Pull/Cardio/Push/Cardio/off/Legs/off

yellowmoomba · 06-23-2004, 10:01 AM

Quote:

Originally Posted by IainDaniel

good stuff.

So no water skiing or anything like that

for a while eh!

You're right - no water skiing or boarding...........As long as I can lift - I'm happy!!

yellowmoomba · 06-23-2004, 06:14 PM

6/23/04

Pull day

BACK

Pullups
10
10
8

Close Grip Pullups
7
6

Single arm Cable Row
80 x 10 each arm
80 x 10
80 x 10

TRAPS

Shrugs
135 x 15
135 x 15
135 x 15

Cable Machine Reverse Fly
30 x 12
30 x 10
30 x 10

BICEPS

Chinups
9
8
6

Seated DB Curl
30 x 12
30 x 12

stencil · 06-24-2004, 08:30 AM

If you can do all those pullups, I would try adding some weight and doing smaller sets, i.e. do bodyweight +10lb x 6, 6, 6. Could jump up your back strength pretty quickly.

yellowmoomba · 06-24-2004, 08:43 AM

Thanks for the tip Stencil

I normally do them with 20 lbs between my feet but I had Hernia Surgery 13 days ago so I'm on a "limited workout" for the next three weeks. My doctor recommended that I only do 1/2 the amount of weight this week and slowly add more resistence every week.Stop by anytime

yellowmoomba · 06-24-2004, 07:43 PM

6/24/04

LEGS (light weight day)

Leg Extentions
170 x 15
170 x 15
170 x 15

SLDL
135 x 12
135 x 12
135 x 15
135 x 15

Leg Press Machine (high reps!!)
100 x 100
100 x 75
100 x 75

Standing Calves
135 x 15
135 x 15
135 x 15

Seated Calves
45 x 15
45 x 15
45 x 15

20 minutes on treadmill at 3.5 on 5% incline

yellowmoomba · 06-28-2004, 08:34 AM

6/28/04

Over the weekend I got a pretty good workout outside. I'm installing a "dry well" where I'll drain my laundry water into instead of my septic field (since my septic field is smaller than it should be.) I dug up a 5 ft x 5 ft x 5 ft hole. The worst part about it was I had to dig through a bunch of roots so I used a couple different shovels and Sawz-All. It took about 4-5 hours. Now I have to hook up some pipes, fill in the hole with "washed rock", drill some holes into the side of my house and hookup my washing machine. This should take another 4-5 hours. Fun .. Fun!!

......

I plan on hitting the gym today for a PUSH workout then on Tuesday and Wednesday (pending the delivery of rocks) I'll finish up the well. Thursday will be an off day then I do Legs on Friday. I'm going to skip my PULL workout since I'll be shoveling about 8 tons of rocks on Tuesday and Wednesday.

Monolith · 06-28-2004, 08:41 AM

Damn, thats a big hole.

Where in Michigan are you? Must be somewhere out in the boonies with no sewer.

yellowmoomba · 06-28-2004, 08:58 AM

I live about 40 miles Northwest of Detroit. They have sewer lines in the area just not in my sub.

It is a big hole!!

naturaltan · 06-28-2004, 09:24 AM

YM ... whaddup?

I still you're consistently lifting. I read you had surgery ... how are you feeling? If you're at the gym, you must be feeling pretty good.

M.J.H. · 06-28-2004, 09:54 AM

Workouts are looking solid bro, keep it up. Back workout really looks good. I see that you're doing a ton of pullups, have you ever considered strapping some weight around your waist and doing them that way? Whole new exercise.

naturaltan · 06-28-2004, 10:07 AM

I'm sure YM has added some weight ... that is where I got my inspiration from to add weight to my pullups. I recently did a personal best of 100lbs for 3 reps.

yellowmoomba · 06-28-2004, 11:31 AM

Quote:

Originally Posted by naturaltan

YM ... whaddup?

I still you're consistently lifting. I read you had surgery ... how are you feeling? If you're at the gym, you must be feeling pretty good.

Hey NT and Monstar.....

Things are good. Just getting back into the swing of things again. I'm still only 17 days post-op.

I have used weights before with pullups. I'm on a restricted workout for a few more weeks (Doctors orders). My cut hasn't completely healed from the outside so I know know there is still a lot of healing to do on the inside. The doc used 5 layers of stitches to tighten up the hernia. I'll probably just stick to pullups for a few more weeks then gradually add weights.

NT - 100 lbs for 3 is GREAT!! Good Job!

Monstar - I'd like to add Deads in my back workout soon too!!

Good to see you guys stoppin' by!!

