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

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A new journal (Heavy/Medium/Other)

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Posted by: yellowmoomba

2/11/08

LOWER

*warmup - 15 minutes on tread

Squat
275 x 5
275 x 5
225 x 8
225 x 8

SLDL
265 x 8
265 x 7

Trunk Pulldowns
97.5 x 20
97.5 x 20
97.5 x 20

DB Side Lunge
75 x 8 each leg

DB Front Lunge
75 x 5 each leg

Planks
60 seconds
60 seconds

Jump Squats holding 45lb plate
15
12

Stretch

Posted by: yellowmoomba

2/13/08

UPPER

* 15 minutes on tread

** Left Bicep bothering me so I decide to not do any compound back movement so no Rows, Chins or Pullups this week.

Xpload Incline Chest Press
270 x 13
270 x 10
270 x 8

Straight Arm Pulldown
4 plates x 20
5 plates x 15
6 plates x 10

Dips
15
10
12

Reverse Fly
40 x 12
40 x 10

Side Raise
25 x 10
25 x 10

Close Grip Pushups
20
(20 sec RI)
Regular Pushups
20
(20 sec RI)
Wide Grip Pushups
15

Hanging Leg Raise
15

Eliptical
5 minutes

Posted by: yellowmoomba

2/15/08

Legs, Chest and Shoulders

* 10 minutes on tread

Trap Bar Deads
315 x 18
315 x 15
315 x 15

Hanging Leg Raises
15
15

Standing DB Press
55 x 15
55 x 15

Leg Press
300 x 15
300 x 15
300 x 10

Swiss Ball Crunch holding 20lbs
50

Chest Press Machine
205 x 7
190 x 8

** Just did an upper body workout on Wednesday so today's volume was low.

** I wanted to rest my left bicep this week. I'll test it out on Monday with some Chins.

Posted by: Stewart20

i definitely do now have an appreciation for what you do on those short rest intervals, i mean, it makes such a huge difference it isn't even funny. I know it isn't the best thing if you want to lift the most you can (which is my problem, I am so stuck on that concept), but it has to be beneficial in so many other ways, that it may be worth it for me to just suck it up and keep these RI's short and get into some semblance of cardiovascular shape!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

i definitely do now have an appreciation for what you do on those short rest intervals, i mean, it makes such a huge difference it isn't even funny. I know it isn't the best thing if you want to lift the most you can (which is my problem, I am so stuck on that concept), but it has to be beneficial in so many other ways, that it may be worth it for me to just suck it up and keep these RI's short and get into some semblance of cardiovascular shape!

Everything in moderation. Try throwing in short RIs every 4th or 5th workout or once a week on different days.;

Posted by: yellowmoomba

2/17/08

UPPER

* 5 minutes on tread

Pullups
10
10
8

Push Press
115 x 12
115 x 12

T-Bar Row
135 x 10
135 x 10

Incline DB Press
80 x 10
80 x 8

Hammer Shrugs
270 x 12
270 x 12

Lying Triceps Press
20
15

** Steam Room and family time at the the pool.

Posted by: yellowmoomba

2/18/08

LOWER

*warmup - 5 minutes on tread

Squat
275 x 6
275 x 5
225 x 10
225 x 8
* numbers a bit lower than normal but I'm going down as far as possible and slowing up the tempo.

Hanging Leg Raise
20
20

SLDL
275 x 5
275 x 3
225 x 8
* small bar - had no grip today - was shooting for 10 @ 275

Planks
75 seconds
60 seconds

DB Front Lunge
85 x 8 each leg

DB Front Lunge
85 x 5 each leg

** had to make it a quick workout today. The lunges felt strong.

Posted by: katt

I may have been a quick wo, but I bet your legs were fried!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

I may have been a quick wo, but I bet your legs were fried!

Yes they were

They are still a little sore this morning.

Posted by: PreMier

hammer shrug?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

hammer shrug?

Hammer Strength Machine Shrug

Posted by: yellowmoomba

2/20/08

UPPER

Warmup

* 10 minutes on tread

Straight Arm Pulldown
6 plates x 12
6 plates x 12
6 plates x 10

Xpload Incline Chest Press
270 x 13
300 x 10 RP

Wide Grip Pullups
10
6 * stopped due to left arm

Dips
15
9

Hammer Shrug
300 x 10
300 x 10
300 x 10

Standing DB Press
50 x 10
50 x 10

BW Triceps Press
21

Reverse Fly
40 x 12
40 x 10

Trunk Pulldowns
97.5 x 20
97.5 x 15

Posted by: JerseyDevil

Look at you kicking ass as always

. Those trapbar dl's, awesome buddy!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Look at you kicking ass as always

. Those trapbar dl's, awesome buddy!

Good to see you stop by Jersey. Hope all is well with you

Posted by: yellowmoomba

2/22/08

LOWER

* 5 minutes on tread

Trap Bar Deads
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10

Hanging Leg Raise
15

Super Squats
6 plates x 10
5 plates x 10
5 plates x 10

Leg Press Machine
200 x 20
200 x 15

Stretch

Posted by: PreMier

nice workout! bet your get sore from that

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

nice workout! bet your get sore from that

I will be tomorrow

What's new with you ?

Posted by: katt

Hi YM!!

That super squat --- is that a machine type squat? The reason I ask is that we just got new equipment and have this one contraption called a V-squat.. basically you put your shoulders under the pads and squat down..

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Hi YM!!

Yes. It's a nice change of pace. It think it's great for building "out of the hole" strength.

Posted by: yellowmoomba

2/25/08

Fullbody

* 10 minutes on tread

** Just a workout to get a workout in today. I took Saturday and Sunday off. I'm heading to Switzerland in a few hours so I plan on taking the next four days off from the gym. I'll be home Friday.

** Still no pulling movements that hit my biceps directly. It sucks not being able to train certain exercises because of injuries.

Squat
225 x 15

Dips
20

Sumo Dead
315 x 3

Dips
15

Deads
225 x 10

Straight Arm Pulldowns
6 plates x 12
6 plates x 10

Chest Press Machine
175 x 8
175 x 8

Reverse Fly
40 x 12

Upright Row
105 x 12

One arm standing DB press
50 x 15

Posted by: DOMS

Have fun on your trip!

And great Sumos, too!

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

Have fun on your trip!

And great Sumos, too!

Thanks. I'm back.

Posted by: yellowmoomba

3/1/08

UPPER

Treadmill Interval Warmup

1 minute on 4.0
1 minute on 7.0
1 minute on 4.0
1 minute on 9.0
1 minute on 4.0
1 minute on 11.0
1 minute on 4.0
1 minute on 12.5
4 minutes on 4.0

Pullups
10
9
8

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

T-bar Row
3 plates x 10
3 plates x 9
3 plates x 8

Push Press
135 x 7
135 x 7

Shrugs
225 x 15
225 x 15

Medicine Ball Pushups
20
20

Reverse Fly
45 x 8
40 x 10

Trunk Pulldowns
97.5 x 20
97.5 x 20

Posted by: Stewart20

welcome back. how was the trip?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

welcome back. how was the trip?

