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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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  • Agility Ladder/Cones, Med Balls, and Plyos.
    BW- 201# Feeling tired, 3hrs sleep.

    Comment


    • 08-27-2015

      just started at 2nd gym
      Athletic Strength + Size:

      DB Deadlifts: pair of 100# DBs- 15 reps, pair of 120# DBs- 4x8

      Pull Ups w/DB: BW- 8 reps, 45# DB- 2x6, 55# DB- 4x4, 65# DB- 2, 3, 3 reps, 75# DB- 3x2

      Horizontal Leg Press (icar): 140#- 15 reps, 220#- 15 reps, 280#- 15 reps, 320#- 15 reps

      DB Hammer Curls/Press: pair of 35# DBs- 11 reps, pair of 45# DBs- 2x7, pair of 55# DBs- 3x4

      Leg Curl (hoist): 5 bricks- 2x13, 7 bricks- 7, 7, 5, 5 reps ... superset 1

      Rows (icar): 180#- 8 reps, 240#- 8 reps, 285#- 4x8 ... superset 1

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

      Diagonal Lifts: 35#- 4x15 ... each side ... superset 2

      Seated Dip Machine (nitro): 8 bricks- 17 reps, 11 bricks- 17 reps, 13 bricks- 2x13

      Cossack Squats: 35#- 4x15 ... each leg
      Last edited by nycmil; September 10, 2015, 06:11 PM. Reason: spacing

      Comment


      • 08-31-2015



        Athletic Strength + Size:

        DB Sumo stance Pulls: 130#- 18 reps, 150# DB- 3x15

        Odd Object Pick Up (large rock, not cement ball): 100#- 7x2 ... floor to OH, 110#- 3x3 ... to chest level

        Front Press: 45#- 31, 31, 21, 17, 15 reps

        DB Rack Carry: pair of 55# DBs- 5x trips

        Standing Leg Curls (BM): 8 bricks- 17 reps, 11 bricks- 4x7 ... each leg ... superset 1

        Hip Flexion: GL band- 3x21 ... each leg ... superset 1

        Rows (static holds) (icar) : 160#- 50 sec hold, 220#- 2x 50 sec holds, 260#- 2x 40 sec holds ... superset 2

        Side Press: BMM band- 4x8 ... each side ... superset 2

        Row Shrugs (icar): 120#- 4x13

        Lateral Walks: GL band above knee and 25# plate- 4x trips

        Comment


        • 09-03-2015

          Athletic Strength + Size

          DB Alt. Upright Rows: pair of 50# DBs- 12 reps, pair of 60# DBs- 2x7, pair of 70# DBs- 3x5 ... each arm

          DB Box Squats: pair of 100# DBs- 15 reps, pair of 120# DBs- 5x7

          Diagonal Lifts: 35#- 13, 13, 13, 9 reps ... each side

          Horizontal Leg Press (icar): 200#- 17 reps, 300#- 17 reps, 360#- 13 reps, 400#- 2x10

          Pulldowns (FF)(FatGripz): 135#- 8 reps, 165#- 7, 5, 5, 5, 5 reps, 180#- 3 reps, 195#- 1, 1, 1, 1, 1 reps

          Standing Hip Ext (Hoist): 6 bricks- 15 reps, 8 bricks- 2x12 ... each leg ... superset 1

          Side Press: BMM band- 3x7 ... each side ... superset 1

          SLDLs: OL + RM bands- 3x15 ... superset 2

          Rev Pullthrough: 25#- 3x12 ... superset 2

          Hammer Curls/Overhead Press (Tri bar): 35#/side- 5 reps, 50#/side- 2x2, 60#/side- 1, 1, 1, 1, 1, 1 reps

          Tibialis (HS): 20#- 15, 15, 10 reps ...each foot ...superset 3

          Gripper Tri Pressdown (FF): 50#- 12, 12, 12, 9 reps ... superset 3

          Comment


          • How long does it usually take you to get through a workout?
            My Competition Prep Journal

            Muscular Development Forum Rules

            Comment


            • around 2 hrs

              Comment


              • 09-07-2015

                Athletic Strength + Size


                Tri Bar Clean/OHP: 90#- 5 reps, 120#- 4 reps, 140#- 3 reps, 160#- 4x2

                DB Squat (static holds): pair of 90# DBs- 20, 20, 20, 20, 25, 25, 20, 20 sec static holds

                Pull Ups w/DB: BW- 10 reps, 55# DB- 5, 5, 4 reps, 65# DB- 4x3, 75# DB- 3x2

                Standing Hip Ext (Hoist): 7 bricks- 2x15, 9 bricks- 13 reps, 11 bricks- 2x11 ... each leg

                Straight Arm Pulldowns (FF): 60#- 15 reps, 70#- 12 reps, 80#- 2x10

                Kneeling Side Cable Crunch (FF): 40#- 3x13 ... each side

                Face Pulls (long pulley, FF): 75#- 4x13 ... superset

                Shrugs: OL + RM bands- 3x 30 sec holds ... superset

                Tri Bar Close grip BP: 120#- 13, 13, 12 reps

                Leg Extension (hoist): 5 bricks- 17 reps, 7 bricks- 13 reps, 9 bricks- 3x12, 11 bricks- 2x5 ... superset 2

                Curls: RM band- 3x15 ... superset 2

                Calf Raise (Hz Leg Press, icar): 220#- 3x17

                2x 30 min walk (to/from gym)

                Comment


                • Originally posted by nycmil View Post
                  around 2 hrs
                  Jesus...
                  I would run out of gas if I tried some of your two hour workouts.
                  Nice job.
                  My Competition Prep Journal

                  Muscular Development Forum Rules

                  Comment


                  • I alternate upper/lower body stuff and spread the wealth all around, it really combats fatigue and soreness.

                    Comment


                    • 09-10-2015

                      Athletic Strength + Size

                      DB Swing to Overhead: 40# DB- 13 rep, 50# DB- 13 reps, 60# DB- 10 reps, 70# DB- 5x5

                      GM Jumps: 35#- 10 jumps, 45#- 4x8 jumps

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

                      Pulldowns (cybex) (static holds): 10 bricks- 4x 30 sec holds ... superset 1

                      High Rows: 9 bricks- 17 reps, 11 bricks- 3x13

                      Inc Gill Press: 55#- 15 reps, 65#- 4x15

                      DB Incline Curls: pair of 25# DBs- 5x7 ... superset 2

                      Seated Cable Crunch: 5 bricks- 16 reps, 7 bricks- 2x10, 9 bricks- 3x4 ... superset 2

                      Comment


                      • 09-12-2015

                        Athletic Strength + Size

                        BB Clean/Press (FatGripz): 135#- 6x5

                        DB Clean Pulls: pair of 75# DBs- 3x7, pair of 90# DBs- 6x5

                        Seated Cable Flys (FM) (static holds): 60#- 60, 60, 52, 43 sec static holds ... superset 1

                        Seated Calf Press (FM): 200#- 17, 15, 15, 13 reps ... superset 1

                        Cable Row (FF) (static holds): 105#- 4x 40 sec static holds, 2x 40 sec static holds (different handle) ... superset 2

                        SLKB: GL band- 4x ... superset 2

                        Leg Curls (hoist): 6 bricks- 17 reps, 8 bricks- 6x5 ... superset 3

                        Upright Rows (DB + band): pair of 35# DBs + RM band- 4x7 ... superset 3

                        QC Press: 50#- 3x8 ... each side ... superset 4

                        Cossack Squats: 35#- 3x17 ... each side... superset 4

                        Comment


                        • 09-14-2015

                          Athletic Strength + Size

                          Pull Ups w/ DBs: BW- 10 reps, 45# DB- 6 reps, 55# DB- 2x5, 65# DB- 3x3, 75# DB- 6 singles

                          Jammer Machine (STL): 1 plate/side- 6 reps, 2 plates/side- 10, 8, 10, 8 reps, 2.25 plates/side- 4x4

                          DB CR Squats: BW- 13 reps, 55# DB- 2x15, 65# DB- 3x15

                          SLDLs: pair of OL + RM bands- 4x17 (speed reps) ... superset 1

                          1 arm Side Press (DB + band): 55# DB + RM band- 3x5, 65# DB + RM band- 3x3 ... each side ... superset 1

                          Horizontal Leg Press (icar): 220#- 12 reps, 280#- 2x14, 320#- 14 reps, 360#- 10 reps, 400#- 2x8

