Moving Something

[nycmil]

Athletic Strength + Size
04-14-2016 (SFBX)


DB Box Squats: pair of 120# DBs- 12, 12, 12, 10 reps

Seated Hip Flexion: 30#- 3x 13 ... each side

BB Seated Clean/Press: 90#- 7 reps, 110#- 7, 7, 5, 6 reps ... superset 1

DB Step Ups: pair of 45# DBs- 2x12, pair of 60# DBs- 2x7,pair of 70# DBs- 3x7 ... each leg ... superset 1

SA Pulldowns (FF): 130#- 17 reps, 170#- 10 reps, 190#- 2x7

Duffin Drill: RM band- 5x8 ... superset 2

Pullthrough: RM band- 2x15, BMM band- 5x10 ... superset 2

Close grip Press (icar): 150#- 13 reps, 170#- 13 reps, 190#- 3x7

Cable Row (UH pull apart): 120#- 13 reps, 150#- 10 reps, 180#- 3x7

BB SLDLs: 110#- 3x12 ... superset 3 ... added while waiting

1 arm Side Press: BMM band- 3x15 ... each arm ... superset 3 ... added while waiting

Walk to/from gym: 2x 30 min walk

[nycmil]

Athletic Strength + Size
04-18-2016 (SFBX)

DB Deadlifts (FatGripz): pair of 85# DBs- 3x5, pair of 95# DBs- 4, 3, 4, 4, 3 reps ... superset 1
Jammer Extension (ST): 1 plate/side- 12 reps, 1.25 plates/side- 10 reps, 2 plates/side- 10 reps, 2.25 plates/side- 5x5 ... superset 1

Seated Calf Raise (HS): 90#- 25 reps, 140#- 15 reps, 180#- 9, 9, 6 reps ... superset 2
Pulldowns (FF): Rev grip 180#- 2x13, 210#- 8 reps and Wide Grip 150#- 2x13 ... superset 2

Standing Cable Crunch (FF): 80#- 4x11 ... superset 3
Duffin Drill: 4x11 ... superset 3

SLDLs (stand on plate): 110#- 3x13 ... superset 4
DB Upright Rows: pair of 45# DBs- 3x8 ... superset 4

Rev Tricep Pushdown (FF): 40#- 21 reps, 60#- 3x10
Alternating Cable Rows (FF): 105#- 3x10 ... each arm
Cable Leg Adductor (FF) 20#- 4 sets ... each leg

Walk to/from gym: 2x 30 min walk

[nycmil]

04-21-2016 (PHBX)

Hip flexor was acting up. And I had to change location/exercises.

DB Squats (iso hold @ parallel): pair of 60# DBs- 2x 30 sec holds, pair of 70# DBs- 3x 30 sec holds, pair of 85# DBs- 3x 25 sec holds
DB 1 arm Side Press (floor to overhead): 85# DB- 5 reps, 95# DB- 1,1,1,1,1 reps, 100# DB- 1,1 reps ... each arm
DB Swing to Overhead: 50# DB- 13 swings, 60# DB- 3x8

Rev Lat Raise (KF): 2 bricks- 3x21 ... each side ... superset 1
DB L Lat Raise: pair of 25# DBs- 3x13 ... superset 1

DB Step Lunges: BW- 11 reps, pair of 45# DBs- 5,7,7,7,7,7 reps ... each leg
Rev Lunges: OL band- 4x10 ... each leg

Hip Extension (hoist): 10 bricks- 4x14 ... each leg ... superset 2
BB Rev Curls:90#- 4x8 ... supertset 2

[nycmil]

04-24-2016 (PHBX)

Practiced Yoke Walks and light weight supersets

Yolk Walk (on back): 115#- 3x, 165#- 4x
Yolk Walk (front): 165#- 4x, 185#- 4x

Lunges: HVY+ band- 3x10 ... each leg

Pulldown (old cybex): 10 bricks- 2x15 ... superset 1
Leg Curls (BM): 6 bricks- 2x15 ... superset 1

Seated Cable Crunch (KF): 60#- 4x15 ... superset 2
Leg Extension (old cybex): 60#- 10, 13, 13, 15 reps ... superset 2

DB 1 arm Curl/Rev OHP: pair of 40# DBs- 3x11 ... each arm ... superset 3
Opp Toe Touch: pair of 20# DBs- 3x13 ... each side ... superset 3

BP Shrugs (icar): 120#- 3x30

[Barny]

Very nice!

[benjamin365]

Nice log buddy.

[nycmil]

04-25-2016 (SFBX)

DB Deadlifts + bands: pair of 120# DBs + pair of RM bands- 8 reps, pair of 120# DBs + GMM bands- 8 reps, pair of 120# DBs + pair of GMM + RM bands- 5, 5, 5, 3, 3 reps
Front Raise (UH grip): 60#- 10 reps, 80#- 2x8 ... slow negatives
SA Pulldowns (FF): 130#- 15 reps, 170#- 10 reps, 190#- 2x7
DB Incline Flyes: pair of 40# DBs- 3x8

Standing Cable Crunch (FF): 50#- 13 reps, 80#- 11 reps, 100#- 3x5 ... superset 1
SLDLs (bands): pair of OL + GMM bands- 3x17 ... speed reps ... superset 1

Seated Cable Rows (cambered bar): 135#- 13, 13, 15 reps ... superset 2
Close Grip Press (icar): 150#- 3x15 ... superset 2

Calf Raise (icar leg sled): 180#- 21 reps, 260#- 21 reps, 300#- 10 reps, 340#- 8, 10 reps
BB Rev Curls (wide grip): 80#- 11, 8, 6, 6, 6 reps
Walk to/from gym: 2x 30 min walk

[nycmil]

Nice log buddy.

Thanks!

[nycmil]

04-28-2016 (SFBX)

Athletic Strength + Size ... but lower energy, lacking umph that session.

BB Clean/Press (FatGripz): 115#- 6 reps, 135#- 5 reps, 155#- 1, 1 reps
Rev grip OHP (rack): 135#- 5 reps, 155#- 3, 3 reps, 175#- 2, 2, 2 reps, 185#- 1, 1, 1, 1 reps
DB Box Squats: pair of 120# DBs- 12, 12, 10, 10 reps
Bent Over Row/Back Ext/Front Press: 45# plate- 5, 7, 7, 7 reps

Cable Pullthroughs (FF): 80#- 11 reps, 100#- 2x8, 120#- 3x5
Cable Rows (FatGripz)(FF): 135#- 15 reps, 165#- 2x8
Cable Leg Adductor (FF): 20#- 3x15 ... each leg
DB Cross body Hammer Curls: pair of 30# DBs- 13, 15, 17 reps
Upright Rows (behind back): 50#- 13, 10, 10 reps

Walk to/from gym: 2x 30 min walk

[nycmil]

05-02-2016 (SFBX)
Athletic Strength + Size

Pull Ups (wt harness): BW- 8 reps, 40# DB- 6 reps, 50# DB- 2x5, 60# DB- 2x3, 70# DB- 2, 2, 1, 1, 1 reps. Pleased, since I had no done any pull ups in 4 months (Dec/Jan)
Hip Flexion: 35#- 3x13 ... each side ... superset 1
DB 1 arm Side Press + band: 50# DB + RM band- 10, 10, 8 reps ... each arm ... superset 1

DB Calf Raise (standing on 10# plate): pair of 90# DBs- 15, 13, 10, 12 reps ... superset 2
1 arm SA Pulldowns (FF): 60#- 13 reps, 80#- 8 reps, 90#- 3x5 ... each arm ... superset 2
Hip Extension (hoist): 10 bricks- 3x11 ... each side ... superset 3
Upright Rows (bands): RM + BMM bands- 3x15 ... chin level ... superset 3

Leg Sled (icar): 220#- 25 reps, 300#- 16 reps, 340#- 2x11
BB Rev Curls: 90#- 3x7
Walk to/from gym: 2x 30 min walk

[nycmil]

05-04-2016 (PHBX)

Overhead Squats: 100#- 3x15
Bent Over Row/Back Ext/Front Press: 45# plate- 4x8
DB Step Ups: BW- 13 reps, pair of 40# DBs- 11 reps, pair of 55# DBs- 2x8, pair of 65# DBs- 4x7 ... each leg

Low Angle Rows (old cybex): 10 bricks- 12 reps, 12 bricks- 2x10, 13 bricks- 2x7
2 DBs Squat Swings: pair of 30# DBs- 3x10
Seated Shoulder Press (icar): 140#- 5 reps, 170#- 2, 4 reps, 180#- 2x3, changed grip 190#- 2x2, 200#- 2x2, 210#- 1 rep

Leg Curl (BM): 7 bricks- 13 reps, 10 bricks- 4x5
Close grip Press (icar)(FatGripz): 140#- 3x15
BB Wrist Curls: 65#- 17, 10, 10, 10, 10 reps ...after 30 min stretching

[nycmil]

05-09-2016 (SFBX)

