Weighted vest, combos, circuits, plyos and bag work

naturaltan · 08-19-2008, 12:41 PM

as usual, some good work.

Your avi reminds me that my daughter is going to take the leap out of a plane for her 16th birthday! She's the opposite of her mom. hehe I might take the opportunity to take another jump as well ...

yellowmoomba · 08-20-2008, 07:19 PM

8/20/08

Fullbody

* All RIs were 60 seconds

** 10 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
1 minute at 12.0
1 minute at 4.0

Xpload Incline Press
360 x 4
450 x 2
480 x 1
505 x 1
510 x 1
360 x 8
270 x 12

Chins
16

Wide Grip Pullups
12

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Hanging Leg Raise
20
20

DB Row
130 x 20 R | 15 L
130 x 12

SLDL
155 x 15
175 x 12
205 x 10

*** Stretch

yellowmoomba · 08-23-2008, 10:13 AM

8/23/08

Fullbody - Wore a 30lb weighted vest

* 8 minutes on tread

1.5 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
1.5 minute at 4.0

Supinated Grip Pullups / Dips with 30lbs (superset)
8 Pullups | 8 Dips (4 sets)

Super Squats
10 plates x 10 (5 sets)

Pushups (Feet Elavated and hands on kettle balls) / BW Rows Superset
15 | 15
12 | 15
10 | 15
* the extra 30lbs from the vest makes a big difference.

** 5 minutes on tread on incline (Incline 5.0 / rate 4.0)

yellowmoomba · 08-26-2008, 06:36 PM

8/26/08

Fullbody

* 10 minutes on treadmill (random speeds and inclines)

Trapbar Deads
405 x 12

* goal for the day
455 x 1

Supinated Grip Pullups
15

Clean/Front Squat/Overhead Press COMBO
155 x 3
155 x 3

Wide Grip Pullups
12
10

Shrugs
225 x 15

Side Raise
20 x 10

Smith CG Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Machine Row
255 x 10
255 x 8

Overhead Rope Press
82.5 x 10

Standing Piston DB Shoulder Press
45 x 10 (each)

Hanging Leg Raise
20

Stretch

yellowmoomba · 08-27-2008, 12:47 PM

8/27/08

CARDIO DAY

15 minutes on Tread

15 Minutes of BW and band exercies

Dips
Pullups
Squats
Band Work

yellowmoomba · 08-28-2008, 07:14 PM

8/28/08

LOWER

* 10 minutes on tread

Squat
225 x 10
275 x 8
275 x 5
275 x 5

SLDL
275 x 5
275 x 5
275 x 5

Walking Lunge
100 x 25 steps
100 x 25 steps

Hanging Leg Raise
20
15

Dual DB Swing
40 x 15
40 x 15

Decline Situps
25
20
15

Jump Squat BW + holding a 45lb plate
15
15
15

** 10 minutes on tread at 5.0 incline at 4.0 rate

yellowmoomba · 08-29-2008, 11:02 AM

8/29/08

UPPER

* Most RIs were 60 seconds

** 15 minutes on tread at 4.0 on 5.0 incline - my legs were a little tight today from yesterday's lower body workout.

Xpload Incline Press
360 x 5
380 x 4
400 x 3
420 x 2
450 x 1
480 x 1
500 x 1
520 x 1 *PB
360 x 7
360 x 4

Pulldowns (Chin Grip)
250 x 5
280 x 3
300 x 2 | dropset | 235 x 3 | dropset |205 x 3
250 x 5
250 x 5
250 x 4
250 x 4

Hang Clean & Press
110 x 10
110 x 10

T-bar Row
155 x 8
155 x 8
155 x 6

Dips
16
12

** Stretch

yellowmoomba · 09-02-2008, 10:39 AM

8/31/08

Rebuilt my dock. I spent 6 hours in the water buring poles and re-supporting my dock. My hands are all cramped up. I have no grip at all.

