Weighted vest, combos, circuits, plyos and bag work

katt · 03-31-2009, 06:32 AM

doesn't look like your injury is affecting your workouts much.. nice job!

yellowmoomba · 03-31-2009, 07:39 AM

Quote:

Originally Posted by Burner02

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...

The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........

I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now

I wish I could spend more time testing things out.

Yeah.......120 is HOT!!

yellowmoomba · 03-31-2009, 07:42 AM

Quote:

Originally Posted by Scarface30

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

I was playing every Saturday until I jacked up my finger. I see the hand surgeon on Thursday. X-rays indicated there are no broken bones so I assume it will be a pretty simple tendon repair then back to hoops in 6-8 weeks.

yellowmoomba · 03-31-2009, 07:44 AM

Quote:

Originally Posted by katt

doesn't look like your injury is affecting your workouts much.. nice job!

Thanks.....my workouts aren't suffering but my typing skills have diminished....haha You use your pinky quite a bit.

Burner02 · 03-31-2009, 11:17 AM

Quote:

Originally Posted by yellowmoomba

The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........

I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now

I wish I could spend more time testing things out.

Yeah.......120 is HOT!!

sweet!
I know about the security! most people have no clue how to lock up their small business or home security...
I'm starting back int omy certs here. i'm starting with:
Server+, then Security+ (DoD mandated) then CCNA and then the CISSP.
MAYBE go back n get my MCSE after that.
A buddy of mine is sending me materisal sot study for a position with him when I get home, so gonna add THAT to my reading list...will deal with Unix...blech..never liked it...but at least now I guess Unix has a GUI to work with? I HATE THE VI EDITOR!

I'm finding out that other companies here are paying up to about 50k/year more than what I'm making to do nearly the same thing...so after a couple more months and another cert or two...am gonna apply to them.

Burner02 · 03-31-2009, 11:20 AM

Quote:

Originally Posted by yellowmoomba

Thanks.....my workouts aren't suffering but my typing skills have diminished....haha You use your pinky quite a bit.

remember: the secret lies within the pinky:
"Po: Nope. I figured it out. Skadoosh!"
- Kung Fu Panda

yellowmoomba · 03-31-2009, 06:06 PM

Quote:

Originally Posted by Burner02

sweet!
I know about the security! most people have no clue how to lock up their small business or home security...
I'm starting back int omy certs here. i'm starting with:
Server+, then Security+ (DoD mandated) then CCNA and then the CISSP.
MAYBE go back n get my MCSE after that.
A buddy of mine is sending me materisal sot study for a position with him when I get home, so gonna add THAT to my reading list...will deal with Unix...blech..never liked it...but at least now I guess Unix has a GUI to work with? I HATE THE VI EDITOR!

I'm finding out that other companies here are paying up to about 50k/year more than what I'm making to do nearly the same thing...so after a couple more months and another cert or two...am gonna apply to them.

VI is the bomb..........You have to learn LINUX!!

yellowmoomba · 03-31-2009, 06:13 PM

3/31/09

Fullbody

* 8 minutes of intervals on treadmill up to 12.5 rate

** Higher reps today

Push Press
135 x 6
135 x 6
135 x 8
135 x 8

SLDL
245 x 5
245 x 5
* low back a little sore from Monday

T-bar Row
135 x 10 (3 sets)

Dips
20
15
12

Hanging Leg Raise
+8lbs x 15
+15lbs x 12

Trunk Pulldowns
97.5 x 20 (2 sets)

DB Curls
45 x 10 (2 sets)
* arm feels pretty good. I haven't been able to do curls for about 18 months.

Lying BW Triceps Press
25 (2 sets)

Leg Press Machine
200 x 20 (3 sets)

Supinated Close Grip Pullups
10

Supinated Wide Grip Pullups
10

Burner02 · 03-31-2009, 06:35 PM

Quote:

Originally Posted by yellowmoomba

VI is the bomb..........You have to learn LINUX!!

gonna have to...especially with that stuff my buddy wants me to learn.

Good lookin' workout!

yellowmoomba · 04-02-2009, 01:13 PM

4/2/09

UPPER Body

* Pressed for time today - done in 30 minutes.

