Moving Something

[nycmil]

09-24-2015

Athletic Strength + Size


DB Deadlifts + bands: pair of 100# DBs+ RM bands- 13 reps, pair of 120# + RM bands- 3x8, pair of 140# DBs + RM bands- 2x5

DB Seated 1 arm Clean/Press: 30# DB- 10 reps, 40# DB- 7, 8, 8 reps, 50# DB- 3 reps ... each side

Rev Lat Raise (FF): 50#- 3x17 ... each side

DB Step Ups: pair of 50# DBs- 2x13, pair of 65# DBs- 5x5 ... each side ... superset 1

Diagonal Lift: 25#- 3x17 ... each side ... superset 1

Rev grip Pulldowns (FF): 120#- 13 reps, 150#- 10 reps, 180#- 6 reps, 210#- 5x5

Rev Pulthroughs: 25#- 4x13

Tricep Pushdown (FF) (gripper): 40#- 5x11 ... each side ... superset 2

Leg Extension (hoist) (static holds): 6 bricks- 5x 40 sec static holds ... superset 2

Lateral Step Ups: 35# plate + ankle band- 4x13 ... each leg

[nycmil]

09-28-2015

Athletic Strength + Size

DB Deadlifts (FatGripz): pair of 90# DBs- 5x5, pair of 100# DBs- 5x3

BB Seated Clean/Press: 80#- 10 reps, 100#- 3x7, 110#- 4x4

Jammer (Stl): 1.25 plates/side- 13 reps, 2 plates/side- 11 reps, 2.25 plates/sides- 3x6, 3 plates/side- 2, 2, 1 reps

Std Hip Extension (hoist): 10 bricks- 13 reps, 12 bricks- 3x11

Alt Cable Rows (FF): 105#- 8, 10, 10, 10, 10, 10 reps ... each side

SL Cable Crunch (FF): 60#- 4x15 ... superset 1

SLDLs (bands): OL+RM- 4x16 ... superset 1

Leg Sled (icar): 240#- 4x12 ... deep ROM ... superset 2

Bent over SAKB: pair of 10# DBs- 23 reps, pair of 20# DBs- 3x15 ... superset 2

Calf Raise (icar leg sled): 240#- 4x21

1 arm Rope Hammer Curl (FF): 70#- 3x7

[nycmil]

10-01-2015


Athletic Strength + Size

alternate lower/upper body ... less weight, more reps and sets


DB Push Press (ATG squat overhead press w/ DBs + PPJ bands): pair of 50# DBs + PPJ- 8 reps, pair of 60# DBs + PPJ- 4x5, pair of 65# DBs + PPJ- 2x5, pair of 70# DBs + PPJ- 4x3

DB Lateral Step Ups: 60# DB- 13 reps, 70# DB- 3x 13 ... each leg

Incline Gill Press: 80#- 17, 17, 17, 13 reps

Leg Curls (BM): 8 bricks- 13, 13, 13, 11 reps

Low Angle Rows (cybex): 10 bricks- 13 reps, 12 bricks- 5x7

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

Ankle Hops: holding pair of 25# plates- 3x28 ... superset 1

Decline Pullovers: 35# plate- 15, 21, 21 reps

Leg Extension (cybex): 80#- 4x12 ... superset 2

Rev Curls: BMM band- 4x sets ... superset 2

returned to gym 3 hrs later to retrieve personal stuff and did 3 sets of Lat Raise (30# DB) and Pulldowns (static holds)

[nycmil]

10-03-2015

Brief Explosive Strength session was supposed to Agility Ladder and Cones outside but weather was not cooperating and gym was closing in 1 hrs 15 mins.