                          DB Rev Curls: pair of 35# DBs- 3x13 ... each arm ... superset 2

                          Twists: 10 plate- 2x15, 25# plate- 2x15 ... superset 2

                          N Squats: 120#- 16 reps, 165#- 3x8

                          Comment


                          • 09-17-2015

                            Athletic Strength + Size

                            Tri Bar OHP: 120#- 7 reps, 140#- 5 reps, 160#- 3,2,3,2 reps ... clean off floor, press for reps

                            Pulldowns (FF) (staic holds): 150#- 3x 50 sec holds ... superset 1

                            N Squats: 150#- 3x11 ... superset 1

                            Rev grip Pulldowns (FF): 165#- 8 reps, 195#- 4x5 ... superset 2

                            Knee Ins (bench): 25# DB between feet- 3x13 ... superset 2

                            Jammer Machine (STL): 1 plate/side- 13 reps, 2 plates/side- 10 reps, 2.25# plates/side- 5, 5, 5, 3, 3, 3 reps

                            Standing Hip Ext (Hoist): 8 bricks- 13 reps, 10 bricks- 13 reps, 12 bricks- 2x8 ... each leg


                            HS Iso Incline: 1 plate/side- 15 reps, 2 plates/side- 3x8 ... superset 3

                            Leg Ext (hoist): 8 bricks- 16 reps, 10 bricks- 11 reps, 12 bricks- 3x8 ... superset 3

                            Calf Press (Icar horz leg press): 240#- 4x21 ... superset 4

                            Twists: 10# plate- 2x21, 25# plate- 2x15 ... superset 4

                            1 arm Tri Pressdown (gripper): 50# + gripper- 4x10 ... each arm

                            30 min walk

                            Comment


                            • 09-20-2015

                              Alternating Upper/Lower body on normal rest or light cardio day


                              DB Sumo Pulls: 130# DB- 5x15

                              1 arm Side Press (DB + band): 55# DB + RM band- 2x5, 65# DB + RM band- 2x3 ... each arm

                              Pulldowns (K)(static holds): 130#- 3x 45 sec holds ... Triset 1

                              Rev grip Pulldowns (K): 130#- 3x10 ... Triset 1

                              Knee Ins (bench): 30# DB between feet- 3x11 ... Triset 1

                              DB Lateral Raise: pair of 30# DBs- 3x10 ... superset 1

                              Seated Cable Crunch (K): 70#- 3x13 ... superset 1

                              DB Hiker: 45# DB- 3x13 ... each side .... superset 2

                              OH Side Bend: 25# DB- 3x11 ... superset 2

                              BB Incline Gill Press (wide grip): 80#- 16, 16, 10, 11, 15 reps

                              Leg Extension (icar): 80#- 4x13

                              Cossack Squats: 35#- 3x17 ... each side

                              Comment


                              • 09-21-2015

                                Alternating Upper/Lower body. Did okay on 24 hr rest, pre workout helped


                                Cable Rows (FF hybird pulldown/cable row w/ feet up machine): 75#- 10 reps, 105#- 10 reps, 135#- 10 reps, 165#- 10 reps, 180#- 10 reps, 195#- 2x8 ... 1st time using machine

                                DB Lat Raise: pair of 30# DBs- 4x8 ... left trap is acting up, was supposed to shrugs

                                Leg Sled (icar): 240#- 21 reps, 320#- 15 reps, 400#- 2x6, 340#- 2x13

                                SA Pulldowns (FF): 120#- 21 reps, 150#- 13 reps, 170#- 8 reps, 180#- 3x7

                                HS Tibia: 40#- 4x7 ... each side

                                Seated Dips (NN): 11 bricks- 17 reps, 13 bricks- 13 reps, 15 bricks- 5x7 ... superset 1 w/ hvy sets

                                Seated Leg Curls (cybex E): 110#- 4x11 ... superset 1 ... 1st time using

                                Pallof Press (FF)(V): 60#- 3x13 ... each side ... superset 2

                                Good Mornings: OL + RM bands- 4x15 ... superset 2

                                Pallof Press (FF)(H): 60#- 3x15 ... each side ... superset 3

                                Pulldowns (FF)(static holds): 120#- 3x45 sec holds ... superset 3


                                Jump Rope/Line Jumps: 15 mins

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