PreMier · 06-28-2004, 05:14 PM

Its funny.. I think Mike just pops in and reads the first couple posts, then posts himself. I dont think he knows that you had surgery

yellowmoomba · 06-28-2004, 05:56 PM

Quote:

Originally Posted by PreMier

Its funny.. I think Mike just pops in and reads the first couple posts, then posts himself. I dont think he knows that you had surgery

Maybe all the carbs are getting to him

yellowmoomba · 06-28-2004, 05:59 PM

6/28/04

Bench
135 x 15
185 x 8
185 x 8
185 x 7

Incline
135 x 8
135 x 10
135 x 8

Dips
11
9
7

Smith Shoulder Press
90 plus the bar x 10
90 plus the bar x 10
90 plus the bar x 10

Side Raise
25 x 10
25 x 12

Single Arm Reverse Grip Push Down
40 x 10
40 x 10
40 x 10

ABS

6 sets of 6 inches - 10 seconds

3 sets of 10 - Swiss ball Crunch

M.J.H. · 06-28-2004, 07:05 PM

Quote:

Originally Posted by PreMier

Its funny.. I think Mike just pops in and reads the first couple posts, then posts himself. I dont think he knows that you had surgery

Anymore, that's all I really have time to do.

PreMier · 06-28-2004, 07:10 PM

Oh shyt, im busted!

yellowmoomba · 06-28-2004, 08:13 PM

Quote:

Originally Posted by PreMier

Oh shyt, im busted!

yellowmoomba · 06-29-2004, 09:38 PM

6/29/04

I just got done moving 9 tons (inch size) rocks to the side of my house so this will count as my back/bicep workout! That's a lot of shoveling and wheelbarreling. I'm doing some landscaping.

It took me from 4:30PM - 9:30PM (with a 1/2 break for dinner.

Damn I'm wiped out!!

Time for bed.......Tomorrow is an off day. I have to finish my project.

Monolith · 06-29-2004, 10:20 PM

I hope you switched hands with your shovel, or at least favored your weak side, or else one of your lats is gonna end up huge!

yellowmoomba · 06-30-2004, 06:17 AM

I did keep switching sides

yellowmoomba · 06-30-2004, 02:21 PM

Here is next weeks workout:

DAY 1 Chest/Tris/Abs
RR Week- (13 sets)
Incline Bench Press 3x 6-8
DB Press 3x 8-10
Incline Fly 3x 8-10
Lying Extentions 2x 15
Single Arm RG Press 2x 10

Swiss ball crunch
6"

DAY 2 Back/Traps/Bi
RR Week- (16 sets)
Pullups 3x 10
Hammer Low Row 3x 8-10
Wide Grip Row 2x 8-10
Revese Fly 3x 8-10
DB Shrug 2x 8-10
Seated DB Curl 3x 8-10
Reverse Grip Curl 1x 8-10

DAY 3 Off

DAY 4 Quads/Hams
RR Week- (14 sets)
Squats 3x 10-12
SLDL 3x 10-12
Hack Squat 3x 10-12
Lunges 2x 10-12
Standing Calves 3x 10-12

DAY 5 Shoulders/Abs
RR Week- (9 sets)
DB Press 3x 10-12
Cable Lateral Raise 3x 10-12
Reverse Cable Raise 3x 10-12

Swiss ball crunch
6"

DAY 6 OFF
DAY 7 OFF

yellowmoomba · 07-01-2004, 06:39 PM

July 1, 2004

DAY 1 Chest/Tris/Abs

RR Week

Shoot hoops to warmup

Incline Bench Press
185 x 7
195 x 4
195 x 6

Bench Press
185 x 7
185 x 6 (15 rest-pause) 2 more

Dips
16
11

Incline Fly
65 x 5
55 x 8

Smith CG Press
135 x 12
135 x 10

Single Arm Reverse Grip Press
45 x 12
45 x 12
45 x 11

ABS
6 inches 3 sets of 20 seconds

Swiss Ball Crunch 3 sets of 15

yellowmoomba · 07-06-2004, 07:20 AM

July 6

I took the weekend off from the gym. I've been getting the 'outdoor wokouts' in. I took down a 50' tree in my yard over the weekend. Lots of chain sawing, chipping and hauling wood. My back, shoulders, bis and legs got a good 10 hour beating over two days. So today I'm going to do a Chest / Tricep workout to get back on track for the gym.

My repaired hernia is feeling much better. It's been 3 1/2 weeks since surgery so I'm almost ready to start hitting the "heavier" upper body workouts. Squats and Deads are going to have to wait another two weeks.....

camarosuper6 · 07-06-2004, 01:03 PM

Hey bud whats cracking.

