Weighted vest, combos, circuits, plyos and bag work [Forum Archive]

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Weighted vest, combos, circuits, plyos and bag work

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Posted by: yellowmoomba

After four years in my last journal - it's time to start a new one. My new workout style will incorporate combos, circuits, some heavy weight once in a while, jump roping, weighted vest exercises, interval training, core training and much more. Hopefully no workout will be the same and I'll progress in lifting faster, lifting more weight and have fun doing it. My goals are to stay fit and lean out.

Weighted in at 190 (down 4 lbs from last week)

Here's a link to my old journal for a reference.

http://www.ironmagazineforums.com/on...other-159.html

1st workout (Fullbody)

** Most RIs were 60 secs

*** I wore a 15 lbs weighted vest for the entire workout

* 10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minutes at 4.0
30 seconds at 12.0
90 seconds at 4.0

Circuit #1
Snatch
70 x 5
Push Press
40 x 5
Dual DB Swing
40 x 5
Pullups
BW +15 x 5
Pushups
BW +15 x 5

(90 seconds b/w Circuits)

Circuit #2 and 3
Snatch
70 x 3
Push Press
40 x 3
Dual DB Swing
40 x 3
Pullups
BW +15 x 5
Pushups
BW +15 x 5

Squat
225 x 8
225 x 8
225 x 8

Row Machine
200 x 8
200 x 8

Lying Tricep Press | BW Rows Superset
15 | 10
15 | 10

Side bends
45 x 10
45 x 10

DB Deadlift twist
75 x 10
75 x 10

Planks (45 sec RIs)
30 seconds
30 seconds
30 seconds
30 seconds

Posted by: Built

Interesting!

Where did you get this idea, and what will your diet be during this period?

Posted by: yellowmoomba

Quote:

Originally Posted by Built

Interesting!

Where did you get this idea, and what will your diet be during this period?

I just want to try something new. I combined a bunch of different exercises that I like and some new ones.

My diet will be "cleaner". Normally its:

Protein Shake and oatmeal with PB for breakfast plus coffee
Yogurt and banana or apple for a snack
Salad with nuts and soup for lunch
Zone bar for snack plus coffee
(WORKOUT) then a protein shake with OJ, banana and fro-yogurt
Dinner is a veggie, whole wheat noodle and chicken/fish/or Steak
Protein Shake before bed

Weekends it's ok - usually Pizza on Friday nights but good foods for the rest of the weekend - a few beers on Saturday in the summer time.

I think my "extra cardio" days will help. Speaking of that - it's time to go get some exercise instead writing about it.

Posted by: Built

I should have clarified - I meant are you eating at maintenance, bulking or cutting - and what macros you'll be running.

Let us know how this works for you.

Posted by: yellowmoomba

Quote:

Originally Posted by Built

I should have clarified - I meant are you eating at maintenance, bulking or cutting - and what macros you'll be running.

Let us know how this works for you.

I will me "maintaining" - or just above. I average about 3000 cals a day.

It's good to see someone new in my journals. What's your program like ?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I will me "maintaining" - or just above. I average about 3000 cals a day.

It's good to see someone new in my journals. What's your program like ?

Yeah, he's sick of us regulars

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Yeah, he's sick of us regulars

Funny

Posted by: Built

I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.

Posted by: yellowmoomba

Quote:

Originally Posted by Built

I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.

I always like to see what others are doing.

I'll check it out tonight.

We just had some visitors stop by.

Posted by: yellowmoomba

7/6/07

Cardio - 40 minutes

20 - one minute intervals (walk wearing a 30lb weighted vest)
(Run for a minute / walk for a minute) = 1 interval

Posted by: Double D

30lbs vest! The worst! I got a 20 and I hate it!

Posted by: yellowmoomba

7/7/08

Fullbody

* I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0
(1 minute lost between changing speeds)

SUPERSET
Xpload Incline Chest Press | Chins (60 second RIs between supersets)
360 x 5 | 8
360 x 5 | 6
360 x 5 | 7
360 x 4 | 6
360 x 4 | 6

Trapbar Deads (90 sec RIs)
315 x 10
315 x 10
315 x 10

SUPERSET
Fly | Reverse Fly (60 second RIs between supersets)
65 x 10 | 40 x 8
65 x 10 | 40 x 6

SUPERSET
T-bar Rows | Feet elavated pushup (60 second RIs between supersets)
135 x 8 | 15
135 x 8 | 15

Dual DB Swings (60 sec RIs)
40 x 12
40 x 12

Planks (60 sec RIs)
45 seconds
45 seconds
45 seconds

Treadmill
10 minutes on 5.0 incline at 4.0

Using the 15 lb vest was fun and challenging. I think I'm going to like this new style.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

30lbs vest! The worst! I got a 20 and I hate it!

Wait until I load it up with 45 lbs.

Posted by: Double D

I started to do one of the hardest Crossfits I have ever done with a 20lbs vest on then though better of it and took the damn thing off.

Posted by: yellowmoomba

7/9/08

Fullbody

* weight 188 (down 6 lbs in two weeks)

** All RIs were 60 secs except where noted

** I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 1/2 minutes at 4.0
1 1/2 minutes at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
30 seconds at 12.0
1 1/2 minutes at 4.0
(1 minute lost between changing speeds)

Supinate Grip Pullups | Dips Giant set
5 | 5 | 5 | 5
5 | 5 | 3 | 3
5 | 5 |

Clean-Front Squat-Standing Press Combo (90 sec RIs)
135 x 4
135 x 4
135 x 4

Squat
225 x 5
225 x 5
225 x 5
225 x 5

Row Machine (30 sec RIs)
245 x 5
245 x 5
245 x 5
245 x 5

Saxon Bends
12.5 x 10
12.5 x 10

Planks on Upside down Kettle Balls (handles on floor and hands on balls) (15 sec RIs)
20 seconds
20 seconds
20 seconds

Staggered Hand Pushups (one hand 1 foot in front of the other)| Wide Grip Pullups superset
10 | 8
10 | 8
10 | 8

Wide Pushups on Kettle Balls (Bulb on floor and hands on handle)
12
12
12

Swiss Ball Crunch with 20lb Coreball
20
20

Standing One Armed DB Press
55 x 10
55 x 10

10 minutes on tread on 5.0 incline and 4.0 rate

FUN WORKOUT TODAY

Posted by: Double D

Sick workout buddy.

Posted by: yellowmoomba

7/11/08

Fullbody

* weight 188

** All RIs were 60 secs

** I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
45 seconds at 12.5
45 seconds at 4.0
1 minute at 8.0
1 minute at 4.0
(30 seconds lost in changing speeds)

Super Squat Machine
16 plates x 5
16 plates x 5
16 plates x 5
16 plates x 5

One Armed DB Press
80 x 8
80 x 8
80 x 8

DB Row
100 x 15
100 x 12

Hanging Leg Raise
15
15

Straight Arm Pulldowns (using an incline bench)
87.5 x 10
87.5 x 10

SLDL
225 x 5
225 x 5
225 x 5
225 x 5

Dips - slow
10
8

Pullups - slow
8
6

Great workout....I was sweating like crazy again. I love using the weighted vest.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

Sick workout buddy.

Thanks DD. Have you leaned out quite a bit since you started doing CF?

Posted by: Double D

My diet isnt very good most of the time, but I have noticed a pretty good difference in the past 4 months. Getting stronger while leaning out is nice.

Posted by: Scarface30

hey yellowmoomba

I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea

..if that's alright with you? lol

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

hey yellowmoomba

..if that's alright with you? lol

Sounds good. Welcome

Why are you not in the gym?

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

Sounds good. Welcome

Why are you not in the gym?

well, I'm out in the field doing exploration (I work for a mining company as a geology student for the summer) at least 4 days a week, so that means I am not close to civilization and/or a gym. although I get one hell of a workout trekking through the woods all day carrying a pack full of rocks! lol

Posted by: yellowmoomba

7/13/08

Fullbody

* Shot for about 15 minutes to warmup.

** Wore a 30 lb Weighted Vest

6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0

*** All RIs were 60 seconds

Push Press 125 x 10

Chins BW +30 x 8

Push Press 125 x 10

Chins BW +30 x 8

Push Press 125 x 8

Chins BW +30 x 6

Leg Press
220 x 15
300 x 12
340 x 10
380 x 8

SUPERSETS
BW +30 Row 10
Crossover Pushups on Med Ball 20

BW +30 Row 10
Crossover Pushups on Med Ball 18

BW +30 Row 10
Crossover Pushups on Med Ball 16

BW +30 Squats
25
25

Trunk Pulldowns
102.5 x 20
102.5 x 20

Close Grip Press
225 x 5
225 x 2
225 x 2

Hanging Leg Raise
15
15

Close Hand Postion Pushups
20

Wide Hand Position Pushups
20

**** 5 minutes on tread on 5.0 incline at 4.0 rate

***** Moving from the 15 lb to the 30 lb weighted vest made a little difference but not as much as I thought.

Posted by: yellowmoomba

7/15/08

Fullbody

* Wore a 30 lb Weighted Vest

8 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0

*** All RIs were 60 seconds (except TB deads)

Xpload Incline Press
320 x 5

Supinated Grip Pullups
6

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
425 x 3

Supinated Grip Pullups
8

Xpload Incline Press
425 x 3

Supinated Grip Pullups
7

Trap Bar Deads (2 min RI)
315 x 12
315 x 12
315 x 10

Triceps BW Press
10
10
10

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

Swiss Ball Crunch holding 20lbs
20
20

Hanging Leg Raise
15
15

Planks (45 sec RI)
45 secs
45 secs
45 secs

*** 10 minutes on tread at 3.5 rate and 4.0 incline

Posted by: Double D

How do you like the supinated grip pullups? I really like em!

