Moving Something

[nycmil]

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

[dnab87]

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

[nycmil]

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

nope, Army

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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