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: katt

Quote:

Originally 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.

You got a treadmill?? I'm so jealous...

We usually do a run once a year.. our annual 7. somethingorother mile... and I swear every year, I say I'm going to train for it.... but in the end I don't train enough..

Posted by: naturaltan

Yep, still kicking a$$ in here.

Hey YM ... you're still doing your thing. I've decided that since I can't afford a corvette for my 'mid life crisis' I am going to run a marathon.

I've set a goal of 3.5 hours. Most think it's a pretty high goal but I have not setting the bar high.

What kind of treadmill did you buy? With the cold temps, I have been running at the gym on the treadmill. Some days I have to really get into a mind set because the usually hotties are pushed aside for the New Years resolutionists. hehe

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

Yep, still kicking a$$ in here.

Hey YM ... you're still doing your thing. I've decided that since I can't afford a corvette for my 'mid life crisis' I am going to run a marathon.

Hey NT.......good to see you lurking. I bought this one:

NordicTrack Treadmill, A2550

Good luck training.

Posted by: yellowmoomba

Quote:

Originally Posted by katt

You got a treadmill?? I'm so jealous...

We usually do a run once a year.. our annual 7. somethingorother mile... and I swear every year, I say I'm going to train for it.... but in the end I don't train enough..

Most people don't train enough. I'm sure I'll only use the tread until the weather breaks........

Posted by: Scarface30

I can see how DB rows are your best exercise! lol.. mine too probably, but I'm not pulling 130 for 17! haha

nice stuff man, OH squats are tough!

what do you mean by flags? are they the same thing as dragon flags?

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

I can see how DB rows are your best exercise! lol.. mine too probably, but I'm not pulling 130 for 17! haha

nice stuff man, OH squats are tough!

what do you mean by flags? are they the same thing as dragon flags?

Yes - OH squats are great

and "flags" are dragon flags. How do you like them???? hahaha My abs were sore for a couple days when I first started to do them.

Posted by: yellowmoomba

1/15/09

FULLBODY

My shoulder is still bothering me.

** 10 minutes on tread

Smith CG Press
205 x 5 (5 sets)

Squat
255 x 5 (5 sets)

DB Row
130 x 18
130 x 15

Flags
5
4

Knuckle Pushups (feet elavated 16")
20
20

Hanging Leg Raise holding 12 lbs between ankles
12
12

Trunk Pulldowns
97.5 x 20
97.5 x 20

Corner Barbell Front Squat | Press SUPERSET
90 X 10
90 X 10

T-bar Row
150 x 5 (3 sets)

Posted by: yellowmoomba

1/17/09

Fullbody plus ball

* 8 minutes on tread

Pullups
10

Pushups
25

Deadlift
225 x 10
305 x 3

Dips
10

Pullups
10

Dips
15

* just a quick full body warmup workout

30 minutes of ball

Posted by: PreMier

hows the little one doing?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

hows the little one doing?

He is getting bigger but still not sleeping much at night. He wakes up around 3AM which means we are all up at 3AM................

Posted by: yellowmoomba

1/18/08

CARDIO Day

45 minutes on treadmill at 4.0 rate on 5.0 incline (3 miles)

Weight 184

Posted by: yellowmoomba

1/19/09

FULLBODY

* 5 minutes on tread

Xpload Incline Press
360 x 4
360 x 4
360 x 4
370 x 4
370 x 4
370 x 3
180 x 20

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

Trap Bar Deads
315 x 10 (3 sets)
* low back sore from Saturday

I should have been doing 455 x 3

Flags
6
4

BW Triceps Press
25 (2 sets)

Machine Row
200 x 6 (2 sets)

Hanging Leg Raise
20 (2 sets)

Posted by: yellowmoomba

1/21/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Squat
265 x 5 (3 sets)
265 x 4 (2 sets)

DB Row
130 x 20
130 x 15

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
10

Supinated Grip Pullups
10

Dips
15

Supinated Grip Pullups
7

Leg lifts
30

Posted by: katt

Hi YM - Looking strong in here as usual

Posted by: PreMier

you take any supplements?

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Hi YM - Looking strong in here as usual

Thanks....I'm trying to keep my strength but lean out a bit. My abs are coming back. The top four are good; it's the bottom two that are tough. Since I'm doing more cardio and watching what I eat - it's only a matter of time before I'm in "summer shape"

Quote:

Originally Posted by Premier

you take any supplements?

2 Multi-vitamins a day; Fish oil supps when I rememeber (just started these a couple days ago); 3 BCAAs caps after my workout. So - I don't really supplement that much.

Posted by: PreMier

you get fish burps?

Posted by: Scarface30

Quote:

Originally Posted by PreMier

you get fish burps?

I hate those. they feel/taste bad.

looking good in here though YM, some solid squattage

how is the little one doing?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

you get fish burps?

Not too often (thank god). They are nasty when they happen.

Quote:

Originally Posted by Scarface30

how is the little one doing?

Miller is doing well. Eating, Sleeping and Pooping. What a life!!

haha

Now if WE could just get some SLLEEEEEEEEEEEP!!!

Posted by: yellowmoomba

1/23/09

CARDIO

25 minutes on tread at 4.0 on 6.0 incline.

Posted by: Double D

Looking good buddy. Still strong I see.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Looking good buddy. Still strong I see.

Thanks

What's going on with you?

Posted by: yellowmoomba

1/24/09

1 hour of 5 on 5 basketball

* I'm going to play ball every Saturday morning. My shot was on for the first two games but I started to get a little tired by the third game.

Posted by: yellowmoomba

1/25/09

1 hour hike through the woods with Samson

Posted by: yellowmoomba

1/27/09

FULLBODY

* 10 minutes of intervals on tread (up to 12.0 rate)

** All RIs 60 secs except 90 secs on TB Deads

Xpload Incline Press
380 x 3 (8 sets)

Weighted Chins
BW +55 x 10
BW +55 x 8
BW +55 x 6

Trap Bar Deads
405 x 2
455 x 1
405 x 3
315 x 10

Flags
6
4

BW Triceps Press
27
25

Machine Row
245 x 7
245 x 5

Hanging Leg Raise
20 (2 sets)

Posted by: PreMier

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

Yes - the further you move your feet away from the barbell the hard they get. Do you do that exercise as well ?

Posted by: PreMier

i have done them before, but its not in my current routine. i just wanted to make sure what they were

Posted by: yellowmoomba

1/30/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Smith WG Press
225 x 5 (2 sets)

Squat
225 x 5
* stopped. Left knee pain

T-Bar Row
4 plates x 5 (2 sets)
3 plates x 12

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
12

Supinated Grip Pullups
12

Dips
12

Supinated Grip Pullups
12

SLDL
235 x 5 (3 sets)

Push Press
95 x 5 (3 sets)
* first time doing OH movement in a couple weeks. Left Shoulder pain

**** Due to knee and shoulder pain it's about time to take a break from lifting for 4-5 days. After ball tomorrow I plan on taking a break until late next week. It's also time to switch up the program.

Posted by: PreMier

you should have taken a break a while ago. i mean if your kid is keeping you up all the time and not your not getting any rest lol

Posted by: PreMier

p.s. i like his haircut

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

p.s. i like his haircut

He looks like you.

Posted by: yellowmoomba

1/31/09

1 hour of hoops

Posted by: yellowmoomba

2/4/09

FULLBODY

* took four days off from weights. Shooting for two workouts plus 1 day of hoops this week. Still no OH movements. Left knee still has a little pain.

* 8 minutes of intervals on tread

** All RIs 60 secs

Xpload Incline Press
370 x 4 (6 sets)

Weighted Chins
BW +70 x 5
BW +75 x 4
BW +100 x 3
BW +105 x 2 | dropset | BW x 13

Super Squats
6 plates x 10 (4 sets)

Flags
5
5

Hammer Shrugs
270 x 10 (3 sets)

BW Triceps Press
30
25

Machine Row
200 x 9
200 x 8

Trunk Pulldowns
97.5 x 20

Posted by: PreMier

4 days is not a week.. lol keep resting damnit!