Thanks. The trip was good. The meetings were informative and helpful. We had good food, beer and wine. I didn't get much sleep due to the six hour difference in time. I'm glad to be home though.

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Thanks. The trip was good. The meetings were informative and helpful. We had good food, beer and wine. I didn't get much sleep due to the six hour difference in time. I'm glad to be home though.

At first I read this real fast and I thought you said "I didn't get much sleep due to the sex". I was like Whoa!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

At first I read this real fast and I thought you said "I didn't get much sleep due to the sex". I was like Whoa!

Funny...........

Posted by: yellowmoomba

3/3/08

LOWER

* 10 minutes on tread

I did more volume than normal. Kept RIs at 90 seconds today

Squats
275 x 7
225 x 10
225 x 10
225 x 10

Hanging Leg Raise
15
12
12

SLDL
275 x 5
275 x 5
275 x 5

Swiss Ball Crunch holding 20lbs
50

DB Lunge
90s x 5
90s x 5
90s x 5

Stretch

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

3/3/08

LOWER

* 10 minutes on tread

I did more volume than normal. Kept RIs at 90 seconds today

Squats
275 x 7
225 x 10
225 x 10
225 x 10

Hanging Leg Raise
15
12
12

SLDL
275 x 5
275 x 5
275 x 5

Swiss Ball Crunch holding 20lbs
50

DB Lunge
90s x 5
90s x 5
90s x 5

Stretch

That's not a lot of volume

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

That's not a lot of volume

For me it is

I'm feelin' it tonight.

Posted by: PreMier

wait until you go to take a crap in the morning and cant get off the pot

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

wait until you go to take a crap in the morning and cant get off the pot

No doubt............

Posted by: yellowmoomba

3/5/08

UPPER

* 15 minutes on tread

Dips
15
15
12

Wide Grip Straight Arm Pulldowns
6 plates x 10
6 plates x 10
6 plates x 10

One Armed Standing DB Press
60 x 10
60 x 10
60 x 10

Lower position Cross Rows
40 x 6
30 x 10
30 x 10

Bentover Cross Rows
20 x 10
20 x 10

CG Press
135 x 15
135 x 12
135 x 9

Upright Row
105 x 8
105 x 8

Hanging Leg Raise
15
15

Incline Fly
60 x 9

Posted by: yellowmoomba

3/7/08

Full body workout

* 15 minutes shooting to warm up and one game of one-on-one. My shot was on today

No Rows, Chins or Pulldowns this month. I need to rest my left bicep.

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

DB Bench
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Individual Straight Arm Pulldown to the side
22.5 x 15
22.5 x 15
22.5 x 15

Medicine Ball Pushup
20

Reverse Fly
40 x 10

Shoulder Press Machine
220 x 10

Trunk Pulldowns
97.5 x 25

Posted by: yellowmoomba

3/9/08

20 minutes on Heavy Bag

3/10/08

Fullbody

* 10 minutes on tread (up to 12.00

** Today goal was 3 sets of 8 with 75 sec RIs

Squat
245 x 8
245 x 8
245 x 8

Straight Arm Pulldowns (wide grip)
70 x 8
70 x 8
70 x 8

Weighted Dips
BW +45 x 8
BW +45 x 7
BW +45 x 7

Plank
80 seconds
45 seconds

Push Press
135 x 8
135 x 6
135 x 6

SLDL
265 x 6
265 x 6
265 x 6

2 Medicine Ball Pushups
20
18
14

Hammer Shrugs
6 plates x 8
6 plates x 8
6 plates x 8

Stretch

Wiped out.....

Full body workouts with multiple sets are killer

Posted by: Archangel

Still Incredible and Insane w/o's I see, Awesome BRother YM!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Still Incredible and Insane w/o's I see, Awesome BRother YM!!!

Thanks AA. I think they are pretty average right now. I'm trying to rehab a sore left bicep

Posted by: yellowmoomba

3/12/08

UPPER

* 10 minutes on treadmill

Xpload incline chest press
270 x 10
360 x 4
360 x 4
270 x 10
270 x 9

Straight Arm Pulldowns (close grip)
6 plates x 10
6 plates x 10
6 plates x 8

Sumo Style Deads
225 x 10
225 x 10

Dips
12
12
10

Cross Rows
3 plates x 10
3 plates x 10
3 plates x 8

Lying Tricep Press
15
15
15

Side Raise
22.5 x 10
22.5 x 10
22.5 x 10

Flags
5
5

Hanging Leg Raise
15

Posted by: Archangel

My GOD, another "Average" w/o, I would LOVE to have your strength my Friend!!! What kind of injury to your bicep?

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

My GOD, another "Average" w/o, I would LOVE to have your strength my Friend!!! What kind of injury to your bicep?

I'm not sure what I did to my bicep. I hurt it last summer wakeboarding. I must have pulled it again doing some back exercise a couple weeks ago. Since I stopped doing Pullups, Chins and Rows there hasn't been any pain. I will get back to pullups and rows next month.

Posted by: yellowmoomba

3/14/08

Lower

500 Jump Ropes (5 sets of 100)

** all RIs 75 seconds

Trap Bar Deads
405 x 5
405 x 5
405 x 5
315 x 10
315 x 10

Hanging Leg Raise
15

Super Squats
6 plates x 15
6 plates x 15
6 plates x 15

Trunk Pulldowns
97.5 x 20
97.5 x 20

Wide Stance Leg Press Machine
200 x 20

Posted by: Archangel

Good Lord thats some w/o BRother YM, Love the jump rope, alot of people underestimate that exercise, burns somethin like 15 cals a minute, crazy w/o my Friend!!!

Posted by: PreMier

jump the rope rallies ya, whats a super squat

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Good Lord thats some w/o BRother YM, Love the jump rope, alot of people underestimate that exercise, burns somethin like 15 cals a minute, crazy w/o my Friend!!!

I like jumping rope much better than a bike or treadmill. It's great to get a sweat going.

Quote:

jump the rope rallies ya, whats a super squat

I tried to post a pic but I can't since I have already posted earlier in the journal.

Precor Super Squat Machine

Posted by: PreMier

ok, cool. they used to have that same machine at a gym i went to

Posted by: yellowmoomba

3/15/08

UPPER

* 5 minutes on tread

** 5 minutes on eliptical

Standing DB Press
60 x 12
60 x 11
60 x 8

Straight Arm Pulldown
70 x 10 (close)
60 x 12 (wide)
60 x 10 (wide grip)

DB Press
100 x 3
85 x 5
85 x 5

Single Arm Reverse Fly
22.5 x 12
22.5 x 12
22.5 x 12

Hanging Leg Raise
15
15

Hammer Shrugs
6 plates x 15
6 plates x 15
6 plates x 15

Smith CG Press
185 x 11
185 x 10
185 x 8

Bent over reverse flys
40 x 10
40 x 8

Plyo Crossover Pushups on a medicine ball
20
15

Band Work
Flys
Reverse Flys
Front Raise

** It's a pain in the ass trying to find "back exercises" that don't use your biceps. I still have two more weeks planned to not do any biceps or compound back exercises. Hopefully my left bicep feels better in April.

