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  • 02-13-2015



    DB Deadlifts: pair of 115# DBs- 3x10

    BB Seated Clean/Press: 80#- 10 reps, 90#- 2x6, 100#- 2x5

    StiffLeg Deadlifts: 100# + pair of mini bands- 2x10, switched to pair of 75# DBs- 3x8

    Lunges: LF Hvy band- 6x12

    Low Angle Rows (cybex): 9 bricks- 13 reps, 12 bricks- 10 reps, 15 bricks- 3x5

    Diagonal Lifts: 35#- 3x13 each side

    Seated Leg Curl (cybex): 80#- 15 reps, 110#- 4x6

    1 Leg Ext/Cross Crunch: 30#- 5x7 each side

    Incline Bench Machine (icar): 130#- 10, 10, 6, 5, 5 reps

    Preacher Curl Machine (icar): 50#- 15 reps, 80#- 7 reps, 100#- 3x3

    BB Rev Wrist Curls: 45#- 3 sets

    Comment


    • 02-16-2015

      BB Overhead Press: 155#- 3x6, 175#- 2x3, 185#- 2x3 .... clean from floor

      DB Swing to Overhead: 50# DB- 10 reps, 60# DB- 10 reps, 70# DB- 7, 7, 5 reps

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


      DB Clean Pulls: pair of 85# DBs- 6x5

      Lunges: LF Hvy band- 5x12 each leg

      Alternating Rows: 100#- 4x10 each arm

      Hip Extension (hoist): 11 bricks- 15 reps, 14 bricks- 15 reps, Stack- 3x14 each leg

      Rev Lunges: OL band- 4x11 each leg

      Decline Pullovers: pair of 25# DBs- 15, 13, 13 reps

      Paloff Press: 5 bricks- 2 sets each side

      Comment


      • I see your still lifting something. Good stuff. You do some crazy stuff, I think I'd be gassed out by your 3rd movement!

        Comment


        • 02-19-2015

          BB Overhead Lockouts: 135#- 7 reps, 185#- 17 singles .... set up pins too high @ 2 in above head, it was supposed to @ forehead level

          BB Rev grip Overhead Press: 155#- 5x3

          DB Sumo Squat: 170# DB- 5x15 .... standing on plates

          Alternating Rows: 110#- 4x10 each arm

          FatGripz Pulldowns: 130#- 13 reps, 160#- 10 reps, 180#- 7 reps, 200#- 2x4 ... superset 1

          DB Squats (iso holds): pair of 65# DBs- 45, 40, 35, 35, 35, 35 sec holds @parallel ... superset 1

          Cross Crunches: 3 bricks- 10, 10, 7, 7 reps each side

          1 Leg Extension (cybex): 30#- 3x10 each leg .... superset 2

          1 Leg Seated Leg Curl (cybex): 30#- 3x10 each leg .... superset 2

          1 arm Rev Pushdowns: (R) 4 bricks- 3x10, (L) 3 bricks- 3x10 .... superset 3

          DB Hammer Curls: 30# DB- 3x10 each arm .... superset 3

          Comment


          • Originally posted by tjoe View Post
            I see your still lifting something. Good stuff. You do some crazy stuff, I think I'd be gassed out by your 3rd movement!
            trying to hang in there. slow twitch dominant, so a little bit of strength here and there vs. superstrong in a few

            Comment


            • 02-24-2015

              Leg Press: Stack- 28 reps, Stack + 45# plate- 4x25 ... easy machine but bug my psoas a lot


