Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 09-18-2009, 01:46 PM

Quote:

Originally Posted by JerseyDevil

My kind of diet

Awesome chins buddy! Damn your back strength is incredible.

Thanks Jersey

I'm looking for two blowouts this weekend !!

yellowmoomba · 09-20-2009, 12:09 PM

9/20/09

2 hours of hoops

JerseyDevil · 09-20-2009, 03:28 PM

Quote:

Originally Posted by yellowmoomba

I'm looking for two blowouts this weekend !!

...And we got them!

Double D · 09-20-2009, 03:29 PM

Thats alot of hoops

yellowmoomba · 09-21-2009, 11:19 AM

Quote:

Originally Posted by JerseyDevil

...And we got them!

Saturday was a good day!

Quote:

Thats alot of hoops

Yes it was....I joined a league. We start next Sunday night.

yellowmoomba · 09-21-2009, 08:40 PM

9/21/09

UPPER

* 6 minutes of warmup on tread (up to 12.0 rate)

Weighted Chins
BW +55 x 9

Push Press
135 x 16

Weighted Chins
BW +55 x 8

Push Press
135 x 14

Weighted Chins
BW +55 x 8

Push Press
135 x 12

Suspended Press
15

Suspended Row
20

Suspended Press
14

Suspended Row
18

Hanging Leg Raise
15

Dips
22

Hang Clean
135 x 6

Dips
20

Wide Supinated Grip Pullups
12

Hanging Leg Raise
15

Fly
60 x 12
60 x 10

* 5 minutes on Foam roller

** 10 minutes in Hot Tub

yellowmoomba · 09-22-2009, 05:21 PM

9/22/09

CORE and LOWER

* 6 minutes on tread

** HAD A MAJOR HEADACHE TODAY

Ab rollouts
10
20
15

Squat
225 x 15
225 x 12

Trunk Pulldowns
107.5 x 20 (2 sets)

SLDL
225 x 12
225 x 10

JerseyDevil · 09-23-2009, 06:32 PM

Quote:

Originally Posted by yellowmoomba

** HAD A MAJOR HEADACHE TODAY

Hey! I didn't know you met my ex?!

Double D · 09-23-2009, 06:43 PM

Dang all kinds of core!

yellowmoomba · 09-23-2009, 08:24 PM

Quote:

Originally Posted by JerseyDevil

Hey! I didn't know you met my ex?!

Haha................funny

Quote:

Dang all kinds of core!

I like the ab rollouts

Burner02 · 09-23-2009, 10:21 PM

Quote:

Originally Posted by yellowmoomba

9/22/09
Squat
225 x 15
225 x 12

Looks like you're upping the ante, amigo!

yellowmoomba · 09-24-2009, 06:52 PM

9/24/09

UPPER

* 10 minutes on tread (inclined and up to 10.0 rate)

Ab rollouts
10

Supinated Grip Pullups
15

DB Rows
130 x 22
130 x 20

Smith Bench
225 x 11 RP
225 x 9 RP

Supinated Medium Grip Pullups
13

Xplode Incline Press
270 x 11
270 x 10

Straight Arm Pulldown
87.5 x 7
87.5 x 7

Triceps BW Press
30
20

EZ Bar Curl
95 x 13
95 x 12

* foam roller

yellowmoomba · 09-24-2009, 06:53 PM

Quote:

Originally Posted by Burner02

Looks like you're upping the ante, amigo!

Not bad ... Not bad

Burner02 · 09-25-2009, 01:57 AM

Quote:

Originally Posted by yellowmoomba

9/24/09
DB Rows
130 x 22
130 x 20

ri-donk-u-lous!
I bet Archie is rolling right now reading this...

yellowmoomba · 09-25-2009, 08:36 AM

Quote:

Originally Posted by Burner02

ri-donk-u-lous!
I bet Archie is rolling right now reading this...

Do you guys have your own language?

yellowmoomba · 09-25-2009, 01:31 PM

9/25/09

Lower

* 9 minutes on tread

Trapbar Deads
405 x 1
445 x 1
445 x 1 * goal was 5 today but my back was still sore from yesterday's workout.
405 x 5

Hanging Leg Raise
20 (2 sets)

DB Snatch
80 x 10
100 x 1
80 x 12

* Foam roller

yellowmoomba · 09-26-2009, 02:28 PM

It wasn't pretty (actually pretty ugly) but my boys won today:

36 -33

**Gazhole** · 09-26-2009, 04:23 PM

A win is a win, bro!

DB snatches are looking awesome btw

Burner02 · 09-27-2009, 02:33 AM

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Havne't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Burner02 · 09-27-2009, 02:36 AM

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Havne't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Burner02 · 09-27-2009, 02:38 AM

Quote:

Originally Posted by yellowmoomba

Do you guys have your own language?

Don't you have kids? Haven't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

yellowmoomba · 09-28-2009, 05:57 AM

Quote:

Originally Posted by Gazhole

A win is a win, bro!

DB snatches are looking awesome btw

You are right.....a win is a win.

I really like the DB snatches

Quote:

Originally Posted by Burner

Don't you have kids? Haven't you seen Bolt?
The pigeons say it...there ya go.
Now, back to your regularly scheduled workouts...

Yes I have kids but haven't seen Bolt

yellowmoomba · 09-28-2009, 06:09 AM

9/27/09

BASKETBALL GAME

I joined a men's basetball league at my gym. We had our first game last night. 3 of the 8 guys could not make it so we played without subs. It did not matter. We smoked 'em 82 - 50. I had a good game ... 18 or 20 points (wasn't really keeping track), 8 - 9 assists, a couple steals and my all time favorite move - 3 nutmegs (which is where you dribble between your defenders legs. It is very funny to see the guys face when you do that.......