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

How do you like the supinated grip pullups? I really like em!

They are good. I try to switch my hand position every workout between supinated, wide grip and chins.

Posted by: yellowmoomba

7/17/08

Upper Body

* Right hip flexor a little sore so it's a upper body workout only today

6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0

** All RIs 60 secs

Dips
BW +45 x 8

Pullups
BW +45 x 8

Dips
BW +45 x 8

Pullups
BW +45 x 7

Dips
BW +45 x 8

Pullups
BW +45 x 6

Xpload Shoulder Press
180 x 12
270 x 6
270 x 6

Row Machine
255 x 6
255 x 6
255 x 6
255 x 6

Rope Overhead Triceps Press
77.5 x 12
77.5 x 8

Bar Pullups
8
8

Medicine Ball Pushups
25
20

Side Raises
25 x 10
25 x 10

Shrugs
270 x 10
270 x 10

Machine Bench Press
205 x 4
205 x 4

Posted by: naturaltan

Great new journal YM!

Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

Great new journal YM!

Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL

NT -
What a nice surprise

How's the family? Where ya been?

My weight fluctuates about 8 -10 pounds depending on the season. I've usually trained for sports but since I'm not playing much basketball or football I figured I could start training to stay healthy and look good

I love my new workouts - using the weighted vest is awesome. I'm about 188 now. I'd like to drop one more inch on my waist. Other than that - I'm content.

Posted by: yellowmoomba

7/18/08

Lower Body

8 minutes on tread

1 minute at 4.0
1 minute at 8.5
1 minute at 4.0
1 minute at 9.5
1 minute at 10.5
1 minute at 4.0 at 5.0 incline
1 minute at 4.0 at 10.0 incline
1 minute at 4.0 at 15.0 incline

SLDL
225 x 10
300 x 4
225 x 10

Side Planks
30 seconds
30 seconds

Super Squat Machine
10 plates x 15
10 plates x 10
10 plates x 10

Trunk Pulldowns
102.5 x 20
102.5 x 20

DB Snatch
80 x 6 (3 per side)
80 x 6 (3 per side)

Still pretty fresh. 40 minute workout today

No pain in my leg.

Posted by: naturaltan

Quote:

Originally Posted by yellowmoomba

NT -
What a nice surprise

I love my new workouts - using the weighted vest is awesome. I'm about 188 now. I'd like to drop one more inch on my waist. Other than that - I'm content.

Things are good

I've been around doing a little of this and that. LOL Family is good ... daughter is growing up way too fast - 14 going on 24

I've taken up running in the last little while along with the weights. I figure that when I turn 42 this year, might as well be in the best shape of my life - just because I can. hehe.

Are you not playing football/basketball because of the season of just a change of pace?

Posted by: yellowmoomba

7/19/08

Upper Body

*threw in some new exercises today

** 5 minutes on tread to warmup

Supinated Grip Pullups
10

Pushups
30

Supinated Grip Pullups
10

Pushups
30

Dips
15
15

Row Machine
200 x 8
200 x 8

Hang Clean
135 x 7
135 x 7

Kettle Ball Pushups

(hands on handle)
15
15

(handle on floor/hands on the bulb) - you need good balance for these
15
15
15
15

Both hands on one handle -kinda like a diamond pushup
15

Side to Side Crossover Pullups
8
8
8

Pushups with feet on Medicine Ball
25
25

Opposite Grip Pullups
8
8

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

Things are good

I've been around doing a little of this and that. LOL Family is good ... daughter is growing up way too fast - 14 going on 24

I can't image the fun you are having a 14 yr old daughter

I'm not playing football because a few guys moved out of state so the core group of guys that I like were not playing. I tried to jump on another team but it just wasn't the same.

I haven't played much bball because the "Michaeal Jordan wannabees" drive me crazy. It's more "man bitching", cheap ass fouls and 24 foot jump shots than I like....These guys don't pass or play defense so - it's not really fun.

I do like my new style of workouts. It's challenging and different. Hope to see you around more

Posted by: yellowmoomba

7/21/08

Upper body

* staying at a hotel for the week for a PM training class so I was limited to the hotel gym

** 5 minutes on tread

*** wore 15 lb weighted vest

DB Press
50 x 30

BW +15 Row
15

DB Fly
50 x 15

BW +15 Row
15

DB Fly
50 x 15

BW +15 Row
15

DB Shoulder Press
50 x 15

DB Row
50 x 15

DB Shoulder Press
50 x 15

DB Row
50 x 15

Side Raise
25 x 15

Front Raise
20 x 10

Elavated Pushups
20
20

DB Hang Cleans
50 x 12
50 x 12

Posted by: yellowmoomba

7/26/08

Fullbody

7 minutes on tread

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

** All RIs 60 secs

Xpload Incline Press
430 x 3

T-Bar Row
135 x 10

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Squat
225 x 8
300 x 3
225 x 12

Kettle Ball Pushups (handles on floor)
25
25

Pullups
10
10

Single kettle Ball Pushup
10

Leg Press
360 x 10
400 x 10

Row Machine
245 x 8

Fly
65 x 8
65 x 6

Deadlift
225 x 10
225 x 10

Posted by: yellowmoomba

7/28/08

Fullbody

7 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 12.0
1 minute at 4.0

** All RIs 60 secs

Trap Bar Deads
405 x 10
405 x 8

Muscle Ups
1 plus 10 dips
2
2
2

Chins
10
10

Push Press
135 x 10
135 x 10

Row
200 x 8
200 x 8

DB Lunge
80 x 6
80 x 6

Hanging Leg Raise
15

Rope Triceps Press
82.5 x 8
82.5 x 7

Supinated Grip Pullups
8

Posted by: yellowmoomba

7/30/08

Fullbody

12 minutes on tread at 4.0 and 5.0 incline

Super Squats
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10

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

DB Row
130 x 12
130 x 12

Standing One Armed DB Press
65 x 10
65 x 10

Kettle Ball Pushups (handles on floor)
20
16

Side to Side Pullups
8
7

Trunk Pulldowns
102.5 x 20
102.5 x 15

SLDL
135 x 15
135 x 15
* hams were tight today so I did light weight

Posted by: yellowmoomba

8/1/08

Fullbody

7 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 12.0
1 minute at 4.0

** All RIs were 60 seconds except the circuits which were 90 secs

Xpload Incline Press
440 x 3

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Squat
225 x 15
225 x 12

Circuit #1

DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Circuit #2
DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Circuit #3
DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Hanging Leg Raise
15
15

Swiss Ball Crunch holding 20lbs
20
20

Side Bends
50 x 20 (each side)
50 x 20 (each side)

Posted by: Scarface30

workouts are looking great in here man

I just have a question about the first portion of your workout, with the incline press and the t-bar rows. I was just wondering if that is a circuit you do, kind of in super-setting fashion something?

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

workouts are looking great in here man

Thanks for the comment.

No supersetting during the first part. Basically it's a set of PUSH (rest 60 seconds) then a set of PULL (rest 60 seconds) and REPEAT

This way I can to the maximum weight within a shorter workout.

Posted by: yellowmoomba

8/3/08

CARDIO

30 minutes on the heavy bag

Posted by: yellowmoomba

8/3/08

CARDIO (part 2)

45 minutes of Kayaking

Posted by: yellowmoomba

8/4/08

Fullbody

7 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 12.0
1 minute at 4.0

** All RIs 60 seconds

Clean - Front Squat - Push Press Combo
135 x 6

Smith CG Press
225 x 5
225 x 5
225 x 4
225 x 4
225 x 3

Supinated Grip Pullups
12
10
8
8

Swiss Ball Crunches holding 20lb
30

Pitchers
25 x 15
25 x 15

Planks
60 seconds
60 seconds

DB Lunge
85 x 6
85 x 5

Hanging Leg Raise
15
15

BW Lying Triceps Press
15
15

Posted by: naturaltan

yep ... still lifting ... looks good in here.

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

yep ... still lifting ... looks good in here.

Thanks......What about you .. still lifting?

