Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 12-28-2008, 01:50 PM

12/28/08

My damn sump pump stopped working. I spent the last five hours draining my crawl space and replacing my sump pump. I had about 8 inches of water under my house.................

yellowmoomba · 12-29-2008, 12:28 PM

12/29/08

FULLBODY

* shot (well) for 20 minutes

** All RIs 60 seconds

Squats
225 x 5 (6 sets)

T-bar Row
160 x 8
160 x 7
160 x 7

CG Smith Press
225 x 5 (2 sets)
* front delts sore from the heavy bag work two days ago so I stopped

Reverse Fly
35 x 12
35 x 10

SLDL
245 x 8
245 x 8

Hanging Leg Raise
20
holding 10 lbs x 10 (2 sets)

Inch Worm with feet on Swiss Ball
20
20
20

Lying BW Triceps Press
20
20
20

yellowmoomba · 12-31-2008, 01:20 PM

12/31/08

FULLBODY

*15 minute of intervals on treadmill

** RIs 60 seconds

Trap Bar Deads
425 x 5 (3 sets)

Weighted Chins
BW +85 x 3 (4 sets)

Push Press
135 x 8
155 x 5 (3 sets)

Medicine Ball Pushups
25
25

Crossover Pushups on Medicine Ball
25

Hanging Leg Raise
15

Myofascial Stretches

yellowmoomba · 12-31-2008, 03:28 PM

...plus (forgot)

Machine Rows
200 x 8 (2 sets)

yellowmoomba · 01-03-2009, 12:18 PM

1/3/09

FULLBODY

*10 minute of intervals on treadmill

** RIs 60 seconds

CG Smith Press
250 x 2 (5 sets)

Squats
235 x 5 (5 sets)

DB rows
130 x 15 (2 sets)

Flags
5 (2 sets)

Superset
Dips 5 / Pullups 5 (2 sets)

Hanging Leg Raise
15
holding 10lb b/w ankles 10 (2 sets)

Trunk Pulldowns
97.5 x 20
97.5 x 15

Luke9583 · 01-04-2009, 01:29 AM

Quote:

Originally Posted by yellowmoomba

12/28/08

My damn sump pump stopped working. I spent the last five hours draining my crawl space and replacing my sump pump. I had about 8 inches of water under my house.................

Weird! Mine went bad on Xmas Eve. The floating switch broke. I got away with just replacing the switch. ~$12

yellowmoomba · 01-04-2009, 09:23 AM

Quote:

Originally Posted by Luke9583

Weird! Mine went bad on Xmas Eve. The floating switch broke. I got away with just replacing the switch. ~$12

You are lucky it was an easy fix. I wish mine would have been....

PreMier · 01-04-2009, 11:27 AM

water? isnt it cold there?

yellowmoomba · 01-04-2009, 04:29 PM

Quote:

Originally Posted by PreMier

water? isnt it cold there?

It is now but it got up to 60 for a couple days.

yellowmoomba · 01-05-2009, 08:50 PM

1/5/09

FULLBODY

* 10 minutes of intervals on tread

Trap Bar Deads
435 x 5
435 x 3
435 x 3

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

Xpload Incline Press
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
360 x 3
* Rear left shoulder is sore so I'm happy just to be doing a pushing exercise today.

Decline Situp Twist holding 25 lb plate
20
20

Leg Lifts
30
30
30

Machine Row
245 x 5
245 x 5
245 x 5

Hanging Leg Raise holding 10 lbs between ankles
15
15

Super Squat Machine
12 plates x 10
12 plates x 10

yellowmoomba · 01-07-2009, 05:24 PM

1/7/09

FULLBODY

* a maintenance workout today. My shoulder is still bothering me. Not a lot of pushing exercises. I integrated a few more supersets than normal.

** 10 minutes on tread

Smith CG Press
250 x 2
225 x 5
* stopped.

Squat
245 x 5
245 x 5
245 x 5

DB Row
130 x 17

Pushups (feet elavated 16" / hands on kettle balls) |Wide Supinated Grip Pullups SUPERSET
20 | 10
15 | 8

Hanging Leg Raise holding 12 lbs between ankles | Trunk Pulldowns SUPERSET
12 | 97.5 x 12
12 | 97.5 x 12

Corner Barbell Front Squat | Press SUPERSET
80 X 15
80 X 15

SLDL
135 x 15

Clean | Front Squat SUPERSET
95 x 10
145 x 5

Flags
5

PreMier · 01-07-2009, 06:56 PM

nice workout! i think i will up the weights on leg day this week

yellowmoomba · 01-09-2009, 01:50 PM

1/9/09

FULLBODY

30 minutes of shooting and 2 on 2 - shot well / a little rusty but not bad considering I have not played ball in a long time.

