Pull/Cardio/Push/Cardio/off/Legs/off [Forum Archive]

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Pull/Cardio/Push/Cardio/off/Legs/off

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Posted by: yellowmoomba

I'm starting a new journal since my last one was all over the place.

The focus will be on a 5 day/week routine. I decided to do Pull on Monday since most people are doing Chest on Mondays.

Sunday off
Monday - Back/Traps/Biceps + 20 min of Cardio
Tuesday - PT/Cardio for 45 minutes
Wednesday - Chest/Shoulders/Triceps + 20 min of Cardio
Thursday - PT/Cardio for 45 minutes
Friday off
Saturday - Legs

The key goal is to lose 2 inches around my waist and maintain LBM. To go from 34 1/2" to 32 1/2". I know my diet will be key in acheiving this. It's pretty clean except for 2-3 bad meals per week.

Current Weight: 189
Goal: 185

Time: 6 weeks (March 27th)

*I'm recovering from a lower ab tear so I'm in PT for the next three weeks. This means no sports and limited ab work.

Posted by: yellowmoomba

2/12/04

PUSH DAY

========8 sets for Chest===========
DB press
90 x 8
90 x 6

DB press 30' angle
90 x 6
90 x 6

DB fly 30' angle
60 x 8

DB fly flat
60 x 7

Dips (Tempo 4 second negative / 1 second positive)
12
8

========8 sets for Shoulders==========

Standing DB Press
45 x 8
45 x 7
45 x 7

Front Raise
30 x 8

Side Raise
30 x 8

Front Raise/Side Raise superset
25 x 8/8

Reverse Pec Dec
150 x 10
150 x 10

=============6 sets for Triceps===========

Lying Tricep extentions
12
15
13

Seated Dips
225 x 6
225 x 6
225 x 5

CARDIO

20 minutes on Treadmill on 10% incline at 4.0

Posted by: naturaltan

60lb flys ... impressive!

Posted by: yellowmoomba

Quote:

Originally posted by naturaltan
60lb flys ... impressive!

Thanks NT!

What's new? How's the Tat coloring going?

Posted by: naturaltan

I was on call last Friday when I had an appointment scheduled, so it didn't get done. The lady asked that I call her yesterday to see if she could squeeze me in and she was sick ... and with the amount of pain that it caused me, I wasn't too upset.

I'm looking at maybe a couple weeks now.

Posted by: yellowmoomba

2/14/04

I missed my Trap workout this week so I did it yesterday.

Shrugs
315 x 10
315 x 10
315 x 10

Upright Row
145 x 5
125 x 9
125 x 8

CARDIO
10 Minutes on Treadmill at 4.0 on 5% incline
10 Minutes on Treadmill at 3.5 on 13% incline

My abs are still really sore from PT on Thursday. I'll have to talk to my Therapist about the exercises I am doing during my sessions.

Today is LEG day.

Posted by: yellowmoomba

2/15/04

Legs

Extentions (Tempo 1/1/1)
250 x 11
250 x 12
250 x 12

SLDL (Tempo 1/0/2)
225 x 9
225 x 8
225 x 7

Hack Squat (Tempo 1/0/1)
230 x 18
230 x 12
230 x 12

Seated Calves
55 x 20
55 x 20
55 x 20

Machine Leg Press Superset (Tempo 1/0/1)
250 x 10 on Toes/250 x 10 on heels
250 x 10 on Toes/250 x 10 on heels

CARDIO
Bike 10 minutes

*Notes
My Traps were on fire today from yesterday's workout. Tomorrow is an off day then I'll do Pull on Monday. My abs are still real sore from Thursday's PT.

Posted by: yellowmoomba

2/16/04

Pull Day

Pullups
14 (normal speed)
7 (tempo 1 positive/4 negative)
7 (tempo 1 positive/4 negative)

Supinated Grip
6 (tempo 1 positive/3 negative)
6 (tempo 1 positive/3 negative)

one armed DB Row
140 x 5 (tempo 1 positive/1 negative) * Too heavy
130 x 8 (tempo 1 positive/3 negative)

Hammer Low Row
250 x 7 (Tempo 1 positive/3 negative)
250 x 6 (Tempo 1 positive/3 negative)

Chinups
5 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)

Upright Row
135 x 5 (tempo 1 positive/1 pause/1 negative)
105 x 10 (tempo 1 positive/1 pause/3 negative)
105 x 8 (tempo 1 positive/1 pause/3 negative)

BICEPS

Straight bar curls
70 x 9 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 7 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 6 (tempo 1 positive/1 pause/3 negative)
35 x 5 (tempo 1 positive/1 pause/3 negative)

CARDIO
10 minutes on Treadmill at 3.8 on 5% incline
10 minutes on Treadmill at 3.8 on 8% incline

10 minutes of Stretching

Posted by: yellowmoomba

Since my weight or waist line hasn't changed much for over a month I figured I'd better track my diet closer.

Height 5'10"
Weight 190
Waist 35

2/16/04

6:30 AM
Meal #1
16 oz coffee
Balance bar
20 oz water

8:00 AM
Meal #2
6 egg whites
1 cup green tea
20 oz water

10:30 AM
Meal #3
Chicken and Wild Rice Soup (1 bowl)
20 oz water

12:00 PM
Meal #4
2 chicken breasts
1 cup raw brocholi
1 tablespoon of sunflower seeds
1 tablespoon of low fat dressing
20 oz water

1:30
Meal #5
1 cup cottage cheese
1 cup strawberries
20 oz water
8 oz coffee w/ 1 teaspoon of half and half

3:30PM
Meal #6
Balance Bar

Workout 4:30 - 6

6:00 PM
Meal #7
50 gm Protein with water

7:30 PM
Meal #8
10 oz lean red meat
1 cup of wheat noodles w/ olive oil/garlic salt/parmesan cheese
10 oz skim milk

10 PM
10 gm of Glutamine

BED

Posted by: yellowmoomba

2/17/04

PT and Cardio

30 minutes on bike.
Ultrasound
Heat Pack
Ice

My abs have been hurting more this week than in the past two weeks. It may have been caused from coughing for 10 days while I was sick which really contracts my abs so they did not get any rest. I did not do a lot of exercises due to the pain. The PT however thinks that my left side is a little out of whack so he worked on stretching my left leg and back. After he was done I felt less pain in my abs. He said my left hip seem to be tilted forward which can aggravate the nerves along my spine and cause lower ab/groin pain. So know we are down to three possible problems...

1) Torn lower ab
2) Torn fascia
3) Tilted hip

I will continue PT for another 3 sessions and if its not better I'll head back to the doctor to see if I can either get a MRI/ultrasound exam or if they can do exploratory surgery since the original injury happened on 9/15/03.

Posted by: yellowmoomba

2/18/04

PUSH DAY

========8 sets for Chest===========
DB press
90 x 8
90 x 6

DB press 30' angle
90 x 5
90 x 5

DB fly 30' angle
60 x 8

DB fly flat
60 x 7

Dips (Tempo 4 second negative / 1 second positive)
10
7

========7 sets for Shoulders==========

Hammer Press 2 sets
140 x 7
140 x 6

Cable Front Raise
35 x 10

Side Raise
25 x 13
25 x 12

Reverse Pec Dec
150 x 9
150 x 9

*My front delts were fried from the flies and presses.

=============6 sets for Triceps===========

Lying Tricep extentions
14
11
10

Close Grip Bench Press
155 x 5
155 x 4
155 x 4

CARDIO

10 minutes on Treadmill on 10% incline at 3.5

Posted by: yellowmoomba

2/19/04

My waist measured 34" this morning which was my goal by 2/20/04.

The next stage is 33" by 3/13/04. I'd like to maintain a
32 - 33" waist. I'm sure once I can start to play more sports and perform heavy compound exercises again I will be able to stay there. My diet is definately cleaning up. I did not have any junk food this week.

Weight 189

Legs

Squats
* This is the first time I did squats in 2 months because of my ab problem. It was a good stretch with out any pain. I can definately feel it in my glutes today.

135 x 10
225 x 10 (1/2 squats)
135 x 15
135 x 15

Hack Squat (Tempo 1/0/1)
270 x 8
270 x 8
270 x 8

SLDL (Tempo 1/0/2)
235 x 8
235 x 8
235 x 7

Extentions (Tempo 1/1/1)
* different machine than the one used on 2/15/04
205 x 10
205 x 8
205 x 7

Seated Calves
90 x 10
45 x 20
45 x 20

Machine Leg Press (Tempo 1/0/2)
* different machine than the one used on 2/15/04
220 x 20
220 x 20

Posted by: yellowmoomba

2/20/04

PT
10 minutes on Treadmill
10 minutes on Bike

Stretching
(Back dives)
(towel squeeze)

* My abs feel better today compared to Tuesday.

2/21/04

Weight 187

Pull Day

Pullups
9 (tempo 1 positive/4 negative)
8 (tempo 1 positive/4 negative)
7 (tempo 1 positive/4 negative)

Supinated Grip
6 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

one armed DB Row
130 x 10 (tempo 1 positive/3 negative)
130 x 9 (tempo 1 positive/3 negative)

Hammer Low Row
250 x 6 (Tempo 1 positive/3 negative)
250 x 5 (Tempo 1 positive/3 negative)

Chinups
7 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)

Upright Row
115 x 10 (tempo 1 positive/1 pause/1 negative)
115 x 9 (tempo 1 positive/1 pause/3 negative)
115 x 8 (tempo 1 positive/1 pause/3 negative)

BICEPS

Straight bar curls
70 x 10 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 8 (tempo 1 positive/1 pause/3 negative)
35 x 6 (tempo 1 positive/1 pause/3 negative)

CARDIO
15 minutes on Treadmill at 3.5 on 10% incline

Posted by: yellowmoomba

2/22/04

PUSH DAY

========9 sets for Chest===========

DB press 30' angle
85 x 9
85 x 8

DB press
85 x 6
85 x 6

DB fly 30' angle
60 x 11

DB fly flat
60 x 8

Dips
10 (Tempo 4 second negative / 1 second positive)
14 (Tempo 1 second negative / 1 second positive)
7 (Tempo 4 second negative / 1 second positive)

========6 sets for Shoulders==========

Hammer Press
140 x 6
140 x 5

Front Raise
25 x 12

Side Raise
25 x 12
25 x 12

Reverse Pec Dec
150 x 9

=============5 sets for Triceps===========

Lying Tricep extentions
12
13

CG Incline DB Press
50 x 6
50 x 6

CARDIO

7 minutes on Treadmill on 10% incline at 3.7

*Notes*
My body needs a day off since I have exercised 7 days in a row. I'm taking tomorrow off then cardio on Tuesday, Legs Wednesday, cardio on Thurday, and then Pull on Friday.

Posted by: yellowmoomba

2/23/04

Legs

Warmed up today shooting baskets for 15 minutes. No pain at all!!!

* High reps today

Squats
135 x 10
225 x 15
275 x 5
225 x 10
135 x 25

Hack Squats
180 x 20
180 x 15

SLDL
135 x 15
135 x 15

Extentions Dropset
150 x 15 | 100 x 5 | 50 x 10

Seated Calves
90 x 20
90 x 20

Posted by: yellowmoomba

2/24/04

Weight 184.5

PT

Stretching
towel squeeze exercises
trunk twists

* My abs feel better today compared to last week.

2/25/04

Weight 187

Pull Day

*shot baskets for 15 minutes to warmup (no pain)

Pullups
15
11
8

Supinated Grip
7
8

one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

Hammer Low Row
230 x 10
250 x 8

Chinups
10
7

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 9 (tempo 1 positive/1 pause/1 negative)

Upright Row
115 x 8 (tempo 1 positive/1 pause/1 negative)
115 x 7 (tempo 1 positive/1 pause/3 negative)

Cable Pitchers
35 x 10

BICEPS

Straight bar curls
70 x 10 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 7 (tempo 1 positive/1 pause/3 negative)
35 x 6 (tempo 1 positive/1 pause/3 negative)

CARDIO
20 minutes on Treadmill at 3.5 on 11% incline

Posted by: yellowmoomba

2/26/04

weight 185.5

PT
Ab exercises
* felt good

2/27/04

Weight 185.5

PUSH DAY

========9 sets for Chest===========

DB press 30' angle
85 x 10
85 x 7

DB fly 30' angle
65 x 8

DB fly flat
66 x 8

Hammer Press
180 x 8
180 x 6

Dips
9 (Tempo 4 second negative / 1 second positive)
14 (Tempo 1 second negative / 1 second positive)
7 (Tempo 4 second negative / 1 second positive)

========6 sets for Shoulders==========

Hammer Press
140 x 7
140 x 6

Front Raise
30 x 10

Side Raise
30 x 11
30 x 10

Reverse Cable Cross
35 x 11
35 x 8

=============5 sets for Triceps===========

Lying Tricep extentions
15
15
15

Single Reverse Grip Push down
65 x 7
65 x 7

ABS

Trunk Pulldowns
20 x 100
20 x 100
20 x 100

CARDIO

15 minutes on Treadmill

Posted by: yellowmoomba

3/1/04

Weight 187.5
* Surprisingly I did not gain too much weight since I ate like a cow and drank like a fish all day Saturday.

Legs

Squats
135 x 15
225 x 15
275 x 8
225 x 15
225 x 12

SLDL
135 x 15
135 x 15
135 x 15

Extentions
250 x 12
250 x 9
250 x 8

Seated Calves
90 x 20
90 x 20

Leg Press Machine
350 x 10

CARDIO
Treadmill 10 minutes

Posted by: yellowmoomba

3/2/04

Weight
186.5

I had PT today. I'm starting to do more advanced ab exercises.

Swiss ball inch worm
Oblique twist on BOSU ball
Oblique/medicine ball roll
Opposite hand/leg raise on BOSU ball
Swiss ball one legged raise

Finally my abs feel like they are getting stronger.

Posted by: Monolith

Whoa man... youre throwin around some very nice weight. Awesome work.

How are your ab's feeling?

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Whoa man... youre throwin around some very nice weight. Awesome work.

How are your ab's feeling?

Hey Monolith -

Thanks for the compliment

I'm finally starting to feel better. It's been a tough battle for the last 5 months but I think my abs are finally starting to heal. I should be back to playing ball again in a few weeks. Once my abs feel stronger I'm going to implement some plyometrics back into my program. I get a great sweat going and it's fun (as far as cardio goes)

Thanks for stopping in on my journal. I'll pop into your in a minute to see how you are doing.

Posted by: yellowmoomba

3/3/04

(worked out at LUNCH)

Shoulders/Traps

weight 186.5

Hammer Seated Press
180 x 8
180 x 6
180 x 6

Barbell Shrugs (no straps today)
225 x 15
225 x 10
225 x 12

Front Raises
30 x 10
30 x 10

Side Raises
30 x 10
30 x 10

Upright row
115 x 10
115 x 10
115 x 8

Reverse Pec Dec
150 X 9
150 x 10
150 x 10

CARDIO:

Shot baskets for 30 minutes and played a little one on one (at half speed)

ABs
Trunk pull downs
105 x 15
150 x 15
150 x 15

NOTES
* abs FINALLY feeling stronger. I'm still around 75-80% of my strength.

Posted by: yellowmoomba

3/4/04

Weight 184.5

PT

AB exercises:

Reverse Crunch on Swiss ball
Seated twists on Bosu ball
Inch worm
Balancing Back Dives
Bosu ball holding weights squats
Bosu ball opposite hand/leg raises
Leg raises to the ceiling

Posted by: yellowmoomba

3/5/04

Weight 187

Back/Bis

Warmed up shooting for 20 minutes

Pullups (Tempo 1/0/4)
9
8
7

Supinated Grip(Tempo 1/0/4)
6
6

one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

Hammer Low Row
230 x 7
230 x 7

Chinups (Tempo 1/0/4)
8
5

BICEPS

Straight bar curls
80 x 8 (tempo 1 positive/1 pause/3 negative)
80 x 8 (tempo 1 positive/1 pause/3 negative)
80 x 8 (tempo 1 positive/1 pause/3 negative)

Iso Seated DB Curl
35 x 6 (tempo 1 positive/1 pause/3 negative)
30 x 6 (tempo 1 positive/1 pause/3 negative)

Reverse Curl EZ bar
75 x 10

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

HOLY CRAP

friggin NICE man!

Posted by: yellowmoomba

Quote:

Originally posted by Monolith

HOLY CRAP

friggin NICE man!

Thanks ! I have to get my left side in-sync with my right

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
Thanks ! I have to get my left side in-sync with my right

Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.

Posted by: atherjen

Hi YM!

just wanted to tell you that your workouts are impressive! great work!

your looking great in your avi too!!

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.

Hey Monolith thanks for the tip. I'm just using Protein and Multi-vits rights now. I have some Swole V2 that I'm going to try in a few weeks once I lean up some more. I'm about 1/2 to an inch away from where I want to be on my waist. I'm sure once I start Deads again and increase my #'s on Squats I'll get there.

Thanks AJ!!

Quote:

just wanted to tell you that your workouts are impressive! great work

So are yours!!!

Posted by: yellowmoomba

3/6/04

Chest

DB Press
90 x 8
90 x 7

Incline DB Press
90 x 6
90 x 5

Flat Fly
65 x 8

Incline Fly
65 x 8

Dips
11 (Tempo 4 sec negative / 1 positive)
17 (Tempo 1 sec negative / 1 positive)
7 (Tempo 4 sec negative / 1 positive)

Triceps
Single arm Reverse Grip Push down
65 x 8
65 x 7
65 x 6

Overhead Rope Tricep extention
120 x 10
125 x 9
130 x 8

ABS

Reverse Crunch using Swiss ball
12
12
12

Crunch on Swiss Ball
15

CARDIO
10 minutes on Treadmill
(8 minutes on 3.5 rate on 15% incline)
(2 minutes on 5.8 rate on 0 % inclne) * First time I jogged in two months. Abs felt ok).

Posted by: Rissole

Far out YM, very detailed journal

Hows the abs?? Sounds painfull, you use them almost all the time so i can only imagine how that would be... and then coughing on top to boot....
Do you only do tempo for dips with chest?? Not on tris??
4 count is long....... my longest is 3

Posted by: yellowmoomba

Quote:

Originally posted by Rissole
Far out YM, very detailed journal

Thanks

!

I usually do "TEMPO" on Back, Bis, Triceps, and some Legs. I do very slow Lying Tricep Extentions. I haven't seen anyone do them at the gym besides me. I put a bar about 3 feet off the ground in a Squat rack, place my hands about 6" apart, put my feet about 5 feet back and slowly lower my body into the rack. My head just clears the bar as I lower myself below the bar - hold for a second - then "using my triceps" push up. It's kinda like the cable machine where you do overhead rope extentions. I have a hard time doing "tempo" for any benching exercises since I don't have a spotter. The 4 count is KILLER!!

The abs are feeling much better. I think the rest and PT are helping.

I think you should share your diet/training with me - Brother your abs are looking impressive!!!!

Posted by: yellowmoomba

3/8/04

Weight 185.5

Shoulders/Traps
(All TEMPO was 2 positive/1 second hold/ 2 negative)

Seated Hammer Press
180 x 10
180 x 8
180 x 6

Upright Row
115 x 15
115 x 13
115 x 8

Front Raises
30 x 10
30 x 10

Side Raise
30 x 10
30 x 10

Shrugs
315 x 12
315 x 10
315 x 9

Not sure what to call 'em (lying face down on a incline bench doing a reverse fly - really hits my traps)
15 x 12
15 x 12
15 x 12

Standing Barbell Press
95 x 10
95 x 9
95 x 7

ABS
Trunk pull downs
150 x 15
150 x 12
150 x 10

CARDIO
20 minutes on 10% incline at 3.5
Shot baskets for about 15 minutes

Posted by: yellowmoomba

3/9/04

weight 184.5

Today was PT day.

Exercises:
Toes to the ceiling
walk outs on the swiss ball
reverse crunch on the swiss ball
twists on the bosu ball
hanging knee raises
one leg raises on the swiss ball
squats on the bosu ball

stretching and ice.

Posted by: Monolith

Lookin good. Almost done with the PT? How the abs feelin?

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Lookin good. Almost done with the PT? How the abs feelin?

I have 5 more sessions of PT. My abs are feeling stronger everyday. Unfortunately my PT told me yesterday that sometimes it can take up to 1 YEAR to heal (WTF!!) I am not very excited about hearing that. He and my doctor are very knowledgable so I trust what they have to say. It's been almost 6 months already since I originally injured myself.

I'm going to try to play a little 3 on 3 half court basketball before my workout today to see how I feel.

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
I have 5 more sessions of PT. My abs are feeling stronger everyday. Unfortunately my PT told me yesterday that sometimes it can take up to 1 YEAR to heal (WTF!!) I am not very excited about hearing that. He and my doctor are very knowledgable so I trust what they have to say. It's been almost 6 months already since I originally injured myself.

I'm going to try to play a little 3 on 3 half court basketball before my workout today to see how I feel.

A year? Well, thats not too bad actually. Theyre probably being really generous with that estimate anyway... better off making you take it easy too long than risk injuring it again.

Posted by: tucker01

How did you freakin tear an ab muscle? Must of hurt like a son of a bitch. 1 year doesn't really suprise me, thought it would be longer. Would have been better off breaking a bone, somewhere.

Still nice lifts for battling this injury.

Posted by: naturaltan

great to hear that the abs are feeling better. How did the 3 on 3 workout for you?

Posted by: yellowmoomba

Quote:

A year? Well, thats not too bad actually. Theyre probably being really generous with that estimate anyway... better off making you take it easy too long than risk injuring it again.

Easier said than done!!

I thought two months was a long time!!!

Quote:

Originally posted by IainDaniel
How did you freakin tear an ab muscle? Must of hurt like a son of a bitch. 1 year doesn't really suprise me, thought it would be longer. Would have been better off breaking a bone, somewhere.

Still nice lifts for battling this injury.

Thanks! I screwed my abs up playing football. It didn't really hurt. It just felt like a groin pull. I play in a mens full contact flag football league. It's fun

I tore my achilles tendon in half three years ago and was back to running in 4 1/2 months........I would have gladly broke 2 bones and healed both by now. Oh well - as long as I get better soon.

Posted by: yellowmoomba

Quote:

Originally posted by naturaltan
great to hear that the abs are feeling better. How did the 3 on 3 workout for you?

I'm leaving here in about an hour to go to the gym....I'll fill you in tomorrow.

Posted by: naturaltan

cool ... have fun!

Posted by: yellowmoomba

3/10/04

weight 184.5

Back/Bis

Warmup shooting jump shots (NO PAIN)

I shot for about 15 minutes. I wanted to play 3 on 3 but it was too busy. They were running 5 on 5 on the the other court but I don't think I'm ready for that. Lately a few Detroit Lions started to show up to play ball. Dre Bly and Scottie Anderson were there today. I was surprised on how small they were. I didn't feel like wasting my time watching them so I went up stairs to make some more muscle

Pullups (Tempo 1/0/4)
10
9
7

Supinated Grip(Tempo 1/0/4)
8
6

one armed DB Row
130 x 12 Right arm | 9 left
130 x 12 Right arm | 9 left

Hammer Low Row
230 x 10
230 x 8

Chinups (Tempo 1/0/4)
6
5

BICEPS

Straight bar curls
80 x 6 (tempo 1 positive/1 pause/3 negative)
80 x 6 (tempo 1 positive/1 pause/3 negative)
80 x 6 (tempo 1 positive/1 pause/3 negative)

Incline Bench DB Curl
35 x 8 (tempo 1 positive/1 pause/3 negative)
35 x 6 (tempo 1 positive/1 pause/3 negative)

Reverse Curl EZ bar
75 x 6
75 x 6

No abs today since I did them yesterday in PT and will be doing them tomorrow in PT.

CARDIO
10 minutes on 3.5 rate at 10% incline
6 minutes on 3.8 rate on 15% incline
4 minutes on 5.5 rate (jogging) on 0% incline (NO PAIN)

Posted by: atherjen

Hey YM!

Im glad to see that your pain free as of lately!!

you must feel much better!
workouts are looking awesome! alot of hard work going into them!
and 130 for 1arm db rows??

NICE!!!!!!!

Posted by: atherjen

Hey btw, I posted in your pics in the gallery a while ago... the team pic. which one are you?

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
one armed DB Row
130 x 12 Right arm | 9 left
130 x 12 Right arm | 9 left

Nice, youre almost caught up with the left.

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
Hey btw, I posted in your pics in the gallery a while ago... the team pic. which one are you?

I never checked

I'll post under the pic

I do feel MUCH better

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Nice, youre almost caught up with the left.

Thanks Mono!! I'm getting there!!

Posted by: yellowmoomba

3/11/04

Weight 183.5

*I've dropped about 6 pounds in the last 4 weeks. I'm trying to stay around 180-185. Reducing my waist is most important. I measured in at 33 1/2 today down from 34 1/2 when I started this journal. I have been having two or three cheat meals for the week and very limited drinking (except for one night

I think eating clean has done the most good for me !!

I'm off to PT.

Posted by: tucker01

Good stuff

How does the Diet look? What do you typically eat?

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel

Good stuff

How does the Diet look? What do you typically eat?

Here is my Monday - Friday Diet

6:30am
Coffee on my 1 hour drive to work
Multivitamin

7:30
Oatmeal with Blueberries
6 egg whites
60 oz water

11:00
1 cup of raw broccoli
5 oz of turkey
some carrots, cucumbers, and some other veggies
1/2 cup cottage cheese
1 teaspoon of low fat italian dressing
Bowl of soup either chicken noodle, chicken gumbo, vegetable beef
20 oz water

1:00
1 cup cottage cheese
1 cup strawberries

2:00
Green Tea

3:00
Balance Bar

workout from 4:30 - 6

6:00
50 g protein shake mixed with ice, water and a banana

7:00
8 oz Chicken
Salad with vinager or low fat dressing

9:00
25 g protein shake with water

Sat-Sunday

8:00
Coffee

9:00
8 egg white/ 1 yolk
1 piece of wheat toast

10-12 workout

12:00
50 g protein shake w/ banana

1:00
Turkey sandwich
skim milk
pickles

3:00
snack - balance bar or almonds or cottage cheese (something with some protein) maybe even a PB and J sandwich

6:00
Whatever I want

usually steak or chicken, wheat noodles, and a veggie

After 6PM - depends on what I'm doing usually a few beers or glasses of wine

Sunday
My diet is similiar to Saturday except I do not workout on Sunday and usually do not have alcohol.

My goal is 50% protein, 25 carb and 25% fat.

All comments welcome

???

Posted by: Rissole

Looks good bro, 1 thing might be to add a carb post w/o i like a mass gainer shake, its easy...
or white rice with plain protien something that acts fast

Posted by: yellowmoomba

Quote:

Originally posted by Rissole
Looks good bro, 1 thing might be to add a carb post w/o i like a mass gainer shake, its easy...
or white rice with plain protien something that acts fast

Thanks for the tip!! If it makes my abs look like yours then I'm going do it!!

(if you have seen Starzky and Hutch yet)
Do it!! Do it!! hahaha

Posted by: Rissole

Not yet... will do

Its just good for recovery..... i have very little to no carbs from meal3 on except after trainin, you look pretty lean from the back so all you may need to do is work em up a bit.

Posted by: yellowmoomba

Quote:

Originally posted by Rissole
Not yet... will do

Its just good for recovery..... i have very little to no carbs from meal3 on except after trainin, you look pretty lean from the back so all you may need to do is work em up a bit.

When you see it you will laugh alot!!!

Yeah - I'm workin' 'em good in PT. My PT'st finally gave me the green light tonight to play ball to "test" my abs. Hopefully I can find a game tomorrow.

See ya Riss!!

Posted by: yellowmoomba

Here a few pics of the abs per Rissole's request (maybe he'll give me his secret receipe)

Posted by: yellowmoomba

#2

Posted by: yellowmoomba

3/12/04

Played 4 games of 5 on 5 full court basketball

Legs

Squats
135 x 10
225 x 10
275 x 5
315 x 5 (1/2 way)
315 x 3 (full squats)
225 x 12
225 x 12

SLDL
225 x 9
225 x 8
225 x 7

Extentions
250 x 12
250 x 8
250 x 8

Seated Calves
90 x 20
90 x 20
90 x 20

Hack squat (REAL SLOW)
180 x 10
180 x 10
180 x 10

Posted by: Monolith

Damn... thats an intense leg day. Those extensions are awesome after 7 sets of squats.

Posted by: camarosuper6

Nice job moomba, and damn impressive lifts bro!

Good split too, could use a workout partner like you over here in cali!

Posted by: yellowmoomba

Quote:

Damn... thats an intense leg day. Those extensions are awesome after 7 sets of squats.

Quote:

Originally posted by camarosuper6
Nice job moomba, and damn impressive lifts bro!

Good split too, could use a workout partner like you over here in cali!

Thanks guys!! I finally feel pretty good about going a little heavier. It's funny walking to get a drink after all the blood is in you quads from doing extentions. Walking all weird....

Working out in Cali sounds good right about now. It's frickin' 24' here!! It's supposed to be 50' tomorrow

Posted by: yellowmoomba

3/13/04

Chest

Incline DB Press
90 x 9
90 x 6

DB Press
90 x 7
90 x 6

Incline Fly
65 x 8

Flat Fly
65 x 7

Dips
11 (Tempo 4 sec negative / 1 positive)
15(Tempo 1 sec negative / 1 positive)
7 (Tempo 4 sec negative / 1 positive)

Triceps
Single arm Reverse Grip Push down
65 x 6
65 x 6
65 x 6

Lying Tricep Extentions
15
15
15

Posted by: yellowmoomba

3/14/04

Weight
185

1 1/2 hours of basketball

Posted by: yellowmoomba

3/15/04

Weight 185

*Tried SwoleV2 today - I didn't feel anything. I took 1 scoop 45 before and 1 scoop right after my workout.

Shoulders/Traps

Seated DB Press
50 x 10
65 x 10
65 x 9

Shrugs
315 x 12
315 x 12
315 x 10

Upright Row/Overhead Press
100 x 11
100 x 10
100 x 9

Front Raises
30 x 10
30 x 10

Side Raise
30 x 10
30 x 10

Pec Dec
150 x 12
150 x 11
150 x 10

CARDIO
1 game of basketball

Posted by: Rissole

Where's those ab workouts

Posted by: yellowmoomba

Quote:

Originally posted by Rissole

Where's those ab workouts

That's tomorrows exercises

I posted some pics in my journal (on page 2)

Posted by: Rissole

Not too bad YM.... i rekon just keep workin em as per what i said and stick to good foods

Posted by: yellowmoomba

OK mate!

Posted by: tucker01

I tried Swole v2 as well, I noticed shit all from it, big waste of money IMO.

I was even up to 2 scoops each serving.

Posted by: yellowmoomba

Bummer - thanks for the info.............

Posted by: yellowmoomba

I took yesterday (3/16/04) off as a rest day since I haven't taken one since 3/7/04.

3/17/04

Weight 182

Today is Abs and Legs day

I must be getting old since I do not have a desire to head out for Green Beer

Posted by: tucker01

C'mon man shake your head, this is Green Beer we are talking about.

Get out and have a few

Posted by: yellowmoomba

I know I should!!

Posted by: yellowmoomba

3/17/04

1 game of basketball

*Note*
My abs are sore today so I didn't play much basketball.

Legs

Squats
(I really focused on my form today. I lightened up the weight but had a really good burn)
135 x 10
225 x 8
275 x 5
275 x 5
275 x 5
225 x 8
225 x 8
135 x 20

SLDL
225 x 10
225 x 8
225 x 7

Extentions
250 x 12
250 x 8
250 x 9

Seated Calves (Tempo 1/1/3)
45 x 17
45 x 15
45 x 14

Hack squat (REAL SLOW)
180 x 15
180 x 15
180 x 15

ABs
Swiss Ball Crunch 10
Reverse Crunch with swiss ball 3 sets of 10
Hanging knee raises 3 sets of 10
Trunk pulldowns 3 sets of 10 x 130lbs

Posted by: yellowmoomba

I forgot to mention I tried some REDLINE yesterday (5ml) right before my workout. I felt some "extra" energy. I'll try it again today.

Posted by: yellowmoomba

3/18/04

CARDIO

5 games of full court basketball

*
Abs are kinda sore. Ice and Ibuprophen.

Posted by: atherjen

hmm whats redline? Im assuming only av. in US?

and 5 games of bball? wowzers! you must have slept like a babby last nite!

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
hmm whats redline? Im assuming only av. in US?

and 5 games of bball? wowzers! you must have slept like a babby last nite!

Hey AJ - I did sleep good last night

I'm very happy to be playing ball again. It's been a long wait - about 3 months. Here is some info on REDLINE. It really does work fast!! I bought mine on dpsnutrition.com but it's available at a lot of places.

REDLINE - (by VPX)

Multi-System Rapid Fat Loss Catalyst

Finally, a fat burner that busts the thermogenic and energy producing envelope wide open and that's only the beginning!

Check out this freaky scientific VPX breakthrough: RED LINE™: is the only matrix ever developed to shred fat through the shivering response in the body. By shivering the body burns huge amounts of stored bodyfat for energy in an effort to keep the body warm. That's not all! In addition to shivering, you'll also be sweating up a thermogenic storm. The combined mechanisms of these two processes results in unparalleled fat loss!

In less than 5 minutes you'll feel the fast acting power of RED LINE'S™ fat destroying and energy producing compounds racing through your blood. Just think; when have you ever been guaranteed results in 5 minutes? Were so sure that you'll know its for real in less than five minutes that were giving a FREE sample to the first 1000 people who log on to vpxsports.com. The staff at VPX has felt the FREAK of REDLINE™ and we want you to feel it too.

VPX's understands your need to take fat loss to a new level and your craving to get that killer "jacked-up" burst of energy that supercharges your workouts and life? RED LINE™ by VPX has the power to deliver those results at maximum SPEED! Call 800-954-7904 for your limited opportunity to buy two bottles of RED LINE™ and receive a third bottle FREE! Don't wait:

Get some today and push your fat loss and energy levels to the RED LINE™!

RedLine™ Supplement Facts:
Serving Size: 5ml
Servings per Container: 48
Amount per Serving DV%
Calories 9 0%
Total Carbohydrates 1g 0%
Sugars 0g 0%
Total Fat 0.5g 2%
Saturated Fat 0g **
Unsaturated Fat 0g 2%
Proprietary Blend † 910mg **
Caffeine Citrate † **
Caffeine Anhydrous † **
Evoburn™ (Pure Evodiamine) † **
Octapomine † **
Guggulsterone E & Z † **
Yerbe Mate † **
Green Tea † **
Synephrine † **
cAMP (adenosine cyclic 3',5'-monophosphate) † **
Vinpocetine † **
Yohimbine HCL † **

*Percent daily values (DV%) are based on a 2000 Calorie diet.
**Daily value not established

Additional Ingredients:
Proprietary blend: Sucralose, Natural Flavor & Colors in VPX's Proprietary Liposomal Matrix.

Dosage:
Shake well prior to use. Dispense 2.5ml to 5ml of REDLINE™ into mouth and swallow. Always begine use with 2.5ml two times daily to assess tolerance. Never exceed more than 5(ml) in a single dosage or exceed 5(ml) daily. For best results, consume five to siz servings to various high grade protein such as , ZERO CARB PROTEIN™, CHEAT PROTEIN BAR™ and MICELLEAN™ BOIACTIVE SUPERFOOD as part of your daily diet.

Posted by: atherjen

interesting! did you shiver and sweat???

(taking the redline)

Glad your able to get back into play ball. are your abs ok this morning?

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
interesting! did you shiver and sweat???

(taking the redline)

Glad your able to get back into play ball. are your abs ok this morning?

I didnt' shiver from the redline but I did get a good sweat from running up and down the court playing ball!! It's a lot different than the treadmill.

I iced and took some anti-inflams last night so my abs feel ok today. I definately will not work 'em today but will tomorrow. I feel better doing them every other day.

Your workouts are looking brutal!! Way to go!!

Posted by: tucker01

Yep it's illegal in Canada Jen

R u surprised.

Good or Bad Pain? Lack of use Pain?(at least in terms of Basketball)

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel
Yep it's illegal in Canada Jen

R u surprised.

Good or Bad Pain? Lack of use Pain?(at least in terms of Basketball)

That sucks for you guys.

It's BAD pain so I won't be playing ball again until Monday. It's been a nagging injury since SEPTEMBER

Posted by: tucker01

Smart choice, last thing you want to do is have a reinjury.

5 games of Bball damn man, how long were you playin for? I need to get in on some of this action

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel
Smart choice, last thing you want to do is have a reinjury.

5 games of Bball damn man, how long were you playin for? I need to get in on some of this action

Thanks!!

The games are the first team to 11 points (using 2 points for a shot made behind the 3 point arc and 1 point for a normal field goal) or the team leading after 11 minutes (why 11 minutes ??? don't know - I just play the game

It's just "rec ball" - so the team that plays the best defense and "team play" usually wins. The only bad thing about playing is getting on team with a ball hog 'cuz those guys NEVER play D.

I had fun yesterday 'cuz some quick little skinny guy was just using one of my teammates - he scored 5 straight points on him so I switched men so I could cover him. He tried to shake-n-bake but unfortunately for him he was met by shoulder

and a hard foul to arm. He never drove again and missed all this jump shots.

Mind games on the court - you gotta love EXPERIENCE

Iain - come on down to Detroit for some ball - I'm sure we could use a strong 225 lb power forward out there!! NT - wants in on some action too. We can make him the point guard!! I'll play shooting guard. With the numbers AJ is putting up she can be our other Forward. Anyone else want in??

Posted by: yellowmoomba

3/19/04

Back / Biceps
No straps today...

Pullups (Tempo 1/0/4)
10 (Tempo 1/0/4)
10 (Tempo 1/0/1)
7 (Tempo 1/0/4)

Supinated Grip(Tempo 1/0/4)
6
5

one armed DB Row
100 x 12 Right arm | 10 left
100 x 12 Right arm | 9 left

Hammer Low Row
230 x 7
230 x 8

Supine Pullups
10
10

Chinups (Tempo 1/0/4)
7
6

BICEPS

Straight bar curls
80 x 10 (tempo 1 positive/1 pause/3 negative)
80 x 10 (tempo 1 positive/1 pause/3 negative)
80 x 9 (tempo 1 positive/1 pause/3 negative)

DB Curl
35 x 10
35 x 14
35 x 14

No abs or cardio.

Posted by: gwcaton

Wow!
Looks like you really worked the back ! Hows it feel ?

Posted by: yellowmoomba

Quote:

Originally posted by gwcaton
Wow!
Looks like you really worked the back ! Hows it feel ?

My back is not to sore but my biceps are a little tight today

Not having my straps didn't allow me to go as heavy as I wanted but it was a pretty short/intense workout. 1 hour

Thanks for stopping by

Posted by: atherjen

awesome workout yestarday YM!!!

I want in on playing ball!!! gosh I miss my high school days of endless bball games n practices.

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
awesome workout yestarday YM!!!

I want in on playing ball!!! gosh I miss my high school days of endless bball games n practices.

OK - you're in

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
one armed DB Row
100 x 12 Right arm | 10 left
100 x 12 Right arm | 9 left

Hey, looks like your left side is catching up pretty damn quick. How'd they get out of balance to begin with?

Posted by: yellowmoomba

3/20/04

Chest

Incline DB Press
95 x 7
95 x 6

DB Press
95 x 6
95 x 4

Incline Fly
65 x 9

Flat Fly
65 x 7

Dips
12 (Tempo 4 sec negative / 1 positive)
11(Tempo 1 sec negative / 1 positive)
9 (Tempo 4 sec negative / 1 positive)

Triceps

Single arm Reverse Grip Push down
65 x 6
65 x 6

Lying Tricep Extentions
15
15

Tricep Pushdown
110 x 12
110 x 12

ABS
1 x 10 hanging knee raises
2 x 10 reverse crunch on swiss ball
2 x 10 bosu board stability exercise

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Hey, looks like your left side is catching up pretty damn quick. How'd they get out of balance to begin with?

Don't know??? Probably cuz I'm right handed ???? Maybe because my left ab area is weaker than my right due to my injury.....Hopefully the left and right side will be equal soon!!!

Posted by: yellowmoomba

3/22/04

Legs / Shoulders

Cardio
30 minutes of 5 on 5 basketball

Squat
* Abs are kinda sore so I stuck with 225 for most of my sets
135 x 10
225 x 10
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12
225 x 10

SLDL
225 x 9
225 x 8
225 x 7

Hack Squat
180 x 15 (super slow)

Shoulders

DB "V" Press
* I read about these in someones journal. You do a press but your arms go up on an angle to form a "V". It's kinda hard - it hits your Med. Delts more than Front Delts.

45 x 8
45 x 8
45 x 8

Arnold Press
45 x 9
45 x 8

Side Raise
25 x 10
25 x 10
25 x 10

Posted by: Monolith

90 squats...

Is that your form of cardio or something?

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
90 squats...

Is that your form of cardio or something?

- I never thought of it that way. I sure was sweating though!!

Posted by: Monolith

Yeah really... i cant believe you were still getting 10-12 reps @ 225 after all that.

Whats your max??

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Yeah really... i cant believe you were still getting 10-12 reps @ 225 after all that.

Whats your max??

My max was 365 x 4 just before I screwed up my abs (September). I really didn't want to go heavier than that since I thought I might screw up my knees or back..... and ended up screwing up my abs playing football

I feel comfortable doing 225 for higher reps.

Posted by: PreMier

Damn.. If I did that many squats I would yack!

Im glad this journal was only 4 pages

I just read Monoliths and it was 9

Posted by: Monolith

Quote:

Originally posted by PreMier
Damn.. If I did that many squats I would yack!

Im glad this journal was only 4 pages

I just read Monoliths and it was 9

haha... yeah, but like 5 of those pages was the same damn thing posted over and over

"2 cups brown rice, 6oz chicken, 3 T. salsa..."
"2 cups brown rice, 6oz chicken, 3 T. salsa..."
"2 cups brown rice, 6oz chicken, 3 T. salsa..."
"2 cups brown rice, 6oz chicken, 3 T. salsa..."

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Damn.. If I did that many squats I would yack!

Im glad this journal was only 4 pages

I just read Monoliths and it was 9

I want to work my way to do 25 x 225

I need a new goal

Monolith sure has a lot of variety in his diet

Posted by: PreMier

Yea, almost as much as me

25 reps huh? That sounds reasonable. Good luck with that

Posted by: yellowmoomba

3/24/04

Tried to do PT yesterday but my abs were really sore from playing ball. My PT talked to my doc who advised me to stop playing ball and not to do any lateral movements. WTF!! I'm not getting the anwsers I need to get better - except REST IT! I've been laying off for months. My doc is supposed to call someone that he just heard talk about lower ab/groin problems at a conference. Supposedly he is "the best" in the midwest regarding this subject matter. I Hopefully I will get some better answers soon.

Fortunately I'm going on vacation tomorrow (to Tampa) for four days. It's supposed to be 80 and sunny

I think I can use a good 4 days off from lifting/exercise.

Today I'm doing a Back/Chest workout then it's VACATION TIME!!!!!!!!!!!!

Posted by: Monolith

Have fun in FL buddy. Too bad you'll have to avoid the women so you can "rest your ab's"...

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Have fun in FL buddy. Too bad you'll have to avoid the women so you can "rest your ab's"...

I avoid other women already considering I'm married

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
I avoid other women already considering I'm married

Oh, well that makes sense... LOL. I don't think its your ab's you have to worry about getting injured if you were to mess around with another woman then.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Oh, well that makes sense... LOL. I don't think its your ab's you have to worry about getting injured if you were to mess around with another woman then.

Your right!!

It would be a little lower.

Posted by: PreMier

You guys crack me up.

So is it a tear in the abdominal that is bugging you? Or what is exactly the problem.

Posted by: yellowmoomba

Quote:

Originally posted by PreMier

You guys crack me up.

So is it a tear in the abdominal that is bugging you? Or what is exactly the problem.

The doc thinks it's a tear but does not know for sure. It could be the conjoined tendon, fashia, or muscle that is torn (or a groin problem). THAT is the problem - they have not told me exactly what is wrong!!

Posted by: yellowmoomba

3/24/04

Chest

Incline DB Press
95 x 6
95 x 5

DB Press
95 x 6
95 x 6

Incline Fly
65 x 9

Dips
10 (Tempo 4 sec negative / 1 positive)
9 (Tempo 4 sec negative / 1 positive)

BACK

Pullups (Tempo 1/0/4)
10
7

Supinated Grip(Tempo 1/0/4)
6
6

one armed DB Row
130 x 8 Right arm | 6 left
130 x 8 Right arm | 5 left

Traps

Shrugs
315 x 12
315 x 12
315 x 12

Upright Row
115 x 10
115 x 10
115 x 10

It's vacation time!!! I'm off to Tampa for 4 days!!

Posted by: Monolith

You are one strong mofo. Have fun in Tampa bud.

Posted by: tucker01

have fun in tbay. play a round of golf fir me

Posted by: yellowmoomba

I'm back from vacation. It was 80 and sunny. For those that live in FL - you guys are lucky!!! I ate a lot of fish and drank a lot of Coronia's !!

It's shoulders and traps today.

Posted by: atherjen

Welcome back YM!

glad you had such a wonderful time! Im jealous! sounds awesome!

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
Welcome back YM!

glad you had such a wonderful time! Im jealous! sounds awesome!

Thanks AJ!! It was fun

Posted by: atherjen

any chance we get to see some pics!

Posted by: yellowmoomba

3/29/04

Shoulders/Traps

ALL SETS USING TEMPO (1/0/3-4 SECONDS)

Seated DB Press
65 x 8
65 x 8
65 x 8

Shrugs
325 x 10
325 x 12
325 x 12

Upright Row
115 x 10
115 x 8
115 x 8

Front Raise
25 x 15
25 x 15

Side Raise
25 x 13
25 x 13

Reverse Pec Dec
135 x 9
135 x 7

CARDIO
20 minutes on Treadmill at 3.5 rate on 10% incline
(no hoops - per the Doctors orders)

Posted by: PreMier

YM--
For shrugs, do you use wraps? And a BB correct?

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
YM--
For shrugs, do you use wraps? And a BB correct?

Yes - I do use straps. I have a hard time holding onto 325 without 'em.....It's a BB. I like BB better than DB's.

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
any chance we get to see some pics!

Still waiting on the pics!!

Posted by: PreMier

Quote:

Originally posted by yellowmoomba
Yes - I do use straps. I have a hard time holding onto 325 without 'em.....It's a BB. I like BB better than DB's.

Well, I meant BB over smith machine BB. I need to use straps again. I cant hold enough weight

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Well, I meant BB over smith machine BB. I need to use straps again. I cant hold enough weight

I tend to stay clear of the smith machine. I used to use it all the time but I try to work my core and stability muscles more using free weights.

I like straps just for fact that my Trap/Back muscles are much stronger than my forearms. I can probably do an extra 3-4 reps using straps than without.

Posted by: yellowmoomba

Here's a pic from a great place to eat down at Santa Maria Island (near Bradenton, FL). The restaruant is at the end of the pier overlooking the ocean

Posted by: PreMier

Ooh... Who's the lady in blu?

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Ooh... Who's the lady in blu?

Easy Hound Dog

- That's my wife

Posted by: yellowmoomba

Here's the beach

Posted by: PreMier

Quote:

Originally posted by yellowmoomba
Easy Hound Dog

- That's my wife

Oh man lol I was hoping to open the beach pic and see a bikini. You have a very beautiful wife YM

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Oh man lol I was hoping to open the beach pic and see a bikini. You have a very beautiful wife YM

Thanks PM. I'm saving the bikini pics for me

Posted by: yellowmoomba

3/31/04

Legs

Squats
135 x 10 (w)
225 x 15
275 x 8
225 x 15
225 x 15

SLDL
135 x 10 (w)
225 x 8
225 x 5 (lower back sore)
135 x 15

Leg Press
4 plates x 10 (w)
6 plates x 8
8 plates x 12
8 plates x 12

Seated Calves
45 x 20
45 x 15
45 x 15

Hack Squat
180 x 15
180 x 15

Extentions
250 x 13
250 x 8

CARDIO
10 minutes on Treadmill on 10% incline at 3.5 rate

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
Squats
135 x 10 (w)
225 x 15
275 x 8
225 x 15
225 x 15

Posted by: PreMier

Yea, insanity. I did 15 rep sets of 225 the other day, and it was not good... Had to lay down and observe the stars. Plus the cold sweats

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Yea, insanity. I did 15 rep sets of 225 the other day, and it was not good... Had to lay down and observe the stars. Plus the cold sweats

haha - you guys are funny!!

The LAST set of 225 was tough.....I'm gonna feel it tomorrow. I'm getting ready for next weeks leg workout - I'm going for 20 x 225!!

Posted by: Monolith

Good luck, man.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith

Good luck, man.

Thanks!!

I'm a little tight today

Posted by: yellowmoomba

4/1/04

Back/Bis

ALL REPS PERFORMED WITH 1/0/4 TEMPO

Pullups
11
8
7

Supinated Grip
6
5

One armed DB row
130 x 12 Right | 8 Left
130 x 10 Right | 8 Left

Hammer Row
180 x 16
180 x 18

Chinups
6
5

Straight Bar Curls
80 x 8
80 x 7

Seated Incline Bench Curl
35 x 6
35 x 5

Reverse Curl (EZ bar)
85 x 5
85 x 5

CARDIO
20 minutes on Treadmill on 10% at 3.5 rate

I'm heading to the doctor tomorrow to be re-examined for my ab problem......Stay tuned!

Posted by: PreMier

I know they use a mesh thye of stuff, on people who get a hernia through the fascia. Maybe they could put some of that in you as to prevent more tearing? Either way, good luck, and keep us posted.

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
I know they use a mesh thye of stuff, on people who get a hernia through the fascia. Maybe they could put some of that in you as to prevent more tearing? Either way, good luck, and keep us posted.

Thanks! I've been bugging my doc to have someone do exploratory surgery to really find out what is going on in there. Maybe he'll consider it now since it's been 6 months. Unfortunately I do not have a hernia so the two surgeons that I saw would not go in unless they could feel a bulge in the ab wall.

Posted by: PreMier

So if it is torn, they wait untill you have a hernia? Why not prevent that... Idiots. Do what you gotta do man.

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
So if it is torn, they wait untill you have a hernia? Why not prevent that... Idiots. Do what you gotta do man.

Exactly!! WTF!! Fortunately I can still lift!! I just can't run or play sports (which has been a bummer). Hopefully I'll have good news tomorrow.

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
Unfortunately I do not have a hernia

I really dont think you mean that

Posted by: camarosuper6

you da man moomba.

reading through your journal, it seems me and you are about the same level on many lifts, (although you got me on some)

Good work man!

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
I really dont think you mean that

Seriously - Hernia surgeries are the most common surgeries performed in the US. If I had a hernia in September (when I originally hurt myself) I could have had a mesh patch put in and been back to sports by November. Now is frickin' April and I'm still not healed

I can't do anything about it now. Oh well - I'll see the doc in a few hours. We'll see what he says.

Posted by: yellowmoomba

Quote:

Originally posted by camarosuper6
you da man moomba.

reading through your journal, it seems me and you are about the same level on many lifts, (although you got me on some)

Good work man!

Thanks Camaro!! Yeah - we are pretty close on a lot of exercises.....if you try something new and like it - let me know!

I'll keep an eye on your journal too.

Keep workin' hard!

Posted by: tucker01

Good luck with the Doc, Lets hope it is not a hernia or some heads will be rolling

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel
Good luck with the Doc, Lets hope it is not a hernia or some heads will be rolling

Thanks.

My doc did say my hips where out of alinement so he adjusted them.

I have to see another surgeon to get his perspective on the situation. He we go again. Hopefully the surgeon with know WTF is going on in there!!

Posted by: yellowmoomba

4/4/04

Chest

Incline DB Press
* One of the 100's was missing - so I went with 105

105 x 4
105 x 3 (plus 1 more with a spot)

DB Press
105 x 3 (plus 1 more with a spot)
105 x 3

Incline Fly
70 x 8
70 x 6

Dips
9 (Tempo 4 sec negative / 1 positive)
7 (Tempo 4 sec negative / 1 positive)
6 (Tempo 4 sec negative / 1 positive)

Triceps

Single arm Reverse Grip Push down
5 plates x 8
5 plates x 8

Lying Tricep Extentions
16
16

CG Bench Press
155 x 4
155 x 4

Posted by: yellowmoomba

4/5/04

Man - I'm sore today. It was good to increase the weights

Today is Back and Bis.

I'm trying to figure out when I'm going to start TP's program. Probably next Monday

Posted by: atherjen

Nice workout yestarday YM!

no wonder your sore today!!

your doing TPs new program too? gosh seems like a ton of ppl are!

cant wait to see everyones progress!

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
Nice workout yestarday YM!

no wonder your sore today!!

your doing TPs new program too? gosh seems like a ton of ppl are!

cant wait to see everyones progress!

I think I have to keep increasing my weights or you'll pass me up from the looks of your journal

I'm reviewing TP's program so I can get prepared to start next week.

Posted by: PreMier

I will be starting next week too!

Posted by: yellowmoomba

4/5/04

Back/Bis

ALL REPS PERFORMED WITH 1/0/4/0 TEMPO

Pullups
11
8
7

Supinated Grip
6
5

One armed DB row
130 x 12 Right | 8 Left
130 x 10 Right | 11 Left
* I figured out why the number of reps was always lower for my left arm. I would not take a break between doing my right arm and my left arm. Today - on my second set - I took a minute rest period after working my right arm and I was able to do 1 more on my left than on my right

Hammer Low Row
240 x 8
240 x 8

Chinups
6
5

Straight Bar Curls
80 x 9
80 x 9

Seated Bench Curl
35 x 8
35 x 8

Ball Hammer Curl
45 x 11
45 x 12

CARDIO
15 minutes on Treadmill on 10% at 3.5 rate

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
I will be starting next week too!

Good!! I think it will be a nice change.

Posted by: Monolith

Hey YM... i dont get it. For the one arm DB rows i mean.

So you do a set of 10 on the right side, take a 60s break, do a set of 10 on the left side, then take another 60s break (or whatever) before the next set with the right arm? Doesnt that just double your rest period for both arms?

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Hey YM... i dont get it. For the one arm DB rows i mean.

So you do a set of 10 on the right side, take a 60s break, do a set of 10 on the left side, then take another 60s break (or whatever) before the next set with the right arm? Doesnt that just double your rest period for both arms?

What I would do in the past is:

10 reps on my Right arm then without a break try for 10 reps on my left (but I would normally get 8) so today I did:

10 reps on my Right arm / rest 60 seconds / then 11 reps on my left arm

Hope that makes sense

Posted by: yellowmoomba

Here's a pic of the new tattoo....

Posted by: Monolith

Cool ink dude.

My cousin is really into body art... he's got a full suit. Although some of his choices are a little weird... like a picture of the unibomber on his calf.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Cool ink dude.

My cousin is really into body art... he's got a full suit. Although some of his choices are a little weird... like a picture of the unibomber on his calf.

Thanks! Some people do get addicted to them. I'm happy with the couple that I have

Posted by: atherjen

cool tatty YM!! how long did that one take? gosh I can only imagine. 2hrs+?? my lil one was an hour!

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
cool tatty YM!! how long did that one take? gosh I can only imagine. 2hrs+?? my lil one was an hour!

Thanks AJ

It took about 2 hours. What do you have ?

Posted by: atherjen

Quote:

Originally posted by yellowmoomba
Thanks AJ

It took about 2 hours. What do you have ?

I figured! at least it was your arm. I was bent over some chair thingy and soo uncomfie. mines on my lower back. its a ying yang thingy with 2 bear paws opposite each other. my dad and I got the same one. his nickname has been bear since he was 14. everyone calls him that. weird. and hes always called me his lil bear.

silly I know. so it was kinda a father/daugther thing getting the same.

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
I figured! at least it was your arm. I was bent over some chair thingy and soo uncomfie. mines on my lower back. its a ying yang thingy with 2 bear paws opposite each other. my dad and I got the same one. his nickname has been bear since he was 14. everyone calls him that. weird. and hes always called me his lil bear.

silly I know. so it was kinda a father/daugther thing getting the same.

That's a cool idea

Posted by: yellowmoomba

Legs

4/6/04

Squats
* I wanted to go for 225 x 20 but I felt a "twinge" in my left groin area so I settled with 4 sets of 10

I'm listening to my body.
It was still a good workout

135 x 10 (w)
225 x 10
225 x 10
225 x 10
225 x 10
135 x 25

Toe Squats
*(heels off the ground for then entire set - it really works on your balance)
135 x 10

SLDL
135 x 10 (w)
225 x 8
225 x 9

Leg Press
4 plates x 6 (w)
8 plates x 8
6 plates x 20 * This was a tuff one!!!

Extentions
250 x 12
250 x 9

Seated Calves
90 x 18
90 x 16
90 x 9

Posted by: atherjen

glad you listened to our body!!! "twinge" in your groin area is not good!!!

Nice workout though!!!
is that 6 plates /side on leg press?

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
Nice workout though!!!
is that 6 plates /side on leg press?

I wish - 6 plates total - Do you think I'm monster or something ???

Posted by: atherjen

ummm not a monster.. but I must be!

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
ummm not a monster.. but I must be!

From the looks of the weight that you throw around I would say so too

Posted by: yellowmoomba

4/9/04

Shoulders/Traps

Seated DB Press
65 x 10
65 x 10
65 x 8

Shrugs
335 x 12
335 x 12
335 x 12

Upright Row
115 x 10
115 x 8
115 x 10

Front Raise
30 x 10
30 x 10

Side Raise
30 x 10
30 x 10

Free Motion Machine - Reverse Fly
35 x 8
35 x 6

CARDIO
10 minutes on Treadmill at 3.5 rate on 10% incline
25 minutes of shooting jump shots (no pain)

Posted by: atherjen

awesome to hear no pain in the abs!

one question-how come you didnt increase any of the weight on any sets?

Posted by: tucker01

You getting ready for TP's program, taking it easy this week before the shit hits the fan

Posted by: yellowmoomba

Quote:

Originally posted by atherjen
awesome to hear no pain in the abs!

one question-how come you didnt increase any of the weight on any sets?

Thanks

The reason I did not increase the weights during my sets is because I want to be able to get my reps to at least 12 before I increase the weight on shoulders. Also, I tend to go real slow and focus on form rather than throw the big weights around especially on side and front raises. I usually like to beat my last sessions rep count at least by 1 - so if I did 115 x 10, 115 x 8, 115 x 8 a week ago = 26 reps - I'll try to get at least 27 reps this week with the same weight or increase the weight

- GOOD QUESTION THOUGH

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel
You getting ready for TP's program, taking it easy this week before the shit hits the fan

YES

I think week one will be easy but after that - look out

Posted by: yellowmoomba

4/10/04

Chest

15 % Incline DB Press
105 x 4
105 x 4

Flat DB Press
105 x 3 (plus 1 more with a spot)
105 x 3

Free Motion Fly Machine
High attachment 80 x 8
High attachment 80 x 8

Low attachment 60 x 6
Low attachment 50 x 8

Dips
11 (tempo 4 sec neg/ 1 sec pos)
13 (tempo 1 sec neg/ 1 sec pos)
7 (tempo 4 sec neg/ 1 sec pos)

Triceps
Overhead Cable Press
110 x 15
110 x 13
110 x 12

Single Arm Pushdown
6 plates x 6
6 plates x 6

Cardio
45 minute walk

Posted by: atherjen

great workout!

thanks for explaing that for me too!

are you getting excited for TP's new plan tomarrow?? (is that when your starting?)

