Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 06-18-2009, 08:14 PM

Quote:

Originally Posted by 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..

ESPECIALLY when you are not looking - then you look the worst since you can't flex or suck in your gut...........LOL

Pylon · 06-19-2009, 07:50 AM

Totally. They say the camera adds 10 pounds, you know. Which is the main reason I stopped eating cameras.

yellowmoomba · 06-19-2009, 10:59 AM

6/19/09

Fullbody

* shot around for 15 minutes - shot wa ON today.

** Did a fullbody today since I did the "challenge" yesterday. My left knee is a little sore so no squats today.

Muscle Ups
7 * PB

Xpload Incline Press
480 x 1

Muscle Ups
6

Xpload Incline Press
450 x 1 (15 second RI) 450 x 1 (15 second RI) 450 x 1 (15 second RI) 450 x 1
SLDL
225 x 15

Clean and Press
135 x 8

T- bar Row
135 x 12 (2 sets)

Hanging knee raise
15

Ab rollouts
22 (2 sets)

JerseyDevil · 06-19-2009, 07:00 PM

When you say Muscle Ups, you mean with rings?

yellowmoomba · 06-19-2009, 07:06 PM

Quote:

Originally Posted by JerseyDevil

When you say Muscle Ups, you mean with rings?

No rings - on a bar like this ....... File:Muscle-up.gif - Wikipedia, the free encyclopedia

JerseyDevil · 06-19-2009, 07:14 PM

Quote:

Originally Posted by yellowmoomba

No rings - on a bar like this ....... File:Muscle-up.gif - Wikipedia, the free encyclopedia

Same diff. Holy crap! You are a stud

yellowmoomba · 06-20-2009, 12:46 PM

Quote:

Originally Posted by JerseyDevil

Same diff. Holy crap! You are a stud

Thanks

6/20/09

4 Games of Basketball (45 minutes or so)

Then some lifts......

Muscle Ups ('cause their fun)
6

DB Snatch
75 x 3
90 x 1
100 x 1 (wanted to see if I could still do 100)

Dips
23

Dragonflags | superset | hanging leg raise
7 | 15

5 minutes of Mysofascial Stretches (I love these)

5 minutes on treadmill on 15.0 incline at 3.5 rate (to stretch out some more)

JerseyDevil · 06-20-2009, 05:04 PM

[quote=yellowmoomba;1907858]Thanks

5 minutes of Mysofascial Stretches (I love these)

Now what the hell is that? I could use some facial stretching

yellowmoomba · 06-22-2009, 05:44 PM

[quote=JerseyDevil;1907893]

Quote:

Originally Posted by yellowmoomba

Thanks

5 minutes of Mysofascial Stretches (I love these)

Now what the hell is that? I could use some facial stretching

Funny.............I love the foam roller!!

yellowmoomba · 06-22-2009, 05:50 PM

6/22/09

LOWER and CORE

Weight: 180

* warmed up on tread

** All RIs 60 seconds

Trapbar Deads
315 x 17 * goal for the day
405 x 5
315 x 20 * beat goal by 3

Jump Rope
100 (3 sets)

OH Squat holding 45lbs
15
* left knee pain again so no more squats today - hot tub, ice and ibu tonight

Hanging Leg Raise
15 (2 sets)

Weighted Crunches (holding 10lbs)
15 (2 sets)

Side Bends
75 x 10

Plank
135 seconds *PB

5 minutes of Mysofascial Stretches on the foam roller
* my flexibility is really improving

JerseyDevil · 06-22-2009, 06:55 PM

Quote:

Originally Posted by yellowmoomba

6/22/09

Trapbar Deads
315 x 17 * goal for the day
405 x 5
315 x 20 * beat goal by 3

Jump Rope
100 (3 sets)

I joined a new gym recently, and after seeing this post I just realized they do not have a trapbar

.

Nice trapbar deads buddy

.

I think I mentioned to you I was getting into jumping rope and really liked it. But my knee started to swell up, and I had to quit. I was up to 3 sets of 150, no lie.

yellowmoomba · 06-23-2009, 06:01 AM

Quote:

Originally Posted by JerseyDevil

I joined a new gym recently, and after seeing this post I just realized they do not have a trapbar

.

Nice trapbar deads buddy

.

I think I mentioned to you I was getting into jumping rope and really liked it. But my knee started to swell up, and I had to quit. I was up to 3 sets of 150, no lie.

That's too bad about the Trapbar........maybe they will order one if you ask ??

I love jump roping.......It's a great workout all by itself.

Pylon · 06-23-2009, 07:26 AM

Nice work, YM. Hope the knee feels better.

