yellowmoomba

It was tough yesterday But I feel surprising well today - although my traps are still sore from the Shrugs on Wednesday.

The Shock workout really gets your heart rate flying. I leave puddles of sweat all over the gym....opps. It's a great change of pace. The only hard part is keeping both machines/racks during your superset....Those damn trainers are the worst for "stealing" your machine or rack if you walk away from it for 1 minute eventhough you have your logbook and towel on it!

Thanks for checkin' my journal. I am excited to see how the power week goes next week!!

YM

yellowmoomba

Well this weekend without weights wasn't as bad as I thought. Saturday's diet was good except for lunch (ham sandwiches). Pretty much ate eggs, chicken, veggies, protein shakes and oatmeal. I am always frickin' hungry Just wrote down my sets for todays workout....We'll see how the week #4 of Gopros (modified) workout goes today for my second POWER week. My muscles feel refreshed.

Stay tuned.
YM

yellowmoomba

Forgot to post Fridays Shoulder workout. I was at home so I could only use my 35lb dumbells.

Superset

Front raise | Standing Arnold press

35 x 6 | 35 x 20
35 x 6 | 35 x 16
35 x 6 | 35 x 18
35 x 6 | 35 x 18
35 x 6 | 35 x 16
35 x 6 | 35 x 16

"cheat" side raises
35 x 8
35 x 8
35 x 8
35 x 8

yellowmoomba

Monday's workout (Power week #2)

Chest and Tri's

Abs
Trunk Pulldowns 150 x 15, 15, 15
Hanging knee raises 12, 12, 12

Incline DB Press
95 x 6, 5, 5

Flat DB Press (felt weak)
95 x 4, 3

DB Pullovers
95 x 5, 5

DB Incline Fly (4 second neg/4 second pos)
65 x 6, 6

Dips 16, 12
Overhead tricep press 3 sets of 9
Single push down 40 x 8, 8, 8

Football Practice 6:30 - 8PM

Meals

#1 Protein Shake 50g

#2 Oatmeal w/ Peach
20 oz water

#3 Stuffed Pepper w/ meat and rice soup

#4
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

creatine
workout

#5
creatine
Protein Shake 30g

#6
8 oz Chicken
2 cups brown noodles with parm. cheese

I didn't feel strong today. I think I need more sleep. Samson (the puppy) is waking me up at least once or twice every night.

I just spent the last 4 hours getting rid of frickin' computer viruses on my machine. MSBLAST.exe was one of the 12 or so that I found. What a pain in the ass.

Well - it's my last basketball game for the season tonight (thank god) It's been fun but I'm ready for a change. My first football game starts in September....

YM

yellowmoomba

Tuesday

#1
Coffee
2 whole eggs + 4 egg whites
2 pieces of whole wheat bread

#2
Protein shake w/ 4 strawberrys
50 g

#3
1 cup wheat noodles
5 egg whites
20 oz water

#4
6 oz turkey on wheat
Chips/salsa
hot peppers

#5
Protein Shake 50 g

Basketball game ( 45 minutes)

#6
8 oz lean meat
side salad with raseberry/viniger

CJB

When you were talking about football previously, I thought you were a coach, not a player!

yellowmoomba

Yes - Full contact Flag Football is a blast (and rough).

We usually play at night indoors all Fall/Winter/Spring. It's four seasons of 8-10 games per season. The game is 7 on 7 man where everyone is eligible to catch a pass or run. We have a pretty good team (if I say so myself). Our indoor record is 36 - 4 over the last year. We lost the games because 1/2 the team didn't show up for those games. We have 11 guys on the team. You definately need to be in shape to play on our team. I run a no-huddle offense. Every player has a 2 sided wristband with 25 plays on a side. I call the play at the line of scrimmage based on what the defense is doing. We have a few ex-college guys (one from Army and one from Mich Tech). I only played Flag Football in College but developed a pretty good feel for the game. My arm is pretty raged out after practice. It looks like we are playing in a 8 on 8 man league this fall outdoor in a 8000 seat stadium under the lights!! It's our own version of Monday night football!! We play on a full 100 yard field with field goal, kickoffs and punts. I love it!! (if you can't tell ...hahaha)

CJB

Sounds pretty cool. And much better than Tuesday night bowling league! My forearms were just never hairy enough to be a good bowler.

yellowmoomba

Yeah - but you don't get to wear those cool bowling shirts with flames on 'em!

I save those shirts for the weekend

yellowmoomba

8/13/03

#1
Protein Shake
Green Apple

#2
Oatmeal w/ raisins
25 Almonds
Glutamine 5mg

#3
4 oz Brocolli
3oz Carrots
3 oz Cucumber
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

1 slice of mushroom pizza

#4
5 oz Turkey
15 almonds
20 oz water

Creatine
Workout
60 oz water
Creatine

#5
Protein Shake

#6
6 oz enchillida
2 hard tacos
1 Coronna light

Power week #2
Back and Bi's

45 minutes of basketball (4 games)

Weighted Pullups (30lbs) 8, 7, 7
Weighted Chipups (30lbs) 7, 8
Hammer Low Row 250 x 7, 7
Lawn Mower 100 x 12, 11
Wide Grip T-Bar Row 100 x 7, 6

EZ Curl Bar 95 x 9, 6, 7
Seated DB curl 40 x 7, 7
DB Preacher Curl 30 x 7, 7

Basketball wiped me out for my workout. Playing two games is perfect to get my muscles warmed up and ready but playing 4 games requires to much energy so my workout suffered a bit today. Mental note - ONLY PLAY TWO GAMES OF BALL! Looks like I can go up in weight on all the exercises for power week #3 so I can only do 5-6 reps. I weighed in after my workout at 189. My weight seems to be fluxuating between 187 - 192.

yellowmoomba

8/16/03

The power was out for two days so the gym was closed

I combined: Legs/Shoulder/Traps today

Squat

225 x 10
315 x 5
335 x 3
Drop set 375 x 2 | 315 x 5 | 225 x 8
315 x 4

SLDL
225 x 6 (3 sets)

Hack Squat
180 x 6
270 x 5
180 x 6


Shrugs
315 x 10
375 x 6
375 x 6

DB Shoulder Press
80 x 3
80 x 4
80 x 5

Lateral Raise
30 x 6, 6, 6

Front raise
35 x 6, 6, 6

Upright row
145 x 4
135 x 6
135 x 6

Reverse Pec dec
135 x 10
150 x 6
150 x 5

Abs
Trunk Pulldowns 150 x 15, 15, 15

Time for some fun in the sun!!!!

yellowmoomba

It's Rep Week (Week number 5 of the 9 week cycle)
Power, Reps then supersets


Blew the diet this weekend on Saturday night....10 Beers, 4 Cheeseburgers, Slice of Pizza and to top it off - Coney dogs at 2am...

WTF happened?? Anyway - I rolled in at about 3:30am - I had a designated driver Fortunated I have a good humored wife since my friends "steamrolled" her as we stumbled into the house....

Chest and Tris today along with a clean diet plan for the week. We have to go shopping since the BLACKOUT wrecked the food in the fridge.

My qlutes are still on fire from Saturday's leg workout! Love it!!!

yellowmoomba

8/18/03

Chest/Tris (rep week)

DB Press
85 x 11
85 x 10
85 x 8

Incline DB Press
85 x 5
85 x 6

Incline Fly
60 x 8
60 x 7

DB Pullover
85 x 8
85 x 6
85 x 6

Dips
13
10

Overhead Press
12
11
10

Single reverse pushdown
40 x 7 (3 sets)

Pushdown
110 x 15
110 x 15
110 x 11

ABS
3 sets of situps (15) w/ 10lbs
3 sets of trunk pulldown 150 x 15

Football Practice
6:30 - 8PM

y2gt

hey ym-
how's gopro's cycle going for you?
I started mine yesterday cause i need a change, my plan wasn't really doing much for me. your in the 5th week and i am curious if you got any gains.

Your diet has some food that I would like to eat (pizza, burgers, enchilada)..yummy, but i cut them out in fear of gaining bf. Have you gained any bf in these couple of weeks? Are you bulking right now, and gonna cut later on?

Are you getting enough protein? It seems a little low.

keep up the journal, its useful.

yellowmoomba

y2gt -

I've seen strength gains and some weight gains too (about 5 pounds). My waist is 1/2 inch smaller, arms are 1/2 - 3/4" bigger and delts are bigger so I VERY happy. I usally get about 40 - 60g of protein from shakes. I'm aim for at least 200g - 250g of protein a day. Some days are beter than others I usually have a cheat meal/day. I haven't gained any body fat (that I can tell in the mirror). I plan on retesting my BF after the nine weeks.

