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

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A new journal (Heavy/Medium/Other)

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Posted by: JerseyDevil

Working a lot of hours?

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Working a lot of hours?

I was in Switzerland all week. Just got back yesterday afternoon. I'm heading to the gym now.

I'm still trying to figure out a new program........so today will be the usual fullbody routine.

I wanted to watch the Michigan game but the Big Ten Network is not on Comcast...........

.........They make enough money but now the Big Ten wants more so they have their own network which means I'll miss at least three games because they do not have a deal with Comcast yet.....................

Posted by: yellowmoomba

9/29/07

Fullbody

* 5 minutes on tread

Chins
15
12

Xplode Incline Press
270 x 10
320 x 7
340 x 5

Super Squat
10 plates x 3
14 plates x 3
16 plates x 3
18 plates x 3
10 plates x 10

Incline Fly
65 x 12
65 x 11

T-bar Row
4 plates x 6
4 plates x 5

Push Press
135 x 10
135 x 9

* Jump Rope for a few minutes

Posted by: JerseyDevil

Looks like a solid workout!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Looks like a solid workout!

Thanks. Getting kinda bored

Posted by: yellowmoomba

10/1/07

Fullbody

* 5 minutes on tread - Left AT felt tight again ..

Weighted Chins
BW +45 x 8
BW +45 x 8
BW +45 x 7
* didn't want to go all out.

Weighted Dips
BW +45 x 11
BW +45 x 9
BW +45 x 7

Leg Press
300 x 15
300 x 15

Standing 1 Arm DB Press
60 x 10
60 x 10

Shrugs
275 x 12
275 x 12
275 x 11

Machine Chest Press
205 x 8
205 x 8

DB Lunges
45 x 15

** STILL trying to figure out a new routine/goal....??????

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

10/1/07

** STILL trying to figure out a new routine/goal....??????

Welcome to my world

Posted by: yellowmoomba

10/3/07

Fullbody

* 5 minutes on tread

(shitty workout today; sore knee, biceps and headache)

Incline DB Press
95 x 6
95 x 5

Pullups (super slow)
12
10

Squat
135 x 10
* sore knee so I stopped

Sumo Deads
315 x 4
315 x 4

Row
200 x 10
200 x 10

Push Press
135 x 8
135 x 7

Reverse Fly
45 x 6
45 x 5

Lying Tricep Press
20
15

Jump Squats holding 45
20
15

Hanging leg raise
20

Posted by: katt

Are you getting bored of the full body workouts?? Do you have an idea what the new one will be?

Posted by: PreMier

damn, knee still jacked huh

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Are you getting bored of the full body workouts?? Do you have an idea what the new one will be?

Yes I'm bored. Any ideas ?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

damn, knee still jacked huh

This just started..........

Posted by: JerseyDevil

I know most people here like full body, but I have always preferred a push/pull, or a upper/lower body split. Push/pull/lower when I was younger. I seem to be leaning towards a upper/lower program now.

Posted by: PreMier

maybe im high, but i thought you had an issue with your knee.. or maybe it was your quad?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

maybe im high, but i thought you had an issue with your knee.. or maybe it was your quad?

I did a while back but it was my right knee. I just tweaked my left knee a bit the other day. I'm sure it will be OK in a few days.

NBD

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I know most people here like full body, but I have always preferred a push/pull, or a upper/lower body split. Push/pull/lower when I was younger. I seem to be leaning towards a upper/lower program now.

I think I'm going to try an U/L again

Thanks for responding Jersey.

Posted by: Burner02

hey world traveller! How's things?

Posted by: PreMier

got the chocolate! thanks

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

got the chocolate! thanks

That kind is one of my favorites.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

hey world traveller! How's things?

Things are good.

Just trying to keep up.

Posted by: PreMier

yea, its like 50% cocoa solids or something. awesome chocolate

Posted by: yellowmoomba

10/5/07

UPPER

* 10 minutes shooting

Weighted Chins (90 sec RI)
BW +60 x 8
BW +65 x 7
BW +65 x 5 |dropset| BW x 6

Xplode Chest Press (45 sec RI)
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3

Row Machine (45 Sec RI)
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

One Armed Standing DB Press (60 sec RI)
65 x 8
65 x 8
65 x 8

Reverse Fly
40 x 12

Dips
18

Side Raise
25 x 15

Hanging Leg Raise
15
15

Pullups/Pushup/Pullups/Pushup/Pullups/Pushup Circuit
5/10/5/10/5/10

Upright Row
115 x 10

It felt good to ONLY do an upper body routine rather than a FB routine.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

yea, its like 50% cocoa solids or something. awesome chocolate

Don't eat it all today

Posted by: PreMier

i got home last night and ate half of a bar right before bed.. and most of the other half already today

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

i got home last night and ate half of a bar right before bed.. and most of the other half already today

I hope you are working out tonight.....LOL

Posted by: PreMier

nope.. i probably soulddo some cardio though.. i have been pretty good with diet, plus im not gaining any weight so i need to eat more ayway.

nice workout btw

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

nope.. i probably soulddo some cardio though.. i have been pretty good with diet, plus im not gaining any weight so i need to eat more ayway.

nice workout btw

Thanks.

Your workouts look good. Keep it up.

Posted by: Double D

Nice workout. I love the new avatar. Thats cute.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Nice workout. I love the new avatar. Thats cute.

Thanks...I just changed the avatar again.

Posted by: Double D

That ones pretty good as well. Very cute.

Posted by: Double D

btw-I posted a crossfit thing in the training section. If your looking for a challenge try some of those workouts!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

btw-I posted a crossfit thing in the training section. If your looking for a challenge try some of those workouts!

I've seen some of their stuff. It's look like fun. Thanks for the info.

Good to see you back around

Posted by: katt

Ok YM,, seriously......

You need to invest in some "man patrol" for that girl

She is the cutest..

Posted by: yellowmoomba

10/8/07

Upper Body

* 5 minutes on tread

Weighted Pullups (60 sec RIs)
BW +45 x 5
BW +45 x 5
BW +45 x 4
BW +45 x 4

Weighted Chins (60 sec RIs)
BW +45 x 11
BW +45 x 9

T-Bar Rows (60 sec RIs)
3 plates x 14
3 plates x 11

1 Armed Standing DB Press (60 sec RIs)
65 x 10
65 x 8

Upright Row (60 sec RIs)
105 x 10
105 x 10
105 x 8

Incline Fly (60 sec RIs)
70 x 10
70 x 5

Hanging Leg Raise
15

1 Armed Straight Arm pulldowns to the side | superset| supinated grip pullups
22.5 x 10 | 10

Swiss Ball Pushups |superset| wide pushups
15 | 12

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Ok YM,, seriously......

You need to invest in some "man patrol" for that girl

She is the cutest..

No doubt.......

Posted by: PreMier

why do you think he goes to the gym haha

Posted by: yellowmoomba

10/10/07

Lower Body

* shot for 10 minutes

Trap Bar Deads
315 x 10
365 x 8
365 x 8

DB Snatch
85 x 5
85 x 3

Leg Press Machine
200 x 30
240 x 20

** knee felt good

Stretch on Swiss Ball

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

why do you think he goes to the gym haha

So he won't look like her great-grandfather when she graduates from college?

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

So he won't look like her great-grandfather when she graduates from college?

EZ .............................................

Posted by: PreMier

Posted by: yellowmoomba

10/13/07

UPPER

*10 minutes on tread (up to 9.0)

** all RIs 60 seconds

Pullups/superset/Dips - one big set - no rest
8 pullups/8 dips/6 pullups/6dips/3 pullups/3 dips
8 pullups/8 dips/4 pullups/4 dips

Hammer Strength Shoulder Press
200 x 10
200 x 10
200 x 8

T-Bar Row
3 plates x 10
3 plates x 10
3 plates x 10

2 medicine ball wide pushups
20
20

Reverse Fly
35 x 12
35 x 8

Lying Triceps Press
15
12

Supinated Grip Pullups
10
10

Side Raise
20 x 15
20 x 15

Trunk Pulldowns/knee Raises
97.5 x 10 / 10

Machine Chest Press
205 x 8
205 x 4

Posted by: yellowmoomba

10/15/07

Upper

*10 minutes on tread (up to 12.0)

** all 60 sec RIs except where noted

Xploade Chest Press
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3 (30 sec RI)
340 x 3

Weighted Pullups
BW +45 x 3 (30 sec RI)
BW +45 x 3 (30 sec RI)
BW +45 x 3 (30 sec RI)
BW +45 x 3 (30 sec RI)
BW +45 x 3 (30 sec RI)
BW +45 x 3 (30 sec RI)
BW +45 x 2

Push Press
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)
135 x 3 (30 sec RI)

DB Row
130 x 10
130 x 10
130 x 8

Shrugs
225 x 15
225 x 15

Fly/Press
75 x 5
75 x 5

Upright Row
105 x 10
105 x 10

Lying Triceps Press
12

Dips
15

Hanging Leg Raises
15
15
15

Plyo Pushups on Medicine ball
15

Posted by: PreMier

niiiice.. feel sick after that?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

niiiice.. feel sick after that?

I felt good

I'm still a little sore

Posted by: yellowmoomba

10/17/07

Lower Body

*10 minutes on tread

** Low back and left knee still sore so I did low weight and higher reps

Squat
135 x 10
135 x 15
135 x 15
135 x 15

Leg Press
240 x 10
300 x 10
360 x 10
400 x 6

Hamstring Curl
105 x 10
105 x 10

Calve Raise
50 x 15
50 x 15

Squat Jumps holding 25lbs
20
20
20

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

10/17/07

Lower Body

*10 minutes on tread

** Low back and left knee still sore so I did low weight and higher reps

Squat
135 x 10
135 x 15
135 x 15
135 x 15

Leg Press
240 x 10
300 x 10
360 x 10
400 x 6

Hamstring Curl
105 x 10
105 x 10

Calve Raise
50 x 15
50 x 15

Squat Jumps holding 25lbs
20
20
20

Wow, a boring Moomba workout, I am appalled!!!

Rest that knee

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Wow, a boring Moomba workout, I am appalled!!!

Rest that knee

Thanks.........here's another boring workout.

Posted by: yellowmoomba

10/19/07

UPPER BODY

* 20 minutes shooting to warmup

Incline DB Press
100 x 5
100 x 5
100 x 4

Precore Row Machine
200 x 12
200 x 10

Standing 1 Armed DB Press
65 x 10
65 x 9

Shrugs
225 x 15
225 x 15

Pullups/Dips Giant Set
4 Pullups / 4 Dips / 4 Pullups / 4 Dips / 4 Pullups / 4 Dips / 4 Pullups / 4 Dips

Inverted Row
25

Incline Fly
65 x 10

Posted by: PreMier

nice pressing!

Posted by: Stewart20

nah, you're ok on that workout, that wasn't boring, that was a good one....

I just figured, 135 for squats for you constitutes a boring workout

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

nah, you're ok on that workout, that wasn't boring, that was a good one....

I just figured, 135 for squats for you constitutes a boring workout

True............

I'm slowly recovering

Quote:

Originally Posted by PM

nice pressing!

Thanks. I think I'm going to move up 5lbs next week.

Posted by: katt

Looks good to me - you've got to let those bodyparts heal fully before you start blasting them again..

those pull up/dip sets look pretty tough - I'll have to try that one.

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Looks good to me - you've got to let those bodyparts heal fully before you start blasting them again..

those pull up/dip sets look pretty tough - I'll have to try that one.

Let me know how you like the pullup/dips giant set. It's tougher than it looks considering there are no breaks in between the exercises.

Posted by: yellowmoomba

10/20/07

2 games of full court basketball then 30 minutes of walking the dog. My shot wasn't on but considering I haven't played much I can see why. It felt good running up and down the court. I'm going to try to play once a week. My low back is still jacked up.........

Time for some more Ibu.

Posted by: yellowmoomba

10/22/07

Upper Body

*10 minute on tread (up to 12.0)

Weighted Chins (45 sec RI)
BW +70 x 4 (4 sets)

Xpload Incline Press (30 sec RI)
410 x 1 (10 sets)

T-Bar Rows (45 sec RI)
4 plates x 3 (5 sets)

Standing MP (60 sec RI)
115 x 10
115 x 10
115 x 8

Shrugs (60 sec RI)
295 x 8 (2 sets)

Dips (60 sec RI)
21
14

Reverse Fly (45 sec RI)
40 x 8
40 x 6

Overhead Rope Press (60 sec RI)
72.5 x 10
72.5 x 7

Hanging Leg Raise (60 sec RI)
20 (3 sets)

Posted by: JerseyDevil

Your workouts are still looking impressive as always YM!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Your workouts are still looking impressive as always YM!