Posted by: yellowmoomba

8/6/08

Fullbody

8 minutes on tread

1.5 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
1.5 minutes at 4.0

** All RIs 60 seconds

Trap Bar Deads
455 x 3
315 x 20
315 x 15

Opposite Grip Pullups
12
10

Kettle Ball Pushups (handles on floor)
25
20

Row Machine
255 x 8
255 x 8

Standing One Armed DB Press
70 x 8
70 x 7

Wide Grip Pullups
10
8

Straight Arm Pulldowns (using an incline bench)
82.5 x 10
82.5 x 10

Machine Bench
175 x 10
175 x 7

Hanging Leg Raise
15
15

STRETCH!

Posted by: naturaltan

Quote:

Originally Posted by yellowmoomba

Thanks......What about you .. still lifting?

Yes sir. I've been goaded into running a marathon next year, so I've started training for that. But being my vain self, I do not want to have a runners body ... so I have to keep up with the gym to keep up my physical appearance. LOL

Posted by: yellowmoomba

8/10/08

Fullbody

8 minutes on tread

2 minutes 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

Xpload Incline Press
360 x 6
450 x 2
450 x 2
470 x 1 | RP | 1
490 x 1
500 x 1
450 x 1 | RP | 1 | RP | 1 | RP | 1
360 x 6 | RP | 3 | RP | 2

Wide Grip Pullups
12
12
12

T-Bar Row
225 x 1
205 x 3
205 x 3
205 x 3

Squat
225 x 20

DB Press
75 x 20
75 x 11

Leg Press
240 x 20
300 x 10

Hanging Leg Raise
20
20

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

Wow........that's 26 more miles than I want to run

Posted by: yellowmoomba

8/12/08

Fullbody

10 minutes on tread

3 minutes 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
2 minute at 4.0

Super Squats
6 plates x 3
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
18 plates x 4
10 plates x 15

Chins
16
12

Dips
25
15

DB Row
130 x 18
130 x 15

Push Press
155 x 5
155 x 5
155 x 5

Smith CG Press
225 x 5
235 x 4
245 x 3
255 x 2
275 x 1

SLDL
245 x 10
245 x 6

Posted by: yellowmoomba

8/12/08

Fullbody

10 minutes on tread

3 minutes 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
2 minute at 4.0

** kept RIs at 60 seconds

Super Squats
6 plates x 3
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
18 plates x 4
10 plates x 15

Chins
16
12

Dips
25
15

DB Row
130 x 18
130 x 15

Push Press
155 x 5
155 x 5
155 x 5

Smith CG Press
225 x 5
235 x 4
245 x 3
255 x 2
275 x 1

SLDL
245 x 10
245 x 6

Posted by: Stewart14

todays workout was so awesome he did it twice!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

todays workout was so awesome he did it twice!!!

Someone's a funny guy

Posted by: Gazhole

Nice going, dude

Posted by: yellowmoomba

8/15/08

Fullbody

** 10 minutes on tread

Trap Bar Deads
365 x 12
365 x 12

Supinated Grip Pullups
12
12

Kettle Ball Pushups (handles on floor)
21
20

Row Machine
255 x 8
255 x 7

Clean - Front Squat - Push Press COMBO
135 x 5
145 x 4
155 x 2
175 x 1
195 x 0 (got the clean and the front squat but lost the bar on the press)
135 x 5

Straight Arm Pulldowns (using an incline bench)
92.5 x 10
92.5 x 10

BW Triceps Press
15
15

Posted by: yellowmoomba

8/16/08

45 minute walk/jog with the dog

Posted by: Double D

With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

Where ya been?

Posted by: yellowmoomba

8/18/08

Fullbody

10 minutes on tread

3 minutes 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
2 minute at 4.0

** kept RIs at 60 seconds

Muscle Ups
1
2
2

DB Snatch
90 x 3
90 x 3
105 x 1
105 x 1

Supinated Grip Pullups
15
12

Incline Bench
135 x 15
185 x 5

T-bar Row
135 x 11
135 x 10

Incline Fly
70 x 10

Reverse Fly
45 x 6
40 x 8

Standing Piston Shoulder Press
45 x 10 (each)
45 x 8 (each)

Leg Press
300 x 10
400 x 8
460 x 4

Overhead Triceps Press
97.5 x 5
87.5 x 10

2 Medicine Ball Pushups
20
20

Side Bends
85 x 10
85 x 10

Posted by: yellowmoomba

...forgot to add

DB Bulgarian Split Squats
95 x 1
95 x 2
95 x 2

Posted by: naturaltan

as usual, some good work.

Your avi reminds me that my daughter is going to take the leap out of a plane for her 16th birthday! She's the opposite of her mom. hehe I might take the opportunity to take another jump as well ...

Posted by: yellowmoomba

8/20/08

Fullbody

* All RIs were 60 seconds

** 10 minutes on tread

2 minutes 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 12.0
1 minute at 4.0

Xpload Incline Press
360 x 4
450 x 2
480 x 1
505 x 1
510 x 1
360 x 8
270 x 12

Chins
16

Wide Grip Pullups
12

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Hanging Leg Raise
20
20

DB Row
130 x 20 R | 15 L
130 x 12

SLDL
155 x 15
175 x 12
205 x 10

*** Stretch

Posted by: yellowmoomba

8/23/08

Fullbody - Wore a 30lb weighted vest

* 8 minutes on tread

1.5 minutes 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
1.5 minute at 4.0

Supinated Grip Pullups / Dips with 30lbs (superset)
8 Pullups | 8 Dips (4 sets)

Super Squats
10 plates x 10 (5 sets)

Pushups (Feet Elavated and hands on kettle balls) / BW Rows Superset
15 | 15
12 | 15
10 | 15
* the extra 30lbs from the vest makes a big difference.

** 5 minutes on tread on incline (Incline 5.0 / rate 4.0)

Posted by: yellowmoomba

8/26/08

Fullbody

* 10 minutes on treadmill (random speeds and inclines)

Trapbar Deads
405 x 12

* goal for the day
455 x 1

Supinated Grip Pullups
15

Clean/Front Squat/Overhead Press COMBO
155 x 3
155 x 3

Wide Grip Pullups
12
10

Shrugs
225 x 15

Side Raise
20 x 10

Smith CG Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Machine Row
255 x 10
255 x 8

Overhead Rope Press
82.5 x 10

Standing Piston DB Shoulder Press
45 x 10 (each)

Hanging Leg Raise
20

Stretch

Posted by: yellowmoomba

8/27/08

CARDIO DAY

15 minutes on Tread

15 Minutes of BW and band exercies

Dips
Pullups
Squats
Band Work

Posted by: yellowmoomba

8/28/08

LOWER

* 10 minutes on tread

Squat
225 x 10
275 x 8
275 x 5
275 x 5

SLDL
275 x 5
275 x 5
275 x 5

Walking Lunge
100 x 25 steps
100 x 25 steps

Hanging Leg Raise
20
15

Dual DB Swing
40 x 15
40 x 15

Decline Situps
25
20
15

Jump Squat BW + holding a 45lb plate
15
15
15

** 10 minutes on tread at 5.0 incline at 4.0 rate

Posted by: yellowmoomba

8/29/08

UPPER

* Most RIs were 60 seconds

** 15 minutes on tread at 4.0 on 5.0 incline - my legs were a little tight today from yesterday's lower body workout.

Xpload Incline Press
360 x 5
380 x 4
400 x 3
420 x 2
450 x 1
480 x 1
500 x 1
520 x 1 *PB
360 x 7
360 x 4

Pulldowns (Chin Grip)
250 x 5
280 x 3
300 x 2 | dropset | 235 x 3 | dropset |205 x 3
250 x 5
250 x 5
250 x 4
250 x 4

Hang Clean & Press
110 x 10
110 x 10

T-bar Row
155 x 8
155 x 8
155 x 6

Dips
16
12

** Stretch

Posted by: yellowmoomba

8/31/08

Rebuilt my dock. I spent 6 hours in the water buring poles and re-supporting my dock. My hands are all cramped up. I have no grip at all.

9/2/08

LOWER

*15 minutes shooting to warmup

** RIs were 60 seconds

Squat
225 x 10
225 x 10
225 x 10
225 x 10

SLDL
225 x 10
245 x 6
275 x 4

Super Squat
6 plates x 5
10 plates x 5
14 plates x 5
14 plates x 5

Swiss Ball Hamstring Curl
10
10

Leg Press
300 x 12
300 x 10 (sumo stance)
300 x 10 (sumo stance)

Trunk Pulldowns
97.5 x 15
107.5 x 15
112.5 x 15

*** 10 minutes on tread at 7.5 incline and 4.0 rate

Posted by: yellowmoomba

9/3/08

UPPER

* 15 minutes on treadmill (random speeds up to 12.5)

Dips
20

Wide Grip Pullups
12

Dips
13

Wide Grip Pullups
12

Dips
10

Wide Grip Pullups
10

Incline Xpload Machine (level 2)
270 x 10

T-Bar Row (angle grip)
135 x 8

Incline Xpload Machine (level 2)
270 x 10

T-Bar Row (angle grip)
135 x 8

Incline Xpload Machine (level 2)
270 x 9

T-Bar Row (angle grip)
135 x 8

Standing one armed DB Press
60 x 8
60 x 8
60 x 8

Fly
65 x 10
65 x 10

Reverse Fly
40 x 12
40 x 8
40 x 7

Plank
60 sec
60 sec
60 sec

Hanging Leg Raise
15

Posted by: Stewart14

that looks like it took you longer to write out than it did to actually do in the gym

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

that looks like it took you longer to write out than it did to actually do in the gym

Funny....it did take a while to type. It was a good workout though

I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

How's R?

