Weighted vest, combos, circuits, plyos and bag work

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  1. #16
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    Sick workout buddy.

  2. #17
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    7/11/08

    Fullbody

    * weight 188

    ** All RIs were 60 secs

    ** I wore a 15 lbs weighted vest for the entire workout

    10 minutes on tread

    1 minute at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 10.0
    1 minute at 4.0
    45 seconds at 12.5
    45 seconds at 4.0
    1 minute at 8.0
    1 minute at 4.0
    (30 seconds lost in changing speeds)


    Super Squat Machine
    16 plates x 5
    16 plates x 5
    16 plates x 5
    16 plates x 5

    One Armed DB Press
    80 x 8
    80 x 8
    80 x 8

    DB Row
    100 x 15
    100 x 12

    Hanging Leg Raise
    15
    15

    Straight Arm Pulldowns (using an incline bench)
    87.5 x 10
    87.5 x 10

    SLDL
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    Dips - slow
    10
    8

    Pullups - slow
    8
    6

    Great workout....I was sweating like crazy again. I love using the weighted vest.
    Do it!

  3. #18
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    Quote Originally Posted by Double D View Post
    Sick workout buddy.
    Thanks DD. Have you leaned out quite a bit since you started doing CF?
    Do it!

  4. #19
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    My diet isnt very good most of the time, but I have noticed a pretty good difference in the past 4 months. Getting stronger while leaning out is nice.

  5. #20
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    hey yellowmoomba

    I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea..if that's alright with you? lol

  6. #21
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    Quote Originally Posted by Scarface30 View Post
    hey yellowmoomba

    I've never been in your journal before but I saw the name and it caught my attention. I really like the workouts you're doing in here, sounds like tough stuff but also my kind of stuff. once I am able to start going to the gym again, I might have to steal some of your idea..if that's alright with you? lol
    Sounds good. Welcome Why are you not in the gym?
    Do it!

  7. #22
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    Quote Originally Posted by yellowmoomba View Post
    Sounds good. Welcome Why are you not in the gym?
    well, I'm out in the field doing exploration (I work for a mining company as a geology student for the summer) at least 4 days a week, so that means I am not close to civilization and/or a gym. although I get one hell of a workout trekking through the woods all day carrying a pack full of rocks! lol

  8. #23
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    7/13/08

    Fullbody

    * Shot for about 15 minutes to warmup.

    ** Wore a 30 lb Weighted Vest

    6 minutes on tread

    1 minute at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 10.0
    1 minute at 4.0

    *** All RIs were 60 seconds

    Push Press 125 x 10

    Chins BW +30 x 8

    Push Press 125 x 10

    Chins BW +30 x 8

    Push Press 125 x 8

    Chins BW +30 x 6

    Leg Press
    220 x 15
    300 x 12
    340 x 10
    380 x 8

    SUPERSETS
    BW +30 Row 10
    Crossover Pushups on Med Ball 20

    BW +30 Row 10
    Crossover Pushups on Med Ball 18

    BW +30 Row 10
    Crossover Pushups on Med Ball 16

    BW +30 Squats
    25
    25

    Trunk Pulldowns
    102.5 x 20
    102.5 x 20

    Close Grip Press
    225 x 5
    225 x 2
    225 x 2

    Hanging Leg Raise
    15
    15

    Close Hand Postion Pushups
    20

    Wide Hand Position Pushups
    20

    **** 5 minutes on tread on 5.0 incline at 4.0 rate

    ***** Moving from the 15 lb to the 30 lb weighted vest made a little difference but not as much as I thought.
    Do it!

  9. #24
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    7/15/08

    Fullbody


    * Wore a 30 lb Weighted Vest

    8 minutes on tread

    1 minute at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 10.0
    1 minute at 4.0
    1 minute at 8.0
    1 minute at 4.0

    *** All RIs were 60 seconds (except TB deads)

    Xpload Incline Press
    320 x 5

    Supinated Grip Pullups
    6

    Xpload Incline Press
    410 x 3

    Supinated Grip Pullups
    8

    Xpload Incline Press
    410 x 3

    Supinated Grip Pullups
    8

    Xpload Incline Press
    410 x 3

    Supinated Grip Pullups
    8

    Xpload Incline Press
    425 x 3

    Supinated Grip Pullups
    8

    Xpload Incline Press
    425 x 3

    Supinated Grip Pullups
    7

    Trap Bar Deads (2 min RI)
    315 x 12
    315 x 12
    315 x 10

    Triceps BW Press
    10
    10
    10

    T-Bar Row
    160 x 7
    160 x 6
    160 x 6

    Swiss Ball Crunch holding 20lbs
    20
    20

    Hanging Leg Raise
    15
    15

    Planks (45 sec RI)
    45 secs
    45 secs
    45 secs

    *** 10 minutes on tread at 3.5 rate and 4.0 incline
    Do it!

  10. #25
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    How do you like the supinated grip pullups? I really like em!

  11. #26
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    Quote Originally Posted by Double D View Post
    How do you like the supinated grip pullups? I really like em!
    They are good. I try to switch my hand position every workout between supinated, wide grip and chins.
    Do it!

  12. #27
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    7/17/08

    Upper Body

    * Right hip flexor a little sore so it's a upper body workout only today

    6 minutes on tread

    1 minute at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 10.0
    1 minute at 4.0

    ** All RