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

Quote:

Originally Posted by Archangel

Last 2 w/o's are great!!! How do you like the Standing DB Presses compared to the seated ones? I like 'em more, they feel like they work the delts more!!!

I like them too!! They work great

Quote:

But you could be, hell you could be the president

What is this .... Hair Club for men .... LOL hahaha

Rissole

Quote:

Just cause your not part of the team doesn't mean your not a MoFo

Thanks....

7/25/05

Chest and Tris

15 minutes on the bike

Incline DB Press
110 x 4
110 x 3
* Move up to 120's

Dips
bw +45 x 10
bw +45 x 7

Supinated Grip Incline Press
280 x 6
280 x 5

Smith CG Press
4 plates x 5
4 plates x 4

Lying Extentions
13
11

Diamond Pushup
17

Diamond Pushup | dropset | Regular Pushup
11 | dropset | 17

then 45 minutes of PT.

Posted by: gwcaton

Nice wo YM , as usual your chest and tri wo's are heavy and to the point

Posted by: Rissole

Damn....!! Your a machine!!

Posted by: yellowmoomba

Quote:

Originally Posted by gwcaton

Nice wo YM , as usual your chest and tri wo's are heavy and to the point

Thanks GW

It feels good upping the weights every week

Rissole - - I appreciate the comment

I can't wait to start doing deadlifts again. Unfortunately I probably won't/can't start those until September/October.

7/27/05

Physical Therapy - My ankle is responding well to the stretching. I'm still walking with a small limp though. I'm doing some hip exercises as well. I start my strength training on 8/8/05 - probably real light stuff but it's a start.

BACK DAY

5 minutes on the bike

Weighted Pullups
bw +45 x 7
bw +45 x 6

Weighted Chinups
bw +45 x 6
bw +45 x 5

DB Row
130 x 8 Right Arm | 7 Left Arm
130 x 8 Right Arm | 7 Left Arm

HS Low Row
190 x 10
190 x 9

Wide Grip T-Bar Row
2 plates x 13
2 plates x 11

Supinated Grip Pullup
bw x 7
bw x 6

Posted by: bludevil

Nice workout, weighted pullups #'s are very impressive. You must have some massive lats.

Posted by: gwcaton

Nice wo YM !

All Back

All Heavy

Say, is the wife still hitting the weights? Haven't seen you mention her training for awhile .

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Nice workout, weighted pullups #'s are very impressive. You must have some massive lats.

Thanks Blu....I wouldn't say massive but I like that word

GW - My wife is still hitting the gym just not as much as normal. She's putting in lots of OT. She's still exercising at least 3 times a week.

7/29/05

Delts/Traps

5 minutes on the bike

Standing DB Press
50 x 10
50 x 9
50 x 8

Upright Row
115 x 12
115 x 10
115 x 8

Side Raise
20 x 12
25 x 10
20 x 12

Barbell Shrug
225 x 10
225 x 10
225 x 10

Posted by: Archangel

Good lookin w/o Brother YM!!! Hows it goin, enjoying the weekend?

Posted by: Rissole

Posted by: The Monkey Man

Quote:

Originally Posted by Archangel

Good lookin w/o Brother YM!!! Hows it goin, enjoying the weekend?

...

...I wish my old lady got her ass in the gym as much as your wife!!

(She's getting too skinny)

Posted by: yellowmoomba

Hey guys - the weekend was alright....I spent most of it shopping for a pontoon boat. I've been looking online and in the local papers all week. I stopped by a few local marinas. I didn't really find much that I like for the $$. A guy that lives a few blocks away just put his on the market last night. It's pretty nice. The best part about the boat is the 40 HP 4 stroke Honda engine. It's super quiet. If it drives OK tonight I'm sure I'll buy because it's priced pretty fair. It's a 21' 1997 Premier with a trolling motor, electric anchor, stereo, seating for 10, and all the seat and boat covers. It just needs to be cleaned up. I sold my ski boat last weekend because we never really ski or wakeboard too much. Pontoons are a lot easier with a dog, cooler and friends. I'll probably get a wave runner next summer.

MM - It could be worse. She could be getting bigger

7/31/05

Biceps

*15 minutes on the bike

Seated Preacher DB Curls
45 x 12
45 x 7
45 x 7

Standing Barbell Curl
80 x 10
80 x 8

EZ Bar Reverse Grip Curl
65 x 14
65 x 11

ABS ???
* I haven't done abs in about two weeks.....

Hanging Leg Raises
15
15

Trunk Pulldowns
150 x 25
150 x 25

Posted by: gwcaton

Nice wo YM ,

I have th esame problem with calves that you have with abs

maybe today

You will probably make all kinds of new friends with a pontoon boat

Posted by: yellowmoomba

Quote:

Originally Posted by gwcaton

Nice wo YM ,

I have th esame problem with calves that you have with abs

maybe today

You will probably make all kinds of new friends with a pontoon boat

HAHA....I don't do calves much either (especially now)

The sandbar on the lake is loaded with pontoons. They are fun for late night rides too

I can see myself buying a ski boat in a few years but for now, the pontoon fits the bill better plus it's 1/2 the price so I can buy other toys

Posted by: yellowmoomba

8/1/05

CHEST/TRIS

*10 MInutes on the bike

DB Press
120 x 1 | 30 hold at the top
100 x 6
100 x 4
* I wanted to shot for 120 x 3 but I didn't have a spotter today. I'll get it next week.