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Funny....it did take a while to type. It was a good workout though

I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

How's R?

R is doing great, we have found out that he is going to be a big brother

is this the first time the both of you left B with someone while going away? We went to Atlantic City overnight back in July, that was the first time we were more than 15 minutes away and left him with someone. It went OK, really missed the hell out of him though, it was really strange.

Posted by: Scarface30

really liking the workouts in here yellowmoomba!

I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

R is doing great, we have found out that he is going to be a big brother

First - congrats. That is great news about the soon-to-be addition to the family.

We have left B with my sister a couple times already. I do miss her but it's good to have some time with the wife without B around.

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

really liking the workouts in here yellowmoomba!

I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine

Glad to help. I'll have to check out your workout thread. I'm just getting caught up from being out of town for four days.

Posted by: yellowmoomba

9/5/08

Worked out in Denver at a park. Did a bunch of pullups, dips, decline pushups, plyo pushups, BW rows and one legged BW squats then went for a 1.5 mile run/walk along the foothills.

Back to the gym tonight

Posted by: yellowmoomba

9/8/08

UPPER

* RIs 60 seconds

** 10 minutes on tread

2 minutes 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
1 minute at 4.0

Xpload Incline Press
270 x 8
360 x 4
450 x 1
500 x 1
410 x 4
410 x 4
410 x 4
410 x 4
360 x 6

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Hanging Leg Raise
20

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

Weighted Dips
BW +80 x 4
BW +80 x 4
BW +80 x 4
BW +80 x 3

Trunk Pulldowns
97.5 x 20

Lying BW Triceps Press
20

Hammer Strength Shrugs
270 x 12
270 x 10

*** 10 minute on tread at 8.0 incline and 4.0 rate

Posted by: yellowmoomba

9//08

LOWER

* RIs 60 seconds

** 10 minutes on tread

2 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0

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

Hanging Leg Raise
20

SLDL
245 x 8
285 x 4
225 x 8

Leg Lifts
25
25

Super Squat
10 plates x 8
12 plates x 8
14 plates x 8
14 plates x 5

DB Snatch
90 x 4
90 x 3

Planks
60 seconds
45 seconds

** 5 minutes on tread

Posted by: yellowmoomba

9/11/08

UPPER

* RIs 60 seconds

** 10 minutes on tread

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
1 minute at 4.0
30 sec at 12.0
1 minute at 4.0
30 sec at 12.5
1 minute at 4.0

** Pulling exercises were off today since my lower back was still sore from Tuesday's LOWER body workout.

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

Push Press
135 x 8
135 x 8

Weighted Supinated Grip Pullups
BW +45 x 8

Push Press
135 x 8

Machine Row
255 x 6
255 x 5
255 x 5

Smith CG Press
225 x 5
265 x 2
265 x 1
225 x 5
225 x 5

Wide Grips Pullovers
92.5 x 10
92.5 x 10

Incline Flys
65 x 11
65 x 10

2 medicine ball pushups/Chins superset
15 / 10
15 / 10

Trunk Pulldowns
92.5 x 20
92.5 x 20

*** 5 minutes on stair climber

Posted by: yellowmoomba

9/12/08

LOWER

* 10 minutes on tread

Squat
225 x 10
235 x 10
245 x 8
275 x 4 | dropset 225 x 5

DB Lunge
75 x 7
75 x 6

Hanging Leg Raise
20
15

Hammer Strength Deads
270 x 8
270 x 8
* lost grip from sweat

Leg Press
360 x 10
360 x 7

** 10 minutes on tread

* Quick workout today. I think I'm going to go back to a fullbody three times a week routine plus one day of basketball.

Posted by: yellowmoomba

9/14/08

FULLBODY

* RIs 60 seconds

** 10 minutes on tread

1.5 minutes 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 12.0
1 minute at 4.0
1.5 minutes at 9.0
1 minute at 4.0

Weighted Chins
BW +90 x 3 | dropset BW x 8
BW +90 x 3 | dropset BW x 8
BW +45 x 7

Clean and Press
135 x 8
135 x 8
135 x 6

Deadlift (close grip)
225 x 10

Dips
20

Deadlift (wider grip)
225 x 10

Dips
13

Deadlift (even wider grip)
225 x 10

Dips
12

Deadlift (very wide grip)
225 x 10

Dips
12

Decline Situps holding 10 lbs
12
12

Leg lifts
20
20

*** 5 minutes on tread at 4.0 on 5.0 incline

Posted by: Scarface30

great workouts yellowmoomba

nice addition of clean and presses, those are the complete package as an exercise in my opinion.

Posted by: yellowmoomba

Thanks....

C/P are a good fullbody movement.

Posted by: yellowmoomba

9/15/08

Almost two hours of basketball

I'm whipped...........

Posted by: yellowmoomba

9/16/08

FULLBODY

* RIs 60 seconds

** 7 minutes on tread

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

DB Press
90 x 9
90 x 7

T-bar Row
135 x 14
135 x 10

Squat
225 x 15
275 x 3
275 x 3

Weighted Supinate Grip Pullups | Weighted Dips SUPERSET
BW + 45 x 5 | BW + 45 x 5
BW + 45 x 5 | BW + 45 x 5
BW + 45 x 5 | BW + 45 x 5

SLDL
245 x 8
245 x 8

Upside down kettleball pushups (handles on floor) | Wide Grip Pullups SUPERSET
20 | 8

One Upside down kettleball pushups (handle on floor) | Wide Grip Pullups SUPERSET
10 | 8
* Kinda like a diamond pushup but you have to balance on the kettleball

Clap Pushups| Wide Grip Pullups SUPERSET
10 | 8

Trunk Pulldowns | Hanging leg raise SUPERSET
97.5 x 10 | 10
97.5 x 10 | 10

Straight Bar Curls
70 x 10

Reverse Curls
70 x 10

Straight Bar Curls
70 x 10

*** ( I really haven't done curls in almost a year due to a bicep issue. I used light weight so there was no pain)

**** 5 minutes on tread at 4.0 rate and 6.0 incline

Posted by: yellowmoomba

9/16/08

FULLBODY

* RIs 60 seconds

** 10 minutes on tread

Xpload Incline Press
270 x 8 (w)
360 x 4
420 x 3
420 x 2
420 x 2
420 x 2
420 x 2
410 x 2
410 x 2
360 x 4
360 x 4

Row Machine
180 x 10
200 x 8
210 x 6
220 x 5
230 x 4
215 x 5
200 x 7

Super Squat (* 90 sec RIs)
12 plates x 12
12 plates x 12

Plyo Dips
5 plyo style plus 15 normal

Plyo Pullups
10

Plyo Dips
5 plyo style plus 9 normal

Plyo Pullups
8

Hanging Leg Raise
15
15

Leg lifts
25
25

Lying BW Triceps Press
25

BW (+holding 45 lb plate) Squats
20
15

Posted by: yellowmoomba

9/21/08

FULLBODY

- Weighed in at 187 today. I'm down about 4 lbs over the last two weeks. I've cut out extra calories which makes a big difference for me plus I've added a little more cardio to the end of my workouts. I thought about getting up early in the morning to either play ball or workout but I can't seem to get up earlier than 6AM which is my normal time. If I wanted to workout in the morning I would have to get up at 5AM. I prefer to workout after work.

* RIs were 60 seconds except for Trapbar deads

** 10 minutes on tread

2 minutes 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
1 minute at 4.0

Trapbar Deadlifts (RIs 2 min)
425 x 5
425 x 3
405 x 5
315 x 12

Push Press
145 x 7
145 x 7
145 x 6

Weighted Chins
BW +100 x 1
BW +110 x 1
BW +125 x 1 *

BW +45 x 8
BW +45 x 7

Incline Fly
70 x 10
70 x 8

Dual DB Swing
40 x 15
40 x 15

Hanging leg raise
15

**** 10 minutes on tread - 8.0 incline at 4.0 rate

Posted by: Scarface30

those are some SICK weighted chins, man

Posted by: Double D

upside down kettlebell pushup? Is that a handstand pushup?

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

those are some SICK weighted chins, man

BW +125 is where I maxed out. I'd like to get three plates - just for fun.

Quote:

Originally Posted by Malley

upside down kettlebell pushup? Is that a handstand pushup?

No. This is where you have the handles of the kettleball on the floor and your hands on the "bulb part" so you have to balance and stabilize your body. It's a lot harder than using medicine balls. You get a deep stretch and it recruits your stabilizer muscles.

Posted by: yellowmoomba

9/23/08

FULLBODY

* RIs were 60 seconds except on squats which were 90 seconds

** 10 minutes on tread

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
1 minute at 4.0
30 secs at 12.0
30 secs at 4.0

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

Squat
225 x 10
225 x 10
225 x 10
225 x 10

Wide Grip Pullups
12
12

Standing DB Press
55 x 10
55 x 10

DB Lunge
75 x 6
75 x 4

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

Hanging Leg Raise
15
15

BW Triceps Press
20
20

- The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets.

**** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0

Posted by: Double D

Awww...I have seen some crossfitters using only 1 kettlebell and doing like a close grip pushup

Posted by: yellowmoomba

9/25/08

FULLBODY

* shot around for 15 minutes to warmup

DB Press
90 x 9
90 x 8
90 x 5

Sumo Deadlift
315 x 5

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Clean | Front Squat | Push Press COMBO
135 x 5
135 x 5
135 x 5

Lying BW Triceps Press
20
20

DB Row
120 x 12
120 x 12

Leg Raises
20
20

Posted by: yellowmoomba

9/27/08

FULLBODY

* 10 minutes on tread

Xpload Incline Press
400 x 3
400 x 2
400 x 2
360 x 4
360 x 4
360 x 4
360 x 4
360 x 4

Weighted Supinated Grip Pullups
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 4

Super Squats
10 plates x 5
10 plates x 10
10 plates x 13

Row Machine * new one
180 x 10
225 x 8
225 x 6

Smith Bench
4 plates x 6
4 plates x 6
4 plates x 5
4 plates x 4

SLDL
225 x 10

** Weights were a little off/light today.

*** Heading to Vegas tomorrow until Friday for a IT/Legal seminar. Hopefully Caesar's has nice gym.

Posted by: Scarface30

looking good YM

how are you liking the fullbody workouts anyway?

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

looking good YM

how are you liking the fullbody workouts anyway?

I have been doing them for the last 2-3 years. It's great when you need to have a flexible program. I've made good strength gains. I have not made much of a change as far as physical features but I attribute that to diet more than anything else.

Posted by: yellowmoomba

10/4/08

Was in Vegas for the last 6 days for a seminar. I worked out in the hotel gym on Monday ($25/day), then worked out in my hotel gym on Tuesday and Thursday (pushups, band exercises for back, shoulders and arms, crunches).

I'm going to the gym later today. I'm glad to be home.

Posted by: katt

I miss Vegas...

we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome

Posted by: yellowmoomba

Quote:

Originally Posted by katt

I miss Vegas...

we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome

Thanks Katt.

Vegas is a lot more fun when you go there for a bachelor party rather than a conference....

Posted by: yellowmoomba

10/4/08

FULLBODY

** 10 minutes on tread

2 minutes 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
1 minute at 4.0

-- RIs 1 minute for all sets except Trap Bar Deads which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few.

Trap bar Deads
315 x 15
315 x 12
315 x 12

Xpload Incline Press
360 x 6

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 5

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
180 x 20

Chins
BW x 10

Push Press
145 x 7
145 x 6

T-bar Row
135 x 8
135 x 8

Leg Press
300 x 10
300 x 10

*** 10 minutes on tread at 4.0 rate and 5.0 incline

Posted by: Scarface30

a drop in reps and you're still doing 15 reps with 315?

lol...great workout man

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

a drop in reps and you're still doing 15 reps with 315?

lol...great workout man

I guess it's not that bad. Thanks.

Posted by: yellowmoomba

10/6/08

FULLBODY

** 10 minutes on tread

2 minutes 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
1 minute at 4.0

-- RIs 1 minute for all sets except on Squats which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few (again).

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

Weighted Pullups
BW +45 x 8
BW +45 x 6
BW +45 x 5

Squats
225 x 15
225 x 12
225 x 12

One Armed Standing DB Press
65 x 8
65 x 8

Machine Row
200 x 8
200 x 8

Hanging Leg Raise
15
15

*** 5 minutes on tread

Posted by: katt

kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again

Posted by: yellowmoomba

Quote:

Originally Posted by katt

kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again

1 min RIs aren't too bad ... the 30 second RIs are tough...

Posted by: yellowmoomba

10/8/08

FULLBODY

** 10 minutes on tread

-- 60 second RIs for all sets except on SLDL which were 90 seconds -- I also slowed the tempo down so my reps definitely dropped a few (again). My tempo is a 1 positive /4 negative

Supinated Grip Pullups
10

Push Press
135 x 12

Supinated Grip Pullups
10

Push Press
135 x 8

Supinated Grip Pullups
9

Push Press
135 x 7

SLDL
245 x 7
245 x 6
245 x 5

Smith CG Press
4 plates x 4
4 plates x 3
4 plates x 3
4 plates x 3

DB Row
130 x 12
130 x 10

Leg Press
300 x 10
300 x 10

Trunk Pulldowns
97.5 x 10
97.5 x 10

** 8 minutes on tread

Posted by: yellowmoomba

...forgot to add

Triceps BW Press
20
20

Straight Bar Curls
80 x 12
80 x 8

Posted by: yellowmoomba

10/11/08

Fullbody

** 10 minutes on tread (up to 12.5 rate)

Xpload Incline Press
360 x 5
410 x 3
410 x 3
450 x 1
450 x 1
360 x 4
360 x 4

Weighted Chins
BW +45 x 8
BW +45 x 8
BW +90 x 3 | dropset | BW x 12

Incline Fly
65 x 12
65 x 10

Machine Row
245 x 8
245 x 6

Super Squat
6 plates x 15
* stopped - my left knee hurts

Clean / Front Squat / Push Press COMBO
135 x 5
135 x 4

Hanging Leg Raise
15
15
15

Posted by: Stewart14

you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.

I like the xplode machine because I can put a lot of weight on it

You can never go wrong with chins

Posted by: yellowmoomba

I was in Toronto this week. I squeezed in a 1/2 hour upper body workout in on Wednesday. I'm heading to the gym later today.

DB Press
50 x 25
50 x 18
50 x 15

DB Row
50 x 15 (3 sets)

Standing DB Press
50 x 10 (3 sets)

DB Curl
50 x 6 (3 sets)

Lying BW Press
20
20

Lateral Raise
25 x 15

Front Raise
20 x 15

Incline Fly
50 x 15

Posted by: yellowmoomba

10/17/08

Fullbody

* 10 minutes on tread

** All RIs 60 seconds

Weighted Pullups
BW +45 x 5

Dips
20

Weighted Pullups
BW +45 x 5

Dips
15

Weighted Chins
BW +45 x 5

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

SLDL
225 x 10
225 x 10

*** 5 minutes on tread

Posted by: yellowmoomba

10/20/08

Fullbody

* 8 minutes on tread

- Did a fullbody circuit to start today. I hit 475 on TB Deads again. That's about as heavy as I want to go. I think I'm going to stick with 405 or below since I really feel in in my lower back once I go over 455. I did more core today than normal which will be a new focus for me. I tried to keep most of the rep ranges around 10.

** All RIs 60 seconds

Chins
10

Push Press
135 x 10

Trap Bar Deads
315 x 10

Chins
10

Push Press
135 x 10

Trap Bar Deads
405 x 5 (RI 2 minutes)
475 x 1 (RI 2 minutes)
315 x 10

Chins
10

Push Press
135 x 10

Hanging Leg Raise
10
10

Reverse Fly
40 x 10
40 x 8

Lying Leg Raise
20
20
20

Trunk Pulldown
97.5 x 15
97.5 x 15

Hanging Leg Raise
10

Swiss Ball Stretch
5 minutes

Smith CG Press
4 plates x 4
4 plates x 4
4 plates x 4

* 5 minutes on tread on 5.0 incline

Posted by: yellowmoomba

10/22/08

Fullbody

* 10 minutes on tread (up to 12.5)

** All RIs 60 seconds

Squats
225 x 8
225 x 5
* stopped - low back still sore from Monday

Incline DB Press
(75%) 75 x 10
(60%) 75 x 9
(45%) 75 x 7
(30%) 75 x 7
(15%) 75 x 7
Flat 75 x 7

