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

yellowmoomba · 04-22-2004, 06:24 AM

4/21/04

Basketball Game 1 hour

I wasn't very happy with my first game back since last summer but we won 55 - 52. The best news is my abs felt fine this morning.

Today's workout will be Shoulders/Traps.

yellowmoomba · 04-23-2004, 06:07 AM

4/22/04

Shoulders/Traps

1 game of basketball to warmup

Standing Shoulder BB Press
95 x 10 (w)
115 x 7
125 x 4

Hammer Shoulder Press
160 x 10
180 x 7

Side Raise
30 x 10
30 x 10

Front Raise
30 x 10
30 x 10

Cable Machine Reverse Fly
35 x 8
35 x 8
35 x 8

BB Shrugs
365 x 10
365 x 10
365 x 10

Upright Row
115 x 10
115 x 8
115 x 8

Cardio
15 minutes on Treadmill on 10% incline at 3.7

Monolith · 04-23-2004, 03:04 PM

Nice BB press!!

PreMier · 04-23-2004, 05:09 PM

Nice front and side raises. Killer looking w/o man!

yellowmoomba · 04-26-2004, 06:37 PM

Thanks PM and Mono!!

MONDAY
4/26/04

Chest

2 games of Basketball to warmup

30% Incline DB Press
95 x 7
95 x 6

Flat DB Press
95 x 6
95 x 5

Incline Fly
65 x 10
65 x 7

Dips (4 sec neg/1 sec positive TEMPO)
9
8
6

Triceps

Lying Press
17
13
15

Single arm reverse grip push down
5 plates x 8
5 plates x 6

CARDIO

15 minutes on Treadmill on 10% incline at 3.5

**
Even though the weights did not go up since my last chest/tri session I got a very good pump going !!!

____________________________

PreMier · 04-26-2004, 07:18 PM

Ahh, here is the workout... For some reason, I thought you posted it somewhere else...

yellowmoomba · 04-26-2004, 07:42 PM

Quote:

Originally posted by PreMier
Ahh, here is the workout... For some reason, I thought you posted it somewhere else...

After reading your journal I'm going to have to throw on 405 for Shrugs next time

PreMier · 04-26-2004, 09:03 PM

You use a smith machine or freeweight?
I use freeweight, but I have to use my wrist straps. There is no fuckin way I can hold that much without them

Monolith · 04-26-2004, 09:15 PM

Nice presses, YM. How many reps you want to get before you move to the 100's?

M.J.H. · 04-27-2004, 12:43 AM

Workouts are really looking solid man. Why all of the cardio? Trying to get shredded for summer?

yellowmoomba · 04-27-2004, 06:40 AM

PM -

I'm using free weights too. I hear ya - I use straps as well. There's no frickin' way I could hold 365 for more than a couple reps if I didn't.

Mono -

I moved up to 105's two weeks ago (the 100's are broken). I plan on using 105's next week. I wanted to get 2 sets of 95 x 8.

MonStar -

Thanks! I'm doing the cardio to burn all the crap I eat and drink on the weekends. Lately my diet has been filled with too much beer and fatty foods on the weekends. As far as basketball goes - I just like playing.

I'm trying to keep my waist 33" or lower. In order for me to get my waist smaller I would have to totally change my lifestyle. With summer coming up I plan on cutting my gym time to three days a week with two other days for cardio or sports. I plan on doing a lot more wake boarding and spending time on the water.

yellowmoomba · 04-27-2004, 08:36 PM

4/27/04

Back/Bis

1 game of ball to warmup

*
I had a training partner today so I tried some new exercises

Wide Grip Pullups with 30lb Dumbell
11
7
5

Wide Grip Cable Row
130 x 12
130 x 12
130 x 10

One armed DB Row
(these were done without a bench - I stagerd my feet and braced my opposite arm on my knee. I lightened up the weight since it was a new exercise. I felt it more in my upper back rather than middle back.)
95 x 18 Right Arm |13 Left Arm
95 x 13 Right Arm |9 Left Arm

Cable Face Pulls (this was a new exercise too which hit my upper back. It's kinda like a high pully row but instead of pulling the bar to my chest I pulled it to my chin.)
100 x 12
100 x 12

Supinated Grip Pull up
7
5

Chinups
6
5

Lying on the floor Cable Curls
105 x 10
105 x 10

Seated DB Curl
35 x 7
35 x 6

PreMier · 04-27-2004, 08:40 PM

Nice man. Those are some good variations(IE: cable face, db row). I will have to try them if I ever survive this tri phase training

yellowmoomba · 04-27-2004, 08:45 PM

Quote:

Originally posted by PreMier
Nice man. Those are some good variations(IE: cable face, db row). I will have to try them if I ever survive this tri phase training

Thanks PM - I'll let you know how I feel tomorrow. Keep TP'ing!!!