Good to see you so motivated after something so demoralizing like a hernia. Seems like your getting plenty of good working out in your yard man

Good luck hittin those heavy weights. Now shut up and get training man, I wanna see the ol Moomba weights real soon!

yellowmoomba · 07-06-2004, 05:53 PM

Quote:

Originally Posted by camarosuper6

Hey bud whats cracking.

Good to see you so motivated after something so demoralizing like a hernia. Seems like your getting plenty of good working out in your yard man

Good luck hittin those heavy weights. Now shut up and get training man, I wanna see the ol Moomba weights real soon!

Thanks Camaro!!

July 6th

Incline DB Press
90 x 8
90 x 7

Flat DB Press
90 x 4

(Lost my concentration!)

Dips (4 second negative/1 second positive)
11
9
8

Hammer Shoulder Press
140 x 8
140 x 8

Side Raise
25 x 12

Incline Fly
55 x 8
55 x 7

Overhead Tricep Extention
15
12
12

Swiss Ball Crunch
20
20
20

yellowmoomba · 07-07-2004, 06:13 PM

July 7th

15 minutes of shooting basketball to warm up

Back / Biceps

Pullups (4 second negative / 1 second positive)
8
6
5

Single DB Row
130 x 10 Right | 7 Left
130 x 8 Right | 7 Left
130 x 8 Right | 7 Left

Hammer Deadlift

06-28-2004, 08:41 AM	#397
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Damn, thats a big hole. Where in Michigan are you? Must be somewhere out in the boonies with no sewer.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-28-2004, 09:24 AM	#399
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,935 Photos: 7	YM ... whaddup? I still you're consistently lifting. I read you had surgery ... how are you feeling? If you're at the gym, you must be feeling pretty good.
	just kick'in it in the ole Charger

06-28-2004, 09:54 AM	#400
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are looking solid bro, keep it up. Back workout really looks good. I see that you're doing a ton of pullups, have you ever considered strapping some weight around your waist and doing them that way? Whole new exercise.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

06-28-2004, 10:07 AM	#401
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,935 Photos: 7	I'm sure YM has added some weight ... that is where I got my inspiration from to add weight to my pullups. I recently did a personal best of 100lbs for 3 reps.
	just kick'in it in the ole Charger

06-28-2004, 05:14 PM	#403
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Its funny.. I think Mike just pops in and reads the first couple posts, then posts himself. I dont think he knows that you had surgery
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-23-2004, 06:14 PM	#392
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	6/23/04 Pull day BACK Pullups 10 10 8 Close Grip Pullups 7 6 Single arm Cable Row 80 x 10 each arm 80 x 10 80 x 10 TRAPS Shrugs 135 x 15 135 x 15 135 x 15 Cable Machine Reverse Fly 30 x 12 30 x 10 30 x 10 BICEPS Chinups 9 8 6 Seated DB Curl 30 x 12 30 x 12

06-24-2004, 08:30 AM	#393
stencil Registered User Join Date: Apr 2004 Location: New York, NY Posts: 135 Photos: 1	If you can do all those pullups, I would try adding some weight and doing smaller sets, i.e. do bodyweight +10lb x 6, 6, 6. Could jump up your back strength pretty quickly.

06-24-2004, 08:43 AM	#394
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Thanks for the tip Stencil I normally do them with 20 lbs between my feet but I had Hernia Surgery 13 days ago so I'm on a "limited workout" for the next three weeks. My doctor recommended that I only do 1/2 the amount of weight this week and slowly add more resistence every week.Stop by anytime

06-24-2004, 07:43 PM	#395
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	6/24/04 LEGS (light weight day) Leg Extentions 170 x 15 170 x 15 170 x 15 SLDL 135 x 12 135 x 12 135 x 15 135 x 15 Leg Press Machine (high reps!!) 100 x 100 100 x 75 100 x 75 Standing Calves 135 x 15 135 x 15 135 x 15 Seated Calves 45 x 15 45 x 15 45 x 15 20 minutes on treadmill at 3.5 on 5% incline

06-28-2004, 08:34 AM	#396
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	6/28/04 Over the weekend I got a pretty good workout outside. I'm installing a "dry well" where I'll drain my laundry water into instead of my septic field (since my septic field is smaller than it should be.) I dug up a 5 ft x 5 ft x 5 ft hole. The worst part about it was I had to dig through a bunch of roots so I used a couple different shovels and Sawz-All. It took about 4-5 hours. Now I have to hook up some pipes, fill in the hole with "washed rock", drill some holes into the side of my house and hookup my washing machine. This should take another 4-5 hours. Fun .. Fun!! ...... I plan on hitting the gym today for a PUSH workout then on Tuesday and Wednesday (pending the delivery of rocks) I'll finish up the well. Thursday will be an off day then I do Legs on Friday. I'm going to skip my PULL workout since I'll be shoveling about 8 tons of rocks on Tuesday and Wednesday.