I'm not competing or planing on it ever so I don't sweat having a burger or pizza once in a while. I (usually) just don't over do it. Saturday's will be my cheat DAY in the fall since I try to attend every home Michigan game! The tailgates normally go from 7:00am - 11pm. That makes for a loooooong day.

Go Blue

I agree that journalling is great to keep you on track.

Keep me posted on your progress.

yellowmoomba

Meals for 8/18/03

#1
16 oz Skim milk
1 cup Granola
1 green apple
2 multi-vitamins

#2
Vegetable Beef soup
20 almonds
20 oz water

#3
4 oz Brocolli
3oz Carrots
3 oz Cucumber
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#4
Green Apple
20 almonds

workout

#5
Protein Shake w/ Strawberries 25g
Protein Bar 20g
creatine 5g

Football Practice

#6
6 egg whites + 2 eggs
1 Tomato
1 Cucumber


#7
50 g Protein Shake
Creatine 5g

yellowmoomba

8/19/03 Meals

#1 8:00am
2 eggs
2 pieces of wheat bread
50 g protein shake
2 cups coffee

#2 10:00 am
Veg-beef soup
40 oz water

#3 11:30am
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 cups Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#4 3:00pm
25 almonds
5g Creatine

Off to workout

yellowmoomba

#5 Meal
25 g protein w/ strawberries
30 g protein bar

WORKOUT

3 games of basketball

Back/Bis

Weighted Pullups ( + 40lbs)
8
8
8

Weighted Palms facing close grip pullup ( + 40lbs)
6
6

Hammer Low Row
250 x 8
250 x 8
250 x 8

Lawnmower
110 x 8
110 x 8
110 x 8

Bis

EZ Curl bar
95 x 8
95 x 7
95 x 7

Seated Curl
40 x 6
40 x 6
40 x 5

Single DB preacher
30 x 6
30 x 6

Creatine 5 g

Meal #6
2 slices of pizza (tasted like cardboard!)
Water

Meal #7
50 g protein Shake

Weighed in at 192

yellowmoomba

8/20/03

LEGS (rep day)

Squat
225 x 8
275 x 8
275 x 8
275 x 8

SLDL
225 x 8
225 x 8
225 x 8

Walking Lunge
90lb barbell (23 steps)
90lb barbell (23 steps)
90lb barbell (23 steps)

Extentions
180 x 8
210 x 8
210 x 8

Calv raises
45 x 20
45 x 20
45 x 20


#1 Meal
50 g protein shake

#2
Oatmeal w/rasberries
20 almonds
20 oz water

#3
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 cups Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water
1 slice mushroom pizza

snack
Peach

#4
Green apple
3 tablespoons PB

5g Creatine
workout
5 g Creatine

#5
Protein shake

#6
8 oz red meat
salad w one tablespoon ranch
20 oz water

snack
two pieces of celery with PB

Completed all working sets to 8. Increase the weight next time!!
One more workout for the week. Shoulders and Traps today then a nice long weekend with some light cardio.

yellowmoomba

8/21/03 Rep week (week #5 of 9)

3 games of basketball

Shoulders/Traps

DB Press
75 x 8
75 x 6
75 x 5

Laterial Raise
30 x 9
30 x 10
30 x 10

Upright row
115 x 10
115 x 8
115 x 8

Front raise
30 x 9
30 x 9
30 x 9

Shrugs
315 x 10
315 x 10
315 x 10

Reverse Cable Cross
35 x 8
35 x 8
35 x 8

#1 Meal
Strawberry Protein shake
50 g

#2
Oatmeal w/ rasberries
20 almonds
20 oz water

#3
Chicken Noodle soup

#4
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 cups Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#5
Green Apple
3 tablespoons PB

workout

#6
10 g Creatine
Protein shake 25g

#7
2 hamburger patties
Salad w/ ranch

#8
strawberry protein shake 50g

It's Friday!! Rest day

yellowmoomba

8/25/03 Superset week #2 (week 6 of 9 week program)

Chest/Tris

Incline DB Press | Incline Fly
85 x 11 | 60 x 4
85 x 6 | 60 x 3
85 x 5 | 60 x 4

Dips | Pushups
15 | 8
13 | 8
9 | 5

Dropset on Hammer Strength
160 x 4 | 110 x 4 | 90 x 4
160 x 4 | 110 x 4 | 90 x 4
160 x 4 | 110 x 4 | 90 x 4

