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Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
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  • 07-26-2015

    Extra session


    Front Raise to Overhead (UH): 40#- 3x16

    Hip Bridge: 35#- 15 reps, 40#- 3x15

    Standing Leg Curls (BM): 8 bricks- 17 reps, 11 bricks- 2x8, 12 bricks- 5 reps ... each leg

    1 arm Pulldown (cybex): 5 bricks- 3x10 ... each arm ... did band Ext rotator between sets

    DB Lat Raise: 25#- 3x11 ... superset

    Dead Bug (core): 4x25 ... superset

    Seated Cable Crunch: 80#- 3x11 ... superset 2

    SLDLs: OL bands- 3x21 ... superset 2

    Cable Tricep KBs: 4 bricks- 4x10 ... each arm ... rest pause last set

    Stretch Curls: RM band- 3x15 ... each arm ... superset 3

    Leg Extension (cybex): 60#- 3x21 ... each leg ... superset 3

    Comment


    • 07-27-2015

      Athletic Strength + Size

      Push Press (PPJ bands + DBs): pair of 50# DBs + PPJ- 8 reps, pair of 60# DBs + PPJ- 5, 6, 6 reps, pair of 70# DBs + PPJ- 3, 3, 3, 3, 3 reps

      Cable Squat/Rows (K): Stack- 15 reps, Stack + 70#- 3x15

      Seated Overhead Press (icar): 180#- 6 reps, 200#- 3, 3 reps, 210#- 1, 1, 1, 1, 1 rep, 220#- 1, 1, 1 rep

      DB Lateral Step Ups: 50# DB- 2x13, 70# DB- 3x11 each leg ... did between OHP singles

      BB Rev Curls: 80#- 4x13

      V grip Pulldowns: 150#- 16 reps, 180#- 8 reps, 200#- 2x6 ... superset 2

      Tibialis Raise: 25#- 4x17 ... each leg ... superset 2

      Cable Woodchopper: 3 bricks- 4x13 ... each side

      Rear Leg KB's (K): 3 bricks- 3x23 ... each leg

      Walking Stairs holding 35# DB- up/down 1 floor 3x

      Comment


      • Just checking in.
        Things look to be on par. What's new?

        Comment


        • 07-30-2015

          Tweaked low back briefly. My back was kind of sore to begin with. So, I decided to do light deadlifts. I forgot I had 2.5x creatine earlier was slightly dehydrated


          DB Defeicit Deadlifts: pair of 105# DBs- 10, 8, 8 reps

          Front Press: 45#- 3x25

          DB 1 arm Rows: 95# DB- 4x8 ... each arm

          Hip Abductor (icar): 70#- 2x23 ... superset

          Hip Adductor (icar): 70#- 2x23 ... superset

          SA Pulldowns: 11 bricks- 15 reps, Stack (14 bricks)- 2x10

          Pallof Press: 5 bricks- 2x15 ... each side

          DB Seated Alt. Front Raise (UH): pair of 20# DBs- 3x11 ... superset 2

          DB Incline Rev Flyes: pair of 20# DBs- 2x17 ... superset 2

          1 Leg Press (light): 4x17 ... each leg

          Rev Pulldowns (cybex): 10 bricks- 2x15

          Tibialis Raise: 25#- 3x20 ... each leg

          Comment


          • 08-03-2015

            BW 205# ... still alternating upper/lower body

            Seated Dip Machine (icar): Stack- 9 reps, Stack + 20#- 5, 5, 3, 3, 3 reps ... slow negatives

            DB Squats to bench: pair of 80# DBs- 16 reps, pair of 100# DBs- 13, 10, 11, 13, 16 reps ... entire upper thigh to bench ... superset 1

            1 arm Side Press (band): RM band- 13 reps, BMM band- 2x11, RM + BMM bands- 8 reps ... each arm ... superset 1

            Seated Leg Curls (cybex): 100#- 15 reps, 120#- 13 reps, 140#- 8 reps, 150#- 4x5 ... superset 2

            Diagonal Lift: 35#- 3x13 ... each side ... 1/2 of superset 2

            Cable Woodchopper: 3 bricks- 2x13, 5 bricks- 2x8 ... each side ... 2/2 of superset 2

            Leg Extension (cybex): 80#- 4x15

            DB Shrugs: pair of 100# DBs- 3x15

            Rev grip Pulldown (cybex): 10 bricks- 17 reps, 12 bricks- 13 reps, 14 bricks- 7 reps, 15 bricks- 2x5

            Lateral Stride: ankle band + 25# plate- 5x trips

            Comment


            • Update on the run

              Weds- 45 mins agility ladders and cones,then did 3 sets of dip shrugs, side kick (band), jump rope, and med ball

              Tues- Quick 35 mins Workout: Hip Abductor 100#- 2x16, Seated Calf Raise 140#- 4 sets, Pulldowns (icar)- 140#- 4x6, DB Ext Rotation 15#- 4x15, Machine Flyes 5 bricks- 3x14, BB Rev Wrist Curls 55#- 3 sets

              Comment


              • 08-06-2015

                Athletic Strength + Size

                DB Front Squats: pair of 60# DBs- 15 reps, pair of 70# DBs- 2x10, pair of 80# DBs- 4x8

                DB 1 arm Muscle Snatch (full squat): 40# DB- 7 reps, 50# DB- 2x5, 55# DB- 5 reps, 60# DB- 5 reps ... each arm

                BB Rev grip Overhead Press (rack): 115#- 13 reps, 135#- 7 reps, 155#- 4 reps, 165#- 5x2

                Lunges (Hvy + band): 5x15 ... each leg

                Low Angled Row (cybex): 11 bricks- 13 reps, 14 bricks- 3x8

                DB Lateral Raise: 25# DB- 2x10, 40# DB- 3x8 (partials) ... superset 1

                Tibialis Lift: 25#- 4x17 ... each leg ... superset 1

                Cable Clean and Press: 6 bricks- 13 reps, 8 bricks- 11 reps, 10 bricks- 2x8

                Cable Crux Curls: 2 bricks- 3x17 ... superset 2

                Tri Extension: RM band- 17, 15, 15, 15 reps ... each arm ... superset 2

                N Squats: 100#- 17 reps, 130#- 15, 15, 13 reps

                Comment


                • 08-10-2015

                  Athletic Strength + Size

                  BB Overhead Squats: 100#- 4x15

                  Pulldowns: 130#- 13 reps, 160#- 10 reps, 180#- 7 reps, 200#- 4x7 ... superset 1

                  CR Squats: 55# DB- 2x14, 65# DB- 2x15, 75# DB- 2x15 ... superset 1

                  Hip Extension (Hoist): Stack- 4x13 ... each leg ... superset 2

                  Overhead Lockout (static holds): OL band- 4x45 sec holds ... superset 2

                  Seated CR (HS): 55#/side- 17 reps, 65#/side- 15, 9, 9 reps ... superset 3

                  Upright Row Overhead: BMM band- 4x11 ... superset 3

                  Seated Leg Curls (cybex): 110#- 15 reps, 130#- 10 reps, 150#- 4x5

                  Seated Overhead Press (icar): 190#- 5 reps, 210#- 3, 3 reps, 220#- 1, 1, 1 reps, 225#- 1, 1 reps

                  Cable High Rows: 9 bricks- 15 reps, 11 bricks- 13 reps, 13 bricks- 2x10

                  extra stuff hanging out @ gym Stretch Curls/SAKB 3 sets RM band

                  40 min walk

                  Comment


                  • Speed focus: Agility Ladders/Cones, Med Balls, running WR receivers pass routes, loads of push ups. and sprints

                    Comment


                    • 08-13-2015

                      Alternating Upper/Lower Body

                      DB Halting Deadlifts (15 sec pauses @ off floor, midway and lockout = 1 rep): pair of 60# DBs- 1, 1, 1, 1 rep, pair of 70# DBs- 1, 1, 1, 1 reps, pair of 80# DBs- 1, 1, 1 reps

                      DB Hammer Curls/Overhead Press: pair of 45# DBs- 3x8 ... superset 1

                      DB Deadlifts (heel slight elevation): pair of 100# DBs- 3x10 ... superset 1

                      Seated Dip Machine (icar): Stack- 8 reps, Stack + 10#- 5 reps, Stack + 20# plates- 5, 5, 5, 3 reps

                      Cable Rows (pull apart handles): 120#- 15 reps, 140#- 9 reps, 160#- 4x6

                      Rev Lunges: OL band- 4x12 ... each leg

                      SLDLs: OL bands- 21 reps, OL + RM bands- 3x13 ... superset 2


                      SA Pulldowns (cybex): 6 bricks- 12 reps, 7 bricks- 3x9 ... superset 2

                      Chest Press (icar): 160#- 15 reps, 220#- 11 reps, 240#- 2x8

                      Rack Walks: pair of 45# DBs- 6x trips

                      Lateral Stride: ankle band + 35# plate- 5x trips

                      Comment


                      • 08-17-2015 (edit)


