Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 03-09-2009, 06:52 PM

3/9/09

FULLBODY

* 10 minutes of intervals on tread (up to 12.5 rate)

** All RIs 60 secs

Xpload Incline Press
410 x 3
410 x 3
410 x 2
460 x 1 (3 sets)

Weighted Chins
BW +55 x 8
BW +55 x 8
BW +55 x 7

Trapbar Deads
405 x 8
405 x 5

Hanging Leg Raise
15 (2 sets)

Clean/Front Squat/Press COMBO
135 x 6
135 x 5

BW Face Pulls
18
16

Chest Press Machine
190 x 9
190 x 8

Lying BW Triceps Press
26
20

** skipped the rows today

yellowmoomba · 03-11-2009, 07:31 PM

3/11/09

Boxing workout

30 minutes of heavy bag, Pullups, Pushups, DB Press, Side Raises and Jump Ropes

katt · 03-12-2009, 10:04 AM

Quote:

Originally Posted by yellowmoomba

Try 'em .... let me know how it goes.

I'm scared.... I'm not a real... uh... coordinated person sometimes..

I'd probably fall off on the first one

yellowmoomba · 03-12-2009, 06:23 PM

3/12/09

Fullbody

* 8 minutes on tread

Push Press
135 x 8
155 x 3 (4 sets)

Squat
225 x 5
245 x 5
275 x 3

Machine Row
245 x 10 (2 sets)

SLDL
225 x 5
300 x 3 (2 sets)

Dips
15 (2 sets)

Plyo Crossover Pushups
15 (2 sets)

Swissball Rollouts
10 (2 sets)

Mixed Grip Pullups
10 (2 sets)

Trunk Pulldowns
102.5 x 15 (2 sets)

Overhead Squat
45 x 15 (2 sets)

yellowmoomba · 03-14-2009, 03:01 PM

3/14/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Super Squats
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
10 plates x 10

T-bar Rows
170 x 6
170 x 6
170 x 5

DB Press
80 x 12
80 x 8
80 x 7

Single DB Snatch
75 x 3
75 x 3
90 x 3

Upside down Kettleball pushups | Wide Grip Pullups Superset
15 | 10
15 | 8

Ab rollouts
12
12
12

yellowmoomba · 03-16-2009, 07:04 PM

3/16/09

FULLBODY

* Pressed for time today since I worked later than normal - 6 minutes of intervals on tread (level 7,9,11)

** All RIs 60 secs

Xpload Incline Press
360 x 3
430 x 1
470 x 1 * felt kinda heavy today.
360 x 4
360 x 3
360 x 3

Weighted Chins
BW +65 x 8
BW +65 x 7
BW +65 x 5

Trapbar Deads
405 x 7 * goal was 9
405 x 6

Hanging Leg Raise
20

Clean/Front Squat/Press COMBO
115 x 3
145 x 3
155 x 3

Chest Press Machine | Machine Rows SUPERSET
190 x 10 | 245 x 10
190 x 8 | 245 x 8

* Overall, a nice quick workout (40 minutes)

PreMier · 03-17-2009, 12:06 AM

how are you feeling? whats your weight at now?

Burner02 · 03-17-2009, 02:36 AM

dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?

yellowmoomba · 03-17-2009, 06:30 PM

Quote:

Originally Posted by PreMier

how are you feeling? whats your weight at now?

I feel pretty good - Not as strong as I normally feel but still OK. I weigh 183 which is where I want to be. I could stand to lose an inch on my waist but I'm not going to sweat it because I would have to drastically change my diet and with summer coming up that is not realistic nor a priority. I should be putting my boat in the water in two - three weeks

I'm heading to Mesa, AZ next on Sunday for a IT security class so my workouts with be modified. I'm still getting at least two days of weights and one - two days of treadmill, basketball or boxing type workouts. I have a "heavy day" and a "rep day" so I am not getting bored or burnt out.

yellowmoomba · 03-17-2009, 06:35 PM

Quote:

Originally Posted by Burner02

dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?

Hey B...........How's life on the beach?

I don't really notice too many people. However I still chuckle at the knuckleheads curling with their body and throwing down massive weights on the triceps machines (using their traps and back). I do my own thing. Having short RIs keeps the workouts quick and somewhat "cardio" oriented.

katt · 03-17-2009, 09:47 PM

Hey YM... do you get to have any type of fun while you're in Mesa, or is it all work and no play?

PreMier · 03-17-2009, 11:22 PM

i think p-funk lives there? pm him, im sure he would workout with ya

Burner02 · 03-18-2009, 12:16 AM

Quote:

Originally Posted by yellowmoomba

Hey B...........How's life on the beach?