Negative Bench
225 (hold for 15 seconds)
225 (hold for 15 seconds)
225 (hold for 12 seconds)

CG Press | Laying Overhead Press
135 x 5 | 8
135 x 5 | 8
135 x 5 | 8

Overhead Cable Press
120 x 12
120 x 9

Abs
Trunk Pull downs
150 x 15
150 x 15
150 x 15

I took 3 days off (Friday, Sat, Sun) . Felt weak today. I think I feel stronger when I only take two days off.....Hmmmmmmmmmm

Meals
#1
Protein Shake w/strawberries
Coffee

#2
Chicken and bean soup
20 oz water

#3
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 cups Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#4
Peach
Apple w/ PB

creatine
workout
creatine

#5
Protein shake
20 oz water

#6
2 chicken breast
salad w/ ranch
20 oz water

#7
Protein shake

y2gt

ym,

when you say protein shake, what does that consist of?

yellowmoomba

Usually 50 grams of Whey, 7 strawberrys, water, 2 packs of splenda and 1 tablespoon of Heavy Whipping cream

How the program working for you y2gt?

y2gt

thanks for the info.

gopro's program is feeling real good so far. Not sure if the burn I am feeling is because I took a week off before I started this plan or because gopro's workout is a killer plan. If I keep feeling this burn, I'm sure I will gain some mass. I got through the power week, now i'm starting rep range week. I have a feeling I'm gonna have trouble with the shock week because my gym is too crowded, It's gonna be hard to do supersets.

yellowmoomba

Y2gt

I have been sore for 6 weeks

Honestly I'm sore after every workout. Not to scare you but the Leg superset was/is a killer. I'm doing it again this Wednesday.

Good luck with rep week. It's refreshing to change the workouts weekly. I've been trying to add weight from the last time that I lifted as long as I could do 8 reps. A crowded gym does suck for SHOCK week. I had to modify a few exercises so I could superset without a break.....

Keep up the good work,

yellowmoomba

8/26/03

Weight 191

Superset Back/Bis

1 game of 5 on 5 basketball to warm up

Superset Back

DB Pullover 80 x 10 | WG Pullup 12
DB Pullover 80 x 12 | WG Pullup 8
DB Pullover 80 x 10 | WG Pullup 9

Single arm Row 70 x 12 | Single arm pulldown 70 x 10
Single arm Row 70 x 12 | Single arm pulldown 70 x 6
Single arm Row 70 x 10 | Single arm pulldown 70 x 5

Stiffarm pulldown 125 x 10 | Chin Pulldown 150 x 15
Stiffarm pulldown 125 x 10 | Chin Pulldown 150 x 15

Superset Traps

Shrugs 315 x 8 | Side Raises 25 x 8
Shrugs 315 x 8 | Side Raises 25 x 8
Shrugs 315 x 8 | Side Raises 25 x 8

Upright row 95 x 9 | Reverse Pec Dec 125 x 7
Upright row 95 x 9 | Reverse Pec Dec 125 x 7
Upright row 95 x 9 | Reverse Pec Dec 125 x 6

Superset Bis

EZ Bar Preacher 65 x 9 | Standing EZ Bar curl 65 x 6
EZ Bar Preacher 65 x 7 | Standing EZ Bar curl 65 x 5
EZ Bar Preacher 65 x 7 | Standing EZ Bar curl 65 x 5

Single arm Cable Curls Dropset
70 x 5 | 50 x 5
70 x 5 | 50 x 5

Workout time 1 hour 20 minutes

Meals
#1
50 g protein shake
coffee
20 oz water

#2
Oatmeal w/ raisins
20 oz water

#3
Chicken soup
20 oz water

#4
4 oz Brocolli
3 oz Carrots
3 oz Cucumbers
3 oz Green Pepper
1 scoop feta cheese
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#5
2 chicken breasts
4 oz Strawberries
20 oz water

#6
1 cup cottage cheese

-----------------
creatine 5g

-- workout --

creatine 5g
-----------------

#7
25 g protein shake w/ banana & strawberries

#8
2 chicken breasts w/ sweet and spice sauce
20 oz water

#9
1 cup cottage cheese

Damn - I ate alot yesterday!!! Today is SUPERSET legs day!!!!

Rissole

Hey YM Just thought id call in