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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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  • 05-14-2015

    athletic strength and size training ... went to gym tired a little bit


    Jumps onto Low Platform (W/ 2 DBs): pair of 10# DBs- 10 jumps, pair of 30# DBs- 7 jumps, pair of 45# DBs- 5, 3, 5, 5, 5, 5 jumps

    Cable Squat/Rows: Stack- 15 reps, Stack + 35#- 15 reps, Stack + 70#- 3x15

    Bottom Up Press: 25#- 4x11 .... superset 1

    Pull Ups: 8, 7, 8, 8 reps ... superset 1 ... harder than usual

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

    Lunges: Hvy+ band- 6x13 ... superset 2

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

    Neg Squat: 130#- 4x13 ... superset 3

    DB 1 arm Rows (FatGripz): 90# DB- 6x5 each arm ... superset 4

    High Knees: ankle band- 4x25 ... superset 4

    Comment


    • Supersets look brutal. Always a fan of Pull Ups. Were you in the Marines?

      Comment


      • Originally posted by dnab87 View Post
        Supersets look brutal. Always a fan of Pull Ups. Were you in the Marines?
        nope, Army

        Comment


        • 05-18-2015

          athletic strength training


          Front Hack Squat Machine (K): 2 plates/side- 10 reps, 3 plates/side- 10 reps, 4 plates/side- 3x8 ... 1st time using

          2DBs Seated OH Press (z press): pair of 40# DBs- 2x10, pair of 50# DBs- 3, 5, 5, 5 reps

          2DBs Step Lunges: pair of 40# DBs- 11 reps, pair of 50# DBs- 10 reps, pair of 60# DBs- 3x7 each leg

          2DBs SLDLs: pair of 60# DBs- 2x11, pair of 85# DBs- 3x7

          Cable Upright Row (to eye level): 11 bricks- 11 reps, 13 bricks- 10 reps, Stack +20#- 4x6

          Pulldowns (NG): 130#- 13 reps, 160#- 2x7, 180#- 2x4

          BB Seated OH Shrugs: 90#- 3x13 .... superset 1

          Pulldown Shrugs (cybex): 90#- 3x13 .... superset 1

          Cossack Squats: 35# plate- 3x17 each side .... tri superset 2


          DB Hiker: 40# DB- 3x17 each side .... tri superset 2


          High Knees (ankle band): 3x25 each leg .... tri superset 2

          Comment


          • 05-21-2015

            athletic strength training, BW 205#


            Front Hack Squat Machine (K): 2 plates/side- 12 reps, 3 plates/side- 10 reps, 4 plates/side- 3x8

            Elevated Cable Rows: 11 bricks- 15 reps, Stack- 15 reps, Stack + 25#- 2x15 ... triset

            DB Squat (hold @ parallel): pair of 70# DBs- 3x30 sec holds, pair of 85# DBs- 25, 25, 15, 20, 20 sec holds ... triset in between sets of elevated rows and seated rows

            Seated Cable Rows (UH grip): 120#- 15 reps, 150#- 15 reps, 170#- 11 reps, 190#- 3x5 ... triset

            DB Seated OH press (z press): pair of 40# DBs- 2x10, pair of 50# DBs- 4x5

            Hip Extension (hoist): Stack- 4x13 each leg ... superset 1

            Rev Lunges: OL band- 4x10 eachside ... superset 1

            Chest Press (icar): 160#- 15 reps, 200#- 3x13, 220#- 5 reps, 240#- 5 reps, 260#- 4 reps

            DB Shrugs: pair of 95# DBs- 4x13 ... superset 2

            High Knees (ankle band): 3x25 ... superset 2 ... band popped

            Comment


            • 05-25-2015

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


              DB Sumo Pulls: 125# DB- 2x17, 150#- 3x15

              Pullovers (cybex): 80#- 15 reps, 100#- 3x12

              Standing Calf Raise (BM): 10 bricks- 17 reps, 12 bricks- 15 reps, 14 bricks- 13 reps, 16 bricks- 3x8

