Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 10-27-2009, 06:10 AM

Quote:

Originally Posted by Double D

Awesome, I like that workout.....looked effective

Thanks.....It felt good. I really like alternating muscle groups.

Quote:

Originally Posted by AA

As usual, SOLID workout YM, lookin good in here!!!

Hey Arch. Things are rolling along. Any shows coming up ?

Burner02 · 10-27-2009, 08:57 AM

Quote:

Originally Posted by Burner02

vids are blocked here...

trying to find an article w/ pictures...

Thanks!
....justread that workout...and actually yawned...literally made me tired...

yellowmoomba · 10-27-2009, 07:17 PM

10/27/09

LOWER and CORE

* shot around to warmup

Super Squat
360 x 10
450 x 10
540 x 10

Trapbar Deads
315 x 5
405 x 5
455 x 1
405 x 6

Ab Rollouts
15

Hanging Leg Raise
15 (2 sets)

DB Lunge
60 x 10

DB Side Lunge
60 x 10

Lying Leg Lifts
50
40

** 10 minutes on incline tread up to 15.0 level

*** Hot Tub for 15 minutes

Burner02 · 10-28-2009, 10:11 PM

Quote:

Originally Posted by yellowmoomba

Super Squat
360 x 10
450 x 10
540 x 10

...are you a mild mannered IT manager during the day??????
...Able to leap tall buildings in a sngle bound?

Look! in the gym! it's a bird! it's a plane! its...SUPER MOOMBA!

yellowmoomba · 10-29-2009, 01:33 PM

Quote:

Originally Posted by Burner02

...are you a mild mannered IT manager during the day??????
...Able to leap tall buildings in a sngle bound?

Look! in the gym! it's a bird! it's a plane! its...SUPER MOOMBA!

Something like that

yellowmoomba · 10-29-2009, 01:50 PM

10/29/09

UPPER

* warmed up on tread

Smith CG Press
225 x 6

T-bar Row
160 x 8

Smith CG Press
225 x 6

T-bar Row
190 x 5

Smith CG Press
225 x 6

T-bar Row
190 x 5

Pullups
12

Dips
20

Supinated Wide Grip Pullups
12

Dips
15

Standing One Armed DB Press
45 x 10
45 x 15

Hanging Leg Raise
15 (2 sets)

Arm Circuit #1

Cable Curl | Pushups Superset
67.5 x 12 | 20

Arm Circuit #2

EZ Bar Curl | DB Overhead Triceps Press Superset
95 x 5 | 45 x 5 | 95 x 3 | 45 x 20

Burner02 · 10-30-2009, 03:43 AM

Quote:

Originally Posted by yellowmoomba

10/29/09

UPPER

* warmed up on tread

Smith CG Press
225 x 6

T-bar Row
160 x 8

Smith CG Press
225 x 6

T-bar Row
190 x 5

Smith CG Press
225 x 6

T-bar Row
190 x 5

Pullups
12

Dips
20

Supinated Wide Grip Pullups
12

Dips
15

Standing One Armed DB Press
45 x 10
45 x 15

Hanging Leg Raise
15 (2 sets)

Arm Circuit #1

Cable Curl | Pushups Superset
67.5 x 12 | 20

Arm Circuit #2

EZ Bar Curl | DB Overhead Triceps Press Superset
95 x 5 | 45 x 5 | 95 x 3 | 45 x 20

Brotha...you're workouts are inspirational...seriously

Double D · 10-30-2009, 08:46 AM

I like the supersets with push/pull

yellowmoomba · 10-30-2009, 12:28 PM

Quote:

Originally Posted by Burner02

Brotha...you're workouts are inspirational...seriously

I'm glad you like 'em. Try them out anytime. The 60 second RIs combined with alternating push / pulls are fun and challenging.

Quote:

Originally Posted by DD

I like the supersets with push/pull

Quick yet effective!!!

yellowmoomba · 10-30-2009, 12:33 PM

10/30/09

LOWER

* warmed up shooting

Squat
225 x 8 (2 sets)

SLDL
225 x 5

Hanging Leg Raise
15 (2 sets)

Leg Press
240 x 20
300 x 15 (2 sets)

One legged Press
100 x 20

5 minutes on tread on 5.0 incline at 4.0 rate

*** I'm feeling somewhat worn out lately. Maybe it's the lack of sleep....

.....my workouts have been average - for me. Just having some odd aches and pains which is weird since I took 6 days off about a week ago............................Normally I only take about 3 days off in a row if I decide to take some time off - which is rare.

