naturaltan

I'm thinking about doing some sport next year ... just haven't decided what. I think I'll use the winter to get my cardio back up to snuff and then hit the b-ball courts and hang a licking on the young fellows. Old school style ...

just kick'in it in the ole Charger

yellowmoomba

8/27/03

Superset Legs

Damn this was a gooooooood workout today!

1 game of basketball to warmup

(superset)
Squat | leg extentions

2 warmup sets 135 and 225

275 x 8 | 250 x 8
275 x 8 | 250 x 8
275 x 8 | 250 x 8

(superset)
Hacksquat | leg press
230 x 8 | 405 x 8
230 x 8 | 450 x 7

(superset)
SLDL | Hammer deadlift
185 x 8 | 180 x 8
185 x 8 | 180 x 8
185 x 8 | 180 x 4

Calve raises
45 x 15
45 x 15
45 x 15

Triple lunge (holding 25 pound weights you step forward - 12 o'clock, then to the side - 2 o'clock then step back - 6 o'clock. I do 5 reps per leg then switch legs)

5 x 5 x 5
5 x 5 x 5

Abs
Swiss ball crunches (w/ 20lbs)
15
15
15

Side bends with 45lbs
15
15
15

My legs burnin'!!!!!!!!!

yellowmoomba

NT - Ol' School like a forearm to the guys chest as he tries to drive by you....Ol' School like you lay the guy out who is trying to pick you (so he thinks about trying to pick you again.....Ol' school - clean - but rough!! Get inside their head and you've already won!

naturaltan

Ol'School to me is very simple ball. No behind the back passing ... no fancy dunks ... no trying to shoot the lights out when you really can't. Ol' school ... we played a men's team at a local gym on night just for fun a while back (maybe in our late 20's). We thought because we had played together in highschool and much younger than them, we'd roll them for a quick game or two. It was there simple game plan that kicke our collective a$$es. They ran a few plays, but generally, all the basics you're taught in school, they did to perfection. They weren't quicker, faster, stronger ... just more intelligent in their overall play. Yeah ... a few of us got above the rim and made some impressive dunks, but it means nothing when at the end of the game, you're buying the beers.

YM ... I think we need to get together at sometime in the future. Even if it's just to meet for a beer/water/coffee.

just kick'in it in the ole Charger

yellowmoomba

NT -

OK I drink all of the above Where are you ?

As far as your bball game.....I hear ya brother. I don't like to play with guys under 21. Nothin' pisses me off more then hustling down on a wing during a fast break just to have the youngster try some "hot sauce" move as the ball either flies out of his hand to the defender or out of bounds. I'm all about good D and hitting your shots....If you not hitting - pass the ball, set a pick and get a rebound. My strategies

1)Feed the "hot hand"
2)Force everyone to go to his "off-hand" - at least you know where he is going to go rather than playing him straight up
3) BLOCK OUT!!! BLOCK OUT!! BLOCK OUT!!

As you said - simple plays and good team work win games and drink for FREE!!!

So - when are you up for a game?? We'll teach some young guys how to play - Ol' School.

naturaltan

I remember those days ... that used to be me.

I live in Alberta Canada. Our meeting will have to be a planned event but it can happen.

just kick'in it in the ole Charger

yellowmoomba

Alberta?? Wow that's a hike !! A meeting would be cool!!

Are you going to Vegas with a bunch of others from this board?

I like your new SIG

naturaltan

Yep ... we're going - should be a great time!

just kick'in it in the ole Charger

yellowmoomba

NT -
Take lots of pics - then post 'em!!


What do you plan on doing out there? Clubs? Sites?

naturaltan

you bet I will ... and the ones that can't be posted, perhaps they can be emailed

just kick'in it in the ole Charger

yellowmoomba

Thaaaaaaaaaaat's what I'm talkin' about!!!



Definately try to check out Studio54 (MGM) and The Ghost bar (Palms - if I remember) while you are out in Vegas!

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

naturaltan

Sure will ... I think the hilight will be when we go to Coyote Ugly and the wife leaves her bra on the wall of fame. And I'm willing to bet it will be interesting how the bra comes off.

just kick'in it in the ole Charger

yellowmoomba

Make sure you get some of the bartenders take it off her!! Ohhh they'll like her!! Bring a camera 'cuz you'll want to remember this!!!! The bartenders are very friendly to good lookin' women! Remember - the bartenders are all female



Also - while you are at NY/NY - check out the dualing piano bar - it's fun for about 2 hours ..... it's only steps away from Coyote's

yellowmoomba

Wednesday's meals

#1
50 g Protein shake w/ strawberries
Coffee

#2 5 wheat crackers w/ PB
1 cup oatmeal w/raisins
16 oz skim milk
20 oz water

#3
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

creatine 5 g
workout
creatine 5 g

#4
25 g protein shake w/ banana and strawberries

#5
2 chicken breasts with sweet and spicy sauce
1 peach
1 handful of rasberries

#5
50 g chocolate protein shake

yellowmoomba

Today is rest day -

Meals so far

#1
Coffee
7 eggs (2 yolks)
1 piece of whole wheat bread
1 can of V8

#2
2 cups of wheat noodles
1 chicken breast
20 oz water

#3
50 g protein shake w/ strawberries

#4
1 peach
1 necturine
3 egg whites
1 piece of string cheese (wife likes it)

snack
green apple and PB

#5
Dinner ??

#6
Protein shake

My legs feel pretty good considering yesterdays workout. I'm looking forward to a nice loooooong weekend! Tomorrow is Shoulders and abs.

yellowmoomba

Sunday 8/31/03

Power Week 3 (week 7 of 9 weeks)

Chest/Tris

DB Pullover
95 x 8
95 x 8

Incline DB Press
95 x 6
95 x 5
95 x 5

Flat DB Press
95 x 5
95 x 5

DB Incline Fly
70 x 7
70 x 6

Triceps

Dips
15
13

Overhead Tricep Press
12
12
12

Single reverse pushdown
45 x 9
45 x 9
45 x 8

Abs
3 set of Crunches

Meals

7 egg whites (one yoke)
1 piece of wheat bread
coffee

1 bowl chicken soup
1 turkey sandwich
1 diet pepsi

workout

protein shake w/ strawberries

3 pieces of cheese and hot pepper pizza
20 oz water

Meal #4

Meal #5

Meal #6
Protein Shake

yellowmoomba

9/1/03

Power week

weight 190 lbs

Three games of two on two basketball

Back/biceps

Weighted pullups
+45lbs 8 reps
+45lbs 5 reps /dropset just bodyweight 5 reps
+45lbs 5 reps /dropset just bodyweight 3 reps

Close grip pulldown
210 x 7
225 x 5
240 x 4

Lawnmowers
120 x 8
120 x 7

Hammer Low Row
270 x 5
270 x 5

T-bar wide grip
90 x 15

Biceps

EZ Curl bar
105 x 8
105 x 6
105 x 6

Single Preacher Curl
35 x 8
35 x 7
35 x 7

Meal #1
two eggs
two pieces of wheat toast

Meal #2
Protein bar

Creatine
workout
Glutamine 5 g

Meal #3
Protein shake
Peach
Vegetable Soup

Meal#4
14 oz Red meat
mushrooms
Tomato sandwich
20 oz water

Meal #5
Shrimp (1 cup) and Wheat noodles ( 2 cups )in tomato and garlic sauce



Meal #6
Protein Shake (strawberry)

yellowmoomba

9/2/03

I thought today was going to be a rest day but I changed it.... Today is Legs Then I'll rest tomorrow.

Todays Meals
#1
4 eggs (2 yokes)
1 piece of wheat bread
coffee w/ heavy whipping cream

#2 8 wheat crackers w/ PB

#3 Chicken noodle soup
20 oz water
1/2 plate Salad (broc., cucs, carrots, cottage cheese, green peps)


#4 Other half of salad plus strawberries, feta cheese and sunflower seeds
20 oz water

#5 TBD

#6
Protein Shake

Rissole

Keep them reps low bro.... 4-6
Also i'm thinkin on your heavy chest day you got some isolating moves like fly's, ditch them and stay with big compound moves. Keep your isolators for rep range and shock. I also noted that on shock week you did compound moves first then the isolator, i think they're supposed to be the other way around.
I say all this in fear and trepidation cause i dont know how much you know, and i know stuff all, but thats just the way i've interpreted some of GP's stuff.