EZ workout today - I want to let my left shoulder rest a few more days.

*** all RIs 60 seconds

Supinated Grip Pullups (medium grip)
12

Xpload Incline Press
300 x 8

Supinated Grip Pullups (close grip)
12

Xpload Incline Press
300 x 8

Supinated Grip Pullups (wide grip)
12

Xpload Incline Press
300 x 8

Super Squat
12 plates x 5
14 plates x 5
6 plates x 20

JerseyDevil · 01-09-2009, 08:51 PM

Always intense

You da man

yellowmoomba · 01-10-2009, 07:14 AM

Quote:

Originally Posted by JerseyDevil

Always intense

You da man

Thanks Jersey......Where's your 2009 journal ?

katt · 01-10-2009, 09:24 AM

Hey YM

just dropping by to say what's up?

Scarface30 · 01-10-2009, 10:24 AM

still going strong YM

those are some heavy DB rows a while back, 130x17

yellowmoomba · 01-10-2009, 03:15 PM

Quote:

Originally Posted by katt

Hey YM

just dropping by to say what's up?

Hey Katt - nice to see you around

Quote:

Originally Posted by scarface30

those are some heavy DB rows a while back, 130x17

I think DB rows are my strongest exercise.

yellowmoomba · 01-10-2009, 03:18 PM

1/10/09

CARDIO DAY

It's rare to see one of these days in here but I plan to run a couple 5Ks with my wife so I was on the treadmill today for 30 minutes at 4.0 on 5.0 incline.

We bought a treadmill for christmas so it's very convenient.

yellowmoomba · 01-12-2009, 06:01 PM

1/12/09

FULLBODY

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

Xpload Incline Press
360 x 4 (6 sets)

Weighted Chins
BW +55 x 8 (3 sets)

Trap Bar Deads
405 x 3
445 x 1
405 x 5
* not feelin' it today - goal was 445 x 3. Rather than risk an injury - I'll try it next week.

Flags
5 (2 sets)

BW Triceps Press
20 (3 sets)

Machine Row
245 x 6 (3 sets)

Overhead Squat
holding 25lbs x 20
holding 45lbs x 20
holding 45lbs x 15

** left shoulder still sore so no overhead pressing movements

katt · 01-12-2009, 06:11 PM

Quote:

Originally Posted by yellowmoomba

1/10/09

CARDIO DAY

It's rare to see one of these days in here but I plan to run a couple 5Ks with my wife so I was on the treadmill today for 30 minutes at 4.0 on 5.0 incline.

We bought a treadmill for christmas so it's very convenient.

You got a treadmill?? I'm so jealous...

We usually do a run once a year.. our annual 7. somethingorother mile... and I swear every year, I say I'm going to train for it.... but in the end I don't train enough..

naturaltan · 01-13-2009, 08:33 AM

Yep, still kicking a$$ in here.

Hey YM ... you're still doing your thing. I've decided that since I can't afford a corvette for my 'mid life crisis' I am going to run a marathon.

I've set a goal of 3.5 hours. Most think it's a pretty high goal but I have not setting the bar high.

What kind of treadmill did you buy? With the cold temps, I have been running at the gym on the treadmill. Some days I have to really get into a mind set because the usually hotties are pushed aside for the New Years resolutionists. hehe

yellowmoomba · 01-13-2009, 01:58 PM

Quote:

Originally Posted by naturaltan

Yep, still kicking a$$ in here.

Hey YM ... you're still doing your thing. I've decided that since I can't afford a corvette for my 'mid life crisis' I am going to run a marathon.

I've set a goal of 3.5 hours. Most think it's a pretty high goal but I have not setting the bar high.

What kind of treadmill did you buy? With the cold temps, I have been running at the gym on the treadmill. Some days I have to really get into a mind set because the usually hotties are pushed aside for the New Years resolutionists. hehe

Hey NT.......good to see you lurking. I bought this one:

NordicTrack Treadmill, A2550

Good luck training.

yellowmoomba · 01-13-2009, 02:01 PM

Quote:

Originally Posted by katt

You got a treadmill?? I'm so jealous...

We usually do a run once a year.. our annual 7. somethingorother mile... and I swear every year, I say I'm going to train for it.... but in the end I don't train enough..

Most people don't train enough. I'm sure I'll only use the tread until the weather breaks........