M.J.H. · 04-27-2004, 09:04 PM

Quote:

One armed DB Row
95 x 18 Right Arm |13 Left Arm
95 x 13 Right Arm |9 Left Arm

Strength here is awesome man, nice work.

Quote:

Cable Face Pulls (this was a new exercise too which hit my upper back. It's kinda like a high pully row but instead of pulling the bar to my chest I pulled it to my chin.)
100 x 12
100 x 12

I absolutely love these man. The only what that I do them is seated like seated cable rows except I pull the rope/v-bar attachment to my neck. They stress the hell out of your middle traps don't they?

yellowmoomba · 04-28-2004, 06:33 AM

Quote:

Originally posted by MonStar
Strength here is awesome man, nice work.

I absolutely love these man. The only what that I do them is seated like seated cable rows except I pull the rope/v-bar attachment to my neck. They stress the hell out of your middle traps don't they?

Hey Monstar -

The face pulls definately work your back differently.

This site:

http://www.abcbodybuilding.com/exercise1.htm

has some good exercises to try. I'm trying to pick a new exercise every time I go in to keep my routine changing.

M.J.H. · 04-28-2004, 09:23 AM

Interesting link man, I appreciate it.

So how are you liking push/pull/legs? I am doing the same split.

yellowmoomba · 04-28-2004, 10:25 AM

Quote:

Originally posted by MonStar
Interesting link man, I appreciate it.

So how are you liking push/pull/legs? I am doing the same split.

I'm actually doing

Sunday off
Monday chest/tris
Tues Back/bis
Wed Basketball
Thursday Legs
Friday Shoulders/Traps
Saturday - something outside (sports)

I do like PUSH/PULL/LEGS. I did that routine last year for quite a while. With summer coming soon, I'm going back to Push/Pull/Legs probably in 3 weeks.

yellowmoomba · 04-29-2004, 06:39 AM

4/28/04

Basketball Game

I played better today with no ab pain. We won : 69 - 42.

4/29/04

Legs today

yellowmoomba · 04-30-2004, 06:55 AM

4/30/04

Didn't do legs yesterday since it was 80' and sunny!!! I spent a few hours in the tire store since they broke a wheel stud off when putting my new wheels on

Oh well - the good news is - a buddy of mine called and asked to play "Let's make a deal". The deal is - I buy him a few rounds of drinks on Saturday- and he gives me a ticket to Wings game (14th row)

Four of us guys are heading down a little early to get fired up before the game!!!!!

Go Wings!!

**IainDaniel** · 04-30-2004, 07:55 AM

Bastard

Go Flames

yellowmoomba · 04-30-2004, 08:01 AM

Quote:

Originally posted by IainDaniel
Bastard

Go Flames

Them fightin' words!!!

atherjen · 04-30-2004, 09:54 AM

Quote:

Originally posted by yellowmoomba
4/30/04

Didn't do legs yesterday since it was 80' and sunny!!! I spent a few hours in the tire store since they broke a wheel stud off when putting my new wheels on

Oh well - the good news is - a buddy of mine called and asked to play "Let's make a deal". The deal is - I buy him a few rounds of drinks on Saturday- and he gives me a ticket to Wings game (14th row)

Four of us guys are heading down a little early to get fired up before the game!!!!!

Go Wings!!

sounds fun!!!

bu you better do leggies today!

yellowmoomba · 04-30-2004, 10:00 AM

Quote:

Originally posted by atherjen
sounds fun!!!

bu you better do leggies today!

Thanks AJ

I'm doing Legs today then shoulders tomorrow AM before I take off for the game.