9/2/08

LOWER

*15 minutes shooting to warmup

** RIs were 60 seconds

Squat
225 x 10
225 x 10
225 x 10
225 x 10

SLDL
225 x 10
245 x 6
275 x 4

Super Squat
6 plates x 5
10 plates x 5
14 plates x 5
14 plates x 5

Swiss Ball Hamstring Curl
10
10

Leg Press
300 x 12
300 x 10 (sumo stance)
300 x 10 (sumo stance)

Trunk Pulldowns
97.5 x 15
107.5 x 15
112.5 x 15

*** 10 minutes on tread at 7.5 incline and 4.0 rate

yellowmoomba · 09-03-2008, 11:17 AM

9/3/08

UPPER

* 15 minutes on treadmill (random speeds up to 12.5)

Dips
20

Wide Grip Pullups
12

Dips
13

Wide Grip Pullups
12

Dips
10

Wide Grip Pullups
10

Incline Xpload Machine (level 2)
270 x 10

T-Bar Row (angle grip)
135 x 8

Incline Xpload Machine (level 2)
270 x 10

T-Bar Row (angle grip)
135 x 8

Incline Xpload Machine (level 2)
270 x 9

T-Bar Row (angle grip)
135 x 8

Standing one armed DB Press
60 x 8
60 x 8
60 x 8

Fly
65 x 10
65 x 10

Reverse Fly
40 x 12
40 x 8
40 x 7

Plank
60 sec
60 sec
60 sec

Hanging Leg Raise
15

Stewart14 · 09-03-2008, 11:22 AM

that looks like it took you longer to write out than it did to actually do in the gym

yellowmoomba · 09-03-2008, 02:07 PM

Quote:

Originally Posted by Stewart20

that looks like it took you longer to write out than it did to actually do in the gym

Funny....it did take a while to type. It was a good workout though

I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

How's R?

Stewart14 · 09-03-2008, 07:31 PM

Quote:

Originally Posted by yellowmoomba

Funny....it did take a while to type. It was a good workout though

I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

How's R?

R is doing great, we have found out that he is going to be a big brother

is this the first time the both of you left B with someone while going away? We went to Atlantic City overnight back in July, that was the first time we were more than 15 minutes away and left him with someone. It went OK, really missed the hell out of him though, it was really strange.

Scarface30 · 09-04-2008, 06:33 PM

really liking the workouts in here yellowmoomba!

I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine

yellowmoomba · 09-07-2008, 08:36 PM

Quote:

Originally Posted by Stewart20

R is doing great, we have found out that he is going to be a big brother

is this the first time the both of you left B with someone while going away? We went to Atlantic City overnight back in July, that was the first time we were more than 15 minutes away and left him with someone. It went OK, really missed the hell out of him though, it was really strange.

First - congrats. That is great news about the soon-to-be addition to the family.

We have left B with my sister a couple times already. I do miss her but it's good to have some time with the wife without B around.

yellowmoomba · 09-07-2008, 08:37 PM

Quote:

Originally Posted by Scarface30

really liking the workouts in here yellowmoomba!

I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine

Glad to help. I'll have to check out your workout thread. I'm just getting caught up from being out of town for four days.

yellowmoomba · 09-08-2008, 07:23 AM

9/5/08

Worked out in Denver at a park. Did a bunch of pullups, dips, decline pushups, plyo pushups, BW rows and one legged BW squats then went for a 1.5 mile run/walk along the foothills.

Back to the gym tonight

yellowmoomba · 09-08-2008, 07:05 PM

9/8/08

UPPER

* RIs 60 seconds

** 10 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
1 minute at 11.0
1 minute at 4.0

Xpload Incline Press
270 x 8
360 x 4
450 x 1
500 x 1
410 x 4
410 x 4
410 x 4
410 x 4
360 x 6

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Weighted Chins
BW +80 x 4

Push Press
165 x 4

Hanging Leg Raise
20

DB Row
130 x 15
130 x 15 R | 12 L

Weighted Dips
BW +80 x 4
BW +80 x 4
BW +80 x 4
BW +80 x 3

Trunk Pulldowns
97.5 x 20

Lying BW Triceps Press
20

Hammer Strength Shrugs
270 x 12
270 x 10

*** 10 minute on tread at 8.0 incline and 4.0 rate

yellowmoomba · 09-09-2008, 05:06 PM

9//08

LOWER

* RIs 60 seconds

** 10 minutes on tread

2 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 minute at 4.0
1 minute at 11.0
1 minute at 4.0

