Weighted vest, combos, circuits, plyos and bag work

Burner02 · 05-24-2009, 09:47 PM

Quote:

Originally Posted by 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.

Thank you.
the weird thing?
I'm getting stronger....pants are getting a little looser....the tape says I've dropped 2"....but the scale says I'm UP 5lbs????? WTF???

yellowmoomba · 05-25-2009, 06:44 AM

Quote:

Originally Posted by Burner02

Thank you.
the weird thing?
I'm getting stronger....pants are getting a little looser....the tape says I've dropped 2"....but the scale says I'm UP 5lbs????? WTF???

Forget about the scale........go by the numbers in the gym, mirror, tape and pants fit.

yellowmoomba · 05-25-2009, 06:44 PM

5/25/09

UPPER BODY

(home workout)...limited on my weight selection but still got a good workout

DB Bench
50 x 25 (4 sets)

DB Curl
25 x 20 (5 sets)

Triceps DB Press
50 x 20 (5 sets)

DB Incline Press
50 x 15 (2 sets)

* went for a 30 minute walk with B and Samson.

yellowmoomba · 05-27-2009, 07:43 AM

5/27/09

Cleaned out and built shelves in my garage yesterday for about 6 hours.

When I was playing on the floor with the kids my left knee popped out of socket.....it hurt like a mutha.....It hasn't happened in a year or so....however it's been happening ever since I can rememeber - probably the age or 12. I planned on doing legs today but that will have to wait a day or two..................

Burner02 · 05-27-2009, 08:26 AM

I'm gonna go with what 'The Other Half' told me:
It sucks getting older, eh?

Burner02 · 05-27-2009, 08:29 AM

hope you are feeling better

yellowmoomba · 05-27-2009, 03:43 PM

Quote:

Originally Posted by Burner02

hope you are feeling better

Thanks...........ibu and ice helps.

yellowmoomba · 05-27-2009, 03:53 PM

5/27/09

UPPER BODY

* shot for about 15 minutes. My finger felt fine.

** Most RIs 60 seconds except were noted

Xpload Incline Press (level 1)
400 x 3
405 x 2
450 x 1
450 x 1
450 x 1
450 x 1
450 x 1
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
* RIs 30 seconds

Supinate Medium Grip Pullups
12
12
10

Machine Row
245 x 8 (2 sets)

Clap Pushups
20 (2 sets)

Hanging leg raise
15 (2 sets)

Ab wheel rollouts
10 (2 sets)

Burner02 · 05-29-2009, 02:01 AM

how do u like those ab wheel exercises?
I was reading about them on another site..they like 'em...

yellowmoomba · 05-29-2009, 07:44 AM

Quote:

Originally Posted by Burner02

how do u like those ab wheel exercises?
I was reading about them on another site..they like 'em...

They are great...........for your abs and low back.

Burner02 · 05-29-2009, 08:22 AM

they have a couple here. Is it a push up position thing or do you keep your knees on the ground, or progressinve? Start w/ knees on ground, then advance to push up when strong enough?

yellowmoomba · 05-29-2009, 08:30 AM

Quote:

Originally Posted by Burner02

they have a couple here. Is it a push up position thing or do you keep your knees on the ground, or progressinve? Start w/ knees on ground, then advance to push up when strong enough?

I'm still doing the ab wheel on my knees..........

yellowmoomba · 05-30-2009, 11:56 AM

5/30/09

Fullbody

* 10 minutes of intervals on tread (rates 7, 9, 11, 12.5)

** RIs 60 seconds

Trapbar Deads
405 x 5 (2 sets)

Muscle Ups
3
5 * PB
4
* These are harder than they look

Thrusters on Super Squat Machine
90 x 15 (2 sets)

Hanging Leg Raise
15 (2 sets)

Machine Row
200 x 8 (2 sets)

Abs Rollouts
10 (2 sets)

Upside down Kettle bell pushups
20 (2 sets)

* felt good today. My knee was a little sore but NBD. I was realy happy with the Muscle Ups.

Scarface30 · 05-30-2009, 02:31 PM

nice job on those muscle ups, YM

don't think I could even pull off one!

game 1 tonight.. are you going to be watching? Pittsburgh's gotta win at least 1 game at the Joe to even have a chance, in my opinion.

yellowmoomba · 05-30-2009, 05:08 PM

Quote:

Originally Posted by Scarface30

nice job on those muscle ups, YM

don't think I could even pull off one!

game 1 tonight.. are you going to be watching? Pittsburgh's gotta win at least 1 game at the Joe to even have a chance, in my opinion.

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

yellowmoomba · 06-01-2009, 08:33 AM

5/31/09

Cardio

30 minutes on the mountain bike

yellowmoomba · 06-01-2009, 05:23 PM

6/1/09

First day of my new program...........higher reps and more cardio

Weight: 181

UPPER

* 10 minutes of intervals on tread (rates 7.5, 9.5, 11.5, 12.5)

** RIs 60 seconds

Push Press
115 x 10 (2 sets)
135 x 5
* no shoulder pain

Weighted Chins
BW +20 x 12
BW +20 x 10

Bench
135 x 22
135 x 16
135 x 10

Superset - Lateral Raise / Upright Row
20 x 10 / 85 x 10 (2 sets)

Hanging Leg Raise
15 (2 sets)

Superset - Straight Bar Curls / BW Triceps Press
85 x 8 / 15 (2 sets)

Superset - Feet elavated BW Rows / Medicine Ball Pushups
20 / 20 (2 sets)

Upside Down Kettle Ball Pushups
20 (2 sets)

10 minutes on treadmill on 10.0 incline and 4.0 rate

**IainDaniel** · 06-01-2009, 05:26 PM

Quote:

Originally Posted by yellowmoomba

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

Booo!!!

Stewart14 · 06-01-2009, 05:57 PM

Quote:

Originally Posted by yellowmoomba

Thanks.

Oh yeah, I'll be watching. I've seen every playoff game so far

I'm thinking Wings in 6.

At this point, I'm thinking Wings in 4

Burner02 · 06-01-2009, 09:56 PM

nice looking workout, amigo!
Can't wait till my fat arse can do weighted pull ups again...ok..technically, I am doing them now...if you count the gut..

How'd the system like the higher rep shock?

yellowmoomba · 06-02-2009, 06:21 AM

Quote:

Originally Posted by IainDaniel

Booo!!!

C'mon.....don't tell me you are rooting for the Penguins..........

Quote:

Originally Posted by S14

At this point, I'm thinking Wings in 4

That would be nice.....

yellowmoomba · 06-02-2009, 06:25 AM

Quote:

Originally Posted by Burner02

nice looking workout, amigo!
Can't wait till my fat arse can do weighted pull ups again...ok..technically, I am doing them now...if you count the gut..

How'd the system like the higher rep shock?

I'm sure you'll start dropping some lbs.

My body feels good. Sometimes I forget how gruelling FULLBODY programs are (if you do them right). Just doing an upper body day is a refreshing break. I also have been hot tubing every other day which seems to help my recovery.

**IainDaniel** · 06-02-2009, 07:29 AM

Quote:

Originally Posted by yellowmoomba

C'mon.....don't tell me you are rooting for the Penguins..........

