps, 120#- 7 reps, 150#- 7 reps, 170#- 2x5

                            Cable Back Ext. (K): 100#- 12 reps, 130#- 3x7

                            BP Shrugs (icar): 80#- 1 set, 120#- 1 set, 160#- 1 set, 200#- 2x15

                            Standing High Row (K): 7 bricks- 13 reps, 9 bricks- 13 reps, 11 bricks- 11 reps, 13 bricks- 2x7

                            Rope Tri Pushdown (K): 6 bricks- 17 reps, 9 bricks- 11 reps, 11 bricks- 2x8

                            Cossack Squats: 35# plate- 3x13 each side

                            Halos (delts): 35# plate- 3x8 each side

                            Decline Bd Leg Raise: BW- 4x15

                            Comment


                            • 10-17-2014



                              DB 1 arm Clean/Press: 20# DB- 7 reps, 30# DB- 7 reps, 35# DB- 5 reps, 40# DB- 2x5, 45# DB- 5 reps each arm


                              Row Shrugs (icar): 80#- 11 reps, 180#- 10, 10, 7 reps

                              Incline BP Shrugs (icar): 110#- 3x21

                              Sissy Squats (DB in wt harness): 40# DB- 13 reps, 60# DB- 11 reps, 75# DB- 4x11

                              Adduct@ knee: 10#- 3x28 each leg


                              DB Peterson Step Up: pair of 35# DBs- 4x13 each leg

                              Pulldown Shrugs (K): 100#- 2x30

                              Cable Rear Leg KB (K): 4 bricks- 15 reps, 5 bricks- 2x15, 6 bricks- 10 reps each legs


                              Rope Tri Pushdown (K): 8 bricks- 4x13

                              Rope Hammer Curl (K): 6 bricks- 21 reps, 8 bricks- 2x10

                              N Squat: 100#- 3x13

                              Comment


                              • 10-20-2014



                                DB Kneeling Jumps: pair of 20# DBs- 7 jumps, pair of 30# DBs- 6x5 jumps


                                DB 1 arm Snatch: 30# DB- 7 reps, 40# DB- 7 reps, 50# DB- 7 reps, 60# DB- 5 reps each arm

                                Upright Rows: 80# + pair of short mini bands- 4x5, 80# + pair of short OL bands- 3x30 sec static holds

                                1 arm Rev Pulldown (K): 70#- 3x10 each arm

                                Lunges: LF-Hvy band- 5x11 each leg

                                Leg Curls (BM): 8 bricks- 13 reps, 10 bricks- 6, 6, 6, 5 reps

                                Dip Machine (icar): 8 bricks- 12 reps, Stack- 2x5, Stack + 10- 2x5

                                High Rows (K): 9 bricks- 13 reps, 11 bricks- 11 reps, 13 bricks- 2x10

                                Rev Lunges: OL band- 4x11 each leg

                                Decline Leg Raise: BW- 3x15

                                Decline Crunches: BW- 3x21

                                Comment

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