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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.

Thanks for your cooperation.
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  • 10-23-2014


    Ditch Digger: 25#- 13 reps, 35#- 2x13 each side

    DB Deadlifts: pair of 115# DBs- 5, 8, 8, 8, 5 reps

    DB 1 arm Overhead Press + band: 50# DB+ mini band- 5 reps, 60# DB + band- 2x5, 70# DB + band- 2x3 each arm


    SA Pulldowns (K): 9 bricks- 15 reps, 11 bricks- 13 reps, 14 bricks- 2x8

    Paloff Press: 90#- 4x11

    Calf Raise (BM): 10 bricks- 2x13, 13 bricks- 2x10

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

    DB Hammer Curls/Overhead Press: pair of 35# DBs- 3x8


    DB Squat Jumps: pair of 35# DBs- 6x5 jumps superset w/ face pulls

    Face Pulls: mini band- 5x15 superset w/ squat jumps

    Comment


    • 10-25-2014

      went light and fast, 1hr 20 min before gym closing


      Lunges (band): LF-Hvy band- 5x11 each leg

      Shrugs (HS): 3 plates/side- 25 reps, 4 plates/side- 3x13

      Cable Rev Lat Raise (K): 3 bricks- 17 reps, 5 bricks- 13 reps, 7 bricks- 7 reps each arm


      SA Pulldowns (K): 12 bricks- 13 reps, Stack(14 bricks)- 2x7

      Lateral Stride: ankle band + pair of 35# plates- 6x trips out and back


      Cossack Squats: 35#- 4x13 each side

      DB Spider Curls: 25# DB- 2x10 each arm .... been a couple of years


      Rev Pushdown (ez bar) (K): 7 bricks- 15 reps, 9 bricks- 15 reps, 11 bricks- 3x7


      Cable Upright Rows (wide grip, ez bar)(K): 11 bricks- 3x7

      Cable Rear Leg KB (K): 3 bricks- 2x17 each leg

      Comment


      • 10-27-2014


        obliques kind of dodgy and tennis elbow

        BB Front Squats: 135#- 3x10, 175#- 6 reps ....went light because obliques still sore

        Seated Overhead Press Machine (icar): 150#- 5 reps, 180#- 4, 4, 3 reps, 200#- 1,1 reps, 210#- 1, 1 reps

        Row Machine (icar): 180#- 8 reps, 260#- 7 reps, 260# + 45# plate- 3x5

        Seated Leg Curls (cybex): 90#- 2x10, 110#- 7 reps, 130#- 3x5

        Seated Rev Calf Raise: 25#- 4x20 each side

        Rev Pulldowns (K): 130#- 15 reps, 160#- 5 reps, 170#- 2x5

        Crossbody Push: 3x10 each side

        1 arm External Rotation: 3 bricks- 3x10 each arm

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

        Decline Bd Leg Raise: BW- 3x15

        Comment


        • 10-30-2014

          obliques and left elbow still acting crazy


          BB Military Press + bands: 135# + pair of short mini bands- 1, 3, 3, 3, 3, 3 reps .... obliques still sore

          Leg Press Machine: 245#- 28 reps, 290#- 2x25

          Pulldowns, wide (FatGripz)(K): 130#- 11 reps, 160#- 8 reps, 180#- 7 reps, 200#- 3, 4, 4 reps

          DB Lat Raise (FatGripz): pair of 30# DBs- 4x15 partial reps because of elbow

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

          Standing Leg Curls (BM): 6 bricks- 13 reps, 8 bricks- 8 reps, 10 bricks- 3x5, 11 bricks- 5 reps each leg

          BP Shrugs (icar): 160#- 25 reps, 200#- 21 reps, 240#- 2x17

          Standing High Rows (K): 9 bricks- 13 reps, 12 bricks- 3x10

          DB Hammer Curl/Overhead Press: pair of 35# DBs- 3x8

          30 min walk post work

          Comment


          • 11-03-2014

            still working around obliques and tennis elbow


            BB Military Press (power rack): 135# + pair of short mini bands- 5, 4, 4 reps, 155# + mini bands- 2, 1, 2, 2 reps, 165# + mini bands- 1, 1, 1 reps .... obliques feeling better


