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  • 2/29
    Legs

    Extension
    15x75
    15x100
    15x120
    15x150

    Leg Press
    20x2pps
    20x3pps
    20x4pps
    20x5pps
    20x6pps PR

    Walking Lunges
    20xBW
    20x25lbs
    20x25lbs

    Hack Squats- This sled is fucking heavy. Not like normal hacks
    20xsled
    20xsled

    Lying Leg Curls
    15x65
    12x75
    10x75

    Great Leg day. Progress!
    ------------------
    2/22
    Legs

    10 mins on bike

    Leg Extension

    12x120
    15x120
    15x135
    15x150

    Leg Press
    20x2pps
    20x3pps
    20x4pps
    20x5pps
    20x5.5pps

    Walking Lunges
    25 steps
    25 steps
    25 steps w/ 20s

    Box Squats- Body Weight
    20
    20
    20

    Lying Leg Curls
    10x65
    10x65
    10x65(F)

    Great lift. Great.
    --------------

    2/16
    Legs

    10 mins on recumbent

    Leg Press
    20x2pps
    20x3
    20x4
    20x5
    20x5pps

    Walking Lunges
    20 steps
    20 steps
    20 steps

    Leg Extension
    3 sets of 15
    Don't remember the weights

    Leg Curls
    12x80
    12x80
    10x80

    On the Leg curl, if I move farther down than where you should, it takes the pressure off my back and much better contraction in the hams.

    ---------------------

    2/9
    Legs

    Leg Extension
    90x20
    120x20
    135x20
    150x20
    165x19+Partial

    Leg Press
    20x3pps
    20x4pps
    20x4pps
    20x4.5pps
    20x5pps

    Leg Curls
    12x50
    10x65
    9x65
    8x65

    Lots of heavy stretching afterwards. This workout went to well. Not much back pain. Crazy quad pump and am already sore
    ------------------------
    1/29
    Legs

    Leg Extension
    12x175
    12x175
    12x175

    Leg Curls
    8x85
    8x85
    8x85

    Leg Press
    20x2pps
    20xpps
    20xpps

    1 Legged leg press- Didn't unlock the press. Just pushed the sled from where it sits when not being used. It worked very well and had no stress on my spine.
    10x2pps
    10x2pps
    10x2pps

    Calf Press on Leg Press
    20x2pps
    20x2pps
    20xpps

    Standing Calf Press
    10x250 (stack)
    10x250 (stack)
    10x250 (stack)

    Not much work done here but this is like the first leg workout in like 3 months. And this was all I was comfortable doing. Got to start somewhere.
    Not Everything. Not Yet.

    Comment


    • Legs brah, brutalllll
      https://www.facebook.com/leanmuscled

      Comment


      • These were the last 2 diets I followed. Switched out the fish for chicken, equal weight.





        MEAL 1:
        1 SLICE DAVE’S KILLER BREAD, GOOD SEED
        3 WHOLE OMEGA-3 EGGS
        5 EGG WHITES
        2OZ DICED JENNIE-O 95% FAT-FREE TURKEY HAM
        2OZ SPINACH
        ½ TBS EXTRA-VIRGIN COCONUT OIL, UNREFINED

        MEAL 2:
        10OZ TILAPIA, RAW WEIGHT
        ¾ C COOKED BROW RICE
        3OZ COOKED BROCCOLI
        1.5 TBS EVOO

        MEAL 3:
        8OZ 96% LEAN GROUND BEEF
        5OZ COOKED WHOLE WHEAT PASTA
        ¾ C TOMATO SAUCE
        1 TBS EVOO
        ½ C CHOPPED BELL PEPPER

        MEAL 4: POST-WORKOUT
        1.5 SCOOPS MUSCLE MILK
        7OZ GRAPES

        MEAL 5:
        10OZ CHICKEN BREAST
        3OZ COOKED GREEN BEANS OR 5OZ COOKED ASPARAGUS
        1 TBS EVOO

        MEAL 6:
        10OZ NON-FAT CHOBANI GREEK YOGURT, PLAIN (ALBERTSON’S)
        ¼ C ALL-BRAN’S BRAN BUDS
        3OZ STRAWBERRIES
        *SWEETEN YOGURT W/ SPLENDA OR STEVIA. MIX EVERYTHING TOGETHER.