Weighted Dips
bw +45 x 8
bw +45 x 6

Supinated Grip Incline Press
280 x 5
280 x 5

Overhead Rope Tricep Press
72 x 13
72 x 11

Diamond Pushup | superset | Pushup
15 | 15

Bosu Ball Wide Stance Pushup
11

Bosu Ball Close Stance Pushup | superset | Pushup
9 | 9

Cable Fly
40 x 18

Posted by: bludevil

Very nice numbers. Holding 120 for 30 is impressive. With all those pushup variations at the end, I bet that old chest was burning.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Very nice numbers. Holding 120 for 30 is impressive. With all those pushup variations at the end, I bet that old chest was burning.

Yeah - it was a good workout Blu!!

8/3/05

BACK DAY

Today was a quick back workout then back to work.

10 minutes on the bike

Weighted Pullups
bw +45 x 9
bw +70 x 4 | dropset | regular pullups x 8

Wide Grip T-bar Row
115 x 12
115 x 10

Weighted Chinups
bw +70 x 3 shitty ones
bw +45 x 6
bw +45 x 5

Machine Row
160 x 12
160 x 9

Posted by: bludevil

Short and Sweet, love those kind of workouts cause that's when I tend to get my best #'s

Posted by: JerseyDevil

Hey YM! The pontoon sounds sweet. Gotta keep Sampson happy, I know all about that

. Workouts looking super solid. PT going ok? I assume you are right on track, or knowing you, probably ahead of schedule.

Posted by: Archangel

Solid w/o there Brother YM!!! Hows the Healing going? Everything doin good?

Posted by: yellowmoomba

8/8/05

Hey guys I'll check in with you tomorrow...It's been busy around here...........Here's a quick post so I don't forget..........

Posted by: Archangel

Excellent #'s there my Friend!!! How are ya doin?

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Excellent #'s there my Friend!!! How are ya doin?

Thanks AA!

I'm doing pretty good. I had PT yesterday. I can finally start doing some light leg stretches and exercises. It's been 12 weeks since surgery. My Physical Therapist says that I'm doing great. I have good range of motion in my ankle and my strength is still pretty good in my hips and quads. I'm supposed to stretch 5 times a day (everyday). I have to write down all the exercises I should do. Basically I can do everything except squat, lunge and deadlift.

Besides that - I'm still looking for a pontoon. I've checked about 15 boats in person and hundreds on-line but haven't found the right one. I'm looking at another one today after work. I'm online everyday looking.

Football season is coming up. I just bought a couple tickets to the U/M vs. Minnesota game. I plan on taking my wife. I'm going to try to get U/M vs. Notre Damn at the game with some of my buddies.

Go Blue !!

AA - are you a college football fan?? I know Jersey is an Ohio State Fan....

Posted by: gwcaton

HMMMMMMMMM looks like the weight has gone up on DB presses and weighted dips . Good job YM. Looks like you are almost back to where you were and then some.

Posted by: yellowmoomba

Quote:

Originally Posted by gwcaton

HMMMMMMMMM looks like the weight has gone up on DB presses and weighted dips . Good job YM. Looks like you are almost back to where you were and then some.

Thanks for noticing GW...I'm getting there. I have to start watching my diet closer.....I've had too many cheat meals over the last 3 months. I think my waist line will start to go down once I start hitting my legs twice a week rather than O times

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

it will...

I have been chowing down tons of carbs to keep up my energy levels
and I can still see my waist

(from the front -

)

Posted by: yellowmoomba

Thanks.

Posted by: bludevil

Hey YM, nice numbers.
I'm a college football fan myself, although I pull for Duke Blue Devils and their football program probably couldn't beat my flag football team, but going to the games are still fun. My only hope is we beat our arch nemisis North Carolina in football.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Hey YM, nice numbers.
I'm a college football fan myself, although I pull for Duke Blue Devils and their football program probably couldn't beat my flag football team, but going to the games are still fun. My only hope is we beat our arch nemisis North Carolina in football.

LOL .....

I definately look forward to tailgating and college football

Posted by: Rocco32

Quote:

Originally Posted by yellowmoomba

8/8/05

Hey guys I'll check in with you tomorrow...It's been busy around here...........Here's a quick post so I don't forget..........

Great w/o YM! How'd the 120 go up? Easy or struggled?

Posted by: yellowmoomba

Quote:

Originally Posted by Rocco32

Great w/o YM! How'd the 120 go up? Easy or struggled?

Thanks

It was a struggle - that's why I only did one

Posted by: Pylon

Looking good, YM! I see you are back in full swing!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Looking good, YM! I see you are back in full swing!

I'm getting there

8/10/05

My PT said I'm progressing great. I'm not walking with a limp anymore. I'm psyched to start doing legs again (lightly)

BACK DAY and LEG DAY

5 Minutes on the treadmill at 3.5

Weighted Pullups
bw +45 x 8
bw +45 x 6

Machine Row
200 x 12
200 x 10

Weighted Chinups
bw +45 x 6
bw +45 x 5

DB Row
120 x 10 Right | 8 Left

Wide Grip Machine Row
165 x 10
165 x 8

LEGS

Runners Stretch
3 x 20 second hold

Leg Press
85 x 50

Calve Raise
25 x 15
25 x 15
25 x 15

Sumo Deadlift
135 x 15
* My hamstrings cramped up when I attempted the second set

SLDL
135 x 15

Leg Extentions
180 x 12
180 x 10

My legs going to be SORE tomorrow!!! I have't done a leg workout since the first week in May...............

Posted by: Archangel

Awesome news, glad your coming along just fine!!! You will be right back at it before you know it too, your last w/o was solid, sorry about your hammies though!!! Keep it up my Friend!!!

Oh yes, HUGE college football fan Brother YM!!!
Love the Missouri Tigers (Even though they are horrible) and the Crimson Tide, they are my Favorites!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Awesome news, glad your coming along just fine!!! You will be right back at it before you know it too, your last w/o was solid, sorry about your hammies though!!! Keep it up my Friend!!!

Oh yes, HUGE college football fan Brother YM!!!
Love the Missouri Tigers (Even though they are horrible) and the Crimson Tide, they are my Favorites!!!

Thanks for checkin' in AA!! Good to hear you are a CF fan!! I can't wait for the season to start

Posted by: The Monkey Man

You just can't do enough legs now can you? -

Posted by: yellowmoomba

8/12/05

Treadmill
5 minutes at 3.8 (it's a start

)

Delts/Traps

Upright Row to a Standing MP (superset)
100 x 12
100 x 10
100 x 8

Side Raise
20 x 15
20 x 12

Shrugs
225 x 12
225 x 10

Reverse Fly
35 x 9
35 x 8

Two Bench Deep Pushups * These really hit my front delts !!
25
18

STRETCHES for Achilles

2' hip drop

Runner Stretch

ABS

Trunk pulldown
150 x 25
150 x 25

I'm going to take Samson for a walk in a few hours and do some more stretches for my AT then sit in the Hot Tub

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

You just can't do enough legs now can you? -

haha .. My new program will be legs on Monday, Wednesday and Saturday

Posted by: Archangel

Awesome w/o there My Friend, can't wait to see your #'s on the legs!!! 3 days huh? BEAST!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Awesome w/o there My Friend, can't wait to see your #'s on the legs!!! 3 days huh? BEAST!!!

There may be a lot of numbers for legs but .... they'll be low for a while. I don't want to end up back in a cast

What a difference a week makes though.......I'm starting to see the light at the end of the tunnel of this LONG recovery.

Posted by: Archangel

Your gonna be right back where you finished in NO TIME!!! Your drive and motivation are VERY Inspirational to me, and I'm sure other people here. Thank you my Friend, and GODspeed your comeback!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Your gonna be right back where you finished in NO TIME!!! Your drive and motivation are VERY Inspirational to me, and I'm sure other people here. Thank you my Friend, and GODspeed your comeback!!!

I appreciate that AA

I hope you are right about my comeback

I'm really starting to feel like I'm getting back into my grove.

Waist is down to 35' and weight was 191 today although it's been in the 188 range all week

All I had for dinner last night was Sushi (rolls) and Shrimp........Oh well - I'm not really concerned about my weight. I've got 1 more inch to go on my waist

8/13/05

Biceps and Legs

Warmup -
* 10 minutes on the treadmill at 4.0

Seated DB Preacher Curls
50 x 9 Right | 8 Left
50 x 6 Right | 6 Left

Squat Press Machine
90 x 50
90 x 50
* Maaaaaan - my legs were burnin'

Straight Bar Curl
95 x 12
95 x 9

Sumo Style Deadlift
135 x 20
135 x 20
* No hamstring cramps today

EZ Bar Overhand Grip Curl
75 x 9
75 x 8

Leg Extentions
190 x 12
190 x 12

ABS

Hanging Knee Raises
15
15

Posted by: yellowmoomba

8/15/05

PT

I did a bunch of new exercises today.

LEGS

7 minutes on the treadmill (up to 4.2 rate)

Runners Stretch

Leg Press (machine at PT)
125 x 40
125 x 30

Wobble Board Ankle Rotation
3 sets

Hip bend/wall touches

Sumo Style Deadlifts
135 x 25
135 x 25

Calve Raises (on Leg Press Machine)
90 x 15
90 x 15
90 x 15

CHEST/TRIS

DB Press
110 x 3
110 x 4
110 x 2 (lost focus!!)

Weighted Dips
bw +70 x 7
bw +90 x 4
bw +45 x 8
bw +45 x 6

Supinated Grip Incline Press
240 x 6
240 x 6

Rope Overhead Press
150 x 13
150 x 12
150 x 13

Diamond Pushups
15
13

Pushups
21

ABS

Hanging straight leg raises
15
12

Posted by: The Monkey Man

That's a heluva WO -

How long?

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

That's a heluva WO -

How long?

Too long.......almost two hours. I figured I need to put in the extra time for my leg (a couple times a week).

Posted by: Rissole

Quote:

Originally Posted by The Monkey Man

That's a heluva WO -

That's a heluva understatement....

Hey YM, How's the repairs goin??

Posted by: Rocco32

Quote:

Originally Posted by yellowmoomba

Too long.......almost two hours. I figured I need to put in the extra time for my leg (a couple times a week).

But don't you love the 2 hour w/o's?!?

Posted by: yellowmoomba

Quote:

Originally Posted by Rissole

That's a heluva understatement....

Hey YM, How's the repairs goin??

Things are ahead of schedule

I hope to be jogging in 4 weeks then running 4 weeks after that

Quote:

Originally Posted by Rocco

But don't you love the 2 hour w/o's?!?

Not really ... haha

Posted by: yellowmoomba

8/17/05

Physical Therapy -

10 minutes on the treadmill. The last three minutes - I was at 4.3 rate. My Achilles is feeling much more flexible - just over the last 10 days.

Runners' Stretch
3 sets

Standing Calve Raise
3 sets

Close to the wall stretch
3 sets

4" Step Stretch
3 sets

Machine Calve Raise
40 x 12
40 x 12
40 x 12

Bending wall touches
3 sets

Stretched by Physical Therapist

Leg Press (at the gym)
180 x 20
180 x 20
180 x 20

SLDL
135 x 15
135 x 12

BACK

Weighted Pullups
bw +45 x 8
bw +45 x 6

Wide Grip Row
3 plates x 12
3 plates x 12

Weighted Chinups
bw +45 x 5
bw +45 x 6

DB Row
130 x 5 (lost grip)
100 x 12

ABS

Trunk Pulldowns
150 x 25
150 x 20

Posted by: Cold Iron

Impressive pullups YM

Posted by: yellowmoomba

Quote:

Originally Posted by Cold Iron

Impressive pullups YM

Thanks Cold Iron

Posted by: bludevil

I agree, doing pullups and chinups with 45lbs added at 8 reps is crazy. Nice job

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

I agree, doing pullups and chinups with 45lbs added at 8 reps is crazy. Nice job

Thanks Blu.... Where's your new journal???

Posted by: P-funk

For you

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

For you

Thanks....I have a gmail account

Posted by: Archangel

Brother YM, I agree!!! Awesome job my Friend!!!

Posted by: Pylon

Great w/o, YM! Glad to hear the ankle is treating you right!

Posted by: yellowmoomba

AA - Thanks

Too bad you are NOT moving to MI ....

PYLON - I'm pretty happy with my progress !!

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

moving to MI

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

TYPO

AA is moving to Missouri not Michigan..

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

MO not MI

Is he gonna develop one of those Drawls -

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Thanks Blu.... Where's your new journal???

Must admit, just been too lazy to start another one

Probably start it monday

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Is he gonna develop one of those Drawls -

maybe

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Must admit, just been too lazy to start another one

Probably start it monday

Definately!! I'd like to see it

Posted by: yellowmoomba

8/19/05

Delts/Traps

5 minutes on the treadmill - rate 4.4

PT exercises -

Runner's stretch

4" Box step down

Standing DB Press
* These are tough without using your legs....
55 x 10
55 x 10
55 x 8

Face Pulls with two cables
50 x 12
50 x 12

Face Pulls with bar
80 x 12
80 x 12

Deep Bench Pushups
26
18

Upright Row
115 x 12
115 x 9

Shrugs
225 x 10
225 x 10

ABS

Trunk Pulldowns
150 x 25

Posted by: Archangel

Excellent w/o there my Friend!!! I'll try not to get one of those drawls!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Excellent w/o there my Friend!!! I'll try not to get one of those drawls!!!

Great!!

8/20/05

Legs & Biceps

PT

10 minutes on the treadmill at 4.5

Biceps

Seated DB Curls
55 x 7
55 x 4
45 x 9

Straight Bar Curl
100 x 10
100 x 6

EZ Reverse Curl
75 x 10
75 x 9

Legs

Runners stretch

Leg Press
230 x 25
270 x 20
320 x 15
* This is a big jump in weights since the last leg workout

Sumo Style Deadlifts
135 x 8
225 x 10
225 x 10

ABS

Swiss Ball Crunch
holding 10 lbs x 20
holding 20 lbs x 15
holding 20 lbs x 15

Posted by: Archangel

LOL!!! Great lookin w/o there Brother YM!!! I can't believe you actually did somethin else with legs............. Your a friggen Beast my Friend!!! Keep it up!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

LOL!!! Great lookin w/o there Brother YM!!! I can't believe you actually did somethin else with legs............. Your a friggen Beast my Friend!!! Keep it up!!!

I told ya ... I'm going hit the wheels three times a week. I'm itching to get back on the football field

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

I told ya ... I'm going hit the wheels three times a week. I'm itching to get back on the football field

I hear ya my Friend!!!
Heres your competition!!!

Posted by: Rocco32

When can you play football again?

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

I hear ya my Friend!!!
Heres your competition!!!

Funny!!

Quote:

When can you play football again?

Hopefully by November/December. I had surgery on May 13. I'm hoping to come back after 6 months.....so that would be mid November.

Posted by: Rocco32

Good luck. Your recovering very well also aren't you?

Posted by: yellowmoomba

Quote:

Originally Posted by Rocco32

Good luck. Your recovering very well also aren't you?

Thanks...I'm well ahead of schedule. My PT would probably shit if I told her I was doing sumo's with 225 and leg pressing 300+ ..

Posted by: JerseyDevil

Hey YM! Good to see you coming back strong.

Yo bro..... Big Ten season starts in two weeks. I'm pumped, and I KNOW you are too!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Hey YM! Good to see you coming back strong.

Yo bro..... Big Ten season starts in two weeks. I'm pumped, and I KNOW you are too!

For sure!! Good to see you around

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Thanks...I'm well ahead of schedule. My PT would probably shit if I told her I was doing sumo's with 225 and leg pressing 300+ ..

Great news my Friend!!! Your right, she would defianltly be freakin out!!! Can't wait for College Ball my Friend, right around the corner!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Great news my Friend!!! Your right, she would defianltly be freakin out!!! Can't wait for College Ball my Friend, right around the corner!!!

U/M is ranked 4th....

.... hopefully their D is better than last year!!

Chest/Tris and Legs

PT -

10 minutes on the treadmill (last minute was at 4.6)

Runners Stretch
3 sets

Wobble Board
3 sets

Calve Raises
90 x 10
90 x 10
90 x 10

Wall Stretches
3 sets

Band around ankle side steps
3 sets

Stretched out by PT

(at the gym)

Leg Press
180 x 20
270 x 20
270 x 20

CHEST/TRIS

DB Press
110 x 4
110 x 3
100 x 5

Weighted Dips
bw +45 x 9
bw +90 x 3
bw +45 x 6

Smith CG Press
4 plates x 5
4 plates x 4

Rope Overhead Press
150 x 13
150 x 12

Bosu Ball Diamond Pushups
15
12

Bosu Ball Pushups
16

ABS

Trunk Pulldowns
150 x 25
150 x 20

Posted by: Archangel

4th huh? They will have a better defense than last year, I'll be pulling for 'em!!!
Excellent w/o there also, nice numbers!!!

Go BLUE!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

4th huh? They will have a better defense than last year, I'll be pulling for 'em!!!
Excellent w/o there also, nice numbers!!!

Go BLUE!!!