Thx! Good to see you back online

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

10/22/07

Upper Body

*10 minute on tread (up to 12.0)

Weighted Chins (45 sec RI)
BW +70 x 4 (4 sets)

Xpload Incline Press (30 sec RI)
410 x 1 (10 sets)

T-Bar Rows (45 sec RI)
4 plates x 3 (5 sets)

Standing MP (60 sec RI)
115 x 10
115 x 10
115 x 8

Shrugs (60 sec RI)
295 x 8 (2 sets)

Dips (60 sec RI)
21
14

Reverse Fly (45 sec RI)
40 x 8
40 x 6

Overhead Rope Press (60 sec RI)
72.5 x 10
72.5 x 7

Hanging Leg Raise (60 sec RI)
20 (3 sets)

Now that is a cool workout, a little bit of everything there, good stuff

I see you tried 10 sets of 1 rep eh? Admit it, you love it

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Now that is a cool workout, a little bit of everything there, good stuff

I see you tried 10 sets of 1 rep eh? Admit it, you love it

I did like the 10 sets of 1 rep.

I think I'll try it on some other exercises. However I might take the next week off. My back is still jacked - from one shitty rep on deads - two weeks ago. We'll see how I feel tomorrow.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I did like the 10 sets of 1 rep.

I think I'll try it on some other exercises. However I might take the next week off. My back is still jacked - from one shitty rep on deads - two weeks ago. We'll see how I feel tomorrow.

See, that is one reason I kind of like the single rep sets on the big exercises anyway...each rep is fresh, you won't tire out muscles in parts of the lift that could lead to injury.

for example, when I would do multiple rep squats with a super heavy weight, almost inevitably the later reps will have some degree of a forward lean, and we all know that is not good. When it's just the one rep, you get psyched up for it, bang out the rep and that's it. Should be perfect form, or pretty close to it. Then just do that one rep a bunch of times for the training effect.

In fact, to be honest, I don't know if I will ever do multiple rep deadlifts again with a heavy weight just for the injury factor, I would rather do one rep 10 times anyday over 10 reps one time.

Posted by: katt

Quote:

Originally Posted by yellowmoomba

I did like the 10 sets of 1 rep.

I think I'll try it on some other exercises. However I might take the next week off. My back is still jacked - from one shitty rep on deads - two weeks ago. We'll see how I feel tomorrow.

Sorry to hear about the back issue... they just take so much longer to heal than other injuries I think..

Posted by: yellowmoomba

10/29/07

I wanted to do full body medium weight routine but my lower back was not cooperating so I did a UB routine. I've been stretching on a swiss ball for the last 7 days to try to rehab my lower back. I've also hot tubbed a couple days. It's still jacked.

Upper Body
========

* 7 minute on tread (up to 8.0)

Weighted Chins
BW +45 x 8 ( 2 sets )

Xplode Incline Press
320 x 8
320 x 5

T-Bar Row
3 plates x 10 (2 sets)

Standing DB Press
45 x 15 (2 sets)

DB High Pull
45 x 10 (2 sets)

Pullups/Dips/Pullups/Dips/Pullups/Dips Giant Set
4/4/4/4/2/4

Incline Fly
60 x 12
60 x 5 (5 second stretches)

Reverse Fly
35 x 10

Machine Chest Press
185 x 8 (2 sets)

* tried to leg press but my lower back is still screwed so I did a bunch of body weight squats - about 100 reps.

STRETCHED!!

Posted by: JerseyDevil

Sorry to hear about your back! Rest it YM.

I love deads, but they scare me for that very reason.

Posted by: DOMS

Even with an injury, you're doing 320 x 13 (total) on the incline.

I am less than yellowmoomba's injured back. (said with a Tyler Durden voice)

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Sorry to hear about your back! Rest it YM.

I love deads, but they scare me for that very reason.

It's slowly feeling better. I am going to take another week off from lower body exercies. I can't even tie my damn shoes........

Quote:

Originally Posted by DOMS

Even with an injury, you're doing 320 x 13 (total) on the incline.

I wish I was doing that with free weights

==

I plan on heading to the gym today for another upper body day.

Posted by: DOMS

Quote:

Originally Posted by yellowmoomba

I wish I was doing that with free weights

I wish I was doing that with any weight.

Posted by: PreMier

someday young grasshopper

Posted by: yellowmoomba

10/31/07

Upper body

I took two Alleve and feel pretty good

I shot around for about 10 mintues to try to loosen up.

Xplode Incline Press
500 x 1 (2 sets)

... now that's a PR

Precor Row Machine (45 sec RI)
200 x 5 (5 sets)

Dips/Pullups/Dips/Pullups/Dips/Pullups Giant Set (45 sec RI between sets)
10/10/10/8/10/7

Upright Row / Overhead Press
100 x 10 (2 sets)

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

I wish I was doing that with any weight.

Keep at it and you will

Quote:

Originally Posted by PM

someday young grasshopper

We are OLD grasshoppers.....

Posted by: yellowmoomba

11/2/07

UPPER BODY

* Went to the doc. He said the pain is in the L3 area. He couldn't tell what was the problem so he ordered an MRI. I hope to get in next week. He also gave me 800 mg Ibus to take 4 times a day. He said as long as there no pain I can continue to exercise.

Weighted Chins (60 sec RIs)
BW +45 x 5 (5 sets)

Seated DB Press (60 sec RIs)
50 x 20
50 x 18
50 x 14

T-Bar Rows (60 sec RIs)
3 plates x 8 (2 sets)

Chest Press Machine (30 sec RIs)
200 x 3 (5 sets)

Hammer Strength Shrugs (60 sec RIs)
180 x 15 (2 sets)

Overhead Tricep Press (60 sec RIs)
BW x 12
BW x 8

Posted by: boilermaker

some things never change, lol

those kids grow up quick, eh, ym?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

some things never change, lol

those kids grow up quick, eh, ym?

I went 18 months without a major injury (which is good for me).... hopefully this is just a minor set back.

Now doubt - kids grow up FAST!!!!!!!!!!!!

Hope all is well with you BM

Posted by: boilermaker

I was referring to the monster weights, not your injury, haha

yeah, kids are great. we just had our second. 6 weeks old now

Posted by: katt

Hope you're back is going to be ok YM.... but it's good that you could still pull off a great workout!

BTW - nice updated pic of the costume.. it just keeps getting cuter & cuter. You gotta love kids to death when they are that age.!

