Weighted vest, combos, circuits, plyos and bag work

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  1. #1
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    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

    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
    Do it!

  2. #2
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    Interesting!

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

  3. #3
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    Quote Originally Posted by Built View Post
    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.

    Do it!

  4. #4
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    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.

  5. #5
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    Quote Originally Posted by Built View Post
    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 ?
    Do it!

  6. #6
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    Quote Originally Posted by yellowmoomba View Post
    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

  7. #7
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    Quote Originally Posted by Stewart20 View Post
    Yeah, he's sick of us regulars
    Funny
    Do it!

  8. #8
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    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.

  9. #9
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    Quote Originally Posted by Built View Post
    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.
    Do it!

  10. #10
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    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
    Do it!

  11. #11
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    30lbs vest! The worst! I got a 20 and I hate it!

  12. #12
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    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.
    Do it!

  13. #13
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    Quote Originally Posted by Double D View Post
    30lbs vest! The worst! I got a 20 and I hate it!
    Wait until I load it up with 45 lbs.
    Do it!

  14. #14
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    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.

  15. #15
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    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
    Do it!

  16. #16
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    Sick workout buddy.

  17. #17
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    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.
    Do it!

  18. #18
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    Quote Originally Posted by Double D View Post
    Sick workout buddy.
    Thanks DD. Have you leaned out quite a bit since you started doing CF?
    Do it!

  19. #19
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    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.

  20. #20
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    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

  21. #21
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    Quote Originally Posted by Scarface30 View Post
    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?
    Do it!

  22. #22
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    Quote Originally Posted by yellowmoomba View Post
    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

  23. #23
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    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.
    Do it!

  24. #24
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    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
    Do it!

  25. #25
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    How do you like the supinated grip pullups? I really like em!

  26. #26
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    Quote Originally Posted by Double D View Post
    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.
    Do it!

  27. #27
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    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
    Do it!

  28. #28
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    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
    Now rollin' with the Raider

  29. #29
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    Quote Originally Posted by naturaltan View Post
    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.
    Do it!

  30. #30
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    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.
    Do it!

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