BTW, you reminded me earlier how much I missed OH squats. They are going back into my routine as a warm-up exercise. Thanks!

yellowmoomba · 06-23-2009, 08:41 PM

Quote:

Originally Posted by Pylon

Nice work, YM. Hope the knee feels better.

BTW, you reminded me earlier how much I missed OH squats. They are going back into my routine as a warm-up exercise. Thanks!

Thanks.....glad to assist

yellowmoomba · 06-23-2009, 08:46 PM

6/23/09

UPPER

* warmup on tread

** RIs 60 seconds

Alternating Sets

Weighted Chins
BW +35 x 11

Push Press
135 x 10

Weighted Chins
BW +35 x 11

Push Press
135 x 10

Weighted Chins
BW +35 x 9

Push Press
135 x 10

Hanging Leg Raise
15

Alternating Sets

T-bar Row
145 x 12

Bench
185 x 5

T-bar Row
145 x 12

Bench
185 x 8

Hanging Leg Raise
15

EZ Bar Curl | superset | French Press
85 x 10 | superset | 85 x 10
85 x 12 | superset | 85 x 12

5 minutes of Mysofascial Stretches on the foam roller

yellowmoomba · 06-25-2009, 06:03 PM

6/25/09

Walked 20 minutes at lunch...I'm trying to help someone get in "better shape" at work. (Yes - I can be a nice guy) LOL

UPPER

* warmed up on tread

** RIs 60 seconds

Muscle Ups
6 * shooting for 8 ..........

Smith Bench
225 x 6

Muscle Ups
5

Smith Bench
225 x 6

Muscle Ups
5

Smith Bench
225 x 6

Plyo Pullups
* Switched hand positions in the air by exploding up over the bar every other rep (1 rep wide overhand grip to a medium supinated grip and repeat)
10

Smith Bench
225 x 6

Straight Armed Pulldowns (using incline bench)
82.5 x 10 (2 sets)

Upside Down Kettle Bell Pushups
25 (2 sets)

BW Row
30
25

Standing One Armed DB Press
45 x 12
45 x 10

Hammer Shrugs
270 x 10 (2 sets)

Lying BW Triceps Press
30
25

Barbell Curls
90 x 12

Suspended Press
10
12
* New exercise for me using "blast straps" ** VERY TOUGH

Suspended Fly
9
* New exercise for me using "blast straps" ** VERY TOUGH

10 minutes of Mysofascial Stretches on the foam roller

OVERALL A GREAT WORKOUT TODAY. MY KNEE FEELS A LITTLE BETTER.

JerseyDevil · 06-25-2009, 07:25 PM

Love the pace

Burner02 · 06-25-2009, 11:23 PM

you lifted like that after playing ball? Animal!

yellowmoomba · 06-26-2009, 07:06 AM

Quote:

Originally Posted by JerseyDevil

Love the pace

Thanks.....

Quote:

Originally Posted by B

you lifted like that after playing ball?

No ball...........just weights today. I'll play ball Saturday.

yellowmoomba · 06-26-2009, 08:35 AM

I'm thinking about buying some TRX, Jungle Gym or Blast Straps....

Here's a cool workout..........

YouTube - TRX Body Weight Training

yellowmoomba · 06-26-2009, 11:08 AM

6/26/09

CORE and LOWER

* really the first time I'm starting/focusing on the CORE rather than a UPPER/LOWER or specific target muscle group.

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

Weighted Hanging Leg Raise
+10 x 15
+20 x 10

Swiss Ball Inch Worms
15 (2 sets)

Trunk Pulldowns
97.5 x 20 (2 sets)

SLDL
245 x 12
245 x 10

Super Squat
10 plates x 5 (4 plates)

Lower Cable Attached Oblique Twist
17.5 x 20 (2 sets)

Dual DB Swing
40 x 15 (2 sets)

Dragon Flags
8

15 minutes of Mysofascial Stretches on the foam roller
(really hit my IT bands today ...ooooooooooooch) ** You know what I mean if you've ever done this.

Scarface30 · 06-26-2009, 03:26 PM

you're going at it like a madman YM,

liking all the muscle ups, the name says it all!

jump rope is excellent for an overall workout. however, a little advice, don't do them on a hard surface (as in concrete). I was almost to the state of stress fractures because of that!

yellowmoomba · 06-27-2009, 07:11 AM

Quote:

Originally Posted by Scarface30

you're going at it like a madman YM,

liking all the muscle ups, the name says it all!

jump rope is excellent for an overall workout. however, a little advice, don't do them on a hard surface (as in concrete). I was almost to the state of stress fractures because of that!

