Weighted vest, combos, circuits, plyos and bag work

**IainDaniel** · 08-04-2009, 12:50 PM

Quote:

Originally Posted by yellowmoomba

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

Linky?

yellowmoomba · 08-04-2009, 06:29 PM

Quote:

Originally Posted by IainDaniel

Linky?

I'll put the links in tomorrow.

yellowmoomba · 08-04-2009, 06:34 PM

8/4/09

7 minutes of intervals on tread (7.0, 9.0 and 11.0)

CORE and LOWER

* All RIs were 60 seconds

Ab rollouts
10

Squat
225 x 5

Ab rollouts
10

Squat
225 x 5

Ab rollouts
10

Squat
225 x 5

Ab rollouts
10

Squat
225 x 5

Ab rollouts
10

Squat
225 x 5

Hanging Leg Raise
15 (2 sets)

SLDL
225 x 10 (2 sets)

Side Bends
80 x 10 (2 sets)

DB Lunge
55 x 10 (2 sets)

Lying leg raise
30 (2 sets)

Myofascial stretch 10 minutes

Nice workout today...Did not push 100% probably about 75% ... No knee pain which was nice. Also I'm about 90 % recovered from my surgery.

Scarface30 · 08-04-2009, 08:39 PM

nice squattage YM

I see you are back into doing the superset type thing I stole from you a while back. that stuff is tough!

yellowmoomba · 08-05-2009, 06:04 AM

Quote:

Originally Posted by Scarface30

nice squattage YM

I see you are back into doing the superset type thing I stole from you a while back. that stuff is tough!

Thanks....the squattage should progress every week (by at least 3 reps) for the next 5 weeks.

I really like alternating Push/Pull and Lower/Core exercises.

Archangel · 08-05-2009, 09:44 AM

Insane, simply insane.................I LIKE!!!
Hope all is well YM!!!

Double D · 08-05-2009, 11:27 AM

Thats the typical all over the place workouts I enjoy reading! Thats all with no rest?

yellowmoomba · 08-05-2009, 06:44 PM

Quote:

Originally Posted by Archangel

Insane, simply insane.................I LIKE!!!
Hope all is well YM!!!

Things are great here !!!

Quote:

Originally Posted by Malley

Thats the typical all over the place workouts I enjoy reading! Thats all with no rest?

All rest intervals were 60 seconds

Burner02 · 08-05-2009, 10:01 PM

I'm doing my 2nd upper this afternoon...

yellowmoomba · 08-06-2009, 12:46 PM

Quote:

Originally Posted by Burner02

I'm doing my 2nd upper this afternoon...

How did it go?

yellowmoomba · 08-06-2009, 12:53 PM

8/6/09

UPPER

* 10 minute on tread

** Did mostly BW training today with my suspension straps...

Wide Grip Pullups
20

Suspension Press
20

Medium Grip Pullups
15

Suspension Press
20

Chins
12

Suspension Press
20

BW Row (feet on bench)
20

Dips
20

BW Row (feet on bench)
20

Dips
14

BW Row (feet on bench)
20

Dips
12

Close Grip (triceps) Suspension Press
15

BW Row (feet on bench)
20

Close Grip (triceps) Suspension Press
15

BW Row (feet on bench)
20

BW Overhead Tricep Press (using suspension straps)
20

BW Row (using suspension straps / feet on bench)
20

BW Overhead Tricep Press (using suspension straps)
20

BW Row (using suspension straps / feet on bench)
20

BW Overhead Tricep Press (using suspension straps)
20

BW Row (using suspension straps / feet on bench)
20

Standing One Armed DB Press
50 x 10 (3 sets)

Pitchers
30 x 10 (3 sets)

*** MAJOR pump today

JerseyDevil · 08-06-2009, 06:55 PM

Who are you, and what have you done to my buddy YM?

Has he been abducted and taken to your planet for study of human specimens?

Seriously... great workout (wth are suspension straps?)

yellowmoomba · 08-06-2009, 07:11 PM

Quote:

Originally Posted by JerseyDevil

Who are you, and what have you done to my buddy YM?

Has he been abducted and taken to your planet for study of human specimens?

Seriously... great workout (wth are suspension straps?)

Here's a pic of the suspension press

Also a video:

YouTube - Ultimate suspension press ups

yellowmoomba · 08-07-2009, 08:15 AM

Here is a cheaper option:

Vegas Pro Workout Straps

Burner02 · 08-07-2009, 08:24 AM

Quote:

Originally Posted by yellowmoomba

How did it go?

It went...today..and not as well as I'd hoped...but I went...

Double D · 08-07-2009, 10:50 AM

Suspension Press?

yellowmoomba · 08-07-2009, 12:37 PM

Quote:

Originally Posted by Malley

Suspension Press?

Look at the pic and video a couple comments up.....

YouTube - Ultimate suspension press ups

yellowmoomba · 08-07-2009, 12:48 PM

8/7/09

LOWER

* 5 minutes on tread

Ab rollouts
10
** Abs are TOAST from Tuesday and yesterday

Trap Bar Deads
405 x 8
405 x 7
315 x 15

Obliques Cable Cross
22.5 x 15 (2 sets)

DB Snatch
85 x 6 (2 sets)

Hanging Leg Raise
15 (2 sets)

10 minutes on tread on 10.0 incline and 4.0 rate

5 minutes of mysofascial stretch

** not many ab exercises today.......

Double D · 08-07-2009, 03:19 PM

I have been doing DB snatches as well. I like those so much more than BB snatches!

yellowmoomba · 08-07-2009, 06:36 PM

Quote:

Originally Posted by Malley

I have been doing DB snatches as well. I like those so much more than BB snatches!

Love the DB Snatch

yellowmoomba · 08-08-2009, 01:00 PM

8/8/09

BASKETBALL

1 hour of hoops.

Stewart14 · 08-08-2009, 04:09 PM

Quote:

Originally Posted by Malley

I have been doing DB snatches as well. I like those so much more than BB snatches!

That's because they're easy to do! The barbell form is just ridiculous to learn, let alone do on a regular basis. With the dumbbell? Just grab it and hoist it up.

JerseyDevil · 08-09-2009, 07:49 AM

Quote:

Originally Posted by yellowmoomba

Here's a pic of the suspension press

Also a video:

YouTube - Ultimate suspension press ups

That looks tough!

yellowmoomba · 08-09-2009, 10:51 AM

Quote:

Originally Posted by Stewart14

That's because they're easy to do! The barbell form is just ridiculous to learn, let alone do on a regular basis. With the dumbbell? Just grab it and hoist it up.

Agreed.

Quote:

Originally Posted by Jersey

That looks tough!

They are fun

You should try them.

yellowmoomba · 08-09-2009, 10:57 AM

8/9/09

Ball and UPPER

* wanted to play ball again today but I lost the first game. I felt good but I was playing with some new guys. They need to learn how to play a little better....Instead of sitting around for three more games I decided to workout.

Keep RIs to about 45 seconds....I was sweating like a banchee

Muscles Ups
8
5

Xpload Incline Press
360 x 3 (2 sets)
270 x 10

Machine Row
245 x 10 (2 sets)

French Press
85 x 10 (2 sets)

EZ Bar Curl
85 x 14
85 x 10

Lying leg raise
25

Upright Row / Overhead Press
100 x 15

Myofascial stretches on foam roller
10 minutes

Pylon · 08-09-2009, 11:03 AM

You always have the most fun looking stuff in your workouts...

Double D · 08-09-2009, 08:50 PM

Quote:

Originally Posted by Stewart14

That's because they're easy to do! The barbell form is just ridiculous to learn, let alone do on a regular basis. With the dumbbell? Just grab it and hoist it up.

Ya but you would be surprised the people I still see jack it up on a day to day basis!

Pylon · 08-09-2009, 09:42 PM

I'm never surprised by how people screw things up in the gym.

Burner02 · 08-09-2009, 10:12 PM

it is a constant source of amusement...

yellowmoomba · 08-10-2009, 06:37 AM

Quote:

Originally Posted by Pylon

You always have the most fun looking stuff in your workouts...

I try to keep it fresh

Quote:

Ya but you would be surprised the people I still see jack it up on a day to day basis!

True !!!!

08-04-2009, 06:34 PM	#573
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/4/09 7 minutes of intervals on tread (7.0, 9.0 and 11.0) CORE and LOWER * All RIs were 60 seconds Ab rollouts 10 Squat 225 x 5 Ab rollouts 10 Squat 225 x 5 Ab rollouts 10 Squat 225 x 5 Ab rollouts 10 Squat 225 x 5 Ab rollouts 10 Squat 225 x 5 Hanging Leg Raise 15 (2 sets) SLDL 225 x 10 (2 sets) Side Bends 80 x 10 (2 sets) DB Lunge 55 x 10 (2 sets) Lying leg raise 30 (2 sets) Myofascial stretch 10 minutes Nice workout today...Did not push 100% probably about 75% ... No knee pain which was nice. Also I'm about 90 % recovered from my surgery. 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, 08:39 PM	#574
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nice squattage YM I see you are back into doing the superset type thing I stole from you a while back. that stuff is tough! Warning: Seismic Testing Zone

08-05-2009, 09:44 AM	#576
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Insane, simply insane.................I LIKE!!! Hope all is well YM!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-05-2009, 10:01 PM	#579
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	I'm doing my 2nd upper this afternoon... 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

08-06-2009, 12:53 PM	#581
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/6/09 UPPER * 10 minute on tread Did mostly BW training today with my suspension straps... Wide Grip Pullups 20 Suspension Press 20 Medium Grip Pullups 15 Suspension Press 20 Chins 12 Suspension Press 20 BW Row (feet on bench) 20 Dips 20 BW Row (feet on bench) 20 Dips 14 BW Row (feet on bench) 20 Dips 12 Close Grip (triceps) Suspension Press 15 BW Row (feet on bench) 20 Close Grip (triceps) Suspension Press 15 BW Row (feet on bench) 20 BW Overhead Tricep Press (using suspension straps) 20 BW Row (using suspension straps / feet on bench) 20 BW Overhead Tricep Press (using suspension straps) 20 BW Row (using suspension straps / feet on bench) 20 BW Overhead Tricep Press (using suspension straps) 20 BW Row (using suspension straps / feet on bench) 20 Standing One Armed DB Press 50 x 10 (3 sets) Pitchers 30 x 10 (3 sets) * MAJOR pump 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."

08-05-2009, 11:27 AM	#577
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Thats the typical all over the place workouts I enjoy reading! Thats all with no rest?

08-06-2009, 06:55 PM	#582
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Who are you, and what have you done to my buddy YM? Has he been abducted and taken to your planet for study of human specimens? Seriously... great workout (wth are suspension straps?)

08-07-2009, 08:15 AM	#584
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Here is a cheaper option: Vegas Pro Workout Straps 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."

08-07-2009, 10:50 AM	#586
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Suspension Press?

08-07-2009, 12:48 PM	#588
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/7/09 LOWER * 5 minutes on tread Ab rollouts 10 Abs are TOAST from Tuesday and yesterday Trap Bar Deads 405 x 8 405 x 7 315 x 15 Obliques Cable Cross 22.5 x 15 (2 sets) DB Snatch 85 x 6 (2 sets) Hanging Leg Raise 15 (2 sets) 10 minutes on tread on 10.0 incline and 4.0 rate 5 minutes of mysofascial stretch not many ab exercises 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."

08-07-2009, 03:19 PM	#589
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I have been doing DB snatches as well. I like those so much more than BB snatches!

08-08-2009, 01:00 PM	#591
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/8/09 BASKETBALL 1 hour of hoops. 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."

08-09-2009, 10:57 AM	#595
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/9/09 Ball and UPPER * wanted to play ball again today but I lost the first game. I felt good but I was playing with some new guys. They need to learn how to play a little better....Instead of sitting around for three more games I decided to workout. Keep RIs to about 45 seconds....I was sweating like a banchee Muscles Ups 8 5 Xpload Incline Press 360 x 3 (2 sets) 270 x 10 Machine Row 245 x 10 (2 sets) French Press 85 x 10 (2 sets) EZ Bar Curl 85 x 14 85 x 10 Lying leg raise 25 Upright Row / Overhead Press 100 x 15 Myofascial stretches on foam roller 10 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."

08-09-2009, 11:03 AM	#596
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	You always have the most fun looking stuff in your workouts... "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

08-09-2009, 09:42 PM	#598
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	I'm never surprised by how people screw things up in the gym. "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

08-09-2009, 10:12 PM	#599
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	it is a constant source of amusement... 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

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