            Cable Crossover Pulldowns (K): 7 bricks/side- 10 reps, 10 bricks/side- 10 reps, 12 bricks/side- 2x10

            Lunges: LF Hvy+ band- 6x10 each leg

            DB 1 Leg Calf Raise: 55# DB- 2x15, 70# DB- 3x12 each leg

            Rope Hammer Curl (K): 7 bricks- 13 reps, 10 bricks- 2x10, 12 bricks- 7 reps

            Rope Tri Pushdown (K): 8 bricks- 13 reps, 11 bricks- 10 reps, 13 bricks- 3x5

            CM Jumps: holding 25# plate- 6x10 jumps

            Row Shrugs (icar): 120#- 3x15

            Incline BP Shrugs (icar): 110#- 3x15

            DB 1 Leg SLDLs: 30# DB- 2x10, 45# DB- 2x10, 60# DB- 2x10 each leg

            Comment


            • Just checking in...
              Hows it going?

              Comment


              • 11-06-2014


                working around dodgy joints

                Leg Press Machine: 245#- 30 reps, 290#- 2x28

                Pullover Machine (cybex): 80#- 17 reps, 100#- 10, 13 reps

                Seated Military Press (icar): 150#- 5 reps, 180#- 2, 1, 1, 1, 2 reps, 190#- 1, 1, 1 reps

                BB Curls/Rev grip Overhead Press: 45#- 5 reps, 95#- 5 reps, 115#- 2x5, 125#- 2x5

                Squat/Row (K): Stack- 10 reps, Stack+ 45# plate- 15 reps, Stack + 80#- 2x15

                DB Jump Squats: holding pair of 30# DBs- 4x8 jumps

                Standing High Row (K): 9 bricks- 15 reps, 12 bricks- 2x10

                Cable High Rev Curls (K): 6 bricks- 3x13

                Cable High Curls (K): 6 bricks- 2x11

                Cossack Squats: 35#- 3x15 each side

                Ankle Hops: holding pair of 15# DBs- 5 sets x 30 sec

                Comment


                • 11-08-2014

                  Rushing through session before gym closed. Elbow and oblique kinda dodgy


                  DB Step Ups: pair of 45# DBs- 2x13, pair of 65# DBs- 3x10 each leg

                  Pulldowns (FatGripz) (K): 130#- 15 reps, 150#- 2x7, 170#- 2x4

                  Cable Upright Rows (K): 13 bricks- 9 reps, Stack + 10# plate- 3x7

                  Cable Pullthroughs (K): 6 bricks- 13 reps, 8 bricks- 3x10

                  Leg Adductor (icar): 100#- 4x13 superset

                  Leg Abductor (icar): 100#- 3x17 superset

                  Seated Dip (icar): 8 bricks- 13 reps, Stack- 3x5

                  Cable High Rev Curls (K): 7 bricks- 4x13

                  Rope Tri Pushdown (K): 9 bricks- 13, 13, 13, 6 reps

                  Comment


                  • 11-10-2014



                    tried some different things today, training around dodgy joints


                    Cable Squat/Rows (K): Stack- 15 reps, Stack + 35# plate- 15 reps, Stack + 80#- 2x15


                    DB Box Squats: pair of 85# DBs- 15 reps, pair of 105# DBs- 4x12

                    SA Pulldowns (K): 11 bricks- 17 reps, Stack- 2x8

                    Seated Leg Curl (cybex): 7 bricks- 17 reps, 10 bricks- 10 reps, 12 bricks- 2x6, 14 bricks-

                    Seated Overhead Press (cybex): 150#- 7 reps, 180#- 1, 1, 1, 2, 1, 1, 1, 2 reps

                    DB Incline Shrugs: pair of 65# DBs- 2x17 (face down), 3x10 (face up)

                    Seated Calf Raise (HS): 50#/side- 3x21

                    DB Concentration Flyes: 20# DB- 3x21 each arm superset

                    Band Pull Apart: micro mini band- 3 sets


                    Rev Lunges: OL band- 3x10 each leg

                    30 min Cardio done a few hours later

                    Comment


                    • 11-13-2014

                      elbow and waist still dodgy, but slightly better


                      DB 1 arm Side Press + band: 50# DB + mini band- 8 reps, 60# DB + mini band- 6 reps, 70# DB + mini band- 2x4, 75# DB + mini band- 2x2 each arm