Burner02 · 11-01-2009, 01:03 AM

Quote:

Originally Posted by yellowmoomba

I'm glad you like 'em. Try them out anytime. The 60 second RIs combined with alternating push / pulls are fun and challenging.

Quick yet effective!!!

I do...sort of...just not super set...really can't here....gym is too small, too many people using too much of the equipment...

yellowmoomba · 11-02-2009, 12:07 PM

11/1/09

Basketball Game - 1 hour

yellowmoomba · 11-02-2009, 07:08 PM

11/2/09

UPPER

* 5 minutes on tread

** 60 second RIs

Muscle Ups
5
6
5

Ab Rollouts
20
15
15

Weighted Chins
BW +45 x 10
BW +90 x 3
BW +100 x 1
BW +115 x 1
BW +45 x 8

Push Press
135 x 12 (3 sets)

Arm Circuit #1

BW Triceps Press | Str8 bar curls SUPERSET
20 | 85 x 10 ( 2 sets)

Arm Circuit #2

Supinated Grip Pullups | Dips GIANT SET
5 Pullups | 5 Dips | 3 Pullups | 3 Dips | 1 Pullup | 1 Dip (2 sets)

Trunk Pulldowns
107.5 x 20
107.5 x 15

Foam Roller
5 minutes

Incline Tread
4.0 rate x 5 minutes

* Muscle Ups felt good. I haven't done them in a couple weeks. Push Presses were real strong and the Arm Circuits were Niiiiiice.

Double D · 11-02-2009, 07:11 PM

Just ridiculous chins!

Burner02 · 11-02-2009, 09:23 PM

...did you sell your soul or something????? Friggin' awesome!

yellowmoomba · 11-03-2009, 06:41 PM

Quote:

Originally Posted by Double D

Just ridiculous chins!

Thanks

Quote:

Originally Posted by Burner

...did you sell your soul or something????? Friggin' awesome!

Just hard work

Thanks.

yellowmoomba · 11-03-2009, 06:45 PM

11/3/09

LOWER

* 5 minutes on tread

Squat
225 x 5 (2 sets)
* legs felt tight...

Dragonflags
5 (2 sets)

Super Squat
360 x 10
450 x 5
540 x 5
630 x 5

SLDL
225 x 15
275 x 5

Hanging Leg Raise
15 (2 sets)

DB Lunge
65 x 8 (2 sets)

* Foam Roller

** Hot tub

Archangel · 11-04-2009, 05:12 PM

INSANITY at it's finest!!! From the bottom of my heart... YOUR A FREAK!!!

yellowmoomba · 11-05-2009, 06:32 PM

Quote:

Originally Posted by Archangel

INSANITY at it's finest!!! From the bottom of my heart... YOUR A FREAK!!!

Thanks but I think YOU are the real freak

yellowmoomba · 11-05-2009, 06:39 PM

11/5/09

UPPER

* 5 minutes on tread

Xpload Incline Press
270 x 10

T-bar Row
135 x 10

Xpload Incline Press
360 x 5

T-bar Row
170 x 5

Xpload Incline Press
410 x 3

T-bar Row
195 x 3

Xpload Incline Press
360 x 5

T-bar Row
170 x 5

Ab Rollouts
20
15
15

Incline Smith Press
185 x 11
185 x 10
185 x 10

Wide Grip Pullups
13
11

Upside down Kettle Ball Pushups
20
20

Row Machine
245 x 10
245 x 10

Side Raise | Standing DB Press SUPERSET
20 x 10 | 45 x 10
20 x 10 | 45 x 10

EZ bar curl | Overhead DB Triceps Press SUPERSET
85 x 15 | 45 x 20

EZ bar curl | Overhead DB Triceps Press SUPERSET
85 x 12 | 70 x 15

** Foam roller

**** Had a lot of volume today

Double D · 11-05-2009, 07:23 PM

You smoke me on your curls......

Burner02 · 11-06-2009, 06:22 AM

you putting up current pics anytime soon?
Was going thru my flicker account to try to free up some space for my vacation pics.
I've got some self shots from '03 (best year yet for me...till I break it OPEN next spring!) 04, and 06.
In 03, I could start to see individual muscles in my back, legs...etc. Now...am just a blob...
Did just order some boxing items to add to cardio...

yellowmoomba · 11-06-2009, 01:22 PM

Quote:

Originally Posted by Burner02

you putting up current pics anytime soon?
Was going thru my flicker account to try to free up some space for my vacation pics.
I've got some self shots from '03 (best year yet for me...till I break it OPEN next spring!) 04, and 06.
In 03, I could start to see individual muscles in my back, legs...etc. Now...am just a blob...
Did just order some boxing items to add to cardio...