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

I was referring to the monster weights, not your injury, haha

yeah, kids are great. we just had our second. 6 weeks old now

Congrats!!! Boy or girl ? Name ?

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Hope you're back is going to be ok YM.... but it's good that you could still pull off a great workout!

BTW - nice updated pic of the costume.. it just keeps getting cuter & cuter. You gotta love kids to death when they are that age.!

I hope so too!

I love the pic.....She IS a cutie pie

Posted by: JerseyDevil

Best of luck with the MRI man.

Looks like we are shaping up for another big OSU/Michigan game. Did you guys ever get the Big Ten Network? I've missed 4 games this season, including the Wisconsin game, because Comcast and BTN can't come to terms. This sucks!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Best of luck with the MRI man.

Looks like we are shaping up for another big OSU/Michigan game. Did you guys ever get the Big Ten Network? I've missed 4 games this season, including the Wisconsin game, because Comcast and BTN can't come to terms. This sucks!

No Big Ten Network here either. I will be at the U/M vs OSU game

Posted by: boilermaker

Quote:

Originally Posted by yellowmoomba

Congrats!!! Boy or girl ? Name ?

Thanks, its a boy. Nicholas is the name

Posted by: yellowmoomba

11/9/07

Took a full week off from the gym. I've been popping 800 mg ibu 4 times a day. My back is feeling better - not completely healed up though. I have a MRI tomorrow afternoon to make sure it's not serious.

UPPER BODY * all sets 60 sec RI

Weighted Chins
BW +45 x 10
BW +70 x 5

Xplode Incline Chest Press
410 x 3
410 x 3
410 x 2
410 x 2
410 x 2

Seated DB Press
60 x 15
60 x 12

T-Bar Rows
4 plates x 3 (5 sets)

Hammer Strength Shrugs
180 x 16 (2 sets)

Dips
22
16

Reverse Fly
35 x 15
35 x 10

Overhead Tricep Press
BW x 15

1 Medicine Ball Pushup
20

Posted by: PreMier

im sure it will all be ok.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

im sure it will all be ok.

I think so too

Posted by: boilermaker

good luck in the tunnel tomorrow. thanks for the advice in my journal. keep it coming.

Posted by: yellowmoomba

9/12/07

MRI showed minor issue (so the tech said). I'm still waiting for a call for the Dr. Tech suggested stretching my hams and quads.

Fullbody

* All 60 sec RIs

Pullups
10
10
8

Super Squat
4 plates x 20
6 plates x 10
6 plates x 10

Incline Fly
60 x 10
60 x 10
60 x 9

T-Bar Row
3 plates x 10
3 plates x 10

Seated MP
65 x 10
65 x 10

Hammer Shrug
6 plates x 12
6 plates x 6

Smith CG Press
160 x 6
90 x 15

Stretches.

Posted by: katt

workout looks good YM.... what's a super squat??

Oh yeah,, and just when I think the last avi picture couldn't get any cuter, you come up with a better one. She's going to be a heartbreaker!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

workout looks good YM.... what's a super squat??

Oh yeah,, and just when I think the last avi picture couldn't get any cuter, you come up with a better one. She's going to be a heartbreaker!

I posted a pic of it a while back. Here's a link.

Precor Super Squat Machine

Thanks for the compliment on "baby girl". She's going to be trouble....

Posted by: katt

oh yeah,,, when we were visiting relatives in Montana, the Golds Gym we went to had one of these machines... I really liked it!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I posted a pic of it a while back. Here's a link.

Precor Super Squat Machine

Thanks for the compliment on "baby girl". She's going to be trouble....

No wonder you use so many plates when you use that machine (well prior to your injury anyway), it has some serious leverage advantages on it, a lot more than the leverage squat machine I have at home. Do you rest your back on the pad?

I already bought your Christmas present, it is long, shiny, has a trigger, and comes with lots of little "accessories" for it

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

I face the machine. I do not rest my back on the pad. It's a great machine to build explosiveness.

You bought me a rifle? Thanks!!!

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

I face the machine. I do not rest my back on the pad. It's a great machine to build explosiveness.

You bought me a rifle? Thanks!!!

Ahhh, I see, so you face it, so it puts you in a sort of "lunging forward" type position, if I am seeing things correctly? If that's the case, I definitely can see the usefulness of doing that exercise, there isn't much of anything else out there to simulate that movement.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

You are correct.

It's really fun when you use the machine for a lunge (you put one foot on the ground behind you and lunge back - then use the other foot on the pad to push your body back up.

Posted by: yellowmoomba

12/14/07

Fullbody

* shot for about 15 minutes to warmup

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +45 x 10

Super Squat
6 plates x 4 (STOPPED because low back cracked. I hope it's not a big deal. It's a little sore right now.

Dips
24
22

Low Row Machine
170 x 15
185 x 10

HS Shoulder Press
160 x 20
180 x 10

Leg extensions
170 x 15
185 x 15

Medicine Ball Pushups
25

Curls
50 x 6

BW Overhead Triceps Press
10

Prisoner Squats
50

Stretches

Posted by: yellowmoomba

11/16/07

Fullbody

Weighted Pullups
BW +45 x 8
BW +45 x 6

Xpload Incline Press
420 x 2
410 x 2
360 x 4
360 x 4

T-bar Row
3 plates x 12
3 plates x 11

Seated DB Press
65 x 12
65 x 10

Leg Press Precor Machine
200 x 30
200 x 20
200 x 20
(no low bad pain)

Posted by: yellowmoomba

11/18/07

Fullbody

* Worked out with my wife today. She did well.

Pullups
15
12

Chest Press Machine
190 x 10
190 x 10
220 x 5 | 190 x 3 | 160 x 3 | 130 x 4 Dropset

Leg Press Precor Machine
200 x 20
260 x 20
300 x 20
* No back pain

Inverted Rows
BW x 25
BW x 20
BW x 20

Seated Shoulder Press Machine
120 x 15
130 x 12
150 x 5

Prisoner Squat
30
30
30

Overhead BW Triceps Press
20
16

Incline Fly
65 x 12
65 x 10

Step ups
25
25

Trunk pulldowns
52.5 x 15
82.5 x 15

Posted by: boilermaker

My condolences on the Blue.

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

My condolences on the Blue.

I'm OK with it. They did not play good enough to win.

We are ready for a change of leadership. I hope Miles decides to come to AA.

