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Registration by Invite Only

Hi Everyone.
Just as a friendly reminder between December 7th thru December 8th, the forum will be undergoing an upgrade and service may be disrupted for a period of time. This maintenance will be done at a time that will impact traffic the least, but offer huge benefits. Especially with the Olympia right around the corner.
Enjoy and thanks in advance for your understanding.
Best
Jen


PS 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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  • #46
    I have about 2-3 months before resuming weighted jumps and plyos. Its been pain free for almost a week, and so tempting to resume them.

    Comment


    • #47
      12-10-2012

      BB Push Press (full squats, lock out over head): 155#- 5, 5, 5, 5 reps, 175#- 3, 3, 3 reps ....full squats are ATG with pause a sec in hole
      DB Push Press + PPJ (full squats, touch over head): pair of 60# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 4, 4, 4, 4 reps
      Rev grip Pulldowns (pull apart handles): 108#- 3x10
      Lying Front Raise: 45# bar- 3x10
      Seated Leg Curls (icar): 100#- 25 reps, 160#- 13 reps, 200#- 3x6
      Seated Dips (icar): 7 bricks- 13 reps, 9 bricks- 10 reps, 10 bricks- 3x5
      1 arm Side Pulldown: 84#- 2x10 each side
      DB 1 Leg SLDLs: 70# DB- 4x10 each leg
      Hanging Knee Raise: 40# DB between feet- 10, 10, 7, 7, 7 reps
      DB Incline SAKB: pair of 20# DBs- 17, 21, 17 reps
      Saxon Side Bends: pair of 10# plates- 7, 5, 5, 5 reps
      OH Twists: 45#- 2x17

      Comment


      • #48
        12-13-2012

        DB Push Press: pair of 50# DBs + PPJ- 8 reps, pair of 70# DBs + PPJ- 5x5 ... full squats = ATG with 1 sec pause at bottom
        Cable Squat/Rows: 200#- 15 reps, 200 + 45# plate- 3x12
        Cable 1 arm Punch: 50#- 13 reps, 70#- 13 reps, 80#- 10 reps, 90#- 8 reps each arm
        Cable Row to Neck: 100#- 21 reps, 130#- 2x13
        DB Opp Toe Touch: pair of 30# DBs- 3x10
        Hip Extension (LF glute): 150#- 15 reps, 190#- 2x13
        Rev Pressdowns: 70#- 25 reps, 100#- 15 reps, 120#- 4x6
        DB Alt Curls: pair of 65# DBs- 5x5
        Decline Bench SA Crunch: 35# plate- 13, 13, 13, 10 reps
        Cable Rear KB: 60#- 3x17 each leg

        Comment


        • #49
          12-17-2012

          DB 1 arm High Pulls: 70# DB- 10 reps, 80# DB- 8 reps, 90# DB- 3x5 each arm
          BB Clean/Press (FatGripz): 135#- 2x5, 145#- 2, 2, 2, 2 reps, 155#- 1, 1, 1, 1 reps
          Rev Cuban Press (cable, kneeling): 70#- 10 reps, 90#- 10 reps, 110#- 10 reps, 130#- 8 reps
          Anchor Lunges: hvy + med tubings- 5x10 each leg
          Rev Anchor Lunges: hvy + med tubings- 5x7 each leg
          BB Lying Front Raise: 45# bar- 15 reps, 55# bar- 2x10
          SA Pulldowns: 100#- 25 reps, 130#- 17 reps, 160#- 12 reps, 180#- 6 reps
          DB Opp Toe Touch: pair of 35# DBs- 3x12 each side
          Leg Abductor (LF): 120#- 2x21
          Leg Adductor (LF): 120#- 2x31
          Elevated Rev Planks: 45# plate on lower abs- 73 secs, 45# and 25# plates on lower abs- 60 sec, 42 sec, 33 sec, and 50 sec holds

          Comment


          • #50
            12-20-2012

            BB Deadlifts + bands: 185# + pair of mini monsters- 5 reps, 185# + pair of lights- 5 reps, 225# + pair of mini monsters- 5 reps, 225# + pair of lights- 3, 2 reps ... tweaked low back rushing reps, did some upper body to rest back
            Diagonal Lifts: 25# plate- 3x17 each side
            BB Shrugs: 275#- 3x15 ..... DL off floor and shrugged for reps
            1 arm Pulldowns: 80#- 15 reps, 100#- 15 reps, 120#- 15 reps each arm
            1 arm Cable Punches: 80#- 10, 11, 13 reps each arm
            Hanging Knee Raise: 45# DB between feet- 10, 9, 8, 7, 7 reps
            DB 1 Leg SLDLs: 65# DB- 4x10 each leg
            Plyo Bench/Catch (Smith): 25# plate/side- 4x8
            Anchor Lunges: hvy + med tubing- 6x10 each leg
            Duck Walk: med theraband- 3x trips to/from, med theraband + holding pair of 45# plates- 4x trips to/from
            Elevated Rev Planks: 45# plate- 73 sec hold, 45# + 35# plates- 32, 30, 55 sec holds

            Comment


            • #51
              Great training man, you're killing it. Love the consistency.

              Have a great Christmas !!

