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

Originally Posted by JerseyDevil

You ARE da man!

Thank you

Posted by: yellowmoomba

2/10/12

UPPER

* shot to warm up

Weighted Chins
BW +45 x 3
BW +60 x 3 (2 sets)
BW +100 x 1
BW +115 x 1 | dropset | BW x 12

Pushups
25 (4 sets)

Seated Dips
210 x 15, 13, 13, 13

Shrugs
225 x 12 (3 sets)

DB Row
120 x 15 (2 sets)

Close Grip Smith Bench
225 x 3 (5 sets)

Single DB Press
70 x 10 (2 sets)

Low Attachment Reverse Fly
25 x 12 (2 sets)

* Felt good to strap on 115 for Chins. Haven't gone heavy in a while. Tried some overhead triceps exercises but my right shoulder had some pain. Called it a day.

Posted by: katt

Nice chins! I think we'll put them at the beginning of our workout next time

Posted by: yellowmoomba

Originally Posted by katt

Nice chins! I think we'll put them at the beginning of our workout next time

There you go

Good plan.

Posted by: x~factor

Originally Posted by yellowmoomba

Weighted Chins
BW +45 x 3
BW +60 x 3 (2 sets)
BW +100 x 1
BW +115 x 1 | dropset | BW x 12

Posted by: jagbender

very strong workouts!

Posted by: yellowmoomba

Originally Posted by x~factor

very strong workouts!

Thanks.

Posted by: JerseyDevil

Originally Posted by x~factor

What he said!

Posted by: yellowmoomba

2/11/12

Off day from the gym

30 min on tread at 4.0 on 5.0 Incline; Basketball tomorrow morning

Posted by: yellowmoomba

2/12/12

Basketball

4 games - played well. I've jammed different fingers two weeks in a row.....NBD - just kinda sucks since I've been working on my grip during the week. Grip work is much tougher with finger jams.

Posted by: x~factor

Originally Posted by yellowmoomba

2/12/12

Basketball

4 games - played well. I've jammed different fingers two weeks in a row.....

That always suck.

Posted by: yellowmoomba

Originally Posted by x~factor

That always suck.

X - R U a baller?

Posted by: PreMier

thats why i dont play basketball lol

Posted by: yellowmoomba

2/13/12

UPPER

* 5 min on tread

** HEAVY DAY

Band Pull-aparts
20 x 3

Weighted Chins
BW +60 x 5
BW +60 x 4
BW +60 x 4
BW +45 x 8
BW +45 x 8

Seated Dips
270 x 7
270 x 6
250 x 9
250 x 7
250 x 6

Shrugs
225 x 18, 15, 15

T-bar Row
170 x 3 (7 sets)

Smith CG Press
225 x 3 (7 sets)

Pullup/Pushup Giant
7 Pullups / 15 Pushups / 6 Pullups / 14 Pushups / 5 Pullups / 13 Pushups / 4 Pullups / 12 Pushups / 3 Pullups / 11 Pushups
* One long set (25 pullups / 65 Pushups)

Posted by: x~factor

Originally Posted by yellowmoomba

X - R U a baller?

Yes sir but I haven't played in a while though. Like you, I have a son that I can play with. But unlike you, my son is 18 years old and 6 feet tall.

I can still beat him one on one... but that's only because I know all his moves. LOL

Posted by: yellowmoomba

2/14/12

Lower and Core

* Speed work day

** 5 min on tread

Ab Wheel
20 (3 sets)

Squat
185 x 3 (10 sets) * slow down / explode up

Hanging Leg Raise
20 (3 sets)

SLDL
185 x 15, 10

DB Snatch
65 x 5 (each) (3 sets)

3' box jump
10, 12, 12

* felt good to go lighter and work on moving the weight as fast as possible.

Posted by: JerseyDevil

Originally Posted by yellowmoomba

2/14/12

Lower and Core

* Speed work day

** 5 min on tread

Ab Wheel
20 (3 sets)

Squat
185 x 3 (10 sets) * slow down / explode up

Hanging Leg Raise
20 (3 sets)

SLDL
185 x 15, 10

DB Snatch
65 x 5 (each) (3 sets)

3' box jump
10, 12, 12

* felt good to go lighter and work on moving the weight as fast as possible.

Are you trying to be a Wolverine walk on this year? You MIGHT just make it!!!!!

P.S. Unless Myer picks you up first LOL

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Are you trying to be a Wolverine walk on this year? You MIGHT just make it!!!!!

P.S. Unless Myer picks you up first LOL

That would be cool

Posted by: yellowmoomba

2/16/12

UPPER

* 5 min on tread

** high rep day

Single DB Press
80 x 10 (4 sets) * good for the core too

Machine Row
200 x 20
230 x 12 (3 sets)

Corner Press
OB +50 x 30 (3 sets)

Pullups
15, 13, 12, 12

Low Attachment Reverse Fly
30 x 12 (3 sets)

Plyo Pushup followed by Regular Pushups
15 - 15 (3 sets)

Posted by: JerseyDevil

Originally Posted by yellowmoomba

That would be cool

You REALLY would play for Ohio State!!!!!!!!!!!!!!! I believe that would be a major VIOLATION for any Wolverine fan

Originally Posted by yellowmoomba

2/16/12

UPPER
Single DB Press
80 x 10 (4 sets)

Strong presses dude. I can't even imagine myself there.....

Posted by: yellowmoomba

Originally Posted by JerseyDevil

You REALLY would play for Ohio State!!!!!!!!!!!!!!! I believe that would be a major VIOLATION for any Wolverine fan

Strong presses dude. I can't even imagine myself there.....

Probably not ..... I meant it would have been cool to walk on at UM.

You'll get back at it. You have always been a strong "presser".

Posted by: x~factor

Originally Posted by yellowmoomba

Single DB Press
80 x 10 (4 sets) * good for the core too

Originally Posted by JerseyDevil

Strong presses dude. I can't even imagine myself there.....

No kidding, THAT is a lot of weight... and it's a lot harder doing it single!

Posted by: yellowmoomba

Originally Posted by x~factor

No kidding, THAT is a lot of weight... and it's a lot harder doing it single!

Thanks X.

Posted by: yellowmoomba

2/17/12

Lower and Core

* shot to warmup

Trapbar Farmers Walk
225 x 60 steps (3 sets)

Hanging Leg Raise
20 (2 sets)

Trapbar Deads
405 x 3 (3 sets)

Dragonflags
5 (2 sets)

Dual DB Swing
45 x 12 (2 sets)

Trunk Pulldowns
97.5 x 20 (2 sets)

* quick intense workout today

I forgot how hard Dragonflags are.

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Probably not ..... I meant it would have been cool to walk on at UM.

You'll get back at it. You have always been a strong "presser".