Haven't really thought about it .....but that is a good idea.

yellowmoomba · 11-06-2009, 01:27 PM

11/6/09

CORE and LOWER

20 minutes of shooting

Inch Worms
20 (3 sets)

OH Squats
45 x 15 (2 sets)

Deadlift
315 x 1 (3 sets)

BW one legged squat
15 (2 sets)

Hanging Leg Raise
15 (2 sets)

* Not really into it today..............I got a weird pain on my outer left thigh........

Feels like a muscle pull. I'm falling apart these days......................

Burner02 · 11-08-2009, 03:10 AM

welcome to my world...wish I had a hot tub and/or sauna to sit in here...

They do have masseuses here. been once. Might make it a once a month thing...

yellowmoomba · 11-08-2009, 08:03 PM

11/8/09

1 hour of basketball

yellowmoomba · 11-09-2009, 08:04 PM

11/9/09

FULLBODY

* 7 minutes on treadmill (up to 12.5 rate)

Did some full body circuits today....

Circuit #1 (no RIs)

A) MuscleUps 6
B) Push Press 135 x 6
C) Trapbar Deads 315 x 6
D) Ab wheel Rollouts 6

Circuit #2 (30 second RIs)

A) MuscleUps 7
B) Push Press 135 x 10
C) Trapbar Deads 315 x 10
D) Ab wheel Rollouts 10

Circuit #3 (60 second RIs)

A) MuscleUps 6
B) Push Press 135 x 10
C) Trapbar Deads 315 x 10
D) Ab wheel Rollouts 10

Circuit #4 (60 second RIs)

A) Weighted Chins BW +45 x 9
B) Push Press 135 x 10
C) Trapbar Deads 315 x 10
D) Ab wheel Rollouts 10

Circuit #5 (60 second RIs)

A) Weighted Chins BW +45 x 8
B) Push Press 135 x 10
C) Trapbar Deads 315 x 10
D) Ab wheel Rollouts 10

Spider Pushup | Ab Wheel Rollout SUPERSET
20 | 10

Supinated Close Grip Pullups | Ab Wheel Rollout SUPERSET
6 | 10

Supinated Medium Grip Pullups | Ab Wheel Rollout SUPERSET
8 | 10

BW Triceps Press
25 (2 sets)

** DONE!! This was a tough 45 minutes.....................I was sweating my ass off.

JerseyDevil · 11-10-2009, 06:46 PM

You have turned into a friggin' juggernaut! A workout machine

Ohio State/Michigan is shaping up to be a great game. Disappointments on both sides, are probably going to make for big intensity.

You going?

yellowmoomba · 11-10-2009, 07:03 PM

Quote:

Originally Posted by JerseyDevil

You have turned into a friggin' juggernaut! A workout machine

Ohio State/Michigan is shaping up to be a great game. Disappointments on both sides, are probably going to make for big intensity.

You going?

Thanks! Those circuits were challenging.

I have my ticket for the game

You are right though - It HAS been a disappointing season especially after the 4 - 0 start.

yellowmoomba · 11-11-2009, 06:46 PM

11/11/09

UPPER

* 5 minutes on tread up to 12.5 rate

** Did some circuits again today. 60 second RIs between circuits but no rest within the circuits. 60 second RIs between the rest of the exercises.

Circuit #1 (no Rest between sets)
Ab Wheel Rollout 15
Xpload Incline Press 300 x 7
T-bar Row 170 x 7

Circuit #2 (no Rest between sets)
Ab Wheel Rollout 15
Xpload Incline Press 300 x 6
T-bar Row 170 x 6

Circuit #3 (no Rest between sets)
Ab Wheel Rollout 15
Xpload Incline Press 300 x 5
T-bar Row 170 x 5

Incline DB Press | DB Row SUPERSET
80 x 9 | 80 x 15

Incline DB Press | DB Row SUPERSET
80 x 8 | 80 x 15

Ab Wheel Rollout 15

Push Press (wide grip) 105 x 10

Ab Wheel Rollout 15

Push Press (close grip) 105 x 15

Dips 15

Shrugs 225 x 10

Dips 15

Shrugs 225 x 10

* Done in 30 minutes.