              Comment


              • #52
                12-24-2012

                went to gym on Christmas eve and found out gym was closing in 35- 40 mins

                DB 1arm Clean/Press: 85# DB- 3 reps, 100# DB- 5 reps each arm
                DB 1 arm Snatch (full squat): 50# DB- 7 reps, 65# DB- 5 reps, 75# DB- 5 reps each arm
                DB Push Press (ATG- touch DBs overhead): pair of 80# DBs- 4x4
                DB Deadlifts: pair of 100# DBs- 2x12

                12-26-2012

                Standing Pullovers: 95#- 2x10, 105#- 10 reps, 115#- 10 reps
                Pull Ups (weight harness): BW- 10 reps, 50# DB- 5 reps, 60#- 4, 3 reps, 70# DB- 2 reps, 80# DB- 1 reps, 70# DB- 4 static holds at top
                DB Step Ups (low bench): holding pair of 90# DBs- 5, 5, 5, 5, 5, 4, 4, 4, 4, 4 steps each leg ....wanted 50 total, only got 45, my forearms was trashed my legs seemed unphased
                DB Peterson Step Ups: BW- 12 reps, pair of 35# DBs- 3x10 each leg
                DB Seated 1 arm Clean/Press: 45# DB- 4x5 each arm
                Rev Cubans Press (cable): 4 bricks- 7 reps, 5 bricks- 2x7, 6 bricks- 5, 5, 7 reps, 7 bricks- 2x4
                Seated Leg Curl (LF) new: 90#- 2x15, 130#- 2x10, 150#- 7, 6 reps
                Hip Abductor (LF): 175#- 3x17
                Rev Crunches (lying on bench): 30# DB between feet- 6, 7, 7, 7 reps
                Close grip Tri Press (lying on bench): single 100# DB- 4x12

                Comment


                • #53
                  Good sessions, a few exercises you did there that I should probably get onto.

                  I love dumbbell DL's for a change, really activates the glutes and hams. You have a good Christmas?

                  Comment


                  • #54
                    Christmas was good, spent it with my family. MY opinion only, a wide variety of different lifts during the offseason will help complement powerlifting.

                    Comment


                    • #55
                      Originally posted by nycmil View Post
                      MY opinion only, a wide variety of different lifts during the offseason will help complement powerlifting.
                      I agree.

                      Comment


                      • #56
                        12-30-2012

                        Finished 2/3 of workout because gym closing at 4 pm everyday

                        DB 1 arm Clean/Press: 100# DB- 3 singles each arm .....waiting for power rack
                        DB Deadlift + bands: pair of 100# DBs + pair of mini bands- 10 reps, 100# DBs + pair of mini monsters bands- 3x7 ..... tweaked hip
                        BB Overhead Press + bands (shoulder to lockout in power rack): 135 + pair of mini bands- 4, 2, 2 reps, 135# + pair of mini monsters- 2, 1, 1, 1, 1 reps, 155# + pair of mini bands- 2, 2, 1, 1 reps
                        BB Hack Squats: 245#- 2x10
                        Pulldowns (wide): 156#- 10 reps, 180#- 2x7, 192#- 4, 4, 5, 5 reps
                        Seated Dip Mach: 8 bricks- 3x8
                        Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 11, 10, 9 reps
                        Hip Abductors (LF): 175#- 2x21
                        Seated Cable Crunch: 72#- 2x15

                        Comment


                        • #57
                          01-03-2012

                          I am trying something new, taking 1-2 serving of creatine pre workout (usually use avg once 2 months)

                          BB Curls/Rev Military Press: 95#- 10 reps, 115#- 6, 5, 5 reps, 135#- 2, 2, 2, 1, 1 reps .... people kept walking in front of the bar
                          Front Squat Machine: 200#- 3x8, 260#- 2x7, 300#- 6x2
                          DB Seated Cuban Rotation: 30#DB- 4x5, 40#DB- 3x3 each arm
                          N Squats: 165#- 14 reps, 180#- 2x10
                          DB Plank Rows: pair of 75#DBs- 3x13 each arm
                          Leg Adductor (LF): 145#- 2x25
                          Pec Dec (LF): 60#- 25 reps, 90#- 2x10 .... have not done these since march last year, was worried about a strain
                          Rev Pressdowns: 84#- 5x10
                          Rev Hypers: BW- 21 reps, 40# DB- 5x12
                          Lateral Shuffle (holding 45# plate): 8x trips to/from the length of gym

                          Comment


                          • #58
                            So 5-10g with the creatine?

                            Comment


                            • #59
                              Yes. I'll be taking in 5-10 gm of creatine 2-3 times per week compared to the same amount approximately 1.5 months. A bottle of creatine last me about me almost a yr.

                              Comment


                              • #60
                                01-07-2012

                                BB Bent Over Rows (dead stop off floor, legs straight): 135#- 13 reps, 135# + pair of mini bands- 7 reps, 185# + pair of mini bands- 5 reps, 185# + pair of mini monsters- 5x3, 185# + pair of lights- 5x2 (form started to slip), 205#- 5 reps, 255#- 3x3
                                Machine Hack Squats (plates per side): 2 plates- 10 reps, 2 plates + 35#- 3x7, 2 plates + 2 35# plates- 10 partials, 2 plates + 3 35# plates- 2x5 partials, 1 plate- 25 fast plyo reps, 2 plates- 10 fast plyo reps
                                SA Pulldowns: 84#- 17 reps, 108#- 2x5, 96#- 3x7
                                Seated Leg Curls (LF): 110#- 30 reps, 150#- 2x8, 170#- 5, 7 reps
                                DB Hanging Knee Raise: 40#- 10 reps, 50#- 6, 5, 5, 5 reps
                                Rev Hypers: BW- 25 reps, 50#- 10, 7, 8, 8, 8 reps
                                Leg Abductor (LF): 175#- 2x25
                                Lying MB Chest Pass/Catch: 15# MB- 4x15

                                Rushed workout and forgot to use creatine. I will take 1.5 serving later
                                Flyes: pair of 10# KBs- 3x40/ Band Pull Apart: mini band- 3x50 ( 2 hrs later at home )

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