** 4 minute warmup on tread

*** All RIs 60 seconds

Smith Bench
185 x 15

Wide Grirp Pullups
15

Smith Bench
185 x 15

Wide Grirp Pullups
15

Smith Bench
185 x 15

Wide Grirp Pullups
15

Push Press
95 x 15

Hammer Shrugs
270 x 10

Push Press
95 x 15

Hammer Shrugs
180 x 15

Push Press
95 x 15

Hammer Shrugs
180 x 15

Machine Row
200 x 8

Medicine Ball Pushup
20

Machine Row
200 x 8

Medicine Ball Pushup
20

## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.

Stewart14 · 04-02-2009, 01:34 PM

Quote:

Originally Posted by yellowmoomba

## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.

are you still going to be able to work out like you do at least? Can you improvise with the finger straight?

yellowmoomba · 04-02-2009, 06:35 PM

Quote:

Originally Posted by Stewart14

are you still going to be able to work out like you do at least? Can you improvise with the finger straight?

I'm sure I'll figure something out. My grip may be a little off but it should not be that big of a deal. I'm more concerned about getting it wet since boating season is almost here

Also - my typing will definitely slow down

yellowmoomba · 04-04-2009, 10:58 AM

4/4/09

LOWER

* 10 minutes of intervals (8/10/12/10 rates) on tread

Squat
225 x 10
275 x 3
225 x 8
* No knee pains

SLDL
225 x 8
225 x 8
* no grip due to brace on pinky

Seated Calf Raises
45 x 15 (3 sets)

Overhead Squats holding 45lb plate
15
15

Core:

Swiss Ball Rollouts
15
15

Leg Lifts
35
30

Trunk Pulldowns
97.5 x 15
97.5 x 12
* no grip again.......

Decline Situps
+8 lbs x 10
12

yellowmoomba · 04-08-2009, 02:05 PM

4/7/09

Surgery:

Had a pin implanted in right pinky yesterday. Should get it taken out in 6 weeks. Debating whether or not to hit the gym tonight. My finger is throbbing pretty good. Looks like I'll be using a lot of machines for a while.

Description

Mallet Finger Injuries - Orthogate - Improving orthopedic care, education and research with Internet technologies

yellowmoomba · 04-08-2009, 07:02 PM

4/08/09

UPPER

* 5 minutes on tread

** RIs 60 seconds

Xplode Incline Press
330 x 8
330 x 6 (2 sets)
330 x 5 (2 sets)
380 x 3
430 x 2
270 x 12

Supinated Grip Pullups
10 (4 sets)
* it was tough to hold on to the bar without using my pinky

Push Press
135 x 5 (3 sets)

Machine Row
200 x 7 (2 sets)
* same problem as pullups

Smith CG Press
225 x 5
185 x 10
185 x 9 (2 sets)

EZ Bar Curls
85 x 12 (3 sets)

Not a bad workout considering I had surgery less than 24 hours ago. Tomorrow I'll do a LOWER and CORE workout.

Burner02 · 04-09-2009, 10:02 AM

wow/...u can do that right after surgury? You sir, are an animal!

How do u like those over head squats?

yellowmoomba · 04-09-2009, 05:35 PM

Quote:

Originally Posted by Burner02

wow/...u can do that right after surgery? You sir, are an animal!

How do u like those over head squats?

OH squats are great

I can definitely feel them in my core.

Burner02 · 04-09-2009, 09:20 PM

I'll have to give them a whirl

yellowmoomba · 04-11-2009, 12:46 PM

4/11/09

FULLBODY

* 10 minutes on tread

Squat
225 x 5 (4 sets)

Supinated Close Grip Pullups
12 (3 sets)

Decline Situps
20 (3 sets)

SLDL
135 x 15 (3 sets)

Lying BW Triceps Press
20 (3 sets)

One Armed Machine Row
120 x 12 (2 sets)

Chest Press Machine
195 x 8 (3 sets)

Leg Press Machine
300 x 10
360 x 10
380 x 7

Burner02 · 04-12-2009, 12:13 AM

Hey bud!
Happy Easter to you and your family!

yellowmoomba · 04-13-2009, 06:15 PM

Quote:

Originally Posted by Burner02

Hey bud!
Happy Easter to you and your family!

Thanks B. You too. Did you get a chocolate bunny?

yellowmoomba · 04-13-2009, 06:21 PM

4/13/09

FULLBODY

* 10 minutes of intervals on treadmill (7/9/11/12.5 rates)

Chins
12
10
9
* these were tough with a bad finger

Super Squats
10 plates x 10 (3 sets)

Xpload Incline Press (level 1)
340 x 8
340 x 5 (3 sets)

Xpload Incline Press (level 2)
340 x 4

Xpload Incline Press (level 3)
270 x 8
* more stress on the shoulders as the levels go up

Lying leg lifts
35
35
20

Reverse Fly
35 x 12
35 x 10
35 x 9

Dips
20
15

Decline Situps
20
15

Row machine
180 x 7
150 x 12

Planks
60 seconds (2 sets)

Hanging Leg Raise
15

Burner02 · 04-13-2009, 10:59 PM

Quote:

Originally Posted by yellowmoomba

Thanks B. You too. Did you get a chocolate bunny?

no...

...I may get a few AFTER THE FACT...do people not understand the nature of a bodybuilder? I can only eat a chocolate bunny ON easter for the cals to not count! Its some sort of tempural flux in the universe..and they MISSED it.

BUT! I did get some girl scout cookies...thin mints. Almost makes up for it!

yellowmoomba · 04-15-2009, 07:57 PM

4/15/09

FULLBODY

* 10 minutes on treadmill (various inclines and speeds)

Xpload incline press (level 6) * closer to a shoulder press
180 x 15
230 x 12
270 x 8
270 x 5
270 x 5

T-bar Row
135 x 10 (3 sets)

Leg Press
400 x 8 (3 sets)

Swiss Ball Rollouts
15 (3 sets)

Pushups on Kettleballs
15

EZ Bar Curl
95 x 8

Pushups on Kettleballs
15

EZ Bar Curl
95 x 8

Pushups on Kettleballs
20

EZ Bar Curl
95 x 8

Lunge
95 x 10 steps (each leg)

OH Squat holding 45lbs
20 (2 sets)

yellowmoomba · 04-17-2009, 12:54 PM

4/17/09

FULLBODY

* 5 minutes on tread to warmup
** Kept RIs to 60 secs

Supinated Grip Pullups (close)
10
10

Medium Sup Grip Pullups
10

Wide SupGrip Pullups
9

Squat
225 x 12 (2 sets)

Smith CG Press
185 x 15
185 x 12
185 x 10

Lying Leg Lifts
50
30

Reverse Fly
40 x 12
40 x 10 (2 sets)

Lying Triceps Press
15
* stopped...shoulder pain

SLDL
135 x 10
185 x 15
235 x 4
235 x 5

Side Raise
25 x 10 (2 sets)

Trunk Pulldowns
97.5 x 15 (3 sets)

Roman Chair Leg Lifts
20 (2 sets)

OH Squats holding 45 lb plate
15 (2 sets)

** It's about time for a workout shift. My left shoulder started to get better but the pain is back..probably from the 3 FB workouts so I'm going to limit my OH Pressing and only do pushing exercises 1 to 2 days to see if things get better. Also many of my normal exercises are not feasible with this pin in my finger. I will get the pin pulled out on 5.21.09 so I have 5 weeks to go. I'm thinking an Upper/Lower/Fullbody split or maybe a Pull/Push/Legs routine. I'll probably add in more core and cardio since summer time is almost here.

yellowmoomba · 04-20-2009, 08:16 PM

4/20/09

FULLBODY

* Decided to only lift 2 days this week without any OH movements to give my shoulder a break

** 10 minutes of intervals (8,9,10,11 rates)

Deads
315 x 5 (2 sets)

Chins
12, 9

Lying Leg Lifts
40, 30

Xpload Incline Press (level 1)
340 x 7, 5, 5, 4

T-bar Row
135 x 12, 10

Hanging Leg Raise
15 (2 sets)

Trunk Pulldowns
97.5 x 15, 12

Burner02 · 04-20-2009, 09:37 PM

you sir, are a machine! How long did that take?

yellowmoomba · 04-21-2009, 06:45 AM

Quote:

Originally Posted by Burner02

you sir, are a machine! How long did that take?

Thanks B. Total time including warmup was 45 minutes. I've been having some nagging injuries so I decided to cut some volume this week. The deads felt OK. I haven't done conventional deads in a while. The chins felt real good. I'm trying to hit my pecs on the bar so I'm getting some good ROM. It's a nice break from doing the heavy weighted chins.

Burner02 · 04-21-2009, 07:31 AM

way to go!
i guess was lazy...as long as my chin cleared the bar, I was happy...but now that I'm starting from scratch again, might as well do them as you do!

yellowmoomba · 04-24-2009, 01:25 PM

4/24/09

Fullbody

* 10 minutes of intervals on tread (8,10,12,12.5 rates)

** RIs 60-75 seconds

Squat
225 x 13
225 x 10
225 x 5 (slowed tempo)

Supinated Grip Pullups
15 (close)
12 (medium)
9 (wide)

Smith Bench
185 x 14
185 x 12
185 x 10

Smith CG Bench
135 x 16
135 x 10

Trunk Pulldowns
97.5 x 15 (2 sets)

Machine Row
180 x 8 (2 sets)

Lying Leg Lifts
40

* Legs were fresh but still had shoulder pain.