Trap Bar Deads
405 x 8
405 x 7
405 x 6

Hanging Leg Raise
20

SLDL
245 x 8
285 x 4
225 x 8

Leg Lifts
25
25

Super Squat
10 plates x 8
12 plates x 8
14 plates x 8
14 plates x 5

DB Snatch
90 x 4
90 x 3

Planks
60 seconds
45 seconds

** 5 minutes on tread

yellowmoomba · 09-11-2008, 11:40 AM

9/11/08

UPPER

* RIs 60 seconds

** 10 minutes on tread

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
1 minute at 11.0
1 minute at 4.0
30 sec at 12.0
1 minute at 4.0
30 sec at 12.5
1 minute at 4.0

** Pulling exercises were off today since my lower back was still sore from Tuesday's LOWER body workout.

Weighted Wide Grip Pullups
BW +45 x 6
BW +45 x 6

Push Press
135 x 8
135 x 8

Weighted Supinated Grip Pullups
BW +45 x 8

Push Press
135 x 8

Machine Row
255 x 6
255 x 5
255 x 5

Smith CG Press
225 x 5
265 x 2
265 x 1
225 x 5
225 x 5

Wide Grips Pullovers
92.5 x 10
92.5 x 10

Incline Flys
65 x 11
65 x 10

2 medicine ball pushups/Chins superset
15 / 10
15 / 10

Trunk Pulldowns
92.5 x 20
92.5 x 20

*** 5 minutes on stair climber

yellowmoomba · 09-12-2008, 06:08 PM

9/12/08

LOWER

* 10 minutes on tread

Squat
225 x 10
235 x 10
245 x 8
275 x 4 | dropset 225 x 5

DB Lunge
75 x 7
75 x 6

Hanging Leg Raise
20
15

Hammer Strength Deads
270 x 8
270 x 8
* lost grip from sweat

Leg Press
360 x 10
360 x 7

** 10 minutes on tread

* Quick workout today. I think I'm going to go back to a fullbody three times a week routine plus one day of basketball.

yellowmoomba · 09-14-2008, 10:57 AM

9/14/08

FULLBODY

* RIs 60 seconds

** 10 minutes on tread

1.5 minutes at 4.0
1 minute at 9.0
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
1.5 minutes at 9.0
1 minute at 4.0

Weighted Chins
BW +90 x 3 | dropset BW x 8
BW +90 x 3 | dropset BW x 8
BW +45 x 7

Clean and Press
135 x 8
135 x 8
135 x 6

Deadlift (close grip)
225 x 10

Dips
20

Deadlift (wider grip)
225 x 10

Dips
13

Deadlift (even wider grip)
225 x 10

Dips
12

Deadlift (very wide grip)
225 x 10

Dips
12

Decline Situps holding 10 lbs
12
12

Leg lifts
20
20

*** 5 minutes on tread at 4.0 on 5.0 incline

Scarface30 · 09-14-2008, 12:04 PM

great workouts yellowmoomba

nice addition of clean and presses, those are the complete package as an exercise in my opinion.

yellowmoomba · 09-14-2008, 06:00 PM

Thanks....

C/P are a good fullbody movement.

yellowmoomba · 09-15-2008, 07:19 PM

9/15/08

Almost two hours of basketball

I'm whipped...........

yellowmoomba · 09-16-2008, 07:38 PM

9/16/08

FULLBODY

* RIs 60 seconds

** 7 minutes on tread

1 minute 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

DB Press
90 x 9
90 x 7

T-bar Row
135 x 14
135 x 10

Squat
225 x 15
275 x 3
275 x 3

Weighted Supinate Grip Pullups | Weighted Dips SUPERSET
BW + 45 x 5 | BW + 45 x 5
BW + 45 x 5 | BW + 45 x 5
BW + 45 x 5 | BW + 45 x 5

SLDL
245 x 8
245 x 8

Upside down kettleball pushups (handles on floor) | Wide Grip Pullups SUPERSET
20 | 8

One Upside down kettleball pushups (handle on floor) | Wide Grip Pullups SUPERSET
10 | 8
* Kinda like a diamond pushup but you have to balance on the kettleball

