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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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  • 01-01-2015



    BB Hack Squat: 135#- 5 reps, 225#- 6x8

    DB 1 arm Overhead Press + band: 40# DB + mini band- 8 reps, 50# DB + mini band- 8 reps, 60# DB + mini band- 2x5 each arm

    DB 1 Leg RDLs: 40# DB- 2x13, 50# DB- 2x10, 60# DB- 8 reps each leg

    Seated Cable Rows (UH): 100#- 13 reps, 130#- 2x8, 150#- 2x5, 170#- 3x3

    DB Peterson Step Ups: pair of 45# DBs- 10, 10, 8, 8, 8 reps each leg

    BB Overhead Shrugs: 70#- 2x15

    Standing High Rows: 9 bricks- 15 reps, 11 bricks- 3x10

    Cossack Squats: 35#- 3x13 each leg


    Elevated Planks: BW- 1 hold, 30# DB- 4x 30 sec holds

    Elevated Rev Planks: 25#- 5x 30 sec holds

    Comment


    • January 05, 2015


      DB Deadlifts: pair of 115# DBs- 3x7

      Overhead Carry: 100#- 4.5x trips to/from the gym floor

      Seated Cable Row (UH grip): 130#- 2x10, 160#- 4x5, 180#- 3x3

      Seated Lat Raise Machine (K): 7 bricks- 2x8, 9 bricks- 2x5

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

      Rev Lunges: OL band- 4x11 each leg

      Paloff Press (V) (K): 5 bricks- 3x11 each side

      Incline DB SAKB: pair of 15# DBs- 3x15

      Decline Pullover: 35# plate- 3x17

      Cossack Squat: 35# plate- 4x16 each leg
      Rev Crunches: BW- 4x15

      Comment


      • Are you only here to update your training journal? you never seem to comment anywhere else
        TEAM QUADRO!!!
        TEAM WOLF!!!

        Comment


        • Canis, I just post here sporadically. I used be over @ DPP. It's rare for me to post elsewhere.

          Comment


          • 01-08-2015

            Speed Sumo Pull: 150#- 13, 13, 13, 13, 13 reps

            DB Seated Clean and Press (hammer grip): pair of 30# DBs- 8 reps, pair of 50# DBs- 4x5, pair of 55# DBs- 2x3

            DB Squat (iso hold parallel): pair of 55# DBs- 2x30 sec holds, pair of 75# DBs- 25, 25, 20, 20, 25 sec holds parallel

            Pulldowns (FatGripz): 150#- 8 reps, 170#- 7 reps, 190#- 4x4

            SA Pulldowns (K): 12 bricks- 13 reps, 14 bricks (Stack)- 8 reps, Stack + 10 # plate- 2x8

            Cable Pullthroughs (K): 6 bricks- 4x8

            Seated Cable Crunch: 70#- 3x13

            Rope Tri Pushdown (K): 6 bricks- 13 reps, 9 bricks- 13 reps, 12 bricks- 8, 8, 8, 5 reps


            Stretch Curls: long ETS mini band- 3x15 each arm

            Hip Extension (hoist): 8 bricks- 4x13 each leg

            Comment


            • 01-12-2015


              BB Hack Squats: 225#- 15 reps, 275#- 6, 6, 6, 5 reps ... used a bent BB b/c of crowding

              Kneeling Front Squats (smith): 25# plate/side- 10 reps, 50# plates/side- 2x6, 75# plates/side- 5x5

              Seated Overhead Press (icar): 190#- 5 reps, 210# (Stack)- 8 singles

              Cable Squat/Rows: Stack + 35#- 13 reps, Stack + 70#- 3x11

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

              Kneeling Diagonal Lift: 25#- 3x13 each side

              Standing High Rows: 11 bricks- 3x13

              DB Squat Jumps: pair of 25# DBs- 7 jumps, pair of 35# DBs- 3x5, pair of 45# DBs- 4x4 jumps

              OH Side Bend: long mini band- 3x 33 sec iso holds each side

              DB Inchworms: pair of 20# DBs- 5, 5, 5, 3 extension/back

              Elevated Plank: 35#- 4x 35 sec holds

              Rev Elevated Plank: 25#- 4x 35 sec hold

              Comment


              • 01-15-2015



                Pull Ups (wt harness): BW- 10 reps, 45# DB- 6 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 2x2, 80# DB- 1, 1, 1 reps

                Plank Rows (DB): 45# DB- 13 reps, 55# DB- 2x13, 65# DB- 10 reps each side

                Speed Sumo Pulls: 150#- 13, 13, 13, 13 reps

                Hip Extension (hoist): 9 bricks- 13 reps, 11 bricks- 10 reps, 13 bricks- 2x10 each leg