Thanks!! That's what I like to see "GO BLUE"!!

PT day combined with my workout takes 2 damn hours

Posted by: Archangel

2 hours wisely spent my Friend!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

2 hours wisely spent my Friend!!!

Good point

I'm a gym rat anyways!

Posted by: bludevil

Nice w/o yellow.
Must say, I've never been a big U/M fan, mostly because I dislike the basketball program, but now that they have a dukie running the bball team I might actually give their football team a chance. Ahhhh, nix that, my hatred runs to deep

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Nice w/o yellow.
Must say, I've never been a big U/M fan, mostly because I dislike the basketball program, but now that they have a dukie running the bball team I might actually give their football team a chance. Ahhhh, nix that, my hatred runs to deep

U/M is a great tradition to follow. I've been watching them for over 20 years ( I feel old now - THANKS). My buddys brother played for U/M from 2000 - 2003 so I got even more into the football games. I went to almost every home game for four years. Getting to know the players and traveling to their games were a blast. Notre Dame and Wisconsin were fun places to go along with Orlando in 2001 (Citrus Bowl) and LA in 2003 (Rose Bowl). I'm a big fan and probably always will be

Posted by: Rocco32

Great w/o and Archie's right, time well spent! Though don't you hate being stretched by the PT?!? I hate that LOL.

Posted by: yellowmoomba

Quote:

Originally Posted by Rocco32

Great w/o and Archie's right, time well spent! Though don't you hate being stretched by the PT?!? I hate that LOL.

That's the best part

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

That's the best part

... Lets not forget the massage -

Posted by: JerseyDevil

You know I love ya man, but "GO BUCKEYES!!!!". It'll be interesting to see if Teddy Ginn picks up where he left off in his freshman year.

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

... Lets not forget the massage -

LOL

8/23/05

45 minute walk through the woods with Samson

(I tried to jog a little)

Posted by: Archangel

For you my Friend!!!

For me!!!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

You know I love ya man, but "GO BUCKEYES!!!!". It'll be interesting to see if Teddy Ginn picks up where he left off in his freshman year.

#7 is a stud!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

For you my Friend!!!

For me!!!

VERY NICE AA!!! Thanks!

Posted by: Archangel

My Pleasure!!!

Posted by: yellowmoomba

8/24/05

Physical Therapy -

10 minutes on the treadmill at 4.0 - 4.4

Runners' Stretch
3 sets

Standing Calve Raise
3 sets

Wobble Board Rotation
3 sets

Stretched by Physical Therapist

(at the gym)

Sumo Style Deadlift
225 x 15
225 x 12

SLDL
135 x 15
135 x 12

BACK

Weighted Pullups
bw +45 x 7
bw +45 x 5
bw +45 x 6 (used straps on this set)

DB Row (used straps for all these sets)
130 x 12 Right Arm | 9 Left Arm
130 x 11 Right Arm | 7 Left Arm
130 x 9 Right Arm | 6 Left Arm
* These felt good. I could really feel the stretch.

Wide Grip Row
3 plates x 12
3 plates x 12

Weighted Chinups
bw +45 x 5
bw +45 x 6

Posted by: bludevil

no matter how many times I've said it, still amaze me doing pullups with 45 attached.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

no matter how many times I've said it, still amaze me doing pullups with 45 attached.

Thanks blu...Earlier this year I was trying to do pullups with three plates

I was able to do 1 rep ( chin cleared the bar ) with 100 lbs

but that's as high as I got. I started out using 20 lbs and just keep adding weight. 45 is good weight for me...sometimes I get 7, 8, 9 or 10 (on a good day).

My back is "feeling it" today from doing the DB Rows yesterday. I was able to get some extra reps because I used straps ( it made a big difference as far as focusing on my back rather than my grip ).

I'm still waiting to see your new journal...

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

I'm still waiting to see your new journal...

I posted the gist of my routine in rocco's journal. I'm hesitating starting a new journal because I don't know how much longer I'm going to stay on my current routine. Strength gains aren't coming as fast as I would like, so I'm thinking of going back to a routine I used before with great results hypertrophy and strength wise (Hybrid Hypertrophy). I know my next routine will be the HH routine, but how soon is yet to be determined. I may wait until I start the HH routine before starting a new journal.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Sounds good Blu..

8/26/05

Delts/Traps

5 minutes on the treadmill - rate 4.2

PT exercises -

Runner's stretch

Standing DB Press
60 x 9
60 x 8
60 x 6

Upright Row
115 x 12
115 x 10

Deep Bench Pushups
30
20

Side Raise
20 x 15
20 x 15

Shrugs
225 x 10
225 x 10

Posted by: yellowmoomba

8/27/05

Legs & Biceps

PT

10 minutes on the treadmill at 4.2

Biceps

Seated DB Curls
55 x 9
55 x 7

Straight Bar Curl
100 x 12
100 x 9

EZ Reverse Curl
85 x 10
85 x 8

Single arm Cable Curls
70 x 15
70 x 12

Legs

Runners stretch

Squat Press Machine
270 x 20
270 x 20
270 x 20

Leg Extentions
205 x 10
205 x 10

ABS

Swiss Ball Crunch
holding 20 lbs x 25
holding 20 lbs x 25

Posted by: Archangel

Great lookin w/o's there BRother YM, looking REAL solid!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Great lookin w/o's there BRother YM, looking REAL solid!!!

Thank you AA!!

8/30/05

I forgot my gym bag yesterday so I took the day off

LEG DAY

15 minutes on the treadmill. I got up to 4.8 rate (only briefly) but I averaged about 4.3

Squat Press Machine
320 x 20
360 x 20
360 x 15

SLDL
135 x 12
135 x 12
135 x 12

Calve Raises
BW x 15
BW x 15
BW x 15
BW x 15

Posted by: The Monkey Man

YM... You need to get down in the warm pool and run laps, side to side...