        =====================

        MEAL 1:
        ½ C OLD FASHIONED OAT, DRY MEASURE
        1 TBS ADAMS NATURAL PEANUT BUTTER
        3 WHOLE OMEGA-3 EGGS
        5 EGG WHITES

        MEAL 2:
        7OZ COOKED SIRLOIN
        3OZ COOKED BROCCOLI
        1 TSP EVOO

        MEAL 3:
        9OZ 96% LEAN GROUND BEEF
        7OZ RED BAKED POTATO
        3OZ COOKED GREEN BEANS
        OR 5OZ COOKED ASPARAGUS
        ½ TBS EVOO

        MEAL 4: POST-WORKOUT
        1.5 SCOOPS MUSCLE MILK
        1 C FAT-FREE MILK
        7OZ ORANGE

        MEAL 5:
        8OZ CHICKEN BREAST
        ¾ C COOKED BROWN RICE
        3OZ COOKED BROCCOLI
        ½ TBS EVOO

        MEAL 6:
        1 C FAT-FREE COTTAGE CHEESE
        ½ C KASHI GO LEAN, ORIGINAL
        3OZ STRAWBERRIES
        Not Everything. Not Yet.

        Comment


        • thanks for posting that up

          Comment


          • No problem.

            I don't remember the exact macros
            Not Everything. Not Yet.

            Comment


            • I like the variety of foods...looks to be a pretty close match in approximate macros to what I'm eating...but I have cut out the fruit completely.

              BTW my thoughts are with you regarding Austin...I know it's still a very fresh memory so hang in there bro

              Comment


              • Thanks man
                Not Everything. Not Yet.

                Comment


                • Good looking meal plans right there. Takes a lot to prep all of that since you have 2-3 different protein sources that require cooking. Way to hit those legs hard J!
                  https://www.facebook.com/DavidLeesMPD
                  https://www.facebook.com/Ripped2ShredsPhysiques

                  Comment


                  • Wash day today...nothing clean.

                    Nothing clean right.
                    https://www.facebook.com/DavidLeesMPD
                    https://www.facebook.com/Ripped2ShredsPhysiques

                    Comment


                    • Your clothes... Give them to me ...Now
                      Not Everything. Not Yet.

                      Comment


                      • Hey this dude's a couple short of a sixpack.
                        https://www.facebook.com/DavidLeesMPD
                        https://www.facebook.com/Ripped2ShredsPhysiques

                        Comment


                        • Training looking solid in here J!

                          Comment


                          • Originally posted by The Joker View Post
                            These were the last 2 diets I followed. Switched out the fish for chicken, equal weight.





                            MEAL 1:
                            1 SLICE DAVE’S KILLER BREAD, GOOD SEED
                            3 WHOLE OMEGA-3 EGGS
                            5 EGG WHITES
                            2OZ DICED JENNIE-O 95% FAT-FREE TURKEY HAM
                            2OZ SPINACH
                            ½ TBS EXTRA-VIRGIN COCONUT OIL, UNREFINED

                            MEAL 2:
                            10OZ TILAPIA, RAW WEIGHT
                            ¾ C COOKED BROW RICE
                            3OZ COOKED BROCCOLI
                            1.5 TBS EVOO

                            MEAL 3:
                            8OZ 96% LEAN GROUND BEEF
                            5OZ COOKED WHOLE WHEAT PASTA
                            ¾ C TOMATO SAUCE
                            1 TBS EVOO
                            ½ C CHOPPED BELL PEPPER

                            MEAL 4: POST-WORKOUT
                            1.5 SCOOPS MUSCLE MILK
                            7OZ GRAPES

                            MEAL 5:
                            10OZ CHICKEN BREAST
                            3OZ COOKED GREEN BEANS OR 5OZ COOKED ASPARAGUS
                            1 TBS EVOO

                            MEAL 6:
                            10OZ NON-FAT CHOBANI GREEK YOGURT, PLAIN (ALBERTSON’S)
                            ¼ C ALL-BRAN’S BRAN BUDS
                            3OZ STRAWBERRIES
                            *SWEETEN YOGURT W/ SPLENDA OR STEVIA. MIX EVERYTHING TOGETHER.