I am old school... back in the old Norris Division days. Wings are a rival of the Leafs=Booo

yellowmoomba · 06-03-2009, 06:06 PM

6/3/09

Lower Body

* 10 minutes of intervals on tread ( 9, 11, 12, 12)

** 60 second RIs

Squat
225 x 12 (2 sets)

SLDL
225 x 10 (2 sets)

Hanging Leg Raise
15 (2 sets)

DB Snatch
75 x 5 (2 sets)

Ab rollouts
12 (3 sets)

Plyos

Step ups on bench
50

Bench hops
20

Deep Squats
30

Treadmill for 5 minutes on 5.0 incline

Myofascial stretch
5 minutes

All done in about 45 minutes.

yellowmoomba · 06-03-2009, 06:08 PM

Quote:

Originally Posted by IainDaniel

I am old school... back in the old Norris Division days. Wings are a rival of the Leafs=Booo

Gotcha.........Hopefully Thursday we'll have a better outcome

Burner02 · 06-05-2009, 01:41 AM

hey moomba!
how're the legs feeling after that workout? I'm abouut to incorporate 'the box' here really dam soon. same stuff, step ups, hop ups, side jumps...the stuff that'll make you see God...

yellowmoomba · 06-05-2009, 08:14 AM

Quote:

Originally Posted by Burner02

hey moomba!
how're the legs feeling after that workout? I'm abouut to incorporate 'the box' here really dam soon. same stuff, step ups, hop ups, side jumps...the stuff that'll make you see God...

Funny you bring that up because my legs are still pretty sore. It's a lot more volume than I am used to in one session. I planned on doing a FB routine today but I think I'll do upper today and lower tomorrow since I plan to doing some heavy Trapbar Deads.

Plyos are great addition to my leg program.

yellowmoomba · 06-05-2009, 03:38 PM

6/5/09

UPPER

* 15 minutes shooting to warmup

** All RIs 60 seconds

4 Alternating Sets

A) Xpload Incline Press
360 x 5

B) Weighted Wide Grip Pullups
BW +70 x 5

3 Alternating Sets

A) Weighted Dips
BW +70 x 6

B) DB Row 130 x 12

Flags
5 (2 sets)

Cable Punch
52.5 x 20 (each arm) (3 sets)

Swiss Ball Crunch holding 20lbs
30 (2 sets)

1 hour walk

I like the UPPER/LOWER SPLIT. It's much less taxing on my energy after the gym.

Burner02 · 06-06-2009, 12:02 AM

Quote:

Originally Posted by yellowmoomba

6/5/09

B) Weighted Wide Grip Pullups
BW +70 x 5

NOICE!
Yer an animal!

yellowmoomba · 06-06-2009, 01:45 PM

Quote:

Originally Posted by Burner02

NOICE!
Yer an animal!

Thanks.

05-25-2009, 06:44 PM	#363
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	5/25/09 UPPER BODY (home workout)...limited on my weight selection but still got a good workout DB Bench 50 x 25 (4 sets) DB Curl 25 x 20 (5 sets) Triceps DB Press 50 x 20 (5 sets) DB Incline Press 50 x 15 (2 sets) * went for a 30 minute walk with B and Samson. 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."

05-27-2009, 07:43 AM	#364
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	5/27/09 Cleaned out and built shelves in my garage yesterday for about 6 hours. When I was playing on the floor with the kids my left knee popped out of socket.....it hurt like a mutha.....It hasn't happened in a year or so....however it's been happening ever since I can rememeber - probably the age or 12. I planned on doing legs today but that will have to wait a day or two.................. 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."

05-27-2009, 08:26 AM	#365
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	I'm gonna go with what 'The Other Half' told me: It sucks getting older, eh? 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

05-27-2009, 08:29 AM	#366
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	hope you are feeling better 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

05-27-2009, 03:53 PM	#368
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	5/27/09 UPPER BODY * shot for about 15 minutes. My finger felt fine. Most RIs 60 seconds except were noted Xpload Incline Press** (level 1) 400 x 3 405 x 2 450 x 1 450 x 1 450 x 1 450 x 1 450 x 1 360 x 3 360 x 3 360 x 3 360 x 3 360 x 3 * RIs 30 seconds Supinate Medium Grip Pullups 12 12 10 Machine Row 245 x 8 (2 sets) Clap Pushups 20 (2 sets) Hanging leg raise 15 (2 sets) Ab wheel rollouts 10 (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."

