Weighted vest, combos, circuits, plyos and bag work

[yellowmoomba]

Have a great thanksgiving with your family YM Eat lots and lots, it's ok, it;s a cheat day!!

Sounds like a good plan to me You should do the same.

[yellowmoomba]

11/27/08

30 minutes of heavy bag work

[yellowmoomba]

11/28/08

FULLBODY (heavy day)

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

Weighted Chins
BW +90 x 3 (3 sets)

TB Deads
405 x 3 (3 sets)

Push Press
175 x 3 (3 sets)

Hanging Leg Raise
15 (3 sets)

Weighted Dips
BW +90 x 3 (3 sets)

Pushups
- Spider style 20
- Plyo 15
- Staggered Hands 20

Supinated Grip Pullups with knees raises
10 (2 sets)
* These are new and challenging.

[yellowmoomba]

11/29/08

CARDIO/STRETCHING Day

15 minutes of hills and intervals on tread

Pushup/Pullup Supersets (2 sets)

Trunk Pulldowns (2 sets)

24" Box Jump (3 sets)

Step ups on 24" Box (3 sets)

Myofascial Stretches on Foam Roller (20 minutes)

I did most of these:

Self Myofascial Release Exercises

..the IT band exercise hurt like a mutha.

5 minutes on tread

[yellowmoomba]

11/30/08

Fullbody

* 15 minutes of shooting to warm up

Smith CG Press
230 x 4 (5 sets)

DB Row
130 x 15
130 x 10

Walking Lunge
85 x 35 steps
85 x 30 steps

Circuit
Towel Pullups | Overhead Squat holding 85lbs | Pushups
5 | 10 | 15
5 | 10 | 15

Pullovers
82.5 x 8
87.5 x 8

Hanging Leg Raise | Pullup Superset
10
10

Lying BW Triceps Press
15
15

Myofascial Stretches on Foam Roller (10 minutes)

[PreMier]

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

[katt]

Hey YM... lookin good in here

[yellowmoomba]

damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late

Yeah.........where you been?

Hey YM... lookin good in here

Good to see you in here

[yellowmoomba]

12/2/08

FULLBODY (heavy)

* 10 minutes of intervals on the tread

Xpload Incline Press
410 x 3
430 x 2
450 x 1
470 x 1
450 x 1 RP 1 RP 1
450 x 1 RP 1

Weighted Chins
BW +55 x 5 (5 sets)

Trapbar Deads
405 x 5 (3 sets)

Hanging Leg Raise
15 (3 sets)

[PreMier]

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

[yellowmoomba]

i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.

Gotcha.........looks like you've been in the gym and woods!

Nice shot of the elk

[PreMier]

thanks, howcome you havent been wearing the vest lately?

[yellowmoomba]

thanks, howcome you havent been wearing the vest lately?

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

[yellowmoomba]

12/4/08

FULLBODY

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

CIRCUIT (3 sets)
a) Squat 225 x 10
b) Pullups 10
c) Pushups 15
* third set was tough.

Wood chopper
57.5 x 10 (2 sets)

T-bar Row
135 x 10
135 x 8

Cable Punches
52.5 x 20
52.5 x 18

SLDL
245 x 5 (2 sets)

** not feeling good today so I stopped.

[katt]

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

oooo a new baby! How exciting! What's his name going to be?