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

8/10/09

7 minutes of intervals on tread (7.5, 9.5 and 11.5)

CORE and LOWER

* All RIs were 60 seconds

Ab rollouts
10

Squat
225 x 10

Ab rollouts
10

Squat
225 x 10

Ab rollouts
10

Squat
225 x 10

Hanging Leg Raise
15 (2 sets)

SLDL
225 x 10
225 x 12

Side Bends
75 x 15 (2 sets)

DB Lunge
55 x 10 (2 sets)

Lying leg raise
50

Seated Calve Raise
45 x 20

Myofascial stretch 10 minutes

** Had a guy who wanted to train with me today. Still kept a good pace. I'm sure he'll be sore tomorrow

Posted by: Pylon

Nice work! That's quite a workload!

Posted by: Double D

I dont think he will be back tomorrow!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Nice work! That's quite a workload!

Not bad for a 45 minute workout ...

Quote:

Originally Posted by Malley

I dont think he will be back tomorrow!

I'm sure he's feelin' it today.

Posted by: Double D

Dude good training partners are hard to come by!

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Dude good training partners are hard to come by!

I know......It's tough to find someone with the same schedule, goals and commitment.................

Posted by: yellowmoomba

8/11/09

UPPER

* 5 minutes on tread

** The guy that I trained with yesterday was up there again. He wanted to do the UPPER routine with me today. (No problem) It was kind of nice to have a partner. He said he was sore in his glutes today. He WILL be sore tomorrow. He's a big time cardio guy so his legs are pretty well trained. I advised him to only do sets of 10 today with a comfortable weight and to focus on his form. I did not want to kill him.

Weighted Chins
BW +90 x 4

Push Press
135 x 13

Weighted Chins
BW +100 x 3

Push Press
135 x 13

Weighted Chins
BW +90 x 4

Push Press
135 x 13

Weighted Chins
BW+45 x 12

Suspension Press (handles about 12 inches off the ground)
22

Suspension Row
20

Suspension Press
18

Suspension Row
20

Suspension Press
16

Suspension Row
20

BW Dips
16

Wide Grip Pullups
12

BW Dips
15

Wide Grip Pullups
10

BW Dips
14

Wide Grip Pullups
8

Medicine Ball Pushups
18
16

Side Raise
17.5 x 15
25 x 15

Myofascial Stretch on foam roller
10 min

Posted by: Double D

Sick weighted chins!

Posted by: Pylon

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Sick weighted chins!

Quote:

Originally Posted by Pylon

Thanks guys. I haven't gone "heavy" on chins in a while. I was really happy with my Push Presses - (No shoulder pain) It's time to start going heavier.

Posted by: Pylon

Wait...it gets heavier from there? Oy!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Wait...it gets heavier from there? Oy!

That IS the plan

Posted by: Burner02

so....winter schedule is uppon ye, sir? Time to bulk and leave us in your wake even more????

Posted by: Double D

I love BULKING!!!!!!!!!!!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

so....winter schedule is uppon ye, sir? Time to bulk and leave us in your wake even more????

You can keep up........

Quote:

I love BULKING!!!!!!!!!!!

I've only tried it once..........The heaviest I got was 196....

I didn't want to get fat..............

Posted by: yellowmoomba

8/13/09

LOWER

* 10 minutes on tread

Hanging Leg Raise
15 (2 sets)

Trap Bar Deads
405 x 9
425 x 4
405 x 6

Obliques Cable Cross
22.5 x 18 (2 sets)

DB Snatch
90 x 6 (2 sets)

Trunk Pulldowns
97.5 x 30
97.5 x 22

Dual DB Swing
45 x 18 (2 sets)

Hanging Leg Raise
15 (2 sets)

10 minutes of mysofascial stretch on the foam roller

20 minutes in the hot tub

Nice workout today

Posted by: Pylon

Sounds nice. The hot tub (well, it's more like a warm tub, but still..) is out of service for the next month at my gym while to perform "legally mandated safety upgrades." Bollocks.

Posted by: JerseyDevil

Great workout YM! Those traps are killer

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

10 minutes of mysofascial stretch on the foam roller

I've been toying with the idea of getting one of these and trying it out. Worth the $10?

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Sounds nice. The hot tub (well, it's more like a warm tub, but still..) is out of service for the next month at my gym while to perform "legally mandated safety upgrades." Bollocks.

I have my own

Quote:

Originally Posted by Jersey

Great workout YM! Those traps are killer

I'm getting there.

Quote:

Originally Posted by Pylon

Quote:
Originally Posted by yellowmoomba
10 minutes of mysofascial stretch on the foam roller

I've been toying with the idea of getting one of these and trying it out. Worth the $10?

To me it's worth $100. I feel like a champ after using it. I use it EVERY DAY.........so I feel like a champ EVERYDAY...hahahaha

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

I have my own

Quote:

To me it's worth $100. I feel like a champ after using it. I use it EVERY DAY.........so I feel like a champ EVERYDAY...hahahaha

Fair enough. Thanks for the feedback.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

You can keep up........

have at thee, sir

Posted by: Double D

I am just getting my hot tub going again. Its going to be nice to hop in that sucker after some tough workouts!

Posted by: yellowmoomba

8/14/09

UPPER

* 10 minutes on tread

DB Row
130 x 21 Right Arm | 19 Left Arm

DB Press
90 x 6

DB Row
130 x 20 R 18 L

DB Press
90 x 5

T-bar Row
135 x 12

Upside down Kettle Bell Pushups
25

T-bar Row
135 x 12

Hanging Leg Raise
15

Upside down Kettle Bell Pushups
20

BW Lying Triceps Press
20 (2 sets)

EZ Bar Curl
75 x 20

EZ Bar Reverse Grip Curl
75 x 13

Standing One Armed DB Press
45 x 12 (2 sets)

Hanging Leg Raise
15 (2 sets)

10 minutes of mysofascial stretch on the foam roller

Posted by: Double D

DB rows are sick!

Posted by: Pylon

Quote:

Originally Posted by Malley

I am just getting my hot tub going again. Its going to be nice to hop in that sucker after some tough workouts!

Then

to you as well, sir.

Nice workout, YM. What kind of total time do you run on that load?

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

DB rows are sick!

My best exercise

Quote:

Originally Posted by Pylon

Nice workout, YM. What kind of total time do you run on that load?

10 minutes to warmup plus about 35-40 minutes of weights. All RIs are about 60 seconds.....some end up being about 90.

No BSing today with anyone.

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

10 minutes to warmup plus about 35-40 minutes of weights. All RIs are about 60 seconds.....some end up being about 90.

No BSing today with anyone.

Clearly not!

Posted by: Scarface30

sick workouts YM

I said it before and I'll say it again - your DB rows are insane!

playing much basketball lately?

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

DB Press
90 x 6
DB Press
90 x 5

Where these one arm standing?

As usual, killer DB rows....

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

sick workouts YM

I said it before and I'll say it again - your DB rows are insane!

playing much basketball lately?

I'm playing as much as I can. I played both Saturday and Sunday last week. I wanted to play today but my wife just got done running 10 miles this morning so I won't have time to go today. I am going to ball tomorrow morning at 8:30AM

Posted by: yellowmoomba

8/15/09

CARDIO

10 minute jog with Samson

25 minutes on the heavy bag

Posted by: yellowmoomba

8/16/09

2 hours of basketball

Posted by: yellowmoomba

8/17/09

UPPER

* 10 minutes of intervals

** All RIs 60 seconds

Muscle Ups
8
5

Wide Supinated Grip Pullups
20

Push Press
155 x 5
155 x 6
155 x 5

Supinated Grip Pullups
18

Xpload Incline Press
270 x 12

Supinated Grip Pullups
16

Xpload Incline Press
270 x 12

Supinated Grip Pullups
14

Xpload Incline Press
270 x 12

DragonFlags
5
6
5

Smith Close Grip Bench
225 x 5 (3 sets)

Straight Arm Pullovers
92.5 x 7 (2 sets)
87.5 x 9

*** 5 minutes on the foam roller

**** 20 minutes in the Hot Tub

Posted by: The Monkey Man

Who has time for hot tub!?

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

Who has time for hot tub!?

When the tub on your deck - which looks out to the lake - it's easy to find time

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

When the tub on your deck - which looks out to the lake - it's easy to find time

True-dat...
My heater is broken to mine, and a new one is $2800...
The pool doesn't need it, but the hot tub would be nice.

So I have to slave in the one at the gym, or eat it. -

Hmmm, if I had that working, I could post on IM all night WIFI,
from the tub! -

Posted by: JerseyDevil

Look at you ripping it up!

Wish I had a hot tub

Posted by: Pylon

Nice work. I see several things on that list that I am complete incapable of doing...

Posted by: yellowmoomba

Quote:

Originally Posted by The Monkey Man

True-dat...
My heater is broken to mine, and a new one is $2800...
The pool doesn't need it, but the hot tub would be nice.

So I have to slave in the one at the gym, or eat it. -

Hmmm, if I had that working, I could post on IM all night WIFI,
from the tub! -

$2800 ? for a heater ???? Sounds like a ripoff to me.

Quote:

Originally Posted by Jersey

Look at you ripping it up!

Wish I had a hot tub

I still haven't hit my goals yet....but my goal date is 9/30/09

Quote:

Originally Posted by Pylon

Nice work. I see several things on that list that I am complete incapable of doing...

Thanks....practice makes perfect. I'm sure you could do them if you worked at it.

Posted by: Triple Threat

Quote:

Originally Posted by The Monkey Man

Hmmm, if I had that working, I could post on IM all night WIFI,
from the tub! -

You know you've got it made when you can surf the internet while sitting in a hot tub.

Posted by: Double D

You fine sir have tremendous pullup strength!

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

You fine sir have tremendous pullup strength!

Wow....I like to be called "fine sir"...That doesn't happen to much ....haha

Thanks

Posted by: yellowmoomba

8/18/09

LOWER

* 10 minutes on tread ( up to 12.5 rate )

** Keep RIs around 60 seconds except for TB deads - they were about 90 seconds.

Hanging Leg Raise
15

Trap Bar Deads
405 x 10

.. adding one rep per week
405 x 6
405 x 5

Hanging Leg Raise
15

DB Snatch
95 x 4
95 x 5

Trunk Pulldowns
102.5 x 25 (2 sets)

Dual DB Swing
45 x 15 (2 sets) .. should have done 20.....but didn't check my sheet before I lifted.

10 minutes of mysofascial stretch on the foam roller

20 minutes in the hot tub

*** Quick workout today......40 minutes or plus the stretching and hot tub.

Posted by: Triple Threat

Do you ever use the foam roller prior to your workout? I find it helpful on the lower back prior to squatting or DLing.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

$2800 ? for a heater ???? Sounds like a ripoff to me.

I have a propane system now, so part of the cost would be switching to electrical...
The electrical unit costs a bit more and is a bit more $ to run,
but having someone service the propane tank, is a bigger pain, I hate it.

I would love to invest about $5k and convert the whole thing to saline as well.

---------------

Real nice on the DB snatches BTW -

(how are you working those reps, 1 each arm alternating, or four and then switch?)

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

Do you ever use the foam roller prior to your workout? I find it helpful on the lower back prior to squatting or DLing.

I do use it to warmup occasionally - before squatting or SLDL. Good point!!

Quote:

Originally Posted by MM

Real nice on the DB snatches BTW -
(how are you working those reps, 1 each arm alternating, or four and then switch?)

Thanks......I do four then rest about 20 seconds then do four on the other side.

Posted by: The Monkey Man

Quote:

Originally Posted by yellowmoomba

I do four then rest about 20 seconds then do four on the other side.

I pictured the machine-gun approach, but:

Posted by: yellowmoomba

Funny

Posted by: JerseyDevil

So YM... are you ready for some CF football?! I am getting pumped... My guys play Navy, then the next week (gulp) play USC in Columbus. They lost Sanchez, but USC always seems to re-load at QB.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

So YM... are you ready for some CF football?! I am getting pumped... My guys play Navy, then the next week (gulp) play USC in Columbus. They lost Sanchez, but USC always seems to re-load at QB.

Oh yeah..............We play Western Michigan, then Notre Dame, then Eastern Michigan and Indiana all at home. I will be at all those games.

9/12 Will be a fun day UM vs ND and OSU vs USC

Posted by: Burner02

Hey moomba!
How far do you dip down to do he push press? Just break the knees a couple inches or more?

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Where these one arm standing?

As usual, killer DB rows....

Just saw your post.....I must have missed it earlier this week.

..I wish the presses were standing....Those were on a bench. I think the most I've done with a one armed standing db press was 80's.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Hey moomba!
How far do you dip down to do he push press? Just break the knees a couple inches or more?

I drop my knees about 2 inches or so....just enough to take some pressure off my shoulder and make it more like a "real life movement".

Posted by: yellowmoomba

I have my 20 year high school reunion tomorrow night. It should be a lot of fun. I don't think I have changed too much except for adding about 35 lbs of muscle and 5 lbs of fat

I graduated with a class of over 400 people. Since 1989 I have only seen about 50-60 people so it will be interesting to catchup and actually remember the others. I'm going solo since my wife would be bored to tears when we start reminiscing about playing football/basketball or the parties or the whatever good times we had as teenagers.

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

Thanks....practice makes perfect. I'm sure you could do them if you worked at it.

Is that a shot at me for missing workouts?

(If so, totally deserved.

)

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

I have my 20 year high school reunion tomorrow night. It should be a lot of fun. I don't think I have changed too much except for adding about 35 lbs of muscle and 5 lbs of fat

Thanks! If I can get a hold of the curling cage...in a couple days when its time to do upper Vert...I'll give them a whirl.

My 20yr was a couple weekends ago. Saw some posted pics on facebook...man..some of those people look...OLD! Not me...I'm still in my prime!

Have fun

Posted by: Scarface30

Quote:

Originally Posted by yellowmoomba

I miss playing so much. I usually play with a couple a buddies, only 3 total actually, haha. we play a game called St. Mary's, some people call it 21, have you heard of it?

it's been so hot here lately that I wouldn't want to play anyway! it's been 35+ degrees (95+ for those of you below the border) for the past week!

nice looking workouts YM, DB snatches are

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Just saw your post.....I must have missed it earlier this week.

..I wish the presses were standing....Those were on a bench. I think the most I've done with a one armed standing db press was 80's.

I was kinda hoping you would say that

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Oh yeah..............We play Western Michigan, then Notre Dame, then Eastern Michigan and Indiana all at home. I will be at all those games.

9/12 Will be a fun day UM vs ND and OSU vs USC

Then you should be 4-0 at that point

Yeah 9/12, I will be watching Blue and of course my game!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Is that a shot at me for missing workouts?

(If so, totally deserved.

)

Gotta keep you in check

Posted by: yellowmoomba

Quote:

Originally Posted by Scarface30

I have played 21.......quite a bit actually. Thanks for stopping by.

Quote:

Originally Posted by Jersey

Then you should be 4-0 at that point

Yeah 9/12, I will be watching Blue and of course my game!

I'm hoping for at least 3 -1...You never know with a Freshman QB ...........

Posted by: Burner02

...I used to play horse...does that count?

Posted by: The Monkey Man

Quote:

Originally Posted by Scarface30

I miss playing so much. I usually play with a couple a buddies, only 3 total actually, haha. we play a game called St. Mary's, some people call it 21, have you heard of it?

A baller from Detroit who aint never heard of 21!?!?
No way YM would be that! -

(How hot does it get in canadia?)

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

...I used to play horse...does that count?

Sure.........you can play

Quote:

Originally Posted by MM

baller from Detroit who aint never heard of 21!?!?
No way YM would be that! -

(How hot does it get in canadia?)

Hahaha..........that's right. I think we started playing 21 in elementary school.

I hope it doesn't get too hot. I'm heading to Toronto Monday morning for a few days (for work). I'm debating if I should take the Blue Water Bridge instead of the Ambassador Bridge just for a change of scenery. I have been over the Am. Bridge probably 500 times but never the BW Bridge. I think I just convinced myself.

Posted by: yellowmoomba

8/21/09

FULLBODY

* 10 minutes on tread (up to 11.0 rate)

** Wanted to do only one set per exercise today for most exercises.

Ab Rollouts
15 (2 sets)

Weighted Chins
BW +70 x 7

DB Press
75 x 12

DB Rows
130 x 25 Right | 20 L * Got my goal for the today plus 1

Squat
225 x 5 (2 sets)

SLDL
225 x 12

Standing 1 Arm DB Press
65 x 7

BW Triceps Press
40

EZ Bar Curl
85 x 15

*** Squats and Flat Presses sucked today but DB Rows were niiiiiice.

Posted by: Double D

Dude I enjoy your workouts, never boring!

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Dude I enjoy your workouts, never boring!

Thanks.

I'm a little slow today due to only 4 hours of sleep and lot's of Jack and diets last night

I was out until 4AM.

Had a great time at my 20 year reunion. Most of the guys stayed the same - (some lost hair). Most of the chickies put on between 20 - 100 lbs

Posted by: Burner02

so...some of them prolly couldnt fit into their acid washed levis....or cher leader outfits?

Glad you had a great time!

Posted by: yellowmoomba

8/23/09

BASKETBALL for 2 hours

Posted by: yellowmoomba

8/24/09

FULLBODY

* 6 minutes on tread

Muscle Ups
6
7

Push Press
135 x 13
135 x 12

Trapbar Deads
315 x 10
315 x 10

Hanging Leg Raise
20

Xplode Incline Press
270 x 15
270 x 12-1-1-1 (RP)

T-bar Row
135 x 15
135 x 12

Super Squat
8 plates x 15

** Travelling this week so I got a quick FB workout in before I take off to Toronto. Plan on taking Tuesday off, then doing a BW +Weighted Vest Workout at the hotel on Wednesday. Thursday off since I'm heading home (5 hour car ride) then FB on Friday and Hoops on Sunday.

That IS the plan

Posted by: Pylon

Travel safe!

Posted by: Double D

I am so jelous of your muscle ups!

Posted by: Triple Threat

DD, can you do any? I know that I can't.

Posted by: JerseyDevil

The only muscle up I can get is when I take Viagra!