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

4 days is not a week.. lol keep resting damnit!

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

Posted by: yellowmoomba

2/6/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 6

Side to Side Pullups
10

Smith CG Press
225 x 6

Side to Side Pullups
9

Smith CG Press
225 x 6

Side to Side Pullups
7

Squat
225 x 8 (3 sets)

Planks
60 seconds (2 sets)

Dips
20
15

BW Row
25
18

SLDL
255 x 5

Leg lifts
15

* Didn't want to go all out but still got a good lift in.

Posted by: PreMier

Quote:

Originally Posted by yellowmoomba

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

im just pissed because i havent been in 2 weeks

nice workout

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

im just pissed because i havent been in 2 weeks

nice workout

WELL.......get to it.

Posted by: yellowmoomba

2/7/09

SATURDAY
1 hour of hoops

Good games today. We ran 5 or 6 games.

Posted by: yellowmoomba

2/9/09

FULLBODY

* 10 minutes of intervals on tread

** All RIs 60 secs

Xpload Incline Press
375 x 4 (5 sets)

Weighted Chins
BW +70 x 5 (4 sets)

Trapbar Deads
315 x 12 (3 sets)

Flags
7
5

Medicine Ball Pushups
25
18

Machine Row
200 x 8 (2 sets)

Posted by: yellowmoomba

..... Forgot

Push Press
95 x 5
105 x 5
115 x 5

* just a little pain on the last rep

Posted by: yellowmoomba

2/9/09

FULLBODY (light day)

* 10 minutes on incline tread

** All RIs 60 secs

Clean/Front Squat/Push Press COMBO
95 x 5
115 x 5
125 x 5

Supinated Grip Pullups
10
10

DB Lunge
50 x 10
50 x 10

Incline DB Press
50 x 15

Toe Squats
4 plates x 15
4 plates x 15

Weighted Decline Situps
holding 25lb x 10 (2 sets)

Trunk Pulldowns
102.5 x 15 (2 sets)

** Just wanted to get a little sweat going today and do some high rep stuff. My shoulder felt pretty good. It's about 75% better.

Posted by: PreMier

thats good to hear. injuries suck

Posted by: katt

the clean/front squat/push press... so you start with the BB on the rack or on the floor?

That movement sounds pretty brutal.. I may have to try that one.. kinda a whole body thing?

Posted by: yellowmoomba

Quote:

Originally Posted by katt

the clean/front squat/push press... so you start with the BB on the rack or on the floor?

That movement sounds pretty brutal.. I may have to try that one.. kinda a whole body thing?

It is a FB thing - start from the floor

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

thats good to hear. injuries suck

No doubt PM....Fortunately since I stopped playing football - the number of injuries are a LOT less

(knock on wood)

Posted by: yellowmoomba

2/13/09

Fullbody

* shot around for 20 minutes

Smith Bench Press
245 x 3 (3 sets)
225 x 7
225 x 5

Squat
225 x 5
* Legs still sore so I stopped. I think I'm only going to do legs twice a week

T-bar Row
160 x 10
160 x 8

Dips
19
17

Wide Grip Pullups
10
10

SLDL
275 x 5
275 x 4

Leg lifts
35

*** Not really into it today.

Posted by: yellowmoomba

2/14/09

45 minutes of hoops

Posted by: yellowmoomba

2/16/09

FULLBODY

* 10 minutes of intervals on tread up to 12.5 rate

** All RIs 60 secs

Weighted Chins
BW +90 x 3
BW +115 x 1
BW +130 x 1
BW +135 x 0 * 1 inch away - I'll get it next week

BW +90 x 3
BW +90 x 3

Xpload Incline Press
380 x 4 (6 sets)

Trapbar Deads
405 x 5
405 x 4
405 x 5

Push Press
135 x 4
135 x 5
* Still a little pain but increasing the weight by 10 lbs per week. Before the injury I was doing 165 x 5

** Quick workout today since I got stuck at work an extra 1/2 hour. No core/ab work today. I was happy with BW +130 for Chins, previous PR was BW +125 (last year). I'm heading to Toronto so I won't be back in the gym until Friday.

Posted by: PreMier

whats in canada?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

whats in canada?

We have an office in Toronto. I'm heading up for a meeting.

Posted by: yellowmoomba

2/21/09

Planned on playing ball today but only got one game in. I decided to get a FB high rep workout in today since I missed Friday's workout due to work travel.

Supinated Grip Pullups
15

Dips
20

Squat
225 x 8 (left knee still sore)

Supinated Close Grip Pullups
12

SLDL
225 x 10

Leg Lifts
20

Pushups with hands on deflated balls
25 (2 sets)

Hanging Leg Raise
20

BW Rows
20

Wide Grip Pullups
12

Push Press
135 x 8

* Planned on going back down to play but most of the people left. Not really a "real workout" in today but better than nothing.

Back at it on Monday.

Posted by: yellowmoomba

2/23/09

FULLBODY

- Weight 183

* 10 minutes of intervals on tread

** Most RIs 60 secs

Weighted Chins
BW +135 x 1 | dropset | BW x 15

.. Finally got 3 plates
BW +90 x 3 | dropset | BW x 8

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

Trapbar Deads
405 x 6
405 x 5
405 x 4

Push press
135 x 5 * shoulder not ready to go any heavier

BW Triceps Press
25
25

Machine Row
245 x 8
245 x 8

Swiss Ball Rollouts
20
20

Hanging Leg Raise
20
15

Leg Press
4 plates x 25
6 plates x 20
8 plates x 15

*** Pretty pschyed about getting 3 plates on my Weighted Chins.

***** I'm going to start doing a little more endurance training. I have a 5K coming up with my wife in 5 weeks. I told her I would run a few races with her for support in order for her to drop the post pregnacy pounds.

Posted by: Burner02

ho-lee-crap, amigo! Looks like you're still going balls to the wall in here!

Posted by: katt

Hey - nice chins there!

Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

Posted by: Burner02

Quote:

Originally Posted by katt

Hey - nice chins there!

Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

lemme see...its like: 2.2k per mile...so nearly 3 miles.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

ho-lee-crap, amigo! Looks like you're still going balls to the wall in here!

Peaks and valleys but staying consistant

How's life on the beach?

Quote:

Originally Posted by katt

Thanks katt.

As B said...it's about 3 miles. It should not be too bad since we will not be running too fast.

Posted by: yellowmoomba

2/25/09

FULLBODY (High Reps)

*10 minutes on tread (up to 12.0 rate)

Wide Grip Pullups
10

Pushups on kettleballs
20

Supinated Grip Pullups
10

Pushups on kettleballs
20

Seated Bench Press
175 x 10
175 x 6

Machine Row
200 x 9
200 x 8

Cable Punchs
47.5 x 10
52.5 x 10

Flags
5

Leg Lifts
30

Squats holding 45 lb plate overhead
15
15

Dual DB Swings
35 x 15
35 x 15

** 5 minutes of stretching

*** Nice light day today focusing on high reps

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Peaks and valleys but staying consistant

How's life on the beach?

so far, so good.
I'm closer to the mountains. I understand it will be dusty this summer..

I just made my 1st order w/ my friend who owns a max muscle in Denver. He'll be sending me creatine/protein, etc on a monthly basis.
So...as son as my clothes get here....gonna get real aqquainted w/ the gym!

