Pylon

Aha! So the duals are done with 2 dbs and once, yes? Looks great!

Nice work today as well!

"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 - give them a try. Your hammies will thank you the next day

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

I'm putting a new full body plan together. That might be a nice back of the rotation move.

"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

Good idea Pylon...........some other FB movements that most people to not do are:

DB (or Barbell) Clean and Press
DB Snatch

or

Combo's like:
Clean / Front Squat /Push Press
Deep Squat | Jump | Pullup
Pullup | Pushup | Situp

There is lots of fun stuff to do.

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

6/30/09

CORE and LOWER

* 8 minutes on tread

Ab rollouts
25
20
20

Trap Bar Deads
405 x 6
425 x 3
315 x 15

Hanging Leg Raise
15 (2 sets)

Overhead Squat
95 x 10 (3 sets)

Swiss Ball Crunch
+35 x 25
+25 x 40

Treadmill
2 minutes on 15.0 incline and 4.0 rate
2 minutes on 10.0 incline and 4.0 rate
1 minutes on 0 incline and 4.0 rate

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."

JerseyDevil

yellowmoomba

It feels good to lift heavy once in a while. I'm feeling great these days (knock on wood). I've cut back on my bad foods/drinking and added some extra workouts every week. My weight is down to about 180 (from 190) and the 6 pack is back - at least for the summer.

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

Great numbers, especially the deads!

I was out playing with the kids last night, and simulated the db swing with my 2 yr old. More than a little sore in the hams now. I like!

"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

Triple Threat

I don't think I've ever seen anyone do those.

Triple Threat

So you literally were playing with the kids.

yellowmoomba

I'm not surprised......................most people like to Bench, Curl and run on the treadmill. There are a very few people the venture into the Olympic lifts or try other things.

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."

katt

I really need to do this too I have a little more extra 'padding' that doesn't feel comfortable.

yellowmoomba

7/2/09

UPPER

* 10 minutes of intervals to warmup (rates 7.0, 9.0, 11.0 and 12.5)

** 2 minutes on Row machine to warmup

Muscle Ups
7

Smith Bench
225 x 7

Muscle Ups
6

Smith Bench
225 x 6

Muscle Ups
6

Smith Bench
225 x 6

Supinated Close Grip Pullups
17

Xplode Incline Press (level 6)
270 x 5

Supinated Close Grip Pullups
15

Xplode Incline Press (level 6)
270 x 5

DragonFlags
8 (2 sets)

Straight Armed Pulldowns
87.5 x 10

Upside Down Kettle Bell Pushups
30

Straight Armed Pulldowns
87.5 x 10

Upside Down Kettle Bell Pushups
30

Lying BW Triceps Press
30

Barbell Curls
85 x 12

Lying BW Triceps Press
30

Barbell Curls
85 x 12

Hanging Leg Raise
15

5 minutes of Mysofascial Stretches on the foam roller

Hot tub for 20 minutes

** GREAT WORKOUT 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."

yellowmoomba

Easy to say ... but hard to do ......especially with all the summer parties.

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

7/2/03

Time to evaluate the last year (since I started this journal exactly one year ago - tomorrow).

My weight is down 10 lbs. (currently 180)
Strength is about the same.
Endurance is up
Power is about the same
My waist is down 1 - 1 1/2 inches

Overall I'm happy where I am. I don't really want to drop anymore weight. My waist at the largest part (by my belly button) measures 34". The smallest section is just above my hips (a little over 33") so I "COULD" drop one more inch but I don't want to sacrifice more muscle loss for one more inch on my waist.

Looks like I need some new goals.

New Goals by September 30, 2009:
10 Muscle Ups
Push Press BW five times
Squat 225 x 30 (previous PB 26)
Keep 34' waist (or below)
Weight does not matter

This will give me around 90 days. I'll try to take some current pics to see the progress in the mirror as well.

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

I feel better about my waist size now that you've said this. I'm hovering right between 36 and 37 depending on the day, yet I also weigh a good 35 pounds more than you right now, so it's good to know I'm not a fat lard ass, cause I am pretty sure you're very lean, so I'll take the 2 inch bigger waist with 35 more total pounds.

I'd actually love to get down to 200 and keep my strength gains coming, but I don't know if that's really doable, and I would rather keep pushing the weights up at this point then to drop 15 lbs and have my lifts stall....

what i need to do is keep eating like a pig, but throw in some cardio to at least get some heart health. problem is, I like to squat and deadlift with a high frequency, so my legs are bordering on being shot all the time as it is, and every good cardio exercise utilizes the legs. You got any ideas for good cardio that doesn't tax the legs?

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

JerseyDevil

A successful year!

yellowmoomba

I'm glad I can make you feel better about yourself......LOL

Here's is vid for you. I am SURE you'll enjoy. Try these....it will get your heart rate up in more than one way.

YouTube - Fitness - Boot Camp Workout 1: Burpee's Exercise

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

Thanks...........I like progress...........

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

Just what I was looking for

I'm pretty sure it should be illegal for someone to look like that, unless they are your wife or girlfriend, and so in this case...ILLEGAL!

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

yellowmoomba

7/3/09

CORE and LOWER

* 10 minutes of intervals to warm up (rates 7.0, 9.0, 11.0 and 12.5)

Weighted Hanging Leg Raise
+17.5 x 12 (2 sets)

Swiss Ball Inch Worms
20 (2 sets)

Trunk Pulldowns
97.5 x 20 (2 sets)

SLDL
250 x 12 (2 sets)

Squat
230 x 8 (5 sets)

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

Dual DB Swing
45 x 15 (2 sets)

5 minutes of Mysofascial Stretches on the foam roller

20 minutes in the Hot Tub

** Had a training partner today. One of my buddies is in town for the weekend. He trains a lot but I'm sure he'll be sore for the next two days...



*** My TRX just arrived yesterday.............It's fun. I was playing with it this morning. I had B doing some exercises too. haha If you don't know what is it - I have posted some links of TRX from you tube during the last week in 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."

JerseyDevil

Holy Crap! My boobs jiggle more then her's did. What a hottie.

yellowmoomba

7/4/09

BASKETBALL

Got 5 games in - about a hour of full court

5 minutes of Mysofascial Stretches on the foam roller

20 minutes in the Hot Tub

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

sex

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

The Monkey Man

Well, Well, Well...
Where are you working out now?

Have Problems?... Chances are its due to overpopulation
Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

Triple Threat

That would depend on whether or not you have to chase and catch her first.

yellowmoomba

7/7/09

UPPER

* 9 minutes on tread to warmup (7, 9, 11, 12.5 intervals)

Bench
135 x 29

Pullups
17

Dragonflags
9
8

Push Press
145 x 5
140 x 6
140 x 6

ALTERNATE (2 SETS)

A) Weighted Supinated Grip Pullups
BW +45 x 8

B) Weighted Dips
BW +45 x 10

Trunk Pulldowns
97.5 x 20 (2)

DB Row
130 x 22 *PB
130 x 16

Hanging Leg Raise
15 (2 sets)

Fly
45 x 20 (2 sets)

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."

JerseyDevil

I have alway been in awe of your DB rows, and nothing has changed!

Stewart14

only if she's on top....

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

yellowmoomba

Thanks......They felt reeeeal good.

and for you others...............

I think EVERYONE likes "that kind of cardio"

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."