              Pulldowns (N grip) (cybex): 8 bricks- 3x13

              Leg Curls (BM): 80#- 13, 13, 13, 10 reps ... superset 1

              Front Press: 45#- 4x25 ... superset 1

              1 Leg Extension/Crunch (cybex): 30#- 4x10 each side ... superset 2

              Stretch Curls: RM+BMc bands- 4x10 each side ... superset 2

              Good Mornings: OL band- 13 reps, OL+RM bands- 4x13 ... superset 3

              DB Hiker: 40# DB- 13, 15, 15 reps each side ... superset 3

              Comment


              • 05-28-2015

                athletic strength training

                DB Deadlifts: pair of 110# DBs- 13 reps, pair of 125# DBs- 4x8

                Rev grip Pulldowns (cybex): 120#- 3x13

                Lunges: LF Hvy+ bands- 6x12 each leg .... superset 1

                Diagonal Lift: 35#- 3x13 each side .... superset 1

                Seated Dip Machine (icar): Stack- 10 reps, Stack + 20#- 5x5 .... superset 2

                SLDLs (band): OL + RM bands- 4x10 .... superset 2

                DB 1 arm Rows (FatGripz): 90# DBs- 5x5 each arm

                Cable Woodchoppers: 4 bricks- 3x21 each side

                Cable Leg Kickback: 3 bricks- 4x17 each leg

                Plate Abductor: 25#- 3 sets each side

                Comment


                • AM: Agility ladder and agility cones drills, half speed sprints 45mins PM: More agility ladder and cone drills, Seated Calf Raise (HS) 20-25 mins

                  Comment


                  • 06-01-2015

                    athletic strength training, alternating upper/lower body


                    Sumo Pulls: 130#- 2x16, 170#- 3x12

                    Cable Upright Rows: Stack- 13 reps, Stack + 25#- 3x8

                    Paloff Press (H): 5 bricks- 2x15, 7 bricks- 12 reps each side

                    Paloff Press (V): 4 bricks- 2x15 each side

                    Standing Calf Raise (BM): 12 bricks- 13 reps, 14 bricks- 2x8, 16 bricks- 3x8

                    Standing Leg Curls (BM): 8 bricks- 15 reps, 11 bricks- 10 reps, 12 bricks- 2x8 each leg

                    Low Angle Rows (cybex): 10 bricks- 3x13

                    Good Mornings: OL + RM bands- 4x15 ... superset 1


                    DB Incline Front Raise: pair of 20# DBs- 3x10 ... superset 1


                    DB Hiker: 40# DB- 3x13 each side ... superset 2


                    Rev Lunge: OL band- 4x10 ... superset 2

                    Comment


                    • 65 mins agility ladder, agility cones, .75 max sprints, defensive play routes

                      Comment


                      • 06-04-2015

                        alternating upper/lower body


                        Seated Overhead Press (icar): 190#- 5 reps, 210#- 3, 2 reps, 220#- 2 reps, 230#- 1, 1 reps

                        Front Squat Hack Machine (K): 2 plates/side- 15 reps, 3 plates/side- 11 reps, 4 plates/side- 8 reps, 5 plates/side- 3x5

                        Wide Pulldowns (cybex): 8 bricks- 3x17 .... superset 1

                        Lunges (hvy + band): 6x13 each leg .... superset 1

                        BB Seated Clean/Press: 80#- 10 reps, 100#- 3x7

                        1 arm Pulldowns: 4 bricks- 3x15 each arm

                        DB Squat Holds (@ parallel): pair of 60# DBs- 40, 35, 35, 35, 35 sec holds, pair of 85# DBs- 22, 22, 22, 22, 22 sec holds .... superset 2 (starting with 85's)

                        Chest Press Machine (icar): 200#- 2x14, 220#- 10 reps, 240#- 10 reps, 260#- 7 reps ... superset 2


