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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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  • 06-27-2016 (SFBX)
    Athletic Strength

    DB Swing to Overhead: 50#- 13 reps, 60#- 2x10, 70#- 2x6
    DB Rev Lunges: pair of 50# DBs- 6, 6, 7, 7, 7, 7, 7 reps ... each leg
    Diagonal Lift: 35#- 3x13 ... each side ... superset 1
    DB 1 Leg SLDLs: 50# DB- 4x12 ... each leg ... superset 1

    Eagle Pulldowns (FM): 120#- 17 reps, 160#- 2x8, 180#- 2x4
    Leg Sled (icar): 280#- 22 reps, 340#- 15 reps, 400#- 2x8, 360#- 11 reps ... superset 2
    Close grip Press (icar): 140#- 2x21, 160#- 14 reps, 170#- 9 reps, 190#- 5 reps ... superset 2

    Rev grip Pulldowns (FF): 180#- 13 reps, 210#- 10 reps, 240#- 2x5
    Lateral Strides: ankle band + 50# plates- 3x trips
    Walk to/from gym: 2x 25 min walk

    Comment


    • 06-30-2016 (SFBX)
      Athletic Strength

      DB Squat/Overhead Press (ATG squat/touch DBs overhead): pair of 70# DBs- 2x7, pair of 85# DBs- 3, 4, 3, 3, 3, 3 reps

      DB Squats (on mini ramp for heel elevation): BW- 13 reps, pair of 45# DBs- 13 reps, pair of 70# DBs- 2x8, pair of 85# DBs- 2x7
      Longsnap: 45#- 3x11 ... each side
      Flyes (CE)(static holds): 110#- 30 sec holds, 150#- 30, 25, 17, 16 sec holds
      Cable Row (UH grip, pull apart)(FF): 105#- 15 reps, 135#- 13 reps, 165#- 12 reps, 195#- 2x7

      Pullthroughs: BMM band- 13 reps, BMM + RM bands- 3x10, OL + RM bands- 5 reps ... triset
      Duffin Drill: BMM + RM bands- 3x10 ... triset
      Chest Crossover: pair of 10# plates- 3x22 ... triset ... for longer recovery, but being active

      DB Seated Upright Row (behind back): pair of 30# DBs- 3x11 ... superset 2
      Tibia (HS): 20#- 21, 23, 28, 31 reps ... superset 2
      Walk to/from gym: 2x 25 min walk

      Comment


      • 07-03-2016 (PHBX)

        BB Clean and Press: 155#- 6x3, 175#- 1, 1, 1 reps (10 sec hold overhead)
        DB Bent Over Row/SLDLs (done back to back= 1 rep): pair of 50# DBs- 8 reps, pair of 65# DBs- 2x6, pair of 75# DBs- 4x5
        Hip Flexion: 20#- 3x17 ... each side

        SA Pulldowns (KFCC): Stack- 11 reps, Stack + 10#- 8 reps, Stack + 20#- 2x6
        Rev Lunge: OL band- 5x11 ... each leg ... triset after 3rd set
        Chest Press (old cybex): 130#- 3x17 ... triset
        Seated Face Pull (KF): 50#- 3x15 ... triset

        Counter movement Jumps: holding 10#- 2x13 jumps, 25#- 5x8 jumps
        BB Rev Curls: 80#- 11, 11, 8, 8, 6 reps ... superset 1
        Leg Adductor: ankle band- 16, 17, 17, 17, 17 reps ... each leg ... superset 1
        Rope Tricep (KF): 3 bricks- 17 reps, 4 bricks- 13, 12, 10, 13 reps

        Comment


        • 07-06-2016 (SFBX)

          Tri Bar Overhead Press: 120#- 10 reps, 170#- 2, 2, 2, 2, 2, 3 reps, 180#- 3x2 partial just short of lockout

          DB Jump Squats: BW- 6 jumps, pair of 45# DBs- 5, 6, 6 jumps, pair of 60# DBs- 6x5 jumps
          Squat/Front Raise (overhead): 45# plate- 4x16

          Cable Alternating Rows (FF): 105#- 10 reps, 120#- 10 reps, 135#- 8 reps, 150#- 2x5 ... each arm
          Close grip Press (icar): 140#- 20 reps, 160#- 15 reps, 180#- 8, 6, 6 reps
          Press Shrugs (icar): 150#- 3x21
          Leg Extension (hoist): 8 bricks- 17 reps, 10 bricks-10 reps, 12 bricks- 2x8, 14 bricks- 6 reps

          Pullthroughs: BMM bands- 15 reps, BMM + RM bands- 3x8 ... triset
          Stretch Curls: RM band- 3x15 ... each arm ... triset
          Rev Pullthroughs: 25#- 13, 13, 10, 13 reps ... triset