Posted by: JerseyDevil

I wish they would keep Carr..... cuz I'm nervous about Miles

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I wish they would keep Carr..... cuz I'm nervous about Miles

Good

Posted by: yellowmoomba

11/19/07

CARDIO
30 minutes of shooting. (on vacation for the week)

Posted by: yellowmoomba

11/20/2007

UPPER BODY

*10 minutes on treadmill

Xpload Incline Press
360 x 5
360 x 4
360 x 4
360 x 3
360 x 3

Supinated Grip Weighted Pullups
BW +45 x 6
BW +45 x 6
BW +45 x 6

Weighted Dips
BW +45 x 10
BW +45 x 8

Hammer Shrug
4 plates x 15
4 plates x 15

Face Pulls
52.5 x 15
52.5 x 15

Two medicine Ball Pushups
20
18

Leg Raises
15

Posted by: DOMS

Those Pull-ups and Dips are awesome!

Solid workout, man!

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

Those Pull-ups and Dips are awesome!

Solid workout, man!

Thanks. The 60 sec RIs tend to kill me on the last set.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Thanks. The 60 sec RIs tend to kill me on the last set.

yeah, they tend to do that, if they kill you imagine what they would do to me?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

yeah, they tend to do that, if they kill you imagine what they would do to me?

you could do it

Posted by: yellowmoomba

11/21/07

Lower Body
* First "lower body" day in a long time due to my low back issue.

**5 minutes on Tread

Jump Rope
500 Jumps (5 sets of 100 with 60 sec RI)

Super Squats
4 plates x 20
4 plates x 20
6 plates x 15

Jump Rope
200 Jumps (2 sets of 100 with 60 sec RI)

SLDL
95 x 10
95 x 10

DB Side Lunge
40 x 10 (each leg)
40 x 10 (each leg)

Jump Rope
300 Jumps (3 sets of 100 with 60 sec RI)

Trunk Pulldowns
77.5 x 15
87.5 x 10

Stretch

NO PAIN

I was sweating like a mofo

Posted by: yellowmoomba

11/22/07

1 hour of basketball

Posted by: yellowmoomba

11/23/07

Upper

* 10 minutes shooting to warmup

Weighted Chins
BW +70 x 5 (4 sets)

Seated DB Shoulder Press
70 x 10
70 x 8
70 x 7

T-Bar Row
160 x 5 (4 sets)

Fly
70 x 5 (2 sets)

Hammer Shrug
4 plates x 15 (2 sets)

Overhead BW Triceps Press
18

Trunk Pulldowns
92.5 x 10 (2 sets)

Posted by: yellowmoomba

11/25/07

Lower

Squat
135 x 15 (3 sets)

Trap Bar Deads
225 x 10 (3 sets)

Calve Raise
45 x 20 (2 sets)

Jump Rope

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

11/26/07

Upper

* 10 minutes on tread up to 12.5

Xpload Incline Chest Press
360 x 3 (8 sets) 45 sec RI

T-Bar Row
4 plates x 3 (8 sets) 60 sec RI

Dips
15
15
10

Pullups
10
10
7

Push Press
135 x 5 (2 sets)

Reverse Fly
40 x 8
40 x 7

Posted by: yellowmoomba

11/28/07

Lower

* 10 minutes on tread up to 12.5

Super Squat
4 plates x 10
6 plates x 5
8 plates x 5
10 plates x 5 (4 sets)

SLDL
135 x 10 (3 sets)

Sumo Deads
225 x 5 (2 sets)

Hanging Leg Raises
15
15

Stretch

No lower back pain. I'm easing my way back to my normal "weight range"

Posted by: yellowmoomba

11/30/07

Upper

* 10 minutes shooting

Weighted Chins - 75 sec RIs
BW+65 x 5 (4 sets)

Standing DB Shoulder Press - 60 sec RIs
50 x 10
60 x 10
60 x 10

Machine Row - 30 sec RIs
245 x 3 (6 sets)

DB Incline Press - 60 sec RIs
90 x 5 (3 sets)
90 x 3

Hammer Shrug - 60 sec RIs
230 x 12 (2 sets)

Lying Triceps Press - 60 sec RIs
21
12

Solid workout without back pain.

Posted by: yellowmoomba

12/1/07

Lower

* 10 minutes on tread

Squat
135 x 10
185 x 15
225 x 5 (3 sets)

DB Snatch
50 x 5
80 x 3
80 x 3

DB Walking Lunge
50 x 10 (each) (2 sets)

Hanging Leg Raise
15 (2 sets)

Prisoner Squats holding 25 lbs overhead
15

Leg Press
300 x 15
360 x 9

Stretch.

Posted by: yellowmoomba

12/3/07

Upper - all RIs 60 secs

* 10 minutes on tread

Xpload Incline Chest Press
410 x 3
410 x 2 (5 sets)

T-Bar Row
205 x 3
190 x 3 (5 sets)

Dips
19

Pullups
13

Push Press
135 x 8
135 x 6

Reverse Fly
40 x 10
40 x 8

1 Medicine Ball Pushup
20
15

Leg Raises
15
15

Posted by: yellowmoomba

12/5/07

Lower

*10 minutes on tread (up to 15 on incline)

Super Squat
6 plates x 5
10 plates x 5
12 plates x 5
10 plates x 5 (3 more sets)

SLDL
185 x 10
230 x 5

Trap Bar Deads
225 x 15 (2 sets)

Calve Raise
45 x 15 (2 sets)

Hanging Leg Raises
15 (2 sets)

No lower back pain today.

Posted by: yellowmoomba

12/7/07

Upper

* shot for 10 minutes to warm up

Weighted Chins
BW +80 x 3 (3 sets)

Seated DB Shoulder Press
70 x 8
70 x 7

Dumbell Row
130 x 15
130 x 12

Seated Chest Press Machine
220 x 3 (3 sets)

Hammer Shrug
6 plates x 15 (2 sets)

Overhead BW Triceps Press
22

Trunk Pulldowns
97.5 x 20
97.5 x 12

Posted by: yellowmoomba

12/10/07

Fullbody

* 5 minutes on tread (up to 9.0)

Jump Rope
150
150
100
100
100

Weighted Chins
BW +55 x 8
BW +55 x 6

Squat
225 x 8 (3 sets)

Weighted Dips
BW +55 x 11

Hammer Strength Shrugs
320 x 10

Jump Rope
100

Push Press
135 x 8
135 x 6

Jump Rope
150

SLDL
225 x 10

Pullups
15

Trunk Pulldowns
97.5 x 15 (2 sets)

Posted by: katt

Could you....gasp..... get..... gasp.....a......gasp.....breath.....gasp....betwee n.....gasp.....those........gasp......sets?????

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Could you....gasp..... get..... gasp.....a......gasp.....breath.....gasp....betwee n.....gasp.....those........gasp......sets?????

LOL........I had a good 60 seconds or so between each set. I was sweating like crazy!

Posted by: yellowmoomba

12/12/08

Fullbody - all RIs 60 seconds

* 10 minutes on tread (up to 12.0)

Xpload Incline Chest Press
420 x 2
420 x 1 (4 sets)
360 x 5

TrapBar Deads
315 x 10 (2 sets)

Standing one armed DB Shoulder Press
70 x 8 (2 sets)

DB Row
130 x 16

Medicine Ball Pushup
23

Overhead Rope Triceps Press
77.5 x 10

DB Bulgarian Split Squat
65 x 3 (2 sets)

Posted by: Rissole

Whats doin YM?? Still training hard as ever i see....

Posted by: yellowmoomba

Quote:

Originally Posted by Rissole

Whats doin YM?? Still training hard as ever i see....

Things are good here. Working, enjoying family life and training at least three days a week. No more football but trying to get on the basketball court a couple times a month. Lake Hockey starts this weekend.

All is well. What about you? Any comps coming up ?

Posted by: yellowmoomba

12/14/07

Fullbody * all RIs 60 secs.

I tried to do a bunch of explosive type exercises today (mostly upper body).

* 10 minutes on tread up to 10.0

DB Snatch
90 x 5 (2 sets)

Clap Pushups
25 (2 sets)

Wide Grip Pullups
12
10

DB Clean and Press
80 x 2 (2 sets)

Inverted Row
25
15

Standing Piston Style DB Press
45 x 10

Cross-over Pushups
20 (2 sets)

Hanging Leg Raises
12
12

Lying BW Tricep Press
20

Posted by: yellowmoomba

12/15/07

One hour walk through the snow.

12/16/07

Shoveled a bunch of snow then went sledding with B. We got about 8-10 inches of snow.

Back to the gym tomorrow

Posted by: yellowmoomba

12/17/07

Fullbody

* 5 minutes on the tread

Jump Rope
100 (6 sets)

Weighted Chins
BW +55 x 9
BW +55 x 7

Squat
225 x 10
225 x 12

One Armed Standing DB Press
70 x 10 R | 8 L

Hammer Strength Shrugs
360 x 9 | dropset | 270 x 6

Weighted Dips
BW +70 x 6 (2 sets)

SLDL
245 x 6

Posted by: yellowmoomba

12/19/07

Upper - all RIs 60 secs

* 10 minutes on tread

Xpload Incline Chest Press
430 x 2 (2 sets)
450 x 1 (8 sets) * these felt good

DB Row
130 x 18 R |15 L
130 x 14 R |12 L

2 Medicine Ball Pushups with feet on Bosu ball
25
20

T-Bar Row
160 x 9
180 x 4

Push Press
135 x 6 (2 sets)

Wide Grip Pullups
13

Overhead Rope Press
82.5 x 10

Posted by: yellowmoomba

12/20/07

Lower - all RIs 60 secs

* shot around for 15 minutes

TrapBar Deads
315 x 12
365 x 10

DB Bulgarian Split Squat
75 x 3 (2 sets)

DB Snatch
95 x 5 R | 4 L
95 x 3 (each)

Side Raise
25 x 12 (2 sets)

Planks
30 secs (3 sets)

Hanging leg raises
15
12

Posted by: yellowmoomba

12/22/07

Upper

* 10 minutes on tread (up to 12.0)

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +90 x 3 | dropset | BW x 12

Clean and Press
185 x 1
185 x 1

Machine Row
220 x 10
220 x 10

Smith CG Chest Press
140 x 15
180 x 5 (3 sets)

Reverse Fly
40 x 10 (2 set)

Dips
19

Medicine Ball Pushups
26

Trunk Pulldowns
97.5 x 20 (3 sets)

Leg Raises
15 (2 sets)

Posted by: Double D

Very very strong chins! How are things?

Posted by: JerseyDevil

Looking strong as always YM!

How you feelin' about the new coach?

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Very very strong chins! How are things?

Things are great. I'm on vacation. Family's happy and healthy. Job is busy.

I'm still trying to figure out some workout goals for 2008

I think I'm going to implement more cardio things like plyos and sports (hockey and basketball).

What about you?

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Looking strong as always YM!

How you feelin' about the new coach?

RR as he is known in AA (Ann Arbor) is a GREAT hire. We'll see how he passes his first test with this years recruiting class. I'm sure we'll see some SPEED

Good to see you around. It's been kinda dead in my journal for the last month.

How's your elbow?

Have a Happy Holiday Season Jersey !!

Posted by: yellowmoomba

12/24/07

Lower

* 15 minutes on tread

Squats
225 x 10
225 x 13
225 x 8

Hanging Leg Raise
15 (3 sets)

SLDL
245 x 8
255 x 6

Jump Squats holding 45lbs
20
20

Decline Bench Leg Raises
25 (2 sets)

Super Squat - Toe Squats
280 x 15

One leg super squat
140 x 10 (each)

STRETCH

Posted by: Burner02

Nice to see that things are still insane in here!
May you and your family have a Merry Christmas, YM!

Posted by: JerseyDevil

Merry Christmas to you and yours Chris!

Posted by: yellowmoomba

12/26/07

UPPER

* 10 minutes on tread

Xpload Incline Chest Press
460 x 1 (8 sets)

DB Row
130 x 20 R | 16 L

Clap Pushups
25
20

T-Bar Row
160 x 8 (2 sets)

Standing DB Press
45 x 15
45 x 12

Wide Grip Pullups
13
9

Lying Tricep Press
15 (2 sets)

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Merry Christmas to you and yours ...

Thanks !!

Same to you and yours

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Nice to see that things are still insane in here!
May you and your family have a Merry Christmas, YM!

Thanks B. Same to you. Now get to the gym!!

Posted by: Double D

Your db rows are retarded strong!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Your db rows are retarded strong!

Thanks. That's my best exercise.

