Weighted vest, combos, circuits, plyos and bag work

naturaltan · 07-18-2008, 03:17 PM

Quote:

Originally Posted by yellowmoomba

NT -
What a nice surprise

How's the family? Where ya been?

My weight fluctuates about 8 -10 pounds depending on the season. I've usually trained for sports but since I'm not playing much basketball or football I figured I could start training to stay healthy and look good

I love my new workouts - using the weighted vest is awesome. I'm about 188 now. I'd like to drop one more inch on my waist. Other than that - I'm content.

Things are good

I've been around doing a little of this and that. LOL Family is good ... daughter is growing up way too fast - 14 going on 24

I've taken up running in the last little while along with the weights. I figure that when I turn 42 this year, might as well be in the best shape of my life - just because I can. hehe.

Are you not playing football/basketball because of the season of just a change of pace?

yellowmoomba · 07-19-2008, 10:51 AM

7/19/08

Upper Body

*threw in some new exercises today

** 5 minutes on tread to warmup

Supinated Grip Pullups
10

Pushups
30

Supinated Grip Pullups
10

Pushups
30

Dips
15
15

Row Machine
200 x 8
200 x 8

Hang Clean
135 x 7
135 x 7

Kettle Ball Pushups

(hands on handle)
15
15

(handle on floor/hands on the bulb) - you need good balance for these
15
15
15
15

Both hands on one handle -kinda like a diamond pushup
15

Side to Side Crossover Pullups
8
8
8

Pushups with feet on Medicine Ball
25
25

Opposite Grip Pullups
8
8

yellowmoomba · 07-19-2008, 10:57 AM

Quote:

Originally Posted by naturaltan

Things are good

I've been around doing a little of this and that. LOL Family is good ... daughter is growing up way too fast - 14 going on 24

I've taken up running in the last little while along with the weights. I figure that when I turn 42 this year, might as well be in the best shape of my life - just because I can. hehe.

Are you not playing football/basketball because of the season of just a change of pace?

I can't image the fun you are having a 14 yr old daughter

I'm not playing football because a few guys moved out of state so the core group of guys that I like were not playing. I tried to jump on another team but it just wasn't the same.

I haven't played much bball because the "Michaeal Jordan wannabees" drive me crazy. It's more "man bitching", cheap ass fouls and 24 foot jump shots than I like....These guys don't pass or play defense so - it's not really fun.

I do like my new style of workouts. It's challenging and different. Hope to see you around more

yellowmoomba · 07-21-2008, 10:00 PM

7/21/08

Upper body

* staying at a hotel for the week for a PM training class so I was limited to the hotel gym

** 5 minutes on tread

*** wore 15 lb weighted vest

DB Press
50 x 30

BW +15 Row
15

DB Fly
50 x 15

BW +15 Row
15

DB Fly
50 x 15

BW +15 Row
15

DB Shoulder Press
50 x 15

DB Row
50 x 15

DB Shoulder Press
50 x 15

DB Row
50 x 15

Side Raise
25 x 15

Front Raise
20 x 10

Elavated Pushups
20
20

DB Hang Cleans
50 x 12
50 x 12

yellowmoomba · 07-27-2008, 09:54 AM

7/26/08

Fullbody

7 minutes on tread

1 minute at 4.0
2 minutes at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0

** All RIs 60 secs

Xpload Incline Press
430 x 3

T-Bar Row
135 x 10

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Xpload Incline Press
430 x 3

T-Bar Row
180 x 6

Squat
225 x 8
300 x 3
225 x 12

Kettle Ball Pushups (handles on floor)
25
25

Pullups
10
10

Single kettle Ball Pushup
10

Leg Press
360 x 10
400 x 10

Row Machine
245 x 8

Fly
65 x 8
65 x 6

Deadlift
225 x 10
225 x 10

yellowmoomba · 07-28-2008, 05:05 PM

7/28/08

Fullbody

7 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 minute at 4.0

** All RIs 60 secs

Trap Bar Deads
405 x 10
405 x 8

Muscle Ups
1 plus 10 dips
2
2
2

Chins
10
10

Push Press
135 x 10
135 x 10

Row
200 x 8
200 x 8

DB Lunge
80 x 6
80 x 6

Hanging Leg Raise
15

Rope Triceps Press
82.5 x 8
82.5 x 7

Supinated Grip Pullups
8

yellowmoomba · 07-30-2008, 07:47 PM

7/30/08

Fullbody

12 minutes on tread at 4.0 and 5.0 incline

Super Squats
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10

Weighted Dips
BW +70 x 7
BW +70 x 7
BW +70 x 6

DB Row
130 x 12
130 x 12

Standing One Armed DB Press
65 x 10
65 x 10

Kettle Ball Pushups (handles on floor)
20
16

Side to Side Pullups
8
7

Trunk Pulldowns
102.5 x 20
102.5 x 15

SLDL
135 x 15
135 x 15
* hams were tight today so I did light weight

yellowmoomba · 08-01-2008, 11:47 AM

8/1/08

Fullbody

7 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 minute at 4.0

** All RIs were 60 seconds except the circuits which were 90 secs

Xpload Incline Press
440 x 3

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Xpload Incline Press
440 x 2

T-Bar Row
200 x 3

Squat
225 x 15
225 x 12

Circuit #1

DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Circuit #2
DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Circuit #3
DB Snatch
75 x 3
Push Press
45 x 3
Dual DB Swing
45 x 3
Pullups
BW x 5
Pushups
BW x 10

Hanging Leg Raise
15
15

Swiss Ball Crunch holding 20lbs
20
20

Side Bends
50 x 20 (each side)
50 x 20 (each side)

Scarface30 · 08-01-2008, 05:19 PM

workouts are looking great in here man

I just have a question about the first portion of your workout, with the incline press and the t-bar rows. I was just wondering if that is a circuit you do, kind of in super-setting fashion something?

yellowmoomba · 08-02-2008, 08:36 AM

Quote:

Originally Posted by Scarface30

workouts are looking great in here man

I just have a question about the first portion of your workout, with the incline press and the t-bar rows. I was just wondering if that is a circuit you do, kind of in super-setting fashion something?

Thanks for the comment.

No supersetting during the first part. Basically it's a set of PUSH (rest 60 seconds) then a set of PULL (rest 60 seconds) and REPEAT

This way I can to the maximum weight within a shorter workout.

yellowmoomba · 08-03-2008, 11:23 AM

8/3/08

CARDIO

30 minutes on the heavy bag

yellowmoomba · 08-03-2008, 06:54 PM

8/3/08

CARDIO (part 2)

45 minutes of Kayaking

yellowmoomba · 08-04-2008, 05:51 PM

8/4/08

Fullbody

7 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 minute at 4.0

** All RIs 60 seconds

Clean - Front Squat - Push Press Combo
135 x 6

Smith CG Press
225 x 5
225 x 5
225 x 4
225 x 4
225 x 3

Supinated Grip Pullups
12
10
8
8

Swiss Ball Crunches holding 20lb
30

Pitchers
25 x 15
25 x 15

Planks
60 seconds
60 seconds

DB Lunge
85 x 6
85 x 5

Hanging Leg Raise
15
15

BW Lying Triceps Press
15
15

naturaltan · 08-06-2008, 09:01 AM

yep ... still lifting ... looks good in here.

yellowmoomba · 08-06-2008, 10:33 AM

Quote:

Originally Posted by naturaltan

yep ... still lifting ... looks good in here.

Thanks......What about you .. still lifting?

yellowmoomba · 08-06-2008, 10:36 AM

8/6/08

Fullbody

8 minutes on tread

1.5 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1.5 minutes at 4.0

** All RIs 60 seconds

Trap Bar Deads
455 x 3
315 x 20
315 x 15

Opposite Grip Pullups
12
10

Kettle Ball Pushups (handles on floor)
25
20

Row Machine
255 x 8
255 x 8

Standing One Armed DB Press
70 x 8
70 x 7

Wide Grip Pullups
10
8

Straight Arm Pulldowns (using an incline bench)
82.5 x 10
82.5 x 10

Machine Bench
175 x 10
175 x 7

Hanging Leg Raise
15
15

STRETCH!

naturaltan · 08-06-2008, 01:41 PM

Quote:

Originally Posted by yellowmoomba

Thanks......What about you .. still lifting?

Yes sir. I've been goaded into running a marathon next year, so I've started training for that. But being my vain self, I do not want to have a runners body ... so I have to keep up with the gym to keep up my physical appearance. LOL

yellowmoomba · 08-10-2008, 02:13 PM

8/10/08

Fullbody

8 minutes on tread

2 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0

Xpload Incline Press
360 x 6
450 x 2
450 x 2
470 x 1 | RP | 1
490 x 1
500 x 1
450 x 1 | RP | 1 | RP | 1 | RP | 1
360 x 6 | RP | 3 | RP | 2

Wide Grip Pullups
12
12
12

T-Bar Row
225 x 1
205 x 3
205 x 3
205 x 3

Squat
225 x 20

DB Press
75 x 20
75 x 11

Leg Press
240 x 20
300 x 10

Hanging Leg Raise
20
20

yellowmoomba · 08-10-2008, 02:14 PM

Quote:

Originally Posted by naturaltan

Yes sir. I've been goaded into running a marathon next year, so I've started training for that. But being my vain self, I do not want to have a runners body ... so I have to keep up with the gym to keep up my physical appearance. LOL

Wow........that's 26 more miles than I want to run

yellowmoomba · 08-12-2008, 07:14 PM

8/12/08

Fullbody

10 minutes on tread

3 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
2 minute at 4.0

Super Squats
6 plates x 3
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
18 plates x 4
10 plates x 15

Chins
16
12

Dips
25
15

DB Row
130 x 18
130 x 15

Push Press
155 x 5
155 x 5
155 x 5

Smith CG Press
225 x 5
235 x 4
245 x 3
255 x 2
275 x 1

SLDL
245 x 10
245 x 6

yellowmoomba · 08-12-2008, 07:15 PM

8/12/08

Fullbody

10 minutes on tread

3 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
2 minute at 4.0

** kept RIs at 60 seconds

Super Squats
6 plates x 3
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
18 plates x 4
10 plates x 15

Chins
16
12

Dips
25
15

DB Row
130 x 18
130 x 15

Push Press
155 x 5
155 x 5
155 x 5

Smith CG Press
225 x 5
235 x 4
245 x 3
255 x 2
275 x 1

SLDL
245 x 10
245 x 6

Stewart14 · 08-12-2008, 07:33 PM

todays workout was so awesome he did it twice!!!

yellowmoomba · 08-13-2008, 06:59 AM

Quote:

Originally Posted by Stewart20

todays workout was so awesome he did it twice!!!

Someone's a funny guy

**Gazhole** · 08-13-2008, 07:01 AM

Nice going, dude

yellowmoomba · 08-15-2008, 12:16 PM

8/15/08

Fullbody

** 10 minutes on tread

Trap Bar Deads
365 x 12
365 x 12

Supinated Grip Pullups
12
12

Kettle Ball Pushups (handles on floor)
21
20

Row Machine
255 x 8
255 x 7

Clean - Front Squat - Push Press COMBO
135 x 5
145 x 4
155 x 2
175 x 1
195 x 0 (got the clean and the front squat but lost the bar on the press)
135 x 5

Straight Arm Pulldowns (using an incline bench)
92.5 x 10
92.5 x 10

BW Triceps Press
15
15

yellowmoomba · 08-16-2008, 01:21 PM

8/16/08

45 minute walk/jog with the dog

Double D · 08-17-2008, 08:55 PM

With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

yellowmoomba · 08-18-2008, 07:45 PM

Quote:

Originally Posted by Double D

With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

Where ya been?

yellowmoomba · 08-18-2008, 07:49 PM

8/18/08

Fullbody

10 minutes on tread

3 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
2 minute at 4.0

** kept RIs at 60 seconds

Muscle Ups
1
2
2

DB Snatch
90 x 3
90 x 3
105 x 1
105 x 1

Supinated Grip Pullups
15
12

Incline Bench
135 x 15
185 x 5

T-bar Row
135 x 11
135 x 10

Incline Fly
70 x 10

Reverse Fly
45 x 6
40 x 8

Standing Piston Shoulder Press
45 x 10 (each)
45 x 8 (each)

Leg Press
300 x 10
400 x 8
460 x 4

Overhead Triceps Press
97.5 x 5
87.5 x 10

2 Medicine Ball Pushups
20
20

Side Bends
85 x 10
85 x 10

yellowmoomba · 08-19-2008, 06:24 AM

...forgot to add

DB Bulgarian Split Squats
95 x 1
95 x 2
95 x 2

07-19-2008, 10:51 AM	#32
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/19/08 Upper Body threw in some new exercises today * 5 minutes on tread to warmup Supinated Grip Pullups 10 Pushups 30 Supinated Grip Pullups 10 Pushups 30 Dips 15 15 Row Machine 200 x 8 200 x 8 Hang Clean 135 x 7 135 x 7 Kettle Ball Pushups (hands on handle) 15 15 (handle on floor/hands on the bulb) - you need good balance for these 15 15 15 15 Both hands on one handle -kinda like a diamond pushup 15 Side to Side Crossover Pullups 8 8 8 Pushups with feet on Medicine Ball 25 25 Opposite Grip Pullups 8 8 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."

07-21-2008, 10:00 PM	#34
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/21/08 Upper body * staying at a hotel for the week for a PM training class so I was limited to the hotel gym 5 minutes on tread * wore 15 lb weighted vest DB Press 50 x 30 BW +15 Row 15 DB Fly 50 x 15 BW +15 Row 15 DB Fly 50 x 15 BW +15 Row 15 DB Shoulder Press 50 x 15 DB Row 50 x 15 DB Shoulder Press 50 x 15 DB Row 50 x 15 Side Raise 25 x 15 Front Raise 20 x 10 Elavated Pushups 20 20 DB Hang Cleans 50 x 12 50 x 12 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."

07-27-2008, 09:54 AM	#35
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/26/08 Fullbody 7 minutes on tread 1 minute at 4.0 2 minutes at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 All RIs 60 secs Xpload Incline Press 430 x 3 T-Bar Row 135 x 10 Xpload Incline Press 430 x 3 T-Bar Row 180 x 6 Xpload Incline Press 430 x 3 T-Bar Row 180 x 6 Xpload Incline Press 430 x 3 T-Bar Row 180 x 6 Squat 225 x 8 300 x 3 225 x 12 Kettle Ball Pushups (handles on floor) 25 25 Pullups 10 10 Single kettle Ball Pushup 10 Leg Press 360 x 10 400 x 10 Row Machine 245 x 8 Fly 65 x 8 65 x 6 Deadlift** 225 x 10 225 x 10 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."

07-28-2008, 05:05 PM	#36
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/28/08 Fullbody 7 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 10.0 1 minute at 4.0 1 minute at 12.0 1 minute at 4.0 All RIs 60 secs Trap Bar Deads 405 x 10 405 x 8 Muscle Ups 1 plus 10 dips 2 2 2 Chins 10 10 Push Press 135 x 10 135 x 10 Row 200 x 8 200 x 8 DB Lunge 80 x 6 80 x 6 Hanging Leg Raise 15 Rope Triceps Press 82.5 x 8 82.5 x 7 Supinated Grip Pullups** 8 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."

07-30-2008, 07:47 PM	#37
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/30/08 Fullbody 12 minutes on tread at 4.0 and 5.0 incline Super Squats 6 plates x 10 8 plates x 10 10 plates x 10 12 plates x 10 Weighted Dips BW +70 x 7 BW +70 x 7 BW +70 x 6 DB Row 130 x 12 130 x 12 Standing One Armed DB Press 65 x 10 65 x 10 Kettle Ball Pushups (handles on floor) 20 16 Side to Side Pullups 8 7 Trunk Pulldowns 102.5 x 20 102.5 x 15 SLDL 135 x 15 135 x 15 * hams were tight today so I did light weight 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."

08-01-2008, 11:47 AM	#38
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/1/08 Fullbody 7 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 10.0 1 minute at 4.0 1 minute at 12.0 1 minute at 4.0 All RIs were 60 seconds except the circuits which were 90 secs Xpload Incline Press 440 x 3 T-Bar Row 200 x 3 Xpload Incline Press 440 x 2 T-Bar Row 200 x 3 Xpload Incline Press 440 x 2 T-Bar Row 200 x 3 Xpload Incline Press 440 x 2 T-Bar Row 200 x 3 Xpload Incline Press 440 x 2 T-Bar Row 200 x 3 Squat 225 x 15 225 x 12 Circuit #1 DB Snatch 75 x 3 Push Press 45 x 3 Dual DB Swing 45 x 3 Pullups BW x 5 Pushups BW x 10 Circuit #2 DB Snatch 75 x 3 Push Press 45 x 3 Dual DB Swing 45 x 3 Pullups BW x 5 Pushups BW x 10 Circuit #3 DB Snatch 75 x 3 Push Press 45 x 3 Dual DB Swing 45 x 3 Pullups BW x 5 Pushups BW x 10 Hanging Leg Raise 15 15 Swiss Ball Crunch holding 20lbs 20 20 Side Bends** 50 x 20 (each side) 50 x 20 (each side) 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."

08-01-2008, 05:19 PM	#39
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	workouts are looking great in here man I just have a question about the first portion of your workout, with the incline press and the t-bar rows. I was just wondering if that is a circuit you do, kind of in super-setting fashion something? Warning: Seismic Testing Zone

08-03-2008, 11:23 AM	#41
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/3/08 CARDIO 30 minutes on the heavy bag 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."

08-03-2008, 06:54 PM	#42
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/3/08 CARDIO (part 2) 45 minutes of Kayaking 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."

08-04-2008, 05:51 PM	#43
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/4/08 Fullbody 7 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 10.0 1 minute at 4.0 1 minute at 12.0 1 minute at 4.0 All RIs 60 seconds Clean - Front Squat - Push Press Combo 135 x 6 Smith CG Press 225 x 5 225 x 5 225 x 4 225 x 4 225 x 3 Supinated Grip Pullups 12 10 8 8 Swiss Ball Crunches holding 20lb 30 Pitchers 25 x 15 25 x 15 Planks 60 seconds 60 seconds DB Lunge 85 x 6 85 x 5 Hanging Leg Raise 15 15 BW Lying Triceps Press** 15 15 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."

08-06-2008, 09:01 AM	#44
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,948 Photos: 7	yep ... still lifting ... looks good in here. just kick'in it in the ole Charger

08-06-2008, 10:36 AM	#46
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/6/08 Fullbody 8 minutes on tread 1.5 minutes at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 10.0 1 minute at 4.0 1 minute at 12.0 1.5 minutes at 4.0 All RIs 60 seconds Trap Bar Deads 455 x 3 315 x 20 315 x 15 Opposite Grip Pullups 12 10 Kettle Ball Pushups (handles on floor) 25 20 Row Machine 255 x 8 255 x 8 Standing One Armed DB Press 70 x 8 70 x 7 Wide Grip Pullups 10 8 Straight Arm Pulldowns (using an incline bench) 82.5 x 10 82.5 x 10 Machine Bench 175 x 10 175 x 7 Hanging Leg Raise 15 15 STRETCH!** 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."

08-10-2008, 02:13 PM	#48
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/10/08 Fullbody 8 minutes on tread 2 minutes at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 4.0 1 minute at 10.0 1 minute at 4.0 Xpload Incline Press 360 x 6 450 x 2 450 x 2 470 x 1 \| RP \| 1 490 x 1 500 x 1 450 x 1 \| RP \| 1 \| RP \| 1 \| RP \| 1 360 x 6 \| RP \| 3 \| RP \| 2 Wide Grip Pullups 12 12 12 T-Bar Row 225 x 1 205 x 3 205 x 3 205 x 3 Squat 225 x 20 DB Press 75 x 20 75 x 11 Leg Press 240 x 20 300 x 10 Hanging Leg Raise 20 20 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."

08-12-2008, 07:14 PM	#50
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/12/08 Fullbody 10 minutes on tread 3 minutes at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 4.0 1 minute at 10.0 2 minute at 4.0 Super Squats 6 plates x 3 10 plates x 5 12 plates x 5 14 plates x 5 16 plates x 5 18 plates x 4 10 plates x 15 Chins 16 12 Dips 25 15 DB Row 130 x 18 130 x 15 Push Press 155 x 5 155 x 5 155 x 5 Smith CG Press 225 x 5 235 x 4 245 x 3 255 x 2 275 x 1 SLDL 245 x 10 245 x 6 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."

08-12-2008, 07:15 PM	#51
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/12/08 Fullbody 10 minutes on tread 3 minutes at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 4.0 1 minute at 10.0 2 minute at 4.0 kept RIs at 60 seconds Super Squats 6 plates x 3 10 plates x 5 12 plates x 5 14 plates x 5 16 plates x 5 18 plates x 4 10 plates x 15 Chins 16 12 Dips 25 15 DB Row 130 x 18 130 x 15 Push Press 155 x 5 155 x 5 155 x 5 Smith CG Press 225 x 5 235 x 4 245 x 3 255 x 2 275 x 1 SLDL** 245 x 10 245 x 6 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."

08-12-2008, 07:33 PM	#52
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	todays workout was so awesome he did it twice!!! http://futuretrainer.blogspot.com/ --My new blog!!

08-13-2008, 07:01 AM	#54
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Nice going, dude http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

08-15-2008, 12:16 PM	#55
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/15/08 Fullbody 10 minutes on tread Trap Bar Deads 365 x 12 365 x 12 Supinated Grip Pullups 12 12 Kettle Ball Pushups (handles on floor) 21 20 Row Machine 255 x 8 255 x 7 Clean - Front Squat - Push Press COMBO 135 x 5 145 x 4 155 x 2 175 x 1 195 x 0 (got the clean and the front squat but lost the bar on the press) 135 x 5 Straight Arm Pulldowns (using an incline bench) 92.5 x 10 92.5 x 10 BW Triceps Press** 15 15 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."

08-16-2008, 01:21 PM	#56
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/16/08 45 minute walk/jog with the dog 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."

08-17-2008, 08:55 PM	#57
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

08-18-2008, 07:49 PM	#59
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/18/08 Fullbody 10 minutes on tread 3 minutes at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 4.0 1 minute at 10.0 2 minute at 4.0 kept RIs at 60 seconds Muscle Ups 1 2 2 DB Snatch 90 x 3 90 x 3 105 x 1 105 x 1 Supinated Grip Pullups 15 12 Incline Bench 135 x 15 185 x 5 T-bar Row 135 x 11 135 x 10 Incline Fly 70 x 10 Reverse Fly 45 x 6 40 x 8 Standing Piston Shoulder Press 45 x 10 (each) 45 x 8 (each) Leg Press 300 x 10 400 x 8 460 x 4 Overhead Triceps Press 97.5 x 5 87.5 x 10 2 Medicine Ball Pushups 20 20 Side Bends** 85 x 10 85 x 10 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."

08-19-2008, 06:24 AM	#60
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	...forgot to add DB Bulgarian Split Squats 95 x 1 95 x 2 95 x 2 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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