Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 07-20-2009, 06:07 PM

Quote:

Originally Posted by Pylon

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

That's what I'm thinking............Thanks.

yellowmoomba · 07-20-2009, 06:14 PM

7/20/09

UPPER

** 7 minutes in tread (7.0, 9.0, 10.0 one minute intervals)

Muscle Ups
9 * Got it! Hit my goal for the day
6

Push Press
150 x 7 * Hit my second goal for the day
150 x 8 *** then added one more
150 x 8 **** did it again.

Supinated Close Grip Pullups
19 * Hit the third goal for the day!
15

Smith Bench
225 x 7 * Hit fourth goal...I'm on a roll
225 x 5

DragonFlags
10 * shooting for 11......

Straight Armed Pulldowns
87.5 x 10
92.5 x 7

Hammer Shrug
270 x 10
180 x 20

Upside Down Kettle Bell Pushups
26 * one more than last time .. goal was 27
20

T-bar Row
140 x 10 (2 sets)

Hanging Leg Raise
15

5 minutes of Mysofascial stretchs on foam roller

JerseyDevil · 07-21-2009, 07:03 PM

Quote:

Originally Posted by yellowmoomba

)

Muscle Ups
9 * Got it! Hit my goal for the day
6

Push Press
150 x 7 * Hit my second goal for the day
150 x 8 *** then added one more
150 x 8 **** did it again.

Supinated Close Grip Pullups
19 * Hit the third goal for the day!
15

It looks like you have your training dialed in YM.

Great job buddy!

You playing QB this year? Remember I have been out of touch

yellowmoomba · 07-21-2009, 08:14 PM

Quote:

Originally Posted by JerseyDevil

It looks like you have your training dialed in YM.

Great job buddy!

You playing QB this year? Remember I have been out of touch

Thanks Jersey. I retired from football a while ago. I miss playing football but I still play basketball one day a week.

yellowmoomba · 07-21-2009, 08:18 PM

7/21/09

CORE and LOWER

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

Lying Leg Lifts
60
50

SLDL
225 x 15 (2 sets)

Swiss Ball Inch Worms
25
30

Squat
* right knee felt like is what going to dislocate so I stopped (WTF!)

Trunk Pulldowns
97.5 x 27 (2 sets)

Leg Press (instead of Squats)
200 x 15
300 x 15
400 x 10
300 x 15

DB Side Bends
75 x 15 (2 sets)

Dual DB Swing
40 x 20 (2 sets)

Decline Crunch
25 (2 sets)

10 minutes of Mysofascial Stretches on the foam roller

20 minutes in the Hot Tub

* I'm pretty pissed about my knee.........................I'm not sure what is going on.

yellowmoomba · 07-22-2009, 06:00 AM

.......forgot to add

DB Lunges
45 x 10 (2 sets)

JerseyDevil · 07-23-2009, 07:24 PM

Hey YM!

yellowmoomba · 07-23-2009, 09:37 PM

Quote:

Originally Posted by JerseyDevil

Hey YM!

What's up Jersey? I have a big day tomorrow. 8:30 am Doctor's appointment.....for..

.........snip...snip. I plan on taking at least five days off from the gym (doc recommends 10 but that is not happening). No more babies in my future.

yellowmoomba · 07-23-2009, 09:45 PM

7/23/09

UPPER

* worked out at my work gym. I did a lot of high rep BW stuff today. I plan on taking at least 5 days off starting tomorrow. I'll come back with a new routine. I want to start adding in my suspension training and some more heavy bag work. I'm going to get a session with a local boxing coach in a few weeks to show me the ropes.

* 8 minutes on tread to warm up.

Feet Elavated Pushups
25

Pullups
20

DB Press
90 x 4 (2 sets)

Dips
25

Chins
18

Feet Elavated Pushups
25

BW Rows
20

Dips
20

Pullups
16

Feet Elavated Pushups
25

BW Rows
20

Feet Elavated Pushups
25

Chins
15

Standing Single Arm DB Press
50 x 8 (3 sets)

Pullups
16

BW Rows
20

Feet Elavated Pushups
25

Scarface30 · 07-24-2009, 08:29 AM

good luck on the snip-snip. I hear it's a rather simple procedure.

workouts are coming along nicely, but the few days off might help you out.

how often do you switch up your routine? just wondering, because things seem to not stay the same for long.

yellowmoomba · 07-24-2009, 10:41 AM

Quote:

Originally Posted by Scarface30

good luck on the snip-snip. I hear it's a rather simple procedure.

workouts are coming along nicely, but the few days off might help you out.

how often do you switch up your routine? just wondering, because things seem to not stay the same for long.

