A new journal (Heavy/Medium/Other) [Forum Archive]

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A new journal (Heavy/Medium/Other)

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Posted by: yellowmoomba

Here's my new workout plan It's broken down into three week chunks. Week 1 will be heavy (5 reps), Week 2 is medium (10 reps) and Week 3 will be an assortment of different exercise with ranging rep ranges. I will increase the weight by 5-10 lbs for week 4 then again on week 7 and so on.

I already started this type of workout in my old journal. I'll just pickup where I left off. I'm on Week 3 and doing Back/Bis today.

OLD JOURNAL

Football practice starts this week so I will be practicing/playing on Thursday nights. I'm going to implement pickup basketball, running, and plyo's soon too as part of my cardio training.

Height: 5' 10"
Weight: 187
Waist: 34 1/2
Arms: 16 +
Chest: 43 +
Quads: 23
Calfs: 14 +
Neck: 16 +

GOALS:
33 1/2 waist
Increase foot speed

Supplements:
Whey
ZMA
Multi-Vitamin

WEEK 1 EXERCISES

GOAL: 5 REPS

========
Chest/Tris/Calfs (week 1)
========

Incline DB Press
105 x 5
105 x 5

Flat DB Press
95 x 5

Incline Fly
70 x 6

Weighted Dips
bw + 90 lbs x 4 | dropset bw x 5
bw + 90 lbs x 4 | dropset bw x 5

CG Bench Press
175 x 6
175 x 6

Overhead Tricep Rope Pull
140 x 5
140 x 5

45' Leg press calf raises
210 x 5
210 x 5
210 x 5

Seated Calf raise
115 x 5
115 x 5
115 x 5

ABS

========
Back, Bis (week 1)
========

light Cardio

BACK

Weighted Pullups using belt
bw +50 x 5
bw +50 x 5

Single Arm Dumbell Rows
140 x 5 Right Arm | 5 Left Arm
140 x 5 Right Arm | 5 Left Arm

Rack Deadlifts
315 x 5
315 x 5

T-Bar Wide grip Row
120 x 5
120 x 5

BICEPS and FOREARMS

Weighted Chinups using belt
bw +35lbs x 5 |dropset | 3 more with just bw
bw +35lbs x 4 |dropset | 2 more with just bw

Straight Bar Curls
110 x 5
110 x 5

ABS

========
Day off
========

========
LEGS (week 1)
========

Squats
135 x 10 (w) 225 x 3 (w)
275 x 5
275 x 5
275 x 5

SLDL
275 x 5
275 x 5

Deadlift
225 x 10
275 x 5

Shoulders/Traps

DB Seated Press
70 x 5
70 x 5

Laternal DB Raise
40 x 5
40 x 5

Shrugs
365 x 5
365 x 5

Upright Row
125 x 5

ABS

WEEK 2 EXERCISES

GOAL: 10 REPS

========
Chest/Tris/Calfs (Week 2)
========

Incline DB Press
85 x 10
85 x 10

Flat DB Press
85 x 10

Incline Fly
65 x 10

Weighted Dips
bw + 60lbs x 7 | dropset bw x 5
bw + 60lbs x 4 | dropset bw x 5

CG Bench Press
135 x 10
135 x 10

Lying Tricep Extentions
15
15

Dips
bw x 13

45' Leg Press Calf Raises
200 x 10
200 x 10

Seated Calf Raises
90 x 10
90 x 10

ABS
2 sets of 20 crunches on Swiss Ball

========
Back, Bis (week 2)
========

BACK

Weighted Pullups using belt
bw +45 x 7 |dropset | 5 more with just bw = 12
bw +45 x 5 |dropset | 4 more with just bw = 9

Single Arm Dumbell Rows
130 x 10 Right Arm | 10 Left Arm
130 x 10 Right Arm | 8 Left Arm

T-Bar Wide grip Row
110 x 10
110 x 7

BICEPS and FOREARMS

Weighted Chinups using belt
bw +35lbs x 5 |dropset | 3 more with just bw = 8
bw +35lbs x 4 |dropset | 2 more with just bw = 6

Straight Bar Curls
100 x 8
100 x 5

Reverse Curls: 2 sets
75 x 9
75 x 9

ABS

========
Day off
========

========
LEGS (week 2)
========

Squats
135 x 10 (w)
225 x 10
225 x 11
225 x 10

SLDL
225 x 10
225 x 10

Deadlift
225 x 10
225 x 10

Shoulders/Traps

DB Seated Press
65 x 9
65 x 10

Laternal DB Raise
35 x 10
35 x 10

Shrugs
315 x 10
315 x 10

Upright Row
115 x 10

ABS

WEEK 3 EXERCISES

GOAL: SWITCH IT UP

Workout #1

========
Chest/Tris/Calfs (week 3)
========
Weighted Dips
bw +45 x 10
bw +45 x 10

Incline Hammer Machine (dropset)
190 x 8 | dropset 120 x 6
190 x 8 | dropset 120 x 6

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

Low attachment 50 x 8
Low attachment 50 x 8

TRICEPS

Skull Crushers
85 x 10
85 x 10

Overhead DB Press
75 x 10
75 x 10

CALFS
Toe Squats
135 x ASAP
135 x ASAP
135 x ASAP

ABS

========
Back/Bis/Forearms (week 2)
========

Sumo Style Deadlift
225 x 15
275 x 10

Opposite Grip Chinups
bw x 10
bw x 10

Hammer Low Row
250 x 8
250 x 8

Wide Grip Pullups
bw x
bw x

Lying Wide Grip Pullups
bw x
bw x

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

ABS
========
Day off
========

========
Legs/Shoulders (week 3)
========

Plyo’s

Leg Press
2 sets of 10

Hack Squat
2 sets of 10

Leg Curls
2 sets of 10

Lunges
2 sets of 10

SHOULDERS/TRAPS

Upright Row / Push Press (superset)
105 x 10
105 x 10
105 x 10

DB Shrugs
105 x 10
105 x 10

Cable side raises
40 x 10
40 x 10

ABS

Posted by: Monolith

Dang, pretty precise routine youve got planned out. Looks kind of similar to GP's P/RR/S. Good luck.

Posted by: yellowmoomba

Quote:

Originally Posted by Monolith

Dang, pretty precise routine youve got planned out. Looks kind of similar to GP's P/RR/S. Good luck.

I did use Gopro's P/RR/S before. It worked out great. This workout is a combination of P/RR/S and MaxOT - at least that's how I came up with this routine.

I only want to lift three days since I'll be playing football one night a week and doing some other type of cardio training another day.

Thanks for stopping by!

Posted by: yellowmoomba

8/9/04

Diet for Today (so far)

6:30am
2 scoops Whey with 12 oz Skim Milk

8:00am
20 oz Coffee
two piece wheat toast
2 tablespoons of Nat. PB
20 oz water

11:30am
1 can tuna
2 pieces of wheat bread
lettuce/hot peppers/hot sauce
1 bowl veg/beef soup
20 oz water

2:00PM
1 cup broccili
1/2 cup cottage cheese
20 oz water

3:00PM
1/2 cup strawberries
1/2 cup cottage cheese

EDIT Later....(edited)

4:30PM - 6'ish
Workout

6:00PM
2 scoops whey
1 banana
water

7:00PM
12 oz BBQ Chicken
spinach salad with red peppers and tomatos

9:00
2 scoops whey + 10oz skim milk

Posted by: atherjen

Looking great YM!