Posted by: yellowmoomba

3/17/08

LOWER

* 15 minutes on treadmill

** Keep RIs between 90 seconds and 120 seconds (longer than my normal 75 secs). The extra 15 - 45 seconds makes a big difference.

Squats
265 x 8
265 x 8
265 x 8

Planks
90 seconds
75 seconds

SLDL
265 x 8
265 x 6
265 x 6

Swiss ball crunch holding 30lbs
20
20

DB Lunge
95 x 5
95 x 5
95 x 4

Prisoner Squats (RIs 60s)
25
25
25

Stretch

Posted by: Archangel

Fantastic w/o's BRother YM, hope your bicep heals 110% and you come back even stronger!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Fantastic w/o's BRother YM, hope your bicep heals 110% and you come back even stronger!!!

Thanks AA. I hope so too.

I'm going crazy by not doing any of my favorite exercises.

Posted by: yellowmoomba

3/19/08

UPPER

* 15 minutes on treadmill

Xpload incline chest press
300 x 8
300 x 8
300 x 8
300 x 8
300 x 6

Straight Arm Pulldowns (close grip)
6 plates x 12
6 plates x 12
6 plates x 12

Lying Tricep Press
16
16
16

Cross Rows
2 plates x 12
3 plates x 8
3 plates x 7
2 plates x 12

Seated Machine Chest Press
175 x 5 (30 sec RIs)
175 x 5 (30 sec RIs)
175 x 5 (30 sec RIs)
175 x 3 (30 sec RIs)
175 x 3

Side Raise
20 x 20
20 x 20

Hanging Leg Raise
15
15

Posted by: Archangel

As usual, another Strong and Solid w/o!!!

Posted by: katt

With all our new equipment in the gym, we have one of those "super squat" machines.. but ours is Hammer Strength.. I love how it totally hits the glutes!!

Your workouts are always strong!! How's your little girl doing?

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

As usual, another Strong and Solid w/o!!!

Thanks for stopping by

Quote:

Originally Posted by katt

With all our new equipment in the gym, we have one of those "super squat" machines.. but ours is Hammer Strength.. I love how it totally hits the glutes!!

Your workouts are always strong!! How's your little girl doing?

I like the machine because you can really get large range of motion without losing your balance.

My little girl is doing GREAT. She is learning new words and sounds everyday. We have some fantastic new pics and videos

Posted by: yellowmoomba

3/14/08

Lower

* 8 minutes on tread

** 200 Jump Ropes (2 sets of 100)

** all RIs 75 seconds

Trap Bar Deads
405 x 8
405 x 7
405 x 6
315 x 12
315 x 12

Hanging Leg Raise
15
15

Super Squats
7 plates x 15
7 plates x 15
7 plates x 15

Trunk Pulldowns
97.5 x 22
97.5 x 22

Stretch

Posted by: Archangel

Awesome Deads Brother YM!!! Glad to hear the lil one is doing Great too!!! Enjoy Easter!!!

Posted by: PreMier

that you in the avi?

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Awesome Deads Brother YM!!! Glad to hear the lil one is doing Great too!!! Enjoy Easter!!!

Have a nice Easter as well.

Quote:

Originally Posted by PM

that you in the avi?

Yes. It was about 10 years ago. I recently had some VHS tapes converted to DVD. I was able capture a still pic from the DVD. Sky diving was a rush. We jumped somewhere b/w 12K and 14K feet. Free fell for a minute. If I remember right - we were traveling close to 120 mph. It was fun watching the video again.

Posted by: yellowmoomba

3/22/08

UPPER

* 5 minutes on Elipital

One Armed Standing DB Press
65 x 10
65 x 10
65 x 8

Straight Arm Pulldown (wide)
60 x 15
60 x 12
60 x 12

DB Press
90 x 5
90 x 4
90 x 4

Reverse Fly (low grip)
* Could really feel it in my lats
30 x 12
30 x 12
30 x 12

Hanging Leg Raise
15

BW Rows
* First compound back exercise in three weeks. (felt good)
15
15
15

Hammer Shrugs
300 x 11
300 x 12

Pulldowns
100 x 8
150 x 8
150 x 8
150 x 8
** Bicep not sore

Smith CG Press (5 second negative and explode up)
185 x 5
185 x 4
185 x 4
185 x 4
185 x 4

T-bar Row
2 plates x 12
2 plates x 12
2 plates x 12=0

Dual Medicine Pushups
20
20

Overall a good workout. I'm glad my left bicep did not hurt. It felt good hitting my back a little harder

Posted by: katt

Great workout as usually YM... I had to come here after I saw your new avi ....

was that you?? First time??

Posted by: Archangel

Fantastic Overhead Presses BRother YM, great w/o too!!! Are those Reverse flies on the cables??? I'm an idiot, I can't seem to picture them or how they are done!!!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Great workout as usually YM... I had to come here after I saw your new avi ....

was that you?? First time??

Thanks....Yes - that is me. First and only time. It was a blast!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Fantastic Overhead Presses BRother YM, great w/o too!!! Are those Reverse flies on the cables??? I'm an idiot, I can't seem to picture them or how they are done!!!

Thanks. I do the reverse flies sitting on the ground with cables on a low position. When I keep my elbows high I can feel it in my rear delts however when I keep my elbows low it hits my lats more (which was my goal). It's a great exercise if you've never done them

Posted by: Burner02

Hey Moomba! Nice avi...its on my todo list...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Hey Moomba! Nice avi...its on my todo list...

I HIGHLY recommend it

Posted by: yellowmoomba

3/25/08

LOWER

* 10 minutes on treadmill

** RIs 120 seconds

Squats
275 x 8
275 x 8
275 x 8

Planks
100 seconds
60 seconds

SLDL
275 x 6
275 x 6
275 x 5

Swiss ball crunch holding 35lbs
30

DB Lunge
100 x 5
100 x 4
100 x 4

Prisoner Squats (RIs 60s)
30
30

Stretch

*** Increased weights or reps on all exercises from last week. The DB Lunges were tough!!

Posted by: PreMier

i have been sky diving 2x's. its awesome.. such a rush!

nice workout man! i should be able to do squats like that soon.. i hope

Posted by: Mista

Are you using 2x100 DB for lunges? That would be tough!

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

i have been sky diving 2x's. its awesome.. such a rush!

nice workout man! i should be able to do squats like that soon.. i hope

You are almost there now. Keep at it.