I don't really notice too many people. However I still chuckle at the knuckleheads curling with their body and throwing down massive weights on the triceps machines (using their traps and back). I do my own thing. Having short RIs keeps the workouts quick and somewhat "cardio" oriented.

That's one of my favorite RI entertainment!

are YOU doing????
Now.,..if its a cute girl...ya just wanna go over and offer a tad bit of advice/spot...

yellowmoomba · 03-18-2009, 06:37 PM

Quote:

Originally Posted by Burner02

That's one of my favorite RI entertainment!

are YOU doing????
Now.,..if its a cute girl...ya just wanna go over and offer a tad bit of advice/spot...

yellowmoomba · 03-18-2009, 06:43 PM

3/18/09

Fullbody

* 10 minutes of intervals on tread (up to 12.5 rate)

** Switched things up a bit today. I started with SUPERSETS. Today was my HIGH REP day. Still kept RIs at 60 secs. By the third set I was pretty bushed.

Pullups | Pushups
10 | 25

Wide Supinated Grip Pullups | Pushups
10 | 25

Close Supinated Gip Pullups | Pushups
10 | 18

Super Squat
4 plates x 10
8 plates x 10
10 plates x 10
10 plates x 10

Smith Bench
185 x 14
185 x 10
185 x 8

Machine Pullovers
82.5 x 8
82.5 x 6

SLDL
225 x 10
225 x 10

Standing DB Press
40 x 10
40 x 10
40 x 10

Leg lifts
40
30

Scarface30 · 03-19-2009, 06:07 PM

still moving some good weight in here YM

some excellent chins!

how was Mesa?

yellowmoomba · 03-20-2009, 03:08 PM

Quote:

Originally Posted by Scarface30

still moving some good weight in here YM

some excellent chins!

how was Mesa?

Thanks............I'm heading to Mesa in two days. P-Funk gave me some good ideas.

yellowmoomba · 03-20-2009, 03:25 PM

3/20/09

UPPER

* 5 minutes on tread to warmup

Med/high REP DAY

** RIs 60 seconds

DB Press
85 x 10
85 x 8
85 x 6

Wide Grip Pullups
10
10

Push Press
135 x 5 (3 sets)

T-bar Row
160 x 7
160 x 6

Machine Row
255 x 7

One Armed Machine Row (2 dropsets per arm)
120 x 12 | 10

BW Triceps Press | Curls SUPERSET
20 |45 x 20 (2 sets)

Hanging Leg Raise
20
20

Swiss Ball Rollouts
15
15

Chins
10
10

Front Raise | Side Raise SUPERSET
10 x 20 | 10 x 20

** I jammed my right pinky finger playing ball 13 days ago. It hasn't gotten better so went to the doctor yesterday. It appears I have complete tear of my tendon that extends my last knuckle.....BUMMER. Right now I have picky that looks like a hook. Looks like I'll have another surgery in April. I see the Hand Ortho surgeon on 4/2/09.

Burner02 · 03-20-2009, 05:39 PM

whatcha gonna do in Mesa? that's where an old high school buddy of mine lives...so if I do go to Az when I get home from this desert...that's where I'll end up. There's supposed to be some massive water park to be built in Mesa...gotta see if I can work there...

PreMier · 03-20-2009, 11:47 PM

dude, bball and flag football are kicking your ass.

yellowmoomba · 03-21-2009, 08:08 AM

Quote:

Originally Posted by PreMier

dude, bball and flag football are kicking your ass.

I'm done with football....Basketball hasn't been too bad. Hopefully this is a minor set back.....

Stewart14 · 03-21-2009, 09:56 AM

i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there

yellowmoomba · 03-21-2009, 01:36 PM

Quote:

Originally Posted by Stewart14

i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there

.........When you play sports.....you get hurt. I'm used to it.

yellowmoomba · 03-21-2009, 01:38 PM

3/21/09

Ran a 5K this morning.

It was a charity event for a childrens hospital.

yellowmoomba · 03-28-2009, 07:19 PM

3/23 and 3/25/09 -

UPPER BODY workouts at the hotel.........

Pullups
Pushups
Rows
DB Press
Shoulder press
front raise
side raise
curl
bw triceps press

...........Just got home this morning at 6am. Will hit the gym tomorrow for some lower body stuff.

yellowmoomba · 03-29-2009, 03:51 PM

3/29/08

FULLBODY (HEAVY)

*10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
320 x 10

Weighted Chins
BW +45 x 8

Xpload Incline Press
320 x 8

Weighted Chins
BW +60 x 5

Xpload Incline Press
320 x 8

Weighted Chins
BW +75 x 4

Xpload Incline Press
320 x 8

Weighted Chins
BW +90 x 3

Xpload Incline Press
410 x 2

Trapbar Deads
405 x 5 (3 sets)

Super Squat
8 plates x 6 (2 sets)

Hanging Leg Raise
15 (2 sets)

Chest Press Machine | Machine Rows SUPERSET
205 x 7 | 255 x 10
205 x 6 | 255 x 8

Burner02 · 03-29-2009, 04:57 PM

hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.

yellowmoomba · 03-29-2009, 06:38 PM

Quote:

Originally Posted by Burner02

hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.

