Weighted vest, combos, circuits, plyos and bag work

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  1. #136
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    Quote Originally Posted by Stewart20 View Post
    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.

  2. #137
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    11/27/08

    30 minutes of heavy bag work

  3. #138
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    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.

  4. #139
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    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

  5. #140
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    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)

  6. #141
    happy sumo
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    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

  7. #142
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    Hey YM... lookin good in here

  8. #143
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    Quote Originally Posted by PreMier View Post
    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?

    Quote Originally Posted by katt
    Hey YM... lookin good in here
    Good to see you in here

  9. #144
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    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)

  10. #145
    happy sumo
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    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.

  11. #146
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    Quote Originally Posted by PreMier View Post
    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

  12. #147
    happy sumo
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    thanks, howcome you havent been wearing the vest lately?

  13. #148
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    Quote Originally Posted by PreMier View Post
    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.


  14. #149
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    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.

  15. #150
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    Quote Originally Posted by yellowmoomba View Post
    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?

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