Thread: Weighted vest, combos, circuits, plyos and bag work

Originally Posted by x~factor

Looks painful.

It's not so bad

1/29/12

Turned 41 today

Here are some pics as of yesterday.

Goal is drop another inch on my waist by 3/22/12

1/30/12

Fullbody

* 5 min on tread

Ab Wheel
20 (3 sets)

Pullups
15, 12, 9

Dips
20, 20, 16

Trapbar Deads
315 x 10
385 x 5
405 x 5

Machine Row
180 x 10
200 x 9, 8

Shrugs
225 x 10 (3 sets)

Xplode Incline Press
270 x 10 (3 sets)

Sup Grip Pullups
15, 12

Machine Bench Press Rest Pause Set
175 x 10 | 5 | 3

* no gym for the next two days for work stuff

DUDE! Sorry for not seeing the BD. 41? You are still just a young pup, haha. You look great Chris for sure, nice bicep peak.

Your trap deads are freaking awesome

Damn Brolic!

Oh.... and Happy Belated Birthday!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

D A A M N..... look at those abs Guess those wipers work

Thanks all for the bday wishes and props. Back at it tonight after two late night dinners for work.

2/2/12

Lower and Core

* 5 min on tread

Ab Wheel
30, 20, 20, 20. 20

Squat
225 x 3, 3
235 x 3
245 x 3
225 x 5

Floor Wipers
Holding 135 x 30, 30, 30

SLDL
225 x 10 (2 sets)

Hanging leg raise
20
+20 DB x 10 (2 sets)

OH Walking Lunge
105 x 20 steps (2 sets)

OH Squat
105 x 10

Weighted Decline Situps
+5 x 15 (2 sets)

2' Box Jumps
10

2' x 2' Box Jump Overs
10

2' Box Step Ups
20 (2 sets)


* felt great to get back at it.

Nice!!!!!!!!!!!!!

Yeah, very nice workout! I don't think I'm "there" yet... but getting close!

2/3/12

UPPER

* shot for about 20 minutes to warmup

** Broke out the WEIGHTED VEST for some exercises today. It was a nice addition to my pushups, dips and pullups.

5 sets of
A) Weighted Vest (15lbs) Pushups 25
B) Weighted Vest (15lbs) Pullups 10

Trapbar Farmers Walk
225 x 60 steps (2 sets)
275 x 20 steps | Weighted Vest Pushups 10 | 275 x 10 steps | WV Pushups 10 | 275 x 10 steps | WV Pushups 10 SUPERSET * Breathing heavy after this LONG set

T-bar Row
135 x 8 (3 sets)

Weighted Vest (+15) Dips
20

WV Pullups (+15)
12

Dual DB Hang Press
40 x 8
30 x 10 (2 sets)

Originally Posted by katt

Yeah, very nice workout! I don't think I'm "there" yet... but getting close!

Thanks.....give those Floor Wipers a try

Originally Posted by JerseyDevil

Nice!!!!!!!!!!!!!

Thanks.....heading down to Bradenton in 6 weeks

Originally Posted by yellowmoomba

Thanks.....give those Floor Wipers a try

I think my arms would give out first before my abs...LOL

Originally Posted by katt

I think my arms would give out first before my abs...LOL

That's a good thing

happy birthday beefcake lol

Originally Posted by PreMier

happy birthday beefcake lol

Thanks.

2/4/12

Two hour hike in the woods with the kids and Samson.

Basketball tomorrow. FINALLY going to get a boxing lesson next Tuesday.

Originally Posted by yellowmoomba

Thanks.....heading down to Bradenton in 6 weeks

Cool. I need to get down there to see my Dad soon.

2/5/12


Basketball

5 games - Killed 'em today

2/6/12

Fullbody

* 5 min on tread

Band Pullaparts
Blue band x 20 (3 sets)

Ab Wheel
20, 15, 15

Weighted Pullups
BW +55 x 5, 5, 5, 4, 4

Seated Dips
265 x 8
260 x 8
255 x 8
250 x 8, 8

Squat
225 x 5 (3 sets)

Floor Wipers
135 x 35 (3 sets)

Shrugs
225 x 15 (3 sets)

Hanging Leg Raise
20 (3 sets)

T-bar Row
90 x 20, 15

OH Triceps Press
30 (3 sets)

Reverse Fly
45 x 15 (2 sets)

2/8/12

* I was supposed to have a boxing lesson yesterday but the guy had something come up. I'll try to reschedule for next week.

UPPER

* 20 min shooting

** high reps today

Swissball Rollouts
20 (3 sets)

Pullups
12 (3 sets)

Standing 1 armed DB Press
40 x 8 (3 sets)

DB Preacher Curls
40 x 8 (2 sets)

Seated Bench Press
135 x 25
175 x 9
135 x 15

Machine Row
200 x 15 (2 sets)

Smith CG Press (5 second negative)
185 x 5 (5 sets)

Side Raise
20 x 15, 12

nice work YM!

i always wanted to take boxing lessons. when i inquired about them here, the guy said there is a group class this day/time. i was like wtf.. i want a trainer, and he was like sorry we dont do that

Boxing lessons, now THAT'S a fun workout!

Originally Posted by PreMier

i always wanted to take boxing lessons. when i inquired about them here, the guy said there is a group class this day/time. i was like wtf.. i want a trainer, and he was like sorry we dont do that

You shoulda knocked his lights out! j/k

2/9/12

Lower and Core

* 5 min on tread

Ab Wheel
20 (3 sets)

Trapbar Deads
315 x 10
365 x 10, 8

Hanging Leg Raise
30 (2 sets)

Prowler Sled Push
180 (4 plates) x 80 feet (down) / 80 feet (back) (3 sets)
* I kicked my own ass on these!! My lunges , calves and quads were on fire after the the third set

Lying Leg Raise
25 (2 sets)

Step ups on 1 foot box holding 12 med ball overhead
20 per leg (2 sets)

DONE! That damn prowler wiped me out