yellowmoomba

6/6/09

LOWER

Didn't feel like going today but decided to "stay the course".....whatever that means............Had a good workout today.

* 5 minutes on tread to warmup

Trapbar Deads
405 x 8 * Getting back into these.........
405 x 5

Overhead Squat
115 x 10 (2 sets)
115 x 12

Treadmill
2 minutes at 8.5
2 minutes at 4.0 on 15.0 incline
1 minute cool down

Row Machine
3 minutes balls to the wall

Myofascial stretch and legs stretch

Short and Sweet!

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

6/8/09

Weight: 181

UPPER

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

** RIs 60 seconds

Weighted Chins
BW +30 x 10 (3 sets)

Push Press
125 x 10 (3 sets)

Bench
135 x 18
135 x 17
135 x 16

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

Hanging Leg Raise
20 (2 sets)

Superset - Straight Bar Curls / BW Triceps Press
85 x 10 / 20 (2 sets)

Upside Down Kettle Ball Pushups
22 (2 sets)

Planks
60 seconds (2 sets)
10 minutes on treadmill on various inclines and rates

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Pylon

Much love for OH squats. I forgot how much I like those!

What are the kettle ball push ups? I'm confused...

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

6/10/09

Lower Body and Core

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

** 60 second RIs

Squat
225 x 20 *

SLDL
225 x 12

Hanging Leg Raise
20
15

DB Snatch
85 x 5
85 x 4

Ab rollouts
15 (3 sets)

Step ups on bench
35
40

Dragon Flags
5

Lying Leg Lifts
40

Trunk Pulldowns
97.5 x 20

OH Squats holding 45 lb plate
25

Treadmill for 15 minutes alternating every minute on 0 incline and 15 incline.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

Position Kettle ball/bells upside down so handles are on the floor (your hands on the bulb part) - then do a pushup. It really forces your shoulder stablizers to engage and you get a deep stretch on your pecs since you are elavated about 6-8 inches.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Pylon

That's what I was picturing. Sounds really tough!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Pylon

2 - 1, Penguins. On to game 7!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

Burner02

yeah, buddy!
Don't believe I've seen this one in a while...way to go, bud! I tried ot once. I made it...wish I'd died after....which means, I'm gonna try it again soon...

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

Thanks. It has been a while. I've been doing multiple set of 12 reps or so ... just figured I bang out 1 tough set to see if I see "had it". I'll look for it in your journal now

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."

Pylon

Love the 20s. Nothing like it to start your day and end it at the same time.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

6/11/09

UPPER

* 5 minutes of intervals on tread to warmup

** All RIs 60 seconds

Xpload Incline Press (similar to Hammer Strength Machine)
470 x 1

Muscle Ups
6 *PB

Xpload Incline Press (similar to Hammer Strength Machine)
470 x 1

Muscle Ups
5

Xpload Incline Press (similar to Hammer Strength Machine)
450 x 1

Muscle Ups
4

Xpload Incline Press (similar to Hammer Strength Machine)
450 x 1

2 Alternating Sets

A) DB Press
90 x 6

B) DB Row
130 x 15

2 Alternating Sets

A) Cable Punch
57.5 x 26

B) Supinated Grip Pullups
12

Swiss Ball Crunch holding 20lbs
35 (2 sets)

Xpload Incline Shoulder Press (similar to Hammer Strength Machine)
180 x 20
180 x 12

Ab Trunk Pulldowns
97.5 x 25
97.5 x 20

Row..Row..Row
5 minutes on row machine - 35 Meters/Sec

Treadmill
5 minutes on various inclines 0 - 10 at 4.0 rate

Foam Roller Stretches

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

6/12/09

LOWER

* 8 minutes of intervals on tread to warmup
1 min at 4.0
1 min at 7.0
1 min at 4.0
1 min at 9.0
1 min at 4.0
1 min at 11.0
1 min at 4.0
30 sec at 12.5
30 sec at 4.0

*ALL RIs 60 seconds

100 Jump Ropes

Trapbar Deads
315 x 15 (2 sets)

100 Jump Ropes

Overhead Squat
95 x 15

100 Jump Ropes

Overhead Squat
95 x 15

100 Jump Ropes

Overhead Squat
95 x 15

100 Jump Ropes

Overhead Squat
95 x 15

100 Jump Ropes

DB Lunge
45 x 10 (each leg)

100 Jump Ropes

DB Lunge
45 x 10 (each leg)

100 Jump Ropes

Hanging Leg Raise
15 (2 sets)

30" Box Hops
10

Ab Wheel Rollouts
20

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

Yes.......one hard exercise

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Pylon

Great work, YM!

Sorry about your wings...ok, not really, but it seemed like the right thing to say. I was on the edge of the couch for the last 3 minutes. When that puck went off the crossbar, I was positive it was in.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

...........It was a bummer game. They did not play very well....Too many turnovers and offsides

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

6/13/09

BASKETBALL

This was the first time playing full court ball since I jacked up my finger three months ago. Played for 90 minutes: 8 Wins - 0 Losses

I had a good team. Everyone played "D", passed the ball, set picks, and continuously cut and moved. This is a rarity in pickup Saturday ball. After the first game, my shot was on. I got a great sweat going.

Tomorrow is a rest day

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Scarface30

sorry for the loss YM, but Pittsburgh played a hell of a game, although the 3rd was a bit bad for them.

the crossbar was a heart-stopper for sure, and also when, Lidstrom maybe, not too sure.. shot it from the point and it hit Helm as he went behind Fleury, I think that would have gone in if it wouldn't have hit him.

Warning: Seismic Testing Zone

yellowmoomba

Pitt did play harder and a better game...........Yes, the crossbar shot was tough to watch and the shot that hit Helm............Oh well....at least I will get more sleep next week since I will not be up watching Hockey.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

6/14/09

BASKETBALL

60 minutes of hoops

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Burner02

I'll be opening THAT can of whoop-ass next leg day, sir!

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

katt

well,,, wish I could throw some comment in about basketball....

if I knew anything about it

yellowmoomba

I'll look for it in your journal

C'mon........you're not a baller

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

6/15/09

Weight: 183

UPPER

* 10 minutes on tread

** RIs 60 seconds

Alternating Sets

Weighted Chins
BW +30 x 11

Push Press
135 x 8

Weighted Chins
BW +30 x 11

Push Press
135 x 8

Weighted Chins
BW +30 x 11

Push Press
135 x 10

Alternating Sets

T-bar Row
135 x 12

Xpload Incline Press
270 x 16

T-bar Row
135 x 12

Xpload Incline Press
270 x 16

Superset - Lateral Raise / Upright Row
25 x 10 / 85 x 11 (2 sets)

Hanging Leg Raise
20 (2 sets)

Superset - Straight Bar Curls / BW Triceps Press
85 x 8 / 25 (2 sets)

Upside Down Kettle Ball Pushups
24 (2 sets)

Ab Rollouts
15 (2 sets)

Ab Trunk Pulldowns
97.5 x 15

Hanging Leg Raise
15

Ab Trunk Pulldowns
97.5 x 15

Hanging Leg Raise
15

* Left knee a little sore from 5 straight days of exercises (two days of ball) so probably going to take a day off tomorrow.

** Overall, I'm glad I made the switch from three FB days to a four day U/L/U/L program. I have a lot more energy when I come home to my family plus I get a little more time off between the muscle groups. I've dropped about 7-10 pounds since I added some cardio and extra ab work.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

yellowmoomba

6/18/09

I plan on performing the gym's FITNESS CHALLENGE today. Here are the exercises and top #'s from last months challenge.

Bench Press 75% of your weight: Top - 44 reps
Pull Ups: Top - 20 reps
Stand Long Jump: Top - 104.5 Inches
Sprint: Top - 2.7 seconds
Suicides: Top - 19 Touches
2 Mile Run: Top - 13:42

The only one I tried on my own was the Bench Press. Last week I got 26.
The goals for today are:

Bench Press: 30 reps at 135 (sounds easier than it is)
Pullups: 18
The rest .........who knows......I'll just try to beat the top times.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Pylon

Um...I'm assuming those scores aren't all from one person, right? Do they post the best "overall" score? That would be interesting, I think.

I like the idea, though. Might try to adapt something like that for a monthly checkup. Just to measure where things stand over time.

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

yellowmoomba

Yes.....it's the best overall score. I doubt the same guy had the best BP and Pullups..........usually you excel at one or the other.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

Scarface30

you've got some breakfast-coming-back-up type workouts going on in here YM, any reason for this madness? trying to drop a few, or get your conditioning up or something?

that gym challenge sounds neat, 2 mile run would be brutal for me. I'd like to see how many pullups I can pull off someday.

do you play basketball much? I haven't been playing nearly as much as I wanted to this summer.

Warning: Seismic Testing Zone

yellowmoomba

Thanks Scarface30.............I'm just trying to get in better shape. Eventhough I exercise and watch what I eat I wasn't happy with a couple of pictures I saw of me that were taken in April so I decided to "step it up". I had let my cardio go a bit since I wasn't balling or playing football anymore. I decided (like I do every spring) to drop an inch or so on my waist and try to keep my strength. So far so good.

I was playing ball every Saturday until I tore my pinky ligament. I've been on the IR for three months but now I'm back to playing on Saturdays........I used to play 3 to 4 times a week but since I have two small children those days are long gone.

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"You are born small and weak... you die small and weak... how you look in between is up to you."

katt

Ok YM,, I can totally relate to the "picture" thing.. they make you look larger than you are, or you think your smaller than the picture????.... ummmm which is right? Yeah, I saw a pic of myself and said,,, damn, girl,, you're getting big!!!...... and not in a good way..

yellowmoomba

6/18/09

Here are the results.........My bench and pullups were disappointing but the other numbers weren't too bad

Stats:
Age: 38
Weight: 181

Bench Press 75% of your weight: 135 x 24
Pull Ups: 14 reps
Standing Long Jump: 102 Inches
Sprint 30 yards: 2.87 seconds
15 foot Suicides (line touches) for 30 seconds: 17 Touches (the hardest exercise by far)
2 Mile Run on a 2.0 incline: 17:03 * this was tough since it was the last exercise

At least I have a starting point. I think I might do this test once every 4 -6 weeks to see if I am improving.

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"You are born small and weak... you die small and weak... how you look in between is up to you."