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A new journal (Heavy/Medium/Other)


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Posted by: JerseyDevil

My gym is about 4 miles from my house, which is cool with these early morning workouts.


Posted by: yellowmoomba

Jersey -

You are lucky to have your gym so close

Your boyz put up some points yesterday (5 Goals) Michigan didn't do much better...... haha

I'm off to get a back workout in this morning...


Posted by: M.J.H.

Workouts are looking great bro!

How is the training program working out for you so far?


Posted by: JerseyDevil

Quote:
Originally Posted by yellowmoomba
Your boyz put up some points yesterday (5 Goals) Michigan didn't do much better...... haha
Yeah "Tressel Ball" is boring to watch. But its hard to complain about being 31-2 since his first season. I wish they could blow someone out one of these days, like the OSU teams in the mid to late 90's used to do.


Posted by: yellowmoomba

Quote:
Originally Posted by MonStar
Workouts are looking great bro!

How is the training program working out for you so far?
Thanks MonsStar.....So far I'm glad I switched my shoulders back to "push day" and my calfs back to "leg day". My back is getting stronger but my chest is not so I'll have to see what is going on there. Overall I'm a bit stronger on every exercise except bench press. I really like doing the PLYOS at the end of my leg workout to finish 'em off. Good to see you around!





JERSEY - I gotta give credit where it due.........OSU keeps winning - that's the only thing that matters


Posted by: yellowmoomba

9/19/04

PULL DAY ( Higher Rep Day)

BACK

Weighted Pullups
bw +45 x 8
bw +45 x 7 1/2

Supinated Grip Pullups
bw +45 x 6
bw +45 x 5

Single Arm DB Row
140 x 13 Right Arm | 9 Left Arm *PB on the Right Arm
140 x 11 Right Arm | 9 Left Arm


TRAPS

Upright Row
115 x 12
115 x 10

Shrugs * tried to squeeze it for a second at the top to see if lightening up the weight and increasing the reps along with slowing them done helped.
225 x 15
225 x 15

BICEPS

Weighted Chinups
BW +35 x 6 1/2
BW +45 x 5 1/2

Straight Bar Curl
100 x 8 * Down three from last time....
100 x 7


Posted by: Rissole

Damn son.... nice pullups and rows shit.... all your lifts are great!!!


Posted by: Paynne

Damn is right. Nice


Posted by: JerseyDevil

Your single arm DB rows have always impressed the shit out of me .


Posted by: JerseyDevil

Quote:

JERSEY - I gotta give credit where it due.........OSU keeps winning - that's the only thing that matters
Like the Wolverines haven't had an impressive winning percentage over the last 10 years or so .


Posted by: yellowmoomba

Rissole - Thanks ! Good luck this weekend!! Make sure you post some pics in your journal of you winning the comp!!

Payne - Good to see a new face in here.

Jersey - Hey man - I love DB Rows U/M has had a good percentage but you are only as good as your last game!!


We had our Flag Football game last night.....We got back on track with a 41 - 0 (mercied them) win. I might do a Push routine today depending on how the day goes.....If not - I'll do it tomorrow.


Posted by: Rissole

Thanks bro.... when's your comp??


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
Thanks bro.... when's your comp??
Comp?? I don't have the discipline when it comes to diet.


Posted by: yellowmoomba

9/21/04

PUSH DAY

Since my shoulders are normally hit after my Chest I'm usually a lot weaker so I decided to switch up the order of my exercises ( P-Funk recommend it a while back). I did a Shoulder exercise then Chest then Shoulder then Chest and finished with a few Tricep exercises.

I played three games of 5 on 5 ball (45 minutes) to warmup (I was pretty warm!!!....hahaha) I had a PB on dips.

Standing BB Press
95 x 10
105 x 10
115 x 8

Weighted Dips
bw x 5 (w)
bw +45 x 3 (w)
bw +90 x 5
bw +110 x 2 * HELL YEAH!!
bw +90 x 4

Side Raises
35 x 11
35 x 12

Hammer Chest Press
180 x 10 | (10 second rest) | 3 more
230 x 4 | dropset | 180 x 4

15' Incline Fly
50 x 12

Overhead Rope Extention
150 x 12
150 x 10

Single Arm Reverse Push Down
60 x 8
60 x 8

Superset Medicine Ball Pushup | Wide Pushup *nice burnouts here !!
12 | 12
12 | 8


Posted by: PreMier

Quote:
Originally Posted by yellowmoomba
Comp?? I don't have the discipline when it comes to diet.

I was going to say wtf? I thought that I missed something major lol

Nice PB!


Posted by: yellowmoomba

Quote:
Originally Posted by PreMier
I was going to say wtf? I thought that I missed something major lol

Nice PB!
Right ?......I party too much


Posted by: yellowmoomba

9/22/04

REST DAY

Went for a 30 minute walk through the woods with my wife and dog

I feel a slight pain in my right rear delt/tricep area. Hopefully I just pushed myself a little hard yesterday on my shoulder workout and that's it. Tomorrow is leg day.


Posted by: JerseyDevil

Quote:
Originally Posted by yellowmoomba
Right ?......I party too much
I know YM works out hard.... and party's hard also .


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
Right ?......I party too much
Is that possible


Posted by: PreMier

Yes, I concur.. YM parties too much. He should have a boring life like the rest of us


Posted by: yellowmoomba

PM - You have a party going on in your journal It should take you all day to reply to all the posts there! You don't have time to party

Jersey - Thanks

Rissole - Oh yeah ......... I don't see any beers in your diet Until this Sunday after the comp to celebrate!!


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
Rissole - Oh yeah ......... I don't see any beers in your diet Until this Sunday after the comp to celebrate!!
Damn str8 !! I got 2 crownies sittin in the fridge w8in' for me


Posted by: yellowmoomba

9/23/04

LEG DAY (Goal: at least 10 reps)

50 minutes of 5 on 5 basketball I didn't plan on playing so long - it just "happened".....I cut down on my my sets/reps since I played too much ball.

Squats
225 x 12
225 x 12

Sumo Style Deadlift
275 x 12
275 x 12

SLDL
225 x 10
225 x 10

Hack Squat
180 x 15
180 x 15

Workout Time: 50 minutes of Ball and 40 minutes of weights
DONE!


Posted by: Duncans Donuts

I love seeing short workouts

YM, what kind of training do you do for football?


Posted by: rock4832

Awesome PB on the dips. Thats insane. Looks like everything is going well and in order.


Posted by: yellowmoomba

Quote:
Originally Posted by Duncans Donuts
I love seeing short workouts

YM, what kind of training do you do for football?
I don't really modify my weights too much except that I add in a bunch of Sled Machine work for my legs (one legged, two legged, High reps, low reps).
Just to get your body in the position as it would to block someone or rush someone.

I like doing PLYOs and playing ball to keep my cardio in check but there's nothing like getting out on field with some guys and playing some "man coverage for a hour" or playing 4 on 4.

It's hard to simulate "1)Opening your hips to turn and run someone or 2) Start and stop and jump and fall and get away from a defender and all those things that happen on the field" in the gym. You'll definately feel it in your groin, abs and hip flexors the next day.

One important thing for you to work on would be get the oppenents hands off you. Work on your "swim technique" and "rip technique" especially as a backer. Those big fat lineman are alway grapping me so I try to utilize those two techniques when I'm rushing.

Another good technique that I learned last year was on man coverage when you are running with the receiver - as he turns around to look for the ball - so do you (MOST PEOPLE KNOW THAT) but as you turn around lean into the receiver with your back as you watch the ball (so you don't get called for interference.) It's puts your body on his which many times screws up his rythm or could tie up his hands. If your body is on his there is no room for the ball to go except over your head. You definately need to practice it though.

Good luck DD!!


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Awesome PB on the dips. Thats insane. Looks like everything is going well and in order.
Thanks Rock....Everything seems to be going up except my Benching....I can live with that as long as my Legs, Back and Shoulders are getting stronger. I'll probaly look to switch things up a bit soon since I've been doing a very similiar workout for 3-4 months (with minor tweaks).


Posted by: naturaltan

weighted dips NICE!

I don't usually take PB of others as a challenge (mainly because they are well above what I can do ) but this one I think I can attempt.


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
weighted dips NICE!

I don't usually take PB of others as a challenge (mainly because they are well above what I can do ) but this one I think I can attempt.
Suuuuuuure NT - I'm sure you are using 3 plates on Dips and Pullups these days!!

I'm trying to catch you on pullups

Post your last weeks routine in here so I can see what exercises you are doing I'd like to make a change in my program.

Thanks.


Posted by: naturaltan

I think my last pullup was bw + 105 ... I did contemplate 3 plates once. But I find that moving on in age is giving me more creaks and muscle soreness. Although ... I have had a couple weeks off ... maybe in a couple of weeks I'll see if I can do 1 with 3 plates

I don't do weighted dips often though ... do you go below 90 degrees on a dip?


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
I think my last pullup was bw + 105 ... I did contemplate 3 plates once. But I find that moving on in age is giving me more creaks and muscle soreness. Although ... I have had a couple weeks off ... maybe in a couple of weeks I'll see if I can do 1 with 3 plates

I don't do weighted dips often though ... do you go below 90 degrees on a dip?
I lean forward and go as low as I can (which is below 90 degrees).

I hear ya on the creaks and soreness but taking a day off in between every workout seems to help me. Good luck with 3 plates.


Posted by: naturaltan

I'll let you know how it goes. I'm thinking it won't go ... but I'll give it a shot just because I think it's a good challenge.


Posted by: yellowmoomba

9/26/04

My Right Rear Delt has been giving me a sharp pain when I do an overhead press so I figured I'd give myself a few days off of upper body work. So I did my legs again ( I did them three days ago ). I decided to try some different exercises today from what I normally do.

LEGS

Leg Press
12 plates x 8
10 plates x 12
10 plates x 10

Hack Squats -Wide Stance (all the way down)
180 x 20
180 x 20

Single Leg Curls
80 x 10 each leg
80 x 10 each leg

Jump Squat Machine
200 x 25 (jumps) * These were tough!!

Wide Stance Squat Machine
310 x 10

Calf Raises
180 x 15
180 x 15


Posted by: rock4832

Wow man, your lb's still wow me Jump squats with 200 x 25!!!


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Wow man, your lb's still wow me Jump squats with 200 x 25!!!
Thanks Rock! My quads are "feelin' it" today


Posted by: rock4832

I bet they are.


Posted by: naturaltan

Quote:
Originally Posted by yellowmoomba
Another good technique that I learned last year was on man coverage when you are running with the receiver - as he turns around to look for the ball - so do you (MOST PEOPLE KNOW THAT) but as you turn around lean into the receiver with your back as you watch the ball (so you don't get called for interference.) It's puts your body on his which many times screws up his rythm or could tie up his hands. If your body is on his there is no room for the ball to go except over your head. You definately need to practice it though.
I had that happen to me ... so I asked the QB to let me run by him on a straight post pattern - he then gave me some space


Posted by: JerseyDevil

Hey YM! Workouts looking solid as usual.


Posted by: yellowmoomba

Hey NT and Jersey

9/27/04

We had our football game last night. I popped a 600mg Ibu about two hours before the game so my shoulder would not give me any trouble. The game was OK. We won 19 - 6. We still are not clicking well on offense but we were missing a couple guys from our team.

Back to the gym today then I'm taking tomorrow off. My shoulder feels better than I expected today. I think the three days of rest was smart


Posted by: naturaltan

Quote:
Originally Posted by yellowmoomba
Suuuuuuure NT - I'm sure you are using 3 plates on Dips and Pullups these days!!

I'm trying to catch you on pullups
Well ... I can't do 3 plates and managed 115lbs + bw once. Given that was my first workout in 2 weeks ... still, 3 plates is a ways away. I think I'll try for 115 twice next week or the week after - once I get back into the swing of things.


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
Well ... I can't do 3 plates and managed 115lbs + bw once. Given that was my first workout in 2 weeks ... still, 3 plates is a ways away. I think I'll try for 115 twice next week or the week after - once I get back into the swing of things.
Nice work!! 3 plates is a good goal!


Posted by: naturaltan

3 plates is a good goal, but man was 115 heavy with the belt. The belt at the gym is leather and it has bolts to hold the chain on with ... and in the wrong position, they can dig into you. I might buy something a bit more comfortable to wear. Do you use the gym belt or do you have your own?


Posted by: PreMier

Congrats on the win. Do you have any idea how you hurt your rear delt?


Posted by: yellowmoomba

Quote:
Originally Posted by PreMier
Congrats on the win. Do you have any idea how you hurt your rear delt?
Thanks PM ! I may have aggrevated it doing Heavier Shoulder exercises than normal. It's not too bad.


Posted by: yellowmoomba

9/28/04

Played three games of ball today. I had a really good sweat going. My delt feels a little sore but not too bad. My weights/reps today were a little bit better than my average workout even though I burned a lot of energy playing ball.

PULL DAY

BACK

Weighted Pullups
bw +45 x 9
bw +45 x 7

Supinated Grip Pullups
bw +45 x 5
bw +45 x 5

Single Arm DB Row
140 x 9 Right Arm | 8 Left Arm
140 x 12 Right Arm | 8 Left Arm *I took a long rest 3 minutes between my first and second set. That's why I hit 12 on my second set

TRAPS

Upright Row
115 x 12
115 x 10*Starting to get tired

Shrugs
225 x 15
225 x 12

BICEPS

Weighted Chinups
BW +45 x 6 1/2
BW +45 x 4 1/2*Starting to get REAL tired

Straight Bar Curl
100 x 7
100 x 7

*Damn - forgot to do abs.......Oh well I was tired anyway.


Posted by: yellowmoomba

9/29/04

Today is a REST day. I just took Samson for a walk around the neighborhood.

I'm thinking about changing my workout around. I've been doing a either a Push/Pull/Legs routine or a Chest/Tri, Back/Bi, Legs, Shoulder Routine pretty much for the last 1 1/2 years. I tried a few other styles along the way - TP's Program for a week, DC's Rest Pause for two weeks, P/RR/S and a couple other variations but nothing really made me want to change what I was doing. I'd like to stick to three days in the gym per week plus I play Football on Monday's. I think getting three days of rest really helps me.

Since I had hernia surgery in June my legs haven't returned to what they were back in March/April. I'm about 85%. My back and shoulders have gotten stronger and my chest is about the same as it was in the Spring (except for Dips which have increased). My biceps and triceps have gotten stronger but not much bigger.

MAJOR GOAL: To get leaner (I'm about 188lbs right now) Not sure of BF%

Here is my potential new program that I posted in the Training Forum today:

Potential New Program

As of 9/29/04 -

Here is where I am on my lifts:


Exercise Working Set

Chest
Incline DB Press 105 x 5
Bench 225 x 5
Fly 65 x 8
Dips bw +110 x 2

Back
Pullups bw +80 x 1 /or/ bw +45 x 9
DB Row 140 x 13 Right / 140 x 9 Left
Chinup bw +45 x 6
Rack Dead 405 x 1

Traps
Shrugs 315 x 10
Upright Row 115 x 12

Delts
DB Press 80 x 2
Standing BB Press 115 x 8
Side Raise 35 x 11
Hammer Press 180 x 7

Legs
Squat 225 x 15
SLDL 275 x 5
Sumo style dead 275 x 10
Calf Raise 280 x 10
Leg Press 12 plates x 8

Biceps
Straight Bar Curl 100 x 11

Triceps
Overhead Rope Ext 150 x 11
CG Bench 175 x 4


Posted by: rock4832

Damn those are some strong lifts!! I can only aspire...


Posted by: yellowmoomba

Thanks Rock

I posted the numbers just so I have them online somewhere. I'm still debating what workout I want to try next. Today should be my last workout using the Push/Pull/Legs day.


Posted by: yellowmoomba

9/30/04

I worked a little more on a new routine but haven't nailed it down yet so I was trying a Full Body Push Routine Today.

Today I played ball for about 75 minutes (damn was I wupped!!) This is too much ball to be able to get a GOOD workout but I was having fun on the court.

I managed to make it upstaired to the weights for a quick

PUSH workout:

Dips
bw + 45 13 / Rest Pause / 3 / Rest Pause / 3 / Rest Pause / 2

Incline Hammer Press
180 x 11 / Rest Pause / 4 / Rest Pause / 3 / Rest Pause / 3

Front Raise / superset / Side Raise (twice without stopping)
25 x 8 /superset/ 25 x 8 /superset/ 25 x 6 /superset/ 25 x 8

*I wanted to do MP but my rear delt was hurting so I did brutal giant set.


Squat
135 x 10
225 x 5 (My legs were useless today after hoops - plus - I did them a couple days ago)


Posted by: rock4832

Looks like a pretty intense w/o! Great job.


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Looks like a pretty intense w/o! Great job.
I was real happy about my dips

I'm taking next week (Monday - Friday) OFF since I'll be out of town and my shoulder is causing me some pain. It's been about 6 weeks since my last 4 day layoff. I'll come back with a PLAN, hopefully recovered and probably a new journal.




Posted by: naturaltan

YM ... well, the first week back from a 2 week layoff is just about over. Monday is back day again, and I will attempt to get two pulls with 115 ... if not this Monday, the next Monday I think I'll be back to regular numbers.

Taking time off has always been good for me. I feel great while I'm off. As long as I eat good, I feel as though I am growing. The two weeks was a bit much, but my shoulder too was aggravating me as well.

Out of town for business?


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
YM ... well, the first week back from a 2 week layoff is just about over. Monday is back day again, and I will attempt to get two pulls with 115 ... if not this Monday, the next Monday I think I'll be back to regular numbers.

Taking time off has always been good for me. I feel great while I'm off. As long as I eat good, I feel as though I am growing. The two weeks was a bit much, but my shoulder too was aggravating me as well.

Out of town for business?
Good luck with 115!! Yeah - two weeks off really is mentally hard for me to stay away from weights....I need to have a project to occupy my time if I'm going to stay out of the gym that long.

I'm heading to San Diego for a SAP conference I've never been there before so it should be fun to explore the city. A couple members posted some fun things to do there in a thread I started in the Open Chat Forum.


Posted by: naturaltan

usually, I just take a week off and start to feel guilty come Thursday. Luckily, we had the move to keep me occuppied for the two weeks. You have me motivated to try and match your pullup output

San Diego ... you should have a great time. Sort of like a company paid vacation.


Posted by: rock4832

Have a great week buddy! BTW are you doing any rotator cuff exercises?


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Have a great week buddy! BTW are you doing any rotator cuff exercises?
Thanks! I haven't done any rotator cuff exercises in years


Posted by: yellowmoomba

PULL DAY

10/2/04

Warmed up shotting ball for about 15 minutes. I went heavy today and tried a new exercise (Trap Bar Deadlift). These are great!! I had a couple PB's today!! My lower back is on fire right now I think I scared some older ladies when I was doing the deadlifts - cuz when I got 405 - I said "F*ck Yeah" kinda loud


Weighted Pullups
bw +45 x 9 3/4 *
bw +80 x 2 3/4 *
bw +90 x 1 3/4 * PB
* I missed an extra rep by 2 inches on all these so I considered the rep 3/4's
100 - Here I come!!!
bw +45 x 8

Deadlift
225 x 5
315 x 1
405 x 1 *PB

Trap Bar Deadlift
* I never did these before but it's nice to start lifting some heavier weights
315 x 12
405 x 3 *PB

Single Arm DB Row
140 x 12 Right Arm | 8 Left Arm
140 x 10 Right Arm | 7 Left Arm


Posted by: JerseyDevil

Congrats on all the PR's YM!


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Congrats on all the PR's YM!
Thanks....When are you starting a new journal?


Posted by: M.J.H.

Pullup strength is nuts man!


Posted by: JerseyDevil

Quote:
Originally Posted by yellowmoomba
Thanks....When are you starting a new journal?
At this rate maybe never.... Arm isn't getting worse, but it is only a little bit better. Going to the doc next Friday, and I think he is going to put me in physical therapy. I am going to demand an MRI. At this point I think we need to know if I tore something. Bullshit if I'm going to go thru weeks of therapy just for them to decide I need a MRI to determine if I need surgery.... If I do need surgery, I want to get the ball rolling.


Posted by: yellowmoomba

Quote:
Originally Posted by MonStar
Pullup strength is nuts man!
Monstar! You should talk - you're strong dude! Hopefully starting to do deads will make me strong all over.


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
At this rate maybe never.... Arm isn't getting worse, but it is only a little bit better. Going to the doc next Friday, and I think he is going to put me in physical therapy. I am going to demand an MRI. At this point I think we need to know if I tore something. Bullshit if I'm going to go thru weeks of therapy just for them to decide I need a MRI to determine if I need surgery.... If I do need surgery, I want to get the ball rolling.
Don't get down Jersey! Doc's are weird about MRI's - cuz they cost so much money. PT is always the first option (unfortunately). Heal up man!!




Posted by: M.J.H.

Deadlifts = the sh*t.


Posted by: PreMier

Nice PR's.


Posted by: Saturday Fever

Deads are the single most important exercise for getting people hooked on strength training. You'll love them right away.


Posted by: yellowmoomba

Thanks for coming by Monstar, PM and SF.

I'm at a conference for the week out of town. I thought I'd take some time off from lifting while I was here. I also wanted to nurse my sore right shoulder. I took Sunday, Monday and Tuesday off.

I hit the gym this morning. They only had machines and cardio equipment but I made the most of it.

Oct 6, 2004

Chest/Back

Pullups
15
11
9

Dips
19
15
11

Rows
195 x 10 (overhand grip)
195 x 10 (underhand grip)
195 x 10 (overhand grip)
195 x 8 (underhand grip)

Machine Bench Press
17 plates x 15
17 plates x 11
17 plates x 9

Chinups
11
9

Feet raised Pushups
25 /Rest Pause/ 10

*Not too bad of a workout. It was a nice change of pace to work opposite muscles in the same session. My shoulder is frickin' sore though. I'm going to take Thursday and Friday off then hit legs on Saturday. We'll see how my shoulder feels then. If it's not better then I'll head to the doc.


Posted by: IainDaniel

Hit up Tijania or Cheetah's Yet


Posted by: naturaltan

hey YM ... I managed 1.5 reps on the pullup with 115lbs. I think next week I'll shoot for 2 complete reps. I'm just going to warm up and then hit it.

Hope you're enjoying your business trip. Yeah baby, Cheetahs


Posted by: JerseyDevil

Yo YM! A SAP conference? The business software? If so, that's interesting because in my new job that is something I'm learning right now. Very complex stuff.

Don't be a smuck like me bro. Rest that shoulder now before it becomes chronic....


Posted by: rock4832

Hey, awesome workouts. Listen to JD! And also start throwing in rotator cuff exercises as well. Boring as hell but they go a long way to prevent getting hurt!


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Yo YM! A SAP conference? The business software? If so, that's interesting because in my new job that is something I'm learning right now. Very complex stuff.

Don't be a smuck like me bro. Rest that shoulder now before it becomes chronic....
Do as I say - Not as I do ???

Yes - it's the business software. We did an implementation three years ago. I'm getting into the BASIS role more as my responsibilities grow at work so they sent me out here to pick up the "latest and greatest things".

ROCK -

I did some rotator stuff today....I'll post it soon.




Posted by: yellowmoomba

10/7/04

Light Shoulders/Arms

Again - due to the Hotel Gym the exercises are a bit off. I wanted to see how my shoulder felt and do some rotator stuff today. Overall my shoulder felt a lot better today than it did yesterday I'm happy about that. Tomorrow will be an off day since I'm travelling.


Front Raise / Side Raise superset (Cable Machine)
25 x 12 | 25 x 12
25 x 12 | 25 x 12
25 x 12 | 25 x 12

Single Arm Cable Curl (each arm)
40 x 12
65 x 12
65 x 12

Single Arm Tricep Push down (each arm)
55 x 12
55 x 12
55 x 12

Cable Shrugs
195 x 15
195 x 15
195 x 15

External Rotations (each arm)
20 x 15
20 x 15

ABS

Knee Raises
2 set of 15

Trunck Pulldowns
130 x 20
130 x 20


*BACK to the Conference.........


Posted by: rock4832

Quote:
Originally Posted by yellowmoomba
ROCK - [/b]

I did some rotator stuff today....I'll post it soon.
Awesome, how'd it feel?


Posted by: JerseyDevil

YM.... thank you for not rubbing my nose in the Ohio State loss. Ah hell, NW deserved to win one after 34 years .


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Awesome, how'd it feel?
It felt better than I thought it would....My shoulder seems to feel much better when it's stretched out. When I don't use it for a day or two it seems to tighten up and give me more pain....

I'm going to hit legs this morning. I'm altering my workout schedule around starting today.

It's going to be roughly - 1 on/1 off. On my off days I may do some cardio depending on how I feel. The cardio most likely will be basketball or some plyometrics.

Day 1: Legs
off / cardio
Day 2: Chest/Back
off / cardio
Day 3: Shoulders/Arms
off /cardio
Football


JERSEY - I think 34 years is a good streak.....OSU better watch out today against Wisconsin. I think Minn is going to give U/M a run today at the big house too...... It's going to be a great day for college football!!!!


Posted by: yellowmoomba

Here's a rough guide to my new routine.....The days may change order but I'm going to focus on this rep range for a few weeks....


Day 1/Chest-Back

Weighted Pullups 2 x 6, 10

Incline Dumbbell Press 2 x 6, 10

Deadlift 2 x 6, 10

Weighted Dips 2 x 6, 10

Single DB Row 2 x 6, 10

Flat Flys 2 x 6, 10

ABS - Swiss Ball Crunch with weights


Day 2 /Plyos or Ball or rest


Day 3/Legs

Squat 2 x 6, 20

SLDL 2 x 6, 10

Lunges 2 x 6, 10

Calves 2 x 10, 25

Plyometrics 3 x 25 (deep squat jump, side to side, bench hop)

ABS - Trunk Pulldowns

Day 4/OFF


Day 5/Shoulders/Biceps/Triceps

Standing Military Press 2 x 6, 10

Weighted Chinups 2 x 6,10

Close Grip Press 2 x 6, 10

Lateral Raises 2 x 6, 10 /superset/ Upright Row 2 x 6,10

Straight bar Curl 2 x 6, 10

Press Downs 2 x 6, 10

ABS - hanging knee raises

Day 6/HIIT or ball

Day 7//Football


Posted by: yellowmoomba

10/9/04

This was a GREAT workout...It felt good to hit my legs again
Legs

Warmed up shooting for about 15 minutes

Squats
225 x 5 (w)
275 x 5
225 x 16
225 x 9

SLDL
275 x 5
225 x 10

Side lunges
80 x 10 (holding 40lb dumbells)
80 x 10 (holding 40lb dumbells)

Standing Calf Raises
215 x 10
215 x 10

Plyometrics

Deep squat jumps holding 10 lb dumbell
25

Lateral Bench Skip
40 skips
40 skips

ABS
Trunk Pulldowns
150 x 25


Posted by: JerseyDevil

Bet you were breathing almost as hard during Michigan's last drive as your 225 x 16 set of squats (great job man!). Congrats on an exciting finish .

My team apparently sucks this year. 0-2 in conference.... Unless a miracle happens, we are done for the year.


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Bet you were breathing almost as hard during Michigan's last drive as your 225 x 16 set of squats (great job man!). Congrats on an exciting finish .

My team apparently sucks this year. 0-2 in conference.... Unless a miracle happens, we are done for the year.
It was a good game - especially for Henne. We have an easy game next week against ILL then we are heading to PURDUE for a shotout It's nice that we finally found a running back after 5 games.

That set of squats really felt good. I'm trying to do as many as I can until my form breaks. I was shooting for 20....I'm sure I'll hit it soon. I'm paying for it today...

How's your injury situation going ???


Posted by: M.J.H.

New routine looks good man, I think you'll definitely get some good results with it. Any new plans for your diet?


Posted by: PreMier

I like the new routine.


Posted by: rock4832

I just can't believe you did 16 reps with 225. I have trouble getting 225 off the rack, LOL


Posted by: yellowmoomba

Monstar - Thanks....I got the idea from WWB.com. I just modified it to fit the exercises that I like. I plan on dropping some calories from my 3500/day diet. I really need to focus on my diet to drop the inch that I want to get rid of on my waist. I'm going to stick with 3 shakes a day. I'll probably drop down to 6 meals a day rather than 7, 8, or 9 meals.

Premier - I hope to see some changes in my body with this workout change - since I've been doing the same type of exercises for a long time.

Rock - Right........I've seen your journal.....You are doing pretty damn good!! I'm paying for it today....I'm not sure if it was the SQUATS, LUNGES, or SLDL - but my legs are killing me today......I've been stretching out all day long. I'm off to the hot tub to stretch some more.

Thanks for stopping by guys!!! It was a good weekend for MICHIGAN. U/M, State and the LIONS all won I can't remember the last time that happened.


Posted by: yellowmoomba

10/12/04

I took Sunday and Monday off from the gym. Saturday's workout kicked my own ass I took 1200 mg of Ibuprophen a couple hours before the game so I could run around. We had a game last night. We won 19 or 20 - 0. We played ok but had about 7 or 8 penalties which really slows down the game and put us in some poor field position. Oh well. Tonight is Back and Chest. My legs feel much better today


Posted by: yellowmoomba

10/12/04

Today is my first real CHEST/BACK day of my new program. I have to say that it was tough but rewarding!!! I hit some all time PB's today. My shoulder still hurts but I'm working around the pain....This was a very intense 45 - 50 minute workout.

1 game of ball (15 minutes) to warm up....

Day 1/Chest-Back

Weighted Pullups
bw +65 x 6 1/2
bw +100 x 1 *PB
bw +55 x 7 | dropset | bw x 7

Weighted Dips
bw +70 x 7
bw +115 x 2
bw +135 x 1 ( I hit my goal of dipping with 3 plates...ahhhh yeah)
bw +55 x 7 | dropset | bw x 5

Deadlift * my grip gave out on all these sets....
315 x 6
315 x 5
315 x 5

Incline Dumbbell Press
* I tried to do these but my shoulder was getting me some trouble so I hit the Hammer Press

Hammer Press
180 x 10
200 x 6
200 x 5

Single DB Row
140 x 9 Right Arm | 6 Left Arm
140 x 9 Right Arm | 7 Left Arm


ABS - Swiss Ball Crunch with 10 lbs
30 reps


Posted by: rock4832

Damn, awesome w/o. Great job, congrats on the PB's.


Posted by: rock4832

When you do the swiss ball crunch with weight, where do you put the weight?


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
When you do the swiss ball crunch with weight, where do you put the weight?

I put the weight by my forehead. Good to see you stop by


Posted by: IainDaniel

Those DB rows are awesome, when did grip become a problem?

Actually edit pretty impressive everyting


Posted by: yellowmoomba

Quote:
Originally Posted by IainDaniel
Those DB rows are awesome, when did grip become a problem?

Actually edit pretty impressive everyting

Don't know ..... It was a problem yesterday.


Posted by: IainDaniel

Weird... I have never heard you say your grip failed


Posted by: yellowmoomba

Quote:
Originally Posted by IainDaniel
Weird... I have never heard you say your grip failed
I use straps on some of my back exercises That's probably why make grip never failed except for the day when my straps broke


Posted by: yellowmoomba

10/13/04

CARDIO DAY

30 minutes of ball

ABS

Knee Raises
15
15
15

Trunk Pulldowns
150 x 20
150 x 20


Posted by: M.J.H.

Pullup and dip strength is nuts man!


Quote:
Single DB Row
140 x 9 Right Arm | 6 Left Arm
140 x 9 Right Arm | 7 Left Arm


I had no idea you were rowing the 140's, you're really getting out of control bud!


Posted by: yellowmoomba

Quote:
Originally Posted by MonStar
Pullup and dip strength is nuts man!





I had no idea you were rowing the 140's, you're really getting out of control bud!
Thanks Monstar! I'd like to try more but that's as heavy as they come at my gym. I thought about trying bent over rows for a little while but I really like the stretch that I get in the upper middle part of my back from dumbells. When I use the barbell or t-bar - I feel it more on the outer part of my back.


Posted by: yellowmoomba

10/14/04

Shoulders/Arms

*This was the first workout where I combined Shoulders and Arms. I felt really pumped. It felt good to hit my arms first with a compound movement first then with an iso. I'm kinda bummed that my shoulder is giving me some problems but I'm working around the pain. I'm taking off to Chicago tomorrow for the weekend. They have a Lifetime Fitness near where we are going so I'll hit Legs on Saturday.




Standing MP
* I tried to do these but my right rear delt still hurts...

DB Front Raise
25 x 15
30 x 15

Weighted Chinups
bw +55 x 6 1/2
bw +55 x 5 1/2
bw +35 x 6 1/2 (wanted to do 10.....)

Smith Machine Close Grip Press
4 plates x 6
4 plates x 6
4 plates x 4 |dropset| 2 plates x 14

Upright Row / superset / DB Lateral Raise
115 x 10 / superset / 25 x 10
115 x 10 / superset / 25 x 10

Straight Bar Curl
95 x 10
95 x 8
95 x 6

Overhead Rope Tricep Press
150 x 16
150 x 15

Shrugs * These sucked since I forgot my straps.....
225 x 10
225 x 10


Posted by: camarosuper6

Those rows really are hyugge.

How is everything else bud ?


Posted by: rock4832

Awesome rows!! That's insane.


Posted by: M.J.H.

Upright rows and weighted pullup strength is nuts man! Your strength has been phenomenal lately!


Posted by: yellowmoomba

Camaro - Thanks - I went to Chicago for the weekend with my wife (for her birthday). We have friends that live about an hour west of downtown. We had fun. I brought my workout clothes but we never made it to the gym.

Rock - I love any type of row

MonStar - I'm not sure what's going on but my strength is going up quite a bit especially on Pullups. I've been adding 10 pounds a week to my max for three weeks. I must be doing something right (or it could be that deadlifts are make my other lifts better)

* note to self
My shoulder is still bothering me . Fortunately I can still throw a football, do pullups, deadlifts, rows and squat which pretty much is the core of my program. The lifts I can't do right now are any type of DB press (flat, incline or shoulder). I also can't do any rear delt movement (like reverse fly). It's been over three weeks. I'll give it one more week than I like I'll head in to the doc if it doesn't go away.


Posted by: yellowmoomba

10/18/04

Football Game

It seems we are starting to get back into the flow with our "no-huddle" offense. We gave up three long plays on D but pretty much controlled the game. Considering we have only given up 27 points (total) in 5 games and we gave up 26 last night. We won 29-26. They scored with a minute or so to go which made the score much closer than the game.

Since I took Friday, Sat. and Sunday off. I'll have to hit the gym Tuesday, Wed, and Thursday. Today is legs day.


Posted by: Rissole

Hey YM, hows the waistline going??


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
Hey YM, hows the waistline going??
Not much has changed To be honest I've changed my diet during the week but I still have to clean up my weekend diet.

Thanks for askin'

My strength is going up so I can't complain too much.....


Posted by: yellowmoomba

10/1/04

LEG DAY

*Great leg workout today. I warmed up with 1 game of ball. I love doing the high rep squat routine with 225. My goal is 20 reps. I'll get there in three weeks. I'm adding "a rep a week" whether it kills me or not!! The deep squat jumps at the end of my routine were tough......



Squats (all reps below parallel)
225 x 5 (w)
315 x 2
225 x 17 * one more than last week
225 x 11

SLDL
285 x 5
235 x 10

Side lunges
80 x 12 (holding 40lb dumbells)
80 x 12 (holding 40lb dumbells)

Standing Calf Raises
235 x 10
235 x 10
235 x 10

Plyometrics

Bench Hop
40 hops
40 hops

Deep squat jumps holding 15 lb dumbell
(basically I hold a 15 lb dumbell to my chest - squat down as low as I can - then jump as high as I can)
25
15
* These were KILLER!!!!!

ABS

Trunk Pulldowns
150 x 25
150 x 25


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
but I still have to clean up my weekend diet.
There it is

How many cals you gettin and what is your current w8 and approx bf%?


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
There it is

How many cals you gettin and what is your current w8 and approx bf%?
Monday - Friday the foods are relatively the same which is about 3500 cals spread throuh 6 - 8 meals (three of the meals are protein shakes).

The weekend is a different story......Normally my breakfast and lunch are good but Dinner and drinks kill my diet on Saturday night. Sunday is very healthy too (except if we are out of town). So - all in all - I need to work on my SATURDAY diet the most.

My current weight ranges from 187 - 190. It has been this way for about 6 months.

BF% ??? Couldn't even tell ya....I'd have to guess in the low-mid teens.


Posted by: JerseyDevil

Awesome squat session YM .


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Awesome squat session YM .
Thanks I think the squating and lunges are really helping my speed for football. I'm not getting caught from behind anymore


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
Monday - Friday the foods are relatively the same which is about 3500 cals spread throuh 6 - 8 meals (three of the meals are protein shakes).

The weekend is a different story......Normally my breakfast and lunch are good but Dinner and drinks kill my diet on Saturday night. Sunday is very healthy too (except if we are out of town). So - all in all - I need to work on my SATURDAY diet the most.

My current weight ranges from 187 - 190. It has been this way for about 6 months.

BF% ??? Couldn't even tell ya....I'd have to guess in the low-mid teens.
Ok, say 190 at 13% gives you 165 for fat free mass, only fat free mass burns cals Cals for that with no workout would be around 1,980 add around 350 400 for your workout..... hmmm see were i'm goin?? You wanna burn fat you need to be in calorie deficite Then your Sat night splurge wont hurt so much


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
Ok, say 190 at 13% gives you 165 for fat free mass, only fat free mass burns cals Cals for that with no workout would be around 1,980 add around 350 400 for your workout..... hmmm see were i'm goin?? You wanna burn fat you need to be in calorie deficite Then your Sat night splurge wont hurt so much
Thanks for the breakdown. That makes sense to me. So I should probably cut back to 2900-3000 for a week then cut back to 2400 the following week?? I'll definately have to rework my foods.....I'll have to check your diet in your journal for ideas.

Thanks for taking the time !!



Posted by: rock4832

Hey, once you figure it out YM. Do the same for me too, LOL.


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
Thanks for the breakdown. That makes sense to me. So I should probably cut back to 2900-3000 for a week then cut back to 2400 the following week?? I'll definately have to rework my foods.....I'll have to check your diet in your journal for ideas.

Thanks for taking the time !!
I haven't posted food in my journal for ages but i will put something up for you.
I was on about 3000 cals up to my first comp with about 40 mins cardio in the mornings, Then for the 2 week gap between comps i dropped to 2000 and did 2 1/2 hrs cardio everyday, my 2 refeed days b4 comp were about 2800 with no cardio and i only dropped 3lb Damn looked alot better though!!


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Hey, once you figure it out YM. Do the same for me too, LOL.
You got it Rock!!


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
I haven't posted food in my journal for ages but i will put something up for you.
I was on about 3000 cals up to my first comp with about 40 mins cardio in the mornings, Then for the 2 week gap between comps i dropped to 2000 and did 2 1/2 hrs cardio everyday, my 2 refeed days b4 comp were about 2800 with no cardio and i only dropped 3lb Damn looked alot better though!!
Thanks Rissole!! I'll check it out.

YOU DID 2 1/2 HOURS OF CARDIO!!! EVERYDAY !! DAMN !!!!!!!


Posted by: yellowmoomba

10/20/04

*I normally have a day off in between workouts but I have make up for the lack of workouts over the weekend....so I did Chest/Back today. Overall it was a pretty demanding session. I missed my 1 rep max on dips ( I just couldn't lock it out!! ) I'll hit it next week! My Deadlift went up today eventhough I did squats yesterday.

My shoulder feels like I'm getting more of a range of motion without pain. Rather than chance it - I stuck with the Hammer Strength Machine rather than doing dumbells.



Weighted Pullups
bw +65 x 7
bw +90 x 2 1/2
bw +75 x 4 1/2
bw +55 x 6

Wide Supinated Grip Pullups * this was a new exercise. My grip was about two feet apart.
Bw +45 x 6

Weighted Dips
bw +90 x 5
bw +135 x 0 * Couldn't lock out
bw +135 x 0 * Couldn't lock out AGAIN
bw +90 x 4 | dropset | bw x 9

Trap Bar Deadlift
315 x 10
405 x 3 *PB
425 x 1 *PB

Incline Hammer Press
180 x 13
200 x 10
210 x 7
230 x 4

Single DB Row * I tried starting with my Left Arm - but it didn't make a difference.
140 x 13 Right Arm | 8 Left Arm
140 x 9 Right Arm | 7 Left Arm


Posted by: PreMier

Nice PB.


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
Thanks Rissole!! I'll check it out.

YOU DID 2 1/2 HOURS OF CARDIO!!! EVERYDAY !! DAMN !!!!!!!
Hmmm yes.... 1 1/2 in the morn then 1 in the arvo.
Just walking on the treadmill and using the incline for intensity, it helped not to compromise leg size


Posted by: rock4832

Awesome PB's YM. Your going crazy here!


Posted by: yellowmoomba

Quote:
Originally Posted by PreMier
Nice PB.
Thanks PM.....It looks like you guys are going to have fun in Vegas........

Quote:
Originally Posted by Rissole
Hmmm yes.... 1 1/2 in the morn then 1 in the arvo
Obviously - it worked for you Rissole !!!

Quote:
Originally Posted by ROCK
Awesome PB's YM. Your going crazy here!
I'm making progress every week - so I'm definately happy so far. I appreciate the support


Posted by: naturaltan

What is a trap bar deadlift? Whatever it is, that 425 is an awesome number. I can't even load 425 on the bar without having to rest. Nice work YM!


Posted by: M.J.H.

A trap-bar deadlift is basically just like a regular deadlift except your hands are palms facing inwards. Here is a pic:



BTW, your pullup strength is nuts!


Posted by: naturaltan

oh ok, thanks Mon. Wow ... 425 is a lot of weight Yeah ... YM's pulls are awesome ... it's the one lift/pull I can target as a goal around here. Otherwise, I'm a sorry little man.


Posted by: yellowmoomba

Quote:
Originally Posted by MonStar
A trap-bar deadlift is basically just like a regular deadlift except your hands are palms facing inwards. Here is a pic:



BTW, your pullup strength is nuts!

Thanks dude!! I was going to look for a pic of a Trap bar for NT but you beat me to it


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
oh ok, thanks Mon. Wow ... 425 is a lot of weight Yeah ... YM's pulls are awesome ... it's the one lift/pull I can target as a goal around here. Otherwise, I'm a sorry little man.
NT is too modest......He's strong as a bull !! If you are doing bw +120 on pullups - that's pretty damn good.


Posted by: Monolith

Christ... that IS a damn nice DL. One of these days i'll get there...

It's weird that those DB rows havent evened out yet. Have they been improving at least? 140 for 13 is definitely fuckin superhuman. No wonder your pullups are so strong.


Posted by: yellowmoomba

Quote:
Originally Posted by Monolith
Christ... that IS a damn nice DL. One of these days i'll get there...

It's weird that those DB rows havent evened out yet. Have they been improving at least? 140 for 13 is definitely fuckin superhuman. No wonder your pullups are so strong.
I'm getting there on my DL's. I really like using the Trap Bar. My form seems much better. It was cool to see the weights bending the bar as I was holding it on the top of my movement. I can't remember the last time I did that

My rows are getting better (SLOWLY). It's hard to compare using this workout since I do DB Rows last in my workout now compared to when I was doing them as my second exercise out of 4 in my back workout a few months ago. Maybe my form is jacked up on when I'm doing my left arm ?? I'll have to watch my foot placement closer next time.

It's good to you getting stronger too!!!!


Posted by: Monolith

Well hey, as long as the weights are still movin in the right direction... who cares if theyre exactly even or not.

If it's buggin ya, though, you could always just stop repping with both arms when the left side fails. Thats what ive done for my bi's (theyre lopsided) and its helped even them out a lot. Of course, youre sacrificing growth in that one arm while you wait for the other to catch up... :/


Posted by: naturaltan

Quote:
Originally Posted by yellowmoomba
My rows are getting better (SLOWLY). It's hard to compare using this workout since I do DB Rows last in my workout now compared to when I was doing them as my second exercise out of 4 in my back workout a few months ago.
140lb and it's the last exercise ... now I am out of my league.


Posted by: yellowmoomba

Mono - As long as I'm making progress I don't care if they are not the same strength... Thanks for the tip though....

NT - We can be in the same league - I'm sure You should post a big pic in your gallery of your back so we can see the tattoo better.


Posted by: JerseyDevil

405 x 3 *PB
425 x 1 *PB

Damn dude, that's nuts . Actually YM, I'm more impressed with the 405 x 3 set. That is roughly equivalent to a 440 lb single. Yikes!


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
405 x 3 *PB
425 x 1 *PB

Damn dude, that's nuts . Actually YM, I'm more impressed with the 405 x 3 set. That is roughly equivalent to a 440 lb single. Yikes!

I'm going to try for 465 next week


Posted by: yellowmoomba

10/23/04

Shoulders/Arms

*My rear delt is still bothering me so I did not do MP again. This was a LONG workout. Too much talking going on ....

DB Front Raise
30 x 16
30 x 15

Weighted Chinups
Bw +45 x 3 (w)
Bw +90 x 3 * PB
bw +110 x 0 * I made it to my nose but couldn't pull myself up another 2 more inches to get my chin over the bar
bw +110 x 0 * Ditto ^
bw +90 x 2 * I almost had the third one but not quite.....
bw x 10

Incline Smith Machine Close Grip Press
4 plates x 6
4 plates x 6
4 plates x 5
* Did one more rep than last time ...

Upright Row * 10 pounds heavier than last week
125 x 10
125 x 8
125 x 9

DB Lateral Raise
25 x 15
25 x 15

45' seated DB Curls
35 x 12
35 x 9

Overhead Rope Tricep Press
150 x 10
150 x 12
150 x 11

Shrugs * used straps
315 x 15
315 x 12


Posted by: JerseyDevil

Another creative workout .

Michigan keeps rolling along huh? That was a good game. You gotta feel for Purdue. Back to back heartbreakers.


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Another creative workout .

Michigan keeps rolling along huh? That was a good game. You gotta feel for Purdue. Back to back heartbreakers.
Thanks I have work around the pain.....I was close on those damn 110 chins.........

GO BLUE -- I was getting kinda nervous with the two point lead late in the game. I don't know what happened to our kicker....(two missed field goals)

U/M's D stepped up once they went to a man coverage under a two deep. I think Purdue's Stubblefield had ONE catch all game (eventhough he got two calls when M. Jackson interfered). Overall it was a good game.

All we needis Wisconsin to lose a game


Posted by: PreMier

Nice PB YM


Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
I'm going to try for 465 next week
Yeah, that'll be gettin close.....


Posted by: yellowmoomba

Quote:
Originally Posted by PreMier
Nice PB YM
I was pretty happy!!!


Quote:
Originally Posted by Rissole
Yeah, that'll be gettin close.....
We'll see this week I'm getting my diet more in check as we speak too. I'm aiming for 24-2500 cals/day for a few weeks (down from 3500). I figure I can use 4 protein shakes = 900 cals plus three meals with 500 cals each.


10/25/04

Yesterday I took the dog for a walk/jog = 45 minutes

I have my game tonight at 9PM.


Posted by: Rissole

Bring it in bud, when your lean its hard to get fat again...
I been tryin really hard


Posted by: yellowmoomba

Quote:
Originally Posted by Rissole
Bring it in bud, when your lean its hard to get fat again...
I been tryin really hard
You calling me FAT ??

I was real lean up until about the age of 27 or so........Since then I've added about 20 lbs .... I not not as lean as before but I'm a hell of a lot stronger now. I want the happy median.........Stay strong but lean up a bit


Posted by: naturaltan

ahhh ... way back when I was 27

110lb chin ups are the goal tonight. I think I might try one 135lbs close grip pullup as well.

that 465lb sldl is just crazy talk. Man, you have a strong back/legs. If there was a lacking bodypart, it would be my legs. If I have to miss a workout, legs is the first to get cut.


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
ahhh ... way back when I was 27

110lb chin ups are the goal tonight. I think I might try one 135lbs close grip pullup as well.

that 465lb sldl is just crazy talk. Man, you have a strong back/legs. If there was a lacking bodypart, it would be my legs. If I have to miss a workout, legs is the first to get cut.
What do you mean ... there's a big difference between 27 and almost 34

Good luck with your Back workout tonight!! Keep me posted on your progress tonight

465 is for a deadlift not SLDL. I think I'd rip something in my lower back if I did a SLDL.... I used to skip legs once in a while but I hate the next leg workout 'cuz I'd be sore for two - three days afterwards .... LOL If I have to skip - I skip Arms or Shoulders.


Posted by: naturaltan

Quote:
Originally Posted by yellowmoomba
What do you mean ... there's a big difference between 27 and almost 34

Good luck with your Back workout tonight!! Keep me posted on your progress tonight

465 is for a deadlift not SLDL. I think I'd rip something in my lower back if I did a SLDL.... I used to skip legs once in a while but I hate the next leg workout 'cuz I'd be sore for two - three days afterwards .... LOL If I have to skip - I skip Arms or Shoulders.
I hear ya on the age. There is a difference. It's an 11 year spread now ... man am I getting old.

I'll let you know how it goes. Right now, even after the weekend alcohol abuse, I feel pretty good, so we'll see what tonight brings.

465 DL is still a big number. I've only managed a 315 dl.


Posted by: yellowmoomba

Today's Diet

10/25/04

1 Protein Shake - Calories 220, Protein 46g Carbs 4g, Fat 2g
1 cup oats + 2 tablespoons PB - Calories 340, Protein 21g, Carbs 33g, Fat 19g
Tuna sandwich with low fat mayo on Wheat + 4 pickles - ????
1 cup cottage cheese + 8 baby carrots + 1/2 cup cucumbers - ??

.... so far


Posted by: IainDaniel

MICHIGAN





Just thought I would throw that in there


Posted by: yellowmoomba

Quote:
Originally Posted by IainDaniel
MICHGAN




Just thought I would throw that in there
I like that !!! You forgot the second "I" in MICHIGAN.

What's up Iain? Are you getting a new program set up for yourself??