Quote:

Originally Posted by Mista

Are you using 2x100 DB for lunges? That would be tough!

Yes - I'm trying to move up 5 lbs a week as long as I can get 5 reps on my first set. It works my grip too just holding on to the dumbells.

Posted by: Stewart20

those are pretty heavy dbs for lunges, I am impressed.....BUT...

I would be more impressed if you did split squats with those 100s

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

those are pretty heavy dbs for lunges, I am impressed.....BUT...

I would be more impressed if you did split squats with those 100s

Haha...maybe next week

Posted by: yellowmoomba

3/26/08

UPPER

* 8 minutes on tread

** Kept RIs to 90 seconds for most exercises

Xpload incline chest press
320 x 8
320 x 7
320 x 6
410 x 2
270 x 10

Pullups / Dips SuperSet (60 second RIs)
5 / 5
5 / 5
5 / 5
5 / 5
5 / 5
* First time doing pullups in almost a month. My left bicep is doing fine so far - no pain.

Side Raise
20 x 20

Machine Row
150 x 12
150 x 10
150 x 10
* First time doing row in almost a month. My left bicep is doing fine so far - no pain.

Lying Tricep Press
20

Xpload shoulder press
180 x 12
180 x 12

** Overall a decent workout. I'm glad my bicep did not hurt during the pullups or rows. Saturday I'll try some chins.

Posted by: yellowmoomba

3/28/08

I planned on doing LOWER body today but I pulled my right hamstring a bit during my first set of TB Deads so I decided to do UPPER body instead. RIs were 90 seconds except the first exercise.

* 10 minutes on tread

UPPER

Xpload Incline Press (60 sec RI)
3 x 360
3 x 360
3 x 360
3 x 360
3 x 360
3 x 360
3 x 360
3 x 360

T-Bar Row
135 x 8
135 x 8
135 x 8

Standing DB Shoulder Press
45 x 20
55 x 10

Pullups (4 different grips)
8
8
8
8

Reverse Fly
40 x 10
40 x 9

BW Tricep Press
21

Medicine Ball Pushup
20

** An OK workout. I really wasn't too focused or motivated today. Oh well, it's 2 minutes unitl MILLER TIME

Posted by: yellowmoomba

3/29/08

LOWER

* 10 minutes on tread (up to 12.0 rate)

Trap Bar Deads
405 x 9 * 1 more than last time
405 x 5
405 x 5
315 x 15

Hanging Leg Raise
20
15

Dual DB Swing
35 x 15
35 x 15

DB Snatch
50 x 10
70 x 5
70 x 8

** Short but intense workout. I had a good sweat going.

Posted by: yellowmoomba

3/31/08

UPPER

* 10 minutes on treadmill

** RIs were 75 seconds except where noted. I was sweating like crazy.

Standing 1 Armed DB Shoulder Press
70 x 10
70 x 8
70 x 8

Pullups (three different grips)
* No bicep pain - next week it's time to add some weight.
10
10
10

1 Armed DB Bench Press
80 x 10
80 x 10
80 x 10

DB Row
100 x 10
100 x 10
100 x 10

Hanging Leg Raise
15
15

Dips Giant Set
10 (15 sec RI)
8 (15 sec RI)
5 (15 sec RI)
4 (15 sec RI)
2 (15 sec RI)

BW Triceps Press Giant Set
10 (15 sec RI)
8 (15 sec RI)
6 (15 sec RI)
4 (15 sec RI)
2 (15 sec RI)

Reverse Fly
40 x 8
40 x 8

Posted by: yellowmoomba

4/4/08

UPPER

* 10 minutes on tread (up to 12.5 rate)

** Kept RIs to 90 seconds for most exercises

Xpload incline chest press
360 x 3
400 x 3
400 x 2
380 x 3
380 x 3
380 x 3

Pullups
10
BW +20 x 8
BW +40 x 5
BW +40 x 5

Push Press
135 x 6
135 x 6
135 x 6

DB Row
120 x 6
120 x 6

T-bar Row
160 x 6
160 x 6
160 x 6

Lying Tricep Press
23

Pullups / Dips Giant Set
5 / 5 / 5 / 5

Chins / Dips Giant Set
5 / 3 / 5 / 3

Reverse Fly
40 x 8
40 x 8

Posted by: yellowmoomba

4/5/08

LOWER

* 12 minutes on treadmill

** RIs 90 seconds

Squats
275 x 5
275 x 9
275 x 5

SLDL
275 x 5
275 x 4

Trunk Pulldowns
97.5 x 20
97.5 x 20

DB Lunge
105 x 4
105 x 4

Jump Squats holding 45lbs
20
15

* OK workout today. Had some hip pain earlier in the week but none today. I think I'm ready for a couples days off. Too many little nagging pains lately. Also the weather is changing. It's spring cleaning and (almost) boating time

Posted by: PreMier

i cant wait to go boating! nice workout man

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

i cant wait to go boating! nice workout man

Thanks

The ice is almost gone in front of my house. Hopefully by the end of next week the entire lake will be open water

Posted by: katt

It's snowing again here today.... I'm so friggin sick of it I could just..

Posted by: naturaltan

Hey YM ... I go away for a while to come back and find you are still getting stronger ... Crazy!

Posted by: Archangel

Insane w/o's BRother YM, Good stuff my Friend!!!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

It's snowing again here today.... I'm so friggin sick of it I could just..

Bummer

Quote:

Originally Posted by NT

Hey YM ... I go away for a while to come back and find you are still getting stronger ... Crazy!

Hey NT - Where ya been?? How's the family ? Any new ink ?

Quote:

Originally Posted by AA

Insane w/o's BRother YM, Good stuff my Friend!!!

I'm trying to keep up with the jones

Posted by: yellowmoomba

4/8/08

Fullbody

*10 minutes on tread

Weighted Chins
BW +45 x 8
BW +45 x 8
BW +45 x 8

Push Press
145 x 5
145 x 5
145 x 5
145 x 5

Leg Press
200 x 15
300 x 10
* stopped - right hammie tight

Row Machine
200 x 5
200 x 5
200 x 5

Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 6

Fly
50 x 12
50 x 12

Reverse Fly
45 x 5
45 x 5

10 minutes on the bike trying to loosen up my hamstring.

No bicep pain. It looks like the month off of compound back movements is what I needed to heal up. I'm about 80% back to normal.

I bought some better gloves for my heavy and speed bag. I'll probably try to hit it at least once a week.

Posted by: yellowmoomba

4/10/08

Fullbody

*13 minutes on tread

DB Press
90 x 7
90 x 6

DB Row
120 x 12
120 x 15

Sumo Deads
315 x 3
315 x 4

Super Squat
10 plates x 10
10 plates x 10
10 plates x 10

Supinated Grip Pullups
10
10

Triceps BW Press
20
20

Dual DB Swing
45 x 10
45 x 10

10 minutes on bike

Posted by: boilermaker

Hey there YM! How's that little one?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

Hey there YM! How's that little one?

