yellowmoomba

4/27/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 9, 10, 12)

** RIs 60 seconds

Xpload Incline Press (level 1)
340 x 6 * goal was 9

Chins
15

Xpload Incline Press (level 1)
340 x 6

Chins
12

Xpload Incline Press (level 1)
340 x 5

Chins
10

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Xpload Incline Press (level 3)
270 x 6

T-Bar Row
135 x 8

Hanging Leg Raise
20
15

Super Squat
8 plates x 5
10 plates x 5
12 plates x 5
14 plates x 5

Lying Leg Lifts
50

Dips
20
10

Trunk Pulldowns
97.5 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."

yellowmoomba

4/29/09

Fullbody

* had to rush and get home today since my wife was running a 5K race tonight.

** 1000 Meters on Row Machine to warmup (3 min. 40 seconds)

*** RIs 60 seconds

Weight: 183 today

Smith Bench (various grip widths)
185 x 15
185 x 11
185 x 10
185 x 6
185 x 6

Reverse Fly
40 x 12
40 x 10
40 x 8


SLDL
225 x 15

Hanging Leg Raise
15 (2 sets)

Kettle Ball Pushups w/ feet on 16 inch platform
20 (2 sets)

EZ Bar Curls
85 x 10 (2 sets)

Lying leg lifts
30

Flags
5

Side Raise
20 x 15 (2 sets)

Medicine Ball Pushups
20
18

Wide Grip Pullups
15
8

* Got it all done in less than 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."

yellowmoomba

5/1/09

FULLBODY

* 10 minutes of intervals (8,9,10 and 12.5 rates)

Weight: 185

Supinated close grip pullups
15
12

Xpload Incline Press (level 6)
270 x 8
300 x 4

Supinated medium grip pullups
10
8

Xpload Incline Press (level 4)
270 x 7
270 x 6

Squat
225 x 8 (3 sets)

Hanging Leg Raise
15

Hammer Shrugs
180 x 20
270 x 10 (2 sets)

Plank
75 seconds

Side planks
30 seconds each side

Side Bends
70 x 10 (2 sets each side)

Dips
22
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."

yellowmoomba

5/4/09

Fullbody

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

** RIs 60 seconds

Xpload Incline Press (level 1)
400 x 3

Chins
15

Xpload Incline Press (level 1)
400 x 3

Chins
12

Xpload Incline Press (level 1)
400 x 3

Chins
10

Xpload Incline Press (level 6)
270 x 6

T-Bar Row
145 x 6

Xpload Incline Press (level 6)
270 x 7

T-Bar Row
145 x 7

Xpload Incline Press (level 6)
270 x 6

T-Bar Row
145 x 6

Hanging Leg Raise
10 (2 sets)

Leg Press
420 x 8 (3 sets)

Low cable side raise
17.5 x 8 (2 sets)

DB Press
50 x 20 (2 sets)
* wanted to do flys but my shoulder hurt so I did some high rep presses

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."

yellowmoomba

5/6/09

Fullbody

* 10 minutes of intervals on tread (rates 8, 10, 11, 12.5)

** RIs 60 seconds

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
12

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
13

Xpload Incline Press (level 3)
360 x 3

Supinate Medium Grip Pullups
12

Trapbar Deads
315 x 12 (3 sets)

Hanging Leg Raise
10 (2 sets)

Machine Chest Press
205 x 6
205 x 5
205 x 5

Machine Row
180 x 10
200 x 8

Planks
75 seconds
75 seconds
60 seconds

Myofascia Stretches
5 minutes
* These felt great!!

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."

yellowmoomba

Two weeks to go until I get the pin taken out of my finger. It's been in there for four weeks. My weights haven't suffered too much. I haven't gone heavy on most of my pulling movements since I cannot get a very good grip due to the pin.

I'm looking forward to hooping and hitting the heavy bag again. I think it's about time to break out the weighted vest too.

