Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 02-09-2009, 06:23 PM

2/9/09

FULLBODY

* 10 minutes of intervals on tread

** All RIs 60 secs

Xpload Incline Press
375 x 4 (5 sets)

Weighted Chins
BW +70 x 5 (4 sets)

Trapbar Deads
315 x 12 (3 sets)

Flags
7
5

Medicine Ball Pushups
25
18

Machine Row
200 x 8 (2 sets)

yellowmoomba · 02-09-2009, 07:32 PM

..... Forgot

Push Press
95 x 5
105 x 5
115 x 5

* just a little pain on the last rep

yellowmoomba · 02-11-2009, 04:52 PM

2/9/09

FULLBODY (light day)

* 10 minutes on incline tread

** All RIs 60 secs

Clean/Front Squat/Push Press COMBO
95 x 5
115 x 5
125 x 5

Supinated Grip Pullups
10
10

DB Lunge
50 x 10
50 x 10

Incline DB Press
50 x 15

Toe Squats
4 plates x 15
4 plates x 15

Weighted Decline Situps
holding 25lb x 10 (2 sets)

Trunk Pulldowns
102.5 x 15 (2 sets)

** Just wanted to get a little sweat going today and do some high rep stuff. My shoulder felt pretty good. It's about 75% better.

PreMier · 02-11-2009, 11:44 PM

thats good to hear. injuries suck

katt · 02-12-2009, 10:09 AM

the clean/front squat/push press... so you start with the BB on the rack or on the floor?

That movement sounds pretty brutal.. I may have to try that one.. kinda a whole body thing?

yellowmoomba · 02-12-2009, 12:50 PM

Quote:

Originally Posted by katt

the clean/front squat/push press... so you start with the BB on the rack or on the floor?

That movement sounds pretty brutal.. I may have to try that one.. kinda a whole body thing?

It is a FB thing - start from the floor

yellowmoomba · 02-12-2009, 01:16 PM

Quote:

Originally Posted by PreMier

thats good to hear. injuries suck

No doubt PM....Fortunately since I stopped playing football - the number of injuries are a LOT less

(knock on wood)

yellowmoomba · 02-13-2009, 12:21 PM

2/13/09

Fullbody

* shot around for 20 minutes

Smith Bench Press
245 x 3 (3 sets)
225 x 7
225 x 5

Squat
225 x 5
* Legs still sore so I stopped. I think I'm only going to do legs twice a week

T-bar Row
160 x 10
160 x 8

Dips
19
17

Wide Grip Pullups
10
10

SLDL
275 x 5
275 x 4

Leg lifts
35

*** Not really into it today.

yellowmoomba · 02-14-2009, 11:23 AM

2/14/09

45 minutes of hoops

yellowmoomba · 02-16-2009, 06:23 PM

2/16/09

FULLBODY

* 10 minutes of intervals on tread up to 12.5 rate

** All RIs 60 secs

Weighted Chins
BW +90 x 3
BW +115 x 1
BW +130 x 1
BW +135 x 0 * 1 inch away - I'll get it next week

BW +90 x 3
BW +90 x 3

Xpload Incline Press
380 x 4 (6 sets)

Trapbar Deads
405 x 5
405 x 4
405 x 5

Push Press
135 x 4
135 x 5
* Still a little pain but increasing the weight by 10 lbs per week. Before the injury I was doing 165 x 5

** Quick workout today since I got stuck at work an extra 1/2 hour. No core/ab work today. I was happy with BW +130 for Chins, previous PR was BW +125 (last year). I'm heading to Toronto so I won't be back in the gym until Friday.

PreMier · 02-17-2009, 10:44 AM

whats in canada?

yellowmoomba · 02-17-2009, 11:56 AM

Quote:

Originally Posted by PreMier

whats in canada?

We have an office in Toronto. I'm heading up for a meeting.

yellowmoomba · 02-21-2009, 10:38 AM

2/21/09

Planned on playing ball today but only got one game in. I decided to get a FB high rep workout in today since I missed Friday's workout due to work travel.

Supinated Grip Pullups
15

Dips
20

Squat
225 x 8 (left knee still sore)

Supinated Close Grip Pullups
12

SLDL
225 x 10

Leg Lifts
20

Pushups with hands on deflated balls
25 (2 sets)

Hanging Leg Raise
20

BW Rows
20

Wide Grip Pullups
12

Push Press
135 x 8

* Planned on going back down to play but most of the people left. Not really a "real workout" in today but better than nothing.

