Weighted vest, combos, circuits, plyos and bag work

yellowmoomba · 07-03-2008, 12:48 PM

After four years in my last journal - it's time to start a new one. My new workout style will incorporate combos, circuits, some heavy weight once in a while, jump roping, weighted vest exercises, interval training, core training and much more. Hopefully no workout will be the same and I'll progress in lifting faster, lifting more weight and have fun doing it. My goals are to stay fit and lean out.

Weighted in at 190 (down 4 lbs from last week)

Here's a link to my old journal for a reference.

http://www.ironmagazineforums.com/on...other-159.html (A new journal (Heavy/Medium/Other))

1st workout (Fullbody)

** Most RIs were 60 secs

*** I wore a 15 lbs weighted vest for the entire workout

* 10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minutes at 4.0
30 seconds at 12.0
90 seconds at 4.0

Circuit #1
Snatch
70 x 5
Push Press
40 x 5
Dual DB Swing
40 x 5
Pullups
BW +15 x 5
Pushups
BW +15 x 5

(90 seconds b/w Circuits)

Circuit #2 and 3
Snatch
70 x 3
Push Press
40 x 3
Dual DB Swing
40 x 3
Pullups
BW +15 x 5
Pushups
BW +15 x 5

Squat
225 x 8
225 x 8
225 x 8

Row Machine
200 x 8
200 x 8

Lying Tricep Press | BW Rows Superset
15 | 10
15 | 10

Side bends
45 x 10
45 x 10

DB Deadlift twist
75 x 10
75 x 10

Planks (45 sec RIs)
30 seconds
30 seconds
30 seconds
30 seconds

**Built** · 07-03-2008, 02:57 PM

Interesting!

Where did you get this idea, and what will your diet be during this period?

yellowmoomba · 07-05-2008, 11:17 AM

Quote:

Originally Posted by Built

Interesting!

Where did you get this idea, and what will your diet be during this period?

I just want to try something new. I combined a bunch of different exercises that I like and some new ones.

My diet will be "cleaner". Normally its:

Protein Shake and oatmeal with PB for breakfast plus coffee
Yogurt and banana or apple for a snack
Salad with nuts and soup for lunch
Zone bar for snack plus coffee
(WORKOUT) then a protein shake with OJ, banana and fro-yogurt
Dinner is a veggie, whole wheat noodle and chicken/fish/or Steak
Protein Shake before bed

Weekends it's ok - usually Pizza on Friday nights but good foods for the rest of the weekend - a few beers on Saturday in the summer time.

I think my "extra cardio" days will help. Speaking of that - it's time to go get some exercise instead writing about it.

**Built** · 07-05-2008, 12:50 PM

I should have clarified - I meant are you eating at maintenance, bulking or cutting - and what macros you'll be running.

Let us know how this works for you.

yellowmoomba · 07-06-2008, 09:19 AM

Quote:

Originally Posted by Built

I should have clarified - I meant are you eating at maintenance, bulking or cutting - and what macros you'll be running.

Let us know how this works for you.

I will me "maintaining" - or just above. I average about 3000 cals a day.

It's good to see someone new in my journals. What's your program like ?

Stewart14 · 07-06-2008, 09:23 AM

Quote:

Originally Posted by yellowmoomba

I will me "maintaining" - or just above. I average about 3000 cals a day.

It's good to see someone new in my journals. What's your program like ?

Yeah, he's sick of us regulars

yellowmoomba · 07-06-2008, 09:31 AM

Quote:

Originally Posted by Stewart20

Yeah, he's sick of us regulars

Funny

**Built** · 07-06-2008, 11:48 AM

I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.

yellowmoomba · 07-06-2008, 02:02 PM

Quote:

Originally Posted by Built

I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.

I always like to see what others are doing.

I'll check it out tonight.