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."

Burner02

Nice looking workouts, amigo!
I'm gonna bump up from walking a couple miles at night to jogging/running.
I've got my ta-50 weighted armor. I think its 20-30lbs.

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

yellowmoomba

Sounds good. I'd hold off on the armor until you can get your body used to running a couple miles with just your BW.

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."

yellowmoomba

5/8/09

Fullbody

* 10 minutes of intervals on tread (rates 8.5, 10.5, 12.5, 12.5)

DB Press
85 x 8
85 x 5 (2 sets)
* pretty weak but I'm cautious while rehabing my shoulder

Squat
225 x 10
245 x 5
225 x 8

Superset Wide Grip Pullups/Dips
8/8 (3 sets)

DONE - quick workout today at lunch. Got the basics in.

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."

Burner02

that's my thoughts too.

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

yellowmoomba

5/11/09

Fullbody

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

** Went heavy today on Chins and TB deads

Weighted Chins
BW +90 x 3
BW +100 x 2
BW +115 x 1
BW +90 x 3
BW +90 x 3

Xpload Incline Press (level 1)
360 x 5
360 x 4 (3 sets)

Trapbar Deads
405 x 6
405 x 3

Hanging Leg Raise
15 (2 sets)

Weighted Dips
BW +45 x 10 (2 sets)

Row Machine
200 x 6
200 x 5

Hanging Leg Raise
12 (2 sets)

Myofascial Stretches
5 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."

yellowmoomba

5/13/09

Fullbody

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

** RIs 60 seconds

4 Alternating sets

A) Smith Bench
205 x 10

B) T-Bar Row
135 x 10

Super Squat
* knee pain......so I stopped

Supinated Grip Pullups with knees raised
8
7
5
*these are tough

Med Ball Pushups
20 (3 sets)

SLDL
225 x 10
225 x 8

Hanging Leg Raise
15 (2 sets)

OH Sumo Stance Squats
45 x 15
65 x 12
85 x 12
* since I did not do Super Squats I wanted to do another Lower movement

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."

Burner02

how's the knee?
That 'thing' that popped behind my right leg the other seems to feel ok...gonna do legs this afternoon...see how that goes...

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

yellowmoomba

5/15/09

Fullbody

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

** RIs 60 seconds

Wide Pullups
12
10
10
8

Push Press
95 x 8 (2 sets)
* NO PAIN

Clean/Front Squat/Push Press COMBO
95 x 10 (3 sets)

Plank
120 seconds

SUPERSET
Lying Triceps Press / BW Row
20 /20 (2 sets)

Leg Press
300 x 15 (2 sets)

DB Press
75 x 14
75 x 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."

yellowmoomba

No problems today We'll see how squating goes on Monday.

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."

yellowmoomba

5/18/09

Fullbody

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

** RIs 60 seconds

Xpload Incline Press (level 1)
270 x 12

Weighted Chins
BW +45 x 8

Xpload Incline Press (level 1)
360 x 5

Weighted Chins
BW +45 x 8

Xpload Incline Press (level 1)
270 x 12

Weighted Chins
BW +45 x 7

Squat
225 x 10
225 x 10
225 x 6

Hanging Leg Raise
15
15

Weighted Dips
BW +45 x 10
BW +45 x 10

Machine Row
200 x 15
200 x 12

Thrusters
95 x 15
95 x 15
* These are tough.........

Myofascial Stretches
5 mintues

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."

yellowmoomba

5/19/09

Tried my first morning workout in a while. Got up at 5am, drove to work then ran the track near my work.

20 minutes of intervals:

30 sec Run
30 sec Walk

It wasn't too bad getting up. It was nice to run outside. I'm trying to squeeze in two extra cardio workouts a week. As usual, the goal is to drop 1.5 inches on my waist. I'm also cleaning up my diet. It normally takes me about 2-3 weeks to notice some mid-section difference.

