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Registration by Invite Only

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.

Thanks for your cooperation.
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  • 05-19-2016 (SFBX)
    Athletic Strength + Size

    Landmine Overhead Press (off floor): 2 plates- 7 reps, 3 plates- 4, 6, 6, 6, 6, 6 reps
    DB Pendlay Row (single hvy DB): 130#- 11 reps, 150#- 3x7 ... dead stop reps and DB held against torso for 3 count each rep
    Leg Sled (icar): 280#- 23 reps, 340#- 13, 13, 15 reps
    Straight Arm Pulldown (FF): 130#- 17 reps, 170#- 12 reps, 190#- 2x7
    Close grip Press (FF crossover): 3 bricks/side- 15 reps, 4 bricks/side- 13 reps, 5 bricks/side- 2x10

    Calf Raise (leg sled): 240#-4x17 ... toes pointed out ... superset 1
    DB Seated Upright Rows (behind back): pair of 25# DBs- 4x7 ... superset 1
    Knee Tuck (bench): 25# DB between feet- 4x12 ... superset 2
    DB SLDLs: pair of 65# DBs- 2x12, pair of 75# DBs- 3x8 ... superset 2
    Rev grip Pulldowns (FF): 165#- 12 reps, 195#- 9 reps, 210#- 5 reps, 225#- 3 reps
    Walk to/from gym: 2x 25 min walk

    Comment


    • 05-23-2016 (SFBX)
      Athletic Strength

      DB Deadlifts + elite FTS bands: pair of 110# DBs- 10 reps, pair of 110# DBs + GMM bands- 8 reps, pair of 120# DBs + GMM bands- 2x6, pair of 130# DBs + GMM bands- 3x5
      DB Shrugs + elite FTS bands: pair of 130# DBs + pair of GMM bands- 2x5
      Jammer Extension (STL): 2 plates/side- 10 reps, 2.25# plates/side- 2x5, 3 plates/side- 1, 1, 1, 3 partials

      DB Seated Upright Rows (behind back)
      : pair of 35# DBs- 5x7 ... superset 1
      Seated Leg Curls (CE): 130#- 12 reps, 150#- 9 reps, 170#- 5,5, 5, 4, 4 reps ... superset 1
      Seated Rows to armpits (FF): 135#- 13 reps, 165#- 9 reps, 195#-5 reps, 210#- 2x5 ... superset 2
      Duffin Drill: BMM band- 11 reps, BMM + OL bands- 2x8, BMM + OL bands + 35#- 3x8 ... superset 2

      Leg Adductor
      : med ankle band- 3x15 ... each leg
      Leg Abductor (walk): med ankle band + 35# DB- 3x trips
      Pulldowns (FF)(FatGripz): 150#- 8 reps, 180#- 2x5, 195#- 2x4, 210#- 2x3
      Walk to/from gym: 2x 25 min walk

      Comment


      • 05-26-2016 (SFBX)

        Athletic Strength

        DB Incline Rows: pair of 50# DBs- 17 reps, pair of 60# DBs- 11 reps, pair of 70# DBs- 3x7
        DB Shrugs + bands: pair of 90# DBs + pair of GMM bands- 13 reps, pair of 100# DBs + pair of GMM bands- 3x7

        DB step Lunges
        : pair of 40# DBs- 5x7 ... each leg, pair of 50# DBs- 3x5 ... each leg ... superset 1 starting w/ 50's
        DB 1 arm Curl/Rev Overhead Press: pair of 40# DBs- 3x7 ... each side ... superset 1

        Hip Extension (hoist): 10 bricks- 3x11 ... each leg
        DB Rack Walk: pair of 55# DBs- 4x trips

        1 arm OH Shrugs (Iso Lat Press)
        : 50#- 2x21 ... each side ... superset 2
        Row Shrugs (icar): 140#- 3x17 ... superset 2

        Opp Toe Reach
        : pair of 20# DBs- 3x17 ... each side
        Walk to/from gym: 2x 25 min walk

        Comment


        • 05-29-2016 (PHBX)

          DB Sumo Pulls:130# DB-4x15
          DB Plank Rows: 50# DB- 13 reps, 60# DB- 3x8 ... each arm
          DB 1 arm Overhead Press + band (lockout/hold): 50# DB + RM band- 7 reps, 60# DB + RM band- 5 reps, 70# DB + RM band- 3x5 ... each arm
          50# DB + BMM band- 5 reps, 60# DB + BMM band- 4 reps, 70# DB + BMM band- 2x2 ... each arm