Clap Pushups| Wide Grip Pullups SUPERSET
10 | 8

Trunk Pulldowns | Hanging leg raise SUPERSET
97.5 x 10 | 10
97.5 x 10 | 10

Straight Bar Curls
70 x 10

Reverse Curls
70 x 10

Straight Bar Curls
70 x 10

*** ( I really haven't done curls in almost a year due to a bicep issue. I used light weight so there was no pain)

**** 5 minutes on tread at 4.0 rate and 6.0 incline

yellowmoomba · 09-19-2008, 11:53 AM

9/16/08

FULLBODY

* RIs 60 seconds

** 10 minutes on tread

Xpload Incline Press
270 x 8 (w)
360 x 4
420 x 3
420 x 2
420 x 2
420 x 2
420 x 2
410 x 2
410 x 2
360 x 4
360 x 4

Row Machine
180 x 10
200 x 8
210 x 6
220 x 5
230 x 4
215 x 5
200 x 7

Super Squat (* 90 sec RIs)
12 plates x 12
12 plates x 12

Plyo Dips
5 plyo style plus 15 normal

Plyo Pullups
10

Plyo Dips
5 plyo style plus 9 normal

Plyo Pullups
8

Hanging Leg Raise
15
15

Leg lifts
25
25

Lying BW Triceps Press
25

BW (+holding 45 lb plate) Squats
20
15

yellowmoomba · 09-21-2008, 12:24 PM

9/21/08

FULLBODY

- Weighed in at 187 today. I'm down about 4 lbs over the last two weeks. I've cut out extra calories which makes a big difference for me plus I've added a little more cardio to the end of my workouts. I thought about getting up early in the morning to either play ball or workout but I can't seem to get up earlier than 6AM which is my normal time. If I wanted to workout in the morning I would have to get up at 5AM. I prefer to workout after work.

* RIs were 60 seconds except for Trapbar deads

** 10 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
1 minute at 11.0
1 minute at 4.0

Trapbar Deadlifts (RIs 2 min)
425 x 5
425 x 3
405 x 5
315 x 12

Push Press
145 x 7
145 x 7
145 x 6

Weighted Chins
BW +100 x 1
BW +110 x 1
BW +125 x 1 *

BW +45 x 8
BW +45 x 7

Incline Fly
70 x 10
70 x 8

Dual DB Swing
40 x 15
40 x 15

Hanging leg raise
15

**** 10 minutes on tread - 8.0 incline at 4.0 rate

Scarface30 · 09-22-2008, 02:14 PM

those are some SICK weighted chins, man

Double D · 09-23-2008, 08:13 AM

upside down kettlebell pushup? Is that a handstand pushup?

yellowmoomba · 09-23-2008, 10:14 AM

Quote:

Originally Posted by Scarface30

those are some SICK weighted chins, man

BW +125 is where I maxed out. I'd like to get three plates - just for fun.

Quote:

Originally Posted by Malley

upside down kettlebell pushup? Is that a handstand pushup?

No. This is where you have the handles of the kettleball on the floor and your hands on the "bulb part" so you have to balance and stabilize your body. It's a lot harder than using medicine balls. You get a deep stretch and it recruits your stabilizer muscles.

08-19-2008, 12:41 PM	#61
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,948 Photos: 7	as usual, some good work. Your avi reminds me that my daughter is going to take the leap out of a plane for her 16th birthday! She's the opposite of her mom. hehe I might take the opportunity to take another jump as well ... just kick'in it in the ole Charger

08-20-2008, 07:19 PM	#62
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/20/08 Fullbody * All RIs were 60 seconds 10 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 1 minute at 12.0 1 minute at 4.0 Xpload Incline Press 360 x 4 450 x 2 480 x 1 505 x 1 510 x 1 360 x 8 270 x 12 Chins 16 Wide Grip Pullups 12 Squat 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 Hanging Leg Raise 20 20 DB Row 130 x 20 R \| 15 L 130 x 12 SLDL 155 x 15 175 x 12 205 x 10 * 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."

08-23-2008, 10:13 AM	#63
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/23/08 Fullbody - Wore a 30lb weighted vest * 8 minutes on tread 1.5 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 1.5 minute at 4.0 Supinated Grip Pullups / Dips with 30lbs (superset) 8 Pullups \| 8 Dips (4 sets) Super Squats 10 plates x 10 (5 sets) Pushups (Feet Elavated and hands on kettle balls) / BW Rows Superset 15 \| 15 12 \| 15 10 \| 15 * the extra 30lbs from the vest makes a big difference. ** 5 minutes on tread on incline (Incline 5.0 / rate 4.0) 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."