Posted by: IainDaniel

Shit Fixed it

Not alot, been really busy with work forced me to be on the road quite a bit. Was in Maryland over the weekend and met up with Rock. Things should finally be settling down and I will be able to get back in a routine. Repetativeness is so easy

Got a couple of busy weekends coming up weddings to attend, then it will be prep for going away on a vacation in Feb, down to FLA. I plan to keep doing Westside, I haven't really given it a fair shot, and initially have the feeling I will really enjoy it. How else am I meant to get the weights anywhere near your level. Thats the Jist of it, and been glued to the TV World Series time

Other than that looks like you got your ducks in a row, some damn impressive weights you've been throwing around that last few workouts


Posted by: yellowmoomba

Quote:
Originally Posted by IainDaniel
Shit Fixed it

Not alot, been really busy with work forced me to be on the road quite a bit. Was in Maryland over the weekend and met up with Rock. Things should finally be settling down and I will be able to get back in a routine. Repetativeness is so easy

Got a couple of busy weekends coming up weddings to attend, then it will be prep for going away on a vacation in Feb, down to FLA. I plan to keep doing Westside, I haven't really given it a fair shot, and initially have the feeling I will really enjoy it. How else am I meant to get the weights anywhere near your level. Thats the Jist of it, and been glued to the TV World Series time

Other than that looks like you got your ducks in a row, some damn impressive weights you've been throwing around that last few workouts
Traveling for work blows!! Repetativeness is nice and eazy!!

That must have been cool to meet Rock - face - to - face.

WS - seems pretty cool. I'm watching some other WS newbie journals to see how they do. I'm real happy with my program right now.

FLA seems like a nice place in February!!! I was there last March It's a nice break from the winter blues.....

Hopefully you are routing for the Sox!



Posted by: Rissole

Quote:
Originally Posted by yellowmoomba
You calling me FAT ??

I was real lean up until about the age of 27 or so........Since then I've added about 20 lbs .... I not not as lean as before but I'm a hell of a lot stronger now. I want the happy median.........Stay strong but lean up a bit
I kept my strength right through my cut but it was the competition training that ruined that. I'm almost back to where i was b4 though


Posted by: rock4832

Hey, how's it going in here?


Posted by: PreMier

Quote:
Originally Posted by rock4832
Hey, how's it going in here?

Cant you see, they are post whoring!


Posted by: rock4832

ahhh, that's what it is, LOL.


Posted by: Rissole

Like you never heard or seen or done that b4....


Posted by: naturaltan

well YM ... I guess I hit a 135lb pullup to eye level ... I'm happy with that!


Posted by: JerseyDevil

Quote:
Originally Posted by PreMier
Cant you see, they are post whoring!
What's post whoring?


Posted by: yellowmoomba

Quote:
Originally Posted by naturaltan
well YM ... I guess I hit a 135lb pullup to eye level ... I'm happy with that!

Nice !! What about the chins ??


YOU POST WHORES........... PM, Rock, Rissole and Jersey.....




Posted by: yellowmoomba

10/26/04

FOOTBALL

We played ball last night. We pitched a pretty nice (20 - 0) shutout. We ended up in first place. We have the playoffs next week.

Tonight it's either Legs or Chest and Back.......we'll see how I feel closer to the end of the day. I couldn't sleep last night....I was up until almost 2AM....


Posted by: yellowmoomba

10/26/04

CHEST and BACK

* Overall this was a good workout. I hit a PB on the Deads (455)!!!
The rest of my lifts either stayed the same as last week or went up I like all this progress!!!!!

I played two games of ball to warmup. I forgot my MP3 player

Weighted Pullups
bw +45 x 3 (w)
bw +90 x 2 1/2 * The 1/2 indicates I pulled up to my nose on the next rep....
bw +75 x 4 1/2
bw +65 x 5
bw +45 x 6

Weighted Dips
bw +90 x 5
bw +110 x 2
bw +90 x 4 | dropset | bw x 9

Trap Bar Deadlift
315 x 9
405 x 1
455 x 1 *PB
405 x 3
315 x 14 *PB


Incline Hammer Press
180 x 5 (w)
200 x 12
220 x 7
240 x 5
270 x 2

Single DB Row
140 x 10 Right Arm | 8 Left Arm
140 x 12 Right Arm | 7 Left Arm


Posted by: JerseyDevil

Nice PR's YM! Never tried trap bar deads (gym doesn't have one). Do you think you could do more, or less with conventional deads?


Posted by: yellowmoomba

Quote:
Originally Posted by JerseyDevil
Nice PR's YM! Never tried trap bar deads (gym doesn't have one). Do you think you could do more, or less with conventional deads?

Thanks.

Probably a little less until I get my form totally perfect. A few weeks ago I did 405 x 1 Conventional and 405 x 3 with Trap bar. The trap bar is nice since I don't scrap it along my skins as I would with a conventional bar.

I've been doing SLDL's for a long time but just recently got into doing DL's over the last 6 weeks or so.


Posted by: yellowmoomba

Here's a progress chart for my major exercises since the start of my Journal :



EXERCISE......................JULY................ ........OCTOBER
Dips.......................... bw+90 x 4 ................ bw+90 x 5 / 135 x 1
DB Bench................... 95 x 8...... ................105 x 5 (September)
Pullups...................... bw+45 x 6 ................ bw+90 x 2 / bw+75 x 4
Chins........................ bw+35 x 5 ................ bw+90 x 3
Squat....................... 225 x 10 ................... 225 x 17
DL............................ N/A ......................... 455 x 1
SLDL......................... 225 x 8..................... 285 x 5
Shoulder DB............... 65 x 9 ...................... 75 x 7 (September)
DB Row..................... 140 x 7 .................... 140 x 13

Overall it looks like my back strength has gone way up. My legs are progressing and shoulders too. I haven't really focused on much direct arm work for the past three months so I'm not tracking it to close.

My main goals are to increase strength in Pullups, Dips, Chinups, Squat and DLs. I was trying to focus more on the Shoulder Press but I have to back off shoulders due to an injury. I haven't been able to do any DB or BB Chest work either since late September so I'm doing Dips and Hammer Strength machines for my chest.

My weight has stayed the same for about 6-8 months too (about 188). I was normally taking in about 3500 cals/day. I'm cutting it down to 3000 for a week, then I'm going to see if I can take it to about 2500 cals for a couple weeks to see if I can shed an inch on my waist.


Posted by: yellowmoomba

10/28/04

I wanted to do LEGS today but my lower back was killing me when I tried to squat. I wanted to hit 225 x 18 on the squat but on my first set when I hit 11 my lower back tightened up so I switched my workout to Shoulders and Arms. This was kind of a shitty workout.....Since I just did Chest and Back on Tuesday. I got through it but my reps were down from last week or the same except on Upright Rows where I increased the weight. I think I did more reps on my Chins too. I also switched around the order of exercises and specific exercises to change things up a bit.

LEGS
225 x 11 (STOPPED)


Shoulders/Arms

Weighted Chinups
Bw +45 x 9 * Good increase
Bw +90 x 2 * down 1 from last week
bw +70 x 4
bw +45 x 6 | dropset | bw x 4

Incline Smith Machine Close Grip Press
4 plates x 5
4 plates x 5
4 plates plus 2 10's x 3 * I added 20 pounds but my reps went down 2

Upright Row
125 x 10
145 x 4 * Nice increase from last week
125 x 8

EZ Bar Curl * new exercise this week
125 x 3

DB Curls * new exercise this week
50 x 10
60 x 4
50 x 7

DB Front Raise * Same reps as last week
30 x 15
30 x 15

Overhead Rope Tricep Press * These were down from last week.
150 x 9
150 x 7
150 x 7

Shrugs * These were down from last week.
315 x 12
315 x 11

ABS

Trunk Pull down
150 x 20
150 x 20


Posted by: rock4832

Wow man. Looks like you've made some awesome progress. Great job. And for a crappy w/o today, still looks pretty solid.


Posted by: yellowmoomba

Quote:
Originally Posted by rock4832
Wow man. Looks like you've made some awesome progress. Great job. And for a crappy w/o today, still looks pretty solid.
Thanks Rock