Tri Bar Clean/Press: 115#- 6 reps, 145#- 5 reps, 165#- 5 singles ... clean once, press for reps

DB 1 arm Side Press (DB + band): 50# DB + RM band- 5 reps, 60# DB + RM- 2x5, 65# DB + RM- 2x3 ... each arm ... superset 1

DB SLDLs: pair of 50# DBs- 3x11 ... superset 1

DB Step Ups: pair of 35# DBs- 2x13 ... each leg

CM Jumps: holding 25# plate + PPJ bands- 5x11 jumps ... superset 2

HS Shrugs: 2 plates/side- 5x11 ... superset 2

Skips: holding pair of 10# plate + PPJ bands- 5x trip across gym

OH Carry: 45# plate +PPJ bands- 2x trip across gym

[nycmil]

10-05-2015

Athletic Size + Strength

Lower back still sore from 48 hrs ago


DB Swing (floor to overhead): 45# DB- 12 reps, 50# DB- 12 reps, 60# DB- 3x8

DB Front Squat (DBs +PPJ bands): pair of 60# DBs + PPJ band- 5x11, then 2x7 push press with the same.

Rev grip Pulldown (FF): 135#- 13 reps, 165#- 10 reps, 195#- 5 reps, 210#- 2x5

Knee Ins: 25# DB between feet- 4x12 ... superset 1

Seated Dip Machine (NN): 11 bricks- 17 reps, 13 bricks- 10, 12, 15 reps ... superset 1

SL Cable Crunch (FF): 60#- 4x11

1 arm Cable Row (FF): 105#- 5x10 ... each arm

BP Shrugs (icar): 130#- 3x21 ... superset 2

Upright Rows: BMM band- 3x13 ... superset 2

Standing Hip Ext (hoist): 10 bricks- 3x13 ... each leg

Decline Pullover: 45# plate- 3x17

40 mins walk later

[nycmil]

10-08-2015

Athletic Strength + Size (grappling based)


DB Front Squats (static holds @ parallel): pair of 60# DBs- 40, 40, 25, 25, 25, 25 sec holds

DB Front Squats: pair of 75# DBs- 11, 11, 10 reps

Pulldowns (mixed grip)(FF): 150#- 4x10 ... alternated grip every set

Leg Curls (hoist): 7 bricks- 12 reps, 9 bricks- 3x5

Cable Rev Lunge (FF): 80#- 12 reps, 100#- 3x12 ... each leg ... superset 1

DB Uppercut (twist): pair of 25# DBs- 8, 8, 4, 4, 4 reps ... each side ... superset 1

SA Pulldown (FF): 110#- 21 reps, 150#- 14 reps, 180#- 2x8

Calf Raise (icar leg sled): 240#- 3x21 ... superset 2

KB Windmill: 10# Kb- 3x8 ... each side ... superset 2

Rope Rows to Face (FF): 90#- 10, 7, 7, 7 reps ... triset

Rope 1 arm Tricep Pushdown (FF): 50#- 4x10 ... each arm ... triset

Knee Ins: BW- 3x30 ... triset

[nycmil]

10-12-2015

Athletic Strength + Size



DB Deadlifts: pair of 100# DBs- 17 reps, pair of 130# DBs- 3x8

Tri Bar Clean/Press: 145#- 7 reps, 165#- 4x4 ... clean from floor, press for reps

Cable 1 arm Rows (FatGripz)(FF) : 90#- 10, 10, 5, 5, 5 reps ... each arm

Seated Leg Curl (cybex): 90#- 17 reps, 110#- 8 reps, 130#- 2x6

Diagonal Lift (tall kneeling): 25# plate- 3x17 ... each side

CM Jumps: holding 25# plate- 6x11 ... misc band work between sets


Cossack Squats: 35#- 3x13 ... each side

Rev Lat Raise (FF): 4 bricks- 3x15 ... each arm

Rev Pullthrough: 25#- 3x13

Tibia (HS): 20#- 4x10 ... each leg

[nycmil]

10-15-2015

Athletic Strength + Size


DB Sumo Pulls: 140# DB- 5x17

BB Incline Gill Press: 100#- 13, 10, 10 reps

Cable Pullthroughs (FF): 80#- 13 reps, 100#- 2x11, 120#- 3x5

BB Curls/Rev Overhead Press: 90#- 8 reps, 100#- 3x5

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

DB 1 arm Side Press: 55# DB + RM band- 5 reps, 65# DB + RM band- 2x3 ... both sides

Leg Sled (icar): 240#- 21 reps, 280#- 17 reps, 320#- 13 reps, 360#- 13 reps, 400#- 6 reps ... band work between sets

