katt
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doesn't look like your injury is affecting your workouts much.. nice job! 
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Weighted vest, combos, circuits, plyos and bag work
- Thread starter yellowmoomba
- Start date
The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........
I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now
I wish I could spend more time testing things out.Yeah.......120 is HOT!!
kicking butt in here like normal YM
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
I was playing every Saturday until I jacked up my finger. I see the hand surgeon on Thursday. X-rays indicated there are no broken bones so I assume it will be a pretty simple tendon repair then back to hoops in 6-8 weeks.
doesn't look like your injury is affecting your workouts much.. nice job!
Thanks.....my workouts aren't suffering but my typing skills have diminished....haha You use your pinky quite a bit.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
sweet!The class was run by SANS. It was called IT Network Penetration Testing and Ethical Hacking. Basically it taught us how people can break into your home/business. It's actually pretty easy........
I got my CISSP last year. I don't think it was as hard as people make it out to be - but I have the piece of paper now
Yeah.......120 is HOT!!
I know about the security! most people have no clue how to lock up their small business or home security...
I'm starting back int omy certs here. i'm starting with:
Server+, then Security+ (DoD mandated) then CCNA and then the CISSP.
MAYBE go back n get my MCSE after that.
A buddy of mine is sending me materisal sot study for a position with him when I get home, so gonna add THAT to my reading list...will deal with Unix...blech..never liked it...but at least now I guess Unix has a GUI to work with? I HATE THE VI EDITOR!
I'm finding out that other companies here are paying up to about 50k/year more than what I'm making to do nearly the same thing...so after a couple more months and another cert or two...am gonna apply to them.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
sweet!
I know about the security! most people have no clue how to lock up their small business or home security...
I'm starting back int omy certs here. i'm starting with:
Server+, then Security+ (DoD mandated) then CCNA and then the CISSP.
MAYBE go back n get my MCSE after that.
A buddy of mine is sending me materisal sot study for a position with him when I get home, so gonna add THAT to my reading list...will deal with Unix...blech..never liked it...but at least now I guess Unix has a GUI to work with? I HATE THE VI EDITOR!
I'm finding out that other companies here are paying up to about 50k/year more than what I'm making to do nearly the same thing...so after a couple more months and another cert or two...am gonna apply to them.
VI is the bomb..........You have to learn LINUX!!
3/31/09
Fullbody
* 8 minutes of intervals on treadmill up to 12.5 rate
** Higher reps today
Push Press
135 x 6
135 x 6
135 x 8
135 x 8
SLDL
245 x 5
245 x 5
* low back a little sore from Monday
T-bar Row
135 x 10 (3 sets)
Dips
20
15
12
Hanging Leg Raise
+8lbs x 15
+15lbs x 12
Trunk Pulldowns
97.5 x 20 (2 sets)
DB Curls
45 x 10 (2 sets)
* arm feels pretty good. I haven't been able to do curls for about 18 months.
Lying BW Triceps Press
25 (2 sets)
Leg Press Machine
200 x 20 (3 sets)
Supinated Close Grip Pullups
10
Supinated Wide Grip Pullups
10
Fullbody
* 8 minutes of intervals on treadmill up to 12.5 rate
** Higher reps today
Push Press
135 x 6
135 x 6
135 x 8
135 x 8
SLDL
245 x 5
245 x 5
* low back a little sore from Monday
T-bar Row
135 x 10 (3 sets)
Dips
20
15
12
Hanging Leg Raise
+8lbs x 15
+15lbs x 12
Trunk Pulldowns
97.5 x 20 (2 sets)
DB Curls
45 x 10 (2 sets)
* arm feels pretty good. I haven't been able to do curls for about 18 months.
Lying BW Triceps Press
25 (2 sets)
Leg Press Machine
200 x 20 (3 sets)
Supinated Close Grip Pullups
10
Supinated Wide Grip Pullups
10
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
gonna have to...especially with that stuff my buddy wants me to learn.VI is the bomb..........You have to learn LINUX!!
Good lookin' workout!
4/2/09
UPPER Body
* Pressed for time today - done in 30 minutes.
** 4 minute warmup on tread
*** All RIs 60 seconds
Smith Bench
185 x 15
Wide Grirp Pullups
15
Smith Bench
185 x 15
Wide Grirp Pullups
15
Smith Bench
185 x 15
Wide Grirp Pullups
15
Push Press
95 x 15
Hammer Shrugs
270 x 10
Push Press
95 x 15
Hammer Shrugs
180 x 15
Push Press
95 x 15
Hammer Shrugs
180 x 15
Machine Row
200 x 8
Medicine Ball Pushup
20
Machine Row
200 x 8
Medicine Ball Pushup
20
## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.