Machine Row
200 x 8
200 x 6
200 x 6

(used 4 count tempo for Dips and Pullups)
Dips
12

Pullups
8

Dips
10

Pullups
8

Dips
8

Pullups
6

Hanging Leg Raise
15
15

Leg Press
240 x 12
240 x 12

DB Curl
45 x 12

Lying Tricep Press
20

** 10 minutes on tread

*** 5 minutes of stretching

**** Hot tub for 20 minutes

Posted by: yellowmoomba

10/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
5

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

BW Rows | Kettleball Pushups Superset
20 | 20

BW Rows | Kettleball Pushups Superset
15 | 15

BW Rows | Kettleball Pushups Superset
20 | 20

Decline Situps
20
15
12

Super Squat
10 plates x 10
10 plates x 10

Posted by: yellowmoomba

10/26/08

FULLBODY

* 10 minutes on tread

** RIs 60 seconds

Hanging Leg Raises
15
15

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Pullups SUPERSET
270 x 10 | 8

Xpload Incline Press | Chins SUPERSET
270 x 10 | 8

Squat
225 x 5
235 x 8
245 x 8
255 x 5
225 x 5 (paused at the bottom)

Planks
60 seconds
45 seconds

SLDL
245 x 8
245 x 7

Swiss ball DB Piston Press
50 x 15

Swiss ball One Armed DB Press
50 x 15

Eagle Situps
25
25

Machine Row
200 x 8
200 x 7

Lying Leg Lifts
30
25

Posted by: yellowmoomba

10/28/08

FULLBODY

* 14 minutes on tread

** 60 second RIs

Snatch Grip Deads
225 x 5
225 x 5
225 x 5

Push Press
135 x 5

Side to Side Pullups
8

Push Press
135 x 6

Side to Side Pullups
6

Push Press
135 x 6

Supinated Grip Pullups
12

Dips
15

Deadlift
225 x 12

Dips
15

Deadlift
225 x 12

Dips
10

Trunk Pulldowns
97.5 x 15
97.5 x 15

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 20

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 15

Leg Press
300 x 15
300 x 15

Woodchoppers
42.5 x 10 per side
42.5 x 10 per side

Incline Fly
65 x 10
65 x 10
65 x 5

Seated Bench Press
175 x 6
175 x 6
175 x 4

Posted by: yellowmoomba

10/30/08

FULLBODY

* 10 minutes on tread (intervals)

* All RIs were 60 seconds except CG Press which were 30 seconds for the first 4 sets then 45 seconds for the last four sets

DB Snatch
90 x 3 (5 sets each arm)

Smith CG Press
235 x 3 (8 sets)

Super Slow Pullups
12
8
8

Rope Suplex
32.5 x 10
32.5 x 10
32.5 x 10

Cable Punch
32.5 x 10
37.5 x 10
42.5 x 10

Reverse Fly
40 x 8
40 x 6

Super Squat
10 plates x 8
12 plates x 8
12 plates x 8

Posted by: yellowmoomba

11/1/08

Fullbody

* 8 minutes on tread (intervals 8/10/12)

Trap Bar Deads
315 x 15

Push Press
135 x 8

Close Supinated Grip Pullups
12

Trap Bar Deads
315 x 15

Push Press
135 x 12

Close Supinated Grip Pullups
10

Reverse Kettle Ball Pushup
20
20

DB Row
130 x 12

Hanging Leg Raise
12
12

Trunk Pulldowns
97.5 x 15

Dips
17

Straight Bar Curl
85 x 8

Dips
12

Reverse Curl
65 x 8

Decline Leg Raise
30
30

Posted by: yellowmoomba

11/3/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
165 x 3
165 x 3
135 x 3

Wood Chopper
47.5 x 10 each side
47.5 x 10 each side

Cable Punch
47.5 x 15
47.5 x 12

Hanging leg Raise
12
12

Squats
225 x 5
275 x 3
275 x 3

Leg Lifts
30
30

Chins
12
9

Fly Press
75 x 5
75 x 4

Machine Row
200 x 6
200 x 5

Lying BW Triceps Press
20
15

Swiss Ball Crunch holding 35lb
30
30

* 5 minutes on tread on 5% incline

Posted by: yellowmoomba

11/5/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

*** I forgot my planned workout so I did some random stuff today

Xpload Incline Press
410 x 3
410 x 3
410 x 3
270 x 11

Wide Grip Pullups
12
12

Supinated Close Grip Pullups
10

BW one legged squats
10
10

Dual Kettle Ball Swings
30 x 10
30 x 10

Standing One Armed DB Press
45 x 10
45 x 10

T-Bar Row
135 x 8
135 x 8

Pushups with feet on 12" box and hands on kettle balls
25
18

Reverse Fly
40 x 8
40 x 7

Skull Crushers
75 x 15

EZ Bar Curls
75 x 15

Posted by: The Monkey Man

DICKBAG!
I hate that I can't train super-hard these days

Nice WO's! I'm with you!

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

DICKBAG!
I hate that I can't train super-hard these days

Nice WO's! I'm with you!

Injuries blow.....I'm sure you are still training around your injury.

Posted by: yellowmoomba

11/7/08

FULLBODY

*14 minutes on tread

Not very motivated today but I went....

Hanging Leg Raise
15
15

Squat
255 x 7
225 x 10

Weighted Chins
BW +30 x 10
BW +55 x 5
BW +55 x 5

Push Press
145 x 8
145 x 7

SLDL
225 x 12
245 x 6

Circuit #1
Ab Wheel Rollout 5
Shoulder wide pushup 10
Close position pushup 10
Wide position pushup 10
Wide Grip Pullups 10

Circuit #2
Ab Wheel Rollout 10
Lying Triceps Press 12
Wide Supinated Grip Pullups 8

Posted by: yellowmoomba

11/11/08

FULLBODY

*10 minutes on tread

** All RIs 60 seconds

Trapbar Deads
425 x 7
425 x 5
425 x 5

Supinated Grip Pullups
12
9
7

Dips
15
12
10

Wood Chopper
52.5 x 10 each side
52.5 x 10 each side

Cable Punch
52.5 x 15
52.5 x 10

Machine Row
200 x 6
200 x 6

Hanging leg Raise
15
15

One legged Super Squat
4 plates x 10
4 plates x 10

Lying leg raise
35
30

*** 10 minutes on tread at 4.0 rate on 5.0 incline

Posted by: yellowmoomba

11/13/08

FULLBODY

*8 minutes on tread

** All RIs 60 seconds

Smith CG Press
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Smith WG Press
225 x 5
225 x 5
225 x 5

Wide Grip Pullups
12
BW +55 x 5
BW +55 x 5
12

Clean / Front Squat / Push Press Circuit
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
* lower back still sore from Tuesday (plan was to use 165)

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

Hanging Leg Raise
15
15

Trunk Pulldowns
97.5 x 15
97.5 x 12

Pushups with feet on 18" box and hands on kettle balls
25
20

Leg Press
240 x 15
240 x 15
240 x 15

Side Bends
45 x 15
45 x 15

* 5 minutes on tread at 4.0 rate on 5.0 incline

Posted by: Scarface30

nicely done in here YM

I've switched over to the fullbody 3 days a week. just more time efficient.

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

nicely done in here YM

I've switched over to the fullbody 3 days a week. just more time efficient.

Agreed. I like doing a 3 day FB routine.

Posted by: yellowmoomba

11/15/08

FULLBODY

* 10 minute intervals on tread
- 8
- 10
- 12.5 rates

** All RIs 60 seconds

Squat
300 x 2 | dropset | 225 x 5
275 x 3
225 x 5 (slow)

Weighted Chins
BW + 70 x 5
BW + 70 x 5
BW + 70 x 4
BW + 70 x 4

Fly
65 x 8
65 x 8
65 x 8

Deads
225 x 5
315 x 5
365 x 1
365 x 1
365 x 1

Lying Triceps BW Press
17
17
17

DB Snatch
85 x 5

Hanging Leg Raise
15
15

Leg Lifts
35
35

Posted by: yellowmoomba

11/17/08

FULLBODY

* 10 minute intervals on tread
- 8.5
- 10
- 11 rates

** All RIs 60 seconds

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
8

Dips
10

Supinate Grip Pullups
6

Dips
8

Trapbar Deads
315 x 10
315 x 10
315 x 10

T-bar Row
145 x 8

Feet Elavated Pushups
25

T-bar Row
145 x 8

Feet Elavated Pushups
25

Hanging Leg Raise
15
15

Cable Punch
57.5 x 10
57.5 x 10

Reverse Fly
35 x 11
35 x 9

Leg Lifts
40

Decline Situps
20
20

* 5 minutes on tread at 4.0 rate on 7.0 incline

Posted by: yellowmoomba

11/19/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
420 x 3
425 x 3
430 x 2
360 x 4
360 x 4
360 x 4

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +90 x 3
BW x 14

Super Squat
10 plates x 8
14 plates x 5
16 plates x 5
16 plates x 5

Wood Chopper
57.5 x 10
57.5 x 10

Push Press
155 x 5
155 x 5

Triceps Lying BW Press
20
20

Trunk Pulldowns
97.5 x 15
97.5 x 15

SLDL
245 x 8
245 x 7

Lying Leg Raise
30

Posted by: yellowmoomba

11/21/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Pullups
12
12

Incline DB Press
95 x 5
95 x 4
95 x 3

Machine Row
200 x 8
200 x 7

Dips
13
10

Deads
315 x 3
315 x 3
315 x 2 (tweaked my lower back)

Smith Bench Press
185 x 12
185 x 12
185 x 10

Posted by: yellowmoomba

11/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Smith CG Press
225 x 5 (5 sets)

DB Row
130 x 12 (2 sets)

Corner Barball Squat Press
25 x 10 each arm plus 10 extra squats (2 sets)

Push Press
135 x 8
135 x 7
135 x 7

Hanging Leg Raise
15
15

Clean / Front Squat
135 x 5 (2 sets)

Reverse Fly
30 x 10 (2 sets)

DB Lunge
65 x 5 (2 sets)

Lying BW Triceps Press
20 (2 sets)

Trunk Pulldowns
97.5 x 15 (2 sets)

Posted by: yellowmoomba

11/26/08

FULLBODY (deload day)

* 10 minutes on tread

CIRCUIT (3 sets)
Squat 135 x 15
Pullups 10
Pushups 20

Wood chopper
57.5 x 8 (2 sets)

BW Row
20
15
12

SLDL
135 x 15
135 x 15

Bench
135 x 15
135 x 12
135 x 10

BW Squats
-holding 25lbs x 10
-holding 45lbs x 10
-holding 45lbs x 10

Dips
10
8

Hanging Leg Raise
15
15

Posted by: Stewart14

Have a great thanksgiving with your family YM

Eat lots and lots, it's ok, it;s a cheat day!!

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Have a great thanksgiving with your family YM

Eat lots and lots, it's ok, it;s a cheat day!!

Sounds like a good plan to me

You should do the same.

Posted by: yellowmoomba

11/27/08

30 minutes of heavy bag work

Posted by: yellowmoomba

11/28/08

FULLBODY (heavy day)

* 10 minutes of intervals on tread (up to 12.5 rate)

Weighted Chins
BW +90 x 3 (3 sets)

TB Deads
405 x 3 (3 sets)

Push Press
175 x 3 (3 sets)

Hanging Leg Raise
15 (3 sets)

Weighted Dips
BW +90 x 3 (3 sets)

Pushups
- Spider style 20
- Plyo 15
- Staggered Hands 20

Supinated Grip Pullups with knees raises
10 (2 sets)
* These are new and challenging.

Posted by: yellowmoomba

11/29/08

CARDIO/STRETCHING Day

15 minutes of hills and intervals on tread

Pushup/Pullup Supersets (2 sets)

Trunk Pulldowns (2 sets)

24" Box Jump (3 sets)

Step ups on 24" Box (3 sets)

Myofascial Stretches on Foam Roller (20 minutes)

I did most of these:

Self Myofascial Release Exercises

..the IT band exercise hurt like a mutha.

5 minutes on tread

Posted by: yellowmoomba

11/30/08

Fullbody

* 15 minutes of shooting to warm up

Smith CG Press
230 x 4 (5 sets)

DB Row
130 x 15
130 x 10

Walking Lunge
85 x 35 steps
85 x 30 steps

Circuit
Towel Pullups | Overhead Squat holding 85lbs | Pushups
5 | 10 | 15
5 | 10 | 15

Pullovers
82.5 x 8
87.5 x 8

Hanging Leg Raise | Pullup Superset
10
10

Lying BW Triceps Press
15
15

Myofascial Stretches on Foam Roller (10 minutes)

Posted by: PreMier

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

Posted by: katt

Hey YM... lookin good in here

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

Yeah.........where you been?

Quote:

Originally Posted by katt

Hey YM... lookin good in here

Good to see you in here

Posted by: yellowmoomba

12/2/08

FULLBODY (heavy)

* 10 minutes of intervals on the tread

Xpload Incline Press
410 x 3
430 x 2
450 x 1
470 x 1
450 x 1 RP 1 RP 1
450 x 1 RP 1

Weighted Chins
BW +55 x 5 (5 sets)

Trapbar Deads
405 x 5 (3 sets)

Hanging Leg Raise
15 (3 sets)

Posted by: PreMier

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

Gotcha.........looks like you've been in the gym and woods!

Nice shot of the elk

Posted by: PreMier

thanks, howcome you havent been wearing the vest lately?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

thanks, howcome you havent been wearing the vest lately?

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

Posted by: yellowmoomba

12/4/08

FULLBODY

* 10 minutes of intervals on tread (up to 12.5 rate)

CIRCUIT (3 sets)
a) Squat 225 x 10
b) Pullups 10
c) Pushups 15
* third set was tough.

Wood chopper
57.5 x 10 (2 sets)

T-bar Row
135 x 10
135 x 8

Cable Punches
52.5 x 20
52.5 x 18

SLDL
245 x 5 (2 sets)

** not feeling good today so I stopped.

Posted by: katt

Quote:

Originally Posted by yellowmoomba

oooo a new baby! How exciting! What's his name going to be?

Posted by: yellowmoomba

Quote:

Originally Posted by katt

oooo a new baby! How exciting! What's his name going to be?

Miller

We are excited.

Posted by: PreMier

you are a baby making machine! thats like 5 now..

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

you are a baby making machine! thats like 5 now..

Just two

Now we are done

Posted by: yellowmoomba

12/6/08

FULLBODY

* 10 minutes of intervals on tread

Smith CG Press
240 x 4
240 x 4
240 x 3
240 x 3
240 x 3

DB Row
130 x 16
130 x 12

Clean/Front Squat/Push Press Combo
145 x 4 (3 sets)

Barbell Overhead Squat
95 x 15
95 x 14
* These really work the core and balance

Walking Lunge
95 x 26 steps

Cable Pullovers
87.5 x 10 (2 sets)

Hanging Leg Raise | Pullup Superset
10 (2 sets)

Lying BW Triceps Press
20
15

Myofascial Stretches
10 minutes

Posted by: yellowmoomba

At the hospital - we should have our new baby sometime today.

Posted by: katt

Awesome!! Good luck - hope everything goes smoothly!

Posted by: PreMier

good luck!

Posted by: yellowmoomba

Thanks. We are home (and very tired).

Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long.

Mom and Miller are doing great.

Posted by: PreMier

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

I like the sign.

I'm bushed today :zzzxz: I'll probably get to the gym tomorrow or Sunday.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

I like the sign.

I'm bushed today

I'll probably get to the gym tomorrow or Sunday.

Posted by: Scarface30

congrats YM

hope everything is going good with the new baby!

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

congrats YM

hope everything is going good with the new baby!

All is well.

Thx

Posted by: yellowmoomba

12/13/08

* Took 7 days off from the gym

FULLBODY

Weighted Chins
BW +55 x 6
BW +55 x 6
BW +55 x 6
BW +55 x 5

Xpload Incline Press
360 x 6
360 x 5
360 x 4
360 x 4
360 x 4

Trapbar Deads
405 x 6
405 x 5
405 x 4
405 x 4
405 x 4

Feet on 12" box / hands on Bosu ball Pushups
30
25
20

Hanging Leg Raise
15 (2 sets)

Posted by: yellowmoomba

12/15/08

UPPER BODY

*Lower back still sore from TB deads so today is an upper day rather than FB

* 20 minutes of shooting to warmup

Push Press
165 x 6
135 x 10

Supinated Grip Pullups
15
15

CG Press
135 x 15
135 x 10

Hanging Leg Raise
15
15

Straight Bar Curl
95 x 8
95 x 7

Lying BW Press
25
25

Side Bends
45 x 10
45 x 10

Hands on Bosu Ball / Feet on Medicine Ball Pushups
16
20

Myofascial Stretch
5 minutes

Posted by: Scarface30

some great looking workouts YM even after the layoff

some solid weighted chins up there!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Thanks. We are home (and very tired).

Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long.

Mom and Miller are doing great.

Congratulations buddy! Sounds like a Michigan wide out to me

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

some great looking workouts YM even after the layoff

some solid weighted chins up there!

Thanks. I was shooting for 23 - 25 reps per exercise.

Quote:

Originally Posted by Jersey

Congratulations buddy! Sounds like a Michigan wide out to me

I hope so. He already has four different Michigan outfits

Good to see you around.

Posted by: PreMier

hi JD

Posted by: Stewart14

YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines

You are right!! Both he and Brooke will be tailgating with me.

Thanks

Posted by: yellowmoomba

12/16/08

LOWER

* 10 minutes on tread doing one minute intervals up to 12.5 rate

Squat
275 x 4
225 x 10

SLDL
275 x 4
225 x 10

Walking Lunge
105 x 20 steps
105 x 20 steps

Hanging Leg Raise
15
15

Seated calf raise
50 x 15
50 x 15

Leg Lifts
40
25

Super Squats (on toes)
4 plates x 10
4 plates x 10

Superset of
Squat with 45 lb plate over my head / step-ups
15 / 20
15 / 20

Myofascial Stretch
5 minutes

Posted by: yellowmoomba

12/6/08

* My legs are sore as a mutha..................

UPPER

* 8 minutes of intervals on tread

Xplode Incline Press
380 x 4
410 x 3
450 x 1
500 x 0
450 x 1
270 x 13

Weighted Pullups
BW +70 x 4
BW x 10 (wide supinated grip)
BW +45 x 8

Flys
70 x 8
70 x 7

T-bar Rows
135 x 12
135 x 10

Hanging Leg Raise (superset with) Trunk Pulldowns
15 | 97.5 x 15
15 | 97.5 x 15

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

Swiss Ball Crunch holding 20 lbs
40
40

** I felt kinda drained today. Tomorrow is my last day of work for the year.

Posted by: yellowmoomba

12/20/08

FULLBODY

*15 minutes on treadmill

** RIs 60 seconds

Core Twists holding 25 lbs superset Decline Situps superset Hanging Leg Raise
15 | 15 | 15
15 | 10 | 15

Trapbar Deads
425 x 5

Wide Supinated Grip Pullups
15

BW Rows
25

Side to Side Pullups
8

Elavated Pushups (hands on Bosu Ball feet on 30 inch platform)
30
30

DB Snatch
85 x 3 (each arm)
85 x 3 (each arm)

Inch Worm on Swiss Ball
15
15

Smith CG Press
185 x 10 (30 sec RI)
185 x 8 (30 sec RI)
185 x 6 (30 sec RI)
185 x 4 (30 sec RI)

Posted by: PreMier

nice workout. i did legs yesterday and they are trashed!

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

nice workout. i did legs yesterday and they are trashed!

That's a nice feeling once in a while

Posted by: yellowmoomba

12/22/08

FULLBODY

*8 minutes on treadmill

** RIs 60 seconds

Clean/Front Squat/Push Press
155 x 3 (3 sets)

Weighted Chins
BW +55 x 5 (5 sets)

Weighted Dips
BW +55 x 5 (5 sets)

SLDL
275 x 3 (3 sets)

Hanging Leg Raise
20
18

Posted by: yellowmoomba

12/24/08

Fullbody

* Garage workout

Weighted Vest Pushups

Weighted Vest Squats

DB Press (4 different angles)

DB Row (4 different angles)

Heavy Bag (20 minutes)

Posted by: yellowmoomba

12/27/08

I actually got around 6 hours of sleep last night

That makes a huge difference compared to the 3-4 hours I have been getting. I wish Miller would sleep a little more

Posted by: yellowmoomba

12/27/08

Fullbody

* Garage workout again

Pullups, DB Swings, Pushups, Dips, Jump Rope, Heavy Bag, Speed Bag and Mountain Climbers CIRCUIT for about 40 minutes

Posted by: yellowmoomba

12/28/08

My damn sump pump stopped working. I spent the last five hours draining my crawl space and replacing my sump pump. I had about 8 inches of water under my house.................

Posted by: yellowmoomba

12/29/08

FULLBODY

* shot (well) for 20 minutes

** All RIs 60 seconds

Squats
225 x 5 (6 sets)

T-bar Row
160 x 8
160 x 7
160 x 7

CG Smith Press
225 x 5 (2 sets)
* front delts sore from the heavy bag work two days ago so I stopped

Reverse Fly
35 x 12
35 x 10

SLDL
245 x 8
245 x 8

Hanging Leg Raise
20
holding 10 lbs x 10 (2 sets)

Inch Worm with feet on Swiss Ball
20
20
20

Lying BW Triceps Press
20
20
20

Posted by: yellowmoomba

12/31/08

FULLBODY

*15 minute of intervals on treadmill

** RIs 60 seconds

Trap Bar Deads
425 x 5 (3 sets)

Weighted Chins
BW +85 x 3 (4 sets)

Push Press
135 x 8
155 x 5 (3 sets)

Medicine Ball Pushups
25
25

Crossover Pushups on Medicine Ball
25

Hanging Leg Raise
15

Myofascial Stretches

Posted by: yellowmoomba

...plus (forgot)

Machine Rows
200 x 8 (2 sets)

Posted by: yellowmoomba

1/3/09

FULLBODY

*10 minute of intervals on treadmill

** RIs 60 seconds

CG Smith Press
250 x 2 (5 sets)

Squats
235 x 5 (5 sets)

DB rows
130 x 15 (2 sets)

Flags
5 (2 sets)

Superset
Dips 5 / Pullups 5 (2 sets)

Hanging Leg Raise
15
holding 10lb b/w ankles 10 (2 sets)

Trunk Pulldowns
97.5 x 20
97.5 x 15

Posted by: Luke9583

Quote:

Originally Posted by yellowmoomba

12/28/08

My damn sump pump stopped working. I spent the last five hours draining my crawl space and replacing my sump pump. I had about 8 inches of water under my house.................

Weird! Mine went bad on Xmas Eve. The floating switch broke. I got away with just replacing the switch. ~$12

Posted by: yellowmoomba

Quote:

Originally Posted by Luke9583

Weird! Mine went bad on Xmas Eve. The floating switch broke. I got away with just replacing the switch. ~$12

You are lucky it was an easy fix. I wish mine would have been....

Posted by: PreMier

water? isnt it cold there?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

water? isnt it cold there?

It is now but it got up to 60 for a couple days.

Posted by: yellowmoomba

1/5/09

FULLBODY

* 10 minutes of intervals on tread

Trap Bar Deads
435 x 5
435 x 3
435 x 3

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +90 x 3
BW +90 x 3

Xpload Incline Press
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
* Rear left shoulder is sore so I'm happy just to be doing a pushing exercise today.

Decline Situp Twist holding 25 lb plate
20
20

Leg Lifts
30
30
30

Machine Row
245 x 5
245 x 5
245 x 5

Hanging Leg Raise holding 10 lbs between ankles
15
15

Super Squat Machine
12 plates x 10
12 plates x 10

Posted by: yellowmoomba

1/7/09

FULLBODY

* a maintenance workout today. My shoulder is still bothering me. Not a lot of pushing exercises. I integrated a few more supersets than normal.

** 10 minutes on tread

Smith CG Press
250 x 2
225 x 5
* stopped.

Squat
245 x 5
245 x 5
245 x 5

DB Row
130 x 17

Pushups (feet elavated 16" / hands on kettle balls) |Wide Supinated Grip Pullups SUPERSET
20 | 10
15 | 8

Hanging Leg Raise holding 12 lbs between ankles | Trunk Pulldowns SUPERSET
12 | 97.5 x 12
12 | 97.5 x 12

Corner Barbell Front Squat | Press SUPERSET
80 X 15
80 X 15

SLDL
135 x 15

Clean | Front Squat SUPERSET
95 x 10
145 x 5

Flags
5

Posted by: PreMier

nice workout! i think i will up the weights on leg day this week

Posted by: yellowmoomba

1/9/09

FULLBODY

30 minutes of shooting and 2 on 2 - shot well / a little rusty but not bad considering I have not played ball in a long time.

EZ workout today - I want to let my left shoulder rest a few more days.

*** all RIs 60 seconds

Supinated Grip Pullups (medium grip)
12

Xpload Incline Press
300 x 8

Supinated Grip Pullups (close grip)
12

Xpload Incline Press
300 x 8

Supinated Grip Pullups (wide grip)
12

Xpload Incline Press
300 x 8

Super Squat
12 plates x 5
14 plates x 5
6 plates x 20

Posted by: JerseyDevil

Always intense

You da man

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Always intense

You da man

Thanks Jersey......Where's your 2009 journal ?

Posted by: katt

Hey YM

just dropping by to say what's up?

Posted by: Scarface30

still going strong YM

those are some heavy DB rows a while back, 130x17

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Hey YM

just dropping by to say what's up?

Hey Katt - nice to see you around

Quote:

Originally Posted by scarface30

those are some heavy DB rows a while back, 130x17

I think DB rows are my strongest exercise.

Posted by: yellowmoomba

1/10/09

CARDIO DAY

It's rare to see one of these days in here but I plan to run a couple 5Ks with my wife so I was on the treadmill today for 30 minutes at 4.0 on 5.0 incline.

We bought a treadmill for christmas so it's very convenient.

Posted by: yellowmoomba

1/12/09

FULLBODY

* 10 minutes of intervals on tread (up to 12.5 rate)

Xpload Incline Press
360 x 4 (6 sets)

Weighted Chins
BW +55 x 8 (3 sets)

Trap Bar Deads
405 x 3
445 x 1
405 x 5
* not feelin' it today - goal was 445 x 3. Rather than risk an injury - I'll try it next week.

Flags
5 (2 sets)

BW Triceps Press
20 (3 sets)

Machine Row
245 x 6 (3 sets)

Overhead Squat
holding 25lbs x 20
holding 45lbs x 20
holding 45lbs x 15

** left shoulder still sore so no overhead pressing movements

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