TWO DAYS until I get the pin taken out of my finger

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."

yellowmoomba

5/20/09

Fullbody

* 10 minutes on tread (various speeds)

** Decided to go high rep today. I got talked into doing a "fitness challenge" tomorrow. Some of the exercises include:

Pullups (for reps)
Bench with 75% of your weight (for reps)
Broad jump
40 yard dash
agility drills
2 mile run
and... a couple other things.

Alternating Sets

T-bar Row
140 x 10

Bench
135 x 25

T-bar Row
140 x 10

Bench
135 x 25

T-bar Row
140 x 10

Bench
135 x 18

Alternating Sets

SLDL
135 x 18

Hanging leg raise
15

SLDL
135 x 18

Hanging leg raise
15

Alternating Sets

Triceps BW Press
15

Supinate Grip Pullups with knees raised
8

Triceps BW Press
20

Supinate Grip Pullups with knees raised
8

Trunk Pulldowns
97.5 x 15 (2 sets)

Overhead Squats
95 x 10 (3 sets)

**** Also I get the pin pulled out of my finger tomorrow

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."

yellowmoomba

5/21/09

Got the pin out of my finger this morning. They just twisted it a bit then pulled it out. It was about 2 inches long. Doc says I can go back to normal activities. I still have to wear a splint at night for a month. It's pretty stiff and swollen right now. It should be back to normal in 30 days. Probably do some light cardio today then a FB workout tomorrow.

Weighed in at 183 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."

Scarface30

I was just dropping in to see how the finger was. good to hear man, bet it's nice to get that pin out!

workouts are still looking great too

so, you're a Wings fan, eh? they are an awesome team, but I thought the Hawks would give them a better run than what they are. I think they're going to meet Pittsburgh again in the final.

Warning: Seismic Testing Zone

Burner02

Congrats on getting the pin out! That has to be MUCHO better.
Good luck with the comp!

They have a 'tough man' cometition here.
One of the guys in the gym asked me if I were gonna compete.
"You lost your dam mind???" (my response)

They were benching/mil pressing/dead'ing/squatting, I believe.
Body weight ratio'd to strength. My strength is okie dokie....its the BODY WEIGHT that's killing me.
I'm roughly 220 right now.
I just got back to 275 on bench.
I saw some kid that weighs maye 170-ish put up 275 clean.
So...I sat this one out.

Good luck on yours!

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

yellowmoomba

I am happy to have the pin out but my finger but sit welled up like a muther and hurts like hell. I took some ibu and iced it about five times last night. I also left a message with the dr asking if it was normal. I want to make sure it's not infected.

I've always been a Wings fan (how can you not be when you live here). I hope we see Pittsburgh in the finals.

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."

yellowmoomba

Didn't do the comp due to my finger..............................

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."

yellowmoomba

5/22/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Clean / Front Squat / Press
105 x 6 (4 sets)

Wide Grip Pullups
10
9
8

Bench
135 x 20
135 x 15
135 x 8

Super Squat
10 plates x 10 (3 sets)

Dips
20
15


*quick 45 minute 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."

Stewart14

LETS' GO HAWKS!!!

http://futuretrainer.blogspot.com/ --My new blog!!

Burner02

Nice looking workout, bud! Doesn't look like the finger slowed you down...I didn't do my comp either...I'm fat...

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

yellowmoomba

Bummer about last night........................

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."

yellowmoomba

It really hasn't slowed me down (except for playing ball and hitting the heavy bad - which I didn't do that much of anyway).

It sounds like you are getting stronger and dropping weight so keep at it.

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."

Stewart14

Yeah, well the damn Wings have been too good for too long now, it's time they lose....no offense!

Besides, I want them to lose so Hossa doesn't win his cup and hopefully signs a long term contract with the Rangers.....

http://futuretrainer.blogspot.com/ --My new blog!!

yellowmoomba

Wings 6 - Hawks 1

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."