Posted by: yellowmoomba

2/27/09

FULLBODY (High Reps)

* shot around for 15 minutes to warmup

Wide Supinated Grip Pullups
15

Close Supinated Grip Pullups
10

Clean and Press
135 x 5 (3 sets)

Bench Step-ups
40 lb dumbells x 10 (2 sets)

Face Pulls
47.5 x 15

BW Face Pulls
20

Upside down Kettle Ball Pushups
15 (2 sets)

Reverse Fly
40 x 12
40 x 10

Leg Press
220 x 15
300 x 15
400 x 6

Flys
40 x 12

Cable Curls
67.5 x 10

BW Triceps Press
25 (2 sets)

** Did a bunch of different exercises today.

Posted by: katt

Upside down Kettle ball pushups???? huh??

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Upside down Kettle ball pushups???? huh??

You place kettle balls with the handles on the floor, put your hands on the bulb part (so you have to balance on the KBs) - then do a pushup. They are challenging.

Posted by: katt

Quote:

Originally Posted by yellowmoomba

You place kettle balls with the handles on the floor, put your hands on the bulb part (so you have to balance on the KBs) - then do a pushup. They are challenging.

I just noticed that in one of the trainers offices at our gym that they have a set of kettle balls... they are black iron with one loop at the top to hold on it... you balance on that?? You must be insane!!!!

Posted by: yellowmoomba

Quote:

Originally Posted by katt

a little

Posted by: Burner02

they seem to be making a come back?
That movie that came out last year, never back down, I think the name was...they were using them there. Also just saw an ad here posted if you wanted to order some.

Posted by: yellowmoomba

Quote:

Originally Posted by katt

Try 'em .... let me know how it goes.

Posted by: yellowmoomba

3/2/09

FULLBODY

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

** All RIs 60 secs

Xpload Incline Press
400 x 3 (3 sets)
450 x 1 (3 sets)

Weighted Chins
BW +55 x 9
BW +55 x 8
BW +55 x 7

Trapbar Deads
405 x 4
405 x 7

Hanging Leg Raise
15 (2 sets)

Clean/Front Squat/Press COMBO
135 x 5 (3 sets)

BW Face Pulls
15
15

Chest Press Machine
190 x 8
190 x 7
190 x 6

Ghetto Rows
115 x 12 (2 sets)

Lying BW Triceps Press
25
15

* Stretch

Posted by: yellowmoomba

3/5/09

Fullbody

* 10 minutes of intervals on tread - up to 12.0 rate

** Wanted to try something different today. Goal was 25 total reps per exercise. Target 3-5 sets to accomplish 25 total reps. Workout time was similar to standard workouts (60 minutes of weights plus 10 minutes to warmup)

Smith Bench Press
225 x 25 reps (5 sets)

Squat
225 x 28 reps (3 sets)

T-bar Row
160 x 25 reps (4 sets)

Dips
35 (3 sets)

SLDL
225 x 25 (3 sets)

Leg lifts
15 (1 set)

Posted by: yellowmoomba

3/7/09

1 hour of hoops

Posted by: yellowmoomba

3/9/09

FULLBODY

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

** All RIs 60 secs

Xpload Incline Press
410 x 3
410 x 3
410 x 2
460 x 1 (3 sets)

Weighted Chins
BW +55 x 8
BW +55 x 8
BW +55 x 7

Trapbar Deads
405 x 8
405 x 5

Hanging Leg Raise
15 (2 sets)

Clean/Front Squat/Press COMBO
135 x 6
135 x 5

BW Face Pulls
18
16

Chest Press Machine
190 x 9
190 x 8

Lying BW Triceps Press
26
20

** skipped the rows today

Posted by: yellowmoomba

3/11/09

Boxing workout

30 minutes of heavy bag, Pullups, Pushups, DB Press, Side Raises and Jump Ropes

Posted by: katt

Quote:

Originally Posted by yellowmoomba

Try 'em .... let me know how it goes.

I'm scared.... I'm not a real... uh... coordinated person sometimes..

I'd probably fall off on the first one

Posted by: yellowmoomba

3/12/09

Fullbody

* 8 minutes on tread

Push Press
135 x 8
155 x 3 (4 sets)

Squat
225 x 5
245 x 5
275 x 3

Machine Row
245 x 10 (2 sets)

SLDL
225 x 5
300 x 3 (2 sets)

Dips
15 (2 sets)

Plyo Crossover Pushups
15 (2 sets)

Swissball Rollouts
10 (2 sets)

Mixed Grip Pullups
10 (2 sets)

Trunk Pulldowns
102.5 x 15 (2 sets)

Overhead Squat
45 x 15 (2 sets)

Posted by: yellowmoomba

3/14/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Super Squats
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
10 plates x 10

T-bar Rows
170 x 6
170 x 6
170 x 5

DB Press
80 x 12
80 x 8
80 x 7

Single DB Snatch
75 x 3
75 x 3
90 x 3

Upside down Kettleball pushups | Wide Grip Pullups Superset
15 | 10
15 | 8

Ab rollouts
12
12
12

Posted by: yellowmoomba

3/16/09

FULLBODY

* Pressed for time today since I worked later than normal - 6 minutes of intervals on tread (level 7,9,11)

** All RIs 60 secs

Xpload Incline Press
360 x 3
430 x 1
470 x 1 * felt kinda heavy today.
360 x 4
360 x 3
360 x 3

Weighted Chins
BW +65 x 8
BW +65 x 7
BW +65 x 5

Trapbar Deads
405 x 7 * goal was 9
405 x 6

Hanging Leg Raise
20

Clean/Front Squat/Press COMBO
115 x 3
145 x 3
155 x 3

Chest Press Machine | Machine Rows SUPERSET
190 x 10 | 245 x 10
190 x 8 | 245 x 8

* Overall, a nice quick workout (40 minutes)

Posted by: PreMier

how are you feeling? whats your weight at now?

Posted by: Burner02

dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

how are you feeling? whats your weight at now?

I feel pretty good - Not as strong as I normally feel but still OK. I weigh 183 which is where I want to be. I could stand to lose an inch on my waist but I'm not going to sweat it because I would have to drastically change my diet and with summer coming up that is not realistic nor a priority. I should be putting my boat in the water in two - three weeks

I'm heading to Mesa, AZ next on Sunday for a IT security class so my workouts with be modified. I'm still getting at least two days of weights and one - two days of treadmill, basketball or boxing type workouts. I have a "heavy day" and a "rep day" so I am not getting bored or burnt out.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?

Hey B...........How's life on the beach?

I don't really notice too many people. However I still chuckle at the knuckleheads curling with their body and throwing down massive weights on the triceps machines (using their traps and back). I do my own thing. Having short RIs keeps the workouts quick and somewhat "cardio" oriented.

Posted by: katt

Hey YM... do you get to have any type of fun while you're in Mesa, or is it all work and no play?

Posted by: PreMier

i think p-funk lives there? pm him, im sure he would workout with ya

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

That's one of my favorite RI entertainment!

are YOU doing????
Now.,..if its a cute girl...ya just wanna go over and offer a tad bit of advice/spot...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

That's one of my favorite RI entertainment!

are YOU doing????
Now.,..if its a cute girl...ya just wanna go over and offer a tad bit of advice/spot...

Posted by: yellowmoomba

3/18/09

Fullbody

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

** Switched things up a bit today. I started with SUPERSETS. Today was my HIGH REP day. Still kept RIs at 60 secs. By the third set I was pretty bushed.

Pullups | Pushups
10 | 25

Wide Supinated Grip Pullups | Pushups
10 | 25

Close Supinated Gip Pullups | Pushups
10 | 18

Super Squat
4 plates x 10
8 plates x 10
10 plates x 10
10 plates x 10

Smith Bench
185 x 14
185 x 10
185 x 8

Machine Pullovers
82.5 x 8
82.5 x 6

SLDL
225 x 10
225 x 10

Standing DB Press
40 x 10
40 x 10
40 x 10

Leg lifts
40
30

Posted by: Scarface30

still moving some good weight in here YM

some excellent chins!

how was Mesa?