                        Seated Leg Curls (cybex): 80#- 21 reps, 110#- 15 reps, 130#- 3x7

                        Seated Face Pulls: 60#- 3x13 ... superset 3


                        Rear Leg KB: 3 bricks- 3x17 each leg ... superset 3

                        Comment


                        • late night at gym did lots of agility ladder (upper/lower body), jump rope, small amount of agility cones, band reverse lunge, and band lower traps

                          Comment


                          • 06-08-2015

                            high volume and lots of auxiliary stuff


                            DB Deadlifts + bands: pair of 100# DBs+ pair of mini band- 10 reps, pair of 100# DBs + 2 pairs of mini bands- 5x8

                            DB Kneeling Squats: pair of 50# DBs- 3x10, pair of 65# DBs- 3x8

                            Low Angle Rows (cybex): 12 bricks- 4x10

                            SA Pulldowns: Stack- 14 reps, Stack + 20#- 3x7

                            DB Incline Front Raise: pair of 20# DBs- 3x10

                            Good Mornings (band): OL + RM bands- 4x15

                            Paloff Press (V): 4 bricks- 2x15

                            Paloff Press (H): 5 bricks- 2x21, 7 bricks- 10 reps

                            DB Shrugs (FatGripz): pair of 65# DBs- 2x15, pair of 85# DBs- 3x7 .... superset


                            Seated Leg Curls (band): RM band- 35, 33, 33 reps each leg.... going for 100 reps total ....superset

                            Twists: 25#- 25 reps, 45#- 3x13 .... superset 2

                            Side Bridges: 10# plate- 4x10 each side .... superset 2 ... good for hip pain

                            Comment


                            • 06-11-2015

                              Athletic Strength + Size
                              DB Incline Bench Rows: pair of 65# DBs- 2x10, pair of 80# DBs- 4x5 .... superset 1


                              DB Squat Holds (@ parallel): pair of 65# DBs- 3x 30 sec holds, pair of 85# DBs- 4x25 sec holds ... superset 1

                              Standing Front Press: 45#- 3x31 .... superset 2

                              SLDLs: OL+ RM bands- 3x17 .... superset 2

                              DB Hammer Curls/OHP: pair of 35# DBs- 10 reps, pair of 45# DBs- 2x8, pair of 50# DBs- 2x6, pair of 60# DBs- 2x3

                              Leg Extension (cybex): 80#- 3x13

                              Decline Pullovers: 45# plate- 4x17

                              Face Pulls: 8 bricks- 13 reps, 10 bricks- 10 reps, 11 bricks- 10 reps

                              Seated Leg Curls: RM band- 3x 40

                              Lateral Delts: BMc band- 3 sets

                              Tibialis Lift: 25#- 3 sets each leg

                              Comment


                              • 06-15-2015

                                Athletic Strength and Size


                                BB Overhead Squats: 100#- 3x15

                                Sumo Pulls: 135#- 2x17, 150#- 4x12 ... superset 1

                                BB Overhead Press (snatch grip)- 12, 11, 10 reps ... superset 1

                                Pulldowns (N grip): 120#- 3x15

                                DB 1 arm High Pulls: 45# DB- 10 reps, 65# DB- 10 reps, 75# DB- 3x8 each side

                                Ham Drags: 25#- 4x17 each side ... superset 2

                                Plate Abductors: 25#- 3x sets ... superset 2

                                Machine Rows (UH/ static holds)(icar): 140#- 3x 40 sec holds ... superset 3

                                Pulldowns (UH/static holds) (cybex): 100#- 3x 22 sec holds ... superset 3

                                Cable ER/IR: ER- 2 bricks 4x10, IR- 2 bricks 2x10 ... alternated between ER/IR

                                Post workout done with friend Tricep Pressdown: 7 bricks- 17 reps, 10 bricks- 17 reps, 12 bricks- 11 reps, 14 bricks- 2x6
                                Last edited by nycmil; June 28, 2015, 04:28 PM.

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