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  • #76
    02-11-2013

    DB Deadlifts + bands: pair of 95# DBs + pair of short mini bands- 7 reps, pair of 95# DBs + pair of short mini monsters- 5, 5, 7, 7 reps, pair of 95# DBs + pair of short Light bands- 3x5
    Standing 1 arm Chest Press (cable): 70#- 13 reps, 80#- 11 reps, 90#- 10 reps each arm
    DB Squat Jumps: pair of 30# DBs- 5, 5, 5, 5, 5 reps, pair of 40# DBs- 4, 3, 4, 4 reps
    DB Incline Front Raise: pair of 30# DBs- 3x7 prone, pair of 30# DBs- 3x7 supine
    Cable Lunges: 130#- 10 reps, 170#- 10 reps, 200#- 4x8 each leg
    Cable Row to Neck: 70#- 21 reps, 100#- 15 reps, 130#- 2x8
    BB Roll Outs: 155#- 10 reps, 205#- 4x10
    DB Incline Curls: 30#- 5x6 each arm
    Lying 1 Leg Curl (icar): 70#- 8 reps, 90#- 5, 5, 5, 5, 5 reps, 110#- 3, 3 reps each leg
    Cable Rows (pull apart handles): 130#- 11 reps, 160#- 8, 7, 6 reps

    Comment


    • #77
      02-14-2013

      Getting ready to return to Judo training after long injury timeout

      Standing Pullovers: 95#- 3x10
      BB Curls/Rev Military Press: 115#- 3x5, 135#- 3x5
      DB Clean Pulls: pair of 80# DBs- 2x5, pair of 95# DBs- 5x5 .... good extension
      DB 1 arm Clean/Press: 100# DBs- 5 singles each arm
      DB Step Ups: pair of 80# DBs- 10x5 each leg ..... grip limited reps
      DB Peterson Step Ups: pair of 45# DBs- 5x7
      Pulldowns: 165#- 10 reps, 180#- 3x7
      Hip extension (LF): 150#- 14 reps, 190#- 2x11 each leg
      Close grip Tri Pushdowns: 100#- 4x10
      Cable Rear Kickback: 50#- 3x17 each leg

      Comment


      • #78
        Looking solid in those pics

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        • #79
          I love Judo. What belt are you? How long have you practiced?

          We don't have Judo where I live, so I take karate, and recently got my 1st degree (lowest rank) blackbelt. Feels pretty good to get that at my age -- 47yo.

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          • #80
            Jim, thanks. You make it look easy, is it your home made supps?

            Woodwise, Its an informal Judo training program done on a army base. Army Combatives is my primary MA (level II going on III). My throws and sweeps and are pretty good (can do the next day after lifting), but my joints need almost 2 full days rest to grapple decently.

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            • #81
              02-18-2013

              BB Overhead Squats: 105#-3x10, 115#- 10 reps ..... should have used 115# for all sets
              BB Bent Over Rows + bands: 155# + pair of mini bands- 8 reps, 155# + pair of mini monsters- 2x6, 205# + pair of mini bands- 2x4, 185# + pair of mini monsters- 4x3, 225# (no bands)- 2, 4, 4, 4 reps ..... dizzy near the end
              DB Step Ups: pair of 90# DBs- 7, 5, 5, 5, 5, 5, 5, 5 reps each leg
              DB Step Lunges: pair of 45# DBs- 8 reps, pair of 65# DBs- 3x8 each leg
              BB Rev Overhead Press (rack): 155#- 4x4, 185#- 5 singles
              DB 1 arm Clean/Press (seated): 30# DB- 7 reps, 45# DB- 4x5 each arm
              Cable Crunches (seated): 80#- 13 reps, 100#- 10, 10, 13, 13 reps
              Close Grip Pushdowns: 130#- 15 reps, 150#- 13, 8, 11 reps
              Leg Curls (1Leg at a time): 60#- 15 reps, 80#- 8 reps, 90#- 3x5, 110#- 2x2 each leg
              Rev Flyes Machines (LF): 75#- 4x13 ......went light to focus on rear delt, mid, lower trap tend to take over

              Comment


              • #82
                Damn that is a TON of movements in one session. Hit a little bit of everything.
                https://www.facebook.com/DavidLeesMPD
                https://www.facebook.com/Ripped2ShredsPhysiques