Cable Rows (wide grip, static holds) (FF): 120#- 40, 40, 40, 30 sec holds ... tri press between sets

Lateral Step Ups: holding 35# plate- 13, 13, 13, 17, 17 reps ... triset (keep HR up)

FR (UH): RM band- 3x16 ... triset

SAKB: pair of 10# plates- 3x20 ... triset
60 min walk brisk pace

[nycmil]

10-17-2015

went to the gym to do agility and a little shoulders, but end up doing oly variations then agility
Snatch grip Shrugs: 135#- 2x10, 185#- 5, 8, 3, 5 reps
Snatch grip DLs: 185#- 2x5, 225#- 2x4
Upright Rows: 185#- 2x6
Clean and Press: 155#- 3 reps, 175#- 3 reps, 185#- 1,1,1,1,1 reps
DB 1 arm Squat Jerks: pair of 30# DBs- 5x5 ... each side ... both DBs rack position, squat jerk one OH, the other kept @ rack position
DB OH Lunges: pair of 30# DBs- 4x6 ... each side
20 min break
Agility Ladder drills (20-25 mins)
Mixed grip Curls: 50#-4x5 ... switched grip every set
Mixed grip Pulldowns (ff): 120#- 4x11 ... switched grip every set
Seated Dip Machine (nn): 8 bricks- 13 reps, 11 bricks- 2x11
Tibia (hs): 20#- 4x13 ... each side

[nycmil]

10-19-2015


Athletic Strength + Size
alternating upper/lower body


DB Incline Rows: pair of 55# DBs- 11 reps, pair of 65# DBs- 2x7, pair of 75# DBs- 6, 6, 6, 5, 6 reps ... superset 1
DB Squat Jumps: pair of 45# DBs- 2x8 jumps, pair of 55# DBs- 3x5 jumps, pair of 65# DBs- 6x3 jumps ... superset 1
Front Press: 45# plate- 25, 21, 17, 7 reps ... superset 2
DB 1 Leg SLDLs: 45# DB- 4x12 ... each leg ... superset 2
Shrugs (hs): 3 plates/side- 3x12
Cable Rev Lunge (ff): 70#- 8, 10, 10, 90#- 10 each leg ... superset 3
OH Side Bends: 25# plate- 4x8 ... superset 3
Cable Flyes (ff): 50#- 4x10
Leg Extension (hoist): 8 bricks- 21 reps, 11 bricks - 2x11
DB Jumping Jacks: pair of 8# DBs- 31, 35, 35, 35 reps

[nycmil]

10-22-2015

Athletic Strength + Size
alternating upper/lower body work

DB Squats (static hold @ parallel): pair of 70# DBs- 3x 35 sec holds, pair of 80# DBs- 5x 25 sec holds
DB Squats (regular reps): pair of 100# DBs- 2x10
Tri bar Clean/Press: 145#- 7 reps, 165#- 3x4
Leg Curls (hoist): 7 bricks- 3x8, 9 bricks- 4, 3, 3, 3 reps ... superset 1
Diagonal Lifts: 25#- 3x17 ... superset 1
Rev Lunges: OL band- 5x11 ... superset 2
SA Pulldowns (ff): 11 bricks- 21 reps, 14 bricks- 12 reps, 16 bricks- 11 reps, 18 bricks- 2x7
Cable Back Extension (fm): 70#- 3x10
Face Pulls (ff): 80#- 13 reps, 100#- 13 reps, 120#- 2x10
DB Jumping Jacks: pair of 10# DBs- 5x25 ... cardio affect
Wrist Curls: 50# BB- 30, 30, 20, 20 reps

[nycmil]