That would be the perfect strengthener for those foots of yours -

The 2 lanes in the warm pool at LTF Shelby are just over waist high,
I'm sure yours have to be similar!?!

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

YM... You need to get down in the warm pool and run laps, side to side...

That would be the perfect strengthener for those foots of yours -

The 2 lanes in the warm pool at LTF Shelby are just over waist high,
I'm sure yours have to be similar!?!

I thought about that today when I was at LTF.....Good idea

Posted by: yellowmoomba

8/31/05

Chest/Tris

PT -

10 minutes on the treadmill

Runners Stretch
3 sets

Wobble Board
3 sets

Hip Band Stretch
3 sets

CHEST/TRIS

DB Press
100 x 6
100 x 5
100 x 5

Weighted Dips
bw +45 x 9
bw +45 x 6
bw +45 x 5 |dropset| bw x 3

Supinated Grip Press
230 x 7
230 x 7
230 x 5

Rope Overhead Press
140 x 12
140 x 10

Diamond Pushups
15

ABS

Trunk Pulldowns
150 x 18
150 x 18

Posted by: Archangel

Awesome w/o there Brother YM!!! Excellent #'s!!!

Posted by: Pylon

Looks like another fine w/o, YM. Well done!

Posted by: yellowmoomba

Thanks guys

I was pretty happy with the workout considering I banged up my left shoulder and wrist on Saturday. It's still sore but getting better daily.

Posted by: yellowmoomba

9/1/05

10 minutes on treadmill at 4.0

BACK

Weighted Pullups
bw +45 x 8
bw +45 x 6

DB Row (used straps for all these sets)
130 x 13 Right Arm | 10 Left Arm
130 x 12 Right Arm | 7 Left Arm

Sumo Style Deadlift
225 x 15
225 x 15

Weighted Chinups
bw +45 x 6
bw +45 x 5

Wide Grip Row
3 plates x 10
3 plates x 7

PT

Runners Stretch
3 sets

Calve Raises
3 sets

Posted by: buildingup

on weighted pullups are your arms wide apart?

Posted by: yellowmoomba

Quote:

Originally Posted by buildingup

on weighted pullups are your arms wide apart?

Yes - I'd say somewhere between 4 and 4 1/2 feet.

Posted by: Archangel

You have awesome pulling strength my Friend!!! Props to your w/o!!!

Posted by: Archangel

Tomorrow, 2:30 KDNL Channel 30 for me, will be watching Michigan my Friend!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Tomorrow, 2:30 KDNL Channel 30 for me, will be watching Michigan my Friend!!!

Me too!! I can't wait!! I have tickets for next weeks game against Notre Dame. I'm heading down to Ann Arbor with a bunch of college buddies (there goes the diet

)

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

Me too!! I can't wait!! I have tickets for next weeks game against Notre Dame. I'm heading down to Ann Arbor with a bunch of college buddies (there goes the diet

)

That sounds like a blast, have a great time, should be a great game too!!!

Posted by: yellowmoomba

9/3/05

10 Minutes on the treadmill at 4.0 (I got up to 5.0 - for about a minute)

Shoulders/Biceps

Standing DB Press
55 x 11
55 x 10
55 x 9

Seated DB Curls
50 x 10
50 x 7

Side Raises
17.5 x 20
20 x 15

Straight Bar Curl
110 x 8
110 x 5

Upright Row
115 x 12
115 x 10

Reverse Grip Curl
85 x 12
85 x 12

Reverse Fly
35 x 10
35 x 8

ABS

Swiss Curl Crunch w/ 20lbs
15
15
15

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

That sounds like a blast, have a great time, should be a great game too!!!

Sure!! How was the game last night?

Posted by: Archangel

Game was fun!!! I like watching it differently than most fans who just want the Rams to win, I like watching position players and see who I think should make the team, ya know what I mean?!!

Posted by: Rocco32

Nice w/o's YM. I wish I knew more about sports so I could say more in here LOL.

Posted by: yellowmoomba

Quote:

Originally Posted by Rocco

I wish I knew more about sports so I could say more in here LOL.

I'm sure you watch some sports.......

Quote:

Originally Posted by Archangel

Game was fun!!! I like watching it differently than most fans who just want the Rams to win, I like watching position players and see who I think should make the team, ya know what I mean?!!

I know what you mean .... I'm always looking for new plays for my football team by watching different formations.

Michigan took care of business today. I'm still kinda worried about their Defense though.

I saw Missouri won too

Posted by: Archangel

Quote:

Originally Posted by yellowmoomba

I'm sure you watch some sports.......

Both of our teams won!!!

I LOVE Football!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Both of our teams won!!!

I LOVE Football!!!

Aaaaaaaaaaaahhhhhhhhh yeah!

9/4/05

LEGS

10 minutes on treadmill

Runners Stretch

Bent over wall touches

Squat Press Machine
360 x 21
410 x 16
410 x 15

SLDL
135 x 12
225 x 10
225 x 10

Standing Calve Raises
15
15
15

Shot Free throws for about 10 minutes

Posted by: yellowmoomba

9/5/05

5 minutes on the treadmill

CHEST/TRIS

DB Press
105 x 4
105 x 4

Dips
14
11

Supinated Grip Press
270 x 10
270 x 8

Rope Overhead Press
140 x 12
140 x 10

Smith CG Press
180 x 2
140 x 7

ABS

Trunk Pulldowns
150 x 30
150 x 25

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Shot Free throws for about 10 minutes

Any jumpers?... Or just straight shots, and running the ball down? -

Posted by: Rocco32

Quote:

Originally Posted by yellowmoomba

I'm sure you watch some sports.......

