Weighted vest, combos, circuits, plyos and bag work

[yellowmoomba]

4/20/19

Deadlift day

Trapbar Deads
315 x 8 (2 sets)
365 x 5
415 x 1 (2 sets)
440 x 1 (2 sets)
315 x 8 (2 sets)

Dips
15 (3 sets)

Pullups
10 (3 sets)

Weight: 190
Waist:37.25

 

[yellowmoomba]

10/15/19

Checking in....

Still lifting 4-6 days a week. I'm on a roll. "Exercised" the last 25 days in a row. Weight down from 195 to 186; Waist from 38.5 to under 37.

Upper / Lower Split

PB this summer: 510 on Trapbar Deads; Consistently pulling 470+ weekly; Trying to stay strong BUT not get hurt.

 

[Derek Wilson]

The idea is good. Good to go.

 

[yellowmoomba]

11/8/19

49 days of "40 minutes of exercise" in a row. Most of the time it was at the gym..All except 2-3 days included some kind of weights. 2-3 times was a 10-12 mile bike ride.

Goal was to drop 2"s on my waist (38.5 to 36.5) in 50 days ... CHECK - Waist was 36" tapped at the largest spot and get weight to 185 consistently....CHECK Down from 195'ish.

Clothes fit great. Size 33 jeans and shirt is 16.5 x 34/35 Slim

Weight today: 183, yesterday 184....Eating better has been key. No sweets, limited fast food and limited alcohol definitely helps. Most of the workouts have been upper/lower split; Usually doubling up on the sets - 12-16 "rounds" i.e - Bench / Row with no break in between (4 sets with medium/heavy weights) Sets 5-12 reps.

Example workout:

15 minutes on tread 5-10% incline / 4.0 speed
Bench 185 x 12 / Row 250 x 10 (4 rounds) No breaks = major heart rate increase
Dips 12-15 / Chins 10 (4 rounds) No breaks
Stand MP press / Hang Clean (4 rounds) No breaks
Triceps overhead press / Bicep/curl (4 rounds) No breaks
(lifting takes about 35 minutes)

No supplements except fish oil and multivits

 

[yellowmoomba]

3/13/20

Still hitting it 5-6 days a week. Upper / Lower Split.

Weight: 188
Waist: 36.5

Just did a Trapbar Deadlift of 500lbs; Sup Grip Pullups 15 and Dips are around 20'ish;

 

[yellowmoomba]

1/23/2021

Checking in:

Still hitting it 5-6 days a week. Upper/Lower split;

Hit 510 Trapbar DL in 2020; Did 500 today on the trapbar; 12 Pullups;

Wgt. 191 Waist 37

Shooting for 185 Waist under 36.5 / Should get there in a month;

 

[yellowmoomba]

10/5/2021

Random check-in

Weight:192

Still hitting the gym 5 days plus weekend surfing or bike rides. Surfing is just about done - the lake is starting to cool down.

It's fall season which means time to drop the 10lbs+ of summer fun. Started a few weeks ago at 199 - goal to get back to 185. 1/2 way there.

Still doing Upper/Lower/cardio/Upper/Lower routine. It works for my goals. Lift to release stress, work-off beer/food and deadlift 475-500lbs on a weekly basis.

 

[Pylon]

13 years in one journal? Dang, YM.

Hope you are well. Talk to you next time you check in!

 

[yellowmoomba]

13 years in one journal? Dang, YM.

Hope you are well. Talk to you next time you check in!

Hey Pylon. Not posting here anymore but checking in every few months. This was a very good site for me 2003-2012. Definitely kept me on track and learned a bit. Looking at old workouts and to see if others are still around. How are you doing?

I'm still hitting it 4-6 days - Finally hit 500 on TB deads in 2021 (no straps) / I messed my left wrist up a while ago and the doc said I should not lift anything over 225 ... LOL

Strength is up on Deads but down on pressing movements. Old Man Disease kicking in (bad / super-tight shoulders).

 

[yellowmoomba]

1/8/22

Lower

* getting back info it after a nice solid 9 days away from the gym; did lots of walking 3-4 miles a day but no weights.

30 min on tread on 4 incline and 4 speed

Trapbar Deads
240 x 5
330 x 1
380 x 1
430 x 1
450 x 1
330 x 5
225 x 25

Hamstring curls
80 x 12
90 x 12
100 x 12

Weight: 195

Put on the "holiday 10 lbs" since Thanksgiving. On a mission to get back to 185; Summer is not far away.

30 day goals:
Trapbar Dead 450 x 5 (no straps); Can do 425 x 5 now;
Pullups 15; Can do 12 now
Bench 275; ..245 now

Let's go!

 

[yellowmoomba]

1/12/23

Annual check in

Been on a cut for about 3 months......Summer/Fall got the best of me.

Weighed in a 183 today (down from 203lb since September). Still pulling 470'ish on Trapbar deads, 12 pullups and lots of pushups. Not too much benching - sore right shoulder. Completed 210 days in a row of "some kind of exercise" - 30 minutes and at least 250 cals burned according to my apple watch. The biggest impact has been cutting out bad foods (processed) and limiting drinking beer.

 

[yelllowmoomba]

Checking back in...my old account became deactivated but re registered.

12/17/23

Still lifting - 5 days

Looking for any of the old timers still posting on here....