Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 11-05-2008, 04:56 PM

11/5/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

*** I forgot my planned workout so I did some random stuff today

Xpload Incline Press
410 x 3
410 x 3
410 x 3
270 x 11

Wide Grip Pullups
12
12

Supinated Close Grip Pullups
10

BW one legged squats
10
10

Dual Kettle Ball Swings
30 x 10
30 x 10

Standing One Armed DB Press
45 x 10
45 x 10

T-Bar Row
135 x 8
135 x 8

Pushups with feet on 12" box and hands on kettle balls
25
18

Reverse Fly
40 x 8
40 x 7

Skull Crushers
75 x 15

EZ Bar Curls
75 x 15

The Monkey Man · 11-05-2008, 09:34 PM

DICKBAG!
I hate that I can't train super-hard these days

Nice WO's! I'm with you!

yellowmoomba · 11-07-2008, 12:51 PM

Quote:

Originally Posted by The Monkey Man

DICKBAG!
I hate that I can't train super-hard these days

Nice WO's! I'm with you!

Injuries blow.....I'm sure you are still training around your injury.

yellowmoomba · 11-07-2008, 01:04 PM

11/7/08

FULLBODY

*14 minutes on tread

Not very motivated today but I went....

Hanging Leg Raise
15
15

Squat
255 x 7
225 x 10

Weighted Chins
BW +30 x 10
BW +55 x 5
BW +55 x 5

Push Press
145 x 8
145 x 7

SLDL
225 x 12
245 x 6

Circuit #1
Ab Wheel Rollout 5
Shoulder wide pushup 10
Close position pushup 10
Wide position pushup 10
Wide Grip Pullups 10

Circuit #2
Ab Wheel Rollout 10
Lying Triceps Press 12
Wide Supinated Grip Pullups 8

yellowmoomba · 11-11-2008, 05:57 PM

11/11/08

FULLBODY

*10 minutes on tread

** All RIs 60 seconds

Trapbar Deads
425 x 7
425 x 5
425 x 5

Supinated Grip Pullups
12
9
7

Dips
15
12
10

Wood Chopper
52.5 x 10 each side
52.5 x 10 each side

Cable Punch
52.5 x 15
52.5 x 10

Machine Row
200 x 6
200 x 6

Hanging leg Raise
15
15

One legged Super Squat
4 plates x 10
4 plates x 10

Lying leg raise
35
30

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

yellowmoomba · 11-13-2008, 08:16 PM

11/13/08

FULLBODY

*8 minutes on tread

** All RIs 60 seconds

Smith CG Press
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Smith WG Press
225 x 5
225 x 5
225 x 5

Wide Grip Pullups
12
BW +55 x 5
BW +55 x 5
12

Clean / Front Squat / Push Press Circuit
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
* lower back still sore from Tuesday (plan was to use 165)

T-Bar Row
135 x 8
135 x 8
135 x 8

Hanging Leg Raise
15
15

Trunk Pulldowns
97.5 x 15
97.5 x 12

Pushups with feet on 18" box and hands on kettle balls
25
20

Leg Press
240 x 15
240 x 15
240 x 15

Side Bends
45 x 15
45 x 15

* 5 minutes on tread at 4.0 rate on 5.0 incline

Scarface30 · 11-14-2008, 04:56 PM

nicely done in here YM

I've switched over to the fullbody 3 days a week. just more time efficient.

yellowmoomba · 11-15-2008, 12:46 PM

Quote:

Originally Posted by Scarface30

nicely done in here YM

I've switched over to the fullbody 3 days a week. just more time efficient.

Agreed. I like doing a 3 day FB routine.

yellowmoomba · 11-15-2008, 12:52 PM

11/15/08

FULLBODY

* 10 minute intervals on tread
- 8
- 10
- 12.5 rates

** All RIs 60 seconds

Squat
300 x 2 | dropset | 225 x 5
275 x 3
225 x 5 (slow)

Weighted Chins
BW + 70 x 5
BW + 70 x 5
BW + 70 x 4
BW + 70 x 4

Fly
65 x 8
65 x 8
65 x 8

Deads
225 x 5
315 x 5
365 x 1
365 x 1
365 x 1

Lying Triceps BW Press
17
17
17

DB Snatch
85 x 5

Hanging Leg Raise
15
15

Leg Lifts
35
35

yellowmoomba · 11-17-2008, 07:11 PM

11/17/08

FULLBODY

* 10 minute intervals on tread
- 8.5
- 10
- 11 rates

** All RIs 60 seconds

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
8

Dips
10

Supinate Grip Pullups
6

Dips
8

Trapbar Deads
315 x 10
315 x 10
315 x 10

T-bar Row
145 x 8

Feet Elavated Pushups
25

T-bar Row
145 x 8

Feet Elavated Pushups
25

Hanging Leg Raise
15
15

Cable Punch
57.5 x 10
57.5 x 10

Reverse Fly
35 x 11
35 x 9

Leg Lifts
40

Decline Situps
20
20

* 5 minutes on tread at 4.0 rate on 7.0 incline

yellowmoomba · 11-19-2008, 07:39 PM

11/19/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
420 x 3
425 x 3
430 x 2
360 x 4
360 x 4
360 x 4

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +90 x 3
BW x 14

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

Wood Chopper
57.5 x 10
57.5 x 10

Push Press
155 x 5
155 x 5

Triceps Lying BW Press
20
20

Trunk Pulldowns
97.5 x 15
97.5 x 15

SLDL
245 x 8
245 x 7

Lying Leg Raise
30

yellowmoomba · 11-21-2008, 12:41 PM

11/21/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Pullups
12
12

Incline DB Press
95 x 5
95 x 4
95 x 3

Machine Row
200 x 8
200 x 7

Dips
13
10

Deads
315 x 3
315 x 3
315 x 2 (tweaked my lower back)

Smith Bench Press
185 x 12
185 x 12
185 x 10

yellowmoomba · 11-24-2008, 05:07 PM

11/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Smith CG Press
225 x 5 (5 sets)

DB Row
130 x 12 (2 sets)

Corner Barball Squat Press
25 x 10 each arm plus 10 extra squats (2 sets)

Push Press
135 x 8
135 x 7
135 x 7

Hanging Leg Raise
15
15

Clean / Front Squat
135 x 5 (2 sets)

Reverse Fly
30 x 10 (2 sets)

DB Lunge
65 x 5 (2 sets)

Lying BW Triceps Press
20 (2 sets)

Trunk Pulldowns
97.5 x 15 (2 sets)

yellowmoomba · 11-26-2008, 11:53 AM

11/26/08

FULLBODY (deload day)

* 10 minutes on tread

CIRCUIT (3 sets)
Squat 135 x 15
Pullups 10
Pushups 20

Wood chopper
57.5 x 8 (2 sets)

BW Row
20
15
12

SLDL
135 x 15
135 x 15

Bench
135 x 15
135 x 12
135 x 10

BW Squats
-holding 25lbs x 10
-holding 45lbs x 10
-holding 45lbs x 10

Dips
10
8

Hanging Leg Raise
15
15

Stewart14 · 11-26-2008, 12:06 PM

Have a great thanksgiving with your family YM

Eat lots and lots, it's ok, it;s a cheat day!!

yellowmoomba · 11-26-2008, 01:39 PM

Quote:

Originally Posted by Stewart20

Have a great thanksgiving with your family YM

Eat lots and lots, it's ok, it;s a cheat day!!

Sounds like a good plan to me

You should do the same.

yellowmoomba · 11-27-2008, 12:24 PM

11/27/08

30 minutes of heavy bag work

yellowmoomba · 11-28-2008, 11:49 AM

11/28/08

FULLBODY (heavy day)

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

Weighted Chins
BW +90 x 3 (3 sets)

TB Deads
405 x 3 (3 sets)

Push Press
175 x 3 (3 sets)

Hanging Leg Raise
15 (3 sets)

Weighted Dips
BW +90 x 3 (3 sets)

Pushups
- Spider style 20
- Plyo 15
- Staggered Hands 20

Supinated Grip Pullups with knees raises
10 (2 sets)
* These are new and challenging.

yellowmoomba · 11-29-2008, 12:57 PM

11/29/08

CARDIO/STRETCHING Day

15 minutes of hills and intervals on tread

Pushup/Pullup Supersets (2 sets)

Trunk Pulldowns (2 sets)

24" Box Jump (3 sets)

Step ups on 24" Box (3 sets)

Myofascial Stretches on Foam Roller (20 minutes)

I did most of these:

Self Myofascial Release Exercises

..the IT band exercise hurt like a mutha.

5 minutes on tread

yellowmoomba · 11-30-2008, 11:04 AM

11/30/08

Fullbody

* 15 minutes of shooting to warm up

Smith CG Press
230 x 4 (5 sets)

DB Row
130 x 15
130 x 10

Walking Lunge
85 x 35 steps
85 x 30 steps

Circuit
Towel Pullups | Overhead Squat holding 85lbs | Pushups
5 | 10 | 15
5 | 10 | 15

Pullovers
82.5 x 8
87.5 x 8

Hanging Leg Raise | Pullup Superset
10
10

Lying BW Triceps Press
15
15

Myofascial Stretches on Foam Roller (10 minutes)

PreMier · 12-02-2008, 12:11 AM

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

katt · 12-02-2008, 09:12 AM

Hey YM... lookin good in here

yellowmoomba · 12-02-2008, 07:17 PM

Quote:

Originally Posted by PreMier

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

Yeah.........where you been?

Quote:

Originally Posted by katt

Hey YM... lookin good in here

Good to see you in here

yellowmoomba · 12-02-2008, 07:20 PM

12/2/08

FULLBODY (heavy)

* 10 minutes of intervals on the tread

Xpload Incline Press
410 x 3
430 x 2
450 x 1
470 x 1
450 x 1 RP 1 RP 1
450 x 1 RP 1

Weighted Chins
BW +55 x 5 (5 sets)

Trapbar Deads
405 x 5 (3 sets)

Hanging Leg Raise
15 (3 sets)

PreMier · 12-03-2008, 01:34 AM

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

yellowmoomba · 12-03-2008, 01:39 PM

Quote:

Originally Posted by PreMier

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

Gotcha.........looks like you've been in the gym and woods!

Nice shot of the elk

PreMier · 12-03-2008, 11:17 PM

thanks, howcome you havent been wearing the vest lately?

yellowmoomba · 12-04-2008, 01:49 PM

Quote:

Originally Posted by PreMier

thanks, howcome you havent been wearing the vest lately?

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

yellowmoomba · 12-04-2008, 06:05 PM

12/4/08

FULLBODY

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

CIRCUIT (3 sets)
a) Squat 225 x 10
b) Pullups 10
c) Pushups 15
* third set was tough.

Wood chopper
57.5 x 10 (2 sets)

T-bar Row
135 x 10
135 x 8

Cable Punches
52.5 x 20
52.5 x 18

SLDL
245 x 5 (2 sets)

** not feeling good today so I stopped.

katt · 12-04-2008, 06:22 PM

Quote:

Originally Posted by yellowmoomba

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

oooo a new baby! How exciting! What's his name going to be?

11-05-2008, 04:56 PM	#121
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/5/08 FULLBODY * 10 minutes on tread All RIs 60 seconds * I forgot my planned workout so I did some random stuff today Xpload Incline Press 410 x 3 410 x 3 410 x 3 270 x 11 Wide Grip Pullups 12 12 Supinated Close Grip Pullups 10 BW one legged squats 10 10 Dual Kettle Ball Swings 30 x 10 30 x 10 Standing One Armed DB Press 45 x 10 45 x 10 T-Bar Row 135 x 8 135 x 8 Pushups with feet on 12" box and hands on kettle balls 25 18 Reverse Fly 40 x 8 40 x 7 Skull Crushers 75 x 15 EZ Bar Curls 75 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."

11-05-2008, 09:34 PM	#122
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 14,393 Photos: 57	DICKBAG! I hate that I can't train super-hard these days Nice WO's! I'm with you! Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

11-07-2008, 01:04 PM	#124
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/7/08 FULLBODY 14 minutes on tread Not very motivated today but I went.... Hanging Leg Raise* 15 15 Squat 255 x 7 225 x 10 Weighted Chins BW +30 x 10 BW +55 x 5 BW +55 x 5 Push Press 145 x 8 145 x 7 SLDL 225 x 12 245 x 6 Circuit #1 Ab Wheel Rollout 5 Shoulder wide pushup 10 Close position pushup 10 Wide position pushup 10 Wide Grip Pullups 10 Circuit #2 Ab Wheel Rollout 10 Lying Triceps Press 12 Wide Supinated Grip Pullups 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."