          Leg Extension (old cybex)
          : 100#- 14 reps, 120#- 8 reps, 140#- 3x5, 150#- 3 reps
          Diagonal Lifts: 35#- 3x14 ... each side

          Cable Leg Adductor (K): 3x17 ... each leg ... superset 1
          Pullover (old cybex): 100#- 3x11 ... superset 1
          Pull Ups (FatGripz): BW- 5x5 ... superset 2
          DB 1 Leg SLDLs: 55# DB- 8, 8, 10 reps ... each leg ... superset2

          Comment


          • 05-31-2016 (SFBX)

            Pull Ups (DB/wt harness): BW- 8 reps, 40# DB- 6 reps, 50# DB- 2x4, 60# DB- 4x3, 70# DB- 1,1 rep
            Tri Bar Overhead Press: 120#- 8 reps, 140#- 6 reps, 160#- 3 reps, 170#- 2x2

            Seated Leg Curl (CE)
            : 90#- 4x 30 sec holds then finished with 17 reg. reps ... superset 1
            Leg Extension (CE): 90#- 4x 30 sec holds then finished with 28 reg reps ... superset 1

            Paloff Press (V)
            : RM band- 3x17 ... each side
            Paloff Press (H): BMM band- 2x16 ... each side

            Row Shrugs (icar)
            : 140#- 3x13
            Glute Ham Raise (TS): BW- 5x10
            PowerWheel Abs: BW- 5x12

            Walk to/from gym
            : 2x 25 min

            Comment


            • 06-06-2016 (SFBX)

              3 grip OHP (Snatch, Regular, Center of bar grips) all three variations, then rest
              95#- 5 reps, 165#- 4 reps, 145#- 6 reps
              115#- 5 reps, 165#- 5 reps, 145#- 6 reps
              125#- 4 reps, 175#- 3 reps, 155#- 6 reps

              Inverted Rows: BW- 15, 15, 10 reps
              DB Squats (iso holds@ parallel): pair of 60# DBs- 3x 33 sec holds, pair of 70# DBs- 3x 30 sec holds, pair of 80# DBs- 2x 28 sec holds
              Plank Rows: pair of 45# DBs- 3x11 ... each arm
              DB Squat Jumps: pair of 45# DBs- 2x7 jumps, pair of 55# DBs- 6, 6, 5, 5 reps ... superset 1 with 55's
              DB Upright Rows (alternating): pair of 55# DBs- 3x8 ... superset 1

              1 arm SA Pulldowns (FF)
              : 60#- 16 reps, 80#- 11 reps, 100#- 3x5 ... each arm
              Glute Ham Raise (TS): BW- 15 reps, 15# DB- 2x10, 25# DB- 3x8
              Fly Machine (CE): 90#- 17, 21, 26 reps
              Calf Raise (leg sled): 240#- 17, 21 reps, 280#- 15 toes in, 300#- 21 toes out
              Total time walking: 1 hr 10 min

              Comment


              • 06-08-2016 (PHBX)

                Low Angle Rows (old cybex): 12 bricks- 13 reps, 14 bricks- 4x8
                Power Wheel (LL) Abs Rollout: BW- 5x15 ... superset 1
                Knee to Standing (type of sissy squat): pair of 25# plates- 5x14 ... superset 1
                PowerWheel (LL) Knee Ins: BW- 4x10

                Spud Inc Stability Bench Press: 95#- 3 reps, 145#- 3 reps, 195#- 6x2 ... pause/ dead stop @ bottom, press to lockout and count to 5-10. works on stability and lockout as the plates are swinging front to back and side to side while pressing ... superset 2
                SLDLs: pair of RM + OL bands- 4x15 ... superset 2
                Pull Ups (FatGripz): BW- 5x5

                Comment


                • 06-09-2016 (SFBX)

                  Second day in a row and 3rd out of last 4 days

                  Leg Sled (icar): 280#- 28 reps, 340#- 5x14 ... superset 1
                  DB 1 arm Curls/Rev grip Overhead Press: pair of 55# DBs- 4x6 ... each arm ... superset 1
                  Cable Pullthrough (FF): 90#- 3x11
                  Rev grip Pulldowns (FF): 165#- 13 reps, 210#- 7 reps, 225#- 6 reps, 240#- 4 reps, 255#- 2x3