) Back to the weights today

**IainDaniel** · 09-28-2009, 07:50 AM

Quote:

Originally Posted by yellowmoomba

It wasn't pretty (actually pretty ugly) but my boys won today:

36 -33

Yep.... me likey.

Just surpassed there win total from last year lol

yellowmoomba · 09-28-2009, 07:20 PM

9/28/09

UPPER

* 5 minutes on tread

Weighted Chins
BW +70 x 5 (3 sets)

Push Press
165 x 5 (3 sets)

Lying Leg Raise
40
30

T-bar Row
170 x 5

Smith Bench
225 x 5

T-bar Row
180 x 5

Smith Bench
225 x 5

T-bar Row
190 x 5

Smith Bench
225 x 6

Spider Situps
50

JerseyDevil · 09-28-2009, 07:31 PM

Quote:

Originally Posted by yellowmoomba

You are right.....a win is a win.

I get the feeling this year's OSU/Michigan game is going to be something special.

yellowmoomba · 09-28-2009, 07:33 PM

Quote:

Originally Posted by JerseyDevil

I get the feeling this year's OSU/Michigan game is going to be something special.

I hope so.....I plan on being there

Burner02 · 09-28-2009, 11:32 PM

wow...you've got strength...you've got speed! You're just like Rocky Balboa!

You haven't seen Bolt? Bet you'll like it as much as the kiddos do...

Triple Threat · 09-29-2009, 11:30 AM

Quote:

Originally Posted by yellowmoomba

3 nutmegs (which is where you dribble between your defenders legs.

Any idea where this expression originated?

yellowmoomba · 09-29-2009, 07:34 PM

Quote:

Originally Posted by Burner02

wow...you've got strength...you've got speed! You're just like Rocky Balboa!

You haven't seen Bolt? Bet you'll like it as much as the kiddos do...

I'll have to look for Bolt

Quote:

Any idea where this expression originated?

Nope................

09-20-2009, 12:09 PM	#752
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/20/09 2 hours 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."

09-21-2009, 08:40 PM	#756
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/21/09 UPPER * 6 minutes of warmup on tread (up to 12.0 rate) Weighted Chins BW +55 x 9 Push Press 135 x 16 Weighted Chins BW +55 x 8 Push Press 135 x 14 Weighted Chins BW +55 x 8 Push Press 135 x 12 Suspended Press 15 Suspended Row 20 Suspended Press 14 Suspended Row 18 Hanging Leg Raise 15 Dips 22 Hang Clean 135 x 6 Dips 20 Wide Supinated Grip Pullups 12 Hanging Leg Raise 15 Fly 60 x 12 60 x 10 * 5 minutes on Foam roller ** 10 minutes in 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."

09-22-2009, 05:21 PM	#757
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/22/09 CORE and LOWER * 6 minutes on tread HAD A MAJOR HEADACHE TODAY Ab rollouts 10 20 15 Squat 225 x 15 225 x 12 Trunk Pulldowns 107.5 x 20 (2 sets) SLDL** 225 x 12 225 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."

09-24-2009, 06:52 PM	#762
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/24/09 UPPER * 10 minutes on tread (inclined and up to 10.0 rate) Ab rollouts 10 Supinated Grip Pullups 15 DB Rows 130 x 22 130 x 20 Smith Bench 225 x 11 RP 225 x 9 RP Supinated Medium Grip Pullups 13 Xplode Incline Press 270 x 11 270 x 10 Straight Arm Pulldown 87.5 x 7 87.5 x 7 Triceps BW Press 30 20 EZ Bar Curl 95 x 13 95 x 12 * 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."

09-25-2009, 01:31 PM	#766
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/25/09 Lower * 9 minutes on tread Trapbar Deads 405 x 1 445 x 1 445 x 1 * goal was 5 today but my back was still sore from yesterday's workout. 405 x 5 Hanging Leg Raise 20 (2 sets) DB Snatch 80 x 10 100 x 1 80 x 12 * 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."

09-20-2009, 03:29 PM	#754
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Thats alot of hoops

09-23-2009, 06:43 PM	#759
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Dang all kinds of core!

09-26-2009, 02:28 PM	#767
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	It wasn't pretty (actually pretty ugly) but my boys won today: 36 -33 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."

09-26-2009, 04:23 PM	#768
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	A win is a win, bro! DB snatches are looking awesome btw 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".

09-28-2009, 06:09 AM	#773
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/27/09 BASKETBALL GAME I joined a men's basetball league at my gym. We had our first game last night. 3 of the 8 guys could not make it so we played without subs. It did not matter. We smoked 'em 82 - 50. I had a good game ... 18 or 20 points (wasn't really keeping track), 8 - 9 assists, a couple steals and my all time favorite move - 3 nutmegs (which is where you dribble between your defenders legs. It is very funny to see the guys face when you do that.......) Back to the weights 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."

09-28-2009, 07:20 PM	#775
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/28/09 UPPER * 5 minutes on tread Weighted Chins BW +70 x 5 (3 sets) Push Press 165 x 5 (3 sets) Lying Leg Raise 40 30 T-bar Row 170 x 5 Smith Bench 225 x 5 T-bar Row 180 x 5 Smith Bench 225 x 5 T-bar Row 190 x 5 Smith Bench 225 x 6 Spider Situps 50 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."

09-28-2009, 11:32 PM	#778
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	wow...you've got strength...you've got speed! You're just like Rocky Balboa! You haven't seen Bolt? Bet you'll like it as much as the kiddos do... 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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