Women's volleyball, but I'm not watching for the scoring

Unfortunately I get roped into Nascar racing at work when we work nights. *YAWN*

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Any jumpers?... Or just straight shots, and running the ball down? -

No jumpers.....Just free throws (and running the ball down)

Quote:

Women's volleyball, but I'm not watching for the scoring Unfortunately I get roped into Nascar racing at work when we work nights. *YAWN*

See you DO watch some sports

Posted by: yellowmoomba

9/6/05

8 minutes on treadmill at 4.2

BACK

Weighted Pullups
bw +45 x 9
bw +70 x 3 | dropset | bw x 8

DB Row (used straps for all these sets)
130 x 12 Right Arm | 10 Left Arm
130 x 10 Right Arm | 9 Left Arm

Sumo Style Deadlift
225 x 17
275 x 10

Weighted Chinups
bw +45 x 5
bw +45 x 5 | dropset | bw x 4

ABS

Swiss Ball Crunch holding 20 lbs
30
25

Posted by: Pylon

Nice w/o YM!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Nice w/o YM!

Thanks Pylon !

9/7/05

Physical Therapy

5 minutes on the treadmill

3 sets of each exercise:

Hip Stretches with band

BAPS Board ankle rotation

Shuffle sideways with band

Forward lunge * first time doing these

Squat to a toe raise * first time doing these

Posted by: The Monkey Man

The pooool is calling you -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

The pooool is calling you -

I know....I know......

Posted by: The Monkey Man

DId you see my crappy vids? -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

DId you see my crappy vids? -

... I just check 'em out before you post in here......That looks like a cool gym......

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

... I just check 'em out before you post in here......That looks like a cool gym......

That's Lion's Den in Rochester...
(Where my GF works)

It's a sport specific studio, I just made a deal with the owner
today, so I can train there once a week -

It was designed for football players -

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

That's Lion's Den in Rochester...
(Where my GF works)

It's a sport specific studio, I just made a deal with the owner
today, so I can train there once a week -

It was designed for football players -

I'm jealous

Where in Rochester??

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I'm jealous

Where in Rochester??

Right in downtown... (North end)

$5 a week -

Posted by: Pylon

Quote:

Originally Posted by The Monkey Man

Right in downtown... (North end)

$5 a week -

Damn! That's a sweet deal!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Damn! That's a sweet deal!

No kidding!!

-----

It looks like its going to be a rough weekend (on the liver). I just got 2 U/M vs. ND tickets for Saturday and 2 tickets for the Lions vs. Packers game on Sunday

Posted by: IainDaniel

Hey YM... How goes the battle.

Lucky Bastard I wanna go to both games

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Hey YM... How goes the battle.

Lucky Bastard I wanna go to both games

Hey Iain -

I think I winning the battle..........I'm getting close to jogging which put me that much closer to playing sports again. It's been a LONG 4 months. My calve is still pretty weak but I'm doing rehab at least 4 days a week. I see the doctor for my followup appointment on 9/19/05. That's about 18 weeks post op. I hope to get the green light to return to sports as soon as my leg is strong enough.

What's going on with you?

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Pool work, would have strengthened those calves up faster -

Posted by: IainDaniel

Quote:

Originally Posted by yellowmoomba

Not a heck of alot, Just waiting for Hockey season to start up, and watching the little guy grow up. Glad to see you recovery has been progressing well. Any chance of playing football this year?

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Pool work, would have strengthened those calves up faster -

Now that I know I can do a lunge and single leg toe raise I feel more comfortable trying to jog. I know I should jump in the pool first

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Not a heck of alot, Just waiting for Hockey season to start up, and watching the little guy grow up. Glad to see you recovery has been progressing well. Any chance of playing football this year?

I bet he is growing fast!!!

I planned on starting to play ball in November....we'll see ????

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

Now that I know I can do a lunge and single leg toe raise I feel more comfortable trying to jog. I know I should jump in the pool first

The thing about the water is...

You can work any motion you want...
running,
side to side,

and you will strengthen those muscles,
but there will be no rough impacts to inflame anything

Posted by: bludevil

Good luck on the dr. visit. Hopefully all systems are GO.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Good luck on the dr. visit. Hopefully all systems are GO.

Thanks -

Me too!!

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

The thing about the water is...

You can work any motion you want...
running,
side to side,

and you will strengthen those muscles,
but there will be no rough impacts to inflame anything

I just need to get my butt in there!! haha

9/8/05

Delts/Traps

10 minutes on the treadmill

Standing DB Press
55 x 12
55 x 11
55 x 9

Side Raises
20 x 15
20 x 15

Upright Row
115 x 14
115 x 11

Deep Bench Pushups
30
20

Single Arm Reverse Fly
25 x 15
25 x 15

Shrugs
225 x 10
225 x 12

ABS

Trunk Pulldowns
77.5 x 30
87.5 x 20

Swiss Ball Crunch holding 20lbs
25

Jogged two laps around the gym

* my first time jogging

Posted by: Pylon

Good looking w/o, YM. Good luck with the Dr.!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Good looking w/o, YM. Good luck with the Dr.!

Thanks!

9/9/05

Legs / Biceps

10 minutes on the treadmill at 3.8

Squat Press Machine
360 x 25
450 x 15
540 x 12
* I was REAL happy with this set

Straight Bar Curl
110 x 10
110 x 7

SLDL
225 x 10
225 x 10

Seated DB Curl
50 x 10
50 x 8

Standing Calve Raises
15
15
15
15

Lunge w/ 20lbs
10 each leg
10 each leg

Leg Extention
130 x 15
130 x 12

Reverse Grip Curl
95 x 10
95 x 7

Posted by: Rocco32

Strong as ever YM!!! How's the ankle?