Good to hear from you Scarface......

Burner02 · 06-27-2009, 10:18 PM

what's a DB swing?
I mean...I see it all the time when people are allegedly doing 'curls'...

JerseyDevil · 06-28-2009, 05:41 AM

Nice SLDLs!

yellowmoomba · 06-28-2009, 04:46 PM

Quote:

Originally Posted by Burner02

what's a DB swing?
I mean...I see it all the time when people are allegedly doing 'curls'...

Funny..........

DB Swing is a great full body exercise. It really hits your hams.......

Quote:

Originally Posted by Jersey

Nice SLDLs!

Thanks

yellowmoomba · 06-29-2009, 06:50 AM

Looooooooooook out .... I bought a new toy over the weekend. I know I could have "made this" for about 1/4 or 1/2 the price but I wanted the video for me and my wife. Plus it was just easier to order than piece something together on the cheap. I figured my gym membership is $110/mth (family plan) so what's another $150 for a great piece of equipment that will fun to use for years at the gym and at home. I already put the ceiling anchors up on my deck for some "outside fun"

Here are some of the exercises you can do with the TRX:

50 TRX Exercises : Straight to the Bar | all things strength

Pylon · 06-29-2009, 12:48 PM

Quote:

Originally Posted by Burner02

what's a DB swing?
I mean...I see it all the time when people are allegedly doing 'curls'...

Is it the same as a woodchopper?

yellowmoomba · 06-29-2009, 06:14 PM

Quote:

Originally Posted by Pylon

Is it the same as a woodchopper?

Nope.....just search DB swing on youtube. You'll see it.

yellowmoomba · 06-29-2009, 06:18 PM

6/29/09

UPPER

* 10 minutes of intervals on tread

Bench
135 x 28

Pullups
15

Dragonflags
8 (2 sets)

Clean and Press
135 x 8 (3 sets)

Weighted Pullups
BW +35 x 10

Weighted Dips
BW +35 x 12

Weighted Pullups
BW +35 x 9

Weighted Dips
BW +35 x 12

Trunk Pulldowns
97.5 x 20
97.5 x 15

DB Row
130 x 18
130 x 15

Suspended Press
13

Suspended Fly
9

Myofascial stretch for 5 minutes

Hot tub for 20 minutes

06-19-2009, 07:50 AM	#422
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Totally. They say the camera adds 10 pounds, you know. Which is the main reason I stopped eating cameras. "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

06-19-2009, 10:59 AM	#423
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/19/09 Fullbody * shot around for 15 minutes - shot wa ON today. Did a fullbody today since I did the "challenge" yesterday. My left knee is a little sore so no squats today. Muscle Ups** 7 * PB Xpload Incline Press 480 x 1 Muscle Ups 6 Xpload Incline Press 450 x 1 (15 second RI) 450 x 1 (15 second RI) 450 x 1 (15 second RI) 450 x 1 SLDL 225 x 15 Clean and Press 135 x 8 T- bar Row 135 x 12 (2 sets) Hanging knee raise 15 Ab rollouts 22 (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."

06-22-2009, 05:50 PM	#430
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/22/09 LOWER and CORE Weight: 180 * warmed up on tread All RIs 60 seconds Trapbar Deads** 315 x 17 * goal for the day 405 x 5 315 x 20 * beat goal by 3 Jump Rope 100 (3 sets) OH Squat holding 45lbs 15 * left knee pain again so no more squats today - hot tub, ice and ibu tonight Hanging Leg Raise 15 (2 sets) Weighted Crunches (holding 10lbs) 15 (2 sets) Side Bends 75 x 10 Plank 135 seconds PB 5 minutes of Mysofascial Stretches on the foam roller* * my flexibility is really improving 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."

06-23-2009, 07:26 AM	#433
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	Nice work, YM. Hope the knee feels better. BTW, you reminded me earlier how much I missed OH squats. They are going back into my routine as a warm-up exercise. Thanks! "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

06-23-2009, 08:46 PM	#435
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/23/09 UPPER * warmup on tread RIs 60 seconds Alternating Sets Weighted Chins BW +35 x 11 Push Press 135 x 10 Weighted Chins BW +35 x 11 Push Press 135 x 10 Weighted Chins BW +35 x 9 Push Press 135 x 10 Hanging Leg Raise 15 Alternating Sets T-bar Row 145 x 12 Bench 185 x 5 T-bar Row 145 x 12 Bench 185 x 8 Hanging Leg Raise 15 EZ Bar Curl \| superset \| French Press 85 x 10 \| superset \| 85 x 10 85 x 12 \| superset \| 85 x 12 5 minutes of Mysofascial Stretches on the foam roller** 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."

