Moving Something

[Mini Forklift Ⓥ]

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.

No harm in increasing that amount if you wanted to, 5-10g per day is fine and not an excessive or dangerous amount at all mate.

[nycmil]

01-10-2013

Visited a gym that rarely to go. It has improved since the last time I was there, but the free weights area is still too cramped. Had some nice looking females

BB Clean/Press (Fat Gripz): 135#- 2, 2, 2, 1, 2, 2, 2 reps .... floor was super unlevel, had to focus on balance
Pull Ups (weight harness): BW- 5 reps, 50# DB- 2x4, 60# DB- 3x3, 70# DB- 3x2, 80# DB- 2 singles
Leg Press (TG): 240#- 30 reps, 300#- 25 reps, 360#- 15 reps, 420#- 11, 10 reps .... 1st time using this machine
Dips: BW- 8x5 .... 1st time doing dips since car accident 2 yrs ago
Calf Raise Machine: 160#- 15 reps, 220#- 3x10
Standing Crunch Machine (FM): 10 bricks- 25 reps, 15 bricks- 2x8 .... 1st time using machine. I liked it, but think I tweaked my back
DB 1 arm Rows: 100#- 3x10 each arm
Cable Rear Kickback: 60#- 4x15 each leg
2 DB Swings: holding pair of 25# DBs- 4x17
Standing Cable Rows to Neck: 110#- 13 reps, 130#- 2x8, 140#- 7 reps, 150#- 6 reps

[David Lees]

Puttin' in work there bro, nice!

[nycmil]

01-14-2012

Tweaked lower back over weekend deferred to caution

Rows (HS chest supported): 2 plates + 10 #- 6x5
BB Curls/Rev Military Press: 95#- 13 reps, 115#- 5, 4 reps, 135#- 3, 1, 3, 2, 2 reps
DB Step Ups (low bench): BW- 8 steps, pair of 65# DBs- 11 steps, pair of 80# DBs- 7, 7, 6, 6, 5, 5, 5 steps each leg
Seated Leg Curls (LF): 130#- 21, 16, 16, 13 reps
Seated Dip Machine (LF light mach): 9 bricks- 23 reps, 12 bricks- 11, 8, 7, 6 reps
1 arm Pulldowns: 70#- 17 reps, 90#- 15 reps, 110#- 13 reps, 130#- 11 reps each arm
Hanging Knee Raise: 45# DB between feet- 5, 6, 6, 6, 6, 4 reps ..... superset with SA Pulldowns
SA Pulldowns: 100#- 17 reps, 120#- 13, 12, 11 reps ....... superset with Hanging Knee Raise
Lateral Monster Walks (3 sets) and N Squats (1 set) .... done to kill time , gym was closing

[nycmil]

01-17-2013

Cable Squat/Row: 200#- 15 reps, 200# + 45# plate- 2x12, 200# + 90# plate- 8, 8, 8, 10 reps
DB 1 arm Clean/Press: 100# DB- 5 alternating reps each arm ..... waiting for machine
DB Seated 1 arm Hammer Curl/Press: 45# DB- 7 reps, 55# DB- 5 reps, 60# DB- 5 reps each arm
DB Seated 1 arm Cleans (no press): 30# DB- 10 reps, 40# # DB- 3x5 ..... focused on form
Close Grip Press (smith): 1 plate/side- 11 reps, 2 plates/side- 5x5, 2 plates + 25# plate/side- 3x2 ...... lockouts (partials), elbows/upper arm pressed into side .... always used elbows out in the past
Anchor Lunges: heavy tubing- 6x11 each leg
Duck Walks: med thera bands + 45# plate- 6x trips to/from
Elevated Rev Planks: 45# plate- 70 sec hold, 45# + 25# plates- 3x30 sec holds
Pulldowns (wide parallel handles): 170#- 11, 10, 10, 7 reps
OH Shrugs (snatch grip): 75#- 2x15

[Diabetic Muscle]

You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha

[nycmil]

01-21-2013

I was supposed to Front squats, but ended up doing light deadlifts. I walked 2.5 hours earlier and my hamstrings were kinda of dodgy.

BB Deadlifts (Fat Gripz): 185#- 3x5
BB Deadlifts + bands: 225# + pair of mini monsters- 2x3, 225# + pair of light bands- 5x2
BB Snatch Deadlifts: 135#- 7 reps, 185#- 2x3
BB Rev Military Press: 155#- 6 reps, 175#- 2x3, 185#- 4 singles .... done from rack, instead of floor to overhead
DB Decline Pullovers: pair of 30# DBs- 17 reps, pair of 40# DBs- 3x8
Standing Hip Flexion: 35#- 4x15 each leg
Leg Curls (LF): 65#- 22 reps, 95#- 3x10, 110#- 10 reps, 125#- 4x4 ..... light because of legs
Cable Rows (V handle, Fat Gripz): 100#- 15 reps, 150#- 8 reps, 180#- 4, 5, 4, 4 reps
Cable Anchor Lunges (FM): 10 bricks- 12 reps each leg, 13 bricks- 10, 10, 8, 10, 10, 10, 10 reps each legs
Seated Dip Machine (icar): 9 bricks- 8, 8, 8, 7, 6, 7 reps
BB Front Squats holding Oly barbell in rack position for time, no squat: 5x 30 sec holds

[nycmil]