05-29-2009, 02:01 AM	#369
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	how do u like those ab wheel exercises? I was reading about them on another site..they like 'em... 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

05-29-2009, 08:22 AM	#371
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	they have a couple here. Is it a push up position thing or do you keep your knees on the ground, or progressinve? Start w/ knees on ground, then advance to push up when strong enough? 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

05-30-2009, 11:56 AM	#373
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	5/30/09 Fullbody * 10 minutes of intervals on tread (rates 7, 9, 11, 12.5) RIs 60 seconds Trapbar Deads 405 x 5 (2 sets) Muscle Ups** 3 5 * PB 4 * These are harder than they look Thrusters on Super Squat Machine 90 x 15 (2 sets) Hanging Leg Raise 15 (2 sets) Machine Row 200 x 8 (2 sets) Abs Rollouts 10 (2 sets) Upside down Kettle bell pushups 20 (2 sets) * felt good today. My knee was a little sore but NBD. I was realy happy with the Muscle Ups. 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."

05-30-2009, 02:31 PM	#374
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice job on those muscle ups, YM don't think I could even pull off one! game 1 tonight.. are you going to be watching? Pittsburgh's gotta win at least 1 game at the Joe to even have a chance, in my opinion. Warning: Seismic Testing Zone

06-01-2009, 08:33 AM	#376
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	5/31/09 Cardio 30 minutes on the mountain 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."

06-01-2009, 05:23 PM	#377
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/1/09 First day of my new program...........higher reps and more cardio Weight: 181 UPPER * 10 minutes of intervals on tread (rates 7.5, 9.5, 11.5, 12.5) RIs 60 seconds Push Press** 115 x 10 (2 sets) 135 x 5 * no shoulder pain Weighted Chins BW +20 x 12 BW +20 x 10 Bench 135 x 22 135 x 16 135 x 10 Superset - Lateral Raise / Upright Row 20 x 10 / 85 x 10 (2 sets) Hanging Leg Raise 15 (2 sets) Superset - Straight Bar Curls / BW Triceps Press 85 x 8 / 15 (2 sets) Superset - Feet elavated BW Rows / Medicine Ball Pushups 20 / 20 (2 sets) Upside Down Kettle Ball Pushups 20 (2 sets) 10 minutes on treadmill on 10.0 incline and 4.0 rate 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."

06-01-2009, 09:56 PM	#380
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	nice looking workout, amigo! Can't wait till my fat arse can do weighted pull ups again...ok..technically, I am doing them now...if you count the gut.. How'd the system like the higher rep shock? 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

06-03-2009, 06:06 PM	#384
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/3/09 Lower Body * 10 minutes of intervals on tread ( 9, 11, 12, 12) 60 second RIs Squat 225 x 12 (2 sets) SLDL 225 x 10 (2 sets) Hanging Leg Raise 15 (2 sets) DB Snatch 75 x 5 (2 sets) Ab rollouts 12 (3 sets) Plyos Step ups on bench 50 Bench hops 20 Deep Squats 30 Treadmill for 5 minutes on 5.0 incline Myofascial stretch 5 minutes All done in about 45 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."

06-05-2009, 01:41 AM	#386
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	hey moomba! how're the legs feeling after that workout? I'm abouut to incorporate 'the box' here really dam soon. same stuff, step ups, hop ups, side jumps...the stuff that'll make you see God... 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

06-05-2009, 03:38 PM	#388
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/5/09 UPPER * 15 minutes shooting to warmup All RIs 60 seconds 4 Alternating Sets A) Xpload Incline Press 360 x 5 B) Weighted Wide Grip Pullups BW +70 x 5 3 Alternating Sets A) Weighted Dips BW +70 x 6 B) DB Row 130 x 12 Flags 5 (2 sets) Cable Punch 52.5 x 20 (each arm) (3 sets) Swiss Ball Crunch holding 20lbs 30 (2 sets) 1 hour walk** I like the UPPER/LOWER SPLIT. It's much less taxing on my energy after the gym. 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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