11-11-2008, 05:57 PM	#125
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/11/08 FULLBODY 10 minutes on tread * All RIs 60 seconds Trapbar Deads 425 x 7 425 x 5 425 x 5 Supinated Grip Pullups 12 9 7 Dips 15 12 10 Wood Chopper 52.5 x 10 each side 52.5 x 10 each side Cable Punch 52.5 x 15 52.5 x 10 Machine Row 200 x 6 200 x 6 Hanging leg Raise 15 15 One legged Super Squat 4 plates x 10 4 plates x 10 Lying leg raise 35 30 *** 10 minutes on tread at 4.0 rate 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."

11-13-2008, 08:16 PM	#126
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/13/08 FULLBODY 8 minutes on tread * All RIs 60 seconds Smith CG Press 245 x 3 245 x 3 245 x 3 245 x 3 245 x 3 Smith WG Press 225 x 5 225 x 5 225 x 5 Wide Grip Pullups 12 BW +55 x 5 BW +55 x 5 12 Clean / Front Squat / Push Press Circuit 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 * lower back still sore from Tuesday (plan was to use 165) T-Bar Row 135 x 8 135 x 8 135 x 8 Hanging Leg Raise 15 15 Trunk Pulldowns 97.5 x 15 97.5 x 12 Pushups with feet on 18" box and hands on kettle balls 25 20 Leg Press 240 x 15 240 x 15 240 x 15 Side Bends 45 x 15 45 x 15 * 5 minutes on tread at 4.0 rate 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."

11-14-2008, 04:56 PM	#127
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	nicely done in here YM I've switched over to the fullbody 3 days a week. just more time efficient. Warning: Seismic Testing Zone

11-15-2008, 12:52 PM	#129
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/15/08 FULLBODY * 10 minute intervals on tread - 8 - 10 - 12.5 rates All RIs 60 seconds Squat 300 x 2 \| dropset \| 225 x 5 275 x 3 225 x 5 (slow) Weighted Chins BW + 70 x 5 BW + 70 x 5 BW + 70 x 4 BW + 70 x 4 Fly 65 x 8 65 x 8 65 x 8 Deads 225 x 5 315 x 5 365 x 1 365 x 1 365 x 1 Lying Triceps BW Press 17 17 17 DB Snatch 85 x 5 Hanging Leg Raise 15 15 Leg Lifts** 35 35 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."

11-17-2008, 07:11 PM	#130
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/17/08 FULLBODY * 10 minute intervals on tread - 8.5 - 10 - 11 rates All RIs 60 seconds Supinate Grip Pullups 10 Dips 10 Supinate Grip Pullups 10 Dips 10 Supinate Grip Pullups 10 Dips 10 Supinate Grip Pullups 8 Dips 10 Supinate Grip Pullups 6 Dips 8 Trapbar Deads 315 x 10 315 x 10 315 x 10 T-bar Row 145 x 8 Feet Elavated Pushups 25 T-bar Row 145 x 8 Feet Elavated Pushups 25 Hanging Leg Raise 15 15 Cable Punch 57.5 x 10 57.5 x 10 Reverse Fly 35 x 11 35 x 9 Leg Lifts 40 Decline Situps** 20 20 * 5 minutes on tread at 4.0 rate on 7.0 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."

11-19-2008, 07:39 PM	#131
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/19/08 FULLBODY * 10 minutes on tread All RIs 60 seconds Xpload Incline Press 420 x 3 425 x 3 430 x 2 360 x 4 360 x 4 360 x 4 Weighted Chins BW +90 x 3 BW +90 x 3 BW +90 x 3 BW x 14 Super Squat 10 plates x 8 14 plates x 5 16 plates x 5 16 plates x 5 Wood Chopper 57.5 x 10 57.5 x 10 Push Press 155 x 5 155 x 5 Triceps Lying BW Press 20 20 Trunk Pulldowns 97.5 x 15 97.5 x 15 SLDL 245 x 8 245 x 7 Lying Leg Raise** 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."

11-21-2008, 12:41 PM	#132
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/21/08 FULLBODY * 10 minutes on tread All RIs 60 seconds Pullups 12 12 Incline DB Press 95 x 5 95 x 4 95 x 3 Machine Row 200 x 8 200 x 7 Dips 13 10 Deads 315 x 3 315 x 3 315 x 2 (tweaked my lower back) Smith Bench Press** 185 x 12 185 x 12 185 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."

11-24-2008, 05:07 PM	#133
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/24/08 FULLBODY * 10 minutes on tread All RIs 60 seconds Smith CG Press 225 x 5 (5 sets) DB Row 130 x 12 (2 sets) Corner Barball Squat Press 25 x 10 each arm plus 10 extra squats (2 sets) Push Press 135 x 8 135 x 7 135 x 7 Hanging Leg Raise 15 15 Clean / Front Squat 135 x 5 (2 sets) Reverse Fly 30 x 10 (2 sets) DB Lunge 65 x 5 (2 sets) Lying BW Triceps Press 20 (2 sets) Trunk Pulldowns** 97.5 x 15 (2 sets) 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."

11-26-2008, 11:53 AM	#134
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/26/08 FULLBODY (deload day) * 10 minutes on tread CIRCUIT (3 sets) Squat 135 x 15 Pullups 10 Pushups 20 Wood chopper 57.5 x 8 (2 sets) BW Row 20 15 12 SLDL 135 x 15 135 x 15 Bench 135 x 15 135 x 12 135 x 10 BW Squats -holding 25lbs x 10 -holding 45lbs x 10 -holding 45lbs x 10 Dips 10 8 Hanging Leg Raise 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."

11-26-2008, 12:06 PM	#135
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	Have a great thanksgiving with your family YM Eat lots and lots, it's ok, it;s a cheat day!! http://futuretrainer.blogspot.com/ --My new blog!!

11-27-2008, 12:24 PM	#137
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/27/08 30 minutes of heavy bag 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."

11-28-2008, 11:49 AM	#138
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/28/08 FULLBODY (heavy day) * 10 minutes of intervals on tread (up to 12.5 rate) Weighted Chins BW +90 x 3 (3 sets) TB Deads 405 x 3 (3 sets) Push Press 175 x 3 (3 sets) Hanging Leg Raise 15 (3 sets) Weighted Dips BW +90 x 3 (3 sets) Pushups - Spider style 20 - Plyo 15 - Staggered Hands 20 Supinated Grip Pullups with knees raises 10 (2 sets) * These are new and challenging. 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."

12-02-2008, 09:12 AM	#142
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey YM... lookin good in here

11-29-2008, 12:57 PM	#139
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/29/08 CARDIO/STRETCHING Day 15 minutes of hills and intervals on tread Pushup/Pullup Supersets (2 sets) Trunk Pulldowns (2 sets) 24" Box Jump (3 sets) Step ups on 24" Box (3 sets) Myofascial Stretches on Foam Roller (20 minutes) I did most of these: Self Myofascial Release Exercises ..the IT band exercise hurt like a mutha. 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."

11-30-2008, 11:04 AM	#140
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	11/30/08 Fullbody * 15 minutes of shooting to warm up Smith CG Press 230 x 4 (5 sets) DB Row 130 x 15 130 x 10 Walking Lunge 85 x 35 steps 85 x 30 steps Circuit Towel Pullups \| Overhead Squat holding 85lbs \| Pushups 5 \| 10 \| 15 5 \| 10 \| 15 Pullovers 82.5 x 8 87.5 x 8 Hanging Leg Raise \| Pullup Superset 10 10 Lying BW Triceps Press 15 15 Myofascial Stretches on Foam Roller (10 minutes) http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

12-02-2008, 12:11 AM	#141
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-02-2008, 07:20 PM	#144
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/2/08 FULLBODY (heavy) * 10 minutes of intervals on the tread Xpload Incline Press 410 x 3 430 x 2 450 x 1 470 x 1 450 x 1 RP 1 RP 1 450 x 1 RP 1 Weighted Chins BW +55 x 5 (5 sets) Trapbar Deads 405 x 5 (3 sets) Hanging Leg Raise 15 (3 sets) 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."

12-03-2008, 01:34 AM	#145
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-03-2008, 11:17 PM	#147
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thanks, howcome you havent been wearing the vest lately? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-04-2008, 06:05 PM	#149
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/4/08 FULLBODY * 10 minutes of intervals on tread (up to 12.5 rate) CIRCUIT (3 sets) a) Squat 225 x 10 b) Pullups 10 c) Pushups 15 * third set was tough. Wood chopper 57.5 x 10 (2 sets) T-bar Row 135 x 10 135 x 8 Cable Punches 52.5 x 20 52.5 x 18 SLDL 245 x 5 (2 sets) ** not feeling good today so I stopped. 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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