A new journal (Heavy/Medium/Other)

yellowmoomba · 06-25-2008, 07:05 PM

Quote:

Originally Posted by The Monkey Man

Yah, laid around alot spaced out on vicodin the past month
following my bicep reattachment.

But getting back in the swing of things now

How'd you do that ?

yellowmoomba · 06-25-2008, 07:09 PM

6/25/08

Fullbody

* 10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
2 minutes at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0

Weighted Dips (90 sec RI)
BW +70 x 8
BW +70 x 6
BW +70 x 8

Squat (60 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3

Wide Grip Row Machine (90 sec RI)
200 x 12
200 x 10

One Armed DB Clean and Press (90 sec RI)
80 x 3
80 x3

Explode Pullups (60 sec RI)
10
8

Trunk Pulldowns (90 sec RI)
97.5 x 20
97.5 x 20

** 13 minutes on the bike

(forgot about the lunges..)

Double D · 06-26-2008, 10:33 AM

I like those workouts, looking good buddy.

yellowmoomba · 06-26-2008, 02:05 PM

Quote:

Originally Posted by Double D

I like those workouts, looking good buddy.

Thanks DD. I am sweating my ass off, getting a good workout and out of the gym within an hour.

yellowmoomba · 06-27-2008, 04:49 PM

6/27/08

Fullbody

* 10 minutes on tread

Xpload Incline Chest Press(60 sec RI)
270 x 10
410 x 3
410 x 3
410 x 3
410 x 3
410 x 3
360 x 6
360 x 5

Weighted Pullups (60 sec RI)
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +45 x 6
BW +45 x 5

SLDL (90 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3

T-Bar Row (60 sec RI)
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Super Squat Machine (60 sec RI)
10 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5

Smith Machine Press (60 sec RI)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Hanging Leg Raise
20
20

yellowmoomba · 06-29-2008, 10:42 AM

6/29/08

Fullbody

* Warmed up shooting for about 15 minutes. I have not shot in a while. My shot was on but my ball handling skills were a little shakey.......

Clean-Front Squat-Standing Press Combo (60 sec RIs)
135 x 6
135 x 6
135 x 6
* Love these!!

Chins (30 sec RIs)
BW x 10
BW x 8
BW x 6
BW x 4

Trap Bar Deads (60 sec RIs)
315 x 10
315 x 10
315 x 10

Fly (60 sec RIs)
65 x 12
65 x 10

Hanging Leg Raise
15
15

DB Swings
40 x 15
40 x 15

** 3 minutes on the row machine

*** 5 minutes of stretching

Double D · 06-30-2008, 05:21 PM

I like the good ole squat-clean! Crossfits do em all the time.

yellowmoomba · 07-01-2008, 06:03 AM

Quote:

Originally Posted by Double D

I like the good ole squat-clean! Crossfits do em all the time.

I sweat like crazy doing those.

yellowmoomba · 07-01-2008, 06:05 AM

6/30/08

Cardio
25 minutes of Heavy Bag work
plus 45 minutes walking the dog

*trying to add in some cardio days - my weight is down to 191

yellowmoomba · 07-01-2008, 12:12 PM

7/1/08

Fullbody

* Warmed up shooting again for about 15 minutes

** All RIs were 60 secs - I was sweating like crazy.

DB Press
95 x 8

DB Row
130 x 12

DB Press
95 x 6

DB Row
130 x 12

DB Press
95 x 7

DB Row
130 x 12

Leg Press
300 x 15
300 x 12
300 x 10

Lying BW Triceps Press
25
25
25

Double Crunch
12
12
12

Reverse Fly
45 x 8
45 x 6

Straight Arm Pulldowns (using an incline bench)
92.5 x 8
92.5 x 7
92.5 x 6

DB Lunge
80 x 5 each

DB Side Lunge
80 x 5 each

Medicine Ball Pushups
20
20

*** 5 minutes on bike

Double D · 07-01-2008, 07:05 PM

That looks like one hell of a workout! Howd you feel?

yellowmoomba · 07-02-2008, 02:35 PM

Quote:

Originally Posted by Double D

That looks like one hell of a workout! Howd you feel?

Great

I like the short RIs for fullbody programs.

==

I got 2 weighted vests today

They are from MRI.

One is a "slim version". It can hold up to 30 lbs. The other can hold up to 60lbs. I have 45 lbs of weights for now so I split them up (15 lbs in one and 30 lbs in the other). It's time to try out some new workouts with the weighted vest.