06-28-2004, 08:58 AM	#398
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	I live about 40 miles Northwest of Detroit. They have sewer lines in the area just not in my sub. It is a big hole!!

06-28-2004, 05:59 PM	#405
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	6/28/04 Bench 135 x 15 185 x 8 185 x 8 185 x 7 Incline 135 x 8 135 x 10 135 x 8 Dips 11 9 7 Smith Shoulder Press 90 plus the bar x 10 90 plus the bar x 10 90 plus the bar x 10 Side Raise 25 x 10 25 x 12 Single Arm Reverse Grip Push Down 40 x 10 40 x 10 40 x 10 ABS 6 sets of 6 inches - 10 seconds 3 sets of 10 - Swiss ball Crunch

06-28-2004, 07:10 PM	#407
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Oh shyt, im busted!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-29-2004, 09:38 PM	#409
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	6/29/04 I just got done moving 9 tons (inch size) rocks to the side of my house so this will count as my back/bicep workout! That's a lot of shoveling and wheelbarreling. I'm doing some landscaping. It took me from 4:30PM - 9:30PM (with a 1/2 break for dinner. Damn I'm wiped out!! Time for bed.......Tomorrow is an off day. I have to finish my project.

06-29-2004, 10:20 PM	#410
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	I hope you switched hands with your shovel, or at least favored your weak side, or else one of your lats is gonna end up huge!
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-30-2004, 06:17 AM	#411
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	I did keep switching sides

06-30-2004, 02:21 PM	#412
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Here is next weeks workout: DAY 1 Chest/Tris/Abs RR Week- (13 sets) Incline Bench Press 3x 6-8 DB Press 3x 8-10 Incline Fly 3x 8-10 Lying Extentions 2x 15 Single Arm RG Press 2x 10 Swiss ball crunch 6" DAY 2 Back/Traps/Bi RR Week- (16 sets) Pullups 3x 10 Hammer Low Row 3x 8-10 Wide Grip Row 2x 8-10 Revese Fly 3x 8-10 DB Shrug 2x 8-10 Seated DB Curl 3x 8-10 Reverse Grip Curl 1x 8-10 DAY 3 Off DAY 4 Quads/Hams RR Week- (14 sets) Squats 3x 10-12 SLDL 3x 10-12 Hack Squat 3x 10-12 Lunges 2x 10-12 Standing Calves 3x 10-12 DAY 5 Shoulders/Abs RR Week- (9 sets) DB Press 3x 10-12 Cable Lateral Raise 3x 10-12 Reverse Cable Raise 3x 10-12 Swiss ball crunch 6" DAY 6 OFF DAY 7 OFF
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-01-2004, 06:39 PM	#413
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	July 1, 2004 DAY 1 Chest/Tris/Abs RR Week Shoot hoops to warmup Incline Bench Press 185 x 7 195 x 4 195 x 6 Bench Press 185 x 7 185 x 6 (15 rest-pause) 2 more Dips 16 11 Incline Fly 65 x 5 55 x 8 Smith CG Press 135 x 12 135 x 10 Single Arm Reverse Grip Press 45 x 12 45 x 12 45 x 11 ABS 6 inches 3 sets of 20 seconds Swiss Ball Crunch 3 sets of 15
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-06-2004, 07:20 AM	#414
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	July 6 I took the weekend off from the gym. I've been getting the 'outdoor wokouts' in. I took down a 50' tree in my yard over the weekend. Lots of chain sawing, chipping and hauling wood. My back, shoulders, bis and legs got a good 10 hour beating over two days. So today I'm going to do a Chest / Tricep workout to get back on track for the gym. My repaired hernia is feeling much better. It's been 3 1/2 weeks since surgery so I'm almost ready to start hitting the "heavier" upper body workouts. Squats and Deads are going to have to wait another two weeks.....
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

07-06-2004, 01:03 PM	#415
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Hey bud whats cracking. Good to see you so motivated after something so demoralizing like a hernia. Seems like your getting plenty of good working out in your yard man Good luck hittin those heavy weights. Now shut up and get training man, I wanna see the ol Moomba weights real soon!
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

07-07-2004, 06:13 PM	#417
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	July 7th 15 minutes of shooting basketball to warm up Back / Biceps Pullups (4 second negative / 1 second positive) 8 6 5 Single DB Row 130 x 10 Right \| 7 Left 130 x 8 Right \| 7 Left 130 x 8 Right \| 7 Left Hammer Deadlift