Back at it on Monday.

yellowmoomba · 02-23-2009, 05:57 PM

2/23/09

FULLBODY

- Weight 183

* 10 minutes of intervals on tread

** Most RIs 60 secs

Weighted Chins
BW +135 x 1 | dropset | BW x 15

.. Finally got 3 plates
BW +90 x 3 | dropset | BW x 8

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

Trapbar Deads
405 x 6
405 x 5
405 x 4

Push press
135 x 5 * shoulder not ready to go any heavier

BW Triceps Press
25
25

Machine Row
245 x 8
245 x 8

Swiss Ball Rollouts
20
20

Hanging Leg Raise
20
15

Leg Press
4 plates x 25
6 plates x 20
8 plates x 15

*** Pretty pschyed about getting 3 plates on my Weighted Chins.

***** I'm going to start doing a little more endurance training. I have a 5K coming up with my wife in 5 weeks. I told her I would run a few races with her for support in order for her to drop the post pregnacy pounds.

Burner02 · 02-24-2009, 05:23 AM

ho-lee-crap, amigo! Looks like you're still going balls to the wall in here!

katt · 02-24-2009, 09:27 AM

Hey - nice chins there!

Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

Burner02 · 02-24-2009, 10:09 PM

Quote:

Originally Posted by katt

Hey - nice chins there!

Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

lemme see...its like: 2.2k per mile...so nearly 3 miles.

yellowmoomba · 02-25-2009, 06:45 AM

Quote:

Originally Posted by Burner02

ho-lee-crap, amigo! Looks like you're still going balls to the wall in here!

Peaks and valleys but staying consistant

How's life on the beach?

Quote:

Originally Posted by katt

Hey - nice chins there!

Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

Thanks katt.

As B said...it's about 3 miles. It should not be too bad since we will not be running too fast.

yellowmoomba · 02-25-2009, 05:49 PM

2/25/09

FULLBODY (High Reps)

*10 minutes on tread (up to 12.0 rate)

Wide Grip Pullups
10

Pushups on kettleballs
20

Supinated Grip Pullups
10

Pushups on kettleballs
20

Seated Bench Press
175 x 10
175 x 6

Machine Row
200 x 9
200 x 8

Cable Punchs
47.5 x 10
52.5 x 10

Flags
5

Leg Lifts
30

Squats holding 45 lb plate overhead
15
15

Dual DB Swings
35 x 15
35 x 15

** 5 minutes of stretching

*** Nice light day today focusing on high reps

Burner02 · 02-25-2009, 09:14 PM

Quote:

Originally Posted by yellowmoomba

Peaks and valleys but staying consistant

How's life on the beach?

so far, so good.
I'm closer to the mountains. I understand it will be dusty this summer..

I just made my 1st order w/ my friend who owns a max muscle in Denver. He'll be sending me creatine/protein, etc on a monthly basis.
So...as son as my clothes get here....gonna get real aqquainted w/ the gym!

yellowmoomba · 02-27-2009, 11:16 AM

2/27/09

FULLBODY (High Reps)

* shot around for 15 minutes to warmup

Wide Supinated Grip Pullups
15

Close Supinated Grip Pullups
10

Clean and Press
135 x 5 (3 sets)

Bench Step-ups
40 lb dumbells x 10 (2 sets)

Face Pulls
47.5 x 15

BW Face Pulls
20

Upside down Kettle Ball Pushups
15 (2 sets)

Reverse Fly
40 x 12
40 x 10

Leg Press
220 x 15
300 x 15
400 x 6

Flys
40 x 12

Cable Curls
67.5 x 10

BW Triceps Press
25 (2 sets)

** Did a bunch of different exercises today.

katt · 02-27-2009, 02:20 PM

Upside down Kettle ball pushups???? huh??

yellowmoomba · 02-27-2009, 03:43 PM

Quote:

Originally Posted by katt

Upside down Kettle ball pushups???? huh??

You place kettle balls with the handles on the floor, put your hands on the bulb part (so you have to balance on the KBs) - then do a pushup. They are challenging.

katt · 02-27-2009, 03:55 PM

Quote:

Originally Posted by yellowmoomba

You place kettle balls with the handles on the floor, put your hands on the bulb part (so you have to balance on the KBs) - then do a pushup. They are challenging.

I just noticed that in one of the trainers offices at our gym that they have a set of kettle balls... they are black iron with one loop at the top to hold on it... you balance on that?? You must be insane!!!!

yellowmoomba · 02-27-2009, 07:33 PM

Quote:

Originally Posted by katt

I just noticed that in one of the trainers offices at our gym that they have a set of kettle balls... they are black iron with one loop at the top to hold on it... you balance on that?? You must be insane!!!!

a little

Burner02 · 02-27-2009, 11:59 PM

they seem to be making a come back?
That movie that came out last year, never back down, I think the name was...they were using them there. Also just saw an ad here posted if you wanted to order some.

yellowmoomba · 02-28-2009, 10:17 AM

Quote:

Originally Posted by katt

I just noticed that in one of the trainers offices at our gym that they have a set of kettle balls... they are black iron with one loop at the top to hold on it... you balance on that?? You must be insane!!!!

Try 'em .... let me know how it goes.

yellowmoomba · 03-02-2009, 06:37 PM

3/2/09

FULLBODY

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

** All RIs 60 secs

Xpload Incline Press
400 x 3 (3 sets)
450 x 1 (3 sets)

Weighted Chins
BW +55 x 9
BW +55 x 8
BW +55 x 7

Trapbar Deads
405 x 4
405 x 7

Hanging Leg Raise
15 (2 sets)

Clean/Front Squat/Press COMBO
135 x 5 (3 sets)

BW Face Pulls
15
15

Chest Press Machine
190 x 8
190 x 7
190 x 6

Ghetto Rows
115 x 12 (2 sets)

Lying BW Triceps Press
25
15

* Stretch

yellowmoomba · 03-05-2009, 06:28 PM

3/5/09

Fullbody

* 10 minutes of intervals on tread - up to 12.0 rate

** Wanted to try something different today. Goal was 25 total reps per exercise. Target 3-5 sets to accomplish 25 total reps. Workout time was similar to standard workouts (60 minutes of weights plus 10 minutes to warmup)

Smith Bench Press
225 x 25 reps (5 sets)

Squat
225 x 28 reps (3 sets)

T-bar Row
160 x 25 reps (4 sets)

Dips
35 (3 sets)

SLDL
225 x 25 (3 sets)

Leg lifts
15 (1 set)

yellowmoomba · 03-07-2009, 12:11 PM

3/7/09

1 hour of hoops

02-09-2009, 06:23 PM	#241
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/9/09 FULLBODY * 10 minutes of intervals on tread All RIs 60 secs Xpload Incline Press 375 x 4 (5 sets) Weighted Chins BW +70 x 5 (4 sets) Trapbar Deads 315 x 12 (3 sets) Flags 7 5 Medicine Ball Pushups 25 18 Machine Row** 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."

02-09-2009, 07:32 PM	#242
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	..... Forgot Push Press 95 x 5 105 x 5 115 x 5 * just a little pain on the last rep 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."

02-11-2009, 04:52 PM	#243
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/9/09 FULLBODY (light day) * 10 minutes on incline tread All RIs 60 secs Clean/Front Squat/Push Press COMBO 95 x 5 115 x 5 125 x 5 Supinated Grip Pullups 10 10 DB Lunge 50 x 10 50 x 10 Incline DB Press 50 x 15 Toe Squats 4 plates x 15 4 plates x 15 Weighted Decline Situps holding 25lb x 10 (2 sets) Trunk Pulldowns 102.5 x 15 (2 sets) Just wanted to get a little sweat going today and do some high rep stuff. My shoulder felt pretty good. It's about 75% better. 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."

02-11-2009, 11:44 PM	#244
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	thats good to hear. injuries suck P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-13-2009, 12:21 PM	#248
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/13/09 Fullbody * shot around for 20 minutes Smith Bench Press 245 x 3 (3 sets) 225 x 7 225 x 5 Squat 225 x 5 * Legs still sore so I stopped. I think I'm only going to do legs twice a week T-bar Row 160 x 10 160 x 8 Dips 19 17 Wide Grip Pullups 10 10 SLDL 275 x 5 275 x 4 Leg lifts 35 *** Not really into it 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."

02-12-2009, 10:09 AM	#245
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	the clean/front squat/push press... so you start with the BB on the rack or on the floor? That movement sounds pretty brutal.. I may have to try that one.. kinda a whole body thing?

02-14-2009, 11:23 AM	#249
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/14/09 45 minutes 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."

02-16-2009, 06:23 PM	#250
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/16/09 FULLBODY * 10 minutes of intervals on tread up to 12.5 rate All RIs 60 secs Weighted Chins** BW +90 x 3 BW +115 x 1 BW +130 x 1 BW +135 x 0 * 1 inch away - I'll get it next week BW +90 x 3 BW +90 x 3 Xpload Incline Press 380 x 4 (6 sets) Trapbar Deads 405 x 5 405 x 4 405 x 5 Push Press 135 x 4 135 x 5 * Still a little pain but increasing the weight by 10 lbs per week. Before the injury I was doing 165 x 5 ** Quick workout today since I got stuck at work an extra 1/2 hour. No core/ab work today. I was happy with BW +130 for Chins, previous PR was BW +125 (last year). I'm heading to Toronto so I won't be back in the gym until Friday. 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."

02-17-2009, 10:44 AM	#251
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	whats in canada? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-21-2009, 10:38 AM	#253
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/21/09 Planned on playing ball today but only got one game in. I decided to get a FB high rep workout in today since I missed Friday's workout due to work travel. Supinated Grip Pullups 15 Dips 20 Squat 225 x 8 (left knee still sore) Supinated Close Grip Pullups 12 SLDL 225 x 10 Leg Lifts 20 Pushups with hands on deflated balls 25 (2 sets) Hanging Leg Raise 20 BW Rows 20 Wide Grip Pullups 12 Push Press 135 x 8 * Planned on going back down to play but most of the people left. Not really a "real workout" in today but better than nothing. Back at it on Monday. 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."

02-23-2009, 05:57 PM	#254
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/23/09 FULLBODY - Weight 183 * 10 minutes of intervals on tread Most RIs 60 secs Weighted Chins BW +135 x 1 \| dropset \| BW x 15 .. Finally got 3 plates BW +90 x 3 \| dropset \| BW x 8 Xpload Incline Press 360 x 6 360 x 5 360 x 4 350 x 4 Trapbar Deads 405 x 6 405 x 5 405 x 4 Push press** 135 x 5 * shoulder not ready to go any heavier BW Triceps Press 25 25 Machine Row 245 x 8 245 x 8 Swiss Ball Rollouts 20 20 Hanging Leg Raise 20 15 Leg Press 4 plates x 25 6 plates x 20 8 plates x 15 * Pretty pschyed about getting 3 plates on my Weighted Chins. *** I'm going to start doing a little more endurance training. I have a 5K coming up with my wife in 5 weeks. I told her I would run a few races with her for support in order for her to drop the post pregnacy pounds. 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."

02-24-2009, 05:23 AM	#255
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	ho-lee-crap, amigo! Looks like you're still going balls to the wall in here! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-24-2009, 09:27 AM	#256
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey - nice chins there! Exactly how long is a 5K race anyway? My daughter is coming up for a 7.2 miler that we have here the first weekend of May to run it with me... I guess I should start training eh??

02-25-2009, 05:49 PM	#259
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/25/09 FULLBODY (High Reps) 10 minutes on tread (up to 12.0 rate) Wide Grip Pullups* 10 Pushups on kettleballs 20 Supinated Grip Pullups 10 Pushups on kettleballs 20 Seated Bench Press 175 x 10 175 x 6 Machine Row 200 x 9 200 x 8 Cable Punchs 47.5 x 10 52.5 x 10 Flags 5 Leg Lifts 30 Squats holding 45 lb plate overhead 15 15 Dual DB Swings 35 x 15 35 x 15 5 minutes of stretching * Nice light day today focusing on high reps 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."

02-27-2009, 11:16 AM	#261
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	2/27/09 FULLBODY (High Reps) * shot around for 15 minutes to warmup Wide Supinated Grip Pullups 15 Close Supinated Grip Pullups 10 Clean and Press 135 x 5 (3 sets) Bench Step-ups 40 lb dumbells x 10 (2 sets) Face Pulls 47.5 x 15 BW Face Pulls 20 Upside down Kettle Ball Pushups 15 (2 sets) Reverse Fly 40 x 12 40 x 10 Leg Press 220 x 15 300 x 15 400 x 6 Flys 40 x 12 Cable Curls 67.5 x 10 BW Triceps Press 25 (2 sets) ** Did a bunch of different exercises 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."

02-27-2009, 02:20 PM	#262
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Upside down Kettle ball pushups???? huh??

02-27-2009, 11:59 PM	#266
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	they seem to be making a come back? That movie that came out last year, never back down, I think the name was...they were using them there. Also just saw an ad here posted if you wanted to order some. Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

03-02-2009, 06:37 PM	#268
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/2/09 FULLBODY * 10 minutes of intervals on tread (up to 12.5 rate) All RIs 60 secs Xpload Incline Press 400 x 3 (3 sets) 450 x 1 (3 sets) Weighted Chins BW +55 x 9 BW +55 x 8 BW +55 x 7 Trapbar Deads 405 x 4 405 x 7 Hanging Leg Raise 15 (2 sets) Clean/Front Squat/Press COMBO 135 x 5 (3 sets) BW Face Pulls 15 15 Chest Press Machine 190 x 8 190 x 7 190 x 6 Ghetto Rows 115 x 12 (2 sets) Lying BW Triceps Press** 25 15 * Stretch 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."

03-05-2009, 06:28 PM	#269
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/5/09 Fullbody * 10 minutes of intervals on tread - up to 12.0 rate Wanted to try something different today. Goal was 25 total reps per exercise. Target 3-5 sets to accomplish 25 total reps. Workout time was similar to standard workouts (60 minutes of weights plus 10 minutes to warmup) Smith Bench Press 225 x 25 reps (5 sets) Squat 225 x 28 reps (3 sets) T-bar Row 160 x 25 reps (4 sets) Dips 35 (3 sets) SLDL 225 x 25 (3 sets) Leg lifts** 15 (1 set) 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."

03-07-2009, 12:11 PM	#270
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	3/7/09 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."

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