Posted by: yellowmoomba

Quote:

Originally Posted by Rocco32

Strong as ever YM!!! How's the ankle?

The achilles is healing........just toooooooooo slow.

My boyz in BLUE choked today against ND

Posted by: P-funk

Quote:

Originally Posted by yellowmoomba

My boyz in BLUE choked today against ND

I am a big ND fan so I loved it. There is no reason why Mich. shouldn't have won that game. They just couldn't get anything going. I wonder how far they will dro pin the rankings now?

Posted by: yellowmoomba

Quote:

Originally Posted by P-funk

I am a big ND fan so I loved it. There is no reason why Mich. shouldn't have won that game. They just couldn't get anything going. I wonder how far they will dro pin the rankings now?

Michigan just couldn't get anything going.....................

ND made plays when they had to.........

Posted by: Archangel

Sorry Brother YM, Michigan had several chances, I couldn't believe my eyes!!! ND is a good team though, They'll bounce back and get it next week!!!

Posted by: The Monkey Man

Football -

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Sorry Brother YM, Michigan had several chances, I couldn't believe my eyes!!! ND is a good team though, They'll bounce back and get it next week!!!

They better.........they play Eastern Michigan

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Football -

YEAH - FOOTBALL !!!!

Posted by: IainDaniel

Henne sucked ass that is why they lost.

Shit even I could have batted down, and made a few interceptions the way he was telegraphing eveything. Notre Dame played well though.

Posted by: IainDaniel

At least your lions won

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Henne sucked ass that is why they lost.

Shit even I could have batted down, and made a few interceptions the way he was telegraphing eveything. Notre Dame played well though.

No kidding.....The one bad thing about going to the game is the lack of instant replay..........The offense looked pretty weak though. I just found out Tim M. (tight end) broke his arm and three offensive lineman are hurt....and Mike Hart pulled a hammy.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

At least your lions won

That was a fun game......

You get to see DETROIT's finest when you go to a Lions game.... LOL

It's not like watching a game at the Silverdome though.....You could always see a couple good fights in the upper bowl. haha

Ford Field was rocking. It was packed and people were on their feet most of the game

Parking wasn't bad either considering there was a Tiger game a noon and the Lions played at 4.

I can't wait for the Superbowl parties in D-Town

Posted by: yellowmoomba

9/12/05

PT -

10 minutes on the treadmill at 4.0

Wobble Board
3 sets

Hip Band Stretch
3 sets

Bench Squats w/ 14lbs
3 sets

Flex board standing on one foot
3 sets

Calve Raises
3 sets

Stair climber
Level 5 out of 10 for 5 minutes

Leg Press
360 x 20
360 x 15

CHEST/TRIS

Incline DB Press
110 x 3
110 x 3
100 x 5

Weighted Dips
bw +45 x 10
bw +45 x 7
bw +45 x 6

Rope Overhead Press
82.5 x 8
77.5 x 12

CG Press
135 x 15
135 x 12

Supinated Grip Press
180 x 9
180 x 10

ABS

Trunk Pulldowns
150 x 25
150 x 20

Hanging knee raise
20

Posted by: The Monkey Man

Goin kinda heavy on those presses, eh?

x3
x3
x5

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Goin kinda heavy on those presses, eh?

x3
x3
x5

I was shooting for sets of 5

I'm about ready to make a change to my routine soon but I wanted to get 110 x 5 before I changed things up. I got 110 x 4 a couple weeks ago. I think if I go much higher I'm risking injury

I start school tomorrow. So Tuesday nights I'll be at LTU

I need seven classes to complete my MBA. I started the program then took a couple years off due to work conditions. This is my first class back since my break.

I'm trying to read my text book but this damn IM gets in the way ... LOL

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I was shooting for sets of 5

I'm about ready to make a change to my routine soon but I wanted to get 110 x 5 before I changed things up. I got 110 x 4 a couple weeks ago. I think if I go much higher I'm risking injury

I start school tomorrow. So Tuesday nights I'll be at LTU

I need seven classes to complete my MBA. I started the program then took a couple years off due to work conditions. This is my first class back since my break.

I'm trying to read my text book but this damn IM gets in the way ... LOL

MBA -

You're a pretty fart smeller

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

I start school tomorrow. So Tuesday nights I'll be at LTU

I need seven classes to complete my MBA. I started the program then took a couple years off due to work conditions. This is my first class back since my break.

LOL

]

I'm working on my MBA right now also. I'm through accounting and public relations, management theory up next. What are you taking?

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

]

I'm working on my MBA right now also. I'm through accounting and public relations, management theory up next. What are you taking?

I'm taking Human Resource Management this semester. I have the hardest classes done already (Accounting and Finance) along with MIS, Operations and Leadership. I'm looking forward to taking Project Management next semester along with marketing class. Where are you going ?

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Lindenwood University. It's a 15 month program, and my company is paying the bill!

the accounting sucked. We only have one really good Finance prof (according to all reports) so everyone tries to get in his class, which means only seniors actually get in. I'll be a senior next quarter, so I have mngt now, then finance, then marketing and I'll be done. That assumes I can take my capstone at the same time as marketing. Marketing should be easy, and the capstone is just a wrap up of the program with some writing tossed in.

My mngt cluster has the HR part in it, so we will have to keep in touch over any touchy stuff that comes up. I've got some good HR people to help me if I run into issues, so I can lean on them if you get stuck as well.

Posted by: Archangel

Hows it goin Brother YM? What are you thinking of changing your routine to my Friend?

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Lindenwood University. It's a 15 month program, and my company is paying the bill!

the accounting sucked. We only have one really good Finance prof (according to all reports) so everyone tries to get in his class, which means only seniors actually get in. I'll be a senior ne