I'm back........a little discomfort but not tooooo bad (so far).

I usually change things up every couple months. I stick with the same core exercises

Squat
Presses
Rows
Chins/Pullups
Tbar Deads
SLDL

then I throw in some things like Snatches, Clean & Presses, Curls, Triceps work, Leg Press, Flys............just for a variation.

**IainDaniel** · 07-24-2009, 10:46 AM

Quote:

Originally Posted by yellowmoomba

I'm back........a little discomfort but not tooooo bad (so far).

Any good drugs?

Keep the boys iced, and don't push it.

yellowmoomba · 07-24-2009, 11:16 AM

Quote:

Originally Posted by IainDaniel

Any good drugs?

Keep the boys iced, and don't push it.

Vics and frozen blueberries

Burner02 · 07-24-2009, 11:23 AM

Dude!
Glad to hear you are feeling better....

Your pull ups are off the hook!

My fat-ass still can't pull up more than 8 good reps...oi.

yellowmoomba · 07-24-2009, 01:47 PM

Quote:

Originally Posted by Burner02

Dude!
Glad to hear you are feeling better....

Your pull ups are off the hook!

My fat-ass still can't pull up more than 8 good reps...oi.

Thanks.........as you drop weight the pullups will be a lot easier

Archangel · 07-24-2009, 06:08 PM

YM, your workouts ALWAYS humble me, outstanding!!! Hope all is well after your procedure!!!

yellowmoomba · 07-24-2009, 06:30 PM

Quote:

Originally Posted by Archangel

YM, your workouts ALWAYS humble me, outstanding!!! Hope all is well after your procedure!!!

Vicodin and frozen blueberries are the trick!!

Good to see you back

JerseyDevil · 07-24-2009, 07:41 PM

Quote:

Originally Posted by yellowmoomba

What's up Jersey? I have a big day tomorrow. 8:30 am Doctor's appointment.....for..

.........snip...snip. I plan on taking at least five days off from the gym (doc recommends 10 but that is not happening). No more babies in my future.

OUCH!!!

yellowmoomba · 07-25-2009, 06:22 AM

Quote:

Originally Posted by JerseyDevil

OUCH!!!

So far...............so good (knock on wood)

Burner02 · 07-26-2009, 05:19 AM

Quote:

Originally Posted by yellowmoomba

frozen blueberries are the trick!!

"We'll just tell your mother we ate the whole thing"
- American Pie

**IainDaniel** · 07-26-2009, 12:05 PM

Quote:

Originally Posted by yellowmoomba

So far...............so good (knock on wood)

Let me guess no pun intended

yellowmoomba · 07-27-2009, 06:12 AM

All is well here.....I plan on hitting the gym on Thursday after six days off.

**IainDaniel** · 07-27-2009, 08:35 AM

Quote:

Originally Posted by yellowmoomba

All is well here.....I plan on hitting the gym on Thursday after six days off.

Good to hear. t-2 days

JerseyDevil · 07-27-2009, 06:59 PM

Quote:

Originally Posted by yellowmoomba

All is well here.....I plan on hitting the gym on Thursday after six days off.

.. and I bet you will hit it hard!

Triple Threat · 07-27-2009, 08:38 PM

Quote:

Originally Posted by JerseyDevil

.. and I bet you will hit it hard!

Be careful the first couple of workouts. Just sayin'.

yellowmoomba · 07-28-2009, 06:00 AM

Quote:

Originally Posted by IainDaniel

Good to hear. t-2 days

Good luck

Rest, Ice and Ibu worked for me.

Quote:

Originally Posted by Jersey

.. and I bet you will hit it hard!

Next week, I'll hit it hard. This week will be low volume / medium weight.

Quote:

Originally Posted by TT

Be careful the first couple of workouts. Just sayin'.

I hear ya......I don't want my balls to swell up like melons

The Monkey Man · 07-28-2009, 10:55 PM

I used to use the roll-on BIO FREEZE
on the knees top and bottom of the cap = patellar tendon,
and it worked good...

(Untill I trainied thru the BioFreeze)

Youre finally getting old -

(sorry, join the club)

I also use one of these between sets:

yellowmoomba · 07-29-2009, 06:02 AM

Quote:

Originally Posted by The Monkey Man

I used to use the roll-on BIO FREEZE
on the knees top and bottom of the cap = patellar tendon,
and it worked good...