Have a great trip YM.

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

The only muscle up I can get is when I take Viagra!

Posted by: Double D

Quote:

Originally Posted by Triple Threat

DD, can you do any? I know that I can't.

I can only do 2 at a time. It takes an incredible kip and momentum.

Posted by: Burner02

I saw a couple guys trying to do those at the track one night...they'd swing, siwng, siwng...swing some more, then try-n-hoist themselves up. I'm assuming that's not the correct way to do it...

Posted by: Pylon

No, not really. Good eye, kid.

Posted by: Triple Threat

Quote:

Originally Posted by Malley

I can only do 2 at a time. It takes an incredible kip and momentum.

I might be able to do one with a ladder.

Posted by: Double D

Oh Trips to modest!

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Travel safe!

So far ... so good. I'm coming home tomorrow. I had some great meetings and checked out many of our business units.

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

I am so jelous of your muscle ups!

Thanks......My goal is 10...so far my max is 9. The last one is a MF'er !

Posted by: Pylon

Quote:

Originally Posted by yellowmoomba

So far ... so good. I'm coming home tomorrow. I had some great meetings and checked out many of our business units.

Did you get/have you ever checked out the hockey HOF there? If not, I highly recommend it. Even if you aren't a big hockey fan, the place is really cool.

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

Did you get/have you ever checked out the hockey HOF there? If not, I highly recommend it. Even if you aren't a big hockey fan, the place is really cool.

It would have to be really cool to keep all that ice from melting.

Posted by: Pylon

Thanks for picking me up on that one, Trips.

Posted by: yellowmoomba

Quote:

Originally Posted by Pylon

Did you get/have you ever checked out the hockey HOF there? If not, I highly recommend it. Even if you aren't a big hockey fan, the place is really cool.

Maybe next time..........I'm heading back in a few weeks.

Posted by: yellowmoomba

8/26/09

UPPER

* Hotel workout

Fly
50 x 20 (5 sets)

DB Curl
40 x 10 (4 sets)

DB Row
50 x 30

Pushup
25 (2 sets)

Overhead DB Tricep Press
50 x 25 (2 sets)

Side Raise
20 x 20 (2 sets)

** all done in 30 minutes

Posted by: Pylon

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

I might be able to do one with a ladder.

bungee chords would be fun too....just sayin'

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

8/26/09

UPPER

* Hotel workout

Fly
50 x 20 (5 sets)

DB Curl
40 x 10 (4 sets)

DB Row
50 x 30

Pushup
25 (2 sets)

Overhead DB Tricep Press
50 x 25 (2 sets)

Side Raise
20 x 20 (2 sets)

** all done in 30 minutes

Nice hotel workork!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Nice hotel workork!

Thanks

Posted by: yellowmoomba

8/28/09

FULLBODY

* This week's workouts were a little screwed up by my work schedule but it's all good.

** 6 minutes on treadmill (up to 12.5 rate)

*** RIs were 60-75 seconds

Muscle Ups
5 (2 sets)
* my chest was still sore from the 100 reps of flys on Wednesday. The pullup part felt good but transitioning from the pullup to the dip part was "off".

Push Press
115 x 15
135 x 12
135 x 10

Wide Grip (Supinated) Pullups
20

Squat
225 x 15
225 x 10

SLDL
225 x 10

Hanging leg raise
10

T-bar Row
135 x 12
135 x 10

*** 5 minutes on the foam roller.

GREAT 45 minute workout today!

Posted by: Double D

Holy crap, 100 rep flies! You sick sick man!

Posted by: JerseyDevil

Quote:

Originally Posted by JerseyDevil

Nice hotel workork!

What the hell is a workork, I'm not sure

.

By chance, did you see Chris (Beanie) Wells debut at running back for the Cardinals? Ohio State guy does good. The Cardinals looked pathetic overall, but Wells looked great. He lost 22 lbs working out in the off season. He is faster, and cuts better then ever.

Posted by: yellowmoomba

8/30/09

1 hour of ball

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

What the hell is a workork, I'm not sure

Funny.......haha No spell checking that day

I did not see much fball this weekend. I'm looking forward to this Saturday though

Posted by: yellowmoomba

8/31/09

UPPER

* 6 minutes on tread (up to 11.0 rate)

Weighted Chins
BW +45 x 5
BW +100 x 1
BW +115 x 1
BW +125 x 1

* probably could have got 130 today but not 135 (my previous PB)
BW +45 x 11

Xplode incline Press
360 x 5
450 x 1
470 x 1
360 x 5

T-bar Row
150 x 12
150 x 10

Suspension Press * handles about 10" off the ground
18
15

Dips
23
16

Supinated Grip Pullups
12
10

Medicine Ball Pushups
20
18

Side Raise
25 x 12 (2 sets)

Trunk Pulldowns
97.5 x 25 (2 sets)

* Felt pretty good today

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Weighted Chins
BW +45 x 5
BW +100 x 1
BW +115 x 1
BW +125 x 1

* probably could have got 130 today but not 135 (my previous PB)
BW +45 x 11

grrrr, indeed, sir!
Keep that up and you won't be able to walk straight thru a doorway!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

grrrr, indeed, sir!
Keep that up and you won't be able to walk straight thru a doorway!

Thanks. I don't see that being a issue anytime soon.

Posted by: Triple Threat

BW+125 chins

Posted by: Stewart14

next time you do chins, just grab one of the hot chicks on the treadmills and let them jump on your back and then do your chinups...it's a heck of a lot easier than loading all those plates on a belt you know

then you can bench her like nick cage does in that movie

Posted by: JerseyDevil

Quote:

Originally Posted by Stewart14

next time you do chins, just grab one of the hot chicks on the treadmills and let them jump on your back and then do your chinups...it's a heck of a lot easier than loading all those plates on a belt you know

then you can bench her like nick cage does in that movie

A chick on your back will work the stabilizer muscles better also.

Posted by: Double D

Dude what have you been doing to get your chins so strong?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

then you can bench her like nick cage does in that movie

I like the way you're thinking

Quote:

Originally Posted by Jersey

A chick on your back will work the stabilizer muscles better also.

I like the way you're thinking too

Quote:

Originally Posted by Malley

Dude what have you been doing to get your chins so strong?

Just working hard

Posted by: yellowmoomba

9/1/09

LOWER

* 5 minutes on tread

** had to make a quick workout today since I worked late.

Trapbar Deads
405 x 10
425 x 5

Hanging Leg Raise
15 (2 sets)

DB Snatch
95 x 6 Right | 4 Left

Lying leg lifts
40 (2 sets)

Leg Press
200 x 30
300 x 15

* 20 minute in the Hot tub when I got home

Posted by: Double D

Getting my hot tub going this weekend, I cannot wait!

Posted by: Burner02

Quote:

Originally Posted by Malley

Getting my hot tub going this weekend, I cannot wait!

1) I'd rather have a chick on HER back...it just seems easier that way...

2) DD! You gonna invite that blondie hottie over for the christening? Take pics! That would be....super....

Posted by: Triple Threat

Did someone say pics of a blonde hottie?

Posted by: yellowmoomba

9/3/09

UPPER

* 5 minutes on tread

Smith Bench
225 x 6
225 x 7
225 x 6

Machine Row
250 x 15
250 x 11
250 x 10

Fly/Press
70 x 15
70 x 12
70 x 10

Straight Arm Pulldown
92.5 x 6 (2 sets)

Lying BW Triceps Press
25 (2 sets)

EZ bar Curl
95 x 12
95 x 10

One Armed Standing DB Press
65 x 7 (2 sets)

* 5 minutes on foam roller

** 20 minutes in Hot Tub

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Getting my hot tub going this weekend, I cannot wait!

Sounds good

It's a great way to recover.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

9/3/09

UPPER

* 5 minutes on tread

Smith Bench
225 x 6
225 x 7
225 x 6

Machine Row
250 x 15
250 x 11
250 x 10

Fly/Press
70 x 15
70 x 12
70 x 10

Straight Arm Pulldown
92.5 x 6 (2 sets)

Lying BW Triceps Press
25 (2 sets)

EZ bar Curl
95 x 12
95 x 10

One Armed Standing DB Press
65 x 7 (2 sets)

* 5 minutes on foam roller

** 20 minutes in Hot Tub

were you feeling ok yesterday YM? This is a very nonchalant workout for you, everything ok?

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart14

were you feeling ok yesterday YM? This is a very nonchalant workout for you, everything ok?

Just one of those boring workouts. No PBs or "teeth".....I was supposed to go today to Squat but we did a family day at the Zoo. I'm on vacation today until 9/14/09. Look's like I won't be back at the gym until Sunday.

I think I needed a few days off anyway. I'm tailgating tomorrow in Ann Arbor for the U/M game. It will be an all day party

Posted by: JerseyDevil

Hopefully our teams will kick ass tomorrow!

Notice I stopped short of saying go Blue

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Go Blue

Thanks Jersey

Posted by: yellowmoomba

9/5/09

FULLBODY

* Well - we didn't tailgate this morning....... 2 crabby kids =

Daddy = No tailgating = HIT WORKOUT

Squat
225 x 20

Muscle Ups
6
5
* not sure why I'm stuck on 6 ....

Dips
23

Snatch Grip Deads
225 x 5

Deads
315 x 3
315 x 4

Hanging Leg Raises
15 (2 sets)

Ab Rollouts
15 (2 sets)

Clean / Front Squat / Push Press COMBO
135 x 5 (2 sets)

Machine Row
200 x 10

Machine Chest Press
190 x 10

Foam Roller

Posted by: Burner02

dang, moomba! You took it out in the gym, didn'tcha!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

dang, moomba! You took it out in the gym, didn'tcha!

It was a good one

Posted by: yellowmoomba

9/6/09

2 hours of hoops..............I'm sore already.

Posted by: JerseyDevil

...and my guys almost get beat by Navy. Holy crap!

Posted by: Burner02

...anchors away?
We saw the highlights...kinda wondering why they chose to try and pass into the end zone...

Posted by: yellowmoomba

9/7/09

Hoops and Upper

2 games of ball

Weighted Chins
BW +45 x 5
BW +90 x 1
BW +130 x 0 * missed it by an inch
BW +90 x 3
BW +45 x 12

Xplode incline Press
360 x 5
410 x 3 (2 sets)
270 x 18 RP

T-bar Row
160 x 12
160 x 10

Feet elevated Pushups
45

Dips
22

** in a hurry today since the family was waiting for me.

Posted by: Burner02

wait...didn't Michigan win?
nice dips, bro!

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

wait...didn't Michigan win?
nice dips, bro!

Yes - they won. ND comes to town this Saturday. I have my ticket. It should be good day with my buddies.

Posted by: tucker01

IMO - ND equals overrated. However Blue will have a shit load of work to do.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

IMO - ND equals overrated. However Blue will have a shit load of work to do.

Agreed. ND = NBC Media Hype

BTW - How's the recovery?

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

Agreed. ND = NBC Media Hype

BTW - How's the recovery?

All good, pain lasted about 1.5 weeks. Can't tell the difference now.

Posted by: Double D

What a sissy, missed by an inch.....haha Id love to miss by and inch!

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

What a sissy, missed by an inch.....haha Id love to miss by and inch!

haha It still sucks not to hit the goal for the day.

Posted by: yellowmoomba

9/9/09

FULLBODY

* 6 minutes on tread (up to 12.5 rate)

Ab Rollouts
25 (2 sets)

DB Rows
130 x 20
130 x 15

Fly
55 x 15
55 x 13

Super Squat
12 plates x 5
14 plates x 5
16 plates x 5

Smith Bench
225 x 10 RP

Hanging Leg Raise
25

Wide Grip Pullups
14

Triceps BW Press
25 (2 sets)

SLDL
235 x 10

EZ Curl
95 x 13 (2 sets)

* The FB workouts are tough. I was sweating up a storm.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

All good, pain lasted about 1.5 weeks. Can't tell the difference now.

Good to hear

How's the training? I don't see a journal for you here.

Posted by: Burner02

Quote:

Originally Posted by Malley

What a sissy, missed by an inch.....

that's what she said...

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

Good to hear

How's the training? I don't see a journal for you here.