Scarface30 · 01-14-2009, 07:22 PM

I can see how DB rows are your best exercise! lol.. mine too probably, but I'm not pulling 130 for 17! haha

nice stuff man, OH squats are tough!

what do you mean by flags? are they the same thing as dragon flags?

yellowmoomba · 01-15-2009, 07:01 AM

Quote:

Originally Posted by Scarface30

I can see how DB rows are your best exercise! lol.. mine too probably, but I'm not pulling 130 for 17! haha

nice stuff man, OH squats are tough!

what do you mean by flags? are they the same thing as dragon flags?

Yes - OH squats are great

and "flags" are dragon flags. How do you like them???? hahaha My abs were sore for a couple days when I first started to do them.

yellowmoomba · 01-15-2009, 06:55 PM

1/15/09

FULLBODY

My shoulder is still bothering me.

** 10 minutes on tread

Smith CG Press
205 x 5 (5 sets)

Squat
255 x 5 (5 sets)

DB Row
130 x 18
130 x 15

Flags
5
4

Knuckle Pushups (feet elavated 16")
20
20

Hanging Leg Raise holding 12 lbs between ankles
12
12

Trunk Pulldowns
97.5 x 20
97.5 x 20

Corner Barbell Front Squat | Press SUPERSET
90 X 10
90 X 10

T-bar Row
150 x 5 (3 sets)

yellowmoomba · 01-17-2009, 10:08 AM

1/17/09

Fullbody plus ball

* 8 minutes on tread

Pullups
10

Pushups
25

Deadlift
225 x 10
305 x 3

Dips
10

Pullups
10

Dips
15

* just a quick full body warmup workout

30 minutes of ball

PreMier · 01-17-2009, 11:00 AM

hows the little one doing?

yellowmoomba · 01-17-2009, 11:03 AM

Quote:

Originally Posted by PreMier

hows the little one doing?

He is getting bigger but still not sleeping much at night. He wakes up around 3AM which means we are all up at 3AM................

12-28-2008, 01:50 PM	#181
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/28/08 My damn sump pump stopped working. I spent the last five hours draining my crawl space and replacing my sump pump. I had about 8 inches of water under my house................. 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."

12-29-2008, 12:28 PM	#182
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/29/08 FULLBODY * shot (well) for 20 minutes All RIs 60 seconds Squats 225 x 5 (6 sets) T-bar Row 160 x 8 160 x 7 160 x 7 CG Smith Press** 225 x 5 (2 sets) * front delts sore from the heavy bag work two days ago so I stopped Reverse Fly 35 x 12 35 x 10 SLDL 245 x 8 245 x 8 Hanging Leg Raise 20 holding 10 lbs x 10 (2 sets) Inch Worm with feet on Swiss Ball 20 20 20 Lying BW Triceps Press 20 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."

12-31-2008, 01:20 PM	#183
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	12/31/08 FULLBODY 15 minute of intervals on treadmill * RIs 60 seconds Trap Bar Deads 425 x 5 (3 sets) Weighted Chins BW +85 x 3 (4 sets) Push Press 135 x 8 155 x 5 (3 sets) Medicine Ball Pushups 25 25 Crossover Pushups on Medicine Ball 25 Hanging Leg Raise 15 Myofascial Stretches 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."

12-31-2008, 03:28 PM	#184
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	...plus (forgot) Machine Rows 200 x 8 (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."

01-03-2009, 12:18 PM	#185
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/3/09 FULLBODY 10 minute of intervals on treadmill * RIs 60 seconds CG Smith Press 250 x 2 (5 sets) Squats 235 x 5 (5 sets) DB rows 130 x 15 (2 sets) Flags 5 (2 sets) Superset Dips 5 / Pullups 5 (2 sets) Hanging Leg Raise 15 holding 10lb b/w ankles 10 (2 sets) Trunk Pulldowns 97.5 x 20 97.5 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."

01-04-2009, 11:27 AM	#188
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	water? isnt it cold there? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-05-2009, 08:50 PM	#190
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/5/09 FULLBODY * 10 minutes of intervals on tread Trap Bar Deads 435 x 5 435 x 3 435 x 3 Weighted Chins BW +90 x 3 BW +90 x 3 BW +90 x 3 BW +90 x 3 Xpload Incline Press 360 x 3 360 x 3 360 x 3 360 x 3 360 x 3 360 x 3 * Rear left shoulder is sore so I'm happy just to be doing a pushing exercise today. Decline Situp Twist holding 25 lb plate 20 20 Leg Lifts 30 30 30 Machine Row 245 x 5 245 x 5 245 x 5 Hanging Leg Raise holding 10 lbs between ankles 15 15 Super Squat Machine 12 plates x 10 12 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." Last edited by yellowmoomba : 01-05-2009 at 09:11 PM.

