Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 01-18-2009, 01:50 PM

1/18/08

CARDIO Day

45 minutes on treadmill at 4.0 rate on 5.0 incline (3 miles)

Weight 184

yellowmoomba · 01-19-2009, 06:00 PM

1/19/09

FULLBODY

* 5 minutes on tread

Xpload Incline Press
360 x 4
360 x 4
360 x 4
370 x 4
370 x 4
370 x 3
180 x 20

Weighted Chins
BW +55 x 9
BW +55 x 9
BW +55 x 7

Trap Bar Deads
315 x 10 (3 sets)
* low back sore from Saturday

I should have been doing 455 x 3

Flags
6
4

BW Triceps Press
25 (2 sets)

Machine Row
200 x 6 (2 sets)

Hanging Leg Raise
20 (2 sets)

yellowmoomba · 01-21-2009, 05:54 PM

1/21/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Squat
265 x 5 (3 sets)
265 x 4 (2 sets)

DB Row
130 x 20
130 x 15

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
10

Supinated Grip Pullups
10

Dips
15

Supinated Grip Pullups
7

Leg lifts
30

katt · 01-21-2009, 09:36 PM

Hi YM - Looking strong in here as usual

PreMier · 01-21-2009, 10:03 PM

you take any supplements?

yellowmoomba · 01-22-2009, 06:51 AM

Quote:

Originally Posted by katt

Hi YM - Looking strong in here as usual

Thanks....I'm trying to keep my strength but lean out a bit. My abs are coming back. The top four are good; it's the bottom two that are tough. Since I'm doing more cardio and watching what I eat - it's only a matter of time before I'm in "summer shape"

Quote:

Originally Posted by Premier

you take any supplements?

2 Multi-vitamins a day; Fish oil supps when I rememeber (just started these a couple days ago); 3 BCAAs caps after my workout. So - I don't really supplement that much.

PreMier · 01-22-2009, 10:14 AM

you get fish burps?

Scarface30 · 01-22-2009, 04:45 PM

Quote:

Originally Posted by PreMier

you get fish burps?

I hate those. they feel/taste bad.

looking good in here though YM, some solid squattage

how is the little one doing?

yellowmoomba · 01-23-2009, 07:14 AM

Quote:

Originally Posted by PreMier

you get fish burps?

Not too often (thank god). They are nasty when they happen.

Quote:

Originally Posted by Scarface30

how is the little one doing?

Miller is doing well. Eating, Sleeping and Pooping. What a life!!

haha

Now if WE could just get some SLLEEEEEEEEEEEP!!!

yellowmoomba · 01-24-2009, 06:51 AM

1/23/09

CARDIO

25 minutes on tread at 4.0 on 6.0 incline.

Double D · 01-24-2009, 09:57 AM

Looking good buddy. Still strong I see.

yellowmoomba · 01-24-2009, 02:06 PM

Quote:

Originally Posted by Malley

Looking good buddy. Still strong I see.

Thanks

What's going on with you?

yellowmoomba · 01-24-2009, 02:07 PM

1/24/09

1 hour of 5 on 5 basketball

* I'm going to play ball every Saturday morning. My shot was on for the first two games but I started to get a little tired by the third game.

yellowmoomba · 01-25-2009, 05:08 PM

1/25/09

1 hour hike through the woods with Samson

yellowmoomba · 01-27-2009, 05:46 PM

1/27/09

FULLBODY

* 10 minutes of intervals on tread (up to 12.0 rate)

** All RIs 60 secs except 90 secs on TB Deads

Xpload Incline Press
380 x 3 (8 sets)

Weighted Chins
BW +55 x 10
BW +55 x 8
BW +55 x 6

Trap Bar Deads
405 x 2
455 x 1
405 x 3
315 x 10

Flags
6
4

BW Triceps Press
27
25

Machine Row
245 x 7
245 x 5

Hanging Leg Raise
20 (2 sets)

PreMier · 01-28-2009, 12:08 AM

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

yellowmoomba · 01-28-2009, 06:20 AM

Quote:

Originally Posted by PreMier

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

Yes - the further you move your feet away from the barbell the hard they get. Do you do that exercise as well ?

PreMier · 01-28-2009, 09:52 AM

i have done them before, but its not in my current routine. i just wanted to make sure what they were

yellowmoomba · 01-30-2009, 11:49 AM

1/30/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Smith WG Press
225 x 5 (2 sets)

Squat
225 x 5
* stopped. Left knee pain

T-Bar Row
4 plates x 5 (2 sets)
3 plates x 12

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
12

Supinated Grip Pullups
12

Dips
12

Supinated Grip Pullups
12

SLDL
235 x 5 (3 sets)

Push Press
95 x 5 (3 sets)
* first time doing OH movement in a couple weeks. Left Shoulder pain

**** Due to knee and shoulder pain it's about time to take a break from lifting for 4-5 days. After ball tomorrow I plan on taking a break until late next week. It's also time to switch up the program.

PreMier · 01-30-2009, 11:56 AM

you should have taken a break a while ago. i mean if your kid is keeping you up all the time and not your not getting any rest lol

PreMier · 01-30-2009, 11:56 AM

p.s. i like his haircut

yellowmoomba · 01-31-2009, 10:46 AM

Quote:

Originally Posted by PreMier

p.s. i like his haircut

He looks like you.

yellowmoomba · 01-31-2009, 10:46 AM

1/31/09

1 hour of hoops

yellowmoomba · 02-04-2009, 06:30 PM

2/4/09

FULLBODY

* took four days off from weights. Shooting for two workouts plus 1 day of hoops this week. Still no OH movements. Left knee still has a little pain.

* 8 minutes of intervals on tread

** All RIs 60 secs

Xpload Incline Press
370 x 4 (6 sets)

Weighted Chins
BW +70 x 5
BW +75 x 4
BW +100 x 3
BW +105 x 2 | dropset | BW x 13

Super Squats
6 plates x 10 (4 sets)

Flags
5
5

Hammer Shrugs
270 x 10 (3 sets)

BW Triceps Press
30
25

Machine Row
200 x 9
200 x 8

Trunk Pulldowns
97.5 x 20

PreMier · 02-04-2009, 10:44 PM

4 days is not a week.. lol keep resting damnit!

yellowmoomba · 02-05-2009, 07:11 AM

Quote:

Originally Posted by PreMier

4 days is not a week.. lol keep resting damnit!

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

yellowmoomba · 02-06-2009, 12:14 PM

2/6/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 6

Side to Side Pullups
10

Smith CG Press
225 x 6

Side to Side Pullups
9

Smith CG Press
225 x 6

Side to Side Pullups
7

Squat
225 x 8 (3 sets)

Planks
60 seconds (2 sets)

Dips
20
15

BW Row
25
18

SLDL
255 x 5

Leg lifts
15

* Didn't want to go all out but still got a good lift in.

PreMier · 02-06-2009, 12:27 PM

Quote:

Originally Posted by yellowmoomba

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

im just pissed because i havent been in 2 weeks

nice workout

yellowmoomba · 02-07-2009, 11:03 AM

Quote:

Originally Posted by PreMier

im just pissed because i havent been in 2 weeks

nice workout

WELL.......get to it.

yellowmoomba · 02-07-2009, 11:04 AM

2/7/09

SATURDAY
1 hour of hoops

Good games today. We ran 5 or 6 games.

01-18-2009, 01:50 PM	#211
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/18/08 CARDIO Day 45 minutes on treadmill at 4.0 rate on 5.0 incline (3 miles) Weight 184 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."

01-19-2009, 06:00 PM	#212
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/19/09 FULLBODY * 5 minutes on tread Xpload Incline Press 360 x 4 360 x 4 360 x 4 370 x 4 370 x 4 370 x 3 180 x 20 Weighted Chins BW +55 x 9 BW +55 x 9 BW +55 x 7 Trap Bar Deads 315 x 10 (3 sets) * low back sore from Saturday I should have been doing 455 x 3 Flags 6 4 BW Triceps Press 25 (2 sets) Machine Row 200 x 6 (2 sets) Hanging Leg Raise 20 (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."

01-21-2009, 05:54 PM	#213
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/21/09 FULLBODY 10 minutes on tread Smith CG Press 225 x 5 (5 sets) Squat 265 x 5 (3 sets) 265 x 4 (2 sets) DB Row 130 x 20 130 x 15 Trunk Pulldowns 97.5 x 20 97.5 x 20 Dips 10 Supinated Grip Pullups 10 Dips 15 Supinated Grip Pullups 7 Leg lifts** 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."

01-21-2009, 10:03 PM	#215
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you take any supplements? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-22-2009, 10:14 AM	#217
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you get fish burps? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-21-2009, 09:36 PM	#214
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hi YM - Looking strong in here as usual

01-24-2009, 06:51 AM	#220
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/23/09 CARDIO 25 minutes on tread at 4.0 on 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."

01-24-2009, 09:57 AM	#221
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Looking good buddy. Still strong I see.

01-24-2009, 02:07 PM	#223
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/24/09 1 hour of 5 on 5 basketball * I'm going to play ball every Saturday morning. My shot was on for the first two games but I started to get a little tired by the third game. 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."

01-25-2009, 05:08 PM	#224
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/25/09 1 hour hike through the woods with Samson 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."

01-27-2009, 05:46 PM	#225
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/27/09 FULLBODY * 10 minutes of intervals on tread (up to 12.0 rate) All RIs 60 secs except 90 secs on TB Deads Xpload Incline Press 380 x 3 (8 sets) Weighted Chins BW +55 x 10 BW +55 x 8 BW +55 x 6 Trap Bar Deads 405 x 2 455 x 1 405 x 3 315 x 10 Flags 6 4 BW Triceps Press 27 25 Machine Row 245 x 7 245 x 5 Hanging Leg Raise** 20 (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."

01-28-2009, 12:08 AM	#226
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-28-2009, 09:52 AM	#228
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	i have done them before, but its not in my current routine. i just wanted to make sure what they were P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-30-2009, 11:49 AM	#229
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/30/09 FULLBODY 10 minutes on tread Smith CG Press 225 x 5 (5 sets) Smith WG Press 225 x 5 (2 sets) Squat** 225 x 5 * stopped. Left knee pain T-Bar Row 4 plates x 5 (2 sets) 3 plates x 12 Trunk Pulldowns 97.5 x 20 97.5 x 20 Dips 12 Supinated Grip Pullups 12 Dips 12 Supinated Grip Pullups 12 SLDL 235 x 5 (3 sets) Push Press 95 x 5 (3 sets) * first time doing OH movement in a couple weeks. Left Shoulder pain **** Due to knee and shoulder pain it's about time to take a break from lifting for 4-5 days. After ball tomorrow I plan on taking a break until late next week. It's also time to switch up the program. 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."

01-30-2009, 11:56 AM	#230
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you should have taken a break a while ago. i mean if your kid is keeping you up all the time and not your not getting any rest lol P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-30-2009, 11:56 AM	#231
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	p.s. i like his haircut P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-31-2009, 10:46 AM	#233
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	1/31/09 1 hour of hoops 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."

02-04-2009, 06:30 PM	#234
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/4/09 FULLBODY * took four days off from weights. Shooting for two workouts plus 1 day of hoops this week. Still no OH movements. Left knee still has a little pain. * 8 minutes of intervals on tread All RIs 60 secs Xpload Incline Press 370 x 4 (6 sets) Weighted Chins BW +70 x 5 BW +75 x 4 BW +100 x 3 BW +105 x 2 \| dropset \| BW x 13 Super Squats 6 plates x 10 (4 sets) Flags 5 5 Hammer Shrugs 270 x 10 (3 sets) BW Triceps Press 30 25 Machine Row 200 x 9 200 x 8 Trunk Pulldowns** 97.5 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."

02-04-2009, 10:44 PM	#235
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	4 days is not a week.. lol keep resting damnit! P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-06-2009, 12:14 PM	#237
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/6/09 FULLBODY 10 minutes on tread Smith CG Press 225 x 6 Side to Side Pullups 10 Smith CG Press 225 x 6 Side to Side Pullups 9 Smith CG Press 225 x 6 Side to Side Pullups 7 Squat 225 x 8 (3 sets) Planks 60 seconds (2 sets) Dips 20 15 BW Row 25 18 SLDL 255 x 5 Leg lifts** 15 * Didn't want to go all out but still got a good lift in. 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."

02-07-2009, 11:04 AM	#240
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/7/09 SATURDAY 1 hour of hoops Good games today. We ran 5 or 6 games. 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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