You are correct you don't

Actually it is doing good. Still not 100% after shoulder surgery last october, but improving all the time. Far from any PR's....very far, if I even come close again.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

You are correct you don't

Actually it is doing good. Still not 100% after shoulder surgery last october, but improving all the time. Far from any PR's....very far, if I even come close again.

Why don't you have a journal here?

That is a long recovery ....... I'm sure you'll get some new PR's. It just takes time and dedication. I've recovered from two torn achilles, broken leg twice, shoulder surgery, hernia surgery, broken collerbone, torn hamstring, torn ligaments in my ankle, dislocated knee and a boat load of other minor injuries.

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

No reason really. I think about starting one every so often.

Shit man, quite the rap sheet there. LOL

Had a torn Labrum, required to anchors to re-attach. Was told it would be over a year to be 100%. The big thing right now is ROM, I am about 95%. I really have to cut back on bench, and behind the back squats aggravate things. But I am extremely happy with my progress, and glad I had the operation, so I can throw a ball without the feeling of my shoulder dislocating.

Posted by: yellowmoomba

9/11/09

Fullbody

* 6 minutes on tread (up to 12.5 rate)

Muscle Ups
7 * still shooting for 10
6

Dragonflags
5 (2 sets)

Trapbar Deads
435 x 5

Push Press
135 x 12
135 x 10

Wide Supinated Grip Pullups
15

Upside down Kettle ball Pushups
20 (2 sets)

Trunk Pulldowns
107.5 x 20 (2 sets)

French Press
85 x 8

EZ Bar Curl
85 x 16

* 5 minutes on foam roller

** 15 minutes in Hot tub

I'll keep trying to add one rep to the Muscle Ups until I get 10. I was happy with the TB deads.

Posted by: yellowmoomba

Quote:

Originally Posted by IainDaniel

You should start one

Good to hear you are almost fully recovered.

Posted by: JerseyDevil

NICE victory, great game. Your freshman QB looks to be a stud.

Note the time I posted this.... Hope my guys do as well.

Posted by: Double D

Take a day and work on your kipping. I did that and all of a sudden I could get 1. I was kinda all over the place with my kipping until I took the time with working on it.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

NICE victory, great game. Your freshman QB looks to be a stud.

Note the time I posted this.... Hope my guys do as well.

Thanks.....It was great to be there. The attendance was over 110,000 people.

Sorry to see that your boyz came up short......

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Take a day and work on your kipping. I did that and all of a sudden I could get 1. I was kinda all over the place with my kipping until I took the time with working on it.

I'll give it a shot.........Thanks.

Posted by: yellowmoomba

9/13/09

FULLBODY

* 6 minutes on tread

Squat
225 x 10
315 x 1
315 x 2
225 x 10

Weighted Chins
BW +30 x 13
BW +60 x 7
BW +60 x 6

Xpload Incline Press
270 x 13
360 x 5
400 x 3
450 x 1
475 x 1
500 x 1
505 x 1 * finally broke the 500 barrier again.
270 x 12

* I'm surprised this workout went so well. It must have been the 3 brats, 1 Jumbo hotdog, multiple beers, mulitple Vodka & Tonics and all day and night tailgating I did yesterday. I left home at 9:30 AM and got home at midnight..........

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

I'm surprised this workout went so well. It must have been the 3 brats, 1 Jumbo hotdog, multiple beers, mulitple Vodka & Tonics and all day and night tailgating I did yesterday. I left home at 9:30 AM and got home at midnight..........

Is that carb-loading YM-style?

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

Is that carb-loading YM-style?

Carb and Fat loading

Posted by: Double D

How long are you waiting between sets?

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

* I'm surprised this workout went so well. It must have been the 3 brats, 1 Jumbo hotdog, multiple beers, mulitple Vodka & Tonics and all day and night tailgating I did yesterday. I left home at 9:30 AM and got home at midnight..........

definately sounded like a good day, bro! Hmm...brats....

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Sorry to see that your boyz came up short......

Thanks YM. Yeah, that one hurt. Beat them for 3 quarters and lose in the last 8 minutes. At least they only allowed the mighty USC 10 points in 3 quarters. Who woulda thunk it.

Now we have to prepare for your QB phenom

RichRod must be grinning ear to ear.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

My kind of diet

Awesome chins buddy! Damn your back strength is incredible.

Posted by: yellowmoomba

9/18/09

Fullbody

* 5 minutes on tread

Ab Rollouts
15 (2 sets)

Muscle Ups
5 (2 sets)

Trapbar Deads
315 x 20
315 x 15

Push Press
135 x 13
135 x 10

Ab Rollouts
15

Smith CG Press
225 x 5 (3 sets)

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

How long are you waiting between sets?

60 - 75 seconds

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

My kind of diet

Awesome chins buddy! Damn your back strength is incredible.

Thanks Jersey

I'm looking for two blowouts this weekend !!

Posted by: yellowmoomba

9/20/09

2 hours of hoops

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

I'm looking for two blowouts this weekend !!

...And we got them!

Posted by: Double D

Thats alot of hoops

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

...And we got them!

Saturday was a good day!

Quote:

Thats alot of hoops

Yes it was....I joined a league. We start next Sunday night.

Posted by: yellowmoomba

9/21/09

UPPER

* 6 minutes of warmup on tread (up to 12.0 rate)

Weighted Chins
BW +55 x 9

Push Press
135 x 16

Weighted Chins
BW +55 x 8

Push Press
135 x 14

Weighted Chins
BW +55 x 8

Push Press
135 x 12

Suspended Press
15

Suspended Row
20

Suspended Press
14

Suspended Row
18

Hanging Leg Raise
15

Dips
22

Hang Clean
135 x 6

Dips
20

Wide Supinated Grip Pullups
12

Hanging Leg Raise
15

Fly
60 x 12
60 x 10

* 5 minutes on Foam roller

** 10 minutes in Hot Tub

Posted by: yellowmoomba

9/22/09

CORE and LOWER

* 6 minutes on tread

** HAD A MAJOR HEADACHE TODAY

Ab rollouts
10
20
15

Squat
225 x 15
225 x 12

Trunk Pulldowns
107.5 x 20 (2 sets)

SLDL
225 x 12
225 x 10

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

** HAD A MAJOR HEADACHE TODAY

Hey! I didn't know you met my ex?!