                      Angled Row (cybex): 9 bricks- 13 reps, 12 bricks- 3x7

                      Pullover (cybex): 90#- 13 reps, 120#- 3x7

                      DB Low Box Jumps: holding pair of 20# DBs- 8 jumps, pair of 30# DBs- 3x8 jumps, pair of 40# DBs- 5x4 jumps

                      Leg Adductor (icar): 100#- 3x13 superset


                      Leg Abductor (icar): 110#- 2x15 superset

                      Back Extension (cybex): 4 bricks- 3x10

                      DB Concentration Flyes: 25# DB- 21 reps, 35# DB- 2x15 each arm superset

                      Pull Aparts: mini band- 3x25 superset

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

                      Rope Tri Pushdown (K): 9 bricks- 13, 13, 10, 13 reps

                      30 min walk

                      Comment


                      • over a month already with the elbow/oblique stuff huh?
                        are you doing anything for them or just trying to wait it out? What was the initial cause?

                        Comment


                        • 11-16-2014

                          Light and fast workout because gym closing early


                          Standing Leg Curls (BM): 7 bricks- 15 reps, 9 bricks- 10 reps, 11 bricks- 2x8 each leg

                          Angled Rows (cybex): 9 bricks- 15 reps, 12 bricks- 2x9, 14 bricks- 2x5

                          Cable Upright Rows (K): 12 bricks- 10 reps, Stack- 8 reps, Stack + 10# plate- 7 reps

                          Ditch Diggers: 35#- 5x10 each side

                          Pullthroughs (K): 7 bricks- 3x10


                          Leg Press: 245#- 30 reps, 290#- 2x30

                          Seated Dips (icar): 8 bricks- 10 reps, Stack- 4x5

                          Seated Cable Rev Curls: 40#- 4x10

                          RLKB: 4 bricks- 3x15 each leg

                          Comment


                          • Originally posted by tjoe View Post
                            over a month already with the elbow/oblique stuff huh?
                            are you doing anything for them or just trying to wait it out? What was the initial cause?

                            Always work around injuries as much as possible. Oblique probably started a while ago when I was rowing a 160# DB and dinged it. Later on, I rolled on a roller with hard spikes. Those 2 together most likely did in my obliques.

                            Comment


                            • 11-17-2014

                              bored = going to gym and training in street clothes (2 sweatshirts, jeans, and boots)


                              Pull Ups: BW- 4x8
                              Seated Overhead Press (icar): Stack- 3, 2, 2, 2, 2, 2 reps

                              Rev Preacher Curl Machine (icar): 50#- 3x10

                              Leg Extension (cybex): 100#- 5x11

                              Leg Abductor (icar): 100#- 2x21

                              Seated Calf Raise (HS): 50#/side- 21, 21, 16 reps

                              Pulldown/Press Hybrid: 6 bricks- 9 reps, 8 bricks- 5x7

                              Rev grip Pulldown (K): 150#- 10 reps, 200#- 7 reps, 220#- 3x4

                              N Squats: 100#- 3x10

                              Comment


                              • 11-20-2014

                                elbow is slightly better, waist is still dodgy

                                Pull Ups (DB in wt. harness): BW- 10 reps, 30# DB- 7 reps, 60# DB- 6x3

                                Lunges: LF Hvy bands- 5x10 each leg

                                Low Angle Rows (cybex): 10 bricks- 13 reps, 13 bricks- 3x7

                                Hip Extension (Hoist glute): 5 bricks- 3x13 each side

                                DB Peterson Step Ups: pair of 45# DBs- 6x8 each leg

                                N Squats (cybex): 100#- 3x13

                                Halos: 25# plate- 3x10 each direction superset


                                Seated Figure 8's: 10# plate- 3x10 superset

                                Seated Calf Raise (HS): 50#/side- 30, 25, 21, 19 reps


                                DB Hammer Curl/Overhead Press: pair of 30# DBs- 3x8 superset

                                DB Concen Flyes: 30# DB- 23, 21, 17 reps superset

                                Band Pull Apart: mini band- 3x33 superset

                                30 min walk

                                Comment

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