Ok no VIOLATION

C, I think my strong pressing days are over. I will be capable again for sure, but I don't need to go thru this again. Train smarter, not harder is my new motto

Originally Posted by yellowmoomba

Trapbar Farmers Walk
225 x 60 steps (3 sets)

I am dying to try this, but not sure if I have enough room to maneuver the trapbar around the gym floor. I will certainly give it a shot

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Ok no VIOLATION

C, I think my strong pressing days are over. I will be capable again for sure, but I don't need to go thru this again. Train smarter, not harder is my new motto

I am dying to try this, but not sure if I have enough room to maneuver the trapbar around the gym floor. I will certainly give it a shot

I like the new motto

I'm sure you can find room. I tried the Farmers Walk backwards last week - that was interesting.

Posted by: yellowmoomba

2/18/12

Fullbody

* my wife asked me to workout; It's fun to train with her. Did a lot of high rep, pre-hab and core stuff today

3 sets of
A) Band pull-aparts 20
B) Ab Wheel Rollout 20
C) Cable Scarecrows 12.5 x 12
D) Leg Throw-downs 20

3 sets of
A) Goblet Side Lunge 55 x 10 (each leg)
B) Bench Step-ups holding 20lb dumbells x 10 (each leg)
C) 12 lb Medicine Ball catch decline situps 15

3 sets of
A) Seated Dips 175 x 20
B) Sup Grip Pullups 10

DB Clean and Press 35 x 15 (3 sets)

Power Clean 135 x 5 (3 sets)
* trying to get the form down on these

Got a big night tonight - Daddy Daughter Dance from 6 - 8PM then two of my buddies 40th bday party at 9PM - ...... Not sure how basketball is going to go in the morning.

Posted by: yellowmoomba

2/19/12

Basketball

1 game (lost)

; then shot for 30 minutes.

Posted by: JerseyDevil

to working out with the wife

Posted by: PreMier

ive tried to get my gf to workout.. she is like 'meh'

lookin swole in the avi bro!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

to working out with the wife

Oh yeah....It's all good.

ive tried to get my gf to workout.. she is like 'meh'

lookin swole in the avi bro!

She's gotta want to to do it...unfortunately.

Thanks. I'm down about 6 -7 lbs but look much better/bigger - IMO.

Posted by: yellowmoomba

2/20/12

Fullbody

* worked on "speed" today. Primary exercises (first 2) were sets of 3. Smith Bench was too easy; TB Deads felt right.

Ab Wheel Rollouts
25 (3 sets)

Smith Bench (all sets of 3 - slow down and explode up as fast as I can)
Set 1 135 x 10
Set 2 155
Set 3 175
Set 4 185
Set 5 195
Set 6 205
Set 7 195
Set 8 195
Set 9 205
Set 10 185

Trapbar Deads (all sets of 3)
Set 1 135 x 10
Set 2 225
Set 3 275
Set 4 315
Set 5 345
Set 6 345
Set 7 355
Set 8 345
Set 9 345
Set 10 335

Accessory Lifts

T-bar Row 145 x 8 (3 sets)
OH Lunge 105 x 25 (2 sets)
Chins 12 (2 sets)

* tomorrow I plan on doing some "workout challenges" - prowlers, jump rope, plyo pushups, etc.....

Posted by: JerseyDevil

Holy volume Batman!! Looking great in the avi YM

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Holy volume Batman!! Looking great in the avi YM

Thanks. I'm feelin' it today (after today's workout).

Posted by: yellowmoomba

2/21/12

Fullbody

* 2 games of "2 on 2" to warmup (30 minutes)

Band Pull-aparts 15 (2 sets)

KB Frog Jumps
25 KB x 20 jumps (3 sets)

Single Arm BW Row (these are awkward and hard)
5 (2 sets)

Hockey (side to side) Jumps (markers 5 feet apart)
20 jumps (3 sets)

Pushups
25 (2 sets)

Lying leg lifts
30 (2 sets)

Corner Press
OB +50 x 10
OB +70 x 5
OB +60 x 5
OB +50 x 10 (3 sets)

Cable Pull Throughs
37.5 x 10 (4 sets)

Muscle Ups
5
3 (4 sets)

Trunk Pulldowns
132 x 20 (2 sets)

Plyo Pushup | Regular Pushups
15 | 15 (2 sets)

Prowler
275 x 60 yards (2 sets)

* worked on SPEED again today. GREAT workout. Felt good doing Muscle Ups again

Posted by: PreMier

thats why i like westside, because it incorporates a lot of speed work into the routines

Posted by: yellowmoomba

Originally Posted by PreMier

thats why i like westside, because it incorporates a lot of speed work into the routines

Westside speed day looks fun. I have issues with the heavy singles - that's when I get an injury.

Posted by: JerseyDevil

I am not a jealous person.... BUT YOU MAKE ME SICK ON THE MUSCLE UPS!!!!! lol, I would be honored to do just ONE

Great workout as usual YM

Posted by: yellowmoomba

Originally Posted by JerseyDevil

I am not a jealous person.... BUT YOU MAKE ME SICK ON THE MUSCLE UPS!!!!! lol, I would be honored to do just ONE

Great workout as usual YM

Thanks. I would not try them if I were you. They are pretty tough on the shoulder.

Posted by: yellowmoomba

2/23/12

Fullbody - another SPEED FOCUS day

- all sets (slow down / explode up)

* 5 min on tread

Ab Wheel
35, 25, 20

Weighted Pullups
BW x 10
BW +20 x 5
BW +30 x 5 (5 sets)

Bench
175 x 5
185 x 5 (6 sets)

Squat
185 x 5 (10 sets)

Standing Sup Grip Pulldowns (first time doing these; read about them on t-nation.com - got a GREAT stretch at the top)
130 x 10
145 x 10
160 x 10, 8

Seated Dips
210 x 10 (3 sets)

Shrugs
225 x 10 (2 sets)

30" Box Jumps (these were too easy)
10 (3 sets)

Push Press
95 x 10 (3 sets) * go up next time

SLDL
215 x 10, 8

Posted by: yellowmoomba

2/24/12

FULLBODY

* shot for about 20 minutes to warmup

Swissball Inchworms
30 (3 sets)

Band Pull-aparts
20 (2 sets)

1 Legged Pushups
30 (2 sets)

Dual KB Swing
35 x 15 (2 sets)

Dragon Flags
5 (2 sets)

Single Arm Pallup Press
27.5 x 10 (each) (2 sets)

Machine Row
200 x 15 (2 sets)

Dead hang on pullup bar
45 seconds
30 seconds
* felt a great stretch in my lats.

* I enjoyed my changed workout program this week. I lightened up the weights and focused on SPEED. My joints feel pretty solid (except my right shoulder - but this is an ongoing issue since Jan 30, 2011). I did 4 fullbody workouts. Two med weight days and two light weight days (M/Tue/Thur/Friday)

Posted by: yellowmoomba

.....forgot to add

Floor Wipers
135 x 30 (3 sets)

* I can feel it today (in a good way).

Hoops today then up to Central Michigan University for my annual Fraternal Alumni get together (aka Drinking with old friends).

No workout planned for Sunday.

Posted by: yellowmoomba

2/25/12

No hoops today. Sick kid

20 min on tread on various inclines from 2 - 5

20 min on Heavy Bag

Posted by: yellowmoomba

2/28/12

UPPER

* 5 min on tread

Band Pull-aparts
Purple band x 25 (4 sets)

Ab Wheel
30, 20, 20

1 legged pushups
30 (2 sets)

Smith Bench
235 x 3 (3 sets)
185 x 20 (Rest Pause Set 12, 4, 4)

T-bar Row
160 x 3
180 x 3 (2 set)
135 x 20 (RP Set 12, 3, 3, 2)

1 Arm DB Press
85 x 6 (3 sets)

Sup Grip Pulldowns
145 x 20
160 x 15
175 x 12
205 x 10

Machine Row
200 x 20

Corner Press
OB +70 x 10 (3 sets)

Cable Pull Through
37.5 x 10 (3 sets)

BB Curl Dropset
75 x 8, 6, 4, 4

* Hit all 3 rep ranges today; Felt great!!

Posted by: JerseyDevil

Corner Presses!!! Awesome

Posted by: PreMier

i really liked doing those. they are killer, you feel them all the way down your side, through the lats and obliques

Posted by: yellowmoomba

Thanks guys.....CPs are one of my favorite exercises too

Posted by: yellowmoomba

2/29/12

Lower and Core

* shot to warm up

KB Frog Jumps
30 KB x 25 jumps (3)

Hockey Jumps (side to side)
24 jumps (2 sets)

Trapbar Deads
315 x 3
365 x 3
405 x 3 (3 sets)

Pallof Press
32.5 x 20 (2 sets)

Box Jump
30" x 10 (2 sets)
42" x 3 (2 sets) *

(had to stack two boxes on top of each other)

Farmers Walk
225 x 75 steps (2 sets)

Floor Wipers
135 x 30 (2 sets)

** Felt good today.

Posted by: yellowmoomba

......forgot to add

Dual KB Swing
30 x 25 (2 sets)

Posted by: JerseyDevil

You are so creative!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

You are so creative!

Thanks...did you try the Trapbar Farmers Walk yet??

Posted by: yellowmoomba

3/1/12

UPPER

* 5 min on tread

Band Pull-Aparts
25 (3 sets)

1 legged pushups
40

Pullups
10

Lots of stretching over a Swiss ball and on a Foam Roller

====

Muscle Ups
4, 3, 3, 3

Pullups
15

Seated Dips
230 x 12
250 x 8, 10

DB Row
130 x 20 Right | 15 Left

Smith CG Press
225 x 3
245 x 1
255 x 1
265 x 1
225 x 5

Shrugs
255 x 10 (2 sets)

Reverse Fly
40 x 25 (2 sets)

Plyo Pushups
25 (2 sets)

Pullups
15, 12

Posted by: yellowmoomba

3/2/12

Lower and Core

* shot for 30 minutes

ATG Squats | Jump Rope SUPERSET
135 x 10 | 100
185 x 5 | 100
205 x 5 | 100
225 x 5 | 100
205 x 5 | 100

Ab Pull Through
42.5 x 12 (2 sets)

OH Squat
95 x 10

Clean | Front Squat | Push Press Combo
95 x 5 (2 sets)

Dragon Flags
5

Lying Leg Raise
40

Prowler
6 plates x 4 runs (25 yards each run)

Posted by: PreMier

that superset wouldve made me puke

Posted by: x~factor

Originally Posted by PreMier

that superset wouldve made me puke

I don't even think that's even possible. LOL

Posted by: yellowmoomba

Originally Posted by PreMier

that superset wouldve made me puke

Well - sets were separated with 30 - 45 sec RIs Example:

Squat then Jump Rope (short Rest) Repeat 5 times

--- Maybe I'll try to do 5 continuous sets next time.......

I have to say one the hardest sets I've ever done was:

Squat 225 x 10 then 100 Jump Rope then Squat 225 x 10 then 100 Jump Ropes - non stop

Posted by: yellowmoomba

3/4/12

UPPER

====Warm up

* 5 min on tread

Band Pull-Aparts
25 (3 sets)

Pullups
12 (2 sets)

Pushups
30

====Warm up

Bench (working on SPEED)
185 x 3 (3)
195 x 3 (3)
205 x 3 (2)

T-bar Row
185 x 3 (4 sets)

1 Armed DB Press
90 x 4, 5, 5

Sup Grip Pulldowns
165 x 3
205 x 3
235 x 3
250 x 3
265 x 2
205 x 10

Corner Press
OB +50 x 10
OB +75 x 10
OB +50 x 20 (2)

Cable Pull Throughs
42.5 x 10
32.5 x 15 (3)

Wide Pullups
15 (2 sets)

Posted by: gtbmed

Haven't checked your journal in a while but your workouts look good. I like how you do sets of chinups or pullups throughout the workout.

That superset looks pretty tough. Hardest one I have done would probably be a leg press/chinup superset. I want to try a squat/chinup set but I'm not sure I would survive.

Go Blue!

Posted by: yellowmoomba

Originally Posted by gtbmed

Haven't checked your journal in a while but your workouts look good. I like how you do sets of chinups or pullups throughout the workout.

That superset looks pretty tough. Hardest one I have done would probably be a leg press/chinup superset. I want to try a squat/chinup set but I'm not sure I would survive.

Go Blue!

Squat / Chins would be good

GREAT to see another UM fan!!!

Posted by: yellowmoomba

3/5/12

Lower and Core

* 5 min

(quick and intense)

Ab Wheel
20 (2 sets)

Frog Jumps
35 x 20 (2 sets)

Hockey Jumps
28

Trapbar Deads
315 x 5
385 x 5
405 x 6

Pallof Press
32.5 x 20 (2 set)

Hanging Leg Press
20 (2 sets)

Box Jump
10 (3 sets)

Trapbar Farmers Walk
225 x 60 steps (3 sets)

Dual DB Swing
45 x 12 (2 sets)

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Thanks...did you try the Trapbar Farmers Walk yet??

NO! I need to try them.... no excuse!

Solid workouts as usual YM

Posted by: yellowmoomba

Originally Posted by JerseyDevil

NO! I need to try them.... no excuse!

Solid workouts as usual YM

Thanks ..... No try those FW!!!

Posted by: yellowmoomba

3/7/12

UPPER

* 5 min on tread

** shot for 16 reps on most of my exercises today just for the hell of it.

Band Pull-Aparts
30 (3 sets)

Ab Wheel
25 (2 sets)

Pullups
16
12
12

Dips
25 (3 sets)

Seated Dip Machine
250 x 7
230 x 8 (2 sets)

Shrugs
225 x 16 (2 sets)

Smith Bench
185 x 16 (2 sets)

Row Machine
200 x 16 (2 sets)
255 x 8

Overhead Triceps Rope Press
72.5 x 12 (stopped - right shoulder pain)

Low Reverse Fly
35 x 16 (2 sets)

Pushups
40, 30, 30

Posted by: yellowmoomba

3/8/12

Lower and Core

* 9 min on tread (intervals of 8, 10, 12 speed)

Inchworm
30 (2 sets)

Squat
215 x 3
245 x 3
275 x 3
225 x 5

Trunk Pulldowns
132 x 20 (2 sets)

DB Bulgarian Split Squat
55 x 5

DB Lunge
55 x 5

DB Side Lunge
55 x 5

Dragonflag
4

Lying Leg Raise
40

DB Snatch
80 x 3 (2 sets)

Posted by: yellowmoomba

3/9/12

UPPER (third upper workout this week)

* shot around for 25 minutes to warmup; Didn't need to go to the gym since I already went four times this week but had to get out of the house.

Weighted Chins
BW +45 x 3
BW +70 x 2
BW +100 x 1
BW +115 x 1
BW +45 x 9

Pushups
30 (2 sets)

Dips
25

Bench
205 x 3 (2 sets)
185 x 5

Corner Press
OB +50 x 20 (2 sets)

T-Bar Row
135 x 5
170 x 3
200 x 1
170 x 3

Posted by: yellowmoomba

3/10/12

Basketball

3 games - shot well

Going back tomorrow morning to play again.

Posted by: x~factor

Weighted Chins has some crazy weight!

Posted by: JerseyDevil

Originally Posted by x~factor

Weighted Chins has some crazy weight!

What he said!

Posted by: yellowmoomba

Originally Posted by x~factor

Weighted Chins has some crazy weight!

Originally Posted by Jersey

What he said!

Thanks guys......feels good to go heavy once in a while.

Posted by: yellowmoomba

3/12/12

UPPER

* 5 min on tread

** Tried to do 75% of 1RM for 8 reps for my main lifts then did some high rep accessory exercises.

Band Pull-aparts
30 (3 sets)

T-bar Row
150 x 8, 8, 10

Bench
175 x 8, 8, 10

Weighted Chins
BW +45 x 8 (3 sets)

Push Press
95 x 8
105 x 8, 10

Dips
28
21

Shrugs
225 x 15 (2 sets)

Cable Reverse Fly
50 x 10 (3 sets)

Lying BW Triceps Press
30 (3 sets)

Posted by: yellowmoomba

....plus

1 legged pushups
40
30

Posted by: yellowmoomba

3/13/12

Lower and Core

* 5 min on tread

Ab Wheel
20 (2 sets)

TB Deads
315 x 10 (3 sets)

Hanging Leg Raise
20 (2 sets)

Squat
135 x 10
* stopped....I tweaked my left knee last week going heavy on squats....note to self. Stick with 225 and increase reps.

Lying Leg Raise
40 (2 set)

Trunk Pulldowns
132 x 20 (2 sets)

** Done

Heading to South Carolina for three days (work related) so it's good time for a couple days off. The hotel gym does not have weights........

Back at it on Saturday

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Heading to South Carolina for three days (work related) so it's good time for a couple days off. The hotel gym does not have weights........

Back at it on Saturday

Play golf instead, and be sure to visit the 19th hole!!

Posted by: PreMier

or do a crossfit travel workout, they are brutal

Posted by: yellowmoomba

3/17/12

Fullbody

* 5 min on tread to warmup

** took the last three days off due to work travel

Band Pull-aparts
30 (3 sets)

Pullups
12 (2 sets)

Trapbar Deads
315 x 10
385 x 5 (2 sets)

Bench
205 x 3
185 x 5 (3 sets)

T-bar Row
180 x 3
190 x 3
180 x 5

Corner Press
OB +50 x 20 (3 sets)

Low attachment Reverse Fly
35 x 12 (2 sets)

Pushups
40, 50, 50

Dual DB Swing
30 x 15
45 x 10 (2 sets)

Lying BW Triceps Press
20, 30, 30

**** Basketball tomorrow

Posted by: yellowmoomba

3/18/12

Basketball

6 games - 6 Wins

* had a good team today

Posted by: JerseyDevil

Originally Posted by yellowmoomba

3/18/12

Basketball

6 games - 6 Wins

* had a good team today

Good team indeed!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Good team indeed!

Posted by: yellowmoomba

3/19/12

UPPER

* 5 min on tread

Band Pull-aparts
30 (3 sets)

Pulldowns * new machine
190 x 8
205 x 7 (3 sets)

Seated Dips
250 x 8 (4 sets)

T-bar Row
170 x 8, 7, 7

CG Press
205 x 8 (3 sets)

DB Press
45 x 8 (2 sets)

Shrugs
225 x 13 (3 sets)

Facepulls
32.5 x 20
42.5 x 20

Pushups
40, 25 (3 sets)

Posted by: yellowmoomba

3/20/12

LOWER and CORE

* 5 min on tread

Ab Wheel
25 (3 sets)

KB Frog Jumps
50 x 20 Jumps (3 sets)

5' Hockey Jump
20 (2 sets)

Squat
185 x 3 (5 sets)
* kept weight light due to left knee pain

Trunk Pulldowns
97.5 x 15 (3 sets)

Trapbar Farmers Walk
225 x 70 steps (3 sets)

DB Lunge
50 x 8 (2 sets)

Side DB Lunge
50 x 5 (2 sets)

Dragon Flags
3 (2 sets)

Lying Leg Lift
30 (2 sets)

30" Box Jump
10 (2 sets)

Side 30" Box Jump
8

Posted by: yellowmoomba

....forgot to add

SLDL
235 x 8 (2 sets)

Posted by: PreMier

nice sldl's, bet your hammies are gonna be sore

Posted by: yellowmoomba

Originally Posted by PreMier

nice sldl's, bet your hammies are gonna be sore

Legs are a little tight today

===

3 more days until I head to Florida for two weeks. Orlando for one (for work) then to Anna Maria Island for a week with the family .......

The hotel has a pretty good gym so I'll still exercise.

Posted by: PreMier

its getting hot here so you'll enjoy it

Posted by: yellowmoomba

Originally Posted by PreMier

its getting hot here so you'll enjoy it

Good

We had record highs this week. It was 82 yesterday!!! The norm is 50.

Posted by: JerseyDevil

Say hello to Anna Maria Island for me!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Say hello to Anna Maria Island for me!

Will do!! I'll make sure I stop by the Rod 'n Reel too

Posted by: yellowmoomba

3/23/12

Fullbody

* 5 min on tread

Band Pull-Aparts
30 (3 sets)

Ab Wheel
25 (2 sets)

Weighted Pullups
BW +50 x 5 (3 sets)

Bench
185 x 7,7,6

Trapbar Deads
315 x 5
365 x 3
405 x 6

T-bar Row
155 x 5
165 x 4
185 x 3

Corner Press
OB +50 x 20 (2 sets)

Seated Dips
270 x 6, 5, 6

Reverse Fly
50 x 12 (2 sets)

Posted by: yellowmoomba

3/25/12

Fullbody

Pull ups 12 (5 sets)

Smith bench
225 x 3 (6 sets)

Dead lift
205 x 10 (5 sets)

Overhead press
65 x 20 (2 sets)
105 x 12 (3 sets)

Leg press
190 x 20
230 x 10
270 x 10
290 x 10

Single Cable row
190 x 15 (3 sets)

Not bad for a hotel workout

Posted by: JerseyDevil

Posted by: PreMier

hows florida?

Posted by: yellowmoomba

3/31/12

Fullbody workouts on

3/24/12
3/26/12
3/27/12
3/28/12
3/30/12

Plan on lifting tomorrow. Driving over to Anna Maria island now. Spent the day at Disney yesterday. Good times so far

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Driving over to Anna Maria island now.

Sweet! I really need to get down there and see my Dad...

Posted by: MaxSeg

Solid training.

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Sweet! I really need to get down there and see my Dad...

It's beautiful down here

80 something and sunny everyday.

Posted by: yellowmoomba

Originally Posted by MaxSeg

Solid training.

Thanks

Posted by: yellowmoomba

4/2/12

Upper

Weighted Pullups
BW +45 x 6 (5 sets)

Hang Clean / Press
135 x 5 (3 sets)

Single DB Press
75 x 8 (3 sets)

Cable Row
190 x 12 (4 sets)

Lying BW Triceps Press
30 (3 sets)

Cable Reverse Fly
40 x 20 (2 sets)

Bent over Row
135 x 12 (2 sets)

Shrugs
225 x 10 (3 sets)

Posted by: yellowmoomba

4/3/12

2 mile jog then wind sprints on the beach

Posted by: JerseyDevil

Originally Posted by yellowmoomba

4/3/12

2 mile jog then wind sprints on the beach

Lucky bastard

Which one? Holmes Beach? Have you ever taken the family down to Siesta Key - Sarasota Beach?

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Lucky bastard

Which one? Holmes Beach? Have you ever taken the family down to Siesta Key - Sarasota Beach?

Last year we went to Siesta Key (my favorite beach). We are staying on the North end of the island so I ran out by the Sand Bar Restaurant

Yesterday we went to Clearwater to see Winter the Dolphin Tale. The kiddies loved it.

Posted by: yellowmoomba

4/4/12

Fullbody

Ab Wheel
15 (2 sets)

Weighted Pullups
BW+50 x 4 (5 sets)

Squat
225 x 3 (5 sets)

Standing Press
135 x 5 (3 sets)

Row Machine
130 x 20
170 x 12 (2 sets)

Dips
20 (3 sets)

Lying Triceps Press
25 (2 sets)

Reverse Fly
45 x 12 (2 sets)

1 DB Press
70 x 10 (3 sets)

Lying Leg Press
20 (2 sets)

Posted by: yellowmoomba

4/5/12

Another run along the beach today

45 mins

Posted by: yellowmoomba

4/9/12

UPPER

Band Pull-aparts
30 (3 sets)

Pushups
30

Weighted Pullups
BW +45 x 5, 6, 7, 8

Seated Dips
250 x 8, 8, 7

T-bar Row
165 x 5
175 x 4
185 x 3
195 x 2
135 x 10

Smith Bench
225 x 5
235 x 4
245 x 3
225 x 5

Shrugs
225 x 15 (3 sets)

Corner Press
OB +50 x 15, 20, 20

Single Reverse Fly
17.5 x 12 (3 sets)

Pushups
30 (2 set)

Posted by: PreMier

you run barefoot?

Posted by: yellowmoomba

Originally Posted by PreMier

you run barefoot?

No way!!

Posted by: yellowmoomba

4/12/12

Core and Lower

* 5 min on tread

Ab Wheel
25 (3 sets)

Frog Jump
35lk KB x 25 (2 sets)

Trapbar Deads
405 x 6 (2 sets)

Trapbar Farmers Walk
225 x 50 steps (3 sets)

Trunk Pulldowns
132 x 20 (3 sets)

Dual DB Swing
40 x 15 (3 sets)

Pallof Press
27.5 x 12 (3 sets)

30" Box Jump
10 (2 sets)

Posted by: yellowmoomba

4/13/12

UPPER

* shot to warmup

Band Pull-aparts
30 (2 sets)

Pushups
30 (2 sets)

Muscleups
5, 4, 4

Power Clean
95 x 10
145 x 3
95 x 10

DB Row
120 x 15 (2 sets)

1 armed DB Press
85 x 5,5, 8

Sup Grip Pullups
10 (3 sets)

Lying OH Triceps Press
25 (3 sets)

Posted by: PreMier

Originally Posted by yellowmoomba

No way!!

i meant on the beach lol. when i do, it really makes my feet sore. uses all the muscles in them i guess

Posted by: JerseyDevil

Good lookin' workouts YM

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Good lookin' workouts YM

Thanks....back at it.

Posted by: yellowmoomba

4/14/12

Basketball

1 and done.......back tomorrow to see if I can get a better team

Posted by: x~factor

Originally Posted by yellowmoomba

Muscleups
5, 4, 4

Muscleup is crazy!!!

Posted by: yellowmoomba

Originally Posted by x~factor

Muscleup is crazy!!!

They are fun....just hard on the shoulder

Posted by: yellowmoomba

4/15/12

Basketball

1 game....tweaked RIGHT calf (damn it!!!) Stopped. Ibu and iced. I can still push off on my foot but there is some loss of strength. (sucks getting old.....................................)

Posted by: MaxSeg

Awesome training sessions!

Posted by: yellowmoomba

Originally Posted by MaxSeg

Awesome training sessions!

Thanks Max.....

Posted by: yellowmoomba

4/16/12

UPPER

* 5 min on tread

Band Pull-aparts
30 (3 sets)

Pushups
20 (2 sets)

Weighted Pullups
BW +55 x 3 (8 sets)

Push Press
105 x 3 (8 sets)

T-bar Row
170 x 5 (5 sets)

Smith CG Press
215 x 5 (5 sets)

Shrugs
225 x 20, 15, 25

Seated Dips
230 x 10 (3 sets)

Reverse Fly
45 x 20 (2 sets)

Cable Fly
70 x 30

Posted by: davegmb

How often have you injured your calves, you seem to be in a constant battle with them? Time to hang up the basketball boots soon maybe?

Posted by: yellowmoomba

Originally Posted by davegmb

How often have you injured your calves, you seem to be in a constant battle with them? Time to hang up the basketball boots soon maybe?

Torn Left Achilles in 2001
Torn Right Achilles in 2005
Torn Left Calve in 2010
Injured Right Calve (yesterday - not so bad though)

I thought I had a couple more years before I hung up the basketball shoes (damn it - you may be right though).....I'm just getting over hanging up my football cleats (back in 2006). I think about making a "football comeback" every year.....but then I think about tearing both achilles playing and the 8-12 months of rehab.

Posted by: davegmb

I know how you feel I give up football (soccer) when I started this journal because my hamstrings were failing me! Keep get tempted back for the odd game though and feel it for the rest of the week when I do!

Posted by: yellowmoomba

Originally Posted by davegmb

I know how you feel I give up football (soccer) when I started this journal because my hamstrings were failing me! Keep get tempted back for the odd game though and feel it for the rest of the week when I do!

Sucks.............at least we can still lift

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Sucks.............at least we can still lift

It DOES suck getting old! But you are right, you can still lift!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

It DOES suck getting old! But you are right, you can still lift!

Posted by: yellowmoomba

4/17/12

Core and Lower

* 5 min on tread

Swiss Ball Inchworm
25 (3 sets)

DB Snatch
75 x 5 (3 sets)

Squat
185 x 10 (2 sets)
225 x 3
235 x 3

Hanging Leg Raise
25 (2 sets)

KB Lunge
50 x 5 each leg (3 sets)

Plank Pull
37.5 x 10 (2 sets)

SLDL
135 x 20
225 x 10

18" Box Jump
10 (2 sets)
* no calve pain

Posted by: yellowmoomba

4/19/12

UPPER

* shot for about 30 minutes ... NO PAIN

** didn't really feel like going but I wanted to test out my calve.....I'm happy there was no discomfort.

DB Press
80 x 6
90 x 6
100 x 3
110 x 1 * haven't gone over 95 in a while

DB Row
100 x 15

Muscle Ups
6, 5

Wide Supinated Pullups
12

Corner Press
OB +45 x 15, 20

Sup Grip Pullups
12 (2 sets)

Lying Triceps Press
20 (2 sets)

Posted by: x~factor

100+ lb DB Press!!!

Posted by: AustinGal

Do you ever do Sandbag Get-ups? I like your training..reminds me allot of Crossfit.

B

Posted by: jagbender

I'm back in here!

Posted by: yellowmoomba

Originally Posted by AustinGal

Do you ever do Sandbag Get-ups? I like your training..reminds me allot of Crossfit.

B

Hey AG,

Welcome. I've never done sandbag get-ups. Do you? How do you like them? I'm always looking to try something new.

Posted by: yellowmoomba

Originally Posted by jagbender

I'm back in here!

Hey Jag.....Where you been?

Posted by: yellowmoomba

4/20/12

Took today off. Heading to watch two of my buddies compete in a Strongman comp tomorrow. Should be fun

Most likely I will do a FB workout after their comp then basketball on Sunday.

Posted by: JerseyDevil

Have fun!

Posted by: AustinGal

Yes..and they are a painful good time. I think men's RX is 80lbs which would be light for you. Have fun!

Babs

Posted by: yellowmoomba

Originally Posted by AustinGal

Yes..and they are a painful good time. I think men's RX is 80lbs which would be light for you. Have fun!

Babs

Deal

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Have fun!

The comp was pretty cool. I only stayed for two events (2 hours). My buddy took second in the tire flip. I'd like to do a Pound-for-Pound Strongman comp

Posted by: yellowmoomba

4/21/12

Fullbody

* had to get some kind of exercise in.

Weighted Chins
BW +45 x 5
BW +70 x 3
BW +80 x 3
BW +90 x 2
BW +115 x 1 | dropset | BW x 10

TB Deads
225 x 10
315 x 5
385 x 3
405 x 3
* didn't really push it today - just wanted to hit my legs a little

Seated Dip
190 x 20, 18
250 x 8

Machine Row
245 x 12, 10

Corner Press
OB +25 x 25 (alternating throw and catch style)
OB +50 x 15
OB +60 x 10
OB +25 x 25 (throw and catch style)

Cable Pull Throughs
37.5 x 10 (2 sets)

Lying Triceps BW Press | BW Facepulls Superset
25 | 20 (2 sets)

Single DB Clean and Press
35 x 10
* just working on my full body mobility

*Done .... I hope to catch the UFC fight tonight at a local establishment. Hoops at 8am tomorrow morning

Posted by: x~factor

Originally Posted by yellowmoomba

TB Deads
225 x 10
315 x 5
385 x 3
405 x 3
* didn't really push it today - just wanted to hit my legs a little

What does TB mean?

Posted by: yellowmoomba

Originally Posted by x~factor

What does TB mean?

Trapbar

Posted by: x~factor

Nice. That is some serious weight for not "really pushing" it.

Posted by: davegmb

Originally Posted by x~factor

Nice. That is some serious weight for not "really pushing" it.

I know he's a beast

Posted by: JerseyDevil

Originally Posted by x~factor

What does TB mean?

Tampa Bay! oh..... yeah, I mean trapbar

Posted by: yellowmoomba

Originally Posted by x~factor

Nice. That is some serious weight for not "really pushing" it.

Thanks X

Originally Posted by Jersey

Tampa Bay! oh..... yeah, I mean trapbar

Haha......I love the TB

Originally Posted by Dave

I know he's a beast

I appreciate the support

Posted by: yellowmoomba

4/23/12

UPPER

* 5 min on tread

** still not feeling it today.

Band Pull-aparts
30 (3 sets)

DB Press
80 x 5
95 x 3
105 x 3 (4 sets)
75 x 12 (2 sets)

DB Row
130 x 20 R | 15 Left (2 sets)

Standing MP
95 x 5 (4 sets)

T-bar Row
180 x 3 (4 sets)

Dips | Sup Grip Pullups Superset
5 | 5 | 5 | 5 (2 sets)

Reverse Fly
45 x 15 (2 sets)

1 Medicine Ball Pushups
25

2 Medicine Ball Pushups
25

Machine Shrugs
180 x 15 (3 sets)

* Good not Great workout.....Happy with my DB Press and Rows

Posted by: davegmb

I'd be happy with rows that heavy too for high reps, must have a good grip

Posted by: AustinGal

Yeah what Dave said. My shoulder would be laying on the ground in a puddle of blood

Posted by: yellowmoomba

Originally Posted by davegmb

I'd be happy with rows that heavy too for high reps, must have a good grip

Thanks. I was strapped. I usually use straps when I use DBs over 110. I can only get 5 or 6 reps @ 130 without straps.

Originally Posted by AG

Yeah what Dave said. My shoulder would be laying on the ground in a puddle of blood

DB Rows are one of my favorite exercises

Posted by: JerseyDevil

Holy smokes on the DB presses. How do you get them in position?

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Holy smokes on the DB presses. How do you get them in position?

I just curl 'em....LOL.....JK

I rest them on my knees then SLOWLY rock 'em back onto my chest - then press 'em up. I'm very careful. "Back in the day (1997) " I tore my left rotator cuff doing heavy DB presses which required surgery

Posted by: yellowmoomba

4/25/12

Core and Lower (DE / SPEED DAY)

* 5 min on tread

** Focused on moving the weight as fast as possible.

Ab Wheel
25 (3 sets)

DB Snatch
75 x 3 (3 sets)

Squat
185 x 3 (7 sets)

Hanging Leg Raise
25 (2 sets)

24" Box Jumps
10 (3 sets)

SLDL
185 x 3 (4 sets)

Lying Leg Raise
25 (3 sets)

Dual KB Swing
35 x 15 (3 sets)

** No calve pain

; Looks like I can hoop this weekend.

Posted by: yellowmoomba

Going to try some Strongman Events this Sunday at a friends gym

Yoke, fat bar clean+press, deadlift (trap bar elevated), keg/farmers carry, STONES

Sounds like fun

Posted by: yellowmoomba

4/26/12

UPPER

* warm up on tread

** High Rep day

Feet Elevated BW Row | Pushup Superset
20 | 20 (5 sets)

Corner Press Throw and Catch
OB +25 x 25 per arm (3 sets)

Power Clean
135 x 5
145 x 5
155 x 3

Seated Dips
250 x 9, 8
270 x 6

Sup Grip Pulldowns
190 x 15
220 x 7, 6
145 x 15

Hammer Strength Shrugs
230 x 15 (3 sets)

Pushups * 20 sec RI
20
20
20
20
10 (12 sets)
Total = 200 Pushups

Posted by: davegmb

Originally Posted by yellowmoomba

Going to try some Strongman Events this Sunday at a friends gym

Yoke, fat bar clean+press, deadlift (trap bar elevated), keg/farmers carry, STONES

Sounds like fun

Look forward to hearing how it went, Gaz loves this stuff

Posted by: yellowmoomba

Originally Posted by davegmb

Look forward to hearing how it went, Gaz loves this stuff

Stay tuned

Posted by: yellowmoomba

4/27/12

Lower and Core

* shot for 20 minutes; leg felt OK

** Light day since I want to rest up for Sunday's Strongman stuff..Today was really just a "test day" to see how my leg is doing.....Don't really want to hit it hard Wed, Thurs, Friday, Sat, Sunday, Mon and Tuesday....6 days in a row is bad news for me.....I want some deload/light workouts

Squat
135 x 10 (2 sets)

Sumo Deads
135 x 10

Dead
135 x 10

Snatch Grip Dead
135 x 10

Floor Wipers
135 x 25 (3 sets)

Hanging Leg Raise
25

SuperSquat
4 plates x 15

*** Just enough to break a sweat;

Posted by: jagbender

like your new avi

Posted by: JerseyDevil

I'm interested in how you like this. You have never struck me as a strongman type. Your workouts have always been super athletic..... Maybe you need a change of pace!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

I'm interested in how you like this. You have never struck me as a strongman type. Your workouts have always been super athletic..... Maybe you need a change of pace!

It was OK........not my thing though. I like the athletic style much better (although - the tire flip was cool

)

Posted by: yellowmoomba

4/29/12

Strongman Workout

* warmed up shooting ball for 15 minutes

** worked out at a friends gym today.

Trapbar Deads
415 x 3 (no straps) (3 sets)

550 lb Tire Flip
100 ft (5 runs) about 10-12 flips per run

Yoke Walk
200 x 100 ft (2 runs)
300 x 100 ft (2 runs)
- not me but here's what it looks like
Desert Strength - Yoke Walk Training - YouTube

Axle Clean and Press
160 x 1 (7 sets)

Posted by: yellowmoomba

Originally Posted by jagbender

like your new avi

Thanks. Trying to get the six pack ready for summer.

Posted by: AustinGal

Wow....that brings the term "Farmer's Walk" to a painful new level. I kinda wanna try it!

Posted by: yellowmoomba

Originally Posted by AustinGal

Wow....that brings the term "Farmer's Walk" to a painful new level. I kinda wanna try it!

Give it shot....but have someone show you where to place the bar and your hands

Posted by: yellowmoomba

4/30/12

UPPER

* 5 min on tread

Band Pull-Aparts
30 (3 sets)

Weighted Chins
BW x 8
BW +45 x 5
BW +55 x 3
BW +70 x 3
BW +45 x 8
BW +45 x 6

Seated Dips
230 x 12, 11, 10, 9

CG Bench
135 x 15
185 x 5
195 x 5
205 x 3
185 x 6

T-bar Row
170 x 5 (3 sets)

Reverse Fly
50 x 12 (3 sets)

Cable Fly
60 x 15
80 x 15
90 x 12
60 x 25

Lying OH Triceps Press
30 (3 sets)

Posted by: JerseyDevil

Originally Posted by AustinGal

Wow....that brings the term "Farmer's Walk" to a painful new level. I kinda wanna try it!

I'll stick to Farmer's Walk. I can feel my discs herniating just watching that!

Posted by: JerseyDevil

Originally Posted by yellowmoomba

Weighted Chins
BW x 8
BW +45 x 5
BW +55 x 3
BW +70 x 3
BW +45 x 8
BW +45 x 6

When I grow up, I wanna do weighted chins like you! Problem is..... I don't think I'm ever going to grow up!!!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

I'll stick to Farmer's Walk. I can feel my discs herniating just watching that!

LOL - Right....I could feel it in my low back

Posted by: yellowmoomba

5/1/12

LOWER and CORE

* 5 min on tread

Ab Wheel
15 (3 sets)

Jump Rope
100 (4 sets)

Squat
135 x 10 (2 sets)
225 x 3
235 x 3
245 x 3
205 x 8

Dual KB Swing
20K x 8 (2 sets)
15K x 15

24" Box Jump
15 (3 sets)

Trunk Pulldowns
132 x 20, 15, 15

Leg Press Machine
150 x 25
170 x 25
190 x 25

**** Good sweat going today.

Posted by: davegmb

Originally Posted by yellowmoomba

4/29/12

Strongman Workout

* warmed up shooting ball for 15 minutes

** worked out at a friends gym today.

Trapbar Deads
415 x 3 (no straps) (3 sets)

550 lb Tire Flip
100 ft (5 runs) about 10-12 flips per run

Yoke Walk
200 x 100 ft (2 runs)
300 x 100 ft (2 runs)
- not me but here's what it looks like
Desert Strength - Yoke Walk Training - YouTube

Axle Clean and Press
160 x 1 (7 sets)

Those tyre flips sound brutal, how did it go?

Posted by: yellowmoomba

Originally Posted by davegmb

Those tyre flips sound brutal, how did it go?

Tire flips were fun....didn't like strongman style workout though.

Posted by: x~factor

Originally Posted by yellowmoomba

Squat
135 x 10 (2 sets)
225 x 3
235 x 3
245 x 3
205 x 8

Are you holding back on those 3 reps?

Posted by: yellowmoomba

Originally Posted by x~factor

Are you holding back on those 3 reps?

I haven't been able to train my legs hard for about a month due to some nagging injuries. I'm just trying to keep them from not getting sore if I take too much time off. I focusing on good ROM and some speed rather than heavy weight and reps.

Posted by: yellowmoomba

5/4/12

FULLBODY

* shot to warm up 20 minutes

** battled the stomach flu for the past two days. Finally starting to feel better. Not a great workout but got the basics in.

DB Press
70 x 10
100 x 4 (3 sets)

Pullups
10 (2 sets)

Trapbar Deads
315 x 3
365 x 3
385 x 3
315 x 10

Incline Smith Press
185 x 10
205 x 5
215 x 3
225 x 3

Machine Row
245 x 6 (3 sets)

Dips
20
16

Posted by: AustinGal

Pretty nice numbers for being under the weather...

Posted by: JerseyDevil

Originally Posted by yellowmoomba

5/4/12

FULLBODY

* shot to warm up 20 minutes

** battled the stomach flu for the past two days. Finally starting to feel better. Not a great workout but got the basics in.

DB Press
70 x 10
100 x 4 (3 sets)

Pullups
10 (2 sets)

Trapbar Deads
315 x 3
365 x 3
385 x 3
315 x 10

Incline Smith Press
185 x 10
205 x 5
215 x 3
225 x 3

Machine Row
245 x 6 (3 sets)

Dips
20
16

Looks like a strong workout to me brotha!

Posted by: yellowmoomba

Originally Posted by AustinGal

Pretty nice numbers for being under the weather...

Thanks....I should be back at it 100% next week.

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Looks like a strong workout to me brotha!

FB Workouts are usually the hardest ones

What's new with you? I traveling for work quite a bit over the next month.

Toronto May 13 - 15
Salt Lake City May 21 - 23
Zurich, Switzerland June 5 - 9

Posted by: yellowmoomba

5/6/12

30 minute bike ride - felt good to get outside and exercise

Then went for an hour boat ride with the kids and dog. Wifey had a 6 mile run planned.

Posted by: PreMier

i miss salt lake. btw, can i have your job? i want to travel haha

Posted by: yellowmoomba

Originally Posted by PreMier

i miss salt lake. btw, can i have your job? i want to travel haha

LOL .........traveling usually looks better on paper.

Posted by: AustinGal

Originally Posted by yellowmoomba

LOL .........traveling usually looks better on paper.

It's gotta be hard to eat clean while traveling. Kudo's to you as you seem to just make it happen.

B

Posted by: JerseyDevil

When are you coming to Camden, NJ???

Posted by: yellowmoomba

Originally Posted by AustinGal

It's gotta be hard to eat clean while traveling. Kudo's to you as you seem to just make it happen.

B

It is challenging to train as well as eat well but it's do-able. You just need to make it a priority

Posted by: yellowmoomba

Originally Posted by JerseyDevil

When are you coming to Camden, NJ???

We have a plant there .....at 76 and 676

Posted by: yellowmoomba

5/7/12

Fullbody

* 5 min on tread

Ab Wheel
25, 25, 20

Band Pulls
20 (3 sets)

Squat | 24" Box Jump Superset
185 x 3 | 10
225 x 3 | 10
255 x 3 | 10
225 x 3 | 10
225 x 3 | 10

Seated Dips
250 x 10, 9, 8

T-bar Row
160 x 8, 6, 6

Corner Press
OB +70 x 10 (3 sets)

Shrugs
225 x 20, 20, 15

Posted by: jagbender

Originally Posted by yellowmoomba

Some pretty cool videos liknek to the strongman stuff

Posted by: yellowmoomba

5/10/12

UPPER

* 5 min on tread

Muscle Ups
4, 5, 4

Bench
155 x 5
185 x 5
225 x 2
195 x 5

DB Row
100 x 15 (2 sets)

DB Press
80 x 10
100 x 4
95 x 5

Shrugs
225 x 20
275 x 9
225 x 20

Lying BW Triceps Press
30 (3 sets)

Sup Grip Pulldowns
175 x 18 (2 sets)

Posted by: JerseyDevil

Originally Posted by yellowmoomba

We have a plant there .....at 76 and 676

I knew that! You told me before..... hence the question. Forget Switzerland, come to Jersey!!

Posted by: yellowmoomba

Originally Posted by JerseyDevil

I knew that! You told me before..... hence the question. Forget Switzerland, come to Jersey!!

hahaha.........That's a tough choice................LOL

Posted by: yellowmoomba

5/11/12

Lower and Core

* shot for 25 minutes

Trapbar Deads
225 x 5
315 x 5
405 x 5, 3
365 x 10

Trunk Pulldowns
132.5 x 22, 22, 15

Super Squat (Sled Squat Machine)
4 plates x 10
8 plates x 5
10 plates x 3
12 plates x 3

* Done

Posted by: yellowmoomba

5/12/12

UPPER (mainly arms - which is rare in here)

* worked out today since I may not be back in the gym until Wednesday due to Mother's Day tomorrow then traveling for a couple days.

Sup Grip Pullups
10 (close grip)
10 (medium)
10 (wide grip)

Close Grip Bench
185 x 5
225 x 3
245 x 3
265 x 1
275 x 1
285 x 0
185 x 15, 12

EZ Bar Curl
100 x 5 (3 sets)

Dips
20, 15

DB Preacher Curl
40 x 10 (2 sets)

Reverse Fly
40 x 12 (2 sets)

Band Facepulls - Purple Band
15 (3 sets)

Triceps Overhead Rope Press
72.5 x 10 (2 sets)

Standing DB Curl
40 x 12, 15

1 Medicine ball Pushup
20 (2 sets)

Posted by: yellowmoomba

5/16/12

UPPER

* 5 min on tread

DB Press
90 x 10, 7, 7

DB Row
130 x 22 R | 17 L
130 x 15 (2 sets)

Seated Dips
250 x 11, 8, 7

Sup Grip Pullups
BW +35 x 8
BW x 8 (2 sets) * damn - felt weak today

Corner Press
OB +50 x 20
OB +75 x 10
OB +50 x 20

Shrugs
225 x 18 (3 set)

* not a very good workout today....didn't get much sleep last night.

Posted by: yellowmoomba

5/17/12

Lower and Core

* 5 min on tread

Ab Wheel
20 (3 sets)

Trapbar Deads
405 x 5 (3 sets)

Hanging Leg Raise
20 (3 sets)

Squat
225 x 3
255 x 3
245 x 3
225 x 3

Lying Leg Raise
30 (3 sets)

SLDL
225 x 8 (3 sets)

Posted by: JerseyDevil

Look at you on close grip bench!! Good job

Posted by: davegmb

Can you lift more on a trap bar or the same, never tried one?

Posted by: yellowmoomba

Originally Posted by JerseyDevil

Look at you on close grip bench!! Good job

Thanks

Posted by: yellowmoomba

Originally Posted by davegmb

Can you lift more on a trap bar or the same, never tried one?

I tend to lift about 100 lbs more on TB deads than regular.

Posted by: yellowmoomba

5/18/12

UPPER

* 20 min on tread

Weighted Chins
BW +45 x 6
BW +45 x 3
BW +90 x 3
BW +45 x 6

Muscle Ups
5

Standing Press
95 x 10 (3 sets)

BW Triceps Press
30 (3 sets)

BW Facepulls
25 (3 sets)

Reverse Fly
40 x 15 (2 sets)

Pushups
30 (2 sets)

Posted by: PreMier

thats some heavy ass cg bench pressing!

Posted by: yellowmoomba

Originally Posted by PreMier

thats some heavy ass cg bench pressing!

Getting there

Posted by: yellowmoomba

5/19/12

Core

* shot for 20 minutes to warm up.

Swissball Inchworm
25 (3 sets)

Trapbar Farmers Walk
225 x 70 steps (4 sets)

Trunk Pulldowns
132 x 20 (3 sets)

KB Front Squat
20KB x 25 (2 sets)

Pallof Press
32 x 20 (3 sets)

Lying Leg Raise
30 (3 sets)

Posted by: JerseyDevil

Swissball Inchworm? Sounds like a contagious disease, lol

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Weighted vest, combos, circuits, plyos and bag work

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