Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 12-04-2008, 06:28 PM

Quote:

Originally Posted by katt

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

Miller

We are excited.

PreMier · 12-05-2008, 12:30 AM

you are a baby making machine! thats like 5 now..

yellowmoomba · 12-05-2008, 06:51 AM

Quote:

Originally Posted by PreMier

you are a baby making machine! thats like 5 now..

Just two

Now we are done

yellowmoomba · 12-06-2008, 12:58 PM

12/6/08

FULLBODY

* 10 minutes of intervals on tread

Smith CG Press
240 x 4
240 x 4
240 x 3
240 x 3
240 x 3

DB Row
130 x 16
130 x 12

Clean/Front Squat/Push Press Combo
145 x 4 (3 sets)

Barbell Overhead Squat
95 x 15
95 x 14
* These really work the core and balance

Walking Lunge
95 x 26 steps

Cable Pullovers
87.5 x 10 (2 sets)

Hanging Leg Raise | Pullup Superset
10 (2 sets)

Lying BW Triceps Press
20
15

Myofascial Stretches
10 minutes

yellowmoomba · 12-09-2008, 08:26 AM

At the hospital - we should have our new baby sometime today.

katt · 12-09-2008, 08:28 AM

Awesome!! Good luck - hope everything goes smoothly!

PreMier · 12-11-2008, 03:31 PM

good luck!

yellowmoomba · 12-11-2008, 03:35 PM

Thanks. We are home (and very tired).

Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long.

Mom and Miller are doing great.

PreMier · 12-11-2008, 03:41 PM

yellowmoomba · 12-12-2008, 09:38 AM

Quote:

Originally Posted by PreMier

I like the sign.

I'm bushed today :zzzxz: I'll probably get to the gym tomorrow or Sunday.

yellowmoomba · 12-12-2008, 09:38 AM

Quote:

Originally Posted by PreMier

I like the sign.

I'm bushed today

I'll probably get to the gym tomorrow or Sunday.

Scarface30 · 12-12-2008, 11:05 AM

congrats YM

hope everything is going good with the new baby!

yellowmoomba · 12-13-2008, 03:33 PM

Quote:

Originally Posted by Scarface30

congrats YM

hope everything is going good with the new baby!

All is well.

Thx

yellowmoomba · 12-13-2008, 03:37 PM

12/13/08

* Took 7 days off from the gym

FULLBODY

Weighted Chins
BW +55 x 6
BW +55 x 6
BW +55 x 6
BW +55 x 5

Xpload Incline Press
360 x 6
360 x 5
360 x 4
360 x 4
360 x 4

Trapbar Deads
405 x 6
405 x 5
405 x 4
405 x 4
405 x 4

Feet on 12" box / hands on Bosu ball Pushups
30
25
20

Hanging Leg Raise
15 (2 sets)

yellowmoomba · 12-15-2008, 12:23 PM

12/15/08

UPPER BODY

*Lower back still sore from TB deads so today is an upper day rather than FB

* 20 minutes of shooting to warmup

Push Press
165 x 6
135 x 10

Supinated Grip Pullups
15
15

CG Press
135 x 15
135 x 10

Hanging Leg Raise
15
15

Straight Bar Curl
95 x 8
95 x 7

Lying BW Press
25
25

Side Bends
45 x 10
45 x 10

Hands on Bosu Ball / Feet on Medicine Ball Pushups
16
20

Myofascial Stretch
5 minutes

Scarface30 · 12-15-2008, 01:39 PM

some great looking workouts YM even after the layoff

some solid weighted chins up there!

JerseyDevil · 12-15-2008, 08:06 PM

Quote:

Originally Posted by yellowmoomba

Thanks. We are home (and very tired).

Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long.

Mom and Miller are doing great.

Congratulations buddy! Sounds like a Michigan wide out to me

yellowmoomba · 12-15-2008, 08:35 PM

Quote:

Originally Posted by Scarface30

some great looking workouts YM even after the layoff

some solid weighted chins up there!

Thanks. I was shooting for 23 - 25 reps per exercise.

Quote:

Originally Posted by Jersey

Congratulations buddy! Sounds like a Michigan wide out to me

I hope so. He already has four different Michigan outfits

Good to see you around.

PreMier · 12-16-2008, 01:55 AM

hi JD

Stewart14 · 12-16-2008, 11:44 AM

YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines

yellowmoomba · 12-16-2008, 02:50 PM

Quote:

Originally Posted by Stewart20

YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines

You are right!! Both he and Brooke will be tailgating with me.

Thanks

yellowmoomba · 12-16-2008, 02:53 PM

12/16/08

LOWER

* 10 minutes on tread doing one minute intervals up to 12.5 rate

Squat
275 x 4
225 x 10

SLDL
275 x 4
225 x 10

Walking Lunge
105 x 20 steps
105 x 20 steps

Hanging Leg Raise
15
15

Seated calf raise
50 x 15
50 x 15

Leg Lifts
40
25

Super Squats (on toes)
4 plates x 10
4 plates x 10

Superset of
Squat with 45 lb plate over my head / step-ups
15 / 20
15 / 20

Myofascial Stretch
5 minutes

yellowmoomba · 12-18-2008, 06:28 PM

12/6/08

* My legs are sore as a mutha..................

UPPER

* 8 minutes of intervals on tread

Xplode Incline Press
380 x 4
410 x 3
450 x 1
500 x 0
450 x 1
270 x 13

Weighted Pullups
BW +70 x 4
BW x 10 (wide supinated grip)
BW +45 x 8

Flys
70 x 8
70 x 7

T-bar Rows
135 x 12
135 x 10

Hanging Leg Raise (superset with) Trunk Pulldowns
15 | 97.5 x 15
15 | 97.5 x 15

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

Swiss Ball Crunch holding 20 lbs
40
40

** I felt kinda drained today. Tomorrow is my last day of work for the year.

yellowmoomba · 12-20-2008, 01:18 PM

12/20/08

FULLBODY

*15 minutes on treadmill

** RIs 60 seconds

Core Twists holding 25 lbs superset Decline Situps superset Hanging Leg Raise
15 | 15 | 15
15 | 10 | 15

Trapbar Deads
425 x 5

Wide Supinated Grip Pullups
15

BW Rows
25

Side to Side Pullups
8

Elavated Pushups (hands on Bosu Ball feet on 30 inch platform)
30
30

DB Snatch
85 x 3 (each arm)
85 x 3 (each arm)

Inch Worm on Swiss Ball
15
15

Smith CG Press
185 x 10 (30 sec RI)
185 x 8 (30 sec RI)
185 x 6 (30 sec RI)
185 x 4 (30 sec RI)

PreMier · 12-20-2008, 02:53 PM

nice workout. i did legs yesterday and they are trashed!

yellowmoomba · 12-21-2008, 09:34 AM

Quote:

Originally Posted by PreMier

nice workout. i did legs yesterday and they are trashed!

That's a nice feeling once in a while

yellowmoomba · 12-22-2008, 01:58 PM

12/22/08

FULLBODY

*8 minutes on treadmill

** RIs 60 seconds

Clean/Front Squat/Push Press
155 x 3 (3 sets)

Weighted Chins
BW +55 x 5 (5 sets)

Weighted Dips
BW +55 x 5 (5 sets)

SLDL
275 x 3 (3 sets)

Hanging Leg Raise
20
18

yellowmoomba · 12-24-2008, 11:24 AM

12/24/08

Fullbody

* Garage workout

Weighted Vest Pushups

Weighted Vest Squats

DB Press (4 different angles)

DB Row (4 different angles)

Heavy Bag (20 minutes)

yellowmoomba · 12-27-2008, 09:00 AM

12/27/08

I actually got around 6 hours of sleep last night

That makes a huge difference compared to the 3-4 hours I have been getting. I wish Miller would sleep a little more

yellowmoomba · 12-27-2008, 08:18 PM

12/27/08

Fullbody

* Garage workout again

Pullups, DB Swings, Pushups, Dips, Jump Rope, Heavy Bag, Speed Bag and Mountain Climbers CIRCUIT for about 40 minutes

12-05-2008, 12:30 AM	#152
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you are a baby making machine! thats like 5 now.. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-06-2008, 12:58 PM	#154
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/6/08 FULLBODY * 10 minutes of intervals on tread Smith CG Press 240 x 4 240 x 4 240 x 3 240 x 3 240 x 3 DB Row 130 x 16 130 x 12 Clean/Front Squat/Push Press Combo 145 x 4 (3 sets) Barbell Overhead Squat 95 x 15 95 x 14 * These really work the core and balance Walking Lunge 95 x 26 steps Cable Pullovers 87.5 x 10 (2 sets) Hanging Leg Raise \| Pullup Superset 10 (2 sets) Lying BW Triceps Press 20 15 Myofascial Stretches 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."

12-09-2008, 08:26 AM	#155
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	At the hospital - we should have our new baby sometime 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."

12-11-2008, 03:31 PM	#157
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	good luck! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-11-2008, 03:35 PM	#158
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Thanks. We are home (and very tired). Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long. Mom and Miller are doing great. 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."

12-09-2008, 08:28 AM	#156
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Awesome!! Good luck - hope everything goes smoothly!

12-11-2008, 03:41 PM	#159
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-12-2008, 11:05 AM	#162
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	congrats YM hope everything is going good with the new baby! Warning: Seismic Testing Zone

12-13-2008, 03:37 PM	#164
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/13/08 * Took 7 days off from the gym FULLBODY Weighted Chins BW +55 x 6 BW +55 x 6 BW +55 x 6 BW +55 x 5 Xpload Incline Press 360 x 6 360 x 5 360 x 4 360 x 4 360 x 4 Trapbar Deads 405 x 6 405 x 5 405 x 4 405 x 4 405 x 4 Feet on 12" box / hands on Bosu ball Pushups 30 25 20 Hanging Leg Raise 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."

12-15-2008, 12:23 PM	#165
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/15/08 UPPER BODY Lower back still sore from TB deads so today is an upper day rather than FB 20 minutes of shooting to warmup Push Press 165 x 6 135 x 10 Supinated Grip Pullups 15 15 CG Press 135 x 15 135 x 10 Hanging Leg Raise 15 15 Straight Bar Curl 95 x 8 95 x 7 Lying BW Press 25 25 Side Bends 45 x 10 45 x 10 Hands on Bosu Ball / Feet on Medicine Ball Pushups 16 20 Myofascial Stretch 5 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."

12-15-2008, 01:39 PM	#166
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	some great looking workouts YM even after the layoff some solid weighted chins up there! Warning: Seismic Testing Zone

12-16-2008, 01:55 AM	#169
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	hi JD P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-16-2008, 11:44 AM	#170
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines http://futuretrainer.blogspot.com/ --My new blog!!

12-16-2008, 02:53 PM	#172
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/16/08 LOWER * 10 minutes on tread doing one minute intervals up to 12.5 rate Squat 275 x 4 225 x 10 SLDL 275 x 4 225 x 10 Walking Lunge 105 x 20 steps 105 x 20 steps Hanging Leg Raise 15 15 Seated calf raise 50 x 15 50 x 15 Leg Lifts 40 25 Super Squats (on toes) 4 plates x 10 4 plates x 10 Superset of Squat with 45 lb plate over my head / step-ups 15 / 20 15 / 20 Myofascial Stretch 5 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."

12-18-2008, 06:28 PM	#173
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/6/08 * My legs are sore as a mutha.................. UPPER * 8 minutes of intervals on tread Xplode Incline Press 380 x 4 410 x 3 450 x 1 500 x 0 450 x 1 270 x 13 Weighted Pullups BW +70 x 4 BW x 10 (wide supinated grip) BW +45 x 8 Flys 70 x 8 70 x 7 T-bar Rows 135 x 12 135 x 10 Hanging Leg Raise (superset with) Trunk Pulldowns 15 \| 97.5 x 15 15 \| 97.5 x 15 Weighted Dips BW +45 x 10 BW +45 x 8 Swiss Ball Crunch holding 20 lbs 40 40 ** I felt kinda drained today. Tomorrow is my last day of work for the year. 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."

12-20-2008, 01:18 PM	#174
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/20/08 FULLBODY 15 minutes on treadmill * RIs 60 seconds Core Twists holding 25 lbs superset Decline Situps superset Hanging Leg Raise 15 \| 15 \| 15 15 \| 10 \| 15 Trapbar Deads 425 x 5 Wide Supinated Grip Pullups 15 BW Rows 25 Side to Side Pullups 8 Elavated Pushups (hands on Bosu Ball feet on 30 inch platform) 30 30 DB Snatch 85 x 3 (each arm) 85 x 3 (each arm) Inch Worm on Swiss Ball 15 15 Smith CG Press 185 x 10 (30 sec RI) 185 x 8 (30 sec RI) 185 x 6 (30 sec RI) 185 x 4 (30 sec RI) 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."

12-20-2008, 02:53 PM	#175
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	nice workout. i did legs yesterday and they are trashed! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-22-2008, 01:58 PM	#177
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/22/08 FULLBODY 8 minutes on treadmill * RIs 60 seconds Clean/Front Squat/Push Press 155 x 3 (3 sets) Weighted Chins BW +55 x 5 (5 sets) Weighted Dips BW +55 x 5 (5 sets) SLDL 275 x 3 (3 sets) Hanging Leg Raise 20 18 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."

12-24-2008, 11:24 AM	#178
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/24/08 Fullbody * Garage workout Weighted Vest Pushups Weighted Vest Squats DB Press (4 different angles) DB Row (4 different angles) Heavy Bag (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."

12-27-2008, 09:00 AM	#179
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/27/08 I actually got around 6 hours of sleep last night That makes a huge difference compared to the 3-4 hours I have been getting. I wish Miller would sleep a little more 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."

12-27-2008, 08:18 PM	#180
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/27/08 Fullbody * Garage workout again Pullups, DB Swings, Pushups, Dips, Jump Rope, Heavy Bag, Speed Bag and Mountain Climbers CIRCUIT for about 40 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."

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