                Hip Flexion: 25#- 3x13 each leg

                Diagonal Lift: 25# plate- 3x13 each side

                Gripper Hammer Curl: 25# plate + 50 gripper- 7x7 each arm superset

                DB Squats (iso hold): pair of 50# DBs- 40, 40, 30, 30, 30, 30 sec holds parallel ... superset


                Machine Flyes (BM): 5 bricks- 13 reps, 7 bricks- 2x10

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

                Comment


                • 01-19-2015

                  Good Morning Jumps: 45#- 6x5 jumps

                  BB Hack Squats: 225#- 13 reps, 275#- 2x8, 295#- 6 reps, 315#- 2x2

                  DB Plank Rows: 55# DB- 3x13 each side

                  Seated Overhead Press(Icar): 190#- 5 reps, 210#- 5x2

                  Dip Shrugs (Icar): 7 bricks- 3x15

                  Cable Rows (wide grip): 110#- 5x 40 sec holds

                  DB CR Squats: BW- 16 reps, 45# DB- 13 reps, 55# DB- 13 reps, 70# DB- 3x10

                  Stretch Curl: long mini band- 3x15 each arm

                  SAKB: long mini band- 4x12 each arm

                  Ditch Digger: 35#- 5x11 each side .... conditioning

                  Elevated Plank: 45# DB- 2x 30 sec hold .... felt like I hit muscle failure in deep abs, not a good feeling

                  Comment


                  • 01-22-2015

                    trained early while kid in school


                    Landmine Lifts Overhead: 2 plates- 8 reps, 3 plates- 4x6, 3 plates + quarter- 2x4

                    Rack Pulls (FatGripz): 185#- 5 reps, 225#- 7 reps, 275#- 7 reps, 315#- 3x3

                    CR Squats: BW- 16 reps, 45# DB- 13 reps, 55# DB- 13 reps, 70# DB- 4x10

                    Hip Flexion: 25#- 3x15 each side

                    Straight arm Pulldown: 12 bricks- 8 reps, 14 bricks (Stack)_ 8 reps, Stack + 20#- 3x8

                    Cable Row (UH grip): 120#- 8 reps, 150#- 7 reps, 170#- 3x5, 180#- 4 reps

                    CP Shrugs (icar): 160#- 25 reps, 200#- 21 reps, 220#- 15 reps

                    Rev Pullthroughs: 25#- 3x17

                    Plate Adductor: 25#- did not track, but a good amount

                    Gripper Hammer Curls: 35#- 3x7 each arm

                    Comment


                    • 01-26-2015

                      hit the iron before the storm


                      DB Deadlifts: pair of 115# DBs- 4x7

                      Pull Ups (DBs in weight harness): BW- 10 reps, 50# DB- 2x5, 60# DB- 2x4, 70# DB- 3x3, 75# DB- 2, 2, 1 reps, 80# DB- 1,1 reps

                      Rev grip Pulldowns: 130#- 12 reps, 160#- 3x5, 180#- 2x3, 200#- 1,1 reps

                      Seated Lat Raise Machine (K): 5 bricks- 10 reps, 7 bricks- 3x8

                      Hip Extension (Hoist): 11 bricks- 15 reps, 14 bricks- 2x15 each leg

                      Hip Adductor (icar): 100#- 2x17 .... superset 1

                      Hip Abductor (icar): 100#- 3x17 .... superset 1

                      Seated Dips (icar): 8 bricks- 13 reps, 10 bricks (Stack)- 2x5, Stack+ 20#- 3x3 slow negatives

                      Seated Cable Rows (1 arm): 110#- 5x5 each side .... superset 2

                      DB Squats (static hold parallel): pair of 65# DBs- 40, 40, 30, 30, 35 sec holds between sets of rows superset 2


                      Paloff Press (V): 5 bricks- 3x10 on both sides

                      Comment


                      • 01-29-2015

                        full body training


                        DB Lunges (held in clean position): pair of 40# DBs- 4x6, pair of 50# DBs- 6x5, pair of 60# DBs- 6x4 lunges per leg .... used when train for split jerks a long time ago

                        DB 1 arm Press + band: 50# DB + long mini band- 7 reps, 60# DB + mini band- 2x5, 70# DB + mini band- 3x3 each arm

                        Low Angle Row (cybex): 9 bricks- 15 reps, 12 bricks- 2x9, 15 bricks- 3x5

                        Cable Rev Lat Raise: 3 bricks- 15 reps, 4 bricks- 13 reps, 5 bricks- 2x11

                        Diagonal Lift: 25#- 15 reps, 35#- 2x11 each side

                        V Jumps: holding 10# plate- 2x10 jumps, holding 25# plate- 3x10 jumps, holding 35# plate- 3x8 jumps