UPPER Body
* Pressed for time today - done in 30 minutes.
** 4 minute warmup on tread
*** All RIs 60 seconds
Smith Bench
185 x 15
Wide Grirp Pullups
15
Smith Bench
185 x 15
Wide Grirp Pullups
15
Smith Bench
185 x 15
Wide Grirp Pullups
15
Push Press
95 x 15
Hammer Shrugs
270 x 10
Push Press
95 x 15
Hammer Shrugs
180 x 15
Push Press
95 x 15
Hammer Shrugs
180 x 15
Machine Row
200 x 8
Medicine Ball Pushup
20
Machine Row
200 x 8
Medicine Ball Pushup
20
## Saw the doc today. I will have a pin put in my finger next Tuesday. It will keep my finger straight for 6 weeks then I'll have the pin removed. It's an out patient surgery. No basketball for a while.
are you still going to be able to work out like you do at least? Can you improvise with the finger straight?
I'm sure I'll figure something out. My grip may be a little off but it should not be that big of a deal. I'm more concerned about getting it wet since boating season is almost here
Also - my typing will definitely slow down 
4/4/09
LOWER
* 10 minutes of intervals (8/10/12/10 rates) on tread
Squat
225 x 10
275 x 3
225 x 8
* No knee pains
SLDL
225 x 8
225 x 8
* no grip due to brace on pinky
Seated Calf Raises
45 x 15 (3 sets)
Overhead Squats holding 45lb plate
15
15
Core:
Swiss Ball Rollouts
15
15
Leg Lifts
35
30
Trunk Pulldowns
97.5 x 15
97.5 x 12
* no grip again.......
Decline Situps
+8 lbs x 10
12
LOWER
* 10 minutes of intervals (8/10/12/10 rates) on tread
Squat
225 x 10
275 x 3
225 x 8
* No knee pains
SLDL
225 x 8
225 x 8
* no grip due to brace on pinky
Seated Calf Raises
45 x 15 (3 sets)
Overhead Squats holding 45lb plate
15
15
Core:
Swiss Ball Rollouts
15
15
Leg Lifts
35
30
Trunk Pulldowns
97.5 x 15
97.5 x 12
* no grip again.......
Decline Situps
+8 lbs x 10
12
4/7/09
Surgery:
Had a pin implanted in right pinky yesterday. Should get it taken out in 6 weeks. Debating whether or not to hit the gym tonight. My finger is throbbing pretty good. Looks like I'll be using a lot of machines for a while.
Description
Mallet Finger Injuries - Orthogate - Improving orthopedic care, education and research with Internet technologies
Surgery:
Had a pin implanted in right pinky yesterday. Should get it taken out in 6 weeks. Debating whether or not to hit the gym tonight. My finger is throbbing pretty good. Looks like I'll be using a lot of machines for a while.
Description
Mallet Finger Injuries - Orthogate - Improving orthopedic care, education and research with Internet technologies
4/08/09
UPPER
* 5 minutes on tread
** RIs 60 seconds
Xplode Incline Press
330 x 8
330 x 6 (2 sets)
330 x 5 (2 sets)
380 x 3
430 x 2
270 x 12
Supinated Grip Pullups
10 (4 sets)
* it was tough to hold on to the bar without using my pinky
Push Press
135 x 5 (3 sets)
Machine Row
200 x 7 (2 sets)
* same problem as pullups
Smith CG Press
225 x 5
185 x 10
185 x 9 (2 sets)
EZ Bar Curls
85 x 12 (3 sets)
Not a bad workout considering I had surgery less than 24 hours ago. Tomorrow I'll do a LOWER and CORE workout.
UPPER
* 5 minutes on tread
** RIs 60 seconds
Xplode Incline Press
330 x 8
330 x 6 (2 sets)
330 x 5 (2 sets)
380 x 3
430 x 2
270 x 12
Supinated Grip Pullups
10 (4 sets)
* it was tough to hold on to the bar without using my pinky
Push Press
135 x 5 (3 sets)
Machine Row
200 x 7 (2 sets)
* same problem as pullups
Smith CG Press
225 x 5
185 x 10
185 x 9 (2 sets)
EZ Bar Curls
85 x 12 (3 sets)
Not a bad workout considering I had surgery less than 24 hours ago. Tomorrow I'll do a LOWER and CORE workout.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
wow/...u can do that right after surgury? You sir, are an animal!
How do u like those over head squats?
How do u like those over head squats?