08-26-2008, 06:36 PM	#64
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/26/08 Fullbody * 10 minutes on treadmill (random speeds and inclines) Trapbar Deads 405 x 12 * goal for the day 455 x 1 Supinated Grip Pullups 15 Clean/Front Squat/Overhead Press COMBO 155 x 3 155 x 3 Wide Grip Pullups 12 10 Shrugs 225 x 15 Side Raise 20 x 10 Smith CG Press 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 Machine Row 255 x 10 255 x 8 Overhead Rope Press 82.5 x 10 Standing Piston DB Shoulder Press 45 x 10 (each) Hanging Leg Raise 20 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."

08-27-2008, 12:47 PM	#65
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/27/08 CARDIO DAY 15 minutes on Tread 15 Minutes of BW and band exercies Dips Pullups Squats Band Work 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."

08-28-2008, 07:14 PM	#66
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/28/08 LOWER * 10 minutes on tread Squat 225 x 10 275 x 8 275 x 5 275 x 5 SLDL 275 x 5 275 x 5 275 x 5 Walking Lunge 100 x 25 steps 100 x 25 steps Hanging Leg Raise 20 15 Dual DB Swing 40 x 15 40 x 15 Decline Situps 25 20 15 Jump Squat BW + holding a 45lb plate 15 15 15 ** 10 minutes on tread at 5.0 incline at 4.0 rate 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."

08-29-2008, 11:02 AM	#67
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/29/08 UPPER * Most RIs were 60 seconds 15 minutes on tread at 4.0 on 5.0 incline - my legs were a little tight today from yesterday's lower body workout. Xpload Incline Press** 360 x 5 380 x 4 400 x 3 420 x 2 450 x 1 480 x 1 500 x 1 520 x 1 PB 360 x 7 360 x 4 Pulldowns* (Chin Grip) 250 x 5 280 x 3 300 x 2 \| dropset \| 235 x 3 \| dropset \|205 x 3 250 x 5 250 x 5 250 x 4 250 x 4 Hang Clean & Press 110 x 10 110 x 10 T-bar Row 155 x 8 155 x 8 155 x 6 Dips 16 12 ** 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."

09-02-2008, 10:39 AM	#68
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	8/31/08 Rebuilt my dock. I spent 6 hours in the water buring poles and re-supporting my dock. My hands are all cramped up. I have no grip at all. 9/2/08 LOWER 15 minutes shooting to warmup * RIs were 60 seconds Squat 225 x 10 225 x 10 225 x 10 225 x 10 SLDL 225 x 10 245 x 6 275 x 4 Super Squat 6 plates x 5 10 plates x 5 14 plates x 5 14 plates x 5 Swiss Ball Hamstring Curl 10 10 Leg Press 300 x 12 300 x 10 (sumo stance) 300 x 10 (sumo stance) Trunk Pulldowns 97.5 x 15 107.5 x 15 112.5 x 15 * 10 minutes on tread at 7.5 incline and 4.0 rate** 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."

09-03-2008, 11:17 AM	#69
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/3/08 UPPER * 15 minutes on treadmill (random speeds up to 12.5) Dips 20 Wide Grip Pullups 12 Dips 13 Wide Grip Pullups 12 Dips 10 Wide Grip Pullups 10 Incline Xpload Machine (level 2) 270 x 10 T-Bar Row (angle grip) 135 x 8 Incline Xpload Machine (level 2) 270 x 10 T-Bar Row (angle grip) 135 x 8 Incline Xpload Machine (level 2) 270 x 9 T-Bar Row (angle grip) 135 x 8 Standing one armed DB Press 60 x 8 60 x 8 60 x 8 Fly 65 x 10 65 x 10 Reverse Fly 40 x 12 40 x 8 40 x 7 Plank 60 sec 60 sec 60 sec Hanging Leg Raise 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."

09-03-2008, 11:22 AM	#70
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	that looks like it took you longer to write out than it did to actually do in the gym http://futuretrainer.blogspot.com/ --My new blog!!