                  Seated Hip Flexion: 30#- 4x16 ... each side ... superset 2
                  DB Skullchrushers: pair of 15# DBs- 4x23 ... superset 2
                  Leg Extension (CE): 90#- 4x 30 sec static holds ... superset 3
                  Seated Leg Curls (CE): 90#- 4x 30 sec static holds ... superset 3

                  DB Kelso Shrugs: pair of 45# DBs- 5x10
                  DB Forearm Rockers: pair of 45# DBs- 3x8
                  Walk to/from gym: 2x 30 min walk

                  Comment


                  • Light training on rest day
                    (PHBX)
                    203.5#

                    Standing Leg Curl (BM): 8 bricks- 3x15 ... each leg ... superset 1
                    1 arm Side Pulldown (old cybex): 5 bricks- 3x11 ... each arm ... superset 1
                    Hip Adductor (icar): 70#- 3x23 ... superset 2
                    Hip Abductor (icar): 70#- 3x23 ... superset 2

                    Front Press: 45# plate- 3x25
                    Rev Planks (holds): 50#- 4x 40 sec holds
                    Decline Pullover: 25# plate- 3x25
                    Jumping Jacks: pair of 10# DBs- 4x17
                    Walk later on in the day: 50 mins
                    Last edited by nycmil; August 26, 2016, 02:23 AM.

                    Comment


                    • 06-13-2016 (SFBX)

                      was drained, but stuck with session

                      Pendlay Rows (dead stop from floor, hold DB against torso)
                      : 150#- 4x11
                      BB Hack Squat: 225#- 3x10, 275#- 2x5
                      Paloff Press (V): RM band- 3x14 ... each side
                      Cross body Pull: RM band- 3x15 ... each side

                      Knee to Standing (sissy squat variation)
                      : BW- 11 reps, pair of 25# DBs- 2x11, pair of 40# DBs- 4x8
                      1 arm Front Press: RM band- 3x17 ... each arm
                      Pulldowns (FF): 165#- 11 reps, 195#- 10 reps, 210#- 6 reps, 225#- 3x4
                      Seated Leg Curls (CE): 110#- 21 reps, 150#- 4x6
                      Shrugs (CR machine): 8 bricks- 2x13, 10 bricks- 3x10
                      Walk to/from gym: 2x 25 min walk

                      Comment


                      • check your PMs

                        Comment


                        • Atlantis Vacation Workout

                          A great, small gym. I wish I went 3-4 times vs once at the end. Did one set on most of the machines before seeing the free weights farther back.

                          Shoulder Press (TG): 110#- 17 reps
                          Pulldowns (TDB DeadliftsG): 120#- 17 reps
                          Chest Press (TG): 120#- 17 reps
                          Low Rows (TG): 190#- 2x10
                          Lower Back Ext (TG): 90#- 25 reps
                          Ab Crunch (TG): 60#- 21 reps
                          Cable Step Ups (TG): 50#- 11, 15 reps each leg, 80#- 2x13 each leg

                          DB Deadlifts
                          : pair of 100# DBs- 3x10
                          BB Curls/Rev grip Overhead Press: 110#- 3x5
                          DB 1 arm Overhead Press: 80# DB- 5 reps, 90# DB- 4 reps, 100# DB- 2x3 ...each arm
                          DB 1 arm Snatch (full squat snatch): 50#- 2x7 ... each side

                          Cable Cross Rows (TG)
                          : 50#- 13 reps ... each side
                          Cable Front Press (TG): 75#- 2x8
                          Cable Standing 1 Leg Curls (TG): wt?- 17 reps
                          Lower Back Ext (TG): 90#- 25 reps

                          Comment


                          • 06-16-2016 (SFBX)
                            Athletic Strength

                            DB Squats (iso hold @ parallel): pair of 65# DBs- 2x 30 sec holds, pair of 75# DBs- 3x 30 sec holds ... superset 1
                            DB 1 arm Curls/Rev OHP: pair of 55# DBs- 3x6 ... each arm ... superset 1
                            DB Deadlifts: pair of 110# DBs- 8 reps, pair of 130# DBs- 3x6