We just had some visitors stop by.

yellowmoomba · 07-06-2008, 02:05 PM

7/6/07

Cardio - 40 minutes

20 - one minute intervals (walk wearing a 30lb weighted vest)
(Run for a minute / walk for a minute) = 1 interval

Double D · 07-07-2008, 04:20 PM

30lbs vest! The worst! I got a 20 and I hate it!

yellowmoomba · 07-07-2008, 06:17 PM

7/7/08

Fullbody

* I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0
(1 minute lost between changing speeds)

SUPERSET
Xpload Incline Chest Press | Chins (60 second RIs between supersets)
360 x 5 | 8
360 x 5 | 6
360 x 5 | 7
360 x 4 | 6
360 x 4 | 6

Trapbar Deads (90 sec RIs)
315 x 10
315 x 10
315 x 10

SUPERSET
Fly | Reverse Fly (60 second RIs between supersets)
65 x 10 | 40 x 8
65 x 10 | 40 x 6

SUPERSET
T-bar Rows | Feet elavated pushup (60 second RIs between supersets)
135 x 8 | 15
135 x 8 | 15

Dual DB Swings (60 sec RIs)
40 x 12
40 x 12

Planks (60 sec RIs)
45 seconds
45 seconds
45 seconds

Treadmill
10 minutes on 5.0 incline at 4.0

Using the 15 lb vest was fun and challenging. I think I'm going to like this new style.

yellowmoomba · 07-07-2008, 06:18 PM

Quote:

Originally Posted by Double D

30lbs vest! The worst! I got a 20 and I hate it!

Wait until I load it up with 45 lbs.

Double D · 07-07-2008, 07:03 PM

I started to do one of the hardest Crossfits I have ever done with a 20lbs vest on then though better of it and took the damn thing off.

yellowmoomba · 07-09-2008, 07:51 PM

7/9/08

Fullbody

* weight 188 (down 6 lbs in two weeks)

** All RIs were 60 secs except where noted

** I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 1/2 minutes at 4.0
1 1/2 minutes at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
30 seconds at 12.0
1 1/2 minutes at 4.0
(1 minute lost between changing speeds)

Supinate Grip Pullups | Dips Giant set
5 | 5 | 5 | 5
5 | 5 | 3 | 3
5 | 5 |

Clean-Front Squat-Standing Press Combo (90 sec RIs)
135 x 4
135 x 4
135 x 4

Squat
225 x 5
225 x 5
225 x 5
225 x 5

Row Machine (30 sec RIs)
245 x 5
245 x 5
245 x 5
245 x 5

Saxon Bends
12.5 x 10
12.5 x 10

Planks on Upside down Kettle Balls (handles on floor and hands on balls) (15 sec RIs)
20 seconds
20 seconds
20 seconds

Staggered Hand Pushups (one hand 1 foot in front of the other)| Wide Grip Pullups superset
10 | 8
10 | 8
10 | 8

Wide Pushups on Kettle Balls (Bulb on floor and hands on handle)
12
12
12

Swiss Ball Crunch with 20lb Coreball
20
20

Standing One Armed DB Press
55 x 10
55 x 10

10 minutes on tread on 5.0 incline and 4.0 rate

FUN WORKOUT TODAY

Double D · 07-10-2008, 11:55 AM

Sick workout buddy.

yellowmoomba · 07-11-2008, 01:01 PM

7/11/08

Fullbody

* weight 188

** All RIs were 60 secs

** I wore a 15 lbs weighted vest for the entire workout

10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
45 seconds at 12.5
45 seconds at 4.0
1 minute at 8.0
1 minute at 4.0
(30 seconds lost in changing speeds)

Super Squat Machine
16 plates x 5
16 plates x 5
16 plates x 5
16 plates x 5

One Armed DB Press
80 x 8
80 x 8
80 x 8

DB Row
100 x 15
100 x 12

Hanging Leg Raise
15
15

Straight Arm Pulldowns (using an incline bench)
87.5 x 10
87.5 x 10

SLDL
225 x 5
225 x 5
225 x 5
225 x 5

Dips - slow
10
8

Pullups - slow
8
6

Great workout....I was sweating like crazy again. I love using the weighted vest.

yellowmoomba · 07-11-2008, 01:08 PM

Quote:

Originally Posted by Double D

Sick workout buddy.