Best of luck with the new goals.

question- what sort of deads are you doing last on leg day?

Posted by: yellowmoomba

Quote:

Originally Posted by atherjen

Looking great YM!

Best of luck with the new goals.

question- what sort of deads are you doing last on leg day?

Thanks I'm not doing deads on week 3 during my leg day but I am doing Sumo Style on Back day during week 3. I wanted to switch things up a bit. I'm doing conventional deads on my Leg Day on week 1 and 2. I know there's been a lot of discussion on when to do Deads so I figured I do them on Leg day for two weeks then do them on back day for one week just to change things up. You are very observant!

Posted by: yellowmoomba

========
Back/Bis August 9th, 2003
========

CARDIO
2 games of ball to warmup

Sumo Style Deadlift
*I'm still figuring out my stance and form.
225 x 5
275 x 5
275 x 5
275 x 8

Opposite Grip Chinups
bw x 13
bw x 8

Hammer Row
230 x 12
250 x 10

Wide Grip Pullups * These were a lot harder to do as my fourth exercise
rather than my first. This was the only exercise I used straps with.
bw x 7
bw x 7

Lying Wide Grip Pullups
bw x 8
bw x 8

Single Hammer Ball Curl
6 plates x 10 Right | 10 Left
6 plates x 10 Right | 10 Left

ABS
Knee Raises
15
15

Swiss ball crunch
20
20
*Overall I was sweating like crazy. Doing mostly compound movements keep my heart rate up. RI were about 75 seconds.

Posted by: JerseyDevil

Good looking plan and workouts YM. 130 x 10 for one arm rows? That's awesome!

I only see one thing that concerns me. I peeked in your profile... Michigan football?

GO BUCKEYES!!!

Posted by: naturaltan

as always ... very well thought out.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Good looking plan and workouts YM. 130 x 10 for one arm rows? That's awesome!

I only see one thing that concerns me. I peeked in your profile... Michigan football?

[size=5]GO ...SIZE]

Thanks!

Go Blue! Let's keep the B***eyes out of my journal

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

as always ... very well thought out.

HEY NT!! What's up man??!! Good to see you stop by

Posted by: atherjen

Quote:

sounds like a good plan to me then

you are going to be ONE played out boy after the first couple weeks of leg day!!! squats and 2 diff deads!

Posted by: yellowmoomba

Quote:

Originally Posted by atherjen

sounds like a good plan to me then

you are going to be ONE played out boy after the first couple weeks of leg day!!! squats and 2 diff deads!

That's the plan

You should talk

Posted by: naturaltan

Quote:

Originally Posted by yellowmoomba

HEY NT!! What's up man??!! Good to see you stop by

things are things

Are you playing ball again this year as well as football?

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

things are things

Are you playing ball again this year as well as football?

I'll probably just play football from September to December. I'll play pickup ball once/twice a week for my cardio. Depending on if we keep playing football - I may look into a Krav Maga class rather than basketball. I wasn't really excited about playing last year. I'd rather just play pick up basketball to stay in shape.

Posted by: naturaltan

What is Krav Maga?

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

What is Krav Maga?

Hey NT

visit www.kravmaga.com

Krav Maga is the official self defense system of the Israeli Defense Forces, and has been taught to hundreds of law enforcement agencies and thousands of civilians in the United States. Krav Maga is a simple, effective self defense system that emphasizes instinctive movements, practical techniques, and realistic training scenarios.

I'm going to check out a class probably next month to see if it's something I want to sign up for. I've taken Judo and Hapkido in college. It was fun and I got really flexible. I checked out Tae Kwon Do after college but I really didn't find it "practicle".

Posted by: yellowmoomba

August 10, 2004

2 games of basketball

Leg Press
8 plates x 15
10 plates x 9
12 plates x 4

Hack Squats
Wide Stance (all the way down)
180 x 12
180 x 12

One legged Sled
180 x 10 (each leg)
180 x 10 (each leg)

Seated Leg Curls
90 x 15
90 x 15

Shoulders

Upright Row | Standing Military Press (superset)
105 x 8
105 x 8
105 x 8

DB Shrugs
105 x 10
105 x 10

Standing side raise
30 x 10
30 x 10

*GREAT workout. I was whipped by the end.

Posted by: yellowmoomba

August 11, 2004

I just finished my first three weeks of this new program. I was testing certain exercises and weights. I'm going to adjust a few exercises and continue to do this program for nine more weeks ( three - three week chunks) then re-evaluate. I notices that my energy level for shoulders after doing legs is low. I'll see how the next three weeks go. I may have to break out shoulders into its own day.

My hernia repair seems to be feeling much better. It's been 9 weeks since surgery. I still can't do all the ab exercises that I used to but I'm sure in the next month or so I'll be back to normal. I haven't sprinted yet but running and cutting hasn't been a problem.

Today is a much needed OFF DAY. I weighed in at 186 this morning. My waist is just above 34". I'm sure I can get to 33 1/2" within the next 10 days then I'm going on our annual HOUSE BOAT TRIP

for four days down in Lake Cumberland, KY.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

I'm sure I can get to 33 1/2" within the next 10 days then I'm going on our annual HOUSE BOAT TRIP

for four days down in Lake Cumberland, KY.

I've been there before. When I lived in Ohio we spent a couple of weekends at Lake Cumberland. Beautiful place!! Also did some camping in the Daniel Boone National Forest at Red River Gorge. Awesome scenery.

Posted by: naturaltan

Quote:

Originally Posted by yellowmoomba

I've heard of that system ... guess it just didn't register. I saw a program on TLC one time abouit different martial arts. KM looked quite impressive. As you have said, it's simple and effective. You can save the fancy footwork for when you start to run from trouble.

Let me know how that goes ... it sounds very interesting. I don't see anyone teaching it here.

Posted by: yellowmoomba

Jersey - Lake Cumberland is awsome. The scenery is beautiful. It's just a lot of fun to get away from home with 15 of your friends for a 4 day long party

NT - I'll let you know how KM goes

It does seem like a "useful" skill to have. We'll leave the fancy footwork to running and basketball

Posted by: yellowmoomba

August 12, 2004

HEAVY WEEK - I'm trying to get 5 reps

2 games of ball to warm up

*Felt kinda weak today.....It wasn't too bad of a workout.

Incline DB Press
105 x 3 (plus one more with a spot)
105 x 2 (plus one more with a spot)

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

Incline Fly
70 x 6

Weighted Dips
bw + 90 lbs x 3 | dropset bw x 8
bw + 90 lbs x 2 | dropset bw x 6
bw + 45 lbs x 5 | dropset bw x 3

CG Bench Press
155 x 7
165 x 5
175 x 4

Overhead Tricep Rope Pull
140 x 8
140 x 9

45' Leg press calf raises
225 x 10
275 x 10
275 x 10

Seated Calf raise
120 x 8
120 x 7
120 x 6

ABS

Hanging knee raise
18
16

Swiss Ball Crunch
20
20

Posted by: PreMier

How tall are you YM. I thought you would be a lot heavier

I will look into that KM.. If its so effective, I wonder why none of the MMA fighters use it..

Posted by: JerseyDevil

Damn, nice incline DB presses!

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

How tall are you YM. I thought you would be a lot heavier

I will look into that KM.. If its so effective, I wonder why none of the MMA fighters use it..

Hey PM - I'm 5' 10". I weighed 188 today

I think I look best around 185. The heaviest I have been is 194.

Let me know what they say about KM.

When are you gonna start training again?

Thanks Jersey!!

Posted by: PreMier

4-6 weeks.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

4-6 weeks.

Damn! Get Well Bro!!!

Posted by: camarosuper6

You play real football or flag ?

Posted by: yellowmoomba

Quote:

Originally Posted by camarosuper6

You play real football or flag ?

I play full-contact flag football

No pads - just turf shoes, shorts and a jersey. It's very physical. Blocking above the waist is allowed. Chucking the receiver is allowed. Knocking people down is DEFINATELY allowed. The refs let a lot of things slide. We play 7 on 7 indoors so we can play all year round. We actually run the ball alot so there is a lot of contact.

We play on Thursday nights. We have a bar that sponsors our team so we go out after the game for beer or two. It's a good night out with the guys rather than going bowling (sorry all you bowlers)

Posted by: IainDaniel

Quote:

Originally Posted by yellowmoomba

August 12, 2004

*Felt kinda weak today.....It was too bad of a workout.

45' Leg press calf raises
2175 x 10

Yeah Pretty Weak

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Yeah Pretty Weak

TYPE-O (it should have been 275)

I fixed it

- Thanks for keeping me honest Iain!!

Posted by: yellowmoomba

August 14th, 2004

========
Back, Bis
========

CARDIO
4 games of one on one
1 game of 5 on 5

BACK

Weighted Pullups using belt
*These felt GREAT!! Adding 60lbs was the heaviest I've done with Pullups.
bw +55 x 7
bw +60 x 4 |dropset | bw x 4

Single Arm Dumbell Rows
140 x 8 Right Arm | 6 Left Arm
140 x 8 Right Arm | 6 Left Arm

Rack Deadlifts
*Pins set 4 inches below my knees
315 x 8
315 x 9

Chest supported T-Bar Wide grip Row
125 x 5
* My straps broke in the middle of my second set at 125
90 x 8

BICEPS

Weighted Chinups using belt
bw +35lbs x 7
bw +35lbs x 5 |dropset | 2 more with just bw

DB Curls
55's x 6
55's x 6

Posted by: Monolith

Nice rack deads! Especially with the bar that far below the knees.

Posted by: JerseyDevil

Nice workout YM. Your DB rows are awesome!

Posted by: yellowmoomba

MONO - I really like this exercise. I'm going try these again next week.

JERSEY - Thanks

I love DB Rows. I get such a great stretch doing them.

Today is an off day. I have to get my boat ready for our trip down to Lake Cumberland. Tomorrow is LEG day

Posted by: yellowmoomba

August 16th, 2004

========
LEGS (HEAVY) I tried to find a weight that I could do for 5 reps.
========

I broke my straps on Saturday so no straps today...

Squats
135 x 10 (w)
225 x 5 (w)
285 x 5 * This was 10 more pounds than last time.
285 x 4

Box Squats
* Tried these for the first time

Lifting off the bench was challenging.
225 x 8
225 x 6

SLDL
275 x 5
* My back tightened up a bit so I dropped the weight.
225 x 10

Deadlift -
* I couldn't get the damn form down again with 225. I kept bending over like you would for a SLDL.

So I did Sumo style instead.

Sumo Style Deadlift
225 x 8
225 x 15

Shoulders/Traps

DB Seated Press
70 x 7
70 x 8

Laternal DB Raise
40 x 5
40 x 7

Shrugs *Lost my grip on these.....
315 x 6
315 x 6

Upright Row
115 x 11

ABS

Free Motion Machine Cable Pulldowns
100 x 20
130 x 20

Knee Raises
15
15

Posted by: PreMier

Are you going to continue to do deads and squats on the same day?

BTW, nice squats.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

Are you going to continue to do deads and squats on the same day?

BTW, nice squats.

Thanks PM ! I'm still about 30lbs lighter on my squat from what I was doing a few months ago but I'm really focusing on my form now.

I'm going to try but I can't seem to get regular deads down. Maybe I'll try them first before I squat ...

Posted by: PreMier

Dont you think thats too much stress on your CNS?

Yea, maybe try them before squatting. Use lighter weight too.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

Dont you think thats too much stress on your CNS?

Yea, maybe try them before squatting. Use lighter weight too.

I think I'm doing OK since I'm only lifting 3 to 4 times per week. I'm trying to take a day off between every lifting day. If I get burnt out I'll cut back.

Thanks for your comments PM!!

Posted by: Duncans Donuts

Wow, those one arm DB rows are sick!

Squats and deads on the same day? The idea itself is painful.

Posted by: yellowmoomba

Quote:

Originally Posted by Duncans Donuts

Wow, those one arm DB rows are sick!

Squats and deads on the same day? The idea itself is painful.

Thanks DD! I think those are my "best" exercise as far as strength goes. I love the stretch in my back on the one arm DB rows

I'm getting used to the squats and deads on the same day. My lower back gets tired by the time I'm done doing SLDLs.

Good to see you stop by

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Box Squats
* Tried these for the first time

Lifting off the bench was challenging.
225 x 8
225 x 6

Told ya

.

I am not a Westside 'groupie', but I do like some of their principles. One of them is that squats and deadlifts are basically interchangeable, and should be trained one or the other... but not both on the same day.

That said, I am always amused that most people will say 'listen to your body'. But then when you do, and it doesn't agree with what they think is correct, then the same people say 'your not doing it right'.

So I guess it does seem to me you should split them up, but if it works for you....

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Told ya

You were right Jersey!! I liked the box squats. Since you, DD and PM said the same thing regarding doing Deadlifts and Squats on the same day I may move the Deads to "back day"......

Posted by: Duncans Donuts

Quote:

Originally Posted by yellowmoomba

You were right Jersey!! I liked the box squats. Since you, DD and PM said the same thing regarding doing Deadlifts and Squats on the same day I may move the Deads to "back day"......

Well if it works, don't adjust it. Dance with the one that brought ya

Yeah, I'd say as far as your strength on those one arm db rows goes, they're awesome. I would do them as a supplemental when I just didn't feel like going with bent rows and I'd hit 110 or so 12 times. And that was hard as hell.

It's amazing, I have my own gym and some of these exercises I've only heard of (in terms of exercise literature) and I have to look up some of them because I've forgotten what they are

Quick question, what do you think about your results with weighted dips? I've got a belt with my brother but never used it because I typically just do dips with pre-exhaust tricep work and never for my chest.

Posted by: yellowmoomba

Quote:

Originally Posted by Duncans Donuts

Well if it works, don't adjust it. Dance with the one that brought ya

I love doing different types of exercises...I'm always looking for something new to try

Reading other peoples journals is a great way to find out about a new exercise

WEIGHTED DIPS ROCK. Since I do Chest and Tris together it works both muscles for me. I like to "lean into" the dips to really feel the stretch in my chest. Plus there nothing like adding a couple 45's to a belt and crank out some heavy dips followed up body weight dips to burn out!! Give 'em a try!!!

Posted by: yellowmoomba

August 18, 2004

Today is chest/tris/calfs then I'm heading out for vacation.

Check out the boat we have for 4 days

. I'm bringing my ski boat and some friends are bringing two wave runners and a jet ski. We have 15 people going this time.

http://www.statedock.com/800.htm

Posted by: IainDaniel

Holy Fuck

I am assuming you have to go to the lake that boat is used in?

Looks pretty sweet

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Holy Fuck

I am assuming you have to go to the lake that boat is used in?

Looks pretty sweet

It's awesome!! Yes - you have to keep the boat in Lake Cumberland. I think it's around 1,000 Miles of lake shore. There's lots of coves and inlets to park the big boat and party.

Posted by: IainDaniel

Just a weekend thing? Should have gone with the 900

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Just a weekend thing? Should have gone with the 900

It was booked

We get on the boat Friday Morning and return it Monday.

Posted by: JerseyDevil

Have fun YM! My old boss had a houseboat docked at Lake Cumberland, and some co-workers and I got to use it a couple of times. You guys are going to have a blast

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Have fun YM! My old boss had a houseboat docked at Lake Cumberland, and some co-workers and I got to use it a couple of times. You guys are going to have a blast

Thanks! I can't wait!

Posted by: yellowmoomba

August 18, 2004

*I felt weak today. Not sure why but the numbers show

Oh well - I'm officially on vacation

Chest/Tris/Calfs (Goal - 10 reps)

Incline DB Press
85 x 10
85 x 7

Flat DB Press
85 x 6

Incline Fly
65 x 7

Weighted Dips
bw + 65lbs x 5 | dropset bw x 5
bw + 65lbs x 4 | dropset bw x 4

CG Bench Press
155 x 6
155 x 6

Lying Tricep Extentions
16
16

45' Leg Press Calf Raises
220 x 12
240 x 10

Smith Machine Calf Raises
135 x 15
135 x 15

ABS * These felt good

2 sets of 20 crunches on Swiss ball with 10 lb medicine ball

Free Motion Machine Cable Pulldowns
140 x 20
140 x 15

Posted by: Monolith

Strength looks friggin awesome to me... 85lbx10 for inclines is damn nice. Dips are lookin good too!

Have a good vaca.

Posted by: yellowmoomba

Quote:

Originally Posted by Monolith

Strength looks friggin awesome to me... 85lbx10 for inclines is damn nice. Dips are lookin good too!

Have a good vaca.

Thanks Mono!! See everyone in a week

Posted by: PreMier

What do you do for a living again? You get to party too much

Posted by: yellowmoomba

August 24th, 2004

*I took off 5 days of lifting while we went on vacation. I wasn't feeling too well today since we did what we normally do on vacation - Drink too much and eat lots of "bad" food. I'll post some pics of our trip later this week.

========
Back, Bis
========

CARDIO
5 minutes on Treadmill to warmup

BACK

Weighted Pullups using belt
bw +50 x 8
bw +50 x 7
bw +50 x 5

Single Arm Dumbell Rows
130 x 11 Right Arm | 8 Left Arm
130 x 11 Right Arm | 8 Left Arm

Rack Deadlifts
*Pins set 6 inches below my knees
315 x 5 (no straps)
315 x 10 (straps)
315 x 10 (straps)

Chest supported T-Bar Wide grip Row
110 x 9
110 x 8

BICEPS

Weighted Chinups using belt
bw +25lbs x 7
bw +25lbs x 5 |dropset | 2 more with just bw

DB Curls
45's x 10
45's x 9

Posted by: PreMier

Welcome back!

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

What do you do for a living again? You get to party too much

C'mon PM!!

Having a good time is what life is all about!! I'm a Database Administrator for a large company headquartered in Michigan.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

Welcome back!

Thanks!!! Are you feeling any better these days????

Posted by: PreMier

Feel good, shoulder is sore. Hoping to be back by mid sept

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

Feel good, shoulder is sore. Hoping to be back by mid sept

3 weeks isn't too much longer!

Posted by: JerseyDevil

See your still in one piece YM

.

Almost BIG TEN time!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

See your still in one piece YM

.

Almost BIG TEN time!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

Hey Jersey

Yes - I'm back. Lake Cumberland was a blast

I'll have to do some reading to catch up on what's new here.

Posted by: IainDaniel

Welcome Back YM, sounds like you had a good time

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Welcome Back YM, sounds like you had a good time

Ooooooooh yeah.....let's just say I bet we are on the internet somewhere because about 4-5 boats around us had their cameras filming us for quite a while

Posted by: PreMier

Im sure Mono can dig some pics up

Posted by: yellowmoomba

August 26, 2004

========
Chest/Tris/Calfs
========

This week (week 3 of my circut) I like to switch up my exercises. I try to do rep ranges or exercises that I haven't done for the two prior weeks. Kinda like the "shock week". Then next week I'll go back to heavier weights for 5 reps.

CARDIO
shot for about 10 minutes

CHEST

Weighted Dips
bw +45 x 11
bw +45 x 10 | dropset | bw x 4

Incline Hammer Machine
190 x 10
190 x 8 | dropset 180 x 3

Deep Bench Pushups (feet on the floor / each hand on a bench)
23
22
22

TRICEPS

Skull Crushers
75 x 10
75 x 10

Overhead DB Press
80 x 8
80 x 8

CALFS

45' Calf Raises
180 x 20
180 x 20

ABS

Swiss Ball Crunch holding a 10lb Medicine Ball x 20 (2 sets)

Hanging Knee Raises x 15 (2 sets)

Posted by: yellowmoomba

8/28/04

Squat
135 x 10 (w)
225 x 15 * felt good
275 x 8

SLDL
225 x 10
225 x 10

Shrug
315 x 13
315 x 12

Side Raises
25 x 13
25 x 13

*Short workout today - We are having our annual Lake Party. Unfortunately -its only 75 degrees with off and on rain. We set up a 20 x 10 foot tent, have the hot tub ready, a keg of beer and everyone is bringing a botttle of booze for the bar. We are expecting about 50 - 60 people today. It should be fun even though the weather is not cooperating

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

We set up a 20 x 10 foot tent, have the hot tub ready, a keg of beer and everyone is bringing a botttle of booze for the bar.

I want you for a workout partner YM... even if you are a Wolverines fan

Posted by: M.J.H.

Damn, shoulders with legs huh? How do you like combining them? I have never trained legs with shoulders before.

Strength is looking great, BTW.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I want you for a workout partner YM... even if you are a Wolverines fan

Sounds good to me !!

I think we lift about the same weights

Posted by: yellowmoomba

Quote:

Originally Posted by MonStar

Damn, shoulders with legs huh? How do you like combining them? I have never trained legs with shoulders before.

Strength is looking great, BTW.

Thanks Monstar...I'm finally feeling back to normal. Good to see you stop by.

My shoulders are pretty fried by the time that I get done with legs. I'm trying to re-evalute a new program or I may alternate my exercises - like - Squats then DB Press then SLDL then side raises then lunges - so I'm going Legs - shoulders - Legs - shoulders......

We'll see how next week goes. I do like alternating hit the gym every other day. I feel rested and ready to hit it hard every time I get in there.

Football season is coming up soon too so I need to structure my program around playing football one night a week. We'll either play on Monday or Thursday night. I'll probably schedule my leg workout farthest away from my games.

Posted by: yellowmoomba

8/30/04 *NOTE TO SELF

Damn - my traps, hams and quads are still on fire from Saturday's workout. Even though the volume was low - every set was intense.

I'm doing back/bis today. I wanted to do Rack Deads today but my traps and legs are still sore so I plan on doing more Pulldown motions.

I read through my journal's here on IM over the past year to see where I've improved and where things stayed the same. My pressing movements really haven't gone up but my pulling movements have. My legs are getting back to where they were before my surgery (3 months ago). It's hard to believe that I got hurt a year ago.

Here are some things that I found out:

I really like:
High rep Squats (sets of 15 - 20)
Heavy Shrugs (holding it for a second at the top)
Sets of 10 for SLDL
Heavy one armed DB Row
Weighted Pullups
Weighted Dips
Rack Deadlifts
Upright Rows
Weighted Swiss Ball Crunches

Things I don't find very beneficial:
Cable Fly
Push downs
EZ bar Curls

Things I need to implement more:
DB Pullovers
Lunges
Heavy Ab work
Plyo's
Regular Deads

Other fun exercises:
Face Pulls
One legged Sled
Rocky Style Pullups
One Armed Chinups

Over the last couple of months I've been trying to incorporate more Compound Movement and eliminate Iso's. I'm sensing a new routine soon.

Posted by: P-funk

Quote:

Over the last couple of months I've been trying to incorporate more Compound Movement and eliminate Iso's. I'm sensing a new routine soon.

I use almost no isolation exercises.

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

I use almost no isolation exercises.

I noticed that in your journal. It's working for you

It's going to be quite a change from what I've been doing for the last 15 years.

Live and learn

Posted by: naturaltan

No isolation exercises ... interesting.

Posted by: yellowmoomba

August 30, 2004

========
Back/Bis
========

* Tough workout today

CARDIO
1 game of ball to warmup

Rack Deadlifts (4" below knee)
315 x 10
365 x 6 *PB

Opposite Grip Chinups
bw x 13
bw x 10

Hammer Row
250 x 8 (plus 2 partials)
250 x 8 (plus 2 partials)

Rocky Pullups (1 pullup to the back of my neck then 1 pullup to the front)
bw x 8 (plus 2 partials)
bw x 6 (plus 2 partials)

Face Pulls * Didn't really like these today.
90 x 8
90 x 7

Cable Single arm pulldown
9 plates x 8 Right | 7 Left
9 plates x 7 Right | 6 Left

Single Hammer Ball Curls
75 x 10 Right | 8 Left

ABS
Knee Raises
20
15

Swiss ball crunch + 10lbs
20

Posted by: yellowmoomba

8/31/04

REST DAY

I figured my lower back would be a little sore from the Rack Deads last night but all is well

I'll hit a heavy Chest/Tris workout tomorrow, football on Thursday then Legs on Friday. My diet has been OK. It's great during the week but I've been cheating quite a bit on Saturdays. I weighed in at 186 today - down two pounds from Sunday. It seems my weight has been fluctuating from 185 - 188 for the past year. My abs are starting to come back into the picture

Posted by: Duncans Donuts

What position are you playing in football? How fast you running the 40 ? I'm starting a really serious agility/speed/stamina/form program for football next season. I'd love whatever advice you have. Later bro

Posted by: yellowmoomba

Quote:

Originally Posted by Duncans Donuts

What position are you playing in football? How fast you running the 40 ? I'm starting a really serious agility/speed/stamina/form program for football next season. I'd love whatever advice you have. Later bro

I play QB for my Flag Football Team. I've played DB/WR in High School plus back up QB. Flag Football is all about speed. I don't have a fast 40 - I couldn't even tell ya what I run - but there are very few people that grab my flag. I have better side to side movements then dead sprints. I've been playing QB in Flag Football Leagues for about 8 years. Basketball and Plyometrics definately help with foot speed. I'm going to start doing Plyo's again soon. I'll keep checking your journal out to see what kind of exercises you are doing.

Posted by: yellowmoomba

August 31, 2004

*Today was suppose to be my off day but I wanted to hit the gym. I planned on playing ball but I felt the need to workout too so I did

Overall I was pretty happy with my lifts today. I got 105 for 5 on the Incline press so I'm starting to get my strength back

A couple months ago I was using 110's for 2 or 3. I'll try them in three weeks (when I'm back on my heavy rotation).

Tomorrow is definately an OFF DAY.

========
Chest/Tris
========

2 games of 5 on 5 ball to warmup

*GREAT workout today!!

Incline DB Press (15%)
105 x 5 (plus one more with a spot)
105 x 3 (plus one more with a spot)

Flat DB Press
105 x 4 (plus one more with a spot)

Incline Fly
70 x 7

Weighted Dips
bw + 90 lbs x 3 | dropset bw x 7
bw + 90 lbs x 3 | dropset bw x 5

CG Bench Press
165 x 5 (plus one more with a spot)
165 x 5 (plus one more with a spot)

Overhead Tricep Rope Pull
140 x 11
140 x 10

ABS

Trunk Pulldowns
150 x 20
150 x 20

Posted by: Rissole

Quote:

Originally Posted by yellowmoomba

Here are some things that I found out:

I really like:
High rep Squats (sets of 15 - 20)
Heavy Shrugs (holding it for a second at the top)
Sets of 10 for SLDL
Heavy one armed DB Row
Weighted Pullups
Weighted Dips
Rack Deadlifts
Upright Rows
Weighted Swiss Ball Crunches

Things I don't find very beneficial:
Cable Fly
Push downs
EZ bar Curls

Things I need to implement more:
DB Pullovers
Lunges
Heavy Ab work
Plyo's
Regular Deads

Other fun exercises:
Face Pulls
One legged Sled
Rocky Style Pullups
One Armed Chinups

Over the last couple of months I've been trying to incorporate more Compound Movement and eliminate Iso's. I'm sensing a new routine soon.

You sound like me YM, we like and dislike the same things

Compund moves are always the best for growth, i use next to no iso's on power week, But i do use them on shock week for pre and post fatigue

Posted by: yellowmoomba

Quote:

Originally Posted by Rissole

You sound like me YM, we like and dislike the same things

Compund moves are always the best for growth, i use next to no iso's on power week, But i do use them on shock week for pre and post fatigue

GREAT MINDS think alike

You're workouts are looking good Rissole !!!!

Posted by: Rissole

Thanks bud, yours always impress me. I love the way you train, it looks like its working spot on for you

Posted by: yellowmoomba

Thanks Rissole

Posted by: rock4832

Damn, I just finished reading the journal. Looking great YM! And it does look like your pressing exercises are going up also. No pain from hernia with the Deads? I had trouble with that for awhile afterwards. Have you looked into Jiu-Jitsu for something to do? I personally like that one. Best fighting combination IMO is boxing and jiu-jitsu together. Keep up the good work!

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

Damn, I just finished reading the journal. Looking great YM! And it does look like your pressing exercises are going up also. No pain from hernia with the Deads? I had trouble with that for awhile afterwards. Have you looked into Jiu-Jitsu for something to do? I personally like that one. Best fighting combination IMO is boxing and jiu-jitsu together. Keep up the good work!

Hey Rock - Good to see you stop by

I'm about 3 months post op. I get a little twinge here and there but the doc said I'll have some pain now and then (no big deal) for at least a year. I haven't seriously looked into Jiu-Jitsu. I hear it's great to know plus I've heard all about the Gracie's. I wanted to see if my football team was going to play ball again this year before I committed to more extra curricular activies. I'd love to check out something new but I don't want to over commit myself. I know I want to lift at least three times a week then I have football one day a week so throw in 2 rest days and that leaves ONE open day unless I lifted then went to a MA class which would consume my whole day. Decisions - Decisions.....

Posted by: yellowmoomba

9/2/04

Yesterday was a rest day. My chest is much more sore today than is was after last weeks chest workout (Dips, Incline Hammer and Bench Pushups). Last week's bench pushups really hit my front delts more than my pecs (mental note).

Today it's a Heavy Leg day

- My favorite - and shoulders.

Posted by: rock4832

24 sets!!! Great w/o, I bet that fries your legs!

I still have pain in one of my repaired hernia sites and I had the surgery 8 years ago. Good luck with yours. (They made a mistake with mine

)

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

24 sets!!! Great w/o, I bet that fries your legs!

I still have pain in one of my repaired hernia sites and I had the surgery 8 years ago. Good luck with yours. (They made a mistake with mine

)

Thanks Rock!! I'm hoping for no more injuries for a while

Posted by: yellowmoomba

9/2/04

Warmed up shooting ball

LEGS

Squats
135 x 10 (W)
225 X 5 (W)
315 x 4 (these were only partials - I need to go down another 3 inches so I lightened up the weight)
295 x 5
295 x 4

*I was dissapointed in my squats but I'm improving (just not as fast as I'd like)

Box squats (used a bench for my "box")
225 x 12
245 x 10
*I felt better about these

SLDL
275 x 5
275 x 5

Sumo Style Deadlift
275 x 6
275 x 8

45' Calf Raise
230 x 10 plus 10 partials
280 x 10 plus 5 partials

SHOULDERS/TRAPS

Seated DB Press
75 x 7
75 x 6 * Damn it!

Cheat Lateral Raise
40 x 8
40 x 8

Upright Row
135 x 7

Shrugs
335 x 7
335 x 7

ABS
Knee Raises
20
20

Posted by: JerseyDevil

Nice, intense workout YM!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Nice, intense workout YM!

Jersey!! Big Ten Football starts this weekend

Go Blue

Posted by: IainDaniel

Is it Ground Hog Day in your world, you keep living on Sept 2nd forever

Nice workout twice

Posted by: P-funk

Quote:

315 x 4 (these were only partials - I need to go down another 3 inches so I lightened up the weight)

Quote:

*I was dissapointed in my squats but I'm improving (just not as fast as I'd like)

Don't rush it and try to progress to fast. There is a lot of stuff going on during a squat and a lot of things working together than need to all be strong at the same time. For some people their legs can hang with the weight but their lower back can not. take your time and build your strength slowly and you will be much safer and much stronger as everything will develop accodringly. Rushin it can lead to injury. You have the rest of you life to be a bad mother fucker.

nice workout.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Is it Ground Hog Day in your world, you keep living on Sept 2nd forever

Nice workout twice

- The first post was "the plan" the second one was "the actual"...I'll edit the first one to remove the confusion

Getting any sleep lately Iain????

Posted by: P-funk

Oh yeah, and GO OSU!

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

Partials are okay for building confidence. If you are unsue go jsut above parallel and then try and hit parallel. that will get your confidnce up and then next week you will be able to sink the weight, ass to the floor, no problem.

Don't rush it and try to progress to fast. There is a lot of stuff going on during a squat and a lot of things working together than need to all be strong at the same time. For some people their legs can hang with the weight but their lower back can not. take your time and build your strength slowly and you will be much safer and much stronger as everything will develop accodringly. Rushin it can lead to injury. You have the rest of you life to be a bad mother fucker.

nice workout.

Thanks for the advice P! I didn't plan on doing partials but I didn't feel strong enough to go down all the way......I know all about injuries (unfortunately). I'm definately trying to practice more safety in my routine rather than stroking my ego by throwing up tons of weight.

I appreciate your comments

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

Oh yeah, and GO OSU!

Keep those three nasty letters out of my journal!!!

Posted by: rock4832

I might do some partials. I keep trying to rush squats but I don't think my lower back is up for it. Good w/o man!

Posted by: P-funk

Quote:

Originally Posted by rock4832

I might do some partials. I keep trying to rush squats but I don't think my lower back is up for it. Good w/o man!

also, you guys can do walk outs. take a weight that is really heavy, like 100lbs or more over your 1RM. And jsut walk it out and stand there witht the weight on your traps for timed sets (10sec, 20sec, whatever), allowing your back the oppurtunity to get the feel for what that weight uis like. Then, you can do little 1/4 squats with the weight to feel it a bit. taht will help you to get your back a bit stronger and get your body used to feeling that kind of load. that way, as you slowly work up to that weight it wont be such a shock when you get there. just put the pins in the power rack to be safe, incase you need to dump it. talk to ya guys later, off to train somemore helpless houswives.....god, why can't you guys be my clients? I need some cool people.

Posted by: IainDaniel

Slept well the night before last, last night was shit, but that was my own fault. My wife and I went our for our anniversary. All that garbage I ate had me up all night.

Go Wolverines

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Slept well the night before last, last night was shit, but that was my own fault. My wife and I went our for our anniversary. All that garbage I ate had me up all night.

Go Wolverines

If it was your anniversary something BESIDES THE FOOD should have kept you up all night!!

Go Blue!!!!

Posted by: rock4832

That's a great idea Patrick! That's one thing that affect my squat because I go up a bit and am overwhelmed by how heavy the weight "feels" when I walk it out even though everyone else uses it to warm-up, LOL. I wish I lived up closer to you!

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

That's a good idea. Have fun...haha...with the housewives. At least it's "paying the bills"

Thanks again

Posted by: naturaltan

YM ... I think next year we're going to have to hook up for a b ball game.

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

YM ... I think next year we're going to have to hook up for a b ball game.

Sounds good to me!!!

Let me if you are coming to Detroit

We are hosting the Superbowl next year (2006) and the 2005 MLB All-Star game.

Posted by: yellowmoomba

September 4, 2004

Warmed up shooting ball (10 minutes)

GREAT WORKOUT!! Lots of PBs.

I was sweating like crazy.....

Back/Bis

Weighted Pullups
bw +60 x 6
bw +65 x 4 |dropset| bw x 4 *PB
bw +90 x 0

*I figured I'd give it try.

Rack Deadlifts
315 x 1 (w)
365 x 1
365 x 1
385 x 1 *PB
405 x 0
315 x 6

Single Arm DB Row
140 x 9 1/2 Right | 7 1/2 Left *PB
140 x 9 1/2 Right | 6 1/2 Left

Chest Support T-Bar Row
125 x 7
125 x 6 1/2

Weighted Chinups
BW +45 x 4 1/2 |dropset| bw x 2 1/2 *PB
BW +45 x 3 1/2 |dropset| bw x 3

Straight Bar Curl
100 x 8
100 x 8

Posted by: rock4832

Awesome workout there! Do you use straps? Some nice PB's. Give me 5 years and a couple dozen cycles of steriods and I'm there too!

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

Awesome workout there! Do you use straps? Some nice PB's. Give me 5 years and a couple dozen cycles of steriods and I'm there too!

Thanks..... I use straps on Pullups, T-bar and Single DB Row...No straps on Rack Deads or Chinups.

No steriods for me. I thought about PH's but haven't tried 'em yet

Posted by: rock4832

You on PH's would be insane!

I don't think they have enough weight in the gym to accommadate you, LOL

Posted by: M.J.H.

Workouts are looking solid man, keep up the hard work. Strength is really looking good. What kind PH cycle are you thinking about?

Posted by: yellowmoomba

Quote:

Originally Posted by MonStar

Workouts are looking solid man, keep up the hard work. Strength is really looking good. What kind PH cycle are you thinking about?

I thought about M1T with 4AD. Since you've done it - any thoughts?? I've read quite a few comments in other journals and the supp's forum from LAM, Prince, Red Spy, PiratefromHell, and you.

Hey Rock! Thanks for the kind words

LOL

Posted by: JerseyDevil

Hey YM, nice workouts! Congrats on opening day

.

I know a thing or two about M1t. Like everything it affects people different ways. I tried three M1T/4AD cycles, and it worked very well for me. I gained around 10-12 lbs, and put around 30 lbs on my bench press. Problem for me though was after getting off, I lost almost all of those gains! I was back to where I started in about 4 weeks.

I have tried one gear cycle, a relatively mild test prop/winstrol cycle. This type of cycle isn't the best for packing on weight, but I gained 17 lbs of LBM, and upped my bench 35 lbs (only 5 more then M1T). Proving M1T is quite good for strength gain. The BIG difference though is I'm a good 7 weeks post cycle and I'm still up 14 lbs, and that's lean mass. And that's with not working upper body for the last two weeks. If I hadn't gotten hurt, I think my strength would have only dropped a rep or two.

Posted by: rock4832

I've had great results from M1T and 4AD. I usually don't keep all the weight afterwards, but I do keep the strength (until I hurt myself, have to stay out of the gym for 3 weeks and then go back weaker than before

) I recommend it.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Hey YM, nice workouts! Congrats on opening day

Jersey

Thanks for the info! That's very helpful to know. I definately do not want to lose all the gains

I still have a ways to go before I seriously consider it.

Oh yeah - your boyz won too

I was kinda nervous for us considering U/M was starting a true freshman (but it all worked out)

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

I've had great results from M1T and 4AD. I usually don't keep all the weight afterwards, but I do keep the strength (until I hurt myself, have to stay out of the gym for 3 weeks and then go back weaker than before

) I recommend it.

I rather keep the strength than the size anyway

Thanks for the info too Rock!!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Jersey

Thanks for the info! That's very helpful to know. I definately do not want to lose all the gains

I still have a ways to go before I seriously consider it.

Oh yeah - your boyz won too

I was kinda nervous for us considering U/M was starting a true freshman (but it all worked out)

Just conveying my experiences my friend. I'm not suggesting you do a steroid cycle. Took me many years before I seriously considered one. I'll almost for sure do another (if my friggin arm heals

), but after that, maybe not. One thing you can count on though, if you have any questions regarding it, just PM me and I'll do my best to answer them.

Yeah, how 'bout them Buckeyes? QB's looked shaky, but I have high hopes for both of them....

Posted by: rock4832

To be honest I would do a steriod cycle in a second if it wasn't for my job. Can never happen now

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

To be honest I would do a steriod cycle in a second if it wasn't for my job. Can never happen now

They test you for STERIODS for your job???? What do you do Rock???

Posted by: rock4832

I just got a job in Homeland Security. We have SCI Clearance which is 2 above Top Secret. We can be tested at anytime and we go through polygraphs every 5 years. So you never know what's going to happen.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Just conveying my experiences my friend. I'm not suggesting you do a steroid cycle. Took me many years before I seriously considered one. I'll almost for sure do another (if my friggin arm heals

Thanks Jersey!! I PM you any questions

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

I just got a job in Homeland Security. We have SCI Clearance which is 2 above Top Secret. We can be tested at anytime and we go through polygraphs every 5 years. So you never know what's going to happen.

SCI Clearance .... What do you ?

Posted by: rock4832

Right now? Watch movies and play on the computer! LOL. I haven't gotten the clearance yet so I'm like in a holding job. Once I get my clearance though I'm not allowed to talk about what I do. I love saying that, I'm sooooo cool

Posted by: yellowmoomba

Quote:

Originally Posted by rock4832

Right now? Watch movies and play on the computer! LOL. I haven't gotten the clearance yet so I'm like in a holding job. Once I get my clearance though I'm not allowed to talk about what I do. I love saying that, I'm sooooo cool

Ok "Secret Aaaaaaagent Man"

Posted by: rock4832

Ha, I wish. Actually were not allowed to talk about what we do, not because it's so secret, but they're afraid we'd bore people of boredom LOL

Posted by: JerseyDevil

Hey YM. How do you like my new avi and sig?

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Hey YM. How do you like my new avi and sig?

Jersey - you dirty bastard!!

That's a good one ...haha

Posted by: P-funk

Quote:

Originally Posted by JerseyDevil

Hey YM. How do you like my new avi and sig?

I like it

Posted by: yellowmoomba

9/6/04

I decided to move my shoulders back to my chest and tricep day and move my calf workout back to my legs. There reason I moved my shoulders back to my C/T day is because I was too wiped out after legs to get a good shoulder workout.

So now I'm on at Push/Pull/Legs routine (once a week) with a day of rest in between.

Today's workout (Goal: 10 reps)

Warmed up shooting ball

CHEST

DB Press
90 x 11

Incline DB Press
90 x 8 (plus one more with a spot)
90 x 6

Incline Fly
65 x 9

Weighted Dips
bw +45 x 8 |dropset| bw x 4
bw +45 x 6 |dropset| bw x 3

SHOULDERS

Standing BB Press
105 x 6
95 x 8

Superset
Side Raise | Front Raise
30 x 10 | 30 x 10
30 x 10 | 30 x 10
* These where tough!!

Seated Cable Reverse Fly (for rear delt)
35 x 12

TRICEPS

Incline DB Supinated Grip Press
55 x 9
55 x 8

Superset
Medicine Ball Pushup | Lying Extentions
10 x 10
Medicine Ball Pushup | Lying Extentions | Incline Close Grip Pushup
10 x 10 x 10
* Damn nice set here!!

ABS

Hanging Knee Raises
2 x 20

Trunk Pulldowns
150 x 20
150 x 20

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

I like it

Figures..........

Posted by: P-funk

Looks tough. When ever I do push/pull splits I like to mix in the exercises for the body parts so that I am not to tired when I get to my shoulder. For example I'd bench, then overhead press, then do flyes, lateral raises and then finish with triceps or something like that. Just another idea.

Posted by: JerseyDevil

I like the medicine ball pushup/lying extentions/incline CG pushups

. A lot of people diss pushups, but I like many of the variations. My favs are weighted pushups, and CG 'diamond' pushups. Awesome for triceps.