                            Close grip Press (icar): 150#- 12, 10, 10 reps, 170#- 8 reps, 190#- 2x5 ... superset 2
                            BB Overhead Shrugs (snatch grip): 50#- 4x17 ... superset 2

                            DB SLDLs: pair of 60# DBs- 13 reps, pair of 70# DBs- 11 reps, pair of 80# DBs- 3x8 ... superset 3
                            Pulldown Shrugs (wide grip): 90#- 3x23 ... superset 3
                            Lateral Walks: ankle band + 50# plate- 4x trips

                            Seated Calf Raise (HS): 90#- 21 reps, 140#- 13, 10, 10 reps ... superset 4
                            DB 1 arm Rev Wrist Curls: 25# DB- 13, 15, 15, 13 reps ... superset 4

                            Comment


                            • 06-19-2016 (SFBX)

                              brief workout before gym closed. rushed through, less rest.

                              DB 1 arm Snatch (full squat): 50# DB- 7 reps, 60# DB- 2x5, 70# DB- 3x3 ... each arm
                              Tri Bar Overhead Press: 140#- 6 reps, 160#- 4 reps, 170#- 2x2 ... from floor
                              DB 1 Leg SLDLs: 45#- 2x11 ... each leg, 65#-2x11 ... each leg
                              Pull Ups (DB in wt harness): BW- 11 reps, 50# DB- 2x4, 60# DB- 6x2 ... superset 1
                              DB Calf Raise: pair of 55# DBs- 12, 16, 16, 16, 16, 16 reps ... superset 1
                              Walk to/from gym: 2x 25 min walk

                              2 hrs later Handball game (was stiff, not fluid)



                              06-21-2016 (SFBX)

                              alternating upper/lower body

                              Pull Ups (DB in wt harness): BW- 8 reps, 55# DB- 4, 3 reps, 65# DB- 3x3, 75# DB- 3x2, 85# DB- 1 rep
                              DB Clean Pulls (DL/Shrug/Calf Raise): pair of 70# DBs- 11 reps, pair of 80# DBs- 2x7, pair of 90# DBs- 2x6, pair of 100# DBs- 3x5
                              BB Seated Clean and Press: 80#- 7 reps, 100#- 3x5
                              Leg Curls (hoist): 7 bricks- 13 reps, 9 bricks- 5, 5, 4, 3, 3 reps

                              Seated Dip Machine (NN): 12 bricks- 17 reps, 14 bricks- 2x10
                              DB Hammer Curls: pair of 40# DBs- 2x15 ... superset 1
                              DB Skullcrushers: pair of 20# DBs- 3x16 ... superset 1
                              N Squats: 16 bricks- 3x16, 19 bricks- 12 reps

                              Pulldown Shrugs (FF): 135#- 3x15 ... superset 2
                              Seated Calf Raise (N): 90#- 25 reps, 140- 21, 13, 9 reps ... superset 2
                              Opp Toe Touch: pair of 20# DBs- 3x15 ... each side
                              Walk to/from gym: 2x 30 min walk

                              Comment


                              • 06-24-2016 (PHBX)

                                alternating lower/upper body and supersets to delay fatigue

                                DB Deadlifts: pair of 120# DBs- 2x7, pair of 130# DBs- 2x6, pair of 145# DBs- 2x3
                                Straight arm Pulldowns (KFCC): 13 bricks- 15 reps, Stack + 10#- 10 reps, Stack + 20#- 2x6
                                BB Overhead Squats: 100#- 4x11
                                V Bar Rows (FatGripz)(KF): 110#- 15 reps, 150#- 10 reps, 200#- 3x4, 220#- 2 reps, 240#- 1 reps
                                Hip Extension (hoist): 12 bricks- 3x13 ... each leg

                                Counter movement Jumps: holding 10# plate- 2x 13 jumps, holding 25# plate- 5x8 jumps ... superset 1
                                Pulldown Shrugs (old cybex): 8 bricks- 3x17 ... superset 1

                                Duffin Drill: RM band- 10 reps, BMM band- 10 reps, RM + BMM bands- 2x10 ... superset 2
                                DB Lateral Raise (partial): 40# DB- 10, 10, 10, 7 reps ... superset 2

                                DB Calf Raise: pair of 65# DBs- 4x13 ... superset 3
                                DB Wrist Curls: 25# DB- 13, 9, 9, 9 reps ... each arm ... superset 3

                                Comment

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