09-04-2008, 06:33 PM	#73
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	really liking the workouts in here yellowmoomba! I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine Warning: Seismic Testing Zone

09-08-2008, 07:23 AM	#76
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/5/08 Worked out in Denver at a park. Did a bunch of pullups, dips, decline pushups, plyo pushups, BW rows and one legged BW squats then went for a 1.5 mile run/walk along the foothills. Back to the gym tonight 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."

09-08-2008, 07:05 PM	#77
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/8/08 UPPER * RIs 60 seconds 10 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 1 minute at 11.0 1 minute at 4.0 Xpload Incline Press 270 x 8 360 x 4 450 x 1 500 x 1 410 x 4 410 x 4 410 x 4 410 x 4 360 x 6 Weighted Chins BW +80 x 4 Push Press 165 x 4 Weighted Chins BW +80 x 4 Push Press 165 x 4 Weighted Chins BW +80 x 4 Push Press 165 x 4 Weighted Chins BW +80 x 4 Push Press 165 x 4 Hanging Leg Raise 20 DB Row 130 x 15 130 x 15 R \| 12 L Weighted Dips BW +80 x 4 BW +80 x 4 BW +80 x 4 BW +80 x 3 Trunk Pulldowns 97.5 x 20 Lying BW Triceps Press 20 Hammer Strength Shrugs 270 x 12 270 x 10 * 10 minute on tread at 8.0 incline and 4.0 rate 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."

09-09-2008, 05:06 PM	#78
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9//08 LOWER * RIs 60 seconds 10 minutes on tread 2 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 minute at 4.0 1 minute at 11.0 1 minute at 4.0 Trap Bar Deads 405 x 8 405 x 7 405 x 6 Hanging Leg Raise 20 SLDL 245 x 8 285 x 4 225 x 8 Leg Lifts 25 25 Super Squat 10 plates x 8 12 plates x 8 14 plates x 8 14 plates x 5 DB Snatch 90 x 4 90 x 3 Planks 60 seconds 45 seconds 5 minutes on tread 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."

09-11-2008, 11:40 AM	#79
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/11/08 UPPER * RIs 60 seconds 10 minutes on tread 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 1 minute at 11.0 1 minute at 4.0 30 sec at 12.0 1 minute at 4.0 30 sec at 12.5 1 minute at 4.0 Pulling exercises were off today since my lower back was still sore from Tuesday's LOWER body workout. Weighted Wide Grip Pullups BW +45 x 6 BW +45 x 6 Push Press 135 x 8 135 x 8 Weighted Supinated Grip Pullups BW +45 x 8 Push Press 135 x 8 Machine Row 255 x 6 255 x 5 255 x 5 Smith CG Press 225 x 5 265 x 2 265 x 1 225 x 5 225 x 5 Wide Grips Pullovers 92.5 x 10 92.5 x 10 Incline Flys 65 x 11 65 x 10 2 medicine ball pushups/Chins superset 15 / 10 15 / 10 Trunk Pulldowns 92.5 x 20 92.5 x 20 *** 5 minutes on stair climber 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."

09-12-2008, 06:08 PM	#80
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/12/08 LOWER * 10 minutes on tread Squat 225 x 10 235 x 10 245 x 8 275 x 4 \| dropset 225 x 5 DB Lunge 75 x 7 75 x 6 Hanging Leg Raise 20 15 Hammer Strength Deads 270 x 8 270 x 8 * lost grip from sweat Leg Press 360 x 10 360 x 7 ** 10 minutes on tread * Quick workout today. I think I'm going to go back to a fullbody three times a week routine plus one day 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."

09-14-2008, 10:57 AM	#81
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/14/08 FULLBODY * RIs 60 seconds 10 minutes on tread 1.5 minutes at 4.0 1 minute at 9.0 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 1.5 minutes at 9.0 1 minute at 4.0 Weighted Chins BW +90 x 3 \| dropset BW x 8 BW +90 x 3 \| dropset BW x 8 BW +45 x 7 Clean and Press 135 x 8 135 x 8 135 x 6 Deadlift (close grip) 225 x 10 Dips 20 Deadlift (wider grip) 225 x 10 Dips 13 Deadlift (even wider grip) 225 x 10 Dips 12 Deadlift (very wide grip) 225 x 10 Dips 12 Decline Situps holding 10 lbs 12 12 Leg lifts 20 20 * 5 minutes on tread at 4.0 on 5.0 incline 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."