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
I'll have to give them a whirl
4/11/09
FULLBODY
* 10 minutes on tread
Squat
225 x 5 (4 sets)
Supinated Close Grip Pullups
12 (3 sets)
Decline Situps
20 (3 sets)
SLDL
135 x 15 (3 sets)
Lying BW Triceps Press
20 (3 sets)
One Armed Machine Row
120 x 12 (2 sets)
Chest Press Machine
195 x 8 (3 sets)
Leg Press Machine
300 x 10
360 x 10
380 x 7
FULLBODY
* 10 minutes on tread
Squat
225 x 5 (4 sets)
Supinated Close Grip Pullups
12 (3 sets)
Decline Situps
20 (3 sets)
SLDL
135 x 15 (3 sets)
Lying BW Triceps Press
20 (3 sets)
One Armed Machine Row
120 x 12 (2 sets)
Chest Press Machine
195 x 8 (3 sets)
Leg Press Machine
300 x 10
360 x 10
380 x 7
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
Hey bud!
Happy Easter to you and your family!
Happy Easter to you and your family!
Thanks B. You too. Did you get a chocolate bunny?
4/13/09
FULLBODY
* 10 minutes of intervals on treadmill (7/9/11/12.5 rates)
Chins
12
10
9
* these were tough with a bad finger
Super Squats
10 plates x 10 (3 sets)
Xpload Incline Press (level 1)
340 x 8
340 x 5 (3 sets)
Xpload Incline Press (level 2)
340 x 4
Xpload Incline Press (level 3)
270 x 8
* more stress on the shoulders as the levels go up
Lying leg lifts
35
35
20
Reverse Fly
35 x 12
35 x 10
35 x 9
Dips
20
15
Decline Situps
20
15
Row machine
180 x 7
150 x 12
Planks
60 seconds (2 sets)
Hanging Leg Raise
15
FULLBODY
* 10 minutes of intervals on treadmill (7/9/11/12.5 rates)
Chins
12
10
9
* these were tough with a bad finger
Super Squats
10 plates x 10 (3 sets)
Xpload Incline Press (level 1)
340 x 8
340 x 5 (3 sets)
Xpload Incline Press (level 2)
340 x 4
Xpload Incline Press (level 3)
270 x 8
* more stress on the shoulders as the levels go up
Lying leg lifts
35
35
20
Reverse Fly
35 x 12
35 x 10
35 x 9
Dips
20
15
Decline Situps
20
15
Row machine
180 x 7
150 x 12
Planks
60 seconds (2 sets)
Hanging Leg Raise
15
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
no...
...I may get a few AFTER THE FACT...do people not understand the nature of a bodybuilder? I can only eat a chocolate bunny ON easter for the cals to not count! Its some sort of tempural flux in the universe..and they MISSED it. 
BUT! I did get some girl scout cookies...thin mints. Almost makes up for it!
4/15/09
FULLBODY
* 10 minutes on treadmill (various inclines and speeds)
Xpload incline press (level 6) * closer to a shoulder press
180 x 15
230 x 12
270 x 8
270 x 5
270 x 5
T-bar Row
135 x 10 (3 sets)
Leg Press
400 x 8 (3 sets)
Swiss Ball Rollouts
15 (3 sets)
Pushups on Kettleballs
15
EZ Bar Curl
95 x 8
Pushups on Kettleballs
15
EZ Bar Curl
95 x 8
Pushups on Kettleballs
20
EZ Bar Curl
95 x 8
Lunge
95 x 10 steps (each leg)
OH Squat holding 45lbs
20 (2 sets)
FULLBODY
* 10 minutes on treadmill (various inclines and speeds)
Xpload incline press (level 6) * closer to a shoulder press
180 x 15
230 x 12
270 x 8
270 x 5
270 x 5
T-bar Row
135 x 10 (3 sets)
Leg Press
400 x 8 (3 sets)
Swiss Ball Rollouts
15 (3 sets)
Pushups on Kettleballs
15
EZ Bar Curl
95 x 8
Pushups on Kettleballs
15
EZ Bar Curl
95 x 8
Pushups on Kettleballs
20
EZ Bar Curl
95 x 8
Lunge
95 x 10 steps (each leg)
OH Squat holding 45lbs
20 (2 sets)
4/17/09
FULLBODY
* 5 minutes on tread to warmup
** Kept RIs to 60 secs
Supinated Grip Pullups (close)
10
10
Medium Sup Grip Pullups
10
Wide SupGrip Pullups
9
Squat
225 x 12 (2 sets)
Smith CG Press
185 x 15
185 x 12
185 x 10
Lying Leg Lifts
50
30
Reverse Fly
40 x 12
40 x 10 (2 sets)
Lying Triceps Press
15
* stopped...shoulder pain
SLDL
135 x 10
185 x 15
235 x 4
235 x 5
Side Raise
25 x 10 (2 sets)
Trunk Pulldowns
97.5 x 15 (3 sets)
Roman Chair Leg Lifts
20 (2 sets)
OH Squats holding 45 lb plate
15 (2 sets)
** It's about time for a workout shift. My left shoulder started to get better but the pain is back..probably from the 3 FB workouts so I'm going to limit my OH Pressing and only do pushing exercises 1 to 2 days to see if things get better. Also many of my normal exercises are not feasible with this pin in my finger. I will get the pin pulled out on 5.21.09 so I have 5 weeks to go. I'm thinking an Upper/Lower/Fullbody split or maybe a Pull/Push/Legs routine. I'll probably add in more core and cardio since summer time is almost here.