She's GREAT. It seems like she learns something new everyday. How are things with you?

Posted by: yellowmoomba

4/12/08

Fullbody

* 10 minutes on tread

Trap Bar Deads
405 x 5
405 x 5

Weighted Wide Grip Pullups
BW +45 x 5
BW +45 x 5
BW +45 x 5

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

Leg Press Machine
300 x 10
300 x 10

Weighted Supinated Grip Pullups / superset / Weighted Wide Grip Dips
BW +45 x 5 / superset / BW +45 x 5
BW +45 x 5 / superset / BW +45 x 5

1 Armed Standing DB Press
55 x 10
55 x 10

Hammer Strength Shrug
270 x 10
270 x 10

Machine Row
245 x 7
245 x 7

** 10 minutes on bike

Posted by: Archangel

Yep, looks like your back to your ole INSANE self BRother YM!!! Keep it up, glad the little one is doin Great too!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Yep, looks like your back to your ole INSANE self BRother YM!!! Keep it up, glad the little one is doin Great too!!!

Thanks...I feel a lot better this month compared to last month.

Posted by: yellowmoomba

4/14/08

Fullbody

*14 minutes on tread

Squat
275 x 10
300 x 2
225 x 12

Weighted Chins
BW +70 x 5
BW +90 x 3
BW +90 x 3
BW +45 x 8

Xpload incline chest press
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3

T-Bar Row
160 x 5
160 x 5
160 x 5

Medicine Ball Pushup
25
20

* Nice simple workout today.

I'm heading to Orlando Thursday for a week long conference. I'll probably use it as deload week.

Posted by: boilermaker

Quote:

Originally Posted by yellowmoomba

4/14/08

Fullbody

*14 minutes on tread

Squat
275 x 10
300 x 2
225 x 12

Weighted Chins
BW +70 x 5
BW +90 x 3
BW +90 x 3
BW +45 x 8

Xpload incline chest press
390 x 3
390 x 3
390 x 3
390 x 3
390 x 3

T-Bar Row
160 x 5
160 x 5
160 x 5

Medicine Ball Pushup
25
20

* Nice simple workout today.

I'm heading to Orlando Thursday for a week long conference. I'll probably use it as deload week.

WOW! is all i can think of.

I'm doing great, man. Really, things are good. We added another little one last fall to our family. Put some pics in the gallery. Except for that tax day bs tomorrow, i can't complain.

Posted by: naturaltan

Quote:

Originally Posted by yellowmoomba

Hey NT - Where ya been?? How's the family ? Any new ink ?

Oh you know ... here, there and a bit of everywhere. hehe

all is well with the family - except my daughter is growing up.

14 ... soon to turn 15 ... looking at getting her drivers license ... going to her 9th grade grad ... starting high school ... looking for a job. LOL

I have a few ideas ... just finalizing them. The wife had a one touched up recently.

So, how's fatherhood?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

Congrats on another boy!! I hear two kids are three times as hard as one.

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

Oh you know ... here, there and a bit of everywhere. hehe

all is well with the family - except my daughter is growing up.

Time to break out the bat since your daughter is turning 15

Fatherhood is great. The best part of my day is coming home and seeing my daughter run to me saying "Dadda"

Posted by: yellowmoomba

4/17/08

Deload week.

Fullbody

Nice EZ hotel workout. I'm in Orlando for the next 7 days so I figured this would be a good time for a deload. I've never really "deloaded". It's always either 100% effort or take 4 or 5 days off completely without the gym. To me it feels like a waste of time................

Pullups
10
10
10

Incline DB Press
65 x 15
65 x 15
65 x 15

Row Machine
190 x 15
190 x 15
190 x 15

Standing DB Shoulder Press
50 x 10
50 x 10

Leg Press Machine
200 x 15
200 x 15
200 x 15

Dips
10
10

Chins
10
10

1 - 1.5 mile run

Posted by: boilermaker

Orlando, eh? Say hi to the mouse for me. Was nice weather here today, but i'd rather be there

.

And no exercise is a waste of time, right? always good to be moving i think.

Posted by: yellowmoomba

4/24/08

Had three good de-load workouts last week.

Worked out on:

4/17/08
4/20/08
4/23/08

Did Pullups, Chins, Dips, Leg Press, Snatch, MP, Lunges, Rows and Bench all for out 10-15 reps with medium weight.

I'll probably start a new routine on Saturday.

Posted by: yellowmoomba

4/26/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.5
2 minutes at 4.0

Xpload Incline Chest Press(75 sec RI)
400 x 3
400 x 3
400 x 3
400 x 3
400 x 3

Weighted Pullups (90 sec RI)
BW +45 x 8
BW +45 x 8
BW +45 x 6

SLDL (75 sec RI)
225 x 10
225 x 10

Row Machine (30 sec RI)
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Super Squat Machine (90 sec RI)
10 plates x 10
10 plates x 10
10 plates x 10

Overhead BW Triceps Press
30

Medicine Ball Pushups
25

Hanging Leg Raise
20
15

10 minutes on bike at 7.0 rate

This was a great workout today. I was sweating like crazy.

Posted by: DOMS

Ow. Ow. Eye cramp! I've got an eye cramp!

Just reading that is insane. Excellent workout, yellowmoomba!

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

Ow. Ow. Eye cramp! I've got an eye cramp!

Just reading that is insane. Excellent workout, yellowmoomba!

Thanks DOMS. I think the deload week helped.

Posted by: yellowmoomba

4/28/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 7.5
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.5
1 minute at 4.0
1 minute at 12.5
2 minutes at 4.0

Trap Bar Deads
405 x 8
405 x 6
405 x 6

Weighted Chins
BW +45 x 5
BW +70 x 4
BW +90 x 3 | dropset | BW x 10

Push Press
155 x 5
155 x 5
155 x 5

Dual DB Swings
40 x 20
40 x 10

Incline Fly
60 x 12
60 x 12

** 10 minutes on bike (heart rate at 162)

Posted by: yellowmoomba

4/30/08

Fullbody

* 10 minutes on tread

DB Press
90 x 10
90 x 9
90 x 8

DB Row (no straps)
130 x 6
130 x 7
130 x 7

Deadlift
225 x 10
225 x 10

Sumo Dead
225 x 10

Lying BW Triceps Press
32
20

Reverse Fly
40 x 12
40 x 10

(supposed to do curls but I just feel like they are a waste of time compared to chins or pullups)

Chins
10

Supinated Grip Pullups
10

10 minutes on bike (160 heart rate)

Posted by: thewicked

WOW!!!!!

how do you feel after something like that? that's nutz!

Posted by: yellowmoomba

Quote:

Originally Posted by thewicked

WOW!!!!!

how do you feel after something like that? that's nutz!

Actually - not too bad. I thought Monday's workout was a lot harder.

BTW - Welcome to my Journal.