Posted by: Double D

Dang all kinds of core!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Hey! I didn't know you met my ex?!

Haha................funny

Quote:

Dang all kinds of core!

I like the ab rollouts

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

9/22/09
Squat
225 x 15
225 x 12

Looks like you're upping the ante, amigo!

Posted by: yellowmoomba

9/24/09

UPPER

* 10 minutes on tread (inclined and up to 10.0 rate)

Ab rollouts
10

Supinated Grip Pullups
15

DB Rows
130 x 22
130 x 20

Smith Bench
225 x 11 RP
225 x 9 RP

Supinated Medium Grip Pullups
13

Xplode Incline Press
270 x 11
270 x 10

Straight Arm Pulldown
87.5 x 7
87.5 x 7

Triceps BW Press
30
20

EZ Bar Curl
95 x 13
95 x 12

* foam roller

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Looks like you're upping the ante, amigo!

Not bad ... Not bad

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

9/24/09
DB Rows
130 x 22
130 x 20

ri-donk-u-lous!
I bet Archie is rolling right now reading this...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

ri-donk-u-lous!
I bet Archie is rolling right now reading this...

Do you guys have your own language?

Posted by: yellowmoomba

9/25/09

Lower

* 9 minutes on tread

Trapbar Deads
405 x 1
445 x 1
445 x 1 * goal was 5 today but my back was still sore from yesterday's workout.
405 x 5

Hanging Leg Raise
20 (2 sets)

DB Snatch
80 x 10
100 x 1
80 x 12

* Foam roller

Posted by: yellowmoomba

It wasn't pretty (actually pretty ugly) but my boys won today:

36 -33

Posted by: Gazhole

A win is a win, bro!

DB snatches are looking awesome btw

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Havne't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Havne't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Haven't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Posted by: yellowmoomba

Quote:

Originally Posted by Gazhole

A win is a win, bro!

DB snatches are looking awesome btw

You are right.....a win is a win.

I really like the DB snatches

Quote:

Originally Posted by Burner

Don't you have kids? Haven't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Yes I have kids but haven't seen Bolt

Posted by: yellowmoomba

9/27/09

BASKETBALL GAME

I joined a men's basetball league at my gym. We had our first game last night. 3 of the 8 guys could not make it so we played without subs. It did not matter. We smoked 'em 82 - 50. I had a good game ... 18 or 20 points (wasn't really keeping track), 8 - 9 assists, a couple steals and my all time favorite move - 3 nutmegs (which is where you dribble between your defenders legs. It is very funny to see the guys face when you do that.......

) Back to the weights today

Posted by: tucker01

Quote:

Originally Posted by yellowmoomba

It wasn't pretty (actually pretty ugly) but my boys won today:

36 -33

Yep.... me likey.

Just surpassed there win total from last year lol

Posted by: yellowmoomba

9/28/09

UPPER

* 5 minutes on tread

Weighted Chins
BW +70 x 5 (3 sets)

Push Press
165 x 5 (3 sets)

Lying Leg Raise
40
30

T-bar Row
170 x 5

Smith Bench
225 x 5

T-bar Row
180 x 5

Smith Bench
225 x 5

T-bar Row
190 x 5

Smith Bench
225 x 6

Spider Situps
50

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

You are right.....a win is a win.

I get the feeling this year's OSU/Michigan game is going to be something special.

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I get the feeling this year's OSU/Michigan game is going to be something special.

I hope so.....I plan on being there

Posted by: Burner02

wow...you've got strength...you've got speed! You're just like Rocky Balboa!

You haven't seen Bolt? Bet you'll like it as much as the kiddos do...

Posted by: Triple Threat

Quote:

Originally Posted by yellowmoomba

3 nutmegs (which is where you dribble between your defenders legs.

Any idea where this expression originated?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

wow...you've got strength...you've got speed! You're just like Rocky Balboa!

You haven't seen Bolt? Bet you'll like it as much as the kiddos do...

I'll have to look for Bolt

Quote:

Any idea where this expression originated?

Nope................

Posted by: Double D

Looking good buddy. I assume you did your chins and rested each set and went back? Normally you just shoot right threw it.

Posted by: yellowmoomba

9/29/09

LOWER and CORE

* 5 minutes on tread

Squat
225 x 15
235 x 10
275 x 5

SLDL
300 x 5
225 x 14

Hanging Leg Raise
15 (2 sets)

DB Lunge Complex (back step, front step, side step)
45 x 5

Ab Rollouts
15
10

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

Looking good buddy. I assume you did your chins and rested each set and went back? Normally you just shoot right threw it.

Yes...I tried to switch it up yesterday. I took about a 75 second RI between sets.

Posted by: yellowmoomba

10/1/09

UPPER * high reps

* 5 minute on tread

Wide Grip Pullups
17

Xplode Incline Press
320 x 12

Wide Grip Pullups
12

Xplode Incline Press
320 x 9

DB Row
130 x 25 Right | 22 Left

Standing Cable Fly * new exercise
50 x 15
70 x 15
70 x 15

Underhand Grip Machine Row
160 x 12
160 x 11

Cable Reverse Fly
35 x 12
35 x 14

Standing One Armed DB Press
55 x 15
55 x 14

Close Supinated Grip Pullups
12
13

Lying BW Triceps Press
20 (2 sets)

EZ Bar Curl
95 x 10
* Foam Roller for 5 minutes

Posted by: yellowmoomba

10/2/09

CORE and LOWER

* 5 minutes on tread

Ab rollouts
15
20

Trapbar Deads
405 x 1
455 x 1
465 x 1
405 x 5

Ab rollouts
20
20

DB Snatch
85 x 10

Hanging Leg Raise
20
20

OH Squat
95 x 12
95 x 12

* foam roller for 5 minutes

Posted by: Archangel

Amazing workouts as usual YM, keep it up, hope all is well my Friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Trapbar Deads
465 x 1

Rough day football wise.... I feel your pain, been there, done that.