Posted by: yellowmoomba

12/28/07

Lower

* shot for about 20 minutes

TrapBar Deads
405 x 5
405 x 5
225 x 20

DB Bulgarian Split Squat
80 x 3
80 x 3

DB Snatch
100 x 2 R | 1 L
75 x 10 each

Planks
30 secs (3 sets)

Hanging leg raises
15 (2 sets)

Posted by: yellowmoomba

12/29/07

Seven games of full court ball

Tomorrow is Hockey Day on the lake.

Posted by: yellowmoomba

12/30/07

2 hours of lake hockey

Posted by: katt

Lake Hockey? That sounds so fun!!!!

We did the snowboarding thing Saturday and I'm still feeling it..

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Lake Hockey? That sounds so fun!!!!

We did the snowboarding thing Saturday and I'm still feeling it..

I'm feeling it too....in my hip flexors, hams and glutes

Snowboarding sounds fun too. Happy New Year!!

Posted by: JerseyDevil

Awesome.....awesome....awesome!

Congrats on the huge win. I was routing for Blue the whole time. Nice way to send Carr out.

Happy New Years buddy!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Awesome.....awesome....awesome!

Congrats on the huge win. I was routing for Blue the whole time. Nice way to send Carr out.

Happy New Years buddy!

Thanks Jersey....I was jumping all over my living room. It was a good game

Hope your boyz can get a "W" next week

Posted by: yellowmoomba

1/2/08

UPPER

* 10 minutes on tread up to 12.5 rate
** all 60 sec RIs

Xpload Incline Chest Press
470 x 1 (8 sets)
* Goal is 500 x 1 for 8 sets with 60 sec RI. I'm adding 10 pounds per week. I started at 430.
** Next goal = 1 rep at 550

DB Row
130 x 21 R | 16 L
* added one rep from last week

Clap Pushups
30 * added 5 reps from last week
16

T-Bar Row
160 x 10 * added 2 reps from last week
160 x 8

Standing DB Press
55 x 13 *added 10 lbs from last week
55 x 8

Wide Grip Pullups
14 * added 1 rep from last week
9

Lying Tricep Press
21 * added 6 reps from last week
20

Trunk Pulldowns on new machine
150 x 25
150 x 30

Posted by: yellowmoomba

1/4/08

LOWER

* 10 minutes on tread

Squats
225 x 15
225 x 10

Hanging Leg Raise
15 (3 sets)

SLDL
255 x 8
275 x 4

Jump Squats holding 45lbs
25

Decline Bench Leg Raises
35

Super Squat - on toes
360 x 12

Posted by: yellowmoomba

1/5/08

I was supposed to play hockey today but the weather was not cooperating.

UPPER

* 10 minutes shooting to warmup

Weighted Chins
BW +90 x 4
BW +90 x 3| dropset | BW x 10

Push Press
135 x 8
135 x 8
135 x 8

Machine Row
220 x 11
220 x 9

Smith CG Chest Press
180 x 6
180 x 6
180 x 5

Hammer Shrugs
270 x 13
270 x 12

Dips
19
11

2 Medicine Ball Pushups
25

Trunk Pulldowns
100 x 20
100 x 20

Posted by: DOMS

Great workout!

BTW, I think that the sled your daughter is on (in your avatar) is the same as the one that I just launched myself from into (essentially) and ice wall.

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

Great workout!

BTW, I think that the sled your daughter is on (in your avatar) is the same as the one that I just launched myself from into (essentially) and ice wall.

Funny

....No injuries I hope.

Posted by: yellowmoomba

1/7/08

LOWER

* 12 minutes on tread

Trap Bar Deads
425 x 3
425 x 3
425 x 3
225 x 26

Hanging Leg Raises
20
12

DB Bulgarian Split Squat
85 x 3
85 x 3

Planks
45 seconds
45 seconds

DB Snatch
80 x 10 R | 10 L

Stretch!!

Posted by: yellowmoomba

1/9/07

UPPER

* shot for 15 minutes to warmup

Xpload Incline Chest Press
480 x 1
480 x 1
480 x 1
480 x 1
480 x 1
* wanted 8 sets at 480 but only got to 5 so I dropped the weight
450 x 1
360 x 7

T-Bar Row
200 x 3
180 x 8
180 x 6

Clap Pushups
25

Hanging Leg Raises
12

Standing DB Press
65 x 4

One Armed Standing DB Press
65 x 8

Upright Rows
95 x 18

Wide Grip Pullups
15

Lying Tricep Press
21

Side Raise
20 x 15

Trunk Pulldowns
97.5 x 20
97.5 x 15

Incline Fly
65 x 10

Posted by: PreMier

nice workout there. did you win at amer gladiators?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

nice workout there. did you win at amer gladiators?

Sure did

As I said - it was a one night event only but it was fun!

Posted by: yellowmoomba

1/12/08

Fullbody * all RIs 60 seconds

* 10 minutes on tread up to 12.5

** Tried some new exercises today. The Muscle-ups were hard. I tried 14 times and only got 4. I found I had to put my hands closer in order to get my waist over the bar. For those who have never tried them - get 'em a shot.

Muscle Ups
4

Wide Supinate Grip Pullups
15

One Armed Pushups on 12' box
6 each
5 each

Squat
225 x 10

Super Set Push Press 115 x 10 | Hammer Shrugs 270 x 10
Super Set Push Press 115 x 10 | Hammer Shrugs 270 x 10
Super Set Push Press 115 x 8 | Hammer Shrugs 270 x 8

Super set Dips 5 | Supinate Grip Pullups 5
Super set Dips 5 | Supinate Grip Pullups 5
Super set Dips 5 | Supinate Grip Pullups 5

One Armed Machine Row
6 plates x 8 (each)
6 plates x 6 (each)

Hanging Leg Raises
15

Leg Press
200 x 30

Jump Leg Press
100 x 20

One Legged Press
100 x 10 (each)

Bosu Ball Pushups
25

Staggered Arm Pushups
20

Decline Leg Raises
25

Posted by: yellowmoomba

1/13/08

1 hour fast walk in the woods.

I'm pretty sore from those muscle-ups yesterday.

Posted by: PreMier

hows the knee feeling?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

hows the knee feeling?

No injuries to report

Knee feels good.

Posted by: katt

How'd those 30 reps feel on the press?? My legs would have been on fire!!!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

How'd those 30 reps feel on the press?? My legs would have been on fire!!!