It's always good to see someone new in here.

Posted by: yellowmoomba

5/3/08

Fullbody

* 10 minutes on tread doing intervals

1 minute 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
1 minute at 4.0
1 minute at 12.5
2 minutes at 4.0

Weighted Dips
BW +45 x 10
BW +45 x 9
BW +45 x 8

Squat
225 x 15
275 x 8
225 x 10

T-Bar Row
160 x 8
160 x 8
160 x 7

Standing DB Press
55 x 12
55 x 10

Pullups
12
12

<<< workout ended >>> Baby B needed her diaper changed so I got called down to the daycare.

Posted by: yellowmoomba

5/6/08

Travelling again (in Switzerland)

Hotel Workout

15 minutes on tread

Machine Bench
Machine Row
Machine Extentions
BW Rows
Machine Shoulder Press
Trusters
Front Squat

(45 minutes)

Posted by: boilermaker

Hi there YM! Traveling a bit these days, I see.

Posted by: katt

Wow - Switzerland?? How long are you there for?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

Hi there YM! Traveling a bit these days, I see.

It's not too bad. Doing more than ever lately though

Quote:

Originally Posted by Katt

Wow - Switzerland?? How long are you there for?

Just got back last night. It's good to be home.

Posted by: boilermaker

welcome home! One question. Do they sell those knives over in switzerland??

Posted by: yellowmoomba

5/13/08

(Had a full seven days off)

Fullbody

* 10 minutes on tread doing intervals

1 minute 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 12.5
1 minute at 4.0
1 minute at 10.0
2 minutes at 4.0

Xpload Incline Chest Press(75 sec RI)
410 x 3
425 x 2
410 x 3
410 x 3
410 x 3

Weighted Pullups (90 sec RI)
BW +45 x 9
BW +45 x 8
BW +45 x 6

SLDL (75 sec RI)
225 x 10
225 x 10

Row Machine (45 sec RI)
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Super Squat Machine (90 sec RI)
10 plates x 12
10 plates x 12

Overhead BW Triceps Press
33

Medicine Ball Pushups
22

Hanging Leg Raise
20
15

10 minutes on bike at 8.0 rate

Posted by: yellowmoomba

5/16/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 1.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Trap Bar Deads
425 x 5
405 x 5
405 x 3 (slipped so I stopped)

Weighted Chins
BW +45 x 5
BW +100 x 2
BW +130 x almost 1 (one inch away from getting my chin over the bar) | dropset | BW +90 x 3 | dropset BW x 9

Push Press
165 x 4
165 x 4
165 x 3

Dual DB Swings
40 x 22

Incline Fly
65 x 12

Posted by: yellowmoomba

5/16/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 1.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Trap Bar Deads
425 x 5
405 x 5
405 x 3 (slipped so I stopped)

Weighted Chins
BW +45 x 5
BW +100 x 2
BW +130 x almost 1 (one inch away from getting my chin over the bar) | dropset | BW +90 x 3 | dropset | BW x 9
BW +90 x 3 | dropset | BW x 10

Push Press
165 x 4
165 x 4
165 x 3

Dual DB Swings
40 x 22

Incline Fly
65 x 12

** 5 minutes on bike

Posted by: Archangel

Incredible Chins Brother YM, my jaw HIT the floor when I read that!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Incredible Chins Brother YM, my jaw HIT the floor when I read that!!!

Hey AA - thanks

BW +130 would have been PB. I got BW +125 last year. I'm shooting for BW + 3 plates

Posted by: yellowmoomba

5/18/08

Fullbody

* 6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
2 minute at 10.0
1 minute at 4.0

Incline DB Press
105 x 3
95 x 5
95 x 6

DB Row
130 x 15 R | 13 L
130 x 15 R | 12 L

Leg Press
300 x 15
300 x 10

Lying BW Triceps Press
35

Hanging Leg Raise
15

Reverse Fly
40 x 13
40 x 10

Straight Arm Pulldowns (using an incline bench) ** new exercise
82.5 x 9
82.5 x 8

Medicine Ball Pushups
25

5 minutes on bike (160 heart rate)

*** tried to do a set of straight bar curls today but for some reason my left biceps tendon hurts when I do curls. This has been an ongoing issue for the past three or four months. Overall though I love my new 8 day split. I feel good and strong. My weight is at 188.

Posted by: yellowmoomba

5/20/08

Fullbody

* 10 minutes on tread doing intervals

1 minute 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 11
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Weighted Dips
BW +45 x 13
BW +90 x 4
BW +45 x 9

Squat
300 x 4 * shooting for 8 ....just didn't have it today
225 x 15

T-Bar Row
160 x 9
160 x 7
160 x 6

One Armed DB Clean and Press
65 x 10
65 x 10

Supinated Explode Pullups * pull up as fast and high as possible then down slow
10
8

Trunk Pulldowns
97.5 x 15
97.5 x 15

DB Lunge
75 x 6
75 x 6

** 5 minutes on bike

Posted by: yellowmoomba

5/23/08

Fullbody

* 8 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 1/2 minutes at 10.0
1 minute at 4.0
1 minute at 12.5
1 1/2 minutes at 4.0

Xpload Incline Chest Press(90 sec RI)
360 x 4
430 x 2
450 x 1
480 x 1
500 x 0

420 x 3
425 x 2
430 x 2

Weighted Pullups (90 sec RI)
BW +45 x 10
BW +70 x 4
BW +45 x 8

SLDL (90 sec RI)
245 x 12
245 x 10

Row Machine (45 sec RI)
255 x 4
255 x 4
255 x 4
255 x 4
255 x 4

Super Squat Machine (90 sec RI)
12 plates x 10
12 plates x 10

Smith Machine Press
185 x 15
185 x 12

Hanging Leg Raise
15

Posted by: DOMS

What is an Xpload exercise?

Miss or no miss, that's some good weights! How bad did you miss the 500?

Posted by: yellowmoomba

5/25/08

Fullbody

12 minutes on tread

Trap Bar Deads
315 x 6
430 x 3
430 x 3
455 x 1
500 x 0
480 x 0 (it's a mental thing...475 is current max)
405 x 3 (with a 5 second hold at the top of each rep)
405 x 3 (with a 5 second hold at the top of each rep)

Weighted Chins
BW +45 x 10
BW +45 x 8
BW +45 x 7

Clean and Press
135 x 10
135 x 10
135 x 10

Incline Fly
70 x 10
70 x 7

Hanging Leg Raise
15

Posted by: yellowmoomba

Quote:

Originally Posted by DOMS

What is an Xpload exercise?

Miss or no miss, that's some good weights! How bad did you miss the 500?

Xpload is similar to the Incline Hammer Strength Machine.

I've hit 505 before...This time - 500 moved .. but not much.

