Weighted vest, combos, circuits, plyos and bag work

Triple Threat · 07-29-2009, 10:33 AM

Quote:

Originally Posted by The Monkey Man

I also use one of these between sets:

Is that your dip station?

Stewart14 · 07-29-2009, 01:58 PM

Quote:

Originally Posted by yellowmoomba

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

I'm gonna wait to see if it affects your workouts first.....you can be my guinea pig

Scarface30 · 07-29-2009, 02:10 PM

how are you doing YM?

think you'll be back in the gym tomorrow like you planned?

Scarface30 · 07-29-2009, 02:12 PM

Quote:

Originally Posted by The Monkey Man

hey, nothing wrong with that. it could be like a portable dip station, or used for supine rows or something.

yellowmoomba · 07-30-2009, 06:08 AM

Quote:

Originally Posted by Stewart14

I'm gonna wait to see if it affects your workouts first.....you can be my guinea pig

The surgery will not slow me down.

I think the 6 days off will definitely help. We'll see next week. I plan on hitting the gym tonight and Friday then bball over the weekend.

yellowmoomba · 07-30-2009, 06:11 AM

Quote:

Originally Posted by Scarface30

how are you doing YM?

think you'll be back in the gym tomorrow like you planned?

Things are great here. Everything is healing up. I plan on going tonight but not 100% - probably about 80% just to be safe. I'll pick up the pace next week.

yellowmoomba · 07-30-2009, 06:31 AM

7/30/09

NOTE TO SELF:

I wanted to create a new program but after thinking about it for a while I'm going to stick with my Upper/Lower split. It's effective and less draining than the full body programs that I have done in the past.

I plan on adding some new exercises (straps), jump ropes and some heavy bag stuff once a week. It's hard to fit in all the exercises that I like.

Goals - in order of importance - for the next two months:
Avoid injuries
Have fun
Stay lean
Keep as much size and strength as possible
Improve endurance

Rep Range will be primarily 8-10; Some will be 20 and others may be 3. It will just depend on "the body" that week. As long as I beat my previous numbers I will continue with that exercise. Once I am not progressing I will switch out the exercise for another one. If I miss basketball or boxing on the weekend - its no big deal. Those are just my fun days outside the weight room.

Sun - Basketball
Mon - UPPER
Tue - LOWER
Wed -OFF
Thu - UPPER
Fri - LOWER
Sat - Box

I'll switch things up in October.

katt · 07-30-2009, 08:59 AM

Quote:

Originally Posted by Triple Threat

Is that your dip station?

**IainDaniel** · 07-30-2009, 10:29 AM

Quote:

Originally Posted by yellowmoomba

Good luck

Rest, Ice and Ibu worked for me.

Surprisingly, twas a lot easier then I expected. little uncomfortable yesterday, today I feel great. Best thing is I have a few days off leading right into a long weekend. Score.

Just sucks being home, and not being able to go for a run or workout.

yellowmoomba · 07-30-2009, 12:03 PM

Quote:

Originally Posted by IainDaniel

Surprisingly, twas a lot easier then I expected. little uncomfortable yesterday, today I feel great. Best thing is I have a few days off leading right into a long weekend. Score.

Just sucks being home, and not being able to go for a run or workout.

Good to hear.

Burner02 · 07-30-2009, 11:47 PM

Quote:

Originally Posted by yellowmoomba

7/21/09
Squat
* right knee felt like is what going to dislocate so I stopped (WTF!)
* I'm pretty pissed about my knee.........................I'm not sure what is going on.

How about...we're 38..and live active lives...not that of a couch potato and its gonna hurt once in a while?

Was looking at your split..am thinking I may take after it a bit.
You have some wild workouts, so could ya help a brotha out with some ideas?

My workout days are:
sun, mon, tues, thurs and fri.
I take wed and sats off with my days off.
The odd days throw off my schedule, so am wondernig if the upper/lower split will work?

How many exercises per BP do you do?
I was thinking one upper: bench and rows
One lower: Squats and SLDL

2nd upper: Delts and Pull Ups
2nd lower: Front squats or lunges and deads.

Or...do you do all upper (chest, delts and back) one day?

Don't want to make it too complicated. Get in hit it, get out.

yellowmoomba · 07-31-2009, 06:59 AM

Quote:

Originally Posted by Burner02

How about...we're 38..and live active lives...not that of a couch potato and its gonna hurt once in a while?

Was looking at your split..am thinking I may take after it a bit.
You have some wild workouts, so could ya help a brotha out with some ideas?

My workout days are:
sun, mon, tues, thurs and fri.
I take wed and sats off with my days off.
The odd days throw off my schedule, so am wondernig if the upper/lower split will work?

How many exercises per BP do you do?
I was thinking one upper: bench and rows
One lower: Squats and SLDL

2nd upper: Delts and Pull Ups
2nd lower: Front squats or lunges and deads.

Or...do you do all upper (chest, delts and back) one day?

Don't want to make it too complicated. Get in hit it, get out.

I hear ya ....... 38 is the new 25 right ???? In my world it is

LOL

As far as your split goes.....That is how I am going to do it - for the most part.

I'll post my "projected split" on here today for a POR (point of reference) for you and me

I'm sure it will have some slight mods but the basics will remain the same.

yellowmoomba · 07-31-2009, 07:30 AM

New Split to start on 8/2/09 ======
===========================

Sunday
BASKETBALL

Monday

10 minutes of Intervals on treadmill

UPPER
Alternate (3 sets)
Weighted Chins BW+45 x 10
Push Press 135 x 10

Alternate (2 sets)
Suspension Press 10
Suspension Row 10

Alternate (2 sets)
BW Dips 20
BW Row 20

* one bonus upper exercise which will change weekly

Myofascial Stretch 5 min

Tuesday

Row machine 5 minutes

CORE and LOWER

Trapbar Deads 405 x 5 (2 sets), 315 x 15 (1 set)

Hanging Leg Raise 20 (3 sets)

DB Snatch 80 x 5 (3 sets)

Trunk Pulldowns 97.5 x 20 (3 sets)

Dual DB Swing 40 x 20 (2 sets)

Plank 90 seconds (2 sets)

Overhead Squat 105 x 10 (2 sets)

Myofascial stretch 10 minutes

Wednesday OFF

Thursday

Jump Rope 10 min

UPPER

Alternate (3 sets)
DB Row 130 x 15
DB Press 85 x 8

Alternate (2 sets)
Xplode Incline press 410 x 3
Pullups 15

Alternate (2 sets)
Curl 80 x 10
Tri BW press 20

* one bonus upper exercise which will change weekly

Myofascial Stretch 5 min

Friday

10 minutes of intervals on tread

CORE and LOWER

Inch Worms on Swiss Ball 25 (3 sets)

Squat 225 x 15 (2 sets)

Dragonflags 8 (2 sets)

SLDL 225 x 12 (2 sets)

Side Bends 80 x 10 (2 sets)

DB Lunge 60 x 12 (2 sets)

Lying leg raise 40 (2 sets)

Calf Raise 50 x 20 (2 sets)

Myofascial stretch 10 minutes

Saturday

Heavy Bag/Boxing (optional)

yellowmoomba · 07-31-2009, 11:44 AM

7/31/09

FULLBODY

* break in workout after a 7 day layoff

5 minutes on treadmill to warmup

Supinate Pullups
8

Pushups
20

Chins
12

Pushups
20

Wide Grip Pullups
12

Close Pushups
20

Super Squat
4 plates x 12
4 plates x 15

SLDL
135 x 15
135 x 12

Push Press
95 x 10

Combo - Clean/Front Squat/Push Press
95 x 6

Push Press
95 x 12

Xplode Incline Press
180 x 15

T-bar Row
140 x 6

Xplode Incline Press
270 x 10

T-bar Row
105 x 12

Hanging Leg Raise
15 (2 sets)

Myofascial stretch
5 minutes

* felt great...Didn't want to get too crazy today.

Scarface30 · 07-31-2009, 05:45 PM

nice "break in" workout YM

the surgery doesn't seem to have slowed you down.

nice workout setup above. I'd like to get back into a 4 day split, it's just with school going to be the busiest I have ever had it, 4 days aren't too much of an option. but I really enjoy the upper/lower split. good stuff.

Burner02 · 08-02-2009, 12:42 AM

will look into this split, amigo!

What the heck is a 'myofacial'? Kind of like smiling exercises?

ha!

JerseyDevil · 08-02-2009, 05:29 PM

Quote:

Originally Posted by yellowmoomba

7/31/09

FULLBODY

* break in workout after a 7 day layoff

5 minutes on treadmill to warmup

Supinate Pullups
8

Pushups
20

Chins
12

Pushups
20

Wide Grip Pullups
12

Close Pushups
20

Super Squat
4 plates x 12
4 plates x 15

SLDL
135 x 15
135 x 12

Push Press
95 x 10

Combo - Clean/Front Squat/Push Press
95 x 6

Push Press
95 x 12

Xplode Incline Press
180 x 15

T-bar Row
140 x 6

Xplode Incline Press
270 x 10

T-bar Row
105 x 12

Hanging Leg Raise
15 (2 sets)

Myofascial stretch
5 minutes

* felt great...Didn't want to get too crazy today.

Look at you hitting the ground running. I would expect no less from you buddy!

yellowmoomba · 08-02-2009, 07:25 PM

Quote:

Originally Posted by JerseyDevil

Look at you hitting the ground running. I would expect no less from you buddy!

Thanks man.

yellowmoomba · 08-02-2009, 07:26 PM

8/2/09

BASKETBALL for two hours

**IainDaniel** · 08-03-2009, 07:20 AM

Everything feeling good?

Stewart14 · 08-03-2009, 10:31 AM

Quote:

Originally Posted by IainDaniel

Everything feeling good?

the real question is how's things in the bedroom???

Triple Threat · 08-03-2009, 11:08 AM

Or the living room couch? Or kitchen table?

Stewart14 · 08-03-2009, 12:05 PM

Quote:

Originally Posted by Triple Threat

Or the living room couch? Or kitchen table?

oh yes, and the ever popular incline weight bench

yellowmoomba · 08-03-2009, 06:34 PM

Quote:

Originally Posted by IainDaniel

Everything feeling good?

No problems....what about you?

Quote:

the real question is how's things in the bedroom???

Haven't tested it yet.........

Quote:

Or the living room couch? Or kitchen table?

...and many other places..........

yellowmoomba · 08-03-2009, 06:38 PM

8/3/09

UPPER

5 mins on treadmill

*all RIs 60 seconds

Weighted Chins
BW+45 x 12

Push Press
135 x 10

Weighted Chins
BW+45 x 10

Push Press
135 x 10

Weighted Chins
BW+45 x 10

Push Press
135 x 10

Suspension Press (handles about 20" from the floor)
10

Suspension Row
10

Suspension Press (handles about 20" from the floor)
15

Suspension Row
15

Suspension Press (handles about 20" from the floor)
15

Suspension Row
15

BW Dips
20

Wide Grip Pullups
10

Hanging Leg Raise
15
15

BW Dips
14

Wide Grip Pullups
8

Medicine Ball Pushups
15

Side Raise
17.5 x 20

Lying Leg Lifts
30

Myofascial Stretch on foam roller
5 min

*Overall a great workout. The suspension presses were fun

(and hard)

The Monkey Man · 08-03-2009, 08:52 PM

Quote:

Originally Posted by yellowmoomba

8/3/09
*Overall a great workout. The suspension presses were fun

(and hard)

I told one of the better trainers at my club about the muscleups today.
He looked like he was excited at the concept...

Funny how a dude with a masters degree in training or whatever,
wouldn't know that anyway, but... who am I to judge?

yellowmoomba · 08-04-2009, 05:54 AM

Quote:

Originally Posted by The Monkey Man

I told one of the better trainers at my club about the muscleups today.
He looked like he was excited at the concept...

Funny how a dude with a masters degree in training or whatever,
wouldn't know that anyway, but... who am I to judge?

Look at most of the trainers ... I would NOT trust most of them to know "jack". ANYONE can pass a written test

JerseyDevil · 08-04-2009, 06:03 AM

Lookin good in here YM!

**IainDaniel** · 08-04-2009, 07:46 AM

Quote:

Originally Posted by yellowmoomba

8/3/09

*Overall a great workout. The suspension presses were fun

(and hard)

You have TRX straps?

yellowmoomba · 08-04-2009, 12:24 PM

Quote:

Originally Posted by IainDaniel

You have TRX straps?

I made my own version for $42 (rather than $150).

07-29-2009, 02:10 PM	#543
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	how are you doing YM? think you'll be back in the gym tomorrow like you planned? Warning: Seismic Testing Zone

07-30-2009, 06:31 AM	#547
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/30/09 NOTE TO SELF: I wanted to create a new program but after thinking about it for a while I'm going to stick with my Upper/Lower split. It's effective and less draining than the full body programs that I have done in the past. I plan on adding some new exercises (straps), jump ropes and some heavy bag stuff once a week. It's hard to fit in all the exercises that I like. *Goals - in order of importance* - for the next two months:** Avoid injuries Have fun Stay lean Keep as much size and strength as possible Improve endurance Rep Range will be primarily 8-10; Some will be 20 and others may be 3. It will just depend on "the body" that week. As long as I beat my previous numbers I will continue with that exercise. Once I am not progressing I will switch out the exercise for another one. If I miss basketball or boxing on the weekend - its no big deal. Those are just my fun days outside the weight room. Sun - Basketball Mon - UPPER Tue - LOWER Wed -OFF Thu - UPPER Fri - LOWER Sat - Box I'll switch things up in October. 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."

07-31-2009, 07:30 AM	#553
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	New Split to start on 8/2/09 ====== =========================== Sunday BASKETBALL Monday 10 minutes of Intervals on treadmill UPPER Alternate (3 sets) Weighted Chins BW+45 x 10 Push Press 135 x 10 Alternate (2 sets) Suspension Press 10 Suspension Row 10 Alternate (2 sets) BW Dips 20 BW Row 20 * one bonus upper exercise which will change weekly Myofascial Stretch 5 min Tuesday Row machine 5 minutes CORE and LOWER Trapbar Deads 405 x 5 (2 sets), 315 x 15 (1 set) Hanging Leg Raise 20 (3 sets) DB Snatch 80 x 5 (3 sets) Trunk Pulldowns 97.5 x 20 (3 sets) Dual DB Swing 40 x 20 (2 sets) Plank 90 seconds (2 sets) Overhead Squat 105 x 10 (2 sets) Myofascial stretch 10 minutes Wednesday OFF Thursday Jump Rope 10 min UPPER Alternate (3 sets) DB Row 130 x 15 DB Press 85 x 8 Alternate (2 sets) Xplode Incline press 410 x 3 Pullups 15 Alternate (2 sets) Curl 80 x 10 Tri BW press 20 * one bonus upper exercise which will change weekly Myofascial Stretch 5 min Friday 10 minutes of intervals on tread CORE and LOWER Inch Worms on Swiss Ball 25 (3 sets) Squat 225 x 15 (2 sets) Dragonflags 8 (2 sets) SLDL 225 x 12 (2 sets) Side Bends 80 x 10 (2 sets) DB Lunge 60 x 12 (2 sets) Lying leg raise 40 (2 sets) Calf Raise 50 x 20 (2 sets) Myofascial stretch 10 minutes Saturday Heavy Bag/Boxing (optional) 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." Last edited by yellowmoomba : 07-31-2009 at 07:49 AM.

07-31-2009, 11:44 AM	#554
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/31/09 FULLBODY * break in workout after a 7 day layoff 5 minutes on treadmill to warmup Supinate Pullups 8 Pushups 20 Chins 12 Pushups 20 Wide Grip Pullups 12 Close Pushups 20 Super Squat 4 plates x 12 4 plates x 15 SLDL 135 x 15 135 x 12 Push Press 95 x 10 Combo - Clean/Front Squat/Push Press 95 x 6 Push Press 95 x 12 Xplode Incline Press 180 x 15 T-bar Row 140 x 6 Xplode Incline Press 270 x 10 T-bar Row 105 x 12 Hanging Leg Raise 15 (2 sets) Myofascial stretch 5 minutes * felt great...Didn't want to get too crazy 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."

07-31-2009, 05:45 PM	#555
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice "break in" workout YM the surgery doesn't seem to have slowed you down. nice workout setup above. I'd like to get back into a 4 day split, it's just with school going to be the busiest I have ever had it, 4 days aren't too much of an option. but I really enjoy the upper/lower split. good stuff. Warning: Seismic Testing Zone

08-02-2009, 12:42 AM	#556
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,646	will look into this split, amigo! What the heck is a 'myofacial'? Kind of like smiling exercises? ha! 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

08-02-2009, 07:26 PM	#559
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/2/09 BASKETBALL for two hours 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."

08-03-2009, 07:20 AM	#560
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Everything feeling good? Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

08-03-2009, 11:08 AM	#562
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Or the living room couch? Or kitchen table?

08-03-2009, 06:38 PM	#565
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/3/09 UPPER 5 mins on treadmill all RIs 60 seconds Weighted Chins* BW+45 x 12 Push Press 135 x 10 Weighted Chins BW+45 x 10 Push Press 135 x 10 Weighted Chins BW+45 x 10 Push Press 135 x 10 Suspension Press (handles about 20" from the floor) 10 Suspension Row 10 Suspension Press (handles about 20" from the floor) 15 Suspension Row 15 Suspension Press (handles about 20" from the floor) 15 Suspension Row 15 BW Dips 20 Wide Grip Pullups 10 Hanging Leg Raise 15 15 BW Dips 14 Wide Grip Pullups 8 Medicine Ball Pushups 15 Side Raise 17.5 x 20 Lying Leg Lifts 30 Myofascial Stretch on foam roller 5 min *Overall a great workout. The suspension presses were fun (and hard) 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."

08-04-2009, 06:03 AM	#568
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Lookin good in here YM!

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