03-31-2009, 06:13 PM	#308
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/31/09 Fullbody * 8 minutes of intervals on treadmill up to 12.5 rate Higher reps today Push Press 135 x 6 135 x 6 135 x 8 135 x 8 SLDL** 245 x 5 245 x 5 * low back a little sore from Monday T-bar Row 135 x 10 (3 sets) Dips 20 15 12 Hanging Leg Raise +8lbs x 15 +15lbs x 12 Trunk Pulldowns 97.5 x 20 (2 sets) DB Curls 45 x 10 (2 sets) * arm feels pretty good. I haven't been able to do curls for about 18 months. Lying BW Triceps Press 25 (2 sets) Leg Press Machine 200 x 20 (3 sets) Supinated Close Grip Pullups 10 Supinated Wide Grip Pullups 10 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."

04-02-2009, 01:13 PM	#310
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/2/09 UPPER Body * Pressed for time today - done in 30 minutes. 4 minute warmup on tread * All RIs 60 seconds Smith Bench 185 x 15 Wide Grirp Pullups 15 Smith Bench 185 x 15 Wide Grirp Pullups 15 Smith Bench 185 x 15 Wide Grirp Pullups 15 Push Press 95 x 15 Hammer Shrugs 270 x 10 Push Press 95 x 15 Hammer Shrugs 180 x 15 Push Press 95 x 15 Hammer Shrugs 180 x 15 Machine Row 200 x 8 Medicine Ball Pushup 20 Machine Row 200 x 8 Medicine Ball Pushup 20 ## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while. 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."

04-04-2009, 10:58 AM	#313
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/4/09 LOWER * 10 minutes of intervals (8/10/12/10 rates) on tread Squat 225 x 10 275 x 3 225 x 8 * No knee pains SLDL 225 x 8 225 x 8 * no grip due to brace on pinky Seated Calf Raises 45 x 15 (3 sets) Overhead Squats holding 45lb plate 15 15 Core: Swiss Ball Rollouts 15 15 Leg Lifts 35 30 Trunk Pulldowns 97.5 x 15 97.5 x 12 * no grip again....... Decline Situps +8 lbs x 10 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."

04-08-2009, 02:05 PM	#314
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/7/09 Surgery: Had a pin implanted in right pinky yesterday. Should get it taken out in 6 weeks. Debating whether or not to hit the gym tonight. My finger is throbbing pretty good. Looks like I'll be using a lot of machines for a while. Description Mallet Finger Injuries - Orthogate - Improving orthopedic care, education and research with Internet technologies 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."

04-08-2009, 07:02 PM	#315
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/08/09 UPPER * 5 minutes on tread RIs 60 seconds Xplode Incline Press 330 x 8 330 x 6 (2 sets) 330 x 5 (2 sets) 380 x 3 430 x 2 270 x 12 Supinated Grip Pullups** 10 (4 sets) * it was tough to hold on to the bar without using my pinky Push Press 135 x 5 (3 sets) Machine Row 200 x 7 (2 sets) * same problem as pullups Smith CG Press 225 x 5 185 x 10 185 x 9 (2 sets) EZ Bar Curls 85 x 12 (3 sets) Not a bad workout considering I had surgery less than 24 hours ago. Tomorrow I'll do a LOWER and CORE workout. 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."

03-31-2009, 06:32 AM	#301
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	doesn't look like your injury is affecting your workouts much.. nice job!

04-09-2009, 10:02 AM	#316
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	wow/...u can do that right after surgury? You sir, are an animal! How do u like those over head squats? 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

04-09-2009, 09:20 PM	#318
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	I'll have to give them a whirl 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

04-11-2009, 12:46 PM	#319
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/11/09 FULLBODY * 10 minutes on tread Squat 225 x 5 (4 sets) Supinated Close Grip Pullups 12 (3 sets) Decline Situps 20 (3 sets) SLDL 135 x 15 (3 sets) Lying BW Triceps Press 20 (3 sets) One Armed Machine Row 120 x 12 (2 sets) Chest Press Machine 195 x 8 (3 sets) Leg Press Machine 300 x 10 360 x 10 380 x 7 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."

