Moving Something

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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

[nycmil]

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