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

still moving some good weight in here YM

some excellent chins!

how was Mesa?

Thanks............I'm heading to Mesa in two days. P-Funk gave me some good ideas.

Posted by: yellowmoomba

3/20/09

UPPER

* 5 minutes on tread to warmup

Med/high REP DAY

** RIs 60 seconds

DB Press
85 x 10
85 x 8
85 x 6

Wide Grip Pullups
10
10

Push Press
135 x 5 (3 sets)

T-bar Row
160 x 7
160 x 6

Machine Row
255 x 7

One Armed Machine Row (2 dropsets per arm)
120 x 12 | 10

BW Triceps Press | Curls SUPERSET
20 |45 x 20 (2 sets)

Hanging Leg Raise
20
20

Swiss Ball Rollouts
15
15

Chins
10
10

Front Raise | Side Raise SUPERSET
10 x 20 | 10 x 20

** I jammed my right pinky finger playing ball 13 days ago. It hasn't gotten better so went to the doctor yesterday. It appears I have complete tear of my tendon that extends my last knuckle.....BUMMER. Right now I have picky that looks like a hook. Looks like I'll have another surgery in April. I see the Hand Ortho surgeon on 4/2/09.

Posted by: Burner02

whatcha gonna do in Mesa? that's where an old high school buddy of mine lives...so if I do go to Az when I get home from this desert...that's where I'll end up. There's supposed to be some massive water park to be built in Mesa...gotta see if I can work there...

Posted by: PreMier

dude, bball and flag football are kicking your ass.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

dude, bball and flag football are kicking your ass.

I'm done with football....Basketball hasn't been too bad. Hopefully this is a minor set back.....

Posted by: Stewart14

i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there

.........When you play sports.....you get hurt. I'm used to it.

Posted by: yellowmoomba

3/21/09

Ran a 5K this morning.

It was a charity event for a childrens hospital.

Posted by: yellowmoomba

3/23 and 3/25/09 -

UPPER BODY workouts at the hotel.........

Pullups
Pushups
Rows
DB Press
Shoulder press
front raise
side raise
curl
bw triceps press

...........Just got home this morning at 6am. Will hit the gym tomorrow for some lower body stuff.

Posted by: yellowmoomba

3/29/08

FULLBODY (HEAVY)

*10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
320 x 10

Weighted Chins
BW +45 x 8

Xpload Incline Press
320 x 8

Weighted Chins
BW +60 x 5

Xpload Incline Press
320 x 8

Weighted Chins
BW +75 x 4

Xpload Incline Press
320 x 8

Weighted Chins
BW +90 x 3

Xpload Incline Press
410 x 2

Trapbar Deads
405 x 5 (3 sets)

Super Squat
8 plates x 6 (2 sets)

Hanging Leg Raise
15 (2 sets)

Chest Press Machine | Machine Rows SUPERSET
205 x 7 | 255 x 10
205 x 6 | 255 x 8

Posted by: Burner02

hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.

I was out there for an IT security class. It seems like a nice place to live....except for the 100+ degree days...

I see you are hitting the weights.....

Keep it up.

Posted by: Burner02

I gotta keep your physical abilities sort in sight, my friend...
Really? What class? A certification class?
i have to take my Security +, its DoD mandated, but that's fine...I'm gonna get my CCNA and CISSP certs so the Sec+ will be a good 1st stepping stone.
Well, 100 is ok...it the 120 that's gonna suck. But, as my friend reminds me: its awesome 9 months of the year, miserable for 3...so 9 months of convertable/sport biking weather...that's a good trade-off.
If things work out here $$-wise...with the soft market there...get a nice house for reasonable with a pool...

Posted by: Scarface30

kicking butt in here like normal YM

back to those superset-type things you were doing before? I should start doing those again sometime, I really enjoyed them.

do you play basketball often? I just played for the first time on Sunday since last summer I think. wasn't too bad, still got that J

lol

Posted by: katt

doesn't look like your injury is affecting your workouts much.. nice job!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

I gotta keep your physical abilities sort in sight, my friend...
Really? What class? A certification class?
i have to take my Security +, its DoD mandated, but that's fine...I'm gonna get my CCNA and CISSP certs so the Sec+ will be a good 1st stepping stone.
Well, 100 is ok...it the 120 that's gonna suck. But, as my friend reminds me: its awesome 9 months of the year, miserable for 3...so 9 months of convertable/sport biking weather...that's a good trade-off.
If things work out here $$-wise...with the soft market there...get a nice house for reasonable with a pool...

The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........

I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now

I wish I could spend more time testing things out.

Yeah.......120 is HOT!!

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

kicking butt in here like normal YM

lol

I was playing every Saturday until I jacked up my finger. I see the hand surgeon on Thursday. X-rays indicated there are no broken bones so I assume it will be a pretty simple tendon repair then back to hoops in 6-8 weeks.

Posted by: yellowmoomba

Quote:

Originally Posted by katt

doesn't look like your injury is affecting your workouts much.. nice job!

Thanks.....my workouts aren't suffering but my typing skills have diminished....haha You use your pinky quite a bit.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........

I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now

I wish I could spend more time testing things out.

Yeah.......120 is HOT!!

sweet!
I know about the security! most people have no clue how to lock up their small business or home security...
I'm starting back int omy certs here. i'm starting with:
Server+, then Security+ (DoD mandated) then CCNA and then the CISSP.
MAYBE go back n get my MCSE after that.
A buddy of mine is sending me materisal sot study for a position with him when I get home, so gonna add THAT to my reading list...will deal with Unix...blech..never liked it...but at least now I guess Unix has a GUI to work with? I HATE THE VI EDITOR!

I'm finding out that other companies here are paying up to about 50k/year more than what I'm making to do nearly the same thing...so after a couple more months and another cert or two...am gonna apply to them.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Thanks.....my workouts aren't suffering but my typing skills have diminished....haha You use your pinky quite a bit.

remember: the secret lies within the pinky:
"Po: Nope. I figured it out. Skadoosh!"
- Kung Fu Panda

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

VI is the bomb..........You have to learn LINUX!!

Posted by: yellowmoomba

3/31/09

Fullbody

* 8 minutes of intervals on treadmill up to 12.5 rate

** Higher reps today

Push Press
135 x 6
135 x 6
135 x 8
135 x 8

SLDL
245 x 5
245 x 5
* low back a little sore from Monday

T-bar Row
135 x 10 (3 sets)

Dips
20
15
12

Hanging Leg Raise
+8lbs x 15
+15lbs x 12

Trunk Pulldowns
97.5 x 20 (2 sets)

DB Curls
45 x 10 (2 sets)
* arm feels pretty good. I haven't been able to do curls for about 18 months.

Lying BW Triceps Press
25 (2 sets)

Leg Press Machine
200 x 20 (3 sets)

Supinated Close Grip Pullups
10

Supinated Wide Grip Pullups
10

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

VI is the bomb..........You have to learn LINUX!!

gonna have to...especially with that stuff my buddy wants me to learn.

Good lookin' workout!

Posted by: yellowmoomba

4/2/09

UPPER Body

* Pressed for time today - done in 30 minutes.

** 4 minute warmup on tread

*** All RIs 60 seconds

Smith Bench
185 x 15

Wide Grirp Pullups
15

Smith Bench
185 x 15

Wide Grirp Pullups
15

Smith Bench
185 x 15

Wide Grirp Pullups
15

Push Press
95 x 15

Hammer Shrugs
270 x 10

Push Press
95 x 15

Hammer Shrugs
180 x 15

Push Press
95 x 15

Hammer Shrugs
180 x 15

Machine Row
200 x 8

Medicine Ball Pushup
20

Machine Row
200 x 8

Medicine Ball Pushup
20

## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.

are you still going to be able to work out like you do at least? Can you improvise with the finger straight?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

are you still going to be able to work out like you do at least? Can you improvise with the finger straight?