04-12-2009, 12:13 AM	#320
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	Hey bud! Happy Easter to you and your family! 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

04-13-2009, 06:21 PM	#322
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/13/09 FULLBODY * 10 minutes of intervals on treadmill (7/9/11/12.5 rates) Chins 12 10 9 * these were tough with a bad finger Super Squats 10 plates x 10 (3 sets) Xpload Incline Press (level 1) 340 x 8 340 x 5 (3 sets) Xpload Incline Press (level 2) 340 x 4 Xpload Incline Press (level 3) 270 x 8 * more stress on the shoulders as the levels go up Lying leg lifts 35 35 20 Reverse Fly 35 x 12 35 x 10 35 x 9 Dips 20 15 Decline Situps 20 15 Row machine 180 x 7 150 x 12 Planks 60 seconds (2 sets) Hanging Leg Raise 15 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."

04-15-2009, 07:57 PM	#324
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/15/09 FULLBODY * 10 minutes on treadmill (various inclines and speeds) Xpload incline press (level 6) * closer to a shoulder press 180 x 15 230 x 12 270 x 8 270 x 5 270 x 5 T-bar Row 135 x 10 (3 sets) Leg Press 400 x 8 (3 sets) Swiss Ball Rollouts 15 (3 sets) Pushups on Kettleballs 15 EZ Bar Curl 95 x 8 Pushups on Kettleballs 15 EZ Bar Curl 95 x 8 Pushups on Kettleballs 20 EZ Bar Curl 95 x 8 Lunge 95 x 10 steps (each leg) OH Squat holding 45lbs 20 (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."

04-17-2009, 12:54 PM	#325
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/17/09 FULLBODY * 5 minutes on tread to warmup Kept RIs to 60 secs Supinated Grip Pullups (close) 10 10 Medium Sup Grip Pullups 10 Wide SupGrip Pullups 9 Squat 225 x 12 (2 sets) Smith CG Press 185 x 15 185 x 12 185 x 10 Lying Leg Lifts 50 30 Reverse Fly 40 x 12 40 x 10 (2 sets) Lying Triceps Press** 15 * stopped...shoulder pain SLDL 135 x 10 185 x 15 235 x 4 235 x 5 Side Raise 25 x 10 (2 sets) Trunk Pulldowns 97.5 x 15 (3 sets) Roman Chair Leg Lifts 20 (2 sets) OH Squats holding 45 lb plate 15 (2 sets) ** It's about time for a workout shift. My left shoulder started to get better but the pain is back..probably from the 3 FB workouts so I'm going to limit my OH Pressing and only do pushing exercises 1 to 2 days to see if things get better. Also many of my normal exercises are not feasible with this pin in my finger. I will get the pin pulled out on 5.21.09 so I have 5 weeks to go. I'm thinking an Upper/Lower/Fullbody split or maybe a Pull/Push/Legs routine. I'll probably add in more core and cardio since summer time is almost here. 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."

04-20-2009, 08:16 PM	#326
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/20/09 FULLBODY * Decided to only lift 2 days this week without any OH movements to give my shoulder a break 10 minutes of intervals (8,9,10,11 rates) Deads 315 x 5 (2 sets) Chins 12, 9 Lying Leg Lifts 40, 30 Xpload Incline Press (level 1) 340 x 7, 5, 5, 4 T-bar Row 135 x 12, 10 Hanging Leg Raise 15 (2 sets) Trunk Pulldowns** 97.5 x 15, 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."

04-20-2009, 09:37 PM	#327
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	you sir, are a machine! How long did that take? 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

04-21-2009, 07:31 AM	#329
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	way to go! i guess was lazy...as long as my chin cleared the bar, I was happy...but now that I'm starting from scratch again, might as well do them as you do! 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

04-24-2009, 01:25 PM	#330
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	4/24/09 Fullbody * 10 minutes of intervals on tread (8,10,12,12.5 rates) RIs 60-75 seconds Squat 225 x 13 225 x 10 225 x 5 (slowed tempo) Supinated Grip Pullups 15 (close) 12 (medium) 9 (wide) Smith Bench 185 x 14 185 x 12 185 x 10 Smith CG Bench 135 x 16 135 x 10 Trunk Pulldowns 97.5 x 15 (2 sets) Machine Row 180 x 8 (2 sets) Lying Leg Lifts** 40 * Legs were fresh but still had shoulder pain. 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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