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

Looks tough. When ever I do push/pull splits I like to mix in the exercises for the body parts so that I am not to tired when I get to my shoulder. For example I'd bench, then overhead press, then do flyes, lateral raises and then finish with triceps or something like that. Just another idea.

That's a good idea P. I thought about starting with shoulders rather than chest every other week but like your suggestion better.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I like the medicine ball pushup/lying extentions/incline CG pushups

. A lot of people diss pushups, but I like many of the variations. My favs are weighted pushups, and CG 'diamond' pushups. Awesome for triceps.

Yeah - pushups are great. My favorite is doing Plyometric pushups - pushing off the floor and landing with each hand on a box - then pushing off the box and landing on the floor (repeat)

Posted by: yellowmoomba

9/7/04

Cardio Day

3 games of 5 on 5 ball (30 minutes)

Plyometrics
* First time doing Plyometrics in about 9 months or so....I posted a web link to most of my exercises so you can check 'em out. If you've never done Plyo's before - give 'em a try. They are awsome. I used from a 0 to 30 second RI.

Barrier laterial Jump
BarrierLateralJump
(box set about 16--18 inches high)
4 sets of 20 jumps (30 second rest interval)

Box Laterial shuffle
BoxLateralShuffle
(box set about 16--18 inches high)
3 sets of 20 (30 second rest interval)

Stair Jumps
StairJumps
3 sets of 3 jumps (4 stairs at a time) (No rest interval..just jog down the stairs and do it again)

3 sets of 3 jumps (4 stairs at a time) holding two 10 pound dumbells
(No rest interval..just jog down the stairs and do it again)

Deep Squat Jumps (30 second rest interval)
2 sets of 20 holding one 10 dumbell
1 set of 15 holding one 10 dumbell

This exercise was by far the hardest !! Hold a dumbell with both hands to your chest - Squat - ass to the grass then explode into a jump as high as you can and repeat for sets of 20)

WIPED OUT!!!!

Damn - I was sweating a river!!! I kicked my own ass today

Posted by: PreMier

Nice. I havent done plyo work forever! Thanks for the links.

Posted by: JerseyDevil

You are a psycho! j/k. My first reaction is I'm too old for that crap.... but then I think, I CAN DO THAT! It would be pretty easy to do this at my gym. May have to give it a go. Thanks for the links YM!

Posted by: PreMier

Jersey, if the barrier jumps are too easy, do it over a weight bench

Posted by: yellowmoomba

Jersey - I'm sure you can do them. The Lateral Shuffle is the easiest. I like to do it two different ways.

1) As fast as you can shuffle across the bench/box.
2) Try to jump as high as you can using only the foot on the bench/box (go for height rather than speed)

As I said in my last post. The DEEP SQUAT JUMP holding some weight is a killer

PM -

Post any other good plyos you can think of. Some other good ones are called Rockets, Starburst, Hurdle Jumps, along with a bunch of 'em using a Medicine ball. I have a book on plyos that I'll have to reference to try new exercises of the next few weeks.

Posted by: yellowmoomba

I realized that my weight/waist line has stayed the same for about 6 months. I wanted to keep track of my diet to see why....Today I weighed in at 187. My weight isn't a huge concern. I'd just like to drop another inch on my waist line which is 34' now.

It looks like I'm eating alot more than I thought. Normally it's 8 meals.

YESTERDAY:

Meals M1, M2, M4, M5, M6, M7 and M9 are pretty much the same M-F. M3 was added in yesterday cuz I was hungry (and it sounded good). Dinner is usually chicken and wheat noodles (during the week). I normally have a cheat lunch and dinner once a week. I'm taking in 1 - 2 gallons of water day too.

Meals for Yesterday:

M1 6:30am - 50 gm Whey
M2 8:00am - 3 whole eggs plus 3 whites
M3 * extra meal 10:30am - 1 cup Oatmeal, 1 tablespoon of PB, 1 banana
M4 11:30am - 1 cup broccoli, 1/2 cup carrots, 1/2 cup cucumbers (with light dressing), tuna (1 1/2 cans) sandwich on wheat plus 3 pickle spears
M5 1:30pm - 1 cup cottage cheese / 1 cup strawberries
M6 3:00pm- Balance Bar

Workout - 4:30 - 6PM

M7 6:00pm - 50 gm Whey plus one banana
M8 7:00pm - Whole wheat pasta (2 cups) plus meat sauce and two small meatballs,
1 cup of skim milk
M9 9:00pm - 50 gm Whey

Any dietitians out there have suggestions???

Posted by: atherjen

Hey YM!

dropping in on you! How have you been?

as for diet.. maybe space meals out a bit more, not like an hour between some..
for example have that 10:30 meal with the 8:00 one and make it at 8:30-9am instead.

add the milk to the protein before bed(7pm milk with 9:30 shake

and maybe a little bit of EFAs.. fish oil caps?

do you know the total macronutrients?

Posted by: yellowmoomba

Quote:

Originally Posted by atherjen

Hey YM!

and maybe a little bit of EFAs.. fish oil caps?

do you know the total macronutrients?

Hey Jen - Good to see you stop by

I've been GREAT! I finally feel healed enough to start playing sports again at a competitive level. Doing the plyos was a lot of fun yesterday. Football season starts next Monday

What about you?? You seem to be a wood piling queen

I'm not sure of the macros - that's my next step.....I figured it was around 3000 cals / 250 g protein /... I'll try to switch things up tomorrow.

Thanks for the tip!

Posted by: yellowmoomba

9/8/04

Pull Day – Goal 10 or more

*Two games of 5 on 5 ball to warm up. I felt weak today. Maybe the ball wore me out

Oh well....still had a good workout. Tomorrow is a rest day

BACK

Weighted Pullups
bw +45 x 7
bw +45 x 7
bw +45 x 5 1/2 |dropset |bw x 2

Seated Row
180 x 13
200 x 10
200 x 8 1/2

Supinated Grip Pullups
bw x 8

Low Row
230 x 8 1/2
230 x 8

TRAPS

Shrugs
315 x 10
315 x 10

Upright Row
115 x 12
115 x 10

BICEPS

Straight Bar Curl
90 x 10

Single Arm Preacher
30 x 10

Reverse Curl
75 x 12

ABS

Swiss Ball Crunch holding 8lb Medicine Ball x 30

Posted by: atherjen

Quote:

Originally Posted by yellowmoomba

Hey Jen - Good to see you stop by

I've been GREAT! I finally feel healed enough to start playing sports again at a competitive level. Doing the plyos was a lot of fun yesterday. Football season starts next Monday

What about you?? You seem to be a wood piling queen

I'm not sure of the macros - that's my next step.....I figured it was around 3000 cals / 250 g protein /... I'll try to switch things up tomorrow.

Thanks for the tip!

Glad to hear all is well and your back at it full force again!

You must be really excited about football eh?

Things have been great for me, thanks for asking! No more piling wood for one!

try www.fitday.com to work out those macronutrients, etc.

btw, awesome pullups!

Posted by: rock4832

Wow, you got some great w/o's going on here! Keep up the awesome work!

Posted by: yellowmoomba

Quote:

Originally Posted by atherjen

Glad to hear all is well and your back at it full force