Posted by: yellowmoomba

5/27/08

Fullbody

* 10 minutes on tread

1 minute 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 11.0
1 minute at 4.0
1 minute at 10.0
2 minute at 4.0

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

DB Row
130 x 16 R | 14 L
130 x 14 R | 12 L

Leg Press
300 x 16
300 x 12

Overhead Rope Triceps Press
82.5 x 14
82.5 x 111

Incline Bench Straight Armed Pulldown
87.5 x 8
87.5 x 8

Reverse Fly
40 x 12
40 x 10

Arm Circuit
Medicine Ball Pushups | Supinate Grip Pullups | Medicine Ball Pushups | Supinate Grip Pullups
12 | 8 | 8 | 5
10 | 6 | 5 | 4

Swiss Ball Crunch holding 30lbs
15
15

10 minutes on bike (160 heart rate)

Posted by: Mista

You can move some weight! Nice work man.

Posted by: yellowmoomba

Quote:

Originally Posted by Mista

You can move some weight! Nice work man.

Thanks.....

I appreciate the comment.

Posted by: yellowmoomba

6/1/08

I took a couple extra days off this week due to family and work stuff. Today was a good day.

Fullbody

* 8 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
2 minutes at 10.0
1 minute at 4.0
45 seconds at 12.5
1:15 at 4.0

Weighted Dips
BW +70 x 9
BW +70 x 6
BW +70 x 7

Squat
275 x 12
275 x 8

Wide Grip Row Machine
200 x 8
200 x 8
200 x 8

One Armed DB Clean and Press
75 x 5
75 x 5

Explode Pullups (switched Wide Grip to supinated grip at the top of the pullup) - kinda like "clap pullups"
8
8

Trunk Pulldowns
107.5 x 15

Barbell Walking Lunge
80 x 25 steps
80 x 25 steps

Posted by: yellowmoomba

6/3/08

Fullbody

* 8 minutes on tread doing intervals

1 1/2 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 1/2 minutes at 4.0

Xpload Incline Chest Press(90 sec RI)
360 x 5
450 x 1
490 x 0
500 x 0
450 x 2
450 x 2
360 x 6
350 x 5

Weighted Pullups (90 sec RI)
BW +55 x 8
BW +55 x 6
BW +55 x 5

SLDL (90 sec RI)
255 x 10
255 x 10

T-Bar Row
165 x 6
165 x 6
165 x 6

Super Squat Machine (90 sec RI)
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5

Smith Machine Press
185 x 15
185 x 14

Hanging Leg Raise
20

Felt OK today. My legs were still a little tight from Sunday's workout. I'm pissed about missing 490 and 500 on the Xpload Machine. I'm not sure what is going on............after missing it last week I thought I would get it today. Next week I'm going to lighten up the load and get some more reps. I'll be traveling again (Denver) on Friday through the following Friday so I'll have see what kind of weight room the hotel has.

Posted by: yellowmoomba

6/5/08

Fullbody

11 minutes on tread

8 minutes at 4.0
2 minutes at 10.0
1 minute at 4.0

Trap Bar Deads
315 x 20
315 x 15

Weighted Chins
BW +45 x 8
BW +45 x 7
BW +45 x 6

Push Press
135 x 10
135 x 10
135 x 8

* Simple and effective workout today. I like my program but it's time to change the workouts. I'm going to shoot for 2 fullbody days plus two sport/cardio/plyo type days.

Posted by: Double D

Checking in and you are still kicking ass!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Checking in and you are still kicking ass!

Thanks for stopping by.

I've been out of town for the last 8 days. I still worked out every other day. No big weights but enough to keep me in check. I was in a intense 6 day IT security training class. Class was held from 8 AM- 6 PM then I studied 1 - 2 hours per night. Class ended yesterday then I flew home from Denver. I took my test this morning. It was a 250 question test. I finished it in 4 hours (we had 6). I'm sure I passed. I studied my ass off (on the plane, in the hotel, before class, after class, etc.)

Back to the workouts ......

I'm going to try an U/L split twice a week.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Next time you travel out west send me a PM
maybe we can put something together...

Hows life in daytwa? you surviving?

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Next time you travel out west send me a PM
maybe we can put something together...

Hows life in daytwa? you surviving?

Will do

I loved Denver. Actually I'm heading back there in August for a bachelor party then again in September for the wedding.

The suburbs are fine. I'm sure you have heard about the wonderful mayor of Detroit fiasco. If not .. check out Freep.com | Detroit Free Press | Detroit news, community, entertainment, yellow pages and classifieds. Serving Detroit, Michigan He is always on the front page.

The weather is nice (besides the latest storms). The sun is out, the water is warm and beer is chilled

How's life in AZ? Still hiking a lot?

Posted by: Stewart20

It's nice to see you back finally! What kind of training did you go for? Remember, in my past life I was an IT guy too, so it's still of some interest to me. I can't believe you had to study for a test, I thought it was just a training conference or something like that.

Ryan is doing great, he finally started walking, we are so relieved and happy for him! He will be 20 months this month, and I gotta tell you, he took his first steps at the very end of May, and now he is pretty much on the verge of learning how to run, it's amazing how quickly he mastered the whole thing, i guess that's what happens when you start so late

. He also has a "fan club" on our new block, it's so great, all the other kids, who of course are all older, they just love him. They walk with him up and down the block now, it's hysterical.

How old is Brooke now? What new tricks has she learned? Time is going too fast, I am so happy Ryan is walking, but I can't believe 20 months went by already. Do you have any plans for any more kids? I got the wife breathing down my neck every day now, I can only hold her off for so long!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

It's nice to see you back finally! What kind of training did you go for? Remember, in my past life I was an IT guy too, so it's still of some interest to me. I can't believe you had to study for a test, I thought it was just a training conference or something like that.

Ryan is doing great, he finally started walking, we are so relieved and happy for him! He will be 20 months this month, and I gotta tell you, he took his first steps at the very end of May, and now he is pretty much on the verge of learning how to run, it's amazing how quickly he mastered the whole thing, i guess that's what happens when you start so late

The training was for a CISSP. I can see why people think it's hard/tricky.

Certified Information Systems Security Professional - Wikipedia, the free encyclopedia

You'll see that Ryan will pick things up very quickly. Brooke is almost 22 months. She started putting three and four word sentences together. She knows the alphabet (her favorite letter is Z) and numbers 0 - 10. They learn FAST!!

It's fun to see your kid play with other kids. We have a bunch a bigger kids in the neighborhood who all love "baby Brooke". As far as more kids....my wife is due in December

We are not going to find out if it's a boy or girl. My wife likes surprises.

Good luck with #2

Posted by: Mista

How do you like the one arm clean and presses?

Posted by: yellowmoomba

Quote:

Originally Posted by Mista

How do you like the one arm clean and presses?

Love 'em. They are great for FB routines

Posted by: yellowmoomba

6/16/08

Worked out at my work's gym. Did mainly an upper body workout with lots of chins, elavated pushups, pullups, dips, elavated BW rows and some cardio work on the treadmill.