I was out there for an IT security class. It seems like a nice place to live....except for the 100+ degree days...

I see you are hitting the weights.....

Keep it up.

Burner02 · 03-29-2009, 07:07 PM

I gotta keep your physical abilities sort in sight, my friend...
Really? What class? A certification class?
i have to take my Security +, its DoD mandated, but that's fine...I'm gonna get my CCNA and CISSP certs so the Sec+ will be a good 1st stepping stone.
Well, 100 is ok...it the 120 that's gonna suck. But, as my friend reminds me: its awesome 9 months of the year, miserable for 3...so 9 months of convertable/sport biking weather...that's a good trade-off.
If things work out here $$-wise...with the soft market there...get a nice house for reasonable with a pool...

Scarface30 · 03-30-2009, 09:10 PM

kicking butt in here like normal YM

back to those superset-type things you were doing before? I should start doing those again sometime, I really enjoyed them.

do you play basketball often? I just played for the first time on Sunday since last summer I think. wasn't too bad, still got that J

lol

03-09-2009, 06:52 PM	#271
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/9/09 FULLBODY * 10 minutes of intervals on tread (up to 12.5 rate) All RIs 60 secs Xpload Incline Press 410 x 3 410 x 3 410 x 2 460 x 1 (3 sets) Weighted Chins BW +55 x 8 BW +55 x 8 BW +55 x 7 Trapbar Deads 405 x 8 405 x 5 Hanging Leg Raise 15 (2 sets) Clean/Front Squat/Press COMBO 135 x 6 135 x 5 BW Face Pulls 18 16 Chest Press Machine 190 x 9 190 x 8 Lying BW Triceps Press 26 20 skipped the rows today 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."

03-11-2009, 07:31 PM	#272
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/11/09 Boxing workout 30 minutes of heavy bag, Pullups, Pushups, DB Press, Side Raises and Jump Ropes 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."

03-12-2009, 06:23 PM	#274
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/12/09 Fullbody * 8 minutes on tread Push Press 135 x 8 155 x 3 (4 sets) Squat 225 x 5 245 x 5 275 x 3 Machine Row 245 x 10 (2 sets) SLDL 225 x 5 300 x 3 (2 sets) Dips 15 (2 sets) Plyo Crossover Pushups 15 (2 sets) Swissball Rollouts 10 (2 sets) Mixed Grip Pullups 10 (2 sets) Trunk Pulldowns 102.5 x 15 (2 sets) Overhead Squat 45 x 15 (2 sets) 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."

03-14-2009, 03:01 PM	#275
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/14/09 Fullbody * 5 minutes on tread RIs 60 seconds Super Squats 10 plates x 5 12 plates x 5 14 plates x 5 16 plates x 5 10 plates x 10 T-bar Rows 170 x 6 170 x 6 170 x 5 DB Press 80 x 12 80 x 8 80 x 7 Single DB Snatch 75 x 3 75 x 3 90 x 3 Upside down Kettleball pushups \| Wide Grip Pullups Superset 15 \| 10 15 \| 8 Ab rollouts** 12 12 12 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."

03-16-2009, 07:04 PM	#276
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/16/09 FULLBODY * Pressed for time today since I worked later than normal - 6 minutes of intervals on tread (level 7,9,11) All RIs 60 secs Xpload Incline Press** 360 x 3 430 x 1 470 x 1 * felt kinda heavy today. 360 x 4 360 x 3 360 x 3 Weighted Chins BW +65 x 8 BW +65 x 7 BW +65 x 5 Trapbar Deads 405 x 7 * goal was 9 405 x 6 Hanging Leg Raise 20 Clean/Front Squat/Press COMBO 115 x 3 145 x 3 155 x 3 Chest Press Machine \| Machine Rows SUPERSET 190 x 10 \| 245 x 10 190 x 8 \| 245 x 8 * Overall, a nice quick workout (40 minutes) 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."

03-17-2009, 12:06 AM	#277
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	how are you feeling? whats your weight at now? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-17-2009, 02:36 AM	#278
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	dang high-speed! I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-17-2009, 09:47 PM	#281
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey YM... do you get to have any type of fun while you're in Mesa, or is it all work and no play?