09-14-2008, 12:04 PM	#82
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	great workouts yellowmoomba nice addition of clean and presses, those are the complete package as an exercise in my opinion. Warning: Seismic Testing Zone

09-14-2008, 06:00 PM	#83
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Thanks.... C/P are a good fullbody movement. 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."

09-15-2008, 07:19 PM	#84
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/15/08 Almost two hours of basketball I'm whipped........... 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."

09-16-2008, 07:38 PM	#85
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/16/08 FULLBODY * RIs 60 seconds 7 minutes on tread 1 minute 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 DB Press 90 x 9 90 x 7 T-bar Row 135 x 14 135 x 10 Squat 225 x 15 275 x 3 275 x 3 Weighted Supinate Grip Pullups \| Weighted Dips SUPERSET BW + 45 x 5 \| BW + 45 x 5 BW + 45 x 5 \| BW + 45 x 5 BW + 45 x 5 \| BW + 45 x 5 SLDL 245 x 8 245 x 8 Upside down kettleball pushups (handles on floor) \| Wide Grip Pullups SUPERSET 20 \| 8 One Upside down kettleball pushups (handle on floor) \| Wide Grip Pullups SUPERSET** 10 \| 8 * Kinda like a diamond pushup but you have to balance on the kettleball Clap Pushups\| Wide Grip Pullups SUPERSET 10 \| 8 Trunk Pulldowns \| Hanging leg raise SUPERSET 97.5 x 10 \| 10 97.5 x 10 \| 10 Straight Bar Curls 70 x 10 Reverse Curls 70 x 10 Straight Bar Curls 70 x 10 * ( I really haven't done curls in almost a year due to a bicep issue. I used light weight so there was no pain) ** 5 minutes on tread at 4.0 rate and 6.0 incline 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."

09-19-2008, 11:53 AM	#86
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/16/08 FULLBODY * RIs 60 seconds 10 minutes on tread Xpload Incline Press 270 x 8 (w) 360 x 4 420 x 3 420 x 2 420 x 2 420 x 2 420 x 2 410 x 2 410 x 2 360 x 4 360 x 4 Row Machine 180 x 10 200 x 8 210 x 6 220 x 5 230 x 4 215 x 5 200 x 7 Super Squat** (* 90 sec RIs) 12 plates x 12 12 plates x 12 Plyo Dips 5 plyo style plus 15 normal Plyo Pullups 10 Plyo Dips 5 plyo style plus 9 normal Plyo Pullups 8 Hanging Leg Raise 15 15 Leg lifts 25 25 Lying BW Triceps Press 25 BW (+holding 45 lb plate) Squats 20 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."

09-21-2008, 12:24 PM	#87
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/21/08 FULLBODY - Weighed in at 187 today. I'm down about 4 lbs over the last two weeks. I've cut out extra calories which makes a big difference for me plus I've added a little more cardio to the end of my workouts. I thought about getting up early in the morning to either play ball or workout but I can't seem to get up earlier than 6AM which is my normal time. If I wanted to workout in the morning I would have to get up at 5AM. I prefer to workout after work. * RIs were 60 seconds except for Trapbar deads 10 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 1 minute at 11.0 1 minute at 4.0 Trapbar Deadlifts (RIs 2 min) 425 x 5 425 x 3 405 x 5 315 x 12 Push Press 145 x 7 145 x 7 145 x 6 Weighted Chins** BW +100 x 1 BW +110 x 1 BW +125 x 1 * BW +45 x 8 BW +45 x 7 Incline Fly 70 x 10 70 x 8 Dual DB Swing 40 x 15 40 x 15 Hanging leg raise 15 **** 10 minutes on tread - 8.0 incline at 4.0 rate 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."

09-22-2008, 02:14 PM	#88
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	those are some SICK weighted chins, man Warning: Seismic Testing Zone

09-23-2008, 08:13 AM	#89
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	upside down kettlebell pushup? Is that a handstand pushup?

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