I was in some offsite conferences the last two days so FINALLY I am going to my normal gym tonight

Posted by: yellowmoomba

6/19/08

Fullbody

* 10 minutes on tread doing intervals

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
3 minutes at 4.0

Xpload Incline Chest Press (90 sec RI)
360 x 7
450 x 2
450 x 2
450 x 2
360 x 7
360 x 6

Weighted Pullups (90 sec RI)
BW +45 x 8
BW +45 x 8
BW +45 x 7

SLDL (90 sec RI)
265 x 8
265 x 6

T-Bar Row
170 x 7
170 x 7
170 x 6

Super Squat Machine (90 sec RI)
10 plates x 10
14 plates x 10
14 plates x 10

Smith Machine Press
185 x 15
205 x 13
225 x 7

Trunk Pulldown
97.5 x 20
97.5 x 20

Hanging Leg Raise
20

** 5 minutes on bike

Posted by: yellowmoomba

6/21/08

Fullbody

* 8 minutes on tread

1 minute 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 12.5
2 minute at 4.0

SUPERSET (60 sec RIs)
Weighted Chins | Clean-Front Squat-Standing Press Combo
BW +45 x 5 | 135 x 5
BW +45 x 5 | 135 x 5
BW +45 x 5 | 135 x 5
* these were fun !

Trap Bar Deads (30 sec RIs)
225 x 10
225 x 10
225 x 10
225 x 10

Fly (90 sec RIs)
65 x 10
65 x 10

Trunk Pulldowns | Hanging Leg Raise
105 x 20 | 10
105 x 15 | 10

Weighted Dips (90 sec RIs)
BW +45 x 12
BW +45 x 8
BW +45 x 7

** 5 minutes on bike

Posted by: yellowmoomba

6/23/08

Fullbody

Treadmill for 10 minutes

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0

Incline DB Press
95 x 8
95 x 6

DB Row
130 x 16 R | 14 L
130 x 15 R | 12 L

Leg Press
300 x 18
300 x 16

Lying BW Triceps Press
25
25
25

Hanging Leg Raise
15
15

Reverse Fly
40 x 15
40 x 10

Straight Arm Pulldowns (using an incline bench)
87.5 x 8
87.5 x 8

Medicine Ball Pushups
20
18
15

5 minutes on bike (160 heart rate)

Weighed in at 194 today

I'm up around 8 lbs from a month ago. I guess all the travelling and eating/drinking has caught up with me. Time to shed some lbs fatass!! I have next week off so hopefully I'll be doing something outside everyday. I'm ordering a weighted vest within the next week to tryout some new stuff.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Will do

How's life in AZ? Still hiking a lot?

Yah, laid around alot spaced out on vicodin the past month
following my bicep reattachment.

But getting back in the swing of things now

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Yah, laid around alot spaced out on vicodin the past month
following my bicep reattachment.

But getting back in the swing of things now

How'd you do that ?

Posted by: yellowmoomba

6/25/08

Fullbody

* 10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
2 minutes at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0

Weighted Dips (90 sec RI)
BW +70 x 8
BW +70 x 6
BW +70 x 8

Squat (60 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3

Wide Grip Row Machine (90 sec RI)
200 x 12
200 x 10

One Armed DB Clean and Press (90 sec RI)
80 x 3
80 x3

Explode Pullups (60 sec RI)
10
8

Trunk Pulldowns (90 sec RI)
97.5 x 20
97.5 x 20

** 13 minutes on the bike

(forgot about the lunges..)

Posted by: Double D

I like those workouts, looking good buddy.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

I like those workouts, looking good buddy.

Thanks DD. I am sweating my ass off, getting a good workout and out of the gym within an hour.

Posted by: yellowmoomba

6/27/08

Fullbody

* 10 minutes on tread

Xpload Incline Chest Press(60 sec RI)
270 x 10
410 x 3
410 x 3
410 x 3
410 x 3
410 x 3
360 x 6
360 x 5

Weighted Pullups (60 sec RI)
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +45 x 6
BW +45 x 5

SLDL (90 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3

T-Bar Row (60 sec RI)
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Super Squat Machine (60 sec RI)
10 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5

Smith Machine Press (60 sec RI)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Hanging Leg Raise
20
20

Posted by: yellowmoomba

6/29/08

Fullbody

* Warmed up shooting for about 15 minutes. I have not shot in a while. My shot was on but my ball handling skills were a little shakey.......

Clean-Front Squat-Standing Press Combo (60 sec RIs)
135 x 6
135 x 6
135 x 6
* Love these!!

Chins (30 sec RIs)
BW x 10
BW x 8
BW x 6
BW x 4

Trap Bar Deads (60 sec RIs)
315 x 10
315 x 10
315 x 10

Fly (60 sec RIs)
65 x 12
65 x 10

Hanging Leg Raise
15
15

DB Swings
40 x 15
40 x 15

** 3 minutes on the row machine

*** 5 minutes of stretching

Posted by: Double D

I like the good ole squat-clean! Crossfits do em all the time.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

I like the good ole squat-clean! Crossfits do em all the time.

I sweat like crazy doing those.

Posted by: yellowmoomba

6/30/08

Cardio
25 minutes of Heavy Bag work
plus 45 minutes walking the dog

*trying to add in some cardio days - my weight is down to 191

Posted by: yellowmoomba

7/1/08

Fullbody

* Warmed up shooting again for about 15 minutes

** All RIs were 60 secs - I was sweating like crazy.

DB Press
95 x 8

DB Row
130 x 12

DB Press
95 x 6

DB Row
130 x 12

DB Press
95 x 7

DB Row
130 x 12

Leg Press
300 x 15
300 x 12
300 x 10

Lying BW Triceps Press
25
25
25

Double Crunch
12
12
12

Reverse Fly
45 x 8
45 x 6

Straight Arm Pulldowns (using an incline bench)
92.5 x 8
92.5 x 7
92.5 x 6

DB Lunge
80 x 5 each

DB Side Lunge
80 x 5 each

Medicine Ball Pushups
20
20

*** 5 minutes on bike

Posted by: Double D

That looks like one hell of a workout! Howd you feel?

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

That looks like one hell of a workout! Howd you feel?

Great

I like the short RIs for fullbody programs.

==

I got 2 weighted vests today

They are from MRI.

One is a "slim version". It can hold up to 30 lbs. The other can hold up to 60lbs. I have 45 lbs of weights for now so I split them up (15 lbs in one and 30 lbs in the other). It's time to try out some new workouts with the weighted vest.

Posted by: Double D

Ya I got a weighted vest but its only 20lbs. I love em!

Posted by: yellowmoomba

AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL

THANKS FOR THE COMMENTS

http://www.ironmagazineforums.com/on...ml#post1801650

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL

THANKS FOR THE COMMENTS

http://www.ironmagazineforums.com/on...ml#post1801650

You go DAWG!

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