          Cable Brach Curls: 2 bricks- 10,11,12 reps ... each arm ... superset
          Rope Triceps: 6 bricks- 14 reps, 7 bricks- 14, 15 reps ... superset

          Comment


          • 07-09-2016 (PHBX)

            Only 2hrs sleep and 12 min nap before lifting

            BB Curl/Rev grip Overhead Press: 95#- 8 reps, 115#- 5 reps, 135#- 4x2, 145#- 1, 1, 1 reps

            DB Deadlifts + bands: pair of 115# DBs + pair of GMM bands- 7 reps, pair of 125# DBs + pair of GMM bands- 2x6
            DB Shrugs + bands: pair of 125# DBs + Pair of GMM bands- 4x5
            DB Box Squats (bench): pair of 125# DBs- 3x7

            Cable Rev Lat Raise (KFCC): 3 bricks- 21 reps, 4 bricks- 21 reps, 5 bricks- 21 reps
            Lunge (band): LF Hvy+ band- 4x11 ... each leg ... superset 1A/1B
            Pulldown (old cybex): 10 bricks- 2x13 ... superset 1A
            Pulldown Shrugs: 6 bricks- 2x25 ... superset 1B

            Standing Leg Curls (BM): 6 bricks- 3x17 ... each leg
            BB Upright Row: 90# ez bar- 4x8

            Comment


            • 07-12-2016 (SFBX)

              DB Box Squats: pair of 110# DBs- 4x13 ... forearms were spent from last workout

              DB 1 arm Overhead Press + band: 50# DB + RM band- 8 reps, 60# DB + RM band- 7 reps, 75# DB + RM band- 5 reps, 50# DB + BMM band- 6 reps, 60# DB + BMM band- 2x5 ... each arm ... superset last 3 sets
              DB Rev Lunges: pair of 45# DBs- 7x6 ... each leg ...superset
              DB Low Incline Flys: pair of 30# DBs- 3x15

              Cable Alternating Rows (FF): 105#- 10 reps, 120#- 10 reps, 135#- 2x6 ... each arm
              Calf Raise (Leg Sled icar): 240#- 31 reps, 300#- 15, 23, 23 reps
              Seated Dip Machine (NN): 12 bricks- 23 reps, 14 bricks- 17 reps, 16 bricks- 6, 8 reps
              Rev Pulldowns (FF): 150#- 10 reps, 180#- 8 reps, 210#- 7 reps, 240#- 2x5, 255#- 2x3

              Tibia (HS): 20#- 30 reps, 50#- 3x16 ...superset 2
              Rotator Cuff: pair of 10# DBs- 2x3x15 ... 2 exercises ... superset 2
              Crunch (DB on chest): 30# DB- 3x17
              Walk to/from gym: 2x 25 min walk

              Comment


              • 07-17-2016 (SFBX)

                Jammer Extension (STL): 1.25 plates/side- 10 reps, 2 plates/side- 8 reps, 2.25 plates/side- 3, 3, 3, 3, 3, 3, 3 reps

                DB 1 arm High Pull (floor to ear): 60# DB- 10 reps, 75# DB- 2x7, 85# DB- 5, 6 reps ... each arm ... superset 1
                DB Squat (iso hold @ parallel): pair of 60# DBs- 2x 35 sec holds, pair of 75# DBs- 30, 25, 21 sec holds, pair of 85# DBs- 3x 23 sec holds ... superset 1

                Straight Arm Pulldown (FF): 130#- 17 reps, 160#- 12 reps, 180#- 7 reps
                Cable Rows (FatGripz): 150#- 12 reps, 180#- 8 reps, 210#- 2x5
                Seated Cable Crunch (pulldown): 75#- 4x15

                Pullthroughs (bands): BMM band- 13 reps, BMM + RM bands- 3x8 ... superset 2
                DB Crossovers: pair of 15# DBs- 3x16 ... superset 2
                Hip Extension (hoist): 9 bricks- 3x13 ... each leg
                Walk to/from gym: 2x 30 min

                Comment


                • 07-20-2016 (PHBX)

                  DB Swings (floor to overhead): 45# DB- 10 reps, 60# DB- 8 reps, 70# DB- 3x7
                  DB Deadlifts: pair of 125# DBs- 8 reps, pair of 135# DBs- 5x5
                  BB Snatch grip Shrugs: 135#- 10 reps, 155#- 10 reps, 185#- 2x7, 205#- 2x5
                  Seated Leg Curls (old cybex): 110#- 13 reps, 130#- 3x7, 150#- 2x5