              BB Curl/Rev grip Military Press: 95#- 7 reps, 115#- 3x5, 125#- 4x3, 135#- 3x2


              BB Hack Squat: 225#- 11 reps, 275#- 5x6


              Pull Up (DB in weight harness): BW- 7 reps, 50# DB- 5 reps, 60# DB- 3x4, 70#- 4x2


              superset 1 Ham Drags: 25#- 4x25 each leg

              superset 1 Leg Adductor: 25#- 4x25 each side

              superset 2 Cable 1 arm Row (UH grip): 70#- 10 reps, 80#- 3x7 each arm

              superset 2 Dip Machine 1 arm (cybex): 4 bricks- 3x11, 5 bricks- 10 reps each arm

              Paloff Press: 5 bricks- 2x15 each side

              Cossack Squats: 35# plate- 17, 15, 15 reps each leg

              Comment


              • 02-27-2015

                DB 1 arm Snatch: 40# DB- 7 reps, 50# DB- 7 reps, 60# DB- 2x5 each arm ... speed training and warm up

                DB Clean Pulls (standing on plates): pair of 75# DBs- 2x7, pair of 85# DBs- 3x5, pair of 95# DBs- 4x3

                DB Plank Rows: pair of 50# DBs- 13 reps, pair of 60# DBs- 13 reps, pair of 70# DBs- 2x10 each side

                BP Shrugs (icar): 140#- 21 reps, 200#- 2x15, 220#- 15 reps

                DB Rev Step Ups: pair of 40# DBs- 5x10 each side

                DB Lateral Step Ups: 40# DB- 3x10 each side


                BB Drag Curls: 50#- 10, 10, 7, 7 reps

                Close Grip Tri Press: mini band- 15 reps, 2 mini bands- 7, 7, 7, 5, 4 reps

                SA Pulldown (hard stack): 70#- 15 reps, 100#- 4x5

                Hip Extension (hoist): Stack- 3x13 each leg

                Comment


                • 03-02-2014

                  Got the gym really late so I rushed through using supersets and had time left to do extra


                  Seated Overhead Press (icar): 180#- 7 reps, 200#- 2x3, 210#- 7 singles

                  BB Hack Squats: 225#- 15, 13, 13 reps

                  BB Seated Clean/Press: 80#- 8 reps, 100#- 4x5

                  superset 1 DB Incline Rows: pair of 55# DBs- 2x11, pair of 65# DBs- 4x7


                  superset 1 DB Squats (iso hold parallel for time): pair of 55# DBs- 40, 30 sec holds, pair of 65# DBs- 2x 30 sec holds, pair of 80# DBS- 30, 30, 20 sec holds

                  superset 2 Drag Curls: 50#- 7, 4, 5, 5, 5, 5 reps

                  superset 2 Rev grip Pushdown (1 arm): 4 bricks- 2x10, 5 bricks- 2x10 each arm


                  superset 3 Overhead Side Bends: 20#- 3x7 each side

                  superset 3 SLDLs: (pair of short OL band): 4x15

                  superset 4 Standing Hip Flexion- 3x10 each side

                  superset 4 Incline SAKB: pair of 15# DBs- 25 reps, pair of 20# DBs- 3x20

                  Comment


                  • 03-06-2015

                    DB 1 arm Squat Snatch: 40# DB- 8 reps, 50#- 7 reps, 60# DB- 2x5 each arm

                    DB Squat/Overhead Press (ATG squat and touch DBs overhead): pair of 70# DBs- 7, 6, 5 reps, pair of 80# DBs- 5x3

                    Rev Lat Raise: 4 bricks- 3x15 each side

                    Rev grip Pulldown: 130#- 13 reps, 160#- 7 reps, 180#- 3x3, 200#- 3x2

                    Standing Calf Raise (BM): 9 bricks- 13 reps, 12 bricks- 3x13, 14 bricks- 10 reps

                    Standing Hip Flexion: 25#- 3x15 each side

                    SA Pulldowns: 12 bricks- 15 reps, Stack- 11 reps, Stack + 10#- 8 reps, Stack +20#- 3x7