03-17-2009, 11:22 PM	#282
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i think p-funk lives there? pm him, im sure he would workout with ya P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-18-2009, 06:43 PM	#285
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/18/09 Fullbody * 10 minutes of intervals on tread (up to 12.5 rate) Switched things up a bit today. I started with SUPERSETS. Today was my HIGH REP day. Still kept RIs at 60 secs. By the third set I was pretty bushed. Pullups \| Pushups 10 \| 25 Wide Supinated Grip Pullups \| Pushups 10 \| 25 Close Supinated Gip Pullups \| Pushups 10 \| 18 Super Squat 4 plates x 10 8 plates x 10 10 plates x 10 10 plates x 10 Smith Bench 185 x 14 185 x 10 185 x 8 Machine Pullovers 82.5 x 8 82.5 x 6 SLDL 225 x 10 225 x 10 Standing DB Press 40 x 10 40 x 10 40 x 10 Leg lifts** 40 30 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."

03-19-2009, 06:07 PM	#286
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	still moving some good weight in here YM some excellent chins! how was Mesa? Warning: Seismic Testing Zone

03-20-2009, 03:25 PM	#288
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/20/09 UPPER * 5 minutes on tread to warmup Med/high REP DAY RIs 60 seconds DB Press 85 x 10 85 x 8 85 x 6 Wide Grip Pullups 10 10 Push Press 135 x 5 (3 sets) T-bar Row 160 x 7 160 x 6 Machine Row 255 x 7 One Armed Machine Row (2 dropsets per arm) 120 x 12 \| 10 BW Triceps Press \| Curls SUPERSET 20 \|45 x 20 (2 sets) Hanging Leg Raise 20 20 Swiss Ball Rollouts 15 15 Chins 10 10 Front Raise \| Side Raise SUPERSET 10 x 20 \| 10 x 20 I jammed my right pinky finger playing ball 13 days ago. It hasn't gotten better so went to the doctor yesterday. It appears I have complete tear of my tendon that extends my last knuckle.....BUMMER. Right now I have picky that looks like a hook. Looks like I'll have another surgery in April. I see the Hand Ortho surgeon on 4/2/09. 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."

03-20-2009, 05:39 PM	#289
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	whatcha gonna do in Mesa? that's where an old high school buddy of mine lives...so if I do go to Az when I get home from this desert...that's where I'll end up. There's supposed to be some massive water park to be built in Mesa...gotta see if I can work there... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-20-2009, 11:47 PM	#290
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	dude, bball and flag football are kicking your ass. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-21-2009, 09:56 AM	#292
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there http://futuretrainer.blogspot.com/ --My new blog!!

03-21-2009, 01:38 PM	#294
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/21/09 Ran a 5K this morning. It was a charity event for a childrens hospital. 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."

03-28-2009, 07:19 PM	#295
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/23 and 3/25/09 - UPPER BODY workouts at the hotel......... Pullups Pushups Rows DB Press Shoulder press front raise side raise curl bw triceps press ...........Just got home this morning at 6am. Will hit the gym tomorrow for some lower body stuff. 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."

03-29-2009, 03:51 PM	#296
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/29/08 FULLBODY (HEAVY) 10 minutes on tread * All RIs 60 seconds Xpload Incline Press 320 x 10 Weighted Chins BW +45 x 8 Xpload Incline Press 320 x 8 Weighted Chins BW +60 x 5 Xpload Incline Press 320 x 8 Weighted Chins BW +75 x 4 Xpload Incline Press 320 x 8 Weighted Chins BW +90 x 3 Xpload Incline Press 410 x 2 Trapbar Deads 405 x 5 (3 sets) Super Squat 8 plates x 6 (2 sets) Hanging Leg Raise 15 (2 sets) Chest Press Machine \| Machine Rows SUPERSET 205 x 7 \| 255 x 10 205 x 6 \| 255 x 8 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."

03-29-2009, 04:57 PM	#297
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-29-2009, 07:07 PM	#299
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	I gotta keep your physical abilities sort in sight, my friend... Really? What class? A certification class? i have to take my Security +, its DoD mandated, but that's fine...I'm gonna get my CCNA and CISSP certs so the Sec+ will be a good 1st stepping stone. Well, 100 is ok...it the 120 that's gonna suck. But, as my friend reminds me: its awesome 9 months of the year, miserable for 3...so 9 months of convertable/sport biking weather...that's a good trade-off. If things work out here $$-wise...with the soft market there...get a nice house for reasonable with a pool... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-30-2009, 09:10 PM	#300
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	kicking butt in here like normal YM back to those superset-type things you were doing before? I should start doing those again sometime, I really enjoyed them. do you play basketball often? I just played for the first time on Sunday since last summer I think. wasn't too bad, still got that J lol Warning: Seismic Testing Zone

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