                            =====================

                            MEAL 1:
                            ½ C OLD FASHIONED OAT, DRY MEASURE
                            1 TBS ADAMS NATURAL PEANUT BUTTER
                            3 WHOLE OMEGA-3 EGGS
                            5 EGG WHITES

                            MEAL 2:
                            7OZ COOKED SIRLOIN
                            3OZ COOKED BROCCOLI
                            1 TSP EVOO

                            MEAL 3:
                            9OZ 96% LEAN GROUND BEEF
                            7OZ RED BAKED POTATO
                            3OZ COOKED GREEN BEANS
                            OR 5OZ COOKED ASPARAGUS
                            ½ TBS EVOO

                            MEAL 4: POST-WORKOUT
                            1.5 SCOOPS MUSCLE MILK
                            1 C FAT-FREE MILK
                            7OZ ORANGE

                            MEAL 5:
                            8OZ CHICKEN BREAST
                            ¾ C COOKED BROWN RICE
                            3OZ COOKED BROCCOLI
                            ½ TBS EVOO

                            MEAL 6:
                            1 C FAT-FREE COTTAGE CHEESE
                            ½ C KASHI GO LEAN, ORIGINAL
                            3OZ STRAWBERRIES
                            Hey J: From what my trainer has me eating, this looks like a fat loss diet to me, except for the red meat and dairy.

                            Comment


                            • 3/4
                              Abs Calves Cardio

                              Standing Calf Press
                              After warmup
                              12x270
                              10x290
                              8x320-10x270-7x135

                              Seated Calf Raise
                              10x100
                              10x150
                              10x150-6x100

                              Hang Leg Raises
                              3 sets failure

                              Planks
                              3 sets to failure

                              Cardio
                              20 mins tread
                              8.5% incline
                              3.0 mph
                              ----------------------

                              2/27
                              Abs/Calves/Cardio

                              Machine Crunches
                              3 sets

                              Hanging Leg Raise
                              3 Sets to failure

                              Leg Press Calf Press
                              20x2pps
                              20x3pps
                              20x4pps
                              20x4pps
                              20x4pps

                              Seated Calf Raise
                              10x155
                              10x155
                              10x155+ Failure with top ROM (Machine racked) something like 6-7 reps

                              20 Mins on Tread
                              2.5 % @3.5mph

                              Easy stuff. Good times
                              Not Everything. Not Yet.

                              Comment


                              • 3/3
                                Chest Tri

                                This day was to put my routine back on it normal track. Somehow I got off of doing chest on Saturday AM do doing it on Tues PM.

                                I didn't really workout out. I did some light DB press and pushdowns because my shoulder was killed. But my routine is back on track


                                ---------------------

                                2/28
                                Chest/Tri


                                Pec Deck
                                10x135
                                10x150
                                10x165
                                9x180

                                Incline
                                12x135
                                10x155
                                8x165

                                Flat DB
                                10x70
                                8x75
                                8x80-7x45

                                Flat Machine Press
                                8x165-8x120
                                8x150-7x105

                                Rope Pushdowns
                                12x100
                                10x110
                                10x100-9x60

                                Skull Crusher
                                12x75
                                12x75
                                12x75

                                D handle Pushdowns
                                12x100
                                12x100
                                12x100

                                Stretched

                                Not a heavy day at all. OK with me because my shoulder kills today. But I was done so fast, I had a crazy fucking pump.
                                2/21
                                Chest/Triceps

                                Incline
                                155x8
                                185x10
                                205x8
                                215x7-135x8(F)

                                DB Press
                                12x70
                                10x80(F)
                                75x7-45x9(F)
                                70x6-50x5(F)

                                Dips
                                10
                                10
                                10(F)

                                Pec Deck
                                12x135
                                9x135
                                6x135

                                CG Bench Kept Reps low. These were not close to failure. Just wanted to throw them back in. I stopped doing them months ago when I thought I had a small tear in my pec. Turned out to be a strain.
                                135x5
                                135x6
                                135x6

                                Rope pushdowns
                                12x90
                                12x100
                                12x100

                                Great workout.

                                -------------------
                                2/12
                                Chest/Triceps

                                Hammer Incline
                                12x185
                                10x225
                                8x275
                                6x315-4x225-4x135

                                Machine Press
                                12x105
                                10x150
                                8x165

                                DB Incline
                                12x60
                                10x50
                                8x55 Elbows in

                                Dips- Bottom half ROM
                                9
                                8
                                8

                                DB Flyes
                                12x25
                                10x35

                                Rope Pushdowns
                                12x100
                                12x100
                                12x100
                                12x100

                                2Arm DB Extension
                                12x70
                                10x70
                                10x70

                                D handle Pushdowns
                                12x90
                                12x90
                                12x90

                                ----------------------
                                2/5
                                Chest/Triceps

                                Incline
                                12x185
                                8x205(F)
                                8x185
                                6x185

                                Flat DB
                                12x70
                                10x70
                                8x60
                                6x70

                                Dips- Bottom ROM
                                3 sets to failure

                                Cable Flyes
                                12x70
                                10x80
                                8x80

                                Rope Pushdowns
                                12
                                10
                                10
                                10

                                Seated DB Extension
                                12x70
                                10x80
                                10x80

                                ____________________________
                                1/31
                                Abs/Chest

                                200 Machine Crunches

                                Incline
                                12x135
                                10x185
                                8x205
                                6x185

                                Flat Db
                                12x70
                                10x50
                                8x55 These first 3 sets I had elbows out.
                                6x70 Elbows in.

                                Dips- Bottom Half ROM
                                4 sets to failure. Didn't Count reps

                                Flat Flyes
                                12x20
                                10x30
                                8x35
                                6x40

                                Long chest stretching afterwards.

                                This is my first workout on 12, 10, 8, 6 so my numbers are very low. They will jump up quickly. I had a great pump.

                                ----------------------------------
                                1/21
                                Day 114
                                Abs/Chest/Laterals/Calves

                                200 machine Crunches

                                Pec Deck
                                12/135
                                12x150
                                12x165
                                9x165-3x135

                                Flat DB Press
                                5x80
                                5x90
                                5x100-F
                                5x100-F

                                Hammer Incline
                                5x275
                                5x315
                                5x295

                                Incline Flyes
                                12x35
                                12x40

                                Seated Laterals
                                20x15lbs
                                20x15

                                Standing Calf Press
                                10x250
                                10x250
                                10x250 (Stack + 2-45s + bar)
                                10x250 (Stack + 2-45s + bar)

                                15 Minutes of stretching.

                                Had a great workout today. Fuck waiting till Monday to get back to serious training.

                                _________
                                1/7
                                Day 98
                                Chest

                                Bench-No sets taken to failure
                                10x185
                                10x185
                                10x185
                                10x205
                                5x225
                                1x245
                                1x255

                                Incline
                                10x135
                                10x185
                                10x165

                                Incline Flyes
                                10x25
                                10x35
                                10x40

                                Cable Flyes
                                10x60
                                10x90
                                10x90

                                I have a bad pounding headache the whole time. Sucked. I was supposed to train triceps but didn't. I just wanted to do chest today. My lower back is still sore and tight from back day the other day. I want to try and get back in to training legs more regularly. It is rediculous now. maybe twice a month.

                                ------------------
                                1/3
                                Day 94
                                Chest/Triceps

                                Flat bench- 60 sec pec stretch between sets.
                                10x185
                                10x205
                                10x225

                                DB Incline
                                10x70
                                10x75
                                10x70

                                Incline DB Flyes
                                10x25
                                10x25
                                10x25

                                Dip Machine 60 sec tricep stretch between sets.
                                10xstack
                                10xstack+90lbs
                                10xstack+90lbs
                                10xstack+90lbs

                                Pushdowns
                                10x stack
                                10x stack
                                10x stack
                                10x stack

                                -------------------------------
                                12/30
                                Day 90
                                Chest/Some Triceps

                                Roger wanted me to get maxes on all first movements for this week. I got the 405 Dead. Today I got 275 on Bench.

                                Bench
                                275x1
                                Went for 280 but didn't get it. I have never been one for 1 rep sets. I am very happy with 275.

                                Incline DB press
                                10x70
                                10x80
                                7x85(F)

                                Pec Deck
                                3x10. Didn't Track weight.

                                CG Bench was up next. Did a few reps with 135 but didn't feel great on my shoulders.

                                Pushdowns
                                4x10 Slow mo.

                                I didn't do abs because of where the DR. Cut my leg open. Just gunna let that heal up real quick.

                                Celebrating my birthday tonight!

                                ____________________________
                                12/19
                                Day 79
                                Abs/Chest/Triceps

                                Decline Cruches
                                200

                                Bench
                                10x185
                                8x225
                                6x225
                                10x185

                                Hammer Incline
                                20x135
                                20x135
                                5x225
                                5x225
                                5x255

                                Cable Flyes
                                20x60lbs
                                20x60
                                5x100
                                5x100
                                5x100

                                CG Bench
                                20x100lbs
                                20x100
                                5x135
                                5x135
                                5x135

                                Bench Dips- to failure
                                31 reps
                                17
                                14
                                12
                                12

                                This workout was a gauge for all the next ones to come- weight wise. Still tough for me though. My strength is down, but whatever.
                                Not Everything. Not Yet.

                                Comment

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