FULLBODY
* 5 minutes on tread to warmup
** Kept RIs to 60 secs
Supinated Grip Pullups (close)
10
10
Medium Sup Grip Pullups
10
Wide SupGrip Pullups
9
Squat
225 x 12 (2 sets)
Smith CG Press
185 x 15
185 x 12
185 x 10
Lying Leg Lifts
50
30
Reverse Fly
40 x 12
40 x 10 (2 sets)
Lying Triceps Press
15
* stopped...shoulder pain
SLDL
135 x 10
185 x 15
235 x 4
235 x 5
Side Raise
25 x 10 (2 sets)
Trunk Pulldowns
97.5 x 15 (3 sets)
Roman Chair Leg Lifts
20 (2 sets)
OH Squats holding 45 lb plate
15 (2 sets)
** It's about time for a workout shift. My left shoulder started to get better but the pain is back..probably from the 3 FB workouts so I'm going to limit my OH Pressing and only do pushing exercises 1 to 2 days to see if things get better. Also many of my normal exercises are not feasible with this pin in my finger. I will get the pin pulled out on 5.21.09 so I have 5 weeks to go. I'm thinking an Upper/Lower/Fullbody split or maybe a Pull/Push/Legs routine. I'll probably add in more core and cardio since summer time is almost here.
4/20/09
FULLBODY
* Decided to only lift 2 days this week without any OH movements to give my shoulder a break
** 10 minutes of intervals (8,9,10,11 rates)
Deads
315 x 5 (2 sets)
Chins
12, 9
Lying Leg Lifts
40, 30
Xpload Incline Press (level 1)
340 x 7, 5, 5, 4
T-bar Row
135 x 12, 10
Hanging Leg Raise
15 (2 sets)
Trunk Pulldowns
97.5 x 15, 12
FULLBODY
* Decided to only lift 2 days this week without any OH movements to give my shoulder a break
** 10 minutes of intervals (8,9,10,11 rates)
Deads
315 x 5 (2 sets)
Chins
12, 9
Lying Leg Lifts
40, 30
Xpload Incline Press (level 1)
340 x 7, 5, 5, 4
T-bar Row
135 x 12, 10
Hanging Leg Raise
15 (2 sets)
Trunk Pulldowns
97.5 x 15, 12
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
you sir, are a machine! How long did that take?
Thanks B. Total time including warmup was 45 minutes. I've been having some nagging injuries so I decided to cut some volume this week. The deads felt OK. I haven't done conventional deads in a while. The chins felt real good. I'm trying to hit my pecs on the bar so I'm getting some good ROM. It's a nice break from doing the heavy weighted chins.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 53
- Location
- Colorado Springs, Colorado
way to go!
i guess was lazy...as long as my chin cleared the bar, I was happy...but now that I'm starting from scratch again, might as well do them as you do!
i guess was lazy...as long as my chin cleared the bar, I was happy...but now that I'm starting from scratch again, might as well do them as you do!
4/24/09
Fullbody
* 10 minutes of intervals on tread (8,10,12,12.5 rates)
** RIs 60-75 seconds
Squat
225 x 13
225 x 10
225 x 5 (slowed tempo)
Supinated Grip Pullups
15 (close)
12 (medium)
9 (wide)
Smith Bench
185 x 14
185 x 12
185 x 10
Smith CG Bench
135 x 16
135 x 10
Trunk Pulldowns
97.5 x 15 (2 sets)
Machine Row
180 x 8 (2 sets)
Lying Leg Lifts
40
* Legs were fresh but still had shoulder pain.
Fullbody
* 10 minutes of intervals on tread (8,10,12,12.5 rates)
** RIs 60-75 seconds
Squat
225 x 13
225 x 10
225 x 5 (slowed tempo)
Supinated Grip Pullups
15 (close)
12 (medium)
9 (wide)
Smith Bench
185 x 14
185 x 12
185 x 10
Smith CG Bench
135 x 16
135 x 10
Trunk Pulldowns
97.5 x 15 (2 sets)
Machine Row
180 x 8 (2 sets)
Lying Leg Lifts
40
* Legs were fresh but still had shoulder pain.