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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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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • Very nice!
            SARMS Info Thread by SarmsSearch Use SHREDMD30 for 30% off!

            Comment


            • Nice log buddy.

              Comment


              • 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

                Comment


                • Originally posted by benjamin365 View Post
                  Nice log buddy.
                  Thanks!

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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