Real good

Posted by: yellowmoomba

1/14/08

UPPER

* 5 minute on tread (up to 15 incline)

** all RIs 60 secs

Jump Rope
100 (5 sets)

Xpload Incline Press
360 x 3 (2 sets)
* left front delt sore (from Saturday) so I stopped

DB Row
130 x 15
130 x 12

Hammer Shrug
300 x 12
300 x 10

Tate Press
35 x 10
35 x 10
* new exercise for me

Chins
15
10

Trunk Pulldowns
97.5 x 15 (2 sets)

Triceps Overhead Rope Press
72.5 x 12

Posted by: yellowmoomba

1/17/08

LOWER

* 10 minutes on tread

2 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 minute at 4.0
30 seconds at 12.5
30 seconds at 4.0

Squat
225 x 5
275 x 5
275 x 5
225 x 10
225 x 10

SLDL
255 x 8
265 x 5

DB Side Lunge
55 x 10 each

DB Forward Lunge
55 x 10 each

Planks
1 minute (3 sets)

Swiss Ball Crunch holding 20 lbs
20
20

Hanging Leg Raise
10

Posted by: yellowmoomba

1/18/08

UPPER

* 10 minutes on tread

** front left delt still a little sore so no direct shoulder work today.

Weighted Chins
BW +45 x 8
BW +70 x 5 | dropset | BW x 10

Smith Chest Press
4 plates x 5
4 plates x 5
4 plates x 5
4 plates x 5

T-Bar Row
3 plates x 15
4 plates x 5

Hammer Shrugs
320 x 9
320 x 5

Dips
20
12

Mini Circuit #1

Medicine Ball pushup 10
Reverse Fly 30 x 10
Medicine Ball pushup 8
Reverse Fly 30 x 8

(60 sec Rest)

Mini Circuit #2
Hands In/Hands out Pushups 10
Wide Grip Pullup 5
Hands In/Hands out Pushups 10
Wide Grip Pullup 5

(60 sec Rest)

Mini Circuit #3
Triceps Overhead Rope Press 62.5 x 10
Supinate Grip Pullups 5
Triceps Overhead Rope Press 62.5 x 10
Supinate Grip Pullups 5

Posted by: katt

Those mini circuits look kinda fun and brutal at the same time..

Nice job on those presses & t bar rows!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Those mini circuits look kinda fun and brutal at the same time..

Nice job on those presses & t bar rows!

The circuits are challenging and a nice change of pace. I've been pretty bored lately so I wanted to add in a few things.

Posted by: Burner02

YM, you are a sick man...and I strive to be like you some day.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

YM, you are a sick man...and I strive to be like you some day.

You can do it.

Posted by: yellowmoomba

1/20/08

LOWER

Row Machine
* 4 minutes (1000 meters)

Trap Bar Deads
315 x 12
315 x 12
315 x 12

Hanging Leg Raises
15
15

DB Snatch
80 x 5 L | 5 R
80 x 5 L | 5 R
80 x 5 L | 5 R

Trunk Pulldowns
97.5 x 20
97.5 x 20

2 DB swing
40s x 20
40s x 20

Treadmill
18 minutes @ 4.0

Row Machine
* 4 minutes (1000 meters)

Posted by: yellowmoomba

1/21/08

UPPER (high reps)

* 5 minutes on tread

** 3 minutes on Row machine (700M)

Side to Side Pullups
10
8

1 Armed DB Press
80 x 8
80 x 9
80 x 8

High Position Rope Row
62.5 x 15

Mid Position Rope Row
62.5 x 15

Low Position Rope Row
62.5 x 15

Hanging Leg Raise
20

Upright Row
105 x 10
105 x 8

Overhead BW Tricep Press
25
18

Trunk Pulldowns
97.5 x 15
97.5 x 15

Swiss Ball Crunch holding 20lbs
30
20

Side Raise
20 x 15
20 x 15

Mini Circuit #1
8 Medicine Ball Pushups
5 Chins
8 Medicine Ball Pushups
5 Supinate Grip Pullups
8 Medicine Ball Pushups
5 Wide Grip Pullups

Mini Circuit #2
10 Cross-over Pushup on Medicine Ball
5 Supinated Grip Pullups
10 One hand on Medicine Ball/One on the floor
3 Wide Grip Pullups

Posted by: yellowmoomba

1/23/08

LOWER

*12 minutes on tread (up to 10.0)

Squat
275 x 8
275 x 5
225 x 10

Hanging Straight leg raise
20
15

SLDL
245 x 11
285 x 3

Planks
60 secs
45 secs

DB Side Lunge
65 x 10

DB Front Lunge
65 x 8

Swiss Ball Crunch holding 20lbs
40

Posted by: yellowmoomba

1/25/08

UPPER

* 15 minutes on treadmill (up to 12.0) rate

Xpload Incline Chest Press
400 x 3
400 x 3
400 x 2 (first three sets 60 sec RIs)
====
400 x 3
400 x 3 (last two sets 90 sec RIs)

T-Bar Row
160 x 12
180 x 8

Push Press
135 x 12
135 x 9

Hammer Shrugs
270 x 18
270 x 13

CG Smith Press | superset | Medicine Ball Pushups
4 plates x 5 | superset | 12
4 plates x 3 | superset | 8

Wide Grip Pullups
15
11

Wheel Rollouts on knees
8
8

Hanging leg raise
15

Posted by: Burner02

u still playing ball or anything competitive?

Posted by: Gazhole

Wow, great numbers in here man!

What are your goals for this program?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

u still playing ball or anything competitive?

Just pick up basketball once or twice a month and lake hockey once or twice a month (depending on the weather). The lakes finally re-froze so Sunday is Hockey Day.

I was looking for a self defense class like Krav Maga or Hapkido but it really does not fit in my schedule. I plan on getting a few boxing lessons from a local trainer so I can hit my heavy and speed bags more effectively.

Posted by: yellowmoomba

Quote:

Originally Posted by Gazhole

Wow, great numbers in here man!

What are your goals for this program?

No real concrete goals. My latest goal was to hit 550 in the Incline Xpload Chest Press. Other than that just maintain strength and tighten up my mid-section. I stick to mostly compound movements. Everytime I try to hit a PR I injure something so I doubt I'll continue to go super heavy. Reps in the 3-8 area will be my target rep range except for a few exercise where I do 20 or so.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

sounds good. Hoping to get back into kickboxing this year...will have to see if the budget / time warrants it.

Posted by: katt

550???

Wholly Cow!

Posted by: yellowmoomba

Quote:

Originally Posted by katt