DB Pendlay Rows (stiff leg, straight back, dead stop off floor): 110#- 2x6, 130#- 4x6, 150#- 3x6 ... 10 count hold against torso on last rep each set with 110-130# DB
Jammer Extension (STL): 1.25 plates/side- 10 reps, 2 plates/side- 8 reps, 2.25 plates/side- 2x5, 3 plates/side- 1, 1, 2, 2 reps

Hip Flexion: 25#- 3x15 ... each side
Leg Sled (icar): 260#- 15 reps, 340#- 2x11, 400#- 0 reps, 360#- 8, 11, 11 reps

DB Incline Flys: pair of 35# DBs- 3x11 ... superset 1
DB Squat Jumps: pair of 35# DBs- 3x7 ... superset 1
DB Rev Incline Flys: pair of 25# DBs- 3x12 ... superset 2
DB Squat Jumps: pair of 35# DBs- 3x7 ... superset 2

DB 1 arm Seated Clean/Press: pair of 35# DB- 3x7 ... each arm
Leg Curls (hoist): 7 bricks- 11 reps, 9 bricks- 4x5
Walk to/from gym: 2x 30 min walk

[nycmil]

05-12-2016 (SFBX)
BW: 203#

DB Squats (ATG)/Overhead Press (touch DBs overhead): pair of 75# DBs- 8 reps, pair of 85# DBs- 4x3, pair of 90# DBs- 3x2
BB Overhead Squat: 110#- 3x11

Cable Rows (pull apart handle)(FF): 135#- 15 reps, 165#- 11 reps, 195#- 8 reps, 210#- 6 reps, 225#- 3x5
Cable Pullthroughs (FF): 80#- 15 reps, 100#- 10 reps, 110#- 8, 7, 7 reps

DB 1 arm Seated Clean/OHP: 35# DB- 3x5, 40# DB- 3x5 ... each arm ... superset 1 (40# DB)
SLDLs (bands): pair of GMM + RM bands- 3x15 ... superset 1

Duffin Drill: RM band- 2x12, BMM band- 4x8 ... superset 2
Stretch Curls: RM band- 4x14 ... each arm ... superset 2

Pull Ups: BW- 4x8
Row Shrugs (FF): 105#- 3x13

Walk to/from gym: 2x 30 min

Few hours later a 60 min

[nycmil]

05-14-2016 (PHBX)
Athletic Strength

Pull Ups: BW- 10, 10, 10, 8 reps
DB Plank Rows: pair of 45# DBs- 12 reps, pair of 55# DBs- 10 reps, pair of 65# DBs- 2x8 ... each arm
Lunges: LF Hvy+ bands- 4x13 ... each leg

Diagonal Lift: 35#- 3x13 ... each side ... superset 1
Rev Lunges: OL band- 5x10 ... superset 1
DB Lateral Step Ups (low): 50# DB- 12 reps, 65# DB-3x10 ... each side

BB Wrist Curls (standing): 70#- 20, 12, 12, 12, 12 reps ... superset 2
DB Squat Jumps (PPJ and DBs): PPJ only- 13 jumps, PPJ + pair of 35# DBs- 3x7 jumps, PPJ + pair of 50# DBS- 2x5 jumps ... superset 2
Tricep Machine (old cybex): 3 bricks- 3x35

[nycmil]

05-16-2015 (SFBX)
Athletic Strength

1 arm Standing Overhead Press (Hoist Smith): 95#- 3x7 ... each arm ... way harder than any other Smith I ever used, harder than equal free weights. 95#- 7 partials each arm. and 145#- 5 reps with both arms
DB Squats (hold @ parallel): pair of 55# DBs- 3x 30 sec holds, pair of 65# DBs- 4x 30 sec holds
DB Clean Pulls: pair of 70# DBs- 2x8, pair of 80# DBs- 2x6, pair of 90# DBs- 3x5

Eagle Pulldowns (FM): 100#- 25 reps, 140#- 13 reps, 160#- 2x8 ... superset 1
Cable Chest Press (FM): 70#- 10, 10, 10, 7 reps ... superset 1
Leg Curls (hoist): 8 bricks- 10, 8, 8 reps, 10 bricks- 4x3 partials ... superset 2
Upright Rows chin level (eliteFTS bands): RM + BMM bands- 4x15 ... superset 2

Seated Calf Raise (Nau): 90#- 25 reps, 140#- 13 reps, 180#- 7, 10, 7 reps
BB Front Raise Overhead: 60#- 10 reps, 80#- 3x5
Walk to/from gym: 2x 30 min walk