                    1 arm Rev Pushdowns: 4 bricks- 11 reps, 5 bricks- 10, 8, 7, 7 reps each arm

                    Standing Leg Curls (BM): 7 bricks- 13 reps, 9 bricks- 11 reps, 11 bricks- 3x5

                    Lateral Step Ups: 40# DB- 13 reps, 50#- 13 reps, 60# DB- 3x10 each leg

                    Cable Back Extension: 70#- 5 reps, 110#- 5 reps, 140#- 3x5

                    Comment


                    • 03-10-2015

                      DB Step Ups: pair of 50# DBs- 13 reps, pair of 60# DBs- 13, 12 reps, pair of 70# DBs- 6x8 each leg


                      BB Overhead Press: 155#- 8 reps, 175#- 3, 4 reps, 185#- 4 singles ... started with cleans from the floor then repped

                      Leg Curls (BM): 6 bricks- 13 reps, 8 bricks- 10 reps, 10 bricks- 4x6, 7 bricks- 10 reps

                      DB Incline BP (with band): pair of 50# DBs- 13 reps, pair of 50# DBs + band- 8, 7, 7, 6 reps, pair of 40# DBs + band- 13 reps

                      DB Incline Rows: pair of 55# DBs- 2x11, pair of 70# DBs- 7, 6, 6, 5, 6, 6 reps

                      Cable Back Extensions: 80#- 7 reps, 120#- 7 reps, 150#- 4x5

                      Hip Extension (hoist): Stack- 3x15 each side

                      Calf Press (BM): 2 plates/side- 3 sets

                      DB Inchworm: pair of 15# DBs- 3x5

                      Comment


                      • 03-13-2015

                        Pull Ups (DB in weight harness): BW- 10 reps, 50# DB- 4 reps, 60#- 3, 3, 3 reps, 70# DB- 2, 2, 2, 3, 3 reps, 75# DBs- 1, 1, 1, 1 reps

                        Good Morning Jumps: 25#- 7 jumps, 45#- 6x5 jumps

                        Hack Squat Machine: 1 plate/side- 13 reps, 2 plates/side- 13, 10, 10, 10 .... earlier jumps tapped my energy, but able to go all the way down

                        Front Press: 45#- 4x17 ... superset with Hack Squats

                        Low Angled Rows: 10 bricks- 2x15 ... also superset with Hack Squats

                        Fly Machine (BM): 5 bricks- 21 reps, 8 bricks- 15 reps, 10 bricks- 11 reps, 12 bricks- 3x7

                        Pulldown Shrugs: 110#- 2x17

                        DB Lateral Step Ups: 45#- 15 reps, 65#- 2x12, 75#- 2x7 each leg

                        Lat Raise Machine (K): 5 bricks- 12 reps, 7 bricks- 10 reps, 8 bricks- 3x6

                        Seated Calf Raise: 50#/side- 4x13 .... superset 2

                        Tibialis Raise: 25#- 4x11 each leg .... superset 2

                        Face Pulls: 6 bricks- 17 reps, 9 bricks- 15 reps, 11 bricks- 3x10

                        Comment


                        • 03-16-2015



                          DB 1 Leg SLDLs: 40# DB- 15 reps, 50# DB- 2x10, 60# DB- 2x10 each leg


                          DB 1 arm Overhead Press + FTS band: 50# DB + band- 5 reps, 60# DB + band- 3, 3, 3 reps, 70# DB + band- 1, 1,1 rep, 85# DB (no band)- 3 reps each arm

                          Rev grip Pulldown: 130#- 13 reps, 160#- 2x7, 180#-3x3, 190#- 1,1 reps

                          Cable Squat/Rows: Stack- 17 reps, Stack + 35#- 13 reps, Stack + 70#- 3x13

                          BB Seated Clean/Press: 80#- 8 reps, 100#- 4x5

                          Lunges: LF HVY band- 5x12 each leg

                          Seated Calf Raise (HS): 50#/side- 4x13 .... superset 1

                          Tibiablis Lift: 25#- 4x13 each leg .... superset 1

                          Rev Lat Raise: 3 bricks- 17 reps, 4 bricks- 3x13 each side .... superset 2


                          Rev Front Raise (overhead): FTS band- 4x15 .... superset 2


                          DB SLDLs: pair of 35# DBs- 4x10 (2F/2R), pair of 45# DBs- 4x10 (2F/2R) .... superset 2

