Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 09-23-2008, 06:19 PM

9/23/08

FULLBODY

* RIs were 60 seconds except on squats which were 90 seconds

** 10 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
1 minute at 11.0
1 minute at 4.0
30 secs at 12.0
30 secs at 4.0

Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 6

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

Wide Grip Pullups
12
12

Standing DB Press
55 x 10
55 x 10

DB Lunge
75 x 6
75 x 4

T-Bar Row
160 x 7
160 x 6
160 x 6

Hanging Leg Raise
15
15

BW Triceps Press
20
20

- The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets.

**** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0

Double D · 09-23-2008, 09:11 PM

Awww...I have seen some crossfitters using only 1 kettlebell and doing like a close grip pushup

yellowmoomba · 09-25-2008, 01:43 PM

9/25/08

FULLBODY

* shot around for 15 minutes to warmup

DB Press
90 x 9
90 x 8
90 x 5

Sumo Deadlift
315 x 5

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Clean | Front Squat | Push Press COMBO
135 x 5
135 x 5
135 x 5

Lying BW Triceps Press
20
20

DB Row
120 x 12
120 x 12

Leg Raises
20
20

yellowmoomba · 09-27-2008, 12:29 PM

9/27/08

FULLBODY

* 10 minutes on tread

Xpload Incline Press
400 x 3
400 x 2
400 x 2
360 x 4
360 x 4
360 x 4
360 x 4
360 x 4

Weighted Supinated Grip Pullups
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 4

Super Squats
10 plates x 5
10 plates x 10
10 plates x 13

Row Machine * new one
180 x 10
225 x 8
225 x 6

Smith Bench
4 plates x 6
4 plates x 6
4 plates x 5
4 plates x 4

SLDL
225 x 10

** Weights were a little off/light today.

*** Heading to Vegas tomorrow until Friday for a IT/Legal seminar. Hopefully Caesar's has nice gym.

Scarface30 · 09-27-2008, 12:59 PM

looking good YM

how are you liking the fullbody workouts anyway?

yellowmoomba · 09-27-2008, 01:46 PM

Quote:

Originally Posted by Scarface30

looking good YM

how are you liking the fullbody workouts anyway?

I have been doing them for the last 2-3 years. It's great when you need to have a flexible program. I've made good strength gains. I have not made much of a change as far as physical features but I attribute that to diet more than anything else.

yellowmoomba · 10-04-2008, 08:41 AM

10/4/08

Was in Vegas for the last 6 days for a seminar. I worked out in the hotel gym on Monday ($25/day), then worked out in my hotel gym on Tuesday and Thursday (pushups, band exercises for back, shoulders and arms, crunches).

I'm going to the gym later today. I'm glad to be home.

katt · 10-04-2008, 09:39 AM

I miss Vegas...

we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome

yellowmoomba · 10-04-2008, 01:44 PM

Quote:

Originally Posted by katt

I miss Vegas...

we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome

Thanks Katt.

Vegas is a lot more fun when you go there for a bachelor party rather than a conference....

yellowmoomba · 10-04-2008, 01:50 PM

10/4/08

FULLBODY

** 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

-- RIs 1 minute for all sets except Trap Bar Deads which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few.

Trap bar Deads
315 x 15
315 x 12
315 x 12

Xpload Incline Press
360 x 6

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 5

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
180 x 20

Chins
BW x 10

Push Press
145 x 7
145 x 6

T-bar Row
135 x 8
135 x 8

Leg Press
300 x 10
300 x 10

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

Scarface30 · 10-06-2008, 02:34 PM

a drop in reps and you're still doing 15 reps with 315?

lol...great workout man

yellowmoomba · 10-06-2008, 06:40 PM

Quote:

Originally Posted by Scarface30

a drop in reps and you're still doing 15 reps with 315?

lol...great workout man

I guess it's not that bad. Thanks.

yellowmoomba · 10-06-2008, 06:43 PM

10/6/08

FULLBODY

** 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

-- RIs 1 minute for all sets except on Squats which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few (again).

Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 8

Weighted Pullups
BW +45 x 8
BW +45 x 6
BW +45 x 5

Squats
225 x 15
225 x 12
225 x 12

One Armed Standing DB Press
65 x 8
65 x 8

Machine Row
200 x 8
200 x 8

Hanging Leg Raise
15
15

*** 5 minutes on tread

katt · 10-06-2008, 08:44 PM

kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again

yellowmoomba · 10-08-2008, 06:24 PM

Quote:

Originally Posted by katt

kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again

1 min RIs aren't too bad ... the 30 second RIs are tough...

yellowmoomba · 10-08-2008, 06:28 PM

10/8/08

FULLBODY

** 10 minutes on tread

-- 60 second RIs for all sets except on SLDL which were 90 seconds -- I also slowed the tempo down so my reps definitely dropped a few (again). My tempo is a 1 positive /4 negative

Supinated Grip Pullups
10

Push Press
135 x 12

Supinated Grip Pullups
10

Push Press
135 x 8

Supinated Grip Pullups
9

Push Press
135 x 7

SLDL
245 x 7
245 x 6
245 x 5

Smith CG Press
4 plates x 4
4 plates x 3
4 plates x 3
4 plates x 3

DB Row
130 x 12
130 x 10

Leg Press
300 x 10
300 x 10

Trunk Pulldowns
97.5 x 10
97.5 x 10

** 8 minutes on tread

yellowmoomba · 10-09-2008, 06:26 AM

...forgot to add

Triceps BW Press
20
20

Straight Bar Curls
80 x 12
80 x 8

yellowmoomba · 10-11-2008, 11:49 AM

10/11/08

Fullbody

** 10 minutes on tread (up to 12.5 rate)

Xpload Incline Press
360 x 5
410 x 3
410 x 3
450 x 1
450 x 1
360 x 4
360 x 4

Weighted Chins
BW +45 x 8
BW +45 x 8
BW +90 x 3 | dropset | BW x 12

Incline Fly
65 x 12
65 x 10

Machine Row
245 x 8
245 x 6

Super Squat
6 plates x 15
* stopped - my left knee hurts

Clean / Front Squat / Push Press COMBO
135 x 5
135 x 4

Hanging Leg Raise
15
15
15

Stewart14 · 10-11-2008, 01:32 PM

you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.

yellowmoomba · 10-11-2008, 03:30 PM

Quote:

Originally Posted by Stewart20

you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.

I like the xplode machine because I can put a lot of weight on it

You can never go wrong with chins

yellowmoomba · 10-17-2008, 07:33 AM

I was in Toronto this week. I squeezed in a 1/2 hour upper body workout in on Wednesday. I'm heading to the gym later today.

DB Press
50 x 25
50 x 18
50 x 15

DB Row
50 x 15 (3 sets)

Standing DB Press
50 x 10 (3 sets)

DB Curl
50 x 6 (3 sets)

Lying BW Press
20
20

Lateral Raise
25 x 15

Front Raise
20 x 15

Incline Fly
50 x 15

yellowmoomba · 10-17-2008, 12:25 PM

10/17/08

Fullbody

* 10 minutes on tread

** All RIs 60 seconds

Weighted Pullups
BW +45 x 5

Dips
20

Weighted Pullups
BW +45 x 5

Dips
15

Weighted Chins
BW +45 x 5

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

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

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

SLDL
225 x 10
225 x 10

*** 5 minutes on tread

yellowmoomba · 10-20-2008, 06:25 PM

10/20/08

Fullbody

* 8 minutes on tread

- Did a fullbody circuit to start today. I hit 475 on TB Deads again. That's about as heavy as I want to go. I think I'm going to stick with 405 or below since I really feel in in my lower back once I go over 455. I did more core today than normal which will be a new focus for me. I tried to keep most of the rep ranges around 10.

** All RIs 60 seconds

Chins
10

Push Press
135 x 10

Trap Bar Deads
315 x 10

Chins
10

Push Press
135 x 10

Trap Bar Deads
405 x 5 (RI 2 minutes)
475 x 1 (RI 2 minutes)
315 x 10

Chins
10

Push Press
135 x 10

Hanging Leg Raise
10
10

Reverse Fly
40 x 10
40 x 8

Lying Leg Raise
20
20
20

Trunk Pulldown
97.5 x 15
97.5 x 15

Hanging Leg Raise
10

Swiss Ball Stretch
5 minutes

Smith CG Press
4 plates x 4
4 plates x 4
4 plates x 4

* 5 minutes on tread on 5.0 incline

yellowmoomba · 10-22-2008, 08:17 PM

10/22/08

Fullbody

* 10 minutes on tread (up to 12.5)

** All RIs 60 seconds

Squats
225 x 8
225 x 5
* stopped - low back still sore from Monday

Incline DB Press
(75%) 75 x 10
(60%) 75 x 9
(45%) 75 x 7
(30%) 75 x 7
(15%) 75 x 7
Flat 75 x 7

Machine Row
200 x 8
200 x 6
200 x 6

(used 4 count tempo for Dips and Pullups)
Dips
12

Pullups
8

Dips
10

Pullups
8

Dips
8

Pullups
6

Hanging Leg Raise
15
15

Leg Press
240 x 12
240 x 12

DB Curl
45 x 12

Lying Tricep Press
20

** 10 minutes on tread

*** 5 minutes of stretching

**** Hot tub for 20 minutes

yellowmoomba · 10-24-2008, 11:29 AM

10/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
5

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

BW Rows | Kettleball Pushups Superset
20 | 20

BW Rows | Kettleball Pushups Superset
15 | 15

BW Rows | Kettleball Pushups Superset
20 | 20

Decline Situps
20
15
12

Super Squat
10 plates x 10
10 plates x 10

yellowmoomba · 10-26-2008, 12:21 PM

10/26/08

FULLBODY

* 10 minutes on tread

** RIs 60 seconds

Hanging Leg Raises
15
15

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Pullups SUPERSET
270 x 10 | 8

Xpload Incline Press | Chins SUPERSET
270 x 10 | 8

Squat
225 x 5
235 x 8
245 x 8
255 x 5
225 x 5 (paused at the bottom)

Planks
60 seconds
45 seconds

SLDL
245 x 8
245 x 7

Swiss ball DB Piston Press
50 x 15

Swiss ball One Armed DB Press
50 x 15

Eagle Situps
25
25

Machine Row
200 x 8
200 x 7

Lying Leg Lifts
30
25

yellowmoomba · 10-28-2008, 06:34 PM

10/28/08

FULLBODY

* 14 minutes on tread

** 60 second RIs

Snatch Grip Deads
225 x 5
225 x 5
225 x 5

Push Press
135 x 5

Side to Side Pullups
8

Push Press
135 x 6

Side to Side Pullups
6

Push Press
135 x 6

Supinated Grip Pullups
12

Dips
15

Deadlift
225 x 12

Dips
15

Deadlift
225 x 12

Dips
10

Trunk Pulldowns
97.5 x 15
97.5 x 15

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 20

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 15

Leg Press
300 x 15
300 x 15

Woodchoppers
42.5 x 10 per side
42.5 x 10 per side

Incline Fly
65 x 10
65 x 10
65 x 5

Seated Bench Press
175 x 6
175 x 6
175 x 4

yellowmoomba · 10-30-2008, 02:22 PM

10/30/08

FULLBODY

* 10 minutes on tread (intervals)

* All RIs were 60 seconds except CG Press which were 30 seconds for the first 4 sets then 45 seconds for the last four sets

DB Snatch
90 x 3 (5 sets each arm)

Smith CG Press
235 x 3 (8 sets)

Super Slow Pullups
12
8
8

Rope Suplex
32.5 x 10
32.5 x 10
32.5 x 10

Cable Punch
32.5 x 10
37.5 x 10
42.5 x 10

Reverse Fly
40 x 8
40 x 6

Super Squat
10 plates x 8
12 plates x 8
12 plates x 8

yellowmoomba · 11-01-2008, 10:54 AM

11/1/08

Fullbody

* 8 minutes on tread (intervals 8/10/12)

Trap Bar Deads
315 x 15

Push Press
135 x 8

Close Supinated Grip Pullups
12

Trap Bar Deads
315 x 15

Push Press
135 x 12

Close Supinated Grip Pullups
10

Reverse Kettle Ball Pushup
20
20

DB Row
130 x 12

Hanging Leg Raise
12
12

Trunk Pulldowns
97.5 x 15

Dips
17

Straight Bar Curl
85 x 8

Dips
12

Reverse Curl
65 x 8

Decline Leg Raise
30
30

yellowmoomba · 11-03-2008, 06:48 PM

11/3/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
165 x 3
165 x 3
135 x 3

Wood Chopper
47.5 x 10 each side
47.5 x 10 each side

Cable Punch
47.5 x 15
47.5 x 12

Hanging leg Raise
12
12

Squats
225 x 5
275 x 3
275 x 3

Leg Lifts
30
30

Chins
12
9

Fly Press
75 x 5
75 x 4

Machine Row
200 x 6
200 x 5

Lying BW Triceps Press
20
15

Swiss Ball Crunch holding 35lb
30
30

* 5 minutes on tread on 5% incline

09-23-2008, 06:19 PM	#91
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/23/08 FULLBODY * RIs were 60 seconds except on squats which were 90 seconds 10 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 1 minute at 11.0 1 minute at 4.0 30 secs at 12.0 30 secs at 4.0 Weighted Dips BW +45 x 10 BW +45 x 8 BW +45 x 6 Squat 225 x 10 225 x 10 225 x 10 225 x 10 Wide Grip Pullups 12 12 Standing DB Press 55 x 10 55 x 10 DB Lunge 75 x 6 75 x 4 T-Bar Row 160 x 7 160 x 6 160 x 6 Hanging Leg Raise 15 15 BW Triceps Press 20 20 - The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets. ** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0 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."

09-25-2008, 01:43 PM	#93
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/25/08 FULLBODY * shot around for 15 minutes to warmup DB Press 90 x 9 90 x 8 90 x 5 Sumo Deadlift 315 x 5 Deadlift 315 x 3 Sumo Deadlift 315 x 3 Deadlift 315 x 3 Sumo Deadlift 315 x 3 Clean \| Front Squat \| Push Press COMBO 135 x 5 135 x 5 135 x 5 Lying BW Triceps Press 20 20 DB Row 120 x 12 120 x 12 Leg Raises 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."

09-27-2008, 12:29 PM	#94
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	9/27/08 FULLBODY * 10 minutes on tread Xpload Incline Press 400 x 3 400 x 2 400 x 2 360 x 4 360 x 4 360 x 4 360 x 4 360 x 4 Weighted Supinated Grip Pullups BW +45 x 5 BW +45 x 5 BW +45 x 5 BW +45 x 5 BW +45 x 4 Super Squats 10 plates x 5 10 plates x 10 10 plates x 13 Row Machine * new one 180 x 10 225 x 8 225 x 6 Smith Bench 4 plates x 6 4 plates x 6 4 plates x 5 4 plates x 4 SLDL 225 x 10 Weights were a little off/light today. * Heading to Vegas tomorrow until Friday for a IT/Legal seminar. Hopefully Caesar's has nice gym. 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."

09-27-2008, 12:59 PM	#95
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	looking good YM how are you liking the fullbody workouts anyway? Warning: Seismic Testing Zone

10-04-2008, 08:41 AM	#97
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/4/08 Was in Vegas for the last 6 days for a seminar. I worked out in the hotel gym on Monday ($25/day), then worked out in my hotel gym on Tuesday and Thursday (pushups, band exercises for back, shoulders and arms, crunches). I'm going to the gym later today. I'm glad to be home. 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."

09-23-2008, 09:11 PM	#92
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Awww...I have seen some crossfitters using only 1 kettlebell and doing like a close grip pushup

10-04-2008, 09:39 AM	#98
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	I miss Vegas... we haven't been there in a while. $25 a day to workout,, yowza!!! Workouts still look awesome

10-04-2008, 01:50 PM	#100
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/4/08 FULLBODY 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 -- RIs 1 minute for all sets except Trap Bar Deads which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few. Trap bar Deads 315 x 15 315 x 12 315 x 12 Xpload Incline Press 360 x 6 Weighted Chins BW +45 x 6 Xpload Incline Press 360 x 5 Weighted Chins BW +45 x 6 Xpload Incline Press 360 x 4 Weighted Chins BW +45 x 6 Xpload Incline Press 360 x 4 Weighted Chins BW +45 x 6 Xpload Incline Press 180 x 20 Chins BW x 10 Push Press 145 x 7 145 x 6 T-bar Row 135 x 8 135 x 8 Leg Press 300 x 10 300 x 10 * 10 minutes on tread at 4.0 rate and 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."

10-06-2008, 02:34 PM	#101
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	a drop in reps and you're still doing 15 reps with 315? lol...great workout man Warning: Seismic Testing Zone

10-06-2008, 06:43 PM	#103
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/6/08 FULLBODY 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 -- RIs 1 minute for all sets except on Squats which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few (again). Weighted Dips BW +45 x 10 BW +45 x 8 BW +45 x 8 Weighted Pullups BW +45 x 8 BW +45 x 6 BW +45 x 5 Squats 225 x 15 225 x 12 225 x 12 One Armed Standing DB Press 65 x 8 65 x 8 Machine Row 200 x 8 200 x 8 Hanging Leg Raise 15 15 * 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."

10-06-2008, 08:44 PM	#104
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again

10-08-2008, 06:28 PM	#106
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/8/08 FULLBODY 10 minutes on tread -- 60 second RIs for all sets except on SLDL which were 90 seconds -- I also slowed the tempo down so my reps definitely dropped a few (again). My tempo is a 1 positive /4 negative Supinated Grip Pullups 10 Push Press 135 x 12 Supinated Grip Pullups 10 Push Press 135 x 8 Supinated Grip Pullups 9 Push Press 135 x 7 SLDL 245 x 7 245 x 6 245 x 5 Smith CG Press 4 plates x 4 4 plates x 3 4 plates x 3 4 plates x 3 DB Row 130 x 12 130 x 10 Leg Press 300 x 10 300 x 10 Trunk Pulldowns 97.5 x 10 97.5 x 10 8 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."

10-09-2008, 06:26 AM	#107
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	...forgot to add Triceps BW Press 20 20 Straight Bar Curls 80 x 12 80 x 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."

10-11-2008, 11:49 AM	#108
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/11/08 Fullbody 10 minutes on tread (up to 12.5 rate) Xpload Incline Press 360 x 5 410 x 3 410 x 3 450 x 1 450 x 1 360 x 4 360 x 4 Weighted Chins BW +45 x 8 BW +45 x 8 BW +90 x 3 \| dropset \| BW x 12 Incline Fly 65 x 12 65 x 10 Machine Row 245 x 8 245 x 6 Super Squat** 6 plates x 15 * stopped - my left knee hurts Clean / Front Squat / Push Press COMBO 135 x 5 135 x 4 Hanging Leg Raise 15 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."

10-11-2008, 01:32 PM	#109
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	you love that xplode machine don't you? still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore. http://futuretrainer.blogspot.com/ --My new blog!!

10-17-2008, 07:33 AM	#111
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I was in Toronto this week. I squeezed in a 1/2 hour upper body workout in on Wednesday. I'm heading to the gym later today. DB Press 50 x 25 50 x 18 50 x 15 DB Row 50 x 15 (3 sets) Standing DB Press 50 x 10 (3 sets) DB Curl 50 x 6 (3 sets) Lying BW Press 20 20 Lateral Raise 25 x 15 Front Raise 20 x 15 Incline Fly 50 x 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."

10-17-2008, 12:25 PM	#112
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/17/08 Fullbody * 10 minutes on tread All RIs 60 seconds Weighted Pullups BW +45 x 5 Dips 20 Weighted Pullups BW +45 x 5 Dips 15 Weighted Chins BW +45 x 5 Xplode Incline Press \| T-bar Row superset 270 x 8 \| 135 x 8 Xplode Incline Press \| T-bar Row superset 270 x 8 \| 135 x 8 Squat 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 Xplode Incline Press \| T-bar Row superset 270 x 8 \| 135 x 8 Xplode Incline Press \| T-bar Row superset 270 x 8 \| 135 x 8 SLDL 225 x 10 225 x 10 * 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."

10-20-2008, 06:25 PM	#113
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/20/08 Fullbody * 8 minutes on tread - Did a fullbody circuit to start today. I hit 475 on TB Deads again. That's about as heavy as I want to go. I think I'm going to stick with 405 or below since I really feel in in my lower back once I go over 455. I did more core today than normal which will be a new focus for me. I tried to keep most of the rep ranges around 10. All RIs 60 seconds Chins 10 Push Press 135 x 10 Trap Bar Deads 315 x 10 Chins 10 Push Press 135 x 10 Trap Bar Deads 405 x 5 (RI 2 minutes) 475 x 1 (RI 2 minutes) 315 x 10 Chins 10 Push Press 135 x 10 Hanging Leg Raise 10 10 Reverse Fly 40 x 10 40 x 8 Lying Leg Raise 20 20 20 Trunk Pulldown 97.5 x 15 97.5 x 15 Hanging Leg Raise 10 Swiss Ball Stretch 5 minutes Smith CG Press** 4 plates x 4 4 plates x 4 4 plates x 4 * 5 minutes on tread 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."

10-22-2008, 08:17 PM	#114
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/22/08 Fullbody * 10 minutes on tread (up to 12.5) All RIs 60 seconds Squats** 225 x 8 225 x 5 * stopped - low back still sore from Monday Incline DB Press (75%) 75 x 10 (60%) 75 x 9 (45%) 75 x 7 (30%) 75 x 7 (15%) 75 x 7 Flat 75 x 7 Machine Row 200 x 8 200 x 6 200 x 6 (used 4 count tempo for Dips and Pullups) Dips 12 Pullups 8 Dips 10 Pullups 8 Dips 8 Pullups 6 Hanging Leg Raise 15 15 Leg Press 240 x 12 240 x 12 DB Curl 45 x 12 Lying Tricep Press 20 10 minutes on tread * 5 minutes of stretching **** Hot tub for 20 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."

10-24-2008, 11:29 AM	#115
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/24/08 FULLBODY * 10 minutes on tread All RIs 60 seconds Clean / Front Squat / Push Press Circuit 135 x 5 Supinated Grip Pullups 5 Clean / Front Squat / Push Press Circuit 135 x 5 Supinated Grip Pullups 8 Clean / Front Squat / Push Press Circuit 135 x 4 Supinated Grip Pullups 8 Clean / Front Squat / Push Press Circuit 135 x 4 Supinated Grip Pullups 8 BW Rows \| Kettleball Pushups Superset 20 \| 20 BW Rows \| Kettleball Pushups Superset 15 \| 15 BW Rows \| Kettleball Pushups Superset 20 \| 20 Decline Situps 20 15 12 Super Squat** 10 plates x 10 10 plates 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."