01-07-2009, 05:24 PM	#191
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/7/09 FULLBODY * a maintenance workout today. My shoulder is still bothering me. Not a lot of pushing exercises. I integrated a few more supersets than normal. 10 minutes on tread Smith CG Press** 250 x 2 225 x 5 * stopped. Squat 245 x 5 245 x 5 245 x 5 DB Row 130 x 17 Pushups (feet elavated 16" / hands on kettle balls) \|Wide Supinated Grip Pullups SUPERSET 20 \| 10 15 \| 8 Hanging Leg Raise holding 12 lbs between ankles \| Trunk Pulldowns SUPERSET 12 \| 97.5 x 12 12 \| 97.5 x 12 Corner Barbell Front Squat \| Press SUPERSET 80 X 15 80 X 15 SLDL 135 x 15 Clean \| Front Squat SUPERSET 95 x 10 145 x 5 Flags 5 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."

01-07-2009, 06:56 PM	#192
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	nice workout! i think i will up the weights on leg day this week P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-09-2009, 01:50 PM	#193
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/9/09 FULLBODY 30 minutes of shooting and 2 on 2 - shot well / a little rusty but not bad considering I have not played ball in a long time. EZ workout today - I want to let my left shoulder rest a few more days. * all RIs 60 seconds Supinated Grip Pullups (medium grip) 12 Xpload Incline Press 300 x 8 Supinated Grip Pullups (close grip) 12 Xpload Incline Press 300 x 8 Supinated Grip Pullups (wide grip) 12 Xpload Incline Press 300 x 8 Super Squat** 12 plates x 5 14 plates x 5 6 plates x 20 http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

01-09-2009, 08:51 PM	#194
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Always intense You da man

01-10-2009, 09:24 AM	#196
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey YM just dropping by to say what's up?

01-10-2009, 10:24 AM	#197
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	still going strong YM those are some heavy DB rows a while back, 130x17 Warning: Seismic Testing Zone

01-10-2009, 03:18 PM	#199
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/10/09 CARDIO DAY It's rare to see one of these days in here but I plan to run a couple 5Ks with my wife so I was on the treadmill today for 30 minutes at 4.0 on 5.0 incline. We bought a treadmill for christmas so it's very convenient. 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."

01-12-2009, 06:01 PM	#200
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/12/09 FULLBODY * 10 minutes of intervals on tread (up to 12.5 rate) Xpload Incline Press 360 x 4 (6 sets) Weighted Chins BW +55 x 8 (3 sets) Trap Bar Deads 405 x 3 445 x 1 405 x 5 * not feelin' it today - goal was 445 x 3. Rather than risk an injury - I'll try it next week. Flags 5 (2 sets) BW Triceps Press 20 (3 sets) Machine Row 245 x 6 (3 sets) Overhead Squat holding 25lbs x 20 holding 45lbs x 20 holding 45lbs x 15 ** left shoulder still sore so no overhead pressing movements 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."

01-13-2009, 08:33 AM	#202
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,948 Photos: 7	Yep, still kicking a$$ in here. Hey YM ... you're still doing your thing. I've decided that since I can't afford a corvette for my 'mid life crisis' I am going to run a marathon. I've set a goal of 3.5 hours. Most think it's a pretty high goal but I have not setting the bar high. What kind of treadmill did you buy? With the cold temps, I have been running at the gym on the treadmill. Some days I have to really get into a mind set because the usually hotties are pushed aside for the New Years resolutionists. hehe just kick'in it in the ole Charger

01-14-2009, 07:22 PM	#205
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	I can see how DB rows are your best exercise! lol.. mine too probably, but I'm not pulling 130 for 17! haha nice stuff man, OH squats are tough! what do you mean by flags? are they the same thing as dragon flags? Warning: Seismic Testing Zone

01-15-2009, 06:55 PM	#207
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/15/09 FULLBODY My shoulder is still bothering me. 10 minutes on tread Smith CG Press 205 x 5 (5 sets) Squat 255 x 5 (5 sets) DB Row 130 x 18 130 x 15 Flags 5 4 Knuckle Pushups (feet elavated 16") 20 20 Hanging Leg Raise holding 12 lbs between ankles 12 12 Trunk Pulldowns 97.5 x 20 97.5 x 20 Corner Barbell Front Squat \| Press SUPERSET 90 X 10 90 X 10 T-bar Row** 150 x 5 (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."

01-17-2009, 10:08 AM	#208
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/17/09 Fullbody plus ball * 8 minutes on tread Pullups 10 Pushups 25 Deadlift 225 x 10 305 x 3 Dips 10 Pullups 10 Dips 15 * just a quick full body warmup workout 30 minutes of ball 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."

01-17-2009, 11:00 AM	#209
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	hows the little one doing? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

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