                  Rev Lunges: OL band- 11, 11, 11, 8 reps ... each leg ... superset 1
                  Rev grip Pulldowns (old cybex): 12 bricks- 3x13 ... superset 1

                  Duffin Drill: RM + BMM bands- 3x11 ... superset 2
                  Seated Cable Crunch (old cybex pulldown): 7 bricks- 8, 10, 10, 8, 8 reps ... superset 2

                  SAKB: RM band- 3x 30 ... superset 3
                  Cossack Squats: 35#- 3x15 each side ... superset 3
                  Seated Dip Machine (icar): 8 bricks- 2x10, Stack- 4x5
                  Last edited by nycmil; November 6, 2016, 12:44 AM. Reason: push wrong button

                  Comment


                  • 07-23-2016 (SFBX)

                    BB Clean and Press: 135#- 7 reps, 155#- 5 reps, 175#- 6x2
                    Lateral Step Ups: 45# plate- 3x15 ... each leg
                    Rows (2 pt. unsupported, dead stop): 110# DB- 13 reps, 130# DB- 10 reps, 150# DB- 7, 5, 6 reps

                    Cable Back Ext. (FF): 60#- 15 reps, 90#- 17 reps, 120#- 2x15 ... superset 1
                    Tibia (HS): 50#- 20, 17, 17, 16 reps ... superset 1

                    Shrugs (FatGripz/cable crossover): 90#/side- 13 reps, 120#/side- 13 reps, 140#/side- 2x7 superset 2
                    Overhead Squats: 110# ez bar- 4x10 ... superset 2

                    Close grip Press (icar): 140#- 17 reps, 160#- 3x10 ... superset 3
                    V Jumps: holding 10# plate- 10 jumps, holding 20# plate- 3x12 jumps ... superset 3
                    Walked to gym: 25 min walk and 35 min walk few hour later

                    Comment


                    • 07-26-2016 (SFBX)

                      DB 1 arm Overhead Press: 85#- 5 reps, 95#- 4 reps, 100#- 5x3 ... each arm
                      DB Incline Bench Rows: pair of 55# DBs- 11 reps, pair of 65# DBs- 2x7, pair of 75# DBs- 6, 6, 6, 4 reps ... superset 1
                      Kneeling to Standing (sissy sqt): BW- 13 reps, pair of 25# DBs- 2x11, pair of 35# DBs- 2x7 ... superset 1

                      DB Rev Lunges: pair of 50# DBs- 6x7 ... each leg ... superset 2A/B
                      DB Incline Flyes: pair of 35# DBs- 3x7 ... superset 2A
                      Eagle Pulldowns (FM): 120#- 16 reps, 160#- 10 reps, 180#- 7 reps, 200# (Stack)- 2x5 ... superset 2B

                      Seated Leg Curls (CE): 110#- 13 reps, 130#- 10 reps, 150#- 3x7 ... superset 3
                      1 arm SA Pulldowns (FF): 50#- 13 reps, 70#- 3x11 ... each arm ... superset 3

                      Hip Flexion: 35#- 2x15, 45#- 2x7 ... each side
                      1 arm Tricep (UH)(FM): 35#- 3x15 ... each arm
                      Walk to/from gym: 2x 30 min walk

                      Comment


                      • 08-01-2016 (SFBX)

                        DB Deficit Deadlifts: pair of 110# DBs- 2x10, pair of 120# DBs- 7 reps, pair of 130# DBs- 3x4
                        Z Press: 80#- 10 reps, 100#- 6, 6, 7 reps
                        DB 1 arm Rows (FatGripz): 70#- 10 reps, 80#- 10 reps, 90#- 6, 6, 5 reps ... each arm

                        Pullthroughs: RM + BMM bands- 4x11
                        Pulldowns (FatGripz )(FF): 150#- 9 reps, 180#- 3x6
                        Pulldown Shrugs (FF): 135#- 3x17
                        V Jumps: holding 10# plate- 2x13 jumps, 25# plate- 4x10 jumps, 35# plate- 7 jumps

                        DB Hammer Curls (FatGripz): pair of 45# DBs- 5x5
                        DB Incline SAKB: pair of 15# DBs- 13, 15, 15, 15, 15 reps
                        Tibia (HS): 50#- 4x15
                        Walk to/from gym: 2x 30 min walk

                        Comment


                        • 07-29-2016

                          BB Overhead Squats: 110# ez bar- 4x12
                          DB Thrusters (ATG Squat/touch DBs overhead): pair of 75# DBs- 5 reps, pair of 85# DBs- 3x3, pair of 90# DBs- 1, 2, 2, 2 reps
                          Cable Rows (V bar)(static holds w/ bar to torso): 180#- 23 sec holds, 210#- 3x 20 sec holds, 225#- 2x 16 sec holds
                          Hip Extension (hoist): 10 bricks- 11 reps, 11 bricks- 10 reps, 12 bricks- 2x8 ... each leg