10-26-2008, 12:21 PM	#116
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/26/08 FULLBODY * 10 minutes on tread RIs 60 seconds Hanging Leg Raises 15 15 Xpload Incline Press \| Chins SUPERSET 270 x 10 \| 10 Xpload Incline Press \| Chins SUPERSET 270 x 10 \| 10 Xpload Incline Press \| Pullups SUPERSET 270 x 10 \| 8 Xpload Incline Press \| Chins SUPERSET 270 x 10 \| 8 Squat 225 x 5 235 x 8 245 x 8 255 x 5 225 x 5 (paused at the bottom) Planks 60 seconds 45 seconds SLDL 245 x 8 245 x 7 Swiss ball DB Piston Press 50 x 15 Swiss ball One Armed DB Press 50 x 15 Eagle Situps 25 25 Machine Row 200 x 8 200 x 7 Lying Leg Lifts** 30 25 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."

10-28-2008, 06:34 PM	#117
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/28/08 FULLBODY * 14 minutes on tread 60 second RIs Snatch Grip Deads 225 x 5 225 x 5 225 x 5 Push Press 135 x 5 Side to Side Pullups 8 Push Press 135 x 6 Side to Side Pullups 6 Push Press 135 x 6 Supinated Grip Pullups 12 Dips 15 Deadlift 225 x 12 Dips 15 Deadlift 225 x 12 Dips 10 Trunk Pulldowns 97.5 x 15 97.5 x 15 T-bar Row \| Lying BW Tricep Press SUPERSET 135 x 8 \| 20 T-bar Row \| Lying BW Tricep Press SUPERSET 135 x 8 \| 15 Leg Press 300 x 15 300 x 15 Woodchoppers 42.5 x 10 per side 42.5 x 10 per side Incline Fly 65 x 10 65 x 10 65 x 5 Seated Bench Press** 175 x 6 175 x 6 175 x 4 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."

10-30-2008, 02:22 PM	#118
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	10/30/08 FULLBODY * 10 minutes on tread (intervals) * All RIs were 60 seconds except CG Press which were 30 seconds for the first 4 sets then 45 seconds for the last four sets DB Snatch 90 x 3 (5 sets each arm) Smith CG Press 235 x 3 (8 sets) Super Slow Pullups 12 8 8 Rope Suplex 32.5 x 10 32.5 x 10 32.5 x 10 Cable Punch 32.5 x 10 37.5 x 10 42.5 x 10 Reverse Fly 40 x 8 40 x 6 Super Squat 10 plates x 8 12 plates x 8 12 plates x 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."

11-01-2008, 10:54 AM	#119
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/1/08 Fullbody * 8 minutes on tread (intervals 8/10/12) Trap Bar Deads 315 x 15 Push Press 135 x 8 Close Supinated Grip Pullups 12 Trap Bar Deads 315 x 15 Push Press 135 x 12 Close Supinated Grip Pullups 10 Reverse Kettle Ball Pushup 20 20 DB Row 130 x 12 Hanging Leg Raise 12 12 Trunk Pulldowns 97.5 x 15 Dips 17 Straight Bar Curl 85 x 8 Dips 12 Reverse Curl 65 x 8 Decline Leg Raise 30 30 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."

11-03-2008, 06:48 PM	#120
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/3/08 FULLBODY * 10 minutes on tread All RIs 60 seconds Clean / Front Squat / Push Press Circuit 165 x 3 165 x 3 135 x 3 Wood Chopper 47.5 x 10 each side 47.5 x 10 each side Cable Punch 47.5 x 15 47.5 x 12 Hanging leg Raise 12 12 Squats 225 x 5 275 x 3 275 x 3 Leg Lifts 30 30 Chins 12 9 Fly Press 75 x 5 75 x 4 Machine Row 200 x 6 200 x 5 Lying BW Triceps Press 20 15 Swiss Ball Crunch holding 35lb** 30 30 * 5 minutes on tread on 5% 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."

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