yellowmoomba · 04-30-2004, 06:21 PM

4/30/04

warmed up shooting for 20 minutes

Squats
135 x 10 (w)
225 x 15
245 x 12
265 x 6 * bummer
225 x 13

SLDL
135 x 10 (w)
225 x 11
225 x 9
225 x 8

Leg Press
4 plates x 10
10 plates x 6
10 plates x 6
6 plates x 20

Seated Calves
180 x 12
180 x 10
180 x 10

04-22-2004, 06:24 AM	#211
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/21/04 Basketball Game 1 hour I wasn't very happy with my first game back since last summer but we won 55 - 52. The best news is my abs felt fine this morning. Today's workout will be Shoulders/Traps.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-23-2004, 06:07 AM	#212
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/22/04 Shoulders/Traps 1 game of basketball to warmup Standing Shoulder BB Press 95 x 10 (w) 115 x 7 125 x 4 Hammer Shoulder Press 160 x 10 180 x 7 Side Raise 30 x 10 30 x 10 Front Raise 30 x 10 30 x 10 Cable Machine Reverse Fly 35 x 8 35 x 8 35 x 8 BB Shrugs 365 x 10 365 x 10 365 x 10 Upright Row 115 x 10 115 x 8 115 x 8 Cardio 15 minutes on Treadmill on 10% incline at 3.7
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-23-2004, 03:04 PM	#213
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Nice BB press!!
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-23-2004, 05:09 PM	#214
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice front and side raises. Killer looking w/o man!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-26-2004, 06:37 PM	#215
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Thanks PM and Mono!! MONDAY 4/26/04 Chest 2 games of Basketball to warmup 30% Incline DB Press 95 x 7 95 x 6 Flat DB Press 95 x 6 95 x 5 Incline Fly 65 x 10 65 x 7 Dips (4 sec neg/1 sec positive TEMPO) 9 8 6 Triceps Lying Press 17 13 15 Single arm reverse grip push down 5 plates x 8 5 plates x 6 CARDIO 15 minutes on Treadmill on 10% incline at 3.5 ** Even though the weights did not go up since my last chest/tri session I got a very good pump going !!! ____________________________
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-26-2004, 07:18 PM	#216
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Ahh, here is the workout... For some reason, I thought you posted it somewhere else...
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-26-2004, 09:03 PM	#218
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	You use a smith machine or freeweight? I use freeweight, but I have to use my wrist straps. There is no fuckin way I can hold that much without them
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-26-2004, 09:15 PM	#219
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Nice presses, YM. How many reps you want to get before you move to the 100's?
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

04-27-2004, 12:43 AM	#220
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Workouts are really looking solid man. Why all of the cardio? Trying to get shredded for summer?
	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

04-27-2004, 06:40 AM	#221
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	PM - I'm using free weights too. I hear ya - I use straps as well. There's no frickin' way I could hold 365 for more than a couple reps if I didn't. Mono - I moved up to 105's two weeks ago (the 100's are broken). I plan on using 105's next week. I wanted to get 2 sets of 95 x 8. MonStar - Thanks! I'm doing the cardio to burn all the crap I eat and drink on the weekends. Lately my diet has been filled with too much beer and fatty foods on the weekends. As far as basketball goes - I just like playing. I'm trying to keep my waist 33" or lower. In order for me to get my waist smaller I would have to totally change my lifestyle. With summer coming up I plan on cutting my gym time to three days a week with two other days for cardio or sports. I plan on doing a lot more wake boarding and spending time on the water.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-27-2004, 08:36 PM	#222
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/27/04 Back/Bis 1 game of ball to warmup * I had a training partner today so I tried some new exercises Wide Grip Pullups with 30lb Dumbell 11 7 5 Wide Grip Cable Row 130 x 12 130 x 12 130 x 10 One armed DB Row (these were done without a bench - I stagerd my feet and braced my opposite arm on my knee. I lightened up the weight since it was a new exercise. I felt it more in my upper back rather than middle back.) 95 x 18 Right Arm \|13 Left Arm 95 x 13 Right Arm \|9 Left Arm Cable Face Pulls (this was a new exercise too which hit my upper back. It's kinda like a high pully row but instead of pulling the bar to my chest I pulled it to my chin.) 100 x 12 100 x 12 Supinated Grip Pull up 7 5 Chinups 6 5 Lying on the floor Cable Curls 105 x 10 105 x 10 Seated DB Curl 35 x 7 35 x 6
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-27-2004, 08:40 PM	#223
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Nice man. Those are some good variations(IE: cable face, db row). I will have to try them if I ever survive this tri phase training
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

04-28-2004, 09:23 AM	#227
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Interesting link man, I appreciate it. So how are you liking push/pull/legs? I am doing the same split.
	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

04-29-2004, 06:39 AM	#229
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/28/04 Basketball Game I played better today with no ab pain. We won : 69 - 42. 4/29/04 Legs today
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-30-2004, 06:55 AM	#230
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/30/04 Didn't do legs yesterday since it was 80' and sunny!!! I spent a few hours in the tire store since they broke a wheel stud off when putting my new wheels on Oh well - the good news is - a buddy of mine called and asked to play "Let's make a deal". The deal is - I buy him a few rounds of drinks on Saturday- and he gives me a ticket to Wings game (14th row) Four of us guys are heading down a little early to get fired up before the game!!!!! Go Wings!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

04-30-2004, 07:55 AM	#231
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Bastard Go Flames
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

04-30-2004, 06:21 PM	#235
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	4/30/04 warmed up shooting for 20 minutes Squats 135 x 10 (w) 225 x 15 245 x 12 265 x 6 * bummer 225 x 13 SLDL 135 x 10 (w) 225 x 11 225 x 9 225 x 8 Leg Press 4 plates x 10 10 plates x 6 10 plates x 6 6 plates x 20 Seated Calves 180 x 12 180 x 10 180 x 10
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."