Posted by: yellowmoomba

10/4/09

Yes .. It was a shitty day for fball yesterday.
----------
I ran a 5K this morning with my wife. The race ended on the 50 Yr line at the Big House. So I got to run out of the tunnel (That was cool!!)

I have a basketball game tonight at 8PM.

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

10/4/09

I ran a 5K this morning with my wife. The race ended on the 50 Yr line at the Big House. So I got to run out of the tunnel (That was cool!!)

Awesome! That would be so cool

Posted by: yellowmoomba

Quote:

Originally Posted by Archangel

Amazing workouts as usual YM, keep it up, hope all is well my Friend!!!

Thanks AA....all is well

I'm thinking about doing some FB workouts again.

===

Hoops did not go so well last night. We lost by 7. Two of our guys are still sick. At least we had one sub last night. I played OK. I had a 3 or 4 turnovers so that did not help anything. I did score about 15 or 16 points - not bad for playing the point. The other team was pretty good - 5 of them played for the same small college team in the area - so they played pretty well as a team.

Posted by: yellowmoomba

10/6/09

FULLBODY

* How about a HIT workout ....

** 5 minutes on tread to warmup

Ab Rollouts
20

Trapbar Deads
415 x 10

Xpload Incline Press - Rest Pause
270 x 14 | 4 | 3 = 21 Total

Weighted Chins Dropset
BW +70 x 5 | Dropset | BW x 8

BW Triceps Press
30

Trunk Pulldowns
97.5 x 25

Upside down Kettlebell Pushups
25

DB Snatch
90 x 8 Right | 5 Left (lost grip)

Standing Barbell Press
95 x 15

Ab Rollouts
20

* Foam Roller

Posted by: Double D

Quote:

Originally Posted by yellowmoomba

Thanks AA....all is well

I'm thinking about doing some FB workouts again.

===

.

May I recommend: CrossFit Football

Posted by: yellowmoomba

Quote:

Originally Posted by Malley

May I recommend: CrossFit Football

I will probably use some of their stuff.........thx.

Posted by: yellowmoomba

10/08/09

UPPER

* 10 minutes on tread (rate up to 12.5)

Ab Rollouts
15

Medium Grip Pullups
12

Dips
15

Wide Grip Pullups
11

Dips
15

Close Grip Pullups
10

Dips
15

Ab Rollouts
15

Suspension Press
15

Suspension BW Row
20

Suspension Press
15

Suspension BW Row
20

Suspension Press
12

Suspension BW Row
20

Hanging Leg Raise
20

Shrugs
225 x 10

One Armed DB Press
60 x 10

Shrugs
225 x 10

One Armed DB Press
60 x 8

Shrugs
225 x 10

One Armed DB Press
60 x 8

BW Triceps Press
25 (2 sets)

EZ Bar Curl
85 x 15

EZ Reverse Curl
85 x 10

Hanging Leg Raise
20

Posted by: yellowmoomba

10/9/09

CORE and LOWER

* 8 minutes on tread

Hanging Leg Raise
20

Deads
315 x 3

Sumo Deads
315 x 3

Deads
315 x 3

Barbell Snatch
135 x 1 (10 sets) * working on form and speed. DBs are a lot easier.

Front Squat
135 x 8

Oblique Cable
22.5 x 15

Trunk Pulldowns
97.5 x 25

Dragonflags
5 (2 sets)

SLDL
225 x 8

Machine Leg Press
200 x 25 (2 sets)

Side bends
70 x 10 (2 sets)

Posted by: JerseyDevil

Your workouts make me tired just reading them!

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

Your workouts make me tired just reading them!

Haha...they are not so bad. I'm racking my brain to figure out something new.....I'm very close to signing up for some Muay Thai and BJJ classes - maybe in November. My wife is running a 1/2 marathon next Sunday - so I don't want to screw up her training program right now.

10/11/09

UPPER - Horizontal

* 3 games of 4 on 4 basketball (full court) to warmup

Smith Bench
225 x 7

T-bar Row
180 x 5

Smith Bench
225 x 7

T-bar Row
200 x 3

Smith Bench
225 x 7

T-bar Row
200 x 3

Smith Bench
225 x 7

T-bar Row
200 x 3

Smith Bench
225 x 7

T-bar Row
200 x 3

Lying Leg Raise
40 (2 sets)

Machine Row
200 x 10

Machine Bench
190 x 10

Machine Row
200 x 8

Machine Bench
190 x 10

** I have a basketball game tonight at 7 PM so that's it for today.

*** Tomorrow I am going to train with a buddy at a "hard core strength training gym". We'll see how that goes................

Posted by: yellowmoomba

10/12/09

LOWER

* Went to my buddy's gym today

Squat
185 x 5
225 x 5
275 x 7
315 x 1
325 x 1
335 x 0 * Did not go down all the way
225 x 20

Backward Sled Pull
215 x 50 feet

DB SLDL
80's x 20

Backward Sled Pull
215 x 50 feet

DB SLDL
80's x 20

Backward Sled Pull
215 x 50 feet

DB SLDL
80's x 20

Elastic Band Sprint * sprint with large rubber band around waist that's tied to the wall
25 feet (3 times)

** Tried a couple different exercises today

Posted by: yellowmoomba

10/13/09

UPPER and CORE

Jump Rope
60

Ab Rollouts
15

Jump Rope
60

Ab Rollouts
15

Jump Rope
80

Ab Rollouts
15

Close Supinated Grip Pullups
15
17
20

Ab Rollouts
15

Smith CG Press
225 x 4 (2 sets)

Cable Pullovers
82.5 x 12
87.5 x 11
87.5 x 11

Jump Rope
100

EZ Bar Curl
85 x 15
85 x 17
85 x 17

Triceps Pushdown
60 x 10 (2 sets)

Lying Leg Lifts
35
30

** Foam Rolling

* Not really into it today. Left front delt is sore so I did more arm work than normal. My legs are getting sore from the new exercises that I did yesterday. I'm going to take the next two days off and hit it hard on Friday.

Posted by: Double D

Elastic band sprint sounds cool. I had a client do that one time, the band snapped and hit me in the hand! It took some skin with it. I learned not to hold onto those anymore with someone running!

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Weighted vest, combos, circuits, plyos and bag work

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