                        Rope Hammer Curls: 8 bricks- 10 reps, 10 bricks- 10 reps, 11 bricks- 3x7

                        1 arm Seated Dip Machine (icar): 3 bricks- R 3x11, L 4x11

                        TKE: 2 bricks- 3x15 each leg

                        Rev Lunges: OL band- 5x11 each leg

                        Comment


                        • 02-01-2015



                          DB Squat/Overhead Press (ATG - touch DBS overhead): pair of 60# DBs- 7 reps, pair of 75# DBs- 5, 5, 5, 5, 3, 3 reps

                          DB 1 arm High Pulls (floor-overhead): 45# DB- 10 reps, 55# DB- 10 reps, 65# DB- 10 reps each side .... speed and explosiveness on point

                          DB Incline Bench Press (+ band): pair of 55# DBs-10 reps, pair of 45# DBs + band- 10 reps, pair of 55# DBs + band- 7, 5, 5 reps (band snapped), 5, 5 reps (lighter band) superset 1


                          DB Incline Rows: pair of 55# DBs- 6x7 superset 1

                          Cable Rev Lat Raise: 4 bricks- 15 reps, 5 bricks- 2x13 each side

                          DB Step Ups: pair of 55# DBs- 11 reps, pair of 65# DBs- 2x11, pair of 75# DBs- 4x7 each leg

                          Rev Pullthrough: 25#- 4x13 superset 2

                          Pullover (cybex): 100#- 4x8 superset 2

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

                          N Squats: 10 bricks- 10 reps, 12 bricks- 3x5

                          Comment


                          • 02-04-2015

                            Pull Ups (weighted): BW-10 reps, 40# DB- 7 reps, 50# DB- 2x5, 60# DB- 5, 4, 3 reps, 70# DB- 3, 2, 2, 2 reps

                            DB 1 arm Upright Rows (+ band): 40# DB + light band- 4x7 each arm

                            BB Overhead Walk: 100#- 3x around gym

                            Lying Leg Curl (BM): 8 bricks- 13, 13, 11, 8 reps

                            Cable Row (UH grip): 80#- 13 reps, 110#- 8 reps, 130#- 3x8 ....superset 1

                            Cable Back Ext: 110#- 10 reps, 130#- 10 reps, 150#- 8, 10 reps ....superset 1

                            DB Squat (iso hold parallel): pair of 50# DBs- 3x 30 sec holds, pair of 75# DBs- 20, 20, 10 sec holds ....superset 2


                            Seated Dip Machine (1 arm): 3 bricks- 3x11 each arm ....superset 2

                            1 Leg Ext/Cross Crunch: 30#- 6x7 each side

                            Elevated Rev Plank: 25# plate- 4x35 sec holds

                            Comment


                            • 02-07-2015

                              DB SLDLs: pair of 50# DBs- 10 reps, pair of 65# DBs- 10 reps, pair of 75# DB- 2x10, pair of 80# DBs- 3x7

                              DB Squat Jumps: pair of 25# DBs- 3x7 jumps, pair of 35# DBs- 3x6 jumps, pair of 50# DBs- 6x3 jumps

                              Pulldowns (FatGripz): 120#- 15 reps, 150#- 10 reps, 180#- 2x5, 200#- 3x3

                              Seated Clean/Press: 70#- 8 reps, 80#- 5x7 .... superset 1

                              1 Leg Extension/Cross Crunch: 30#- 6x7 .... superset 1


                              DB Incline Rows: pair of 55# DBs- 2x7, pair of 65# DBs- 2x5, pair of 75# DBs- 3x5 .... superset 2


                              Band Overhead Press (wide grip/stabilizers): OL band- 4x7 .... superset 2

                              DB Squats (iso hold parallel): pair of 65# DBs- 5x25 sec holds .... superset 3

                              Front Raise Overhead: red mini band- 3x11 superset 3

                              Comment


                              • 02-10-2015


                                BB Overhead Squats: 100#- 3x13

                                1 Leg Jumps: BW- 5 jumps, 10#- 5 jumps, 20#- 4x5 jumps, 25#- 4x5 jump each leg

                                DB Hammer Curls/Overhead Press: pair of 35# DBs- 10 reps, pair of 45# DBs- 3x5, pair of 55# DBs- 3x4

                                DB Incline Rows: pair of 55# DBs- 10 reps, pair of 65# DBs- 3x7, pair of 75# DBs- 3x5

                                Seated Dip Machine (icar): Stack- 7, 5 reps, Stack + 20#- 6x3

                                Hip Ext (hoist): 11 bricks- 15 reps, 14 bricks- 15 reps, Stack- 3x13 each leg

                                Hip Adductor (icar): 100#- 2x15

                                Straight arm Pulldown: 12 bricks- 13 reps, Stack- 10 reps, Stack + 20#- 3x7


                                Cable Cross Crunches: 2 bricks- 15 reps, 3 bricks- 2x13 each side


                                Seated Twisting Cable Flyes: 2 bricks- 4x10

                                Comment

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