                          Very Close Grip Press (icar): 150#- 16 reps, 180#- 2x10, 190#-2x5 ... superset 1
                          Kelso Shrugs: 90#- 12 reps, 110#- 10, 12, 10 reps ... superset 1

                          Leg Adductor: band- 4x17 (R), 3x17 (L) ... band snapped on L side
                          1 arm Rev Tricep (FM): 40#- 3x17 ... each arm
                          DB Incline 30 degree Curls: pair of 20# DBs- 7, 11, 11, 11 reps

                          Jumping Jacks: pair of 10# DBs- 5x17 ... superset 2
                          Inchworm: pair of 5# DBs- 5x12 ... superset 2
                          Walk to/from gym: 2x 30 min walk

                          Comment


                          • 08-04-2016 (SFBX)

                            Athletic Strength

                            Front Squats (Hoist smith):
                            45#/side- 10 reps, 70#/side- 4x6, 90#/side- 3, 3, 2 reps ... still feels heavier/harder than free weights
                            Tri Bar Overhead Press: 140#- 7 reps, 160#- 4 reps, 170#- 3x3, 180#- 1, 1, 1 reps

                            DB 1 arm Seated Clean and Press: 35# DB- 7 reps, 45# DB- 2x5, 50# DB- 5 reps, 55# DB- 2x3 ... each side
                            Knee to Standing (sissy squat):BW- 13 reps, pair of 35# DBs- 13, 11, 11, 11 reps

                            Duffin Drill: RM + BMM bands- 2x13, BMM + OL bands- 3x8
                            1 arm Rev grip Pulldown (FF): 70#- 3x11, 90#- 5 reps ... each side
                            Rope Triceps (FF): 50#- 15, 15, 15, 13 reps ... rest pause last 2 sets

                            Leg Curls (hoist): 7 bricks- 13 reps, 9 bricks- 5x5 ... superset last 3 sets
                            Row Shrugs (icar): 180#- 3x22 ... superset
                            Squat/Front Press: 25# plate- 3x15

                            Walk to/from gym: 2x 30 min walk

                            Comment


                            • 08-08-2016 (SFBX)

                              Landmine Pick Up (floor to overhead): 2 plates- 6 reps, 2.25 plates- 6 reps, 3 plates- 4 reps, 3.25 plates- 3x2
                              Landmine Pick Up Overhead Shrugs: 3.25 plates- 2x8

                              Pulldowns (FF): 180#- 10 reps, 210#- 7 reps, 225#- 5 reps, 240#- 2x3, 255#- 4 reps
                              Leg Sled (icar)(to just above parallel, usually deeper): 300#- 30 reps, 340#- 30 reps, 400#-2x23
                              Cable Rows (V bar)(FF): 180#- 17 reps, 225#- 10 reps, 255#- 2x6, 270#- 4 reps
                              Seated Cable Crunch: 75#- 17 reps, 90#- 2x12, 105#- 7 reps

                              Tibia (HS): 70#- 4x12 ... superset 1
                              SLDLs: pair of short GMM + OL bands- 4x12 ... superset 1

                              Starter Press: WA band- 4x11 ... superset 2
                              DB Rev Wrist Curls: pair of 20# DBs- 4x15 ... superset 2

                              DB Decline Bd Pullovers: pair of 25# DBs- 4x11 ... superset 3
                              DB Squat Jumps: pair of 25# DBs- 4x8 jumps ... superset 3
                              Walk to/from gym: 2x 25 min walk

                              Comment


                              • 08-11-2016 (SFBX)

                                Pull Up (DB in wt harness): BW- 10 reps, 40# DB- 6 reps, 50# DB- 2x5, 60# DB- 4, 3 reps, 70# DB- 3, 2, 3, 2, 2 reps
                                High Pulls (Smith Hoist): 95#- 7 reps, 135#- 6 reps, 185#- 4x5, 205#- 4x3
                                DB Sumo Pulls: 130# DB- 15, 15, 15, 15, 13 reps
                                DB Step Ups: pair of 45# DBs- 2x10, pair of 65# DBs- 3x7 ... each leg

                                Close grip Press (icar): 150#- 3x17 ... band pull apart between sets
                                Preacher Curls (HS): 45# plate- 3x11 ... 1st time using
                                Leg Curls (hoist): 7 bricks- 15 reps, 9 bricks- 4x5
                                2 DB Decline Pullover: pair of 25# DBs- 3x12
                                Opp Toe Touch: pair of 15# DBs- 3x11 ... each side
                                Walk to/from gym: 2x 25 min walk

                                Comment

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