10-27-2009, 07:17 PM	#843
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/27/09 LOWER and CORE * shot around to warmup Super Squat 360 x 10 450 x 10 540 x 10 Trapbar Deads 315 x 5 405 x 5 455 x 1 405 x 6 Ab Rollouts 15 Hanging Leg Raise 15 (2 sets) DB Lunge 60 x 10 DB Side Lunge 60 x 10 Lying Leg Lifts 50 40 10 minutes on incline tread up to 15.0 level * Hot Tub for 15 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."

10-29-2009, 01:50 PM	#846
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/29/09 UPPER * warmed up on tread Smith CG Press 225 x 6 T-bar Row 160 x 8 Smith CG Press 225 x 6 T-bar Row 190 x 5 Smith CG Press 225 x 6 T-bar Row 190 x 5 Pullups 12 Dips 20 Supinated Wide Grip Pullups 12 Dips 15 Standing One Armed DB Press 45 x 10 45 x 15 Hanging Leg Raise 15 (2 sets) Arm Circuit #1 Cable Curl \| Pushups Superset 67.5 x 12 \| 20 Arm Circuit #2 EZ Bar Curl \| DB Overhead Triceps Press Superset 95 x 5 \| 45 x 5 \| 95 x 3 \| 45 x 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."

10-30-2009, 12:33 PM	#850
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/30/09 LOWER * warmed up shooting Squat 225 x 8 (2 sets) SLDL 225 x 5 Hanging Leg Raise 15 (2 sets) Leg Press 240 x 20 300 x 15 (2 sets) One legged Press 100 x 20 5 minutes on tread on 5.0 incline at 4.0 rate *** I'm feeling somewhat worn out lately. Maybe it's the lack of sleep.........my workouts have been average - for me. Just having some odd aches and pains which is weird since I took 6 days off about a week ago............................Normally I only take about 3 days off in a row if I decide to take some time off - which is rare. 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."

11-02-2009, 12:07 PM	#852
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/1/09 Basketball Game - 1 hour 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."

11-02-2009, 07:08 PM	#853
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/2/09 UPPER * 5 minutes on tread 60 second RIs Muscle Ups 5 6 5 Ab Rollouts 20 15 15 Weighted Chins BW +45 x 10 BW +90 x 3 BW +100 x 1 BW +115 x 1 BW +45 x 8 Push Press 135 x 12 (3 sets) Arm Circuit #1 BW Triceps Press \| Str8 bar curls SUPERSET 20 \| 85 x 10 ( 2 sets) Arm Circuit #2 Supinated Grip Pullups \| Dips GIANT SET 5 Pullups \| 5 Dips \| 3 Pullups \| 3 Dips \| 1 Pullup \| 1 Dip (2 sets) Trunk Pulldowns 107.5 x 20 107.5 x 15 Foam Roller 5 minutes Incline Tread** 4.0 rate x 5 minutes * Muscle Ups felt good. I haven't done them in a couple weeks. Push Presses were real strong and the Arm Circuits were Niiiiiice. 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."

10-30-2009, 08:46 AM	#848
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I like the supersets with push/pull

11-02-2009, 07:11 PM	#854
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Just ridiculous chins!

11-02-2009, 09:23 PM	#855
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	...did you sell your soul or something????? Friggin' awesome! 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

11-03-2009, 06:45 PM	#857
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/3/09 LOWER * 5 minutes on tread Squat 225 x 5 (2 sets) * legs felt tight... Dragonflags 5 (2 sets) Super Squat 360 x 10 450 x 5 540 x 5 630 x 5 SLDL 225 x 15 275 x 5 Hanging Leg Raise 15 (2 sets) DB Lunge 65 x 8 (2 sets) * Foam Roller ** 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."

11-04-2009, 05:12 PM	#858
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	INSANITY at it's finest!!! From the bottom of my heart... YOUR A FREAK!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-05-2009, 06:39 PM	#860
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/5/09 UPPER * 5 minutes on tread Xpload Incline Press 270 x 10 T-bar Row 135 x 10 Xpload Incline Press 360 x 5 T-bar Row 170 x 5 Xpload Incline Press 410 x 3 T-bar Row 195 x 3 Xpload Incline Press 360 x 5 T-bar Row 170 x 5 Ab Rollouts 20 15 15 Incline Smith Press 185 x 11 185 x 10 185 x 10 Wide Grip Pullups 13 11 Upside down Kettle Ball Pushups 20 20 Row Machine 245 x 10 245 x 10 Side Raise \| Standing DB Press SUPERSET 20 x 10 \| 45 x 10 20 x 10 \| 45 x 10 EZ bar curl \| Overhead DB Triceps Press SUPERSET 85 x 15 \| 45 x 20 EZ bar curl \| Overhead DB Triceps Press SUPERSET 85 x 12 \| 70 x 15 Foam roller ** Had a lot of volume 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."