01-25-2013

Crappy weight session (arrived late and rushed, bunch of tards curling in the only rack, and major shit with my keys)

DB 1 arm Snatch (full squats): 45# DB- 7 reps, 55# DB- 7 reps, 65# DB- 5 reps, 70# DB- 2x5, 75# DB- 2x3 each arm
Jammer Pick Ups: 3 plates- 4 reps, 3 plates + 25- 4x2, Jammer Pick Ups w/ Shrugs: 3 plates + 25- 2x15
Close Grip Press (smith): 1 plate + 25- 10 reps, 2 plates- 5, 3, 3, 3, 2 reps .... should have done before snatches and pickups
Cable Anchor Lunges (FM): 13 bricks- 7x10 each leg
Cable Upright Rows: 7 bricks- 30 sec hold, 10 bricks- 2x 30 sec holds, 10 bricks- 17 reps
Seated Diagonal Lift: 25#- 15 reps, 35#- 13, 10, 13 reps each side
Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 8, 8, 6 reps

[Mini Forklift Ⓥ]

You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha

Was just thinking that! What's an anchor lunge?

2.5hrs sure is a big walk, where did that take you?

[nycmil]

Anchor lunges are lunges done with a band anchored to something. Name to differential from lunges with bands around ankles which most people call lunges with band

The long walk was basically a big square. I walked to a store that closed early on sunday, and decided to walk to another one. That added an hour to my walk.

I'm 44 yo more interested in athletics than bodybuilding. That the reason for my exercises and the tag line sorta bodybuilder

[nycmil]

01-28-2013

Strength faded towards to end. I had some coffee going to gym and sipped on 1 qt (4 bags of green tea w/ 1.25 scoops of protein) while training, but did not food 12 hrs before
DB Push Press ( clean DBs, full ROM squats, touch DBs overhead): pair of 70# DBs- 8 reps, pair of 80# DBs- 3x5, pair of 85# DBs- 3x3
Cable Squat/Rows: 200#- 15 reps, 200# + 45# plate- 13 reps, 200# + 90# plates- 2x8
DB Upright Rows (alternating sides): pair of 55# DBs- 3x10 ...strict reps
Sissy Squats (DB in harness): BW- 12 reps, 55# DB- 12 reps, 75# DB- 10 reps, 95# DB- 2x10 .... eased into these after a few months, due to stress fracture in shin
Cable Woodchopper (light stack): 60#- 10 reps, 80#- 10 reps, 100#- 10 reps each side
Cable Rear (leg) Kickback: 60#- 4x15 each leg
Lying Pullover/Crunches: 50# short bar- 5x7
Hise Shrugs: 100#- 3x17, 130#- 11 reps .... done on cybex, instead of BB because on injury
DB Hanging Knee Raise: 45# DB between feet- 5, 5, 5, 5, 3, 3 reps ..... one of them days
Kneeling Pulldowns (crossover): 150#/side- 3x7


P8070227.jpgP8070225.jpg205.5 #

[nycmil]

01-31-2013

Landmine Pick Ups: 3 plates- 6 reps, 3 plates + 25#- 4x4
BB Clean/Press: 135#- 1 rep, 155#- 1 rep, 175#- 6 singles ..... done while waiting
Cable Lunges: 100#- 15 reps, 140#- 13 reps, 170#- 11 reps, 200#- 4x8 each leg
Seated Diagonal Lifts: 35#- 3x11
Pulldowns (icarian, wide- parallel grip): 150#- 13 reps, 180#- 5x5, 200#- 3, 2, 2 reps
DB Rev Lunges: pair of 40# DBs- 6x7, pair of 50# DBs- 4x6 each leg ...... superset with Saxon SB
Saxon Side Bend: 25# plate- 3x8
Leg Curls (icarian): 110#- 20 reps, 130#- 13 reps, 150#- 11 reps, 170#- 8 reps, 190#- 2x4
Rope Row to Neck: 100#- 20 reps, 130#- 13 reps, 160#- 2x8
Cable 1 arm Hammer Curl (gripper): 50#- 3x10 each arm
Cable 1 arm Pushdown (gripper): 60#- 3x8 each arm

[nycmil]

02-04-2013

DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
DB SLDLs: pair of 80# DBs- 4x7
Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with

[nycmil]

02-04-2013

DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
DB SLDLs: pair of 80# DBs- 4x7
Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with

[nycmil]

02-07-2013

DB 1 arm Clean/Press: 90# DB- 3 singles, 100# DB- 7 singles each arm
DB 1 arm Snatches ( full squat): 55# DB- 6 reps, 65# DB- 6 reps, 70# DB- 6 reps, 75# DB- 2x5 each arm
DB Sissy Squats (weight harness): BW- 11 reps, 90# DB- 3x10
BB Clean (then press OH for reps): 155#- 6, 5 reps, 175#- 5 reps, 185#- 2x3
Elevated Cable Rows: 110#- 13, 13, 11, 10 reps .... top 3 hardest row variation, use around half normal weight
Seated Leg Curls (LF): 110#- 21 reps, 150#- 6, 5, 5, 5, 5, 5 reps
Seated Cable Crunch: 84#- 12, 10, 8 reps .... superset with curls
DB Curls: pair of 55# DBs- 3x5
Close grip Pulldowns (UH, pull apart handles): 120#- 8 reps ....... gym closed, got there late
Did some high reps at home later and 90 min walk before the storm (Fri)