                Comment


                • #83
                  ^^^^ the workload is spread around, so its not stressful. it is a good maintaining once you to where you want size wise

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                  • #84
                    02-21-2013

                    been doing more MA than weight training lately

                    Pull Ups (weight harness): BW- 10 reps, 45# DB- 2x5, 60# DB- 4x3, 75# DB- 6 singles
                    DB Step Ups: holding pair of 90# DBs- 7x5 each leg
                    DB Plank Rows: pair of 80# DBs- 3x10 each arm
                    Plyo Bench (Smith): bar- 13 reps, 25# plate/side- 7 reps, 35# plate/side- 2x7, 45# plate/side- 5, 4, 3, 3 reps
                    Hip Extension (LF): 150#- 13 reps, 190#- 3x10 each leg
                    Hise Shrugs: 100#- 17reps, 120#- 2x13, 150#- 2x11
                    Hanging Knee Raise: 45# DB between feet- 7, 6, 5, 4, 4, 3, 4 reps
                    Straight Arm Pulldown: 100#- 21 reps, 130#- 13 reps
                    Cable Crossover Kick: 30#- 3x8 each
                    Jumping Jacks: holding pair of 10# DBs- 3x21

                    Comment


                    • #85
                      02-25-2013

                      DB Push Press (full squat, touch DBs overhead): pair of 80# DBs- 5x5
                      DB 1 arm Clean/Press: 100# DB- 4 singles each side
                      DB Kneeling Squats (clean DBs kneeling and hold in rack position, use only thighs): pair of 60# DBs- 21 reps, pair of 70# DBs- 13 reps, pair of 75# DBs- 10, 10, 8 reps
                      Lateral Pulldowns: 60#- 3x11 each arm
                      Crossbody Pulls: 60#- 3x11 each arm
                      DB Incline Bench Press: pair of 50# DBs + band- 10 reps, pair of 60# DBs + band- 7, 6, 5, 5, 4, 4 reps
                      DB 1Leg SLDLs: 60# DB- 13 reps, 75# DB- 3x10 each leg
                      Shin Lift: 25# plate- 7x10 each leg
                      Lying Pullover/Sit Up: 35# plate- 3x13
                      Jumping Jacks: holding pair of 10# DBs- 5x30 ..... cardio
                      Elevated Rev Plank: 45 + 35# plates on lower abs hold for time- 4x 30 sec

                      Comment


                      • #86
                        02-28-2013

                        DB 1 arm Snatch (full squat): 50# DB- 8 reps, 60# DB- 7 reps, 70# DB- 3x5 each arm
                        Landmine Pick Up (overhead): 3 plates + 25# plate- 5x2
                        Pulldowns: 168#- 8 reps, 180#- 8 reps, 204- 7, 6, 6 reps
                        Pulldown Shrugs: 156#- 3x17
                        BB Overhead Press (close grip, hands together): 115#- 7, 5, 5, 4, 4 reps
                        Elevated Cable Row: 100- 13 reps, 120#- 10, 11, 12 reps
                        Cable Back Ext: 130#- 10 reps, 170#- 10 reps, 200#- 10, 8 reps
                        Anchor Lunges: 90#- 10 reps, 120#- 5x10 each leg
                        Row Machine (UH): 115#- 3x11
                        Row Machine Shrug: 115#- 3x13
                        DB Farmer Walk: pair of 80# DBs- 4.75x trips to/from

                        Comment


                        • #87
                          03-04-2013

                          Landmine Pick Up to overhead: (3)45# + 35# plates- 12 singles .... on the last rep did 12 overhead shrugs
                          BB Curls/Rev Military Press: 115#- 7, 6 reps, 135#- 3, 2, 2 reps
                          DB Jump Squats: pair of 45# DBs- 4x5, pair of 65# DBs- 8x3
                          Cable Bent Over Rows (pull apart handles): 190#- 10 reps, 235#- 4x7
                          Dip Machine (LF): 9 bricks- 21 reps, 12 bricks- 2x10, 14 bricks- 6, 6, 5, 5 reps
                          DB Deadlifts (FAT GRIPZ hold for time): pair of 85# DBs- 30 sec, 30 sec, 25 sec, 25 sec, 20 sec, 15 sec, 10 sec, 10 sec holds
                          BB Overhead Squats: 115#- 7, 7, 6, 5, 5 reps
                          DB 1 arm Clean/Press: 100# DB- 5 singles each arm
                          Incline SAKB: pair of 25# DBs- 4x15
                          BP Machine Shrugs (icar): 100#- 21 reps, 130#- 21 reps, 150#- 13, 15 reps
                          Toe Press (BP machine): 150#- 3x15

                          Comment


                          • #88
                            03-07-2013

                            BB Clean/Press (FatGripz): 135#- 5 singles, 155#- 0 rep, 135#- 5 singles ..... slightly sore from timed holds with Fatgripz a few days before. tried 155# the BB spun out of my hand, but I caught it in the air. tweaked R thumb.
                            BB Zercher Squat: 155#- 7 reps, 185#- 7 reps, 205#- 2x5
                            BB Rack Pulls: 315#- 7 reps, 365#- 5 reps, 405#- 3x3 Shrugs (strapped): 405#- 10 reps, 455#- 3x5
                            DB 1 arm Snatch (full squat): 55# DB- 7 reps, 70# DB- 3x5 each arm
                            Cable Lunges: 170#- 12 reps, 200#- 200#- 10 reps, 225#- 4x7 each leg
                            Pulldowns: 170#- 3x10
                            Cable Back Ext (light stack): 200#- 15 reps, 225#- 13 reps, 245#- 10 reps
                            Cable French Press (icar): 40#- 5x13 ..... superset with rev curls
                            DB 1 arm Rev Curls: 40#DB- 4x10 .... superset with french press
                            Toe Press: 170#- 15, 14, 13 reps, 130#- 2x15
                            Hise Shrugs (CR): 150#- 3x15

                            Comment


                            • #89
                              03-11-2013

                              BB Hack Squats: 225#- 13 reps, 275#- 10 reps, 315#- 6x5
                              1 arm Side Press (smith): 45# plate/side- 2, 3, 3, 3, 3, 3, 3 reps each arm
                              DB Curls/Rev OHP: pair of 55# DBs- 4x5, pair of 65# DBs- 4x3, pair of 75# DBs- 2x2 alternating sides
                              BB Upright Rows (snatch grip, strapped): 65#- 8 reps, 85#- 8 reps, 115#- 5, 7, 7, 7, 7 reps
                              Leg Curls, 1 Leg (icar): 70#- 2x13, 90#- 4x5, 110#- 2x3 each leg
                              Leg Ext (strive): 125#- 3x15 ... have not done in 4 months because of stress fracture in shin
                              BP Shrugs: 150#- 3x25
                              Kneeling Cable Crunch: 100#- 21 reps, 130#- 3x10
                              Kneeling Pulldown/Ext: 100#- 8 reps, 130#- 4x5, 160#-3x5
                              Cable Bent Over Rows: 200#-10 reps, 245#- 3x7
                              Jumping Jacks: holding pair of 10# plates- 5x25

                              Comment


                              • #90
                                03-14-2013

                                Pull Ups (wt harness): BW- 10 reps, 40# DB- 6 reps, 50# DB- 5, 4, 4 reps, 65# DB- 3x3, 75# DB- 6 singles
                                BB Overhead Press (rev grip from rack): 155#- 3 reps, 185#- 6 singles, 205#- 3 singles
                                Good Morning/Jumps: 45#- 3x5, did DB Squat Jumps then resumed this exercise, 45#- 3x5
                                DB Squat Jumps: holding pair of 50# DBs- 5x5, pair of 65# DBs- 5x3
                                1 arm Pulldowns: 54#- 15 reps, 74#- 12 reps, 87#- 10 reps, 101#- 10 reps, 114#- 6 reps each arm
                                Sissy Squats (wt harness): 80# DB- 15 reps, 90# DB- 3x12
                                French Press Tricep Machine: 40#- 21 reps, 60#- 3x10 ....superset with rev curls
                                DB Rev Curls: 45# DB- 3x11 ... alternating arms, superset with FP
                                Hise Shrugs (CR): 150#- 17 reps, 195#-3x13
                                Last edited by nycmil; March 15, 2013, 04:44 PM. Reason: mistake

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