                        Athletic Strength + Size


                        BW: 204#

                        DB 1 arm Rev Clean/Press: 45# DB- 8 reps, 55# DB- 2x5, 60# DB- 5 reps, 65# DB- 2x5 ... each arm

                        Pull Ups (w/ DB): BW- 10 reps, 45# DB- 6 reps, 55# DB- 5 reps, 60# DB- 4x3, 65# DB- 4x2

                        Narrow grip OHP (smith) standing: 25#/side- 10 reps, 35#/side- 10 reps, 45#/side- 3x8, 55#/side- 5 reps

                        Sumo stance Pulls: 130# DB- 17 reps, 150# DB- 3x13

                        Rack Walks: pair of 45# DBs- 3x trips, pair of 55# DBs- 3x trips ... superset 1

                        DB Rev Wrist Curls standing: 25# DBs- 4x sets + 1 set at very end of workout ... superset 1

                        N Squats (cybex): 100#- 3x15 ... superset 2

                        BB OH Shrugs: 60#- 3x20 ... superset 2

                        DB CR Squats: 55# DB- 17 reps, 65# DB- 2x15, 75# DB- 3x12 ... kinda modified sissy squat

                        Band Leg Curl seated: RM- 25, 25, 21 ... each leg

                        Comment


                        • Agility ladder/Cones, Med Ball, Push Ups, Sprints

                          Comment


                          • Yesterday more Agility Ladder/Cones and BB Rev Wrist Curls 55#- 3 sets.


                            Today Extra Session

                            Leg Extension (cybex): 70#- 3x13

                            Cable Rows: 120#- 3x13

                            Cable Back Extension: 120#- 2x11

                            DB Concentration Flyes: 35# DB- 3x12 ... each arm

                            DB 1 arm Clean/Press: 70# DB- 2x3, 100# DB- 1, 1, 1 reps, 70# DB- 5 reps ... each arm

                            Leg Extension (cybex): 120#- 5x5, 70#- 13 reps

                            BB Rev Wrist Curls: 65#- 3 sets ... superset

                            BB Wrist Curls: 65#- 2 sets ... superset

                            Comment


                            • 08-20-2015

                              Athletic Strength + Size

                              DB Box Squats: pair of 105# DBs- 17 reps, pair of 115# DBs- 4x11

                              BB Seated Clean/Press: 80#- 10 reps, 100#- 4x6

                              Low Angle Row (cybex): 10 bricks- 15 reps, 13 bricks- 2x10, 15 bricks- 7, 6 reps

                              Hip Flexion: GL band- 4x sets ... superset 1

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

                              DB Seated Front Raise Overhead (UH): pair of 20# DBs- 3x11 ... superset 2

                              DB Incline SAKB: pair of 20# DBs- 4x13 ... superset 2

                              Good Morning: OL+RM bands- 3x15

                              Plank Pulls: RM band- 3x20 ... each side

                              Tibialis Pull: RM band- 3x sets ... each leg

                              BB Stir Pot: oly bar (45#)- 3x sets

                              Pulldowns (static holds): 130#- 35 sec, 35 sec, 35 sec, 25 sec static holds

                              1 hour walk later on meal and some water

                              Comment


                              • 08-24-2015

                                Athletic Strength + Size

                                DB Step Ups: pair of 50# DBs- 15 reps, pair of 60# DBs- 2x11, pair of 70# DBs- 4x8 ... each leg

                                Close grip OHP (smith): 25#/side- 11 reps, 35#/side- 11 reps, 45#/side- 3x8, 55#/side- 2x5

                                SA Pulldowns: Stack- 11 reps, Stack + 10# plate- 11 reps, Stack + 20#- 2x7, Stack + 25# plate- 5 reps

                                DB RDLs: pair of 60# DBs- 2x12, pair of 70# DBs-5x8

                                DB Rack Walk: pair of 55# DBs- 6x trips around floor

                                Rev Lunges: OL band- 11, 11, 11, 8 reps ... each leg ... superset 1

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

                                Lateral Stride: GL ankle band + 25# plate- 3x trips around floor

                                Pulldowns (static holds) (cybex): 10 bricks- 4x 30 sec holds ... superset 2

                                BP Shrugs (icar): 160#- 25 reps, 200#- 21 reps, 240#- 2x15 ... superset 2 ... also 4 sets of band pull aparts

                                Later on 1 hour walk after eating

                                Comment

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