Double D · 07-02-2008, 02:42 PM

Ya I got a weighted vest but its only 20lbs. I love em!

yellowmoomba · 07-03-2008, 12:50 PM

AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL

THANKS FOR THE COMMENTS

http://www.ironmagazineforums.com/on...ml#post1801650 (Weighted vest, combos, circuits, plyos and bag work)

JerseyDevil · 07-03-2008, 08:45 PM

Quote:

Originally Posted by yellowmoomba

AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL

THANKS FOR THE COMMENTS

http://www.ironmagazineforums.com/on...ml#post1801650 (Weighted vest, combos, circuits, plyos and bag work)

You go DAWG!

06-25-2008, 07:09 PM	#4742
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	6/25/08 Fullbody * 10 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 2 minutes at 10.0 1 minute at 4.0 1 minute at 11.0 2 minutes at 4.0 Weighted Dips (90 sec RI) BW +70 x 8 BW +70 x 6 BW +70 x 8 Squat (60 sec RI) 275 x 5 275 x 5 275 x 5 275 x 5 275 x 3 Wide Grip Row Machine (90 sec RI) 200 x 12 200 x 10 One Armed DB Clean and Press (90 sec RI) 80 x 3 80 x3 Explode Pullups (60 sec RI) 10 8 Trunk Pulldowns (90 sec RI) 97.5 x 20 97.5 x 20 ** 13 minutes on the bike (forgot about the lunges..) http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-27-2008, 04:49 PM	#4745
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	6/27/08 Fullbody * 10 minutes on tread Xpload Incline Chest Press(60 sec RI) 270 x 10 410 x 3 410 x 3 410 x 3 410 x 3 410 x 3 360 x 6 360 x 5 Weighted Pullups (60 sec RI) BW +70 x 3 BW +70 x 3 BW +70 x 3 BW +70 x 3 BW +70 x 3 BW +45 x 6 BW +45 x 5 SLDL (90 sec RI) 275 x 5 275 x 5 275 x 5 275 x 5 275 x 3 T-Bar Row (60 sec RI) 170 x 3 170 x 3 170 x 3 170 x 3 170 x 3 Super Squat Machine (60 sec RI) 10 plates x 5 14 plates x 5 14 plates x 5 14 plates x 5 14 plates x 5 14 plates x 5 Smith Machine Press (60 sec RI) 225 x 3 225 x 3 225 x 3 225 x 3 225 x 3 225 x 3 225 x 3 225 x 3 Hanging Leg Raise 20 20 http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-29-2008, 10:42 AM	#4746
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	6/29/08 Fullbody * Warmed up shooting for about 15 minutes. I have not shot in a while. My shot was on but my ball handling skills were a little shakey....... Clean-Front Squat-Standing Press Combo (60 sec RIs) 135 x 6 135 x 6 135 x 6 * Love these!! Chins (30 sec RIs) BW x 10 BW x 8 BW x 6 BW x 4 Trap Bar Deads (60 sec RIs) 315 x 10 315 x 10 315 x 10 Fly (60 sec RIs) 65 x 12 65 x 10 Hanging Leg Raise 15 15 DB Swings 40 x 15 40 x 15 3 minutes on the row machine * 5 minutes of stretching http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

07-01-2008, 06:05 AM	#4749
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	6/30/08 Cardio 25 minutes of Heavy Bag work plus 45 minutes walking the dog *trying to add in some cardio days - my weight is down to 191 http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

07-01-2008, 12:12 PM	#4750
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	7/1/08 Fullbody * Warmed up shooting again for about 15 minutes All RIs were 60 secs - I was sweating like crazy. DB Press 95 x 8 DB Row 130 x 12 DB Press 95 x 6 DB Row 130 x 12 DB Press 95 x 7 DB Row 130 x 12 Leg Press 300 x 15 300 x 12 300 x 10 Lying BW Triceps Press 25 25 25 Double Crunch 12 12 12 Reverse Fly 45 x 8 45 x 6 Straight Arm Pulldowns (using an incline bench) 92.5 x 8 92.5 x 7 92.5 x 6 DB Lunge 80 x 5 each DB Side Lunge 80 x 5 each Medicine Ball Pushups 20 20 * 5 minutes on bike http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-26-2008, 10:33 AM	#4743
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I like those workouts, looking good buddy.

06-30-2008, 05:21 PM	#4747
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	I like the good ole squat-clean! Crossfits do em all the time.

07-01-2008, 07:05 PM	#4751
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	That looks like one hell of a workout! Howd you feel?

07-02-2008, 02:42 PM	#4753
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,460 Photos: 1	Ya I got a weighted vest but its only 20lbs. I love em!

07-03-2008, 12:50 PM	#4754
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL THANKS FOR THE COMMENTS http://www.ironmagazineforums.com/on...ml#post1801650 (Weighted vest, combos, circuits, plyos and bag work) http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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