10-26-2015

misc high volume session to kill time

N grip Pulldowns (FatGripz) (ff): 135#- 10 reps, 180#- 7 reps, 195#- 5 reps, 210#- 5 reps, 225#- 2x4
Cable Flyes (ff): 50#- 10, 10, 10, 5 reps + 30 sec static hold
Seated Leg Curls (cybex): 90#- 17 reps, 110#- 13 reps, 130#- 8 reps, 150#- 3x5
Leg Extension (hoist): 7 bricks- 21 reps, 9 bricks- 13 reps, 11 bricks- 8 reps, 13 bricks- 3x5
Tri Pushdown (supra bar): 90#- 5, 10, 10, 10 reps
Seated Lat Raise (LF): 80#- 3x11, 100#- 10 reps
Rev Lunges: OL band- 3x13 ... superset 1
Lunges: LF Hvy+ band- 5x10 ... superset 1
DB Incline Front Raise: pair of 20# DBs- 3x11
BB Rev Curls: 70#- 2x8, 90#- 4x7
Seated Calf Raise (N): 90#- 3x15 ... superset 2
1 arm Rope Tricep (ff): 3 bricks- 3x13 each arm ... superset 2

[nycmil]

10-26-2015

Athletic Strength +
DB Incline Rows: pair of 60# DBs- 3x10, pair of 70# DBs- 3x5
Cable Pullthroughs (FF): 80#- 10 reps, 100#- 2x10, 120#- 3x5
SA Pulldowns (FF): 12 bricks- 12 reps,15 bricks- 11 reps, 18 bricks- 2x7
Hip Extension (hoist): 10 bricks- 3x13 each leg
BB Seated Clean/Press: 80#- 3x12
Lateral Step Up: 45# plate- 3x15 ... each leg ... superset 1
Cross body Pull/Push: 3x15 ... each side ... superset 1
Leg Adduction: RM band- 3x 35 sec holds ... each leg
Leg Extension (hoist): 9 bricks- 13 reps, 11 bricks- 10 reps, 13 bricks- 3x5, 15 bricks- 3x4
Row Machine Shrugs (icar): 140#- 4x17
DB Side Press + bands: 50# DB + RM band- 3x8 ... each side
30 min walk to/from gym

[nycmil]

10-26-2015

Athletic Strength +
DB Incline Rows: pair of 60# DBs- 3x10, pair of 70# DBs- 3x5
Cable Pullthroughs (FF): 80#- 10 reps, 100#- 2x10, 120#- 3x5
SA Pulldowns (FF): 12 bricks- 12 reps,15 bricks- 11 reps, 18 bricks- 2x7
Hip Extension (hoist): 10 bricks- 3x13 each leg
BB Seated Clean/Press: 80#- 3x12
Lateral Step Up: 45# plate- 3x15 ... each leg ... superset 1
Cross body Pull/Push: 3x15 ... each side ... superset 1
Leg Adduction: RM band- 3x 35 sec holds ... each leg
Leg Extension (hoist): 9 bricks- 13 reps, 11 bricks- 10 reps, 13 bricks- 3x5, 15 bricks- 3x4
Row Machine Shrugs (icar): 140#- 4x17
DB Side Press + bands: 50# DB + RM band- 3x8 ... each side
30 min walk to/from gym

Date should be 10-29-2015

[nycmil]

11-02-2015

Athletic Strength + Size
alternating lower/upper body work. some mixed grips stuff (try some cont. lifts later when elbow is better)

DB Low Box Jumps: holding pair of 10# DBs- 13 jumps, pair of 25# DBs- 3x11 jumps, pair of 30# DBs- 3x8 jumps ... superset 1
Mixed grip Curls: 70#- 4x11 ... switched grip after every set ... superset 1
DB Squats (static hold @parallel): pair of 70# DBs- 40, 40, 40, 33 sec holds, pair of 80# DBs- 4x 30 sec holds ... superset 2
Mixed grip Pulldowns (ff): 135#- 4x13 ... switched grip after every set ... superset 2
DB Clean Pulls: pair of 80# DBs- 4x3 ... superset 3
V bar Row (FatGripz)(ff): 135#- 15 reps, 165#- 12 reps, 195#- 2x8, 210#- 5 reps ... superset 3
Leg Curls (hoist): 7 bricks- 15 reps, 9 bricks- 5x5
Incline Chest (naut adv. incline): 1 plate/side- 4x12
Seated Adductor (cybex): 70#- 2x26 ... superset 4
Seated Abductor (cybex): 70#- 26, 26, 17 reps ... superset 4
DB Incline Front Raise: pair of 20# DBs- 3x13 ... superset 5
DB Incline SAKBs: pair of 20# DBs- 3x17 ... superset 5