11-05-2009, 07:23 PM	#861
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You smoke me on your curls......

11-06-2009, 06:22 AM	#862
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	you putting up current pics anytime soon? Was going thru my flicker account to try to free up some space for my vacation pics. I've got some self shots from '03 (best year yet for me...till I break it OPEN next spring!) 04, and 06. In 03, I could start to see individual muscles in my back, legs...etc. Now...am just a blob... Did just order some boxing items to add to cardio... 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

11-06-2009, 01:27 PM	#864
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/6/09 CORE and LOWER 20 minutes of shooting Inch Worms 20 (3 sets) OH Squats 45 x 15 (2 sets) Deadlift 315 x 1 (3 sets) BW one legged squat 15 (2 sets) Hanging Leg Raise 15 (2 sets) * Not really into it today..............I got a weird pain on my outer left thigh........ Feels like a muscle pull. I'm falling apart these days...................... 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."

11-08-2009, 03:10 AM	#865
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,639	welcome to my world...wish I had a hot tub and/or sauna to sit in here... They do have masseuses here. been once. Might make it a once a month thing... 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

11-08-2009, 08:03 PM	#866
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/8/09 1 hour of basketball 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."

11-09-2009, 08:04 PM	#867
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/9/09 FULLBODY * 7 minutes on treadmill (up to 12.5 rate) Did some full body circuits today.... Circuit #1 (no RIs) A) MuscleUps 6 B) Push Press 135 x 6 C) Trapbar Deads 315 x 6 D) Ab wheel Rollouts 6 Circuit #2 (30 second RIs) A) MuscleUps 7 B) Push Press 135 x 10 C) Trapbar Deads 315 x 10 D) Ab wheel Rollouts 10 Circuit #3 (60 second RIs) A) MuscleUps 6 B) Push Press 135 x 10 C) Trapbar Deads 315 x 10 D) Ab wheel Rollouts 10 Circuit #4 (60 second RIs) A) Weighted Chins BW +45 x 9 B) Push Press 135 x 10 C) Trapbar Deads 315 x 10 D) Ab wheel Rollouts 10 Circuit #5 (60 second RIs) A) Weighted Chins BW +45 x 8 B) Push Press 135 x 10 C) Trapbar Deads 315 x 10 D) Ab wheel Rollouts 10 Spider Pushup \| Ab Wheel Rollout SUPERSET 20 \| 10 Supinated Close Grip Pullups \| Ab Wheel Rollout SUPERSET 6 \| 10 Supinated Medium Grip Pullups \| Ab Wheel Rollout SUPERSET 8 \| 10 BW Triceps Press 25 (2 sets) ** DONE!! This was a tough 45 minutes.....................I was sweating my ass 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."

11-10-2009, 06:46 PM	#868
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	You have turned into a friggin' juggernaut! A workout machine Ohio State/Michigan is shaping up to be a great game. Disappointments on both sides, are probably going to make for big intensity. You going?

11-11-2009, 06:46 PM	#870
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/11/09 UPPER * 5 minutes on tread up to 12.5 rate Did some circuits again today. 60 second RIs between circuits but no rest within the circuits. 60 second RIs between the rest of the exercises. Circuit #1 (no Rest between sets) Ab Wheel Rollout 15 Xpload Incline Press 300 x 7 T-bar Row 170 x 7 Circuit #2 (no Rest between sets) Ab Wheel Rollout 15 Xpload Incline Press 300 x 6 T-bar Row 170 x 6 Circuit #3 (no Rest between sets) Ab Wheel Rollout 15 Xpload Incline Press 300 x 5 T-bar Row 170 x 5 Incline DB Press \| DB Row SUPERSET 80 x 9 \| 80 x 15 Incline DB Press \| DB Row SUPERSET 80 x 8 \| 80 x 15 Ab Wheel Rollout 15 Push Press (wide grip) 105 x 10 Ab Wheel Rollout 15 Push Press (close grip) 105 x 15 Dips 15 Shrugs 225 x 10 Dips 15 Shrugs** 225 x 10 * Done in 30 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." Last edited by yellowmoomba : 11-11-2009 at 07:14 PM.

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