My Journal

yellowmoomba

Week 7 of 9

Legs (Power)

Squat
135 warmup
225 x 10 warmup
315 x 5
335 x 5
365 x 3
365 x 4
315 x 7

SLDL
135 warmup
225 x 8
245 x 6
245 x 6

HackSquat
320 x 5
320 x 5
320 x 5

Calf raise
90 x 15
90 x 15
90 x 15

Abs
Trunk pulldowns
150 x 15
150 x 15
150 x 15

yellowmoomba

Ris ....

Thanks for the tip...I know some of my sets were higher reps than they should have been. I did not realize that doing compounds first was wrong. ... I better re-check what I'm doing...

I do feel stronger through the first 7 weeks....



YM

yellowmoomba

9/4/03 (week seven of nine weeks)

Power week
Delts/Traps


Seated DB Press
75 x 8
80 x 5
80 x 5

Shrugs
315 x 8
365 x 8
385 x 3
365 x 6
365 x 6

Front raise
35 x 6
35 x 6
35 x 6

Upright row
125 x 6
125 x 6
125 x 6

Laterial raise
30 x 9
30 x 9
30 x 9

Reverse cable (rear delts)
40 x 4
40 x 4
40 x 4

Meals
#1
Protein Shake

#2
Oatmeal w/ Banana

#3
Steak Fahita's

#4
Protein shake

workout

#5
Protein shake

#6
1 can Tuna w/ two pieces of wheat bread
1 bean/rice/beef burrito

yellowmoomba

Ok it's rep week #3 (week 8 of 9 weeks)

Football season starts tonight so my workouts will move to:

Tue - Chest/Tris
Wed- Back/Bi
Th- Legs
Fri- Shoulders/Traps
sat/sun - off

Here's the plan for tomorrows workout

Chest/Tris (rep week)

DB Press
90 x 8
90 x 8
90 x 8

Incline DB Press
90 x 8
90 x 8

Incline Fly
70 x 8
70 x 8

DB Pullover
90 x 8
90 x 8
90 x 8

Dips
15
15

Overhead Press
12
12
12

Single reverse pushdown
40 x 8 (3 sets)

Pushdown
130 x 8
130 x 8
130 x 8

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

yellowmoomba

Results from last nights Flag football game

41 - 6 Gladiators over the Jesus Freaks

It wasn't much of a game. They called the game with 10 minutes left to play. If you are winning by 35 points under 10 minutes to play the game is over....The game is two 20 minutes halves with a running clock.

One of our DB's overcommited on a run and the QB lobbed the ball over his head for the other teams only score. He made up for the mistake by getting 2 interceptions later in the game. It was fun to play on Field turf again. Last year we played on Astro-turf which really sucks on your ankles and knees (along with rug burns when you hit the ground).

We picked up 4 new guys on our team who all have football experience. One guy played on the d-line at Illinois. He is a big dude. 6'3" - 325lbs (at least) but very mobile. My legs/hips are bit sore from all the cutting and side to side motion.....nothin' major.

I'm looking forward to todays workout. It's rep day for Chest/Tris

YM

yellowmoomba

9/9/03


I felt good. I hit most of my goals for today.
I weighed in at 195 That is the most I have ever weighed. I started on 7/21/03 weighing b/w 180 - 185.
I have cut down on my cardio quite a bit. I have gained some size in my shoulders/arms/chest. My waist has not gone down like I wanted (it's hasn't gone up) but my strength and size are increasing. I'll be taking measurements at the end of my nine week training cycle. So during the week of 9/23 I'll take my measurements and do some maxing out to see how much progress I have made. After that - I'm going to change my training from Dumbells to Barbells for most exercises and throw in more cardio (plyometrics training once or twice a week).

1 game of 5 on 5 ball

Chest/Tris (rep week)

Incline DB Press
90 x 10
90 x 9
90 x 8

DB Press
90 x 7
90 x 6

Incline Fly
70 x 7
70 x 7

Dips
17
14

Overhead French Press
11
11
11

Single reverse pushdown
50 x 7
50 x 7
50 x 7

Pushdown
110 x 15
120 x 10
125 x 8

ABS

4 sets of trunk pulldown 150 x 20

Meals
#1
Protein Shake w/ strawberries

#2
Oatmeal
Zone bar
coffee

#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
4 tablespoons PB
1 nectarine

workout
creatine

#6
Protein shake

#7
10 oz Chicken
2 cups wheat noodles w/ parm. cheese and olive oil

#8
Zone bar
12 oz skim milk

y2gt

nice work on the weight gain and size increase. Keep it up!