(Untill I trainied thru the BioFreeze)

Youre finally getting old -

(sorry, join the club)

I also use one of these between sets:

Old ?

That's ridiculous

You are only old when you "except that you are old." I'm not there yet.

Stewart14 · 07-29-2009, 08:07 AM

Quote:

Originally Posted by yellowmoomba

Old ?

That's ridiculous

You are only old when you "except that you are old." I'm not there yet.

But see, you are getting old....you forgot you were supposed to say ACCEPT, not except!!

yellowmoomba · 07-29-2009, 08:19 AM

Quote:

Originally Posted by Stewart14

But see, you are getting old....you forgot you were supposed to say ACCEPT, not except!!

OK smart*ss. You are next for the same surgery that I just had.

07-20-2009, 06:14 PM	#512
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/20/09 UPPER 7 minutes in tread (7.0, 9.0, 10.0 one minute intervals) Muscle Ups** 9 * Got it! Hit my goal for the day 6 Push Press 150 x 7 * Hit my second goal for the day 150 x 8 * then added one more 150 x 8 did it again. Supinated Close Grip Pullups** 19 * Hit the third goal for the day! 15 Smith Bench 225 x 7 * Hit fourth goal...I'm on a roll 225 x 5 DragonFlags 10 * shooting for 11...... Straight Armed Pulldowns 87.5 x 10 92.5 x 7 Hammer Shrug 270 x 10 180 x 20 Upside Down Kettle Bell Pushups 26 * one more than last time .. goal was 27 20 T-bar Row 140 x 10 (2 sets) Hanging Leg Raise 15 5 minutes of Mysofascial stretchs on 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."

07-21-2009, 08:18 PM	#515
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/21/09 CORE and LOWER * 7 minutes of intervals to warm up (rates 7.0, 9.0, 11.0) Lying Leg Lifts 60 50 SLDL 225 x 15 (2 sets) Swiss Ball Inch Worms 25 30 Squat * right knee felt like is what going to dislocate so I stopped (WTF!) Trunk Pulldowns 97.5 x 27 (2 sets) Leg Press (instead of Squats) 200 x 15 300 x 15 400 x 10 300 x 15 DB Side Bends 75 x 15 (2 sets) Dual DB Swing 40 x 20 (2 sets) Decline Crunch 25 (2 sets) 10 minutes of Mysofascial Stretches on the foam roller 20 minutes in the Hot Tub * I'm pretty pissed about my knee.........................I'm not sure what is going on. 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."

07-22-2009, 06:00 AM	#516
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	.......forgot to add DB Lunges 45 x 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."

07-23-2009, 09:45 PM	#519
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/23/09 UPPER * worked out at my work gym. I did a lot of high rep BW stuff today. I plan on taking at least 5 days off starting tomorrow. I'll come back with a new routine. I want to start adding in my suspension training and some more heavy bag work. I'm going to get a session with a local boxing coach in a few weeks to show me the ropes. * 8 minutes on tread to warm up. Feet Elavated Pushups 25 Pullups 20 DB Press 90 x 4 (2 sets) Dips 25 Chins 18 Feet Elavated Pushups 25 BW Rows 20 Dips 20 Pullups 16 Feet Elavated Pushups 25 BW Rows 20 Feet Elavated Pushups 25 Chins 15 Standing Single Arm DB Press 50 x 8 (3 sets) Pullups 16 BW Rows 20 Feet Elavated Pushups 25 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."

07-24-2009, 08:29 AM	#520
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	good luck on the snip-snip. I hear it's a rather simple procedure. workouts are coming along nicely, but the few days off might help you out. how often do you switch up your routine? just wondering, because things seem to not stay the same for long. Warning: Seismic Testing Zone

07-23-2009, 07:24 PM	#517
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Hey YM!

07-24-2009, 11:23 AM	#524
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	Dude! Glad to hear you are feeling better.... Your pull ups are off the hook! My fat-ass still can't pull up more than 8 good reps...oi. 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

07-24-2009, 06:08 PM	#526
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	YM, your workouts ALWAYS humble me, outstanding!!! Hope all is well after your procedure!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-27-2009, 06:12 AM	#532
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	All is well here.....I plan on hitting the gym on Thursday after six days off. 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."

07-28-2009, 10:55 PM	#537
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	I used to use the roll-on BIO FREEZE on the knees top and bottom of the cap = patellar tendon, and it worked good... (Untill I trainied thru the BioFreeze) Youre finally getting old - (sorry, join the club) I also use one of these between sets: Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

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