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Weighted vest, combos, circuits, plyos and bag work

IML Gear Cream!
3/9/09

FULLBODY

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

** All RIs 60 secs

Xpload Incline Press
410 x 3
410 x 3
410 x 2
460 x 1 (3 sets)

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

Trapbar Deads
405 x 8
405 x 5

Hanging Leg Raise
15 (2 sets)

Clean/Front Squat/Press COMBO
135 x 6
135 x 5

BW Face Pulls
18
16

Chest Press Machine
190 x 9
190 x 8

Lying BW Triceps Press
26
20

** skipped the rows today
 
3/11/09

Boxing workout

30 minutes of heavy bag, Pullups, Pushups, DB Press, Side Raises and Jump Ropes
 
3/12/09

Fullbody

* 8 minutes on tread

Push Press
135 x 8
155 x 3 (4 sets)

Squat
225 x 5
245 x 5
275 x 3

Machine Row
245 x 10 (2 sets)

SLDL
225 x 5
300 x 3 (2 sets)

Dips
15 (2 sets)

Plyo Crossover Pushups
15 (2 sets)

Swissball Rollouts
10 (2 sets)

Mixed Grip Pullups
10 (2 sets)

Trunk Pulldowns
102.5 x 15 (2 sets)

Overhead Squat
45 x 15 (2 sets)
 
3/14/09

Fullbody

* 5 minutes on tread

** RIs 60 seconds

Super Squats
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5
10 plates x 10

T-bar Rows
170 x 6
170 x 6
170 x 5

DB Press
80 x 12
80 x 8
80 x 7

Single DB Snatch
75 x 3
75 x 3
90 x 3

Upside down Kettleball pushups | Wide Grip Pullups Superset
15 | 10
15 | 8

Ab rollouts
12
12
12
 
3/16/09

FULLBODY

* Pressed for time today since I worked later than normal - 6 minutes of intervals on tread (level 7,9,11)

** All RIs 60 secs

Xpload Incline Press
360 x 3
430 x 1
470 x 1 * felt kinda heavy today.
360 x 4
360 x 3
360 x 3

Weighted Chins
BW +65 x 8
BW +65 x 7
BW +65 x 5

Trapbar Deads
405 x 7 * goal was 9
405 x 6

Hanging Leg Raise
20

Clean/Front Squat/Press COMBO
115 x 3
145 x 3
155 x 3

Chest Press Machine | Machine Rows SUPERSET
190 x 10 | 245 x 10
190 x 8 | 245 x 8

* Overall, a nice quick workout (40 minutes)
 
how are you feeling? whats your weight at now?
 
dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?
 
PreMier said:
how are you feeling? whats your weight at now?
Click to expand...

I feel pretty good - Not as strong as I normally feel but still OK. I weigh 183 which is where I want to be. I could stand to lose an inch on my waist but I'm not going to sweat it because I would have to drastically change my diet and with summer coming up that is not realistic nor a priority. I should be putting my boat in the water in two - three weeks

I'm heading to Mesa, AZ next on Sunday for a IT security class so my workouts with be modified. I'm still getting at least two days of weights and one - two days of treadmill, basketball or boxing type workouts. I have a "heavy day" and a "rep day" so I am not getting bored or burnt out.
 
Burner02 said:
dang high-speed!
I'd love to see the blur which is you in the gym...do u see people's jaws dropped by what you do in the short time you do it?
Click to expand...

Hey B...........How's life on the beach?

I don't really notice too many people. However I still chuckle at the knuckleheads curling with their body and throwing down massive weights on the triceps machines (using their traps and back). I do my own thing. Having short RIs keeps the workouts quick and somewhat "cardio" oriented.
 
IML Gear Cream!
Hey YM... do you get to have any type of fun while you're in Mesa, or is it all work and no play?
 
i think p-funk lives there? pm him, im sure he would workout with ya
 
yellowmoomba said:
Hey B...........How's life on the beach?

I don't really notice too many people. However I still chuckle at the knuckleheads curling with their body and throwing down massive weights on the triceps machines (using their traps and back). I do my own thing. Having short RIs keeps the workouts quick and somewhat "cardio" oriented.
Click to expand...
That's one of my favorite RI entertainment! :hmmm: are YOU doing????
Now.,..if its a cute girl...ya just wanna go over and offer a tad bit of advice/spot...
 