Thanks DD. Have you leaned out quite a bit since you started doing CF?

Double D · 07-11-2008, 02:02 PM

My diet isnt very good most of the time, but I have noticed a pretty good difference in the past 4 months. Getting stronger while leaning out is nice.

Scarface30 · 07-12-2008, 09:51 AM

hey yellowmoomba

I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea

..if that's alright with you? lol

yellowmoomba · 07-12-2008, 12:13 PM

Quote:

Originally Posted by Scarface30

hey yellowmoomba

I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea

..if that's alright with you? lol

Sounds good. Welcome

Why are you not in the gym?

Scarface30 · 07-12-2008, 07:58 PM

Quote:

Originally Posted by yellowmoomba

Sounds good. Welcome

Why are you not in the gym?

well, I'm out in the field doing exploration (I work for a mining company as a geology student for the summer) at least 4 days a week, so that means I am not close to civilization and/or a gym. although I get one hell of a workout trekking through the woods all day carrying a pack full of rocks! lol

yellowmoomba · 07-13-2008, 01:57 PM

7/13/08

Fullbody

* Shot for about 15 minutes to warmup.

** Wore a 30 lb Weighted Vest

6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0

*** All RIs were 60 seconds

Push Press 125 x 10

Chins BW +30 x 8

Push Press 125 x 10

Chins BW +30 x 8

Push Press 125 x 8

Chins BW +30 x 6

Leg Press
220 x 15
300 x 12
340 x 10
380 x 8

SUPERSETS
BW +30 Row 10
Crossover Pushups on Med Ball 20

BW +30 Row 10
Crossover Pushups on Med Ball 18

BW +30 Row 10
Crossover Pushups on Med Ball 16

BW +30 Squats
25
25

Trunk Pulldowns
102.5 x 20
102.5 x 20

Close Grip Press
225 x 5
225 x 2
225 x 2

Hanging Leg Raise
15
15

Close Hand Postion Pushups
20

Wide Hand Position Pushups
20

**** 5 minutes on tread on 5.0 incline at 4.0 rate

***** Moving from the 15 lb to the 30 lb weighted vest made a little difference but not as much as I thought.

yellowmoomba · 07-15-2008, 05:01 PM

7/15/08

Fullbody

* Wore a 30 lb Weighted Vest

8 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0

*** All RIs were 60 seconds (except TB deads)

Xpload Incline Press
320 x 5

Supinated Grip Pullups
6

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
410 x 3

Supinated Grip Pullups
8

Xpload Incline Press
425 x 3

Supinated Grip Pullups
8

Xpload Incline Press
425 x 3

Supinated Grip Pullups
7

Trap Bar Deads (2 min RI)
315 x 12
315 x 12
315 x 10

Triceps BW Press
10
10
10

T-Bar Row
160 x 7
160 x 6
160 x 6

Swiss Ball Crunch holding 20lbs
20
20

Hanging Leg Raise
15
15

Planks (45 sec RI)
45 secs
45 secs
45 secs

*** 10 minutes on tread at 3.5 rate and 4.0 incline

Double D · 07-16-2008, 11:32 AM

How do you like the supinated grip pullups? I really like em!

yellowmoomba · 07-16-2008, 04:13 PM

Quote:

Originally Posted by Double D

How do you like the supinated grip pullups? I really like em!

They are good. I try to switch my hand position every workout between supinated, wide grip and chins.

yellowmoomba · 07-17-2008, 06:21 PM

7/17/08

Upper Body

* Right hip flexor a little sore so it's a upper body workout only today

6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 10.0
1 minute at 4.0

** All RIs 60 secs

Dips
BW +45 x 8

Pullups
BW +45 x 8

Dips
BW +45 x 8

Pullups
BW +45 x 7

Dips
BW +45 x 8

Pullups
BW +45 x 6

Xpload Shoulder Press
180 x 12
270 x 6
270 x 6

Row Machine
255 x 6
255 x 6
255 x 6
255 x 6

Rope Overhead Triceps Press
77.5 x 12
77.5 x 8

Bar Pullups
8
8

Medicine Ball Pushups
25
20

Side Raises
25 x 10
25 x 10

Shrugs
270 x 10
270 x 10

Machine Bench Press
205 x 4
205 x 4

naturaltan · 07-18-2008, 08:22 AM

Great new journal YM!

Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL

yellowmoomba · 07-18-2008, 08:39 AM

Quote:

Originally Posted by naturaltan

Great new journal YM!

Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL

NT -
What a nice surprise

How's the family? Where ya been?

My weight fluctuates about 8 -10 pounds depending on the season. I've usually trained for sports but since I'm not playing much basketball or football I figured I could start training to stay healthy and look good

I love my new workouts - using the weighted vest is awesome. I'm about 188 now. I'd like to drop one more inch on my waist. Other than that - I'm content.

yellowmoomba · 07-18-2008, 11:39 AM

7/18/08

Lower Body

8 minutes on tread

1 minute at 4.0
1 minute at 8.5
1 minute at 4.0
1 minute at 9.5
1 minute at 10.5
1 minute at 4.0 at 5.0 incline
1 minute at 4.0 at 10.0 incline
1 minute at 4.0 at 15.0 incline

SLDL
225 x 10
300 x 4
225 x 10

Side Planks
30 seconds
30 seconds

Super Squat Machine
10 plates x 15
10 plates x 10
10 plates x 10

Trunk Pulldowns
102.5 x 20
102.5 x 20

DB Snatch
80 x 6 (3 per side)
80 x 6 (3 per side)

Still pretty fresh. 40 minute workout today

No pain in my leg.

07-06-2008, 02:05 PM	#10
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/6/07 Cardio - 40 minutes 20 - one minute intervals (walk wearing a 30lb weighted vest) (Run for a minute / walk for a minute) = 1 interval 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."

07-07-2008, 06:17 PM	#12
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/7/08 Fullbody * I wore a 15 lbs weighted vest for the entire workout 10 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 1 minute at 11.0 2 minutes at 4.0 (1 minute lost between changing speeds) SUPERSET Xpload Incline Chest Press \| Chins (60 second RIs between supersets) 360 x 5 \| 8 360 x 5 \| 6 360 x 5 \| 7 360 x 4 \| 6 360 x 4 \| 6 Trapbar Deads (90 sec RIs) 315 x 10 315 x 10 315 x 10 SUPERSET Fly \| Reverse Fly (60 second RIs between supersets) 65 x 10 \| 40 x 8 65 x 10 \| 40 x 6 SUPERSET T-bar Rows \| Feet elavated pushup (60 second RIs between supersets) 135 x 8 \| 15 135 x 8 \| 15 Dual DB Swings (60 sec RIs) 40 x 12 40 x 12 Planks (60 sec RIs) 45 seconds 45 seconds 45 seconds Treadmill 10 minutes on 5.0 incline at 4.0 Using the 15 lb vest was fun and challenging. I think I'm going to like this new style. 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."

07-09-2008, 07:51 PM	#15
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/9/08 Fullbody * weight 188 (down 6 lbs in two weeks) All RIs were 60 secs except where noted I wore a 15 lbs weighted vest for the entire workout 10 minutes on tread 1 1/2 minutes at 4.0 1 1/2 minutes at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 30 seconds at 12.0 1 1/2 minutes at 4.0 (1 minute lost between changing speeds) Supinate Grip Pullups \| Dips Giant set 5 \| 5 \| 5 \| 5 5 \| 5 \| 3 \| 3 5 \| 5 \| Clean-Front Squat-Standing Press Combo (90 sec RIs) 135 x 4 135 x 4 135 x 4 Squat 225 x 5 225 x 5 225 x 5 225 x 5 Row Machine (30 sec RIs) 245 x 5 245 x 5 245 x 5 245 x 5 Saxon Bends 12.5 x 10 12.5 x 10 Planks on Upside down Kettle Balls (handles on floor and hands on balls) (15 sec RIs) 20 seconds 20 seconds 20 seconds Staggered Hand Pushups (one hand 1 foot in front of the other)\| Wide Grip Pullups superset 10 \| 8 10 \| 8 10 \| 8 Wide Pushups on Kettle Balls (Bulb on floor and hands on handle) 12 12 12 Swiss Ball Crunch with 20lb Coreball 20 20 Standing One Armed DB Press 55 x 10 55 x 10 10 minutes on tread on 5.0 incline and 4.0 rate FUN WORKOUT 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."

07-11-2008, 01:01 PM	#17
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/11/08 Fullbody * weight 188 All RIs were 60 secs I wore a 15 lbs weighted vest for the entire workout 10 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 45 seconds at 12.5 45 seconds at 4.0 1 minute at 8.0 1 minute at 4.0 (30 seconds lost in changing speeds) Super Squat Machine 16 plates x 5 16 plates x 5 16 plates x 5 16 plates x 5 One Armed DB Press 80 x 8 80 x 8 80 x 8 DB Row 100 x 15 100 x 12 Hanging Leg Raise 15 15 Straight Arm Pulldowns (using an incline bench) 87.5 x 10 87.5 x 10 SLDL 225 x 5 225 x 5 225 x 5 225 x 5 Dips - slow 10 8 Pullups - slow 8 6 Great workout....I was sweating like crazy again. I love using the weighted vest. 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."

07-12-2008, 09:51 AM	#20
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	hey yellowmoomba I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea..if that's alright with you? lol Warning: Seismic Testing Zone

07-03-2008, 12:48 PM	#1
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Weighted vest, combos, circuits, plyos and bag work After four years in my last journal - it's time to start a new one. My new workout style will incorporate combos, circuits, some heavy weight once in a while, jump roping, weighted vest exercises, interval training, core training and much more. Hopefully no workout will be the same and I'll progress in lifting faster, lifting more weight and have fun doing it. My goals are to stay fit and lean out. Weighted in at 190 (down 4 lbs from last week) Here's a link to my old journal for a reference. http://www.ironmagazineforums.com/on...other-159.html (A new journal (Heavy/Medium/Other)) 1st workout (Fullbody) Most RIs were 60 secs * I wore a 15 lbs weighted vest for the entire workout * 10 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 1 minute at 11.0 1 minutes at 4.0 30 seconds at 12.0 90 seconds at 4.0 Circuit #1 Snatch 70 x 5 Push Press 40 x 5 Dual DB Swing 40 x 5 Pullups BW +15 x 5 Pushups BW +15 x 5 (90 seconds b/w Circuits) Circuit #2 and 3 Snatch 70 x 3 Push Press 40 x 3 Dual DB Swing 40 x 3 Pullups BW +15 x 5 Pushups BW +15 x 5 Squat 225 x 8 225 x 8 225 x 8 Row Machine 200 x 8 200 x 8 Lying Tricep Press \| BW Rows Superset 15 \| 10 15 \| 10 Side bends 45 x 10 45 x 10 DB Deadlift twist 75 x 10 75 x 10 Planks (45 sec RIs) 30 seconds 30 seconds 30 seconds 30 seconds 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."

07-03-2008, 02:57 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	Interesting! Where did you get this idea, and what will your diet be during this period?

07-05-2008, 12:50 PM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I should have clarified - I meant are you eating at maintenance, bulking or cutting - and what macros you'll be running. Let us know how this works for you.

07-06-2008, 11:48 AM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,109	I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.

07-07-2008, 04:20 PM	#11
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	30lbs vest! The worst! I got a 20 and I hate it!

07-07-2008, 07:03 PM	#14
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I started to do one of the hardest Crossfits I have ever done with a 20lbs vest on then though better of it and took the damn thing off.

07-10-2008, 11:55 AM	#16
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Sick workout buddy.

07-11-2008, 02:02 PM	#19
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	My diet isnt very good most of the time, but I have noticed a pretty good difference in the past 4 months. Getting stronger while leaning out is nice.

07-13-2008, 01:57 PM	#23
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/13/08 Fullbody * Shot for about 15 minutes to warmup. Wore a 30 lb Weighted Vest 6 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 * All RIs were 60 seconds Push Press 125 x 10 Chins BW +30 x 8 Push Press 125 x 10 Chins BW +30 x 8 Push Press 125 x 8 Chins BW +30 x 6 Leg Press 220 x 15 300 x 12 340 x 10 380 x 8 SUPERSETS BW +30 Row 10 Crossover Pushups on Med Ball 20 BW +30 Row 10 Crossover Pushups on Med Ball 18 BW +30 Row 10 Crossover Pushups on Med Ball 16 BW +30 Squats 25 25 Trunk Pulldowns 102.5 x 20 102.5 x 20 Close Grip Press 225 x 5 225 x 2 225 x 2 Hanging Leg Raise 15 15 Close Hand Postion Pushups 20 Wide Hand Position Pushups 20 ** 5 minutes on tread on 5.0 incline at 4.0 rate *** Moving from the 15 lb to the 30 lb weighted vest made a little difference but not as much as I thought. 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."

07-15-2008, 05:01 PM	#24
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/15/08 Fullbody * Wore a 30 lb Weighted Vest 8 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 * All RIs were 60 seconds (except TB deads) Xpload Incline Press 320 x 5 Supinated Grip Pullups 6 Xpload Incline Press 410 x 3 Supinated Grip Pullups 8 Xpload Incline Press 410 x 3 Supinated Grip Pullups 8 Xpload Incline Press 410 x 3 Supinated Grip Pullups 8 Xpload Incline Press 425 x 3 Supinated Grip Pullups 8 Xpload Incline Press 425 x 3 Supinated Grip Pullups 7 Trap Bar Deads (2 min RI) 315 x 12 315 x 12 315 x 10 Triceps BW Press 10 10 10 T-Bar Row 160 x 7 160 x 6 160 x 6 Swiss Ball Crunch holding 20lbs 20 20 Hanging Leg Raise 15 15 Planks (45 sec RI) 45 secs 45 secs 45 secs * 10 minutes on tread at 3.5 rate and 4.0 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."

07-16-2008, 11:32 AM	#25
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	How do you like the supinated grip pullups? I really like em!

07-17-2008, 06:21 PM	#27
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/17/08 Upper Body * Right hip flexor a little sore so it's a upper body workout only today 6 minutes on tread 1 minute at 4.0 1 minute at 8.0 1 minute at 4.0 1 minute at 9.0 1 minute at 10.0 1 minute at 4.0 All RIs 60 secs Dips BW +45 x 8 Pullups BW +45 x 8 Dips BW +45 x 8 Pullups BW +45 x 7 Dips BW +45 x 8 Pullups BW +45 x 6 Xpload Shoulder Press 180 x 12 270 x 6 270 x 6 Row Machine 255 x 6 255 x 6 255 x 6 255 x 6 Rope Overhead Triceps Press 77.5 x 12 77.5 x 8 Bar Pullups 8 8 Medicine Ball Pushups 25 20 Side Raises 25 x 10 25 x 10 Shrugs 270 x 10 270 x 10 Machine Bench Press** 205 x 4 205 x 4 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."

07-18-2008, 08:22 AM	#28
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,948 Photos: 7	Great new journal YM! Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL just kick'in it in the ole Charger

07-18-2008, 11:39 AM	#30
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	7/18/08 Lower Body 8 minutes on tread 1 minute at 4.0 1 minute at 8.5 1 minute at 4.0 1 minute at 9.5 1 minute at 10.5 1 minute at 4.0 at 5.0 incline 1 minute at 4.0 at 10.0 incline 1 minute at 4.0 at 15.0 incline SLDL 225 x 10 300 x 4 225 x 10 Side Planks 30 seconds 30 seconds Super Squat Machine 10 plates x 15 10 plates x 10 10 plates x 10 Trunk Pulldowns 102.5 x 20 102.5 x 20 DB Snatch 80 x 6 (3 per side) 80 x 6 (3 per side) Still pretty fresh. 40 minute workout today No pain in my leg. 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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