Posted by: Monolith

Awesome work with the DB presses.

Pressing with 100lbs+ in each hand must feel pretty cool.

Posted by: yellowmoomba

AJ - I'm supposed to start TP's program today....I may end up starting it tomorrow due to some other things I need to take care of around the house.

Mono -

It is nice to use heavier db's once in a while but I'd rather get 10 reps a 95 than 3 at 105

Posted by: yellowmoomba

4/12/04

Warmup
Shot baskets for 15 minutes

Pullups
BW +25 dumbell between legs
9
8

BB Row Underhand, 2 sets-
185 x 8
185 x 8

Leg Curls, 2 sets-
165 x 9
165 x 9

BB Curl, 2 sets-
85 x 9
85 x 9

Hammer Cable Curl, 2 sets-
65 x 9
65 x 9

Sitting Calf, 2 sets-
180 x 9
180 x 9

BB shrug (with straps) , 2 sets-
365 x 9
365 x 9

CARDIO
15 minutes on Treadmill at 10% incline at 3.7
Shot baskets for 15 minutes

Posted by: yellowmoomba

4/13/04 1B

Barbell Squat
135 x 10 (w)
225 x 10
245 x 10
225 x 10
225 x 10

Quad Extentions
250 x 13
250 x 10

Incline Barbell
205 x 5
185 x 7

Cable Crossovers
80 x 8
80 x 8

Military DB Press
65 x 8
65 x 8

**
Due to some other activities I'm not going to pursue TP's program. I'll watch the rest of you guy progress. Thanks for TP to include me. Sorry I have to bail on the program so quickly.

I'll keep this journal open

Posted by: PreMier

Why not!?!? Not even next week? Dont tell me your scurred! LOL

Posted by: atherjen

awwww shucks! so sticking with the same plan then?? Hope everythings ok!!

Great workouts btw!!

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
Why not!?!? Not even next week? Dont tell me your scurred! LOL

I was waiting for that

I knew I could count on you PM!!!

My body needs at least 4-5 days of rest before I hit the same muscle again. I also start my basketball league on Wednesday night so I will not get a rest day until the weekend.

AJ -

I think I'm going to switch up some exercises.....Lately I've been doing a 4 day split:

Back/Bis
Legs
Shoulders/Traps
Chest/Tris

I may go back to a three day:

Push
Pull
Legs
and basketball.

Also - if my abs feel up to it I'll be able to play football soon. I'm still waiting to see the doctor (AGAIN).

I'm taking tomorrow off and maybe Thursday to get back on track.

Posted by: yellowmoomba

4/15/04

Shoulders

4 games of basketball

Hammer Shoulder Press
140 x 10
140 x 12
140 x 10

Side Raise
25 x 12
25 x 12
25 x 12

Free Motion Cable Machine
Reverse Fly (rear delt)
35 x 8
35 x 8
35 x 8

Free Motion Cable Machine
Front Raise
35 x 12
35 x 12
35 x 12

Posted by: atherjen

4 games of ball? you must be p00ped! ahhh the good ol days!

Posted by: Monolith

I guess the abs are feeling better, eh?

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
I guess the abs are feeling better, eh?

They do feel better. I'm using basketball as a test to find out when I can return to my football team. There is a lot more quick cutting and twisting going on when I play football compared to hoops. I'm icing and popping some Ibuprophen too

Quote:

4 games of ball? you must be p00ped! ahhh the good ol days!

4 games of ball only takes about 45 minutes so it wasn't too bad. It was fun to get back out on the court though!

I planned on a light shoulder day so the basketball really did not screw up my workout.

Posted by: yellowmoomba

4/17/04

LEGS

warmed up shotting for 15 minutes

Squats (all squats just above parallel)
135 x 10 (w)
225 x 20 *PB!!

275 x 10
225 x 12
225 x 10

Toe Squats (working on balance)
135 x 9

SLDL
135 x 10 (w)
225 x 8
225 x 8
225 x 6

Leg Press
4 plates x 6
8 plates x 5
11 plates x 4
7 plates x 15

Seated Calves
180 x 12
180 x 12

Posted by: Monolith

You got 20!! WTG man.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
You got 20!! WTG man.

Thanks

It was tough but it felt GOOD!!

Posted by: Monolith

Are you gonna keep working in that high RR? Ever try some really low rep work? I'd love to see what you can squat in doubles or triples.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Are you gonna keep working in that high RR? Ever try some really low rep work? I'd love to see what you can squat in doubles or triples.

Until I'm healed I'm going to continue doing high reps. I think the heaviest I ever got was 375 for 2 but I felt really uncomfortable. I don't want to get hurt (AGAIN!!!!)

My legs have always been my weakest muscle group compared to my lifting buddies. I'd rather sweat out 225 x 25 than do 375 x 5 - just my personal preference.

Thanks for checkin' in!!

Posted by: Monolith

Quote:

Originally posted by yellowmoomba
Until I'm healed I'm going to continue doing high reps. I think the heaviest I ever got was 375 for 2 but I felt really uncomfortable. I don't want to get hurt (AGAIN!!!!)

My legs have always been my weakest muscle group compared to my lifting buddies. I'd rather sweat out 225 x 25 than do 375 x 5 - just my personal preference.

Thanks for checkin' in!!

Ahhh... i hear ya. Yeah, another injury would definitely suck.

lmao, in a year you're gonna be doing 225 x 50

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Ahhh... i hear ya. Yeah, another injury would definitely suck.

lmao, in a year you're gonna be doing 225 x 50

LOL - I WISH!! If I did I probably wouldn't be able to walk for a few days!!

Posted by: yellowmoomba

4/19/04

After a beer binge weekend I didn't have a lot of energy today. I couldn't pass up a free 4th row ticket to the Pistons game yesterday.

Chest

30% incline DB Press
95 x 7
95 x 6

Flat DB Press
95 x 7 (+ 1 more with spot)
95 x 5 (+ 1 more with spot)

Dips (BW + 30 DB between legs)
12
10
6

Free Motion Cable Fly Machine
High attachment 80 x 12
High attachment 80 x 10

Low attachment 60 x 8
Low attachment 60 x 5

Triceps

Lying Press
15
18
16

Single arm reverse push down
60 x 5
55 x 5

Cardio
5 minutes on treadmill (until it stopped working)

Posted by: PreMier

How in the fuq did you get a free ticket!!!

Posted by: Monolith

Nice DB work, even with a gut full of beer.

Posted by: yellowmoomba

Quote:

Originally posted by PreMier
How in the fuq did you get a free ticket!!!

A friend of mine is an automotive supplier. Not only did I get a free ticket he picked up the tap for lunch at the Palace Grill and ALL the beers for the day. Then to top it off - during the game - I ran into someone I met through my old roommate and they took me and my buddy out to dinner where we ran into Steve Yzerman having dinner with his family. It was a SWEET day

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Nice DB work, even with a gut full of beer.

Thanks Mono!

Posted by: tucker01

Bastard, let me know when you get tickets to a Red Wing Game

Posted by: yellowmoomba

Quote:

Originally posted by IainDaniel
Bastard, let me know when you get tickets to a Red Wing Game

Sure

Playoff seats at the Wings game are like gold around here!!!

Looks like it's Calgary on Thursday night.

Go Wings!!

Posted by: yellowmoomba

4/20/04

Back/Bis

1 game of ball to warmup

** I threw in some new exercises for a change of pace. It felt good.

Rocky Pullups (one pullup to the chest then one pullup behind the head) = 1 rep * These were kinda weird.
6
5

Wide Grip Pullup with 25lb Dumbell
8

Opposite Grip Chinups with 25lb Dumbell
8
6

Supinated Grip Pullup with 25lb Dumbell
7
5

One armed DB Row
130 x 10 Right | 9 Left
130 x 10 Right | 8 Left

Hammer Low Row
250 x 7
250 x 5 + 1 with spot

Chinups
7
5

Lying on the floor Cable Curls
100 x 12
100 x 9

Hammer Ball Curl
65 x 10 Right | 9 Left
65 x 9 Right | 7 Left

Seated Incline DB Curl
35 x 7
35 x 5

Posted by: Monolith

Killer strength on the db rows, as usual.

Posted by: yellowmoomba

Quote:

Originally posted by Monolith
Killer strength on the db rows, as usual.

Thanks Mono !! I'm heading to the hot tub now

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