3/18/09

Fullbody

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

** Switched things up a bit today. I started with SUPERSETS. Today was my HIGH REP day. Still kept RIs at 60 secs. By the third set I was pretty bushed.

Pullups | Pushups
10 | 25

Wide Supinated Grip Pullups | Pushups
10 | 25

Close Supinated Gip Pullups | Pushups
10 | 18

Super Squat
4 plates x 10
8 plates x 10
10 plates x 10
10 plates x 10

Smith Bench
185 x 14
185 x 10
185 x 8

Machine Pullovers
82.5 x 8
82.5 x 6

SLDL
225 x 10
225 x 10

Standing DB Press
40 x 10
40 x 10
40 x 10

Leg lifts
40
30
 
3/20/09

UPPER

* 5 minutes on tread to warmup

Med/high REP DAY

** RIs 60 seconds

DB Press
85 x 10
85 x 8
85 x 6

Wide Grip Pullups
10
10

Push Press
135 x 5 (3 sets)

T-bar Row
160 x 7
160 x 6

Machine Row
255 x 7

One Armed Machine Row (2 dropsets per arm)
120 x 12 | 10

BW Triceps Press | Curls SUPERSET
20 |45 x 20 (2 sets)

Hanging Leg Raise
20
20

Swiss Ball Rollouts
15
15

Chins
10
10

Front Raise | Side Raise SUPERSET
10 x 20 | 10 x 20


** I jammed my right pinky finger playing ball 13 days ago. It hasn't gotten better so went to the doctor yesterday. It appears I have complete tear of my tendon that extends my last knuckle.....BUMMER. Right now I have picky that looks like a hook. Looks like I'll have another surgery in April. I see the Hand Ortho surgeon on 4/2/09.

:pissed:
 
whatcha gonna do in Mesa? that's where an old high school buddy of mine lives...so if I do go to Az when I get home from this desert...that's where I'll end up. There's supposed to be some massive water park to be built in Mesa...gotta see if I can work there...
 
dude, bball and flag football are kicking your ass.
 
Stewart14 said:
i cant believe you keep getting hurt, man is this what I have to look forward to as I reach your age?? Oh wait a minute, I'm almost there :hmmm::D
Click to expand...

:paddle:.........When you play sports.....you get hurt. I'm used to it.
 
3/21/09

Ran a 5K this morning.

It was a charity event for a childrens hospital.
 
3/23 and 3/25/09 -

UPPER BODY workouts at the hotel.........

Pullups
Pushups
Rows
DB Press
Shoulder press
front raise
side raise
curl
bw triceps press

...........Just got home this morning at 6am. Will hit the gym tomorrow for some lower body stuff.
 
3/29/08

FULLBODY (HEAVY)

*10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
320 x 10

Weighted Chins
BW +45 x 8

Xpload Incline Press
320 x 8

Weighted Chins
BW +60 x 5

Xpload Incline Press
320 x 8

Weighted Chins
BW +75 x 4

Xpload Incline Press
320 x 8

Weighted Chins
BW +90 x 3

Xpload Incline Press
410 x 2

Trapbar Deads
405 x 5 (3 sets)

Super Squat
8 plates x 6 (2 sets)

Hanging Leg Raise
15 (2 sets)

Chest Press Machine | Machine Rows SUPERSET
205 x 7 | 255 x 10
205 x 6 | 255 x 8
 
hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.
 
Burner02 said:
hey amigo! You never did say what you were doing in Mesa. I'm thinking of movng there when I get back from this place. An old high school buddy lives there.
Click to expand...

I was out there for an IT security class. It seems like a nice place to live....except for the 100+ degree days...

I see you are hitting the weights.....:thumb: Keep it up.
 
I gotta keep your physical abilities sort in sight, my friend...
Really? What class? A certification class?
i have to take my Security +, its DoD mandated, but that's fine...I'm gonna get my CCNA and CISSP certs so the Sec+ will be a good 1st stepping stone.
Well, 100 is ok...it the 120 that's gonna suck. But, as my friend reminds me: its awesome 9 months of the year, miserable for 3...so 9 months of convertable/sport biking weather...that's a good trade-off.
If things work out here $$-wise...with the soft market there...get a nice house for reasonable with a pool...
 
kicking butt in here like normal YM:thumb:

back to those superset-type things you were doing before? I should start doing those again sometime, I really enjoyed them.

do you play basketball often? I just played for the first time on Sunday since last summer I think. wasn't too bad, still got that J;) lol
 
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