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  • 03-30-2015

    trying to maintain strength for wrestling


    Cable Squat/Rows: Stack- 16 reps, Stack + 35#- 13 reps, Stack + 70#- 4x13

    DB 1 Leg SLDLs: 45# DB- 13 reps, 55# DB- 2x11, 65# DB- 3x10 each leg

    Gripper Tri Pushdown: 2 bricks- 4x11 each arm .... superset 1

    Gripper Hammer Curl: 35#- 5x5 each arm .... superset 1

    SA Pulldowns: 12 bricks- 15 reps, Stack- 2x10, Stack + 10# plate- 2x8 .... superset 2

    Uchikomi: long mini band- 4x13 .... superset 2

    Ditch Digger: 35# plate- 5x11 each side

    BP Shrug (icar): 160#- 21 reps, 220#- 3x13

    Cable Side Leg Raise: 3 brick- 4x13 each leg .... superset 3

    Standing Russian Twist: 25#- 3x11 each side .... superset 3

    Comment


    • 04-02-2015

      DB Deadlifts: pair of 120# DBs- 10, 8, 8, 8, 8, 8 reps

      Standing Pullovers: 45#- 10 reps, 65#- 10 reps, 85#- 13 reps, 95#- 3x7

      Seated Clean and Press: 80#- 11 reps, 100#- 6x5

      Seated Leg Curl (cybex): 80#- 16 reps, 110#- 3x8, 130#- 3x5 ... heaviest weight superset 1 with shrug


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

      Plate Adductor: 25#- 3 sets

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

      Pulldowns (FatGripz): 120#- 13 reps, 150#- 8 reps, 170#- 5 reps, 190#- 4x3

      Step Lunges: pair of 35# DBs- 2x7, pair of 60# DBs- 6x5 each leg


      Tibialis Lits: 25#- 3 sets


      Row Machine Shrugs (icar): 120#- 4x11

      Comment


      • 04-06-2015

        alternating upper/lower body for misc. strength


        BB Clean and Press (FatGripz): 135#- 5, 5, 5, 5, 5, 3 reps ...superset 1

        DB Squat (iso hold @parallel): pair of 60# DBs- 2x 30 sec holds, pair of 80# DBs- 5x 25 sec holds ... superset 1

        Row Machine (icar): 140#- 13 reps, 220#- 13 reps, 260# (Stack)- 3x10

        Sissy Squats (weighted): BW- 10 reps, 50# DB- 12 reps, 60# DB- 2x10, 75# DB- 2x10

        Rev grip Pulldown (cybex): 6 bricks- 14 reps, 9 bricks- 2x8, 11 bricks- 5x4 ... superset 2

        Standing Leg Curl (BM): 8 bricks- 15 reps, 10 bricks- 10 reps, 11 bricks- 3x8 ...superset 2

        V Paloff Press (K): 4 bricks- 3x13 each side

        Cable Back Extension: 100#- 10 reps, 120#- 10 reps, 140#- 4x5

        BP Shrugs (icar): 140#- 31 reps, 220#- 3x21

        Seated Calf Raise (HS): 50#/side- 4x13 ... superset 3

        Tibialis Lift: 25#- 4x sets ... superset 3

        Comment


        • 04-09-2015

          alternating upper/lower body for misc strength

          Standing Pullovers: 85#- 13 reps, 105#- 10 reps, 115#- 4x7

          Lunges (LF HVY+ band): 5x12 each leg

          Seated Dip Machine (icar): Stack- 10 reps, Stack + 20#- 5x5

          DB Squat Jumps: pair of 30# DBs- 2x10 jumps, pair of 40# DBs- 2x10 jumps, pair of 50# DBs- 4x6 jumps

          1 arm Pulldowns: 5 bricks- 3x13, 7 bricks- 2x7 each arm

          Seated Leg Curls (cybex): 100#- 12 reps, 120#- 8 reps, 140#- 4x6

          Kneeling Diagonal Lift: 35# plate- 3x13 each side

          DB Step Lunge: pair of 45# DBs- 2x10, pair of 60# DBs- 7x6 each leg ... superset 1


          Lat Raise Machine (K): 5 bricks- 10 reps, 7 bricks- 7, 5, 7, 7, 7, 7 reps ... superset 1

          Lateral Stride: ankle band + 35# plate- 3 sets ... superset 2

          High Knees (march in place): ankle band- 4x25 ... superset 2

          Comment


          • 04-13-2015

            alternating lower/upper body athletic strength


            2DB Swings: pair of 10# DBs- 10 reps, pair of 35# DBs- 3x10, pair of 45# DBs- 5x5

            Row Machine (icar): 200#- 15 reps, 260# (Stack)- 10 reps, Stack + 25#- 4x8

            Lunge (HVY+ band): 6x12 each leg

            Bottom Up Press: 25#- 3x11 ... superset with last 3 sets of lunges

            Pullthroughs: 7 bricks- 4x11 ... superset 2

            Cable High Rev Curls: 3 bricks- 4x15 each arm ... superset 2

            Hip Extension (Hoist): Stack- 3x16 each leg ... superset 3

            Front Press: 45# plate- 3x21 ... superset 3

            Kneeling Cable Crunch: 4 bricks- 6x13

            Straddle Hop (jumping jack): holding pair of 15# DBs- 7x13

            Comment


            • I took my thick handled dumb bells to gym to workout with a friend. I did some thick handled 1 arm curls (61#), 1 arm clean and press (71#),1 arm rows (81#)





              Comment


              • 04-16-2015

                athletic strength lower/upper body


                DB 1 arm High Pulls (floor to head): 50# DB- 2x8, 65# DB- 2x6, 75# DB- 2x6 each arm


                Thrusters (pair of DBs + PPJ): pair of 40# DBs + PPJ- 10 reps, 50# DBs + PPJ- 2x10, 65# DBs + PPJ- 5x5

                Pulldown (FatGripz): 130#- 15 reps, 150#- 9 reps, 180#- 5 reps, 200#- 5x3

                DB Step Lunge: pair of 40# DBs- 2x10, pair of 50# DBs- 4x7 each leg

                Rev Lat Raise: 5 bricks- 3x15 ... superset 1


                Kneeling Cable Crunch: 5 bricks- 1x13, 6 bricks- 2x13 ... superset 1


                High Rows (wide grip): 9 bricks- 13 reps, 11 bricks- 12 reps, 13 bricks- 2x8

                Stretch Curls (FTS band): 5x15 ... superset 2


                OH Side Bend (FTS band): 5x 30 sec holds ... superset 2

                V Jumps: PPJ- 2x10 jumps, PPJ + 10#- 2x10 jumps, PPJ + 20#- 2x8 jumps

                Comment


                • 04-20-2015

                  alternating upper/lower body .... athletic strength training


                  Seated Overhead Press (icar): 190#- 5 reps, 210 (Stack)- 4x3

                  BB Deadlift +bands: 185# + pair of mini bands- 5 reps, 225# + pair of mini bands- 5 reps, 275# + pair of mini bands- 6x3

                  Pulldowns (FatGripz): 150#- 13 reps, 180#- 7 reps, 210#- 5x4

                  DB Lateral Step Up: 40# DB- 13 reps, 60# DB- 2x11, 70# DB- 11 reps ... each leg

                  SA Pulldown: 6 bricks- 15 reps, 8 bricks- 2x11, 9 bricks- 6 reps

                  Kneeling Diagonal Lift: 35#- 3x15 each side

                  Stretch Curls: FTS mini band- 3x15 each arm ... superset 1

                  Rev Lunges: OL band- 4x11 each side .... superset 1

                  Rev Pullthroughs: 25#- 15, 10, 15, 15 reps

                  DB Incline Skullcrusher: pair of 30# DBs- 4x7

                  V Jumps (PPJ): PPJ- 13 jumps, PPJ + 10#- 2x10 jumps, PPJ + 20#- 3x10 jumps

                  Comment


                  • 04-23-2015


                    athletic strength session the amount of volume sneak up on me

                    Cable Row (UH): 100#-15 reps, 130#- 10 reps, 160#- 5x5

                    1 arm Side Press (Smith): 25#plate/side- 8 reps, 35#plate/side- 5x5 each arm

                    DB Squat (iso hold @ parallel): pair of 60# DBs- 3x 30 sec holds, pair of 70# DBs- 3x 30 sec holds, pair of 85# DBs- 5x 20 sec holds

                    Alligator Walk: pair of 25# DBs- 3x trips

                    Standing Leg Curls (BM): 7 bricks- 15 reps, 9 bricks- 13 reps, 11 bricks- 2x10 each leg

                    Kneeling Cable Woodchops: 2 bricks- 16 reps, 3 bricks- 16 reps, 4 bricks- 10 reps each side

                    V Jumps (PPJ): PPJ- 10 jumps, PPJ+ 10#- 10 jumps, PPJ+ 20#- 3x10 jumps, PPJ+ 25#- 3x7 jumps

                    DB Incline Skullcrusher: pair of 30# DBs- 5x8 ... superset 1

                    Tibialis Lift: 25#- 4x23 ... superset 1

                    Plate Adductor: 25#- 3x ... superset 2

                    Stretch Curl: RM band- 3x15 each arm ... superset 2

                    Comment


                    • 04-27-2015

                      alternating lower/upper body athletic strength


                      DB Deadlifts: pair of 110# DBs- 15 reps, pair of 125# DBs- 8 reps, pair of 130# DBs- 3x5

                      Lunges: HVY+ band- 3x15 each leg .... superset 1

                      Bottom Up Press: 25#- 3x11 each side .... superset 1

                      Pulldown (cybex) (FatGripz): 9 bricks- 13 reps, 12 bricks- 3x6

                      Rev Lunges: OL band- 5x10 each leg


                      RDLs: pair of short OL bands- 3x17 .... superset 2

                      Stretch Curl: RM band- 3x15 each arm .... superset 2

                      Pullthrough: 6 bricks- 3x10

                      Seated Cable Crunch: 3 bricks- 10 reps, 5 bricks- 2x10 each side .... 7 bricks- 17 reps (to the center)

                      Seated Clean/Press: 80#- 10 reps, 100#- 3x6

                      Machine Flyes (BM): 5 bricks- 17 reps, 7 bricks- 2x10

                      Comment


                      • about 20 mins total. Pull Ups: 15, 12, 12, 11, 11, 8 reps and Toe Press 3 plates/side- 5 sets

                        Comment


                        • 04-29-2015

                          alternating upper/lower body athletic strength training


                          BB Curl/Overhead Press: 95#- 10 reps, 115#- 3x5, 125#- 2x3, 135#- 2x2

                          DB RDLs/Bent Over Rows combo: pair of 50# DBs-4x5

                          DB Step Lunges: pair of 50# DBs- 5x7 each leg

                          SA Pulldowns: 10 bricks- 17 reps, Stack- 10 reps, Stack + 20#- 2x8

                          DB Farmer Walk: pair of 90# DBs- 8x 25 yds .... form and speed

                          Lateral Step Up: 65# DB- 3x12 each side

                          Machine Rows (icar): 220#-8 reps, Stack- 8 reps, Stack + 35# plate- 2x8

                          Seated Dip (icar): 9 bricks- 10 reps, Stack + 10# plate- 6, 5 reps, Stack + 20#- 3x3

                          DB Incline Rev Flyes: pair of 20# DBs- 4x13

                          Comment


                          • 05-04-2015

                            alternating upper/lower body athletic strength


                            Landmine Lift (overhead): 2 plates + 25#- 6 reps, 3 plates- 6 reps, 3 plates + 25#- 4, 4, 2, 1 rep (1 set of OH shrugs)

                            2DBs Hammer Curl/Overhead Press: pair of 40# DBs- 10 reps, 50# DBs- 2x6, 60# DBs- 3x3

                            DB Clean Pulls: pair of 80# DBs- 2x8, pair of 90# DBs- 2x6, pair of 100# DBs- 3x5

                            DB 1 arm Rows (FatGripz): 60# DB- 8 reps, 80# DB- 6 reps, 90# DB- 4x5 each arm ... 90's hard to grip

                            RDLs: pair of short OL bands- 3x17

                            Stretch Curls: RM + BMc bands- 11, 11, 11, 8 reps each arm

                            Seated Dip Machine (icar): Stack- 10 reps, Stack + 20#- 3x7

                            Seated Dip Shrugs (icar): 4 bricks- 16 reps, 6 bricks- 2x13

                            Calf Raise (BM): 10 bricks- 15 reps, 13 bricks- 2x10, 15 bricks- 2x10


                            Rev Farmer Walk (walking backwards): pair of 45# plates- did not count

                            Comment


                            • 05-06-2015

                              athletic strength- alternating upper/lower body


                              Belt Squats (Spud Inc): 2 plates- 8 reps, 3 plates- 8 reps, 4 plates- 8 reps, 5 plates- 5, 7, 7, 7, 7 reps


                              Pull Ups: BW- 4x10 .... superseted with belt squat, felt like food wanted to come up

                              Bottom Up Press: 25#- 3x11 each arm


                              DB Alternating Split Jumps: BW- 12 reps, pair of 30# DBs- 4x7, pair of 40# DBs- 5x5 ... superset 2

                              Front Press: 45# plate- 3x25 ... superset 2

                              Seated Face Pulls: 70#- 15 reps, 100#- 10 reps, 120#- 2x8

                              Plate Adductor: 25#- 3 sets


                              Incline Skullcrusher: pair of 35# DBs- 5, 7, 7, 7 reps ... superset 3

                              Tibialis Lift: 25#- 4x21 each leg ... superset 3

                              Stairs: pair of 40# DBs- 10x (walk down/up one floor) ... superset 4

                              DB Kelso Shrugs: pair of 40# DBs- 8x11 (done between sets of the stairs) ... superset 4

                              Comment


                              • 05-11-2015

                                BW- 208#
                                athlethic strength upper/lower body


                                Belt Squats (Spud Inc): 3 plates- 8 reps, 4 plates- 6 reps, 5 plates- 2x6, 6 plates- 5x5

                                Pull Ups: BW- 3x10

                                DB Deadlifts (FatGripz): pair of 90# DBs- 5, 7, 7, 7, 7, 7 reps ... lifting thick gripped items off floor


                                SA Pulldown: 12 bricks- 15 reps, Stack- 12 reps, Stack + 20#- 2x8

                                Standing Leg Curls (BM): 8 bricks- 13 reps, 10 bricks- 12 reps, 12 bricks- 2x7 ... superset 1

                                Cable Rows (UH): 120#- 10 reps, 140#- 8 reps, 160#- 7 reps, 180#- 3x4 ... superset 1


                                Front Raise (OH): RM + BMc bands- 3x 30 sec holds ... triset 1


                                3 way SAPD: RM + BMc bands- 3x sets ... triset 1


                                Stretch Curls: RM + BMc bands- 3x10 each arm ... triset 1

                                Seated Calf Raise (HS): 50#/side- 20, 20, 15, 15 reps ... triset 2


                                Overhead Press (wide): OL band- 3x10 ... triset 2

                                SAKB: pair of 10# DBs- 4x10 ... triset 2

                                Comment

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