                          Comment


                          • 03-19-2015



                            got to the gym extra late, did supersets and quicken the pace. I had time to do extra before gym closed


                            Lunges: LF Hvy band- 5x13 each leg .... superset 1

                            Shrugs (calf raise machine): 13 bricks- 4x13 .... superset 1

                            Standing Leg Curls (BM): 7 bricks- 15 reps, 9 bricks- 12 reps, 11 bricks- 2x8 each leg ... superset 2


                            Low Angle Rows: 10 bricks- 15 reps, 12 bricks- 3x11 .... superset 2

                            Plate Adductors: 25#- 3 sets

                            Lat Raise Machine: 5 bricks- 15 reps, 7 bricks- 7, 5, 5, 7, 7 reps .... superset 3


                            DB Squats (iso hold @ parallel): pair of 55# DBs- 2x 30 sec, pair of 70# DBs- 4x 25 sec, pair of 85# DBs- 4x 20 sec holds .... superset 3

                            DB 1 arm Rev Curls: 30# DB- 5, 7, 7, 7, 7 reps each arm

                            High Rows: 9 bricks- 15 reps, 11 bricks- 13 reps, 13 bricks- 3x8

                            Seated Calf Raise (HS): 55#/side- 3x13 .... superset 4

                            Tibialis Lift: 25#- 3x15 .... superset 4

                            30 min walk from gym

                            Comment


                            • 03-23-2015

                              DB Deadlifts: pair of 120# DBs- 5x8

                              Seated Dip Machine (icar): Stack- 7, 6, 6 reps, Stack + 25#- 5x2

                              V Jumps: holding 10# plate- 10 jumps, holding 25# plate- 6x10 jumps

                              BB Upright Rows: 100#- 8, 10, 10, 10 reps

                              BB Drag Curls: 55- 4x8

                              Rev Lunge: OL band- 4x10 each side


                              Gripper Tri Pushdown: 2 bricks- 4x10 each side .... superset 1

                              Plate Adduction: 25#- 4 sets each side superset 1

                              DB Incline Rows: pair of 55# DBs- 15 reps, pair of 65# DBs- 3x7, pair of 75# DBs- 5, 5, 4, 5, 5 reps

                              DB Inchworms: pair of 20# DBs- 3x5

                              OH Shrugs: 100#- 3x13

                              Comment


                              • 03-26-2015



                                some athletic strength before lite wrestling (going through the motions) practice tomorrow

                                DB Squats (iso hold @ parallel): pair of 50# DBs- 3x30 sec holds, pair of 65# DBs- 3x30 sec holds, pair of 85# DBs- 4x21 sec holds .... contrast superset with squat jumps

                                DB Squat Jumps: pair of 30# DBs- 6x7 jumps ..... contrast superset with iso hold squats

                                Front Press: 35# plate- 17 reps, 45# plate- 3x17 .... between squats and jumps 4 longer rest

                                Gripper Hammer Curl: 35#- 5x5 .... superset 2

                                Gripper Tri Pushdown: 4 bricks- 4x10 each arm .... superset 2 .... few rest pauses

                                Pullthroughs: 7 bricks- 4x11

                                Shrugs (calf raise machine): 10 bricks- 17 reps, 13 bricks- 3x10

                                Low Angled Rows (cybex): 12 bricks- 12 reps, 14 bricks- 2x8, 15 bricks- 2x5

                                N Squats: 10 bricks- 10 reps, 12 bricks- 10, 10, 7 reps .... superset 3

                                Standing Russian Twist: 25# plate- 3x10 .... superset 3

                                Lat Raise Machine (K): 5 bricks- 13 reps, 7 bricks- 5x7

                                45 min walk few hours later

                                Comment

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