06-19-2009, 07:00 PM	#424
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	When you say Muscle Ups, you mean with rings?

06-20-2009, 05:04 PM	#428
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	[quote=yellowmoomba;1907858]Thanks 5 minutes of Mysofascial Stretches (I love these) Now what the hell is that? I could use some facial stretching

06-25-2009, 06:03 PM	#436
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/25/09 Walked 20 minutes at lunch...I'm trying to help someone get in "better shape" at work. (Yes - I can be a nice guy) LOL UPPER * warmed up on tread RIs 60 seconds Muscle Ups** 6 * shooting for 8 .......... Smith Bench 225 x 6 Muscle Ups 5 Smith Bench 225 x 6 Muscle Ups 5 Smith Bench 225 x 6 Plyo Pullups * Switched hand positions in the air by exploding up over the bar every other rep (1 rep wide overhand grip to a medium supinated grip and repeat) 10 Smith Bench 225 x 6 Straight Armed Pulldowns (using incline bench) 82.5 x 10 (2 sets) Upside Down Kettle Bell Pushups 25 (2 sets) BW Row 30 25 Standing One Armed DB Press 45 x 12 45 x 10 Hammer Shrugs 270 x 10 (2 sets) Lying BW Triceps Press 30 25 Barbell Curls 90 x 12 Suspended Press 10 12 * New exercise for me using "blast straps" VERY TOUGH Suspended Fly** 9 * New exercise for me using "blast straps" VERY TOUGH 10 minutes of Mysofascial Stretches on the foam roller** OVERALL A GREAT WORKOUT TODAY. MY KNEE FEELS A LITTLE BETTER. 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."

06-25-2009, 07:25 PM	#437
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Love the pace

06-25-2009, 11:23 PM	#438
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	you lifted like that after playing ball? Animal! 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

06-26-2009, 08:35 AM	#440
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I'm thinking about buying some TRX, Jungle Gym or Blast Straps.... Here's a cool workout.......... YouTube - TRX Body Weight Training 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."

06-26-2009, 11:08 AM	#441
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/26/09 CORE and LOWER * really the first time I'm starting/focusing on the CORE rather than a UPPER/LOWER or specific target muscle group. * 10 minutes of intervals on tread (rates up to 12.5) Weighted Hanging Leg Raise +10 x 15 +20 x 10 Swiss Ball Inch Worms 15 (2 sets) Trunk Pulldowns 97.5 x 20 (2 sets) SLDL 245 x 12 245 x 10 Super Squat 10 plates x 5 (4 plates) Lower Cable Attached Oblique Twist 17.5 x 20 (2 sets) Dual DB Swing 40 x 15 (2 sets) Dragon Flags 8 15 minutes of Mysofascial Stretches on the foam roller (really hit my IT bands today ...ooooooooooooch) ** You know what I mean if you've ever done this. 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."

06-26-2009, 03:26 PM	#442
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	you're going at it like a madman YM, liking all the muscle ups, the name says it all! jump rope is excellent for an overall workout. however, a little advice, don't do them on a hard surface (as in concrete). I was almost to the state of stress fractures because of that! Warning: Seismic Testing Zone

06-27-2009, 10:18 PM	#444
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	what's a DB swing? I mean...I see it all the time when people are allegedly doing 'curls'... 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

06-28-2009, 05:41 AM	#445
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Nice SLDLs!

06-29-2009, 06:50 AM	#447
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Looooooooooook out .... I bought a new toy over the weekend. I know I could have "made this" for about 1/4 or 1/2 the price but I wanted the video for me and my wife. Plus it was just easier to order than piece something together on the cheap. I figured my gym membership is $110/mth (family plan) so what's another $150 for a great piece of equipment that will fun to use for years at the gym and at home. I already put the ceiling anchors up on my deck for some "outside fun" Here are some of the exercises you can do with the TRX: 50 TRX Exercises : Straight to the Bar \| all things strength 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."

06-29-2009, 06:18 PM	#450
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	6/29/09 UPPER * 10 minutes of intervals on tread Bench 135 x 28 Pullups 15 Dragonflags 8 (2 sets) Clean and Press 135 x 8 (3 sets) Weighted Pullups BW +35 x 10 Weighted Dips BW +35 x 12 Weighted Pullups BW +35 x 9 Weighted Dips BW +35 x 12 Trunk Pulldowns 97.5 x 20 97.5 x 15 DB Row 130 x 18 130 x 15 Suspended Press 13 Suspended Fly 9 Myofascial stretch for 5 minutes Hot tub for 20 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."

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode