Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 07-08-2009, 10:48 AM

7/8/09

CORE and LOWER

* 9 minutes on tread (intervals of 7.5, 9.5, 11.5 & 12.5)

* 3 minutes on Row machine

Ab rollouts
30
15
20

Trap Bar Deads
315 x 17
405 x 5 (2 sets)

Obliques Cable Cross
22.5 x 15 (2 sets)

Overhead Squat
115 x 7
100 x 12
100 x 11

Swiss Ball Crunch
+25 x 30 (2 sets)

DB Snatch
80 x 5 (2 sets)

Hanging Leg Raise
15 (2 sets)

Myofascial stretch for 5 minutes

** GREAT workout today.......

Scarface30 · 07-09-2009, 06:29 PM

Quote:

Originally Posted by JerseyDevil

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

+1

those are some sick DB rows. I'm only doing 170 on the T-bar for 3! you're doing 130 with one arm for 22!

The Monkey Man · 07-09-2009, 08:21 PM

Moomba is a sick freak with back strength.

Dont feel bad SF.

yellowmoomba · 07-09-2009, 08:32 PM

Quote:

Originally Posted by Scarface30

+1

those are some sick DB rows. I'm only doing 170 on the T-bar for 3! you're doing 130 with one arm for 22!

Quote:

Originally Posted by Monkey Man

Moomba is a sick freak with back strength.

Thanks........like Monkey man said....That is my best exercise.

---

I'm taking a few days off and heading to Northern Lower Michigan (Boyne) for some R-n-R with the family and extended family.

I completed my own verse of "blast straps".

Camo colored Tie downs: $16 (Lowe's)
2 Handles: $ 22 (internet)
2 Carabiner Clips: $8 (Lowe's)

Some fun bodyweight exercises: PRICELESS

See you back on Monday.

The Monkey Man · 07-09-2009, 09:28 PM

Quote:

Originally Posted by yellowmoomba

Thanks........like Monkey man said....That is my best exercise.

---

I'm taking a few days off and heading to Northern Lower Michigan (Boyne) for some R-n-R with the family and extended family.

I completed my own verse of "blast straps".

Camo colored Tie downs: $16 (Lowe's)
2 Handles: $ 22 (internet)
2 Carabiner Clips: $8 (Lowe's)

Some fun bodyweight exercises: PRICELESS

See you back on Monday.

If you Post PICs, SO will I !?

I'm just going north for saturday though,
Hate fighting the "head-back" traffic Sunday afternoon.

Destroys my Zen-Thingy - :-(

yellowmoomba · 07-13-2009, 05:49 PM

7/13/09

UPPER

* back from vacation. It was a nice break from the gym and the computers.

** 7 minutes in tread (7.5, 9.5, 11.5 one minute intervals)

Muscle Ups
6
5
4
* disappointed here...I was going for 9. It looks eazy on paper

Push Press
145 x 5
145 x 6
145 x 7

Supinated Close Grip Pullups
18
12

Smith Bench
235 x 5
235 x 4
225 x 5

DragonFlags
10

Straight Armed Pulldowns
92.5 x 8 (2 sets)

Upside Down Kettle Bell Pushups
25 (2 sets)

BW Row
25 (2 sets)

Hanging Leg Raise
15

5 minutes of Mysofascial

Burner02 · 07-13-2009, 09:48 PM

Quote:

Originally Posted by yellowmoomba

7/13/09

Supinated Close Grip Pullups
18
12

JerseyDevil · 07-14-2009, 06:59 PM

Welcome back buddy!

I take my GR up to a local high school to run and fetch.... they are starting up two a days. Football is in the air. Not like I wanna see summer go, but still looking forward to CB.

Going to be interesting to see how Pryor handles his sophomore year...

yellowmoomba · 07-15-2009, 06:31 AM

Quote:

Originally Posted by JerseyDevil

Welcome back buddy!

I take my GR up to a local high school to run and fetch.... they are starting up two a days. Football is in the air. Not like I wanna see summer go, but still looking forward to CB.

Going to be interesting to see how Pryor handles his sophomore year...

I'm looking forward to some football.

yellowmoomba · 07-15-2009, 06:37 AM

7/14/09

CORE and LOWER

* 7 minutes of intervals to warm up (rates 7.0, 9.0, 11.0)

Weighted Hanging Leg Raise
+20 x 15
15
15

Swiss Ball Inch Worms
25 (2 sets)

Trunk Pulldowns
97.5 x 25 (2 sets)

SLDL
255 x 10
255 x 8

Squat
225 x 10 * I leaned forward on last rep .. I felt a little twinge in my back so I dropped the reps for the next couple sets. Some moron turned the squat rack around so it faces toward the gym instead of toward the mirrors. It made it hard to concentrate on good form with all the people moving around in front of me.
225 x 5 (4 sets)

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

Super Squat (on toes)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 5

10 minutes of Mysofascial Stretches on the foam roller

20 minutes in the Hot Tub

10 minutes of Mysofascial Stretches on the foam roller after hot tub

The Monkey Man · 07-16-2009, 12:59 AM

Am I going to have to go back and research the PWR olympic motions you dont use anymore?

At least youre, keeping it fun

Burner02 · 07-16-2009, 02:59 AM

Quote:

Originally Posted by yellowmoomba

Squat
225 x 10 * I leaned forward on last rep .. I felt a little twinge in my back so I dropped the reps for the next couple sets. Some moron turned the squat rack around so it faces toward the gym instead of toward the mirrors. It made it hard to concentrate on good form with all the people moving around in front of me.
225 x 5 (4 sets)

Dude! seriously? You dare muss up someones perfect set up at the curling rack???

yellowmoomba · 07-16-2009, 06:15 AM

Quote:

Originally Posted by The Monkey Man

Am I going to have to go back and research the PWR olympic motions you dont use anymore?

At least youre, keeping it fun

haha.......you can't do EVERY cool lift in a program. The only thing I am not doing regularly are cleans.........I'm still getting in two kinds of deadlifts, Push Presses, Bench, Squat, Chins, Pullups, Rows, a little ISO work and lots of core work not to mention some cardio and hoops.......what more are you looking for ...........

Quote:

Dude! seriously? You dare muss up someones perfect set up at the curling rack???

Funny.......maybe that is why they turned it around so they can curl and watch the gym floor.............

katt · 07-16-2009, 09:13 AM

Whats a muscle up???

yellowmoomba · 07-16-2009, 11:51 AM

Quote:

Originally Posted by katt

Whats a muscle up???

They are fun.......give 'em a try:

YouTube - muscle ups

JerseyDevil · 07-16-2009, 06:55 PM

Quote:

Originally Posted by yellowmoomba

7/14/09

CORE and LOWER

* 7 minutes of intervals to warm up (rates 7.0, 9.0, 11.0)

Weighted Hanging Leg Raise
+20 x 15
15
15

Swiss Ball Inch Worms
25 (2 sets)

Trunk Pulldowns
97.5 x 25 (2 sets)

SLDL
255 x 10
255 x 8

Squat
225 x 10 * I leaned forward on last rep .. I felt a little twinge in my back so I dropped the reps for the next couple sets. Some moron turned the squat rack around so it faces toward the gym instead of toward the mirrors. It made it hard to concentrate on good form with all the people moving around in front of me.
225 x 5 (4 sets)

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

Super Squat (on toes)
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 5

10 minutes of Mysofascial Stretches on the foam roller

20 minutes in the Hot Tub

10 minutes of Mysofascial Stretches on the foam roller after hot tub

Your workouts are so innovative buddy...

JerseyDevil · 07-16-2009, 06:58 PM

Quote:

Originally Posted by katt

Whats a muscle up???

I am going to leave the obvious perverted response to myself. Hey Katt

.

yellowmoomba · 07-16-2009, 07:14 PM

Quote:

Originally Posted by JerseyDevil

Your workouts are so innovative buddy...

Thanks.......I'm glad I switched it a while ago. I really like the UPPER/LOWER split.

yellowmoomba · 07-16-2009, 07:20 PM

7/16/09

UPPER

* 5 minutes on tread to warmup

Bench
135 x 28 * was shooting for 30...

Pullups
17 * was shooting for 18

Dragonflags
9
8

Weighted Wide Grip Pullups
BW +45 x 8

Weighted Dips
BW +45 x 11

Weighted Wide Grip Pullups
BW +45 x 7

Weighted Dips
BW +45 x 10

Trunk Pulldowns
97.5 x 27 (2 sets)

DB Row
130 x 23 *PB...one more than last week

130 x 17

Hanging Leg Raise
15 (2 sets)

Fly
50 x 20 (2 sets)

EZ Bar Curl
85 x 10

French Press
85 x 8

EZ Bar Curl
85 x 10

French Press
85 x 10

Myofascial stretch for 10 minutes

Hot tub for 20 minutes

*** Had some good motivation today (thanks to work "stuff")

I was very happy about the 23 reps on DB Rows. I'll try for 30 reps on the bench and 18 pullups next week.

katt · 07-16-2009, 08:51 PM

Quote:

Originally Posted by yellowmoomba

They are fun.......give 'em a try:

YouTube - muscle ups

So it's basically a cheating pull up??

Quote:

Originally Posted by JerseyDevil

I am going to leave the obvious perverted response to myself. Hey Katt

.

Bad Jersey.... Bad Bad...

yellowmoomba · 07-16-2009, 08:54 PM

Quote:

Originally Posted by katt

So it's basically a cheating pull up??

Hardly.........You pull your entire body OVER the bar....Give it a try. Let me know how many you get

Burner02 · 07-16-2009, 10:21 PM

Quote:

Originally Posted by yellowmoomba

DB Row
130 x 23 *PB...one more than last week

130 x 17

...as in...23 reps...per hand????

Do you sir...have problems walking straight thru door ways? Your back has GOT to be W I D E...

yellowmoomba · 07-17-2009, 07:12 AM

Quote:

Originally Posted by Burner02

...as in...23 reps...per hand????

Do you sir...have problems walking straight thru door ways? Your back has GOT to be W I D E...

I would not call me very wide. I'm only weighing around 180 these days

but I appreciate the comment

Pylon · 07-17-2009, 10:16 AM

I was just thinking that 23 reps wasn't really that impressive. Then I noticed the "1" in front of the "30"....

yellowmoomba · 07-18-2009, 08:57 AM

Quote:

Originally Posted by Pylon

I was just thinking that 23 reps wasn't really that impressive. Then I noticed the "1" in front of the "30"....

........funny.

.......

I'm recovering from the Kid Rock concert last night at Comerica Park. He always puts on a great show and the people watching was phenomenal.

yellowmoomba · 07-19-2009, 12:46 PM

7/19/09

2 hours of hoops this morning

1 hour walk with MJ and Samson.

JerseyDevil · 07-19-2009, 05:15 PM

Hey Buddy! Just saying hi.

yellowmoomba · 07-19-2009, 05:22 PM

Quote:

Originally Posted by JerseyDevil

Hey Buddy! Just saying hi.

Hey JD.....I'm just catching up on-line. We just had a great steak dinner with some Pino Nior. MJ is sleeping, Samson is chilling outside and B is at the neighbors for a hour.

Hope all is well with you.

yellowmoomba · 07-20-2009, 06:23 AM

7/17/09

FORGOT TO POST FROM LAST FRIDAY

CORE and LOWER

Ab rollouts
35 (2 sets)

Trap Bar Deads
315 x 20
405 x 6 (2 sets)

Obliques Cable Cross
22.5 x 15 (2 sets)

Overhead Squat
105 x 12
105 x 6 (stopped)

Swiss Ball Crunch
+30 x 30 (2 sets)

DB Snatch
85 x 5 (2 sets)

Hanging Leg Raise
15 (2 sets)

Myofascial stretch for 5 minutes

Hot tub for 20 minutes

* All goals were hit today. Adding at least one rep or 5 lbs for every exercises per week.

Pylon · 07-20-2009, 07:44 AM

Quote:

Originally Posted by yellowmoomba

* All goals were hit today. Adding at least one rep or 5 lbs for every exercises per week.

Can't ask for more than that. Nice work!

07-08-2009, 10:48 AM	#481
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/8/09 CORE and LOWER * 9 minutes on tread (intervals of 7.5, 9.5, 11.5 & 12.5) * 3 minutes on Row machine Ab rollouts 30 15 20 Trap Bar Deads 315 x 17 405 x 5 (2 sets) Obliques Cable Cross 22.5 x 15 (2 sets) Overhead Squat 115 x 7 100 x 12 100 x 11 Swiss Ball Crunch +25 x 30 (2 sets) DB Snatch 80 x 5 (2 sets) Hanging Leg Raise 15 (2 sets) Myofascial stretch for 5 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."

07-09-2009, 08:21 PM	#483
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	Moomba is a sick freak with back strength. Dont feel bad SF. Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

07-13-2009, 05:49 PM	#486
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/13/09 UPPER * back from vacation. It was a nice break from the gym and the computers. 7 minutes in tread (7.5, 9.5, 11.5 one minute intervals) Muscle Ups** 6 5 4 * disappointed here...I was going for 9. It looks eazy on paper Push Press 145 x 5 145 x 6 145 x 7 Supinated Close Grip Pullups 18 12 Smith Bench 235 x 5 235 x 4 225 x 5 DragonFlags 10 Straight Armed Pulldowns 92.5 x 8 (2 sets) Upside Down Kettle Bell Pushups 25 (2 sets) BW Row 25 (2 sets) Hanging Leg Raise 15 5 minutes of Mysofascial 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."

07-15-2009, 06:37 AM	#490
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/14/09 CORE and LOWER * 7 minutes of intervals to warm up (rates 7.0, 9.0, 11.0) Weighted Hanging Leg Raise +20 x 15 15 15 Swiss Ball Inch Worms 25 (2 sets) Trunk Pulldowns 97.5 x 25 (2 sets) SLDL 255 x 10 255 x 8 Squat 225 x 10 * I leaned forward on last rep .. I felt a little twinge in my back so I dropped the reps for the next couple sets. Some moron turned the squat rack around so it faces toward the gym instead of toward the mirrors. It made it hard to concentrate on good form with all the people moving around in front of me. 225 x 5 (4 sets) Lower Cable Attached Oblique Twist 22.5 x 20 (2 sets) Super Squat (on toes) 4 plates x 10 6 plates x 10 8 plates x 10 10 plates x 5 10 minutes of Mysofascial Stretches on the foam roller 20 minutes in the Hot Tub 10 minutes of Mysofascial Stretches on the foam roller after 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."

07-16-2009, 12:59 AM	#491
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	Am I going to have to go back and research the PWR olympic motions you dont use anymore? At least youre, keeping it fun Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

07-14-2009, 06:59 PM	#488
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Welcome back buddy! I take my GR up to a local high school to run and fetch.... they are starting up two a days. Football is in the air. Not like I wanna see summer go, but still looking forward to CB. Going to be interesting to see how Pryor handles his sophomore year...

07-16-2009, 09:13 AM	#494
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Whats a muscle up???

07-16-2009, 07:20 PM	#499
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/16/09 UPPER * 5 minutes on tread to warmup Bench 135 x 28 * was shooting for 30... Pullups 17 * was shooting for 18 Dragonflags 9 8 Weighted Wide Grip Pullups BW +45 x 8 Weighted Dips BW +45 x 11 Weighted Wide Grip Pullups BW +45 x 7 Weighted Dips BW +45 x 10 Trunk Pulldowns 97.5 x 27 (2 sets) DB Row 130 x 23 PB...one more than last week 130 x 17 Hanging Leg Raise* 15 (2 sets) Fly 50 x 20 (2 sets) EZ Bar Curl 85 x 10 French Press 85 x 8 EZ Bar Curl 85 x 10 French Press 85 x 10 Myofascial stretch for 10 minutes Hot tub for 20 minutes *** Had some good motivation today (thanks to work "stuff") I was very happy about the 23 reps on DB Rows. I'll try for 30 reps on the bench and 18 pullups next week. 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."

07-17-2009, 10:16 AM	#504
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	I was just thinking that 23 reps wasn't really that impressive. Then I noticed the "1" in front of the "30".... "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

07-19-2009, 12:46 PM	#506
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/19/09 2 hours of hoops this morning 1 hour walk with MJ 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."

07-19-2009, 05:15 PM	#507
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Hey Buddy! Just saying hi.

07-20-2009, 06:23 AM	#509
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/17/09 FORGOT TO POST FROM LAST FRIDAY CORE and LOWER Ab rollouts 35 (2 sets) Trap Bar Deads 315 x 20 405 x 6 (2 sets) Obliques Cable Cross 22.5 x 15 (2 sets) Overhead Squat 105 x 12 105 x 6 (stopped) Swiss Ball Crunch +30 x 30 (2 sets) DB Snatch 85 x 5 (2 sets) Hanging Leg Raise 15 (2 sets) Myofascial stretch for 5 minutes Hot tub for 20 minutes * All goals were hit today. Adding at least one rep or 5 lbs for every exercises per week. 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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