I'm sure I'll figure something out. My grip may be a little off but it should not be that big of a deal. I'm more concerned about getting it wet since boating season is almost here

Also - my typing will definitely slow down

Posted by: yellowmoomba

4/4/09

LOWER

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

Squat
225 x 10
275 x 3
225 x 8
* No knee pains

SLDL
225 x 8
225 x 8
* no grip due to brace on pinky

Seated Calf Raises
45 x 15 (3 sets)

Overhead Squats holding 45lb plate
15
15

Core:

Swiss Ball Rollouts
15
15

Leg Lifts
35
30

Trunk Pulldowns
97.5 x 15
97.5 x 12
* no grip again.......

Decline Situps
+8 lbs x 10
12

Posted by: yellowmoomba

4/7/09

Surgery:

Had a pin implanted in right pinky yesterday. Should get it taken out in 6 weeks. Debating whether or not to hit the gym tonight. My finger is throbbing pretty good. Looks like I'll be using a lot of machines for a while.

Description

Mallet Finger Injuries - Orthogate - Improving orthopedic care, education and research with Internet technologies

Posted by: yellowmoomba

4/08/09

UPPER

* 5 minutes on tread

** RIs 60 seconds

Xplode Incline Press
330 x 8
330 x 6 (2 sets)
330 x 5 (2 sets)
380 x 3
430 x 2
270 x 12

Supinated Grip Pullups
10 (4 sets)
* it was tough to hold on to the bar without using my pinky

Push Press
135 x 5 (3 sets)

Machine Row
200 x 7 (2 sets)
* same problem as pullups

Smith CG Press
225 x 5
185 x 10
185 x 9 (2 sets)

EZ Bar Curls
85 x 12 (3 sets)

Not a bad workout considering I had surgery less than 24 hours ago. Tomorrow I'll do a LOWER and CORE workout.

Posted by: Burner02

wow/...u can do that right after surgury? You sir, are an animal!

How do u like those over head squats?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

wow/...u can do that right after surgery? You sir, are an animal!

How do u like those over head squats?

OH squats are great

I can definitely feel them in my core.

Posted by: Burner02

I'll have to give them a whirl

Posted by: yellowmoomba

4/11/09

FULLBODY

* 10 minutes on tread

Squat
225 x 5 (4 sets)

Supinated Close Grip Pullups
12 (3 sets)

Decline Situps
20 (3 sets)

SLDL
135 x 15 (3 sets)

Lying BW Triceps Press
20 (3 sets)

One Armed Machine Row
120 x 12 (2 sets)

Chest Press Machine
195 x 8 (3 sets)

Leg Press Machine
300 x 10
360 x 10
380 x 7

Posted by: Burner02

Hey bud!
Happy Easter to you and your family!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Hey bud!
Happy Easter to you and your family!

Thanks B. You too. Did you get a chocolate bunny?

Posted by: yellowmoomba

4/13/09

FULLBODY

* 10 minutes of intervals on treadmill (7/9/11/12.5 rates)

Chins
12
10
9
* these were tough with a bad finger

Super Squats
10 plates x 10 (3 sets)

Xpload Incline Press (level 1)
340 x 8
340 x 5 (3 sets)

Xpload Incline Press (level 2)
340 x 4

Xpload Incline Press (level 3)
270 x 8
* more stress on the shoulders as the levels go up

Lying leg lifts
35
35
20

Reverse Fly
35 x 12
35 x 10
35 x 9

Dips
20
15

Decline Situps
20
15

Row machine
180 x 7
150 x 12

Planks
60 seconds (2 sets)

Hanging Leg Raise
15

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Thanks B. You too. Did you get a chocolate bunny?

no...

...I may get a few AFTER THE FACT...do people not understand the nature of a bodybuilder? I can only eat a chocolate bunny ON easter for the cals to not count! Its some sort of tempural flux in the universe..and they MISSED it.

BUT! I did get some girl scout cookies...thin mints. Almost makes up for it!

Posted by: yellowmoomba

4/15/09

FULLBODY

* 10 minutes on treadmill (various inclines and speeds)

Xpload incline press (level 6) * closer to a shoulder press
180 x 15
230 x 12
270 x 8
270 x 5
270 x 5

T-bar Row
135 x 10 (3 sets)

Leg Press
400 x 8 (3 sets)

Swiss Ball Rollouts
15 (3 sets)

Pushups on Kettleballs
15

EZ Bar Curl
95 x 8

Pushups on Kettleballs
15

EZ Bar Curl
95 x 8

Pushups on Kettleballs
20

EZ Bar Curl
95 x 8

Lunge
95 x 10 steps (each leg)

OH Squat holding 45lbs
20 (2 sets)

Posted by: yellowmoomba

4/17/09

FULLBODY

* 5 minutes on tread to warmup
** Kept RIs to 60 secs

Supinated Grip Pullups (close)
10
10

Medium Sup Grip Pullups
10

Wide SupGrip Pullups
9

Squat
225 x 12 (2 sets)

Smith CG Press
185 x 15
185 x 12
185 x 10

Lying Leg Lifts
50
30

Reverse Fly
40 x 12
40 x 10 (2 sets)

Lying Triceps Press
15
* stopped...shoulder pain

SLDL
135 x 10
185 x 15
235 x 4
235 x 5

Side Raise
25 x 10 (2 sets)

Trunk Pulldowns
97.5 x 15 (3 sets)

Roman Chair Leg Lifts
20 (2 sets)

OH Squats holding 45 lb plate
15 (2 sets)

** It's about time for a workout shift. My left shoulder started to get better but the pain is back..probably from the 3 FB workouts so I'm going to limit my OH Pressing and only do pushing exercises 1 to 2 days to see if things get better. Also many of my normal exercises are not feasible with this pin in my finger. I will get the pin pulled out on 5.21.09 so I have 5 weeks to go. I'm thinking an Upper/Lower/Fullbody split or maybe a Pull/Push/Legs routine. I'll probably add in more core and cardio since summer time is almost here.

Posted by: yellowmoomba

4/20/09

FULLBODY

* Decided to only lift 2 days this week without any OH movements to give my shoulder a break

** 10 minutes of intervals (8,9,10,11 rates)

Deads
315 x 5 (2 sets)

Chins
12, 9

Lying Leg Lifts
40, 30

Xpload Incline Press (level 1)
340 x 7, 5, 5, 4

T-bar Row
135 x 12, 10

Hanging Leg Raise
15 (2 sets)

Trunk Pulldowns
97.5 x 15, 12

Posted by: Burner02

you sir, are a machine! How long did that take?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

you sir, are a machine! How long did that take?

Thanks B. Total time including warmup was 45 minutes. I've been having some nagging injuries so I decided to cut some volume this week. The deads felt OK. I haven't done conventional deads in a while. The chins felt real good. I'm trying to hit my pecs on the bar so I'm getting some good ROM. It's a nice break from doing the heavy weighted chins.

Posted by: Burner02

way to go!
i guess was lazy...as long as my chin cleared the bar, I was happy...but now that I'm starting from scratch again, might as well do them as you do!

Posted by: yellowmoomba

4/24/09

Fullbody

* 10 minutes of intervals on tread (8,10,12,12.5 rates)

** RIs 60-75 seconds

Squat
225 x 13
225 x 10
225 x 5 (slowed tempo)

Supinated Grip Pullups
15 (close)
12 (medium)
9 (wide)

Smith Bench
185 x 14
185 x 12
185 x 10

Smith CG Bench
135 x 16
135 x 10

Trunk Pulldowns
97.5 x 15 (2 sets)

Machine Row
180 x 8 (2 sets)

Lying Leg Lifts
40

* Legs were fresh but still had shoulder pain.

Posted by: yellowmoomba

4/27/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 9, 10, 12)

** RIs 60 seconds

Xpload Incline Press (level 1)
340 x 6 * goal was 9

Chins
15

Xpload Incline Press (level 1)
340 x 6

Chins
12

Xpload Incline Press (level 1)
340 x 5

Chins
10

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Hanging Leg Raise
20
15

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

Lying Leg Lifts
50

Dips
20
10

Trunk Pulldowns
97.5 x 15 (2 sets)

Posted by: yellowmoomba

4/29/09

Fullbody

* had to rush and get home today since my wife was running a 5K race tonight.

** 1000 Meters on Row Machine to warmup (3 min. 40 seconds)

*** RIs 60 seconds

Weight: 183 today

Smith Bench (various grip widths)
185 x 15
185 x 11
185 x 10
185 x 6
185 x 6

Reverse Fly
40 x 12
40 x 10
40 x 8

SLDL
225 x 15

Hanging Leg Raise
15 (2 sets)

Kettle Ball Pushups w/ feet on 16 inch platform
20 (2 sets)

EZ Bar Curls
85 x 10 (2 sets)

Lying leg lifts
30

Flags
5

Side Raise
20 x 15 (2 sets)

Medicine Ball Pushups
20
18

Wide Grip Pullups
15
8

* Got it all done in less than 40 minutes

Posted by: yellowmoomba

5/1/09

FULLBODY

* 10 minutes of intervals (8,9,10 and 12.5 rates)

Weight: 185

Supinated close grip pullups
15
12

Xpload Incline Press (level 6)
270 x 8
300 x 4

Supinated medium grip pullups
10
8

Xpload Incline Press (level 4)
270 x 7
270 x 6

Squat
225 x 8 (3 sets)

Hanging Leg Raise
15

Hammer Shrugs
180 x 20
270 x 10 (2 sets)

Plank
75 seconds

Side planks
30 seconds each side

Side Bends
70 x 10 (2 sets each side)

Dips
22
20

Posted by: yellowmoomba

5/4/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 12.5, 8)

** RIs 60 seconds

Xpload Incline Press (level 1)
400 x 3

Chins
15

Xpload Incline Press (level 1)
400 x 3

Chins
12

Xpload Incline Press (level 1)
400 x 3

Chins
10

Xpload Incline Press (level 6)
270 x 6

T-Bar Row
145 x 6

Xpload Incline Press (level 6)
270 x 7

T-Bar Row
145 x 7

Xpload Incline Press (level 6)
270 x 6

T-Bar Row
145 x 6

Hanging Leg Raise
10 (2 sets)

Leg Press
420 x 8 (3 sets)

Low cable side raise
17.5 x 8 (2 sets)

DB Press
50 x 20 (2 sets)
* wanted to do flys but my shoulder hurt so I did some high rep presses

Posted by: yellowmoomba

5/6/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 11, 12.5)

** RIs 60 seconds

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
12

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
13

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
12

Trapbar Deads
315 x 12 (3 sets)

Hanging Leg Raise
10 (2 sets)

Machine Chest Press
205 x 6
205 x 5
205 x 5

Machine Row
180 x 10
200 x 8

Planks
75 seconds
75 seconds
60 seconds

Myofascia Stretches
5 minutes
* These felt great!!

Posted by: yellowmoomba

Two weeks to go until I get the pin taken out of my finger. It's been in there for four weeks. My weights haven't suffered too much. I haven't gone heavy on most of my pulling movements since I cannot get a very good grip due to the pin.

I'm looking forward to hooping and hitting the heavy bag again. I think it's about time to break out the weighted vest too.

Posted by: Burner02

Nice looking workouts, amigo!
I'm gonna bump up from walking a couple miles at night to jogging/running.
I've got my ta-50 weighted armor. I think its 20-30lbs.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Nice looking workouts, amigo!
I'm gonna bump up from walking a couple miles at night to jogging/running.
I've got my ta-50 weighted armor. I think its 20-30lbs.

Sounds good. I'd hold off on the armor until you can get your body used to running a couple miles with just your BW.

Posted by: yellowmoomba

5/8/09

Fullbody

* 10 minutes of intervals on tread (rates 8.5, 10.5, 12.5, 12.5)

DB Press
85 x 8
85 x 5 (2 sets)
* pretty weak but I'm cautious while rehabing my shoulder

Squat
225 x 10
245 x 5
225 x 8

Superset Wide Grip Pullups/Dips
8/8 (3 sets)

DONE - quick workout today at lunch. Got the basics in.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Sounds good. I'd hold off on the armor until you can get your body used to running a couple miles with just your BW.

that's my thoughts too.

Posted by: yellowmoomba

5/11/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 12.5, 8)

** Went heavy today on Chins and TB deads

Weighted Chins
BW +90 x 3
BW +100 x 2
BW +115 x 1
BW +90 x 3
BW +90 x 3

Xpload Incline Press (level 1)
360 x 5
360 x 4 (3 sets)

Trapbar Deads
405 x 6
405 x 3

Hanging Leg Raise
15 (2 sets)

Weighted Dips
BW +45 x 10 (2 sets)

Row Machine
200 x 6
200 x 5

Hanging Leg Raise
12 (2 sets)

Myofascial Stretches
5 minutes

Posted by: yellowmoomba

5/13/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 12.5, 8)

** RIs 60 seconds

4 Alternating sets

A) Smith Bench
205 x 10

B) T-Bar Row
135 x 10

Super Squat
* knee pain......so I stopped

Supinated Grip Pullups with knees raised
8
7
5
*these are tough

Med Ball Pushups
20 (3 sets)

SLDL
225 x 10
225 x 8

Hanging Leg Raise
15 (2 sets)

OH Sumo Stance Squats
45 x 15
65 x 12
85 x 12
* since I did not do Super Squats I wanted to do another Lower movement

Posted by: Burner02

how's the knee?
That 'thing' that popped behind my right leg the other seems to feel ok...gonna do legs this afternoon...see how that goes...

Posted by: yellowmoomba

5/15/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 12.5, 8)

** RIs 60 seconds

Wide Pullups
12
10
10
8

Push Press
95 x 8 (2 sets)
* NO PAIN

Clean/Front Squat/Push Press COMBO
95 x 10 (3 sets)

Plank
120 seconds

SUPERSET
Lying Triceps Press / BW Row
20 /20 (2 sets)

Leg Press
300 x 15 (2 sets)

DB Press
75 x 14
75 x 10

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

how's the knee?
That 'thing' that popped behind my right leg the other seems to feel ok...gonna do legs this afternoon...see how that goes...

No problems today

We'll see how squating goes on Monday.

Posted by: yellowmoomba

5/18/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 9, 10, 11)

** RIs 60 seconds

Xpload Incline Press (level 1)
270 x 12

Weighted Chins
BW +45 x 8

Xpload Incline Press (level 1)
360 x 5

Weighted Chins
BW +45 x 8

Xpload Incline Press (level 1)
270 x 12

Weighted Chins
BW +45 x 7

Squat
225 x 10
225 x 10
225 x 6

Hanging Leg Raise
15
15

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

Machine Row
200 x 15
200 x 12

Thrusters
95 x 15
95 x 15
* These are

tough.........

Myofascial Stretches
5 mintues

Posted by: yellowmoomba

5/19/09

Tried my first morning workout in a while. Got up at 5am, drove to work then ran the track near my work.

20 minutes of intervals:

30 sec Run
30 sec Walk

It wasn't too bad getting up. It was nice to run outside. I'm trying to squeeze in two extra cardio workouts a week. As usual, the goal is to drop 1.5 inches on my waist. I'm also cleaning up my diet. It normally takes me about 2-3 weeks to notice some mid-section difference.

TWO DAYS until I get the pin taken out of my finger

Posted by: yellowmoomba

5/20/09

Fullbody

* 10 minutes on tread (various speeds)

** Decided to go high rep today. I got talked into doing a "fitness challenge" tomorrow. Some of the exercises include:

Pullups (for reps)
Bench with 75% of your weight (for reps)
Broad jump
40 yard dash
agility drills
2 mile run
and... a couple other things.

Alternating Sets

T-bar Row
140 x 10

Bench
135 x 25

T-bar Row
140 x 10

Bench
135 x 25

T-bar Row
140 x 10

Bench
135 x 18

Alternating Sets

SLDL
135 x 18

Hanging leg raise
15

SLDL
135 x 18

Hanging leg raise
15

Alternating Sets

Triceps BW Press
15

Supinate Grip Pullups with knees raised
8

Triceps BW Press
20

Supinate Grip Pullups with knees raised
8

Trunk Pulldowns
97.5 x 15 (2 sets)

Overhead Squats
95 x 10 (3 sets)

**** Also I get the pin pulled out of my finger tomorrow

Posted by: yellowmoomba

5/21/09

Got the pin out of my finger this morning. They just twisted it a bit then pulled it out. It was about 2 inches long. Doc says I can go back to normal activities. I still have to wear a splint at night for a month. It's pretty stiff and swollen right now. It should be back to normal in 30 days. Probably do some light cardio today then a FB workout tomorrow.

Weighed in at 183 today.

Posted by: Scarface30

I was just dropping in to see how the finger was. good to hear man, bet it's nice to get that pin out!

workouts are still looking great too

so, you're a Wings fan, eh? they are an awesome team, but I thought the Hawks would give them a better run than what they are. I think they're going to meet Pittsburgh again in the final.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

5/20/09

Fullbody

* 10 minutes on tread (various speeds)

** Decided to go high rep today. I got talked into doing a "fitness challenge" tomorrow. Some of the exercises include:

Pullups (for reps)
Bench with 75% of your weight (for reps)
Broad jump
40 yard dash
agility drills
2 mile run
and... a couple other things.

Congrats on getting the pin out! That has to be MUCHO better.
Good luck with the comp!

They have a 'tough man' cometition here.
One of the guys in the gym asked me if I were gonna compete.
"You lost your dam mind???" (my response)

They were benching/mil pressing/dead'ing/squatting, I believe.
Body weight ratio'd to strength. My strength is okie dokie....its the BODY WEIGHT that's killing me.
I'm roughly 220 right now.

I just got back to 275 on bench.
I saw some kid that weighs maye 170-ish put up 275 clean.
So...I sat this one out.

Good luck on yours!

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

I was just dropping in to see how the finger was. good to hear man, bet it's nice to get that pin out!

workouts are still looking great too

so, you're a Wings fan, eh? they are an awesome team, but I thought the Hawks would give them a better run than what they are. I think they're going to meet Pittsburgh again in the final.

I am happy to have the pin out but my finger but sit welled up like a muther and hurts like hell. I took some ibu and iced it about five times last night. I also left a message with the dr asking if it was normal. I want to make sure it's not infected.

I've always been a Wings fan (how can you not be when you live here). I hope we see Pittsburgh in the finals.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

I just got back to 275 on bench.
I saw some kid that weighs maye 170-ish put up 275 clean.
So...I sat this one out.

Good luck on yours!

Didn't do the comp due to my finger..............................

Posted by: yellowmoomba

5/22/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Clean / Front Squat / Press
105 x 6 (4 sets)

Wide Grip Pullups
10
9
8

Bench
135 x 20
135 x 15
135 x 8

Super Squat
10 plates x 10 (3 sets)

Dips
20
15

*quick 45 minute workout.

Posted by: Stewart14

LETS' GO HAWKS!!!

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

5/22/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Clean / Front Squat / Press
105 x 6 (4 sets)

Wide Grip Pullups
10
9
8

Bench
135 x 20
135 x 15
135 x 8

Super Squat
10 plates x 10 (3 sets)

Dips
20
15

*quick 45 minute workout.

Nice looking workout, bud! Doesn't look like the finger slowed you down...I didn't do my comp either...I'm fat...

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

LETS' GO HAWKS!!!

Bummer about last night........................

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Nice looking workout, bud! Doesn't look like the finger slowed you down...I didn't do my comp either...I'm fat...

It really hasn't slowed me down (except for playing ball and hitting the heavy bad - which I didn't do that much of anyway).

It sounds like you are getting stronger and dropping weight so keep at it.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Bummer about last night........................

Yeah, well the damn Wings have been too good for too long now, it's time they lose....no offense!

Besides, I want them to lose so Hossa doesn't win his cup and hopefully signs a long term contract with the Rangers.....

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

Wings 6 - Hawks 1

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Thank you.
the weird thing?
I'm getting stronger....pants are getting a little looser....the tape says I've dropped 2"....but the scale says I'm UP 5lbs????? WTF???

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Thank you.
the weird thing?
I'm getting stronger....pants are getting a little looser....the tape says I've dropped 2"....but the scale says I'm UP 5lbs????? WTF???

Forget about the scale........go by the numbers in the gym, mirror, tape and pants fit.

Posted by: yellowmoomba

5/25/09

UPPER BODY

(home workout)...limited on my weight selection but still got a good workout

DB Bench
50 x 25 (4 sets)

DB Curl
25 x 20 (5 sets)

Triceps DB Press
50 x 20 (5 sets)

DB Incline Press
50 x 15 (2 sets)

* went for a 30 minute walk with B and Samson.

Posted by: yellowmoomba

5/27/09

Cleaned out and built shelves in my garage yesterday for about 6 hours.

When I was playing on the floor with the kids my left knee popped out of socket.....it hurt like a mutha.....It hasn't happened in a year or so....however it's been happening ever since I can rememeber - probably the age or 12. I planned on doing legs today but that will have to wait a day or two..................

Posted by: Burner02

I'm gonna go with what 'The Other Half' told me:
It sucks getting older, eh?

Posted by: Burner02

hope you are feeling better

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

hope you are feeling better

Thanks...........ibu and ice helps.

Posted by: yellowmoomba

5/27/09

UPPER BODY

* shot for about 15 minutes. My finger felt fine.

** Most RIs 60 seconds except were noted

Xpload Incline Press (level 1)
400 x 3
405 x 2
450 x 1
450 x 1
450 x 1
450 x 1
450 x 1
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
* RIs 30 seconds

Supinate Medium Grip Pullups
12
12
10

Machine Row
245 x 8 (2 sets)

Clap Pushups
20 (2 sets)

Hanging leg raise
15 (2 sets)

Ab wheel rollouts
10 (2 sets)

Posted by: Burner02

how do u like those ab wheel exercises?
I was reading about them on another site..they like 'em...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

how do u like those ab wheel exercises?
I was reading about them on another site..they like 'em...

They are great...........for your abs and low back.

Posted by: Burner02

they have a couple here. Is it a push up position thing or do you keep your knees on the ground, or progressinve? Start w/ knees on ground, then advance to push up when strong enough?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

they have a couple here. Is it a push up position thing or do you keep your knees on the ground, or progressinve? Start w/ knees on ground, then advance to push up when strong enough?

I'm still doing the ab wheel on my knees..........

Posted by: yellowmoomba

5/30/09

Fullbody

* 10 minutes of intervals on tread (rates 7, 9, 11, 12.5)

** RIs 60 seconds

Trapbar Deads
405 x 5 (2 sets)

Muscle Ups
3
5 * PB
4
* These are harder than they look

Thrusters on Super Squat Machine
90 x 15 (2 sets)

Hanging Leg Raise
15 (2 sets)

Machine Row
200 x 8 (2 sets)

Abs Rollouts
10 (2 sets)

Upside down Kettle bell pushups
20 (2 sets)

* felt good today. My knee was a little sore but NBD. I was realy happy with the Muscle Ups.

Posted by: Scarface30

nice job on those muscle ups, YM

don't think I could even pull off one!

game 1 tonight.. are you going to be watching? Pittsburgh's gotta win at least 1 game at the Joe to even have a chance, in my opinion.

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

nice job on those muscle ups, YM

don't think I could even pull off one!

game 1 tonight.. are you going to be watching? Pittsburgh's gotta win at least 1 game at the Joe to even have a chance, in my opinion.

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

Posted by: yellowmoomba

5/31/09

Cardio

30 minutes on the mountain bike

Posted by: yellowmoomba

6/1/09

First day of my new program...........higher reps and more cardio

Weight: 181

UPPER

* 10 minutes of intervals on tread (rates 7.5, 9.5, 11.5, 12.5)

** RIs 60 seconds

Push Press
115 x 10 (2 sets)
135 x 5
* no shoulder pain

Weighted Chins
BW +20 x 12
BW +20 x 10

Bench
135 x 22
135 x 16
135 x 10

Superset - Lateral Raise / Upright Row
20 x 10 / 85 x 10 (2 sets)

Hanging Leg Raise
15 (2 sets)

Superset - Straight Bar Curls / BW Triceps Press
85 x 8 / 15 (2 sets)

Superset - Feet elavated BW Rows / Medicine Ball Pushups
20 / 20 (2 sets)

Upside Down Kettle Ball Pushups
20 (2 sets)

10 minutes on treadmill on 10.0 incline and 4.0 rate

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

Booo!!!

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

At this point, I'm thinking Wings in 4

Posted by: Burner02

nice looking workout, amigo!
Can't wait till my fat arse can do weighted pull ups again...ok..technically, I am doing them now...if you count the gut..

How'd the system like the higher rep shock?

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

Booo!!!

C'mon.....don't tell me you are rooting for the Penguins..........

Quote:

Originally Posted by S14

At this point, I'm thinking Wings in 4

That would be nice.....

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

nice looking workout, amigo!
Can't wait till my fat arse can do weighted pull ups again...ok..technically, I am doing them now...if you count the gut..

How'd the system like the higher rep shock?

I'm sure you'll start dropping some lbs.

My body feels good. Sometimes I forget how gruelling FULLBODY programs are (if you do them right). Just doing an upper body day is a refreshing break. I also have been hot tubing every other day which seems to help my recovery.

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

C'mon.....don't tell me you are rooting for the Penguins..........

I am old school... back in the old Norris Division days. Wings are a rival of the Leafs=Booo

Posted by: yellowmoomba

6/3/09

Lower Body

* 10 minutes of intervals on tread ( 9, 11, 12, 12)

** 60 second RIs

Squat
225 x 12 (2 sets)

SLDL
225 x 10 (2 sets)

Hanging Leg Raise
15 (2 sets)

DB Snatch
75 x 5 (2 sets)

Ab rollouts
12 (3 sets)

Plyos

Step ups on bench
50

Bench hops
20

Deep Squats
30

Treadmill for 5 minutes on 5.0 incline

Myofascial stretch
5 minutes

All done in about 45 minutes.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

I am old school... back in the old Norris Division days. Wings are a rival of the Leafs=Booo

Gotcha.........Hopefully Thursday we'll have a better outcome

Posted by: Burner02

hey moomba!
how're the legs feeling after that workout? I'm abouut to incorporate 'the box' here really dam soon. same stuff, step ups, hop ups, side jumps...the stuff that'll make you see God...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

hey moomba!
how're the legs feeling after that workout? I'm abouut to incorporate 'the box' here really dam soon. same stuff, step ups, hop ups, side jumps...the stuff that'll make you see God...

Funny you bring that up because my legs are still pretty sore. It's a lot more volume than I am used to in one session. I planned on doing a FB routine today but I think I'll do upper today and lower tomorrow since I plan to doing some heavy Trapbar Deads.

Plyos are great addition to my leg program.

Posted by: yellowmoomba

6/5/09

UPPER

* 15 minutes shooting to warmup

** All RIs 60 seconds

4 Alternating Sets

A) Xpload Incline Press
360 x 5

B) Weighted Wide Grip Pullups
BW +70 x 5

3 Alternating Sets

A) Weighted Dips
BW +70 x 6

B) DB Row 130 x 12

Flags
5 (2 sets)

Cable Punch
52.5 x 20 (each arm) (3 sets)

Swiss Ball Crunch holding 20lbs
30 (2 sets)

1 hour walk

I like the UPPER/LOWER SPLIT. It's much less taxing on my energy after the gym.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

6/5/09

B) Weighted Wide Grip Pullups
BW +70 x 5

NOICE!
Yer an animal!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

NOICE!
Yer an animal!

Thanks.

Posted by: yellowmoomba

6/6/09

LOWER

Didn't feel like going today but decided to "stay the course".....whatever that means............Had a good workout today.

* 5 minutes on tread to warmup

Trapbar Deads
405 x 8 * Getting back into these.........
405 x 5

Overhead Squat
115 x 10 (2 sets)
115 x 12

Treadmill
2 minutes at 8.5
2 minutes at 4.0 on 15.0 incline
1 minute cool down

Row Machine
3 minutes balls to the wall

Myofascial stretch and legs stretch

Short and Sweet!

Posted by: yellowmoomba

6/8/09

Weight: 181

UPPER

* 10 minutes of intervals on tread (rates 7.5, 9.5, 11.5, 12.5)

** RIs 60 seconds

Weighted Chins
BW +30 x 10 (3 sets)

Push Press
125 x 10 (3 sets)

Bench
135 x 18
135 x 17
135 x 16

Superset - Lateral Raise / Upright Row
22.5 x 10 / 85 x 10 (2 sets)

Hanging Leg Raise
20 (2 sets)

Superset - Straight Bar Curls / BW Triceps Press
85 x 10 / 20 (2 sets)

Upside Down Kettle Ball Pushups
22 (2 sets)

Planks
60 seconds (2 sets)
10 minutes on treadmill on various inclines and rates

Posted by: Pylon

Much love for OH squats. I forgot how much I like those!

What are the kettle ball push ups? I'm confused...

Posted by: yellowmoomba

6/10/09

Lower Body and Core

* 10 minutes of intervals on tread ( 9, 10, 11, 12.5)

** 60 second RIs

Squat
225 x 20 *

SLDL
225 x 12

Hanging Leg Raise
20
15

DB Snatch
85 x 5
85 x 4

Ab rollouts
15 (3 sets)

Step ups on bench
35
40

Dragon Flags
5

Lying Leg Lifts
40

Trunk Pulldowns
97.5 x 20

OH Squats holding 45 lb plate
25

Treadmill for 15 minutes alternating every minute on 0 incline and 15 incline.

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Much love for OH squats. I forgot how much I like those!

What are the kettle ball push ups? I'm confused...

Position Kettle ball/bells upside down so handles are on the floor (your hands on the bulb part) - then do a pushup. It really forces your shoulder stablizers to engage and you get a deep stretch on your pecs since you are elavated about 6-8 inches.

Posted by: Pylon

That's what I was picturing. Sounds really tough!

Posted by: Pylon

2 - 1, Penguins. On to game 7!

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

6/10/09
Squat
225 x 20 *

yeah, buddy!
Don't believe I've seen this one in a while...way to go, bud!

I tried ot once. I made it...wish I'd died after....which means, I'm gonna try it again soon...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

yeah, buddy!
Don't believe I've seen this one in a while...way to go, bud!

I tried ot once. I made it...wish I'd died after....which means, I'm gonna try it again soon...

Thanks. It has been a while. I've been doing multiple set of 12 reps or so ... just figured I bang out 1 tough set to see if I see "had it". I'll look for it in your journal now

Posted by: Pylon

Love the 20s. Nothing like it to start your day and end it at the same time.

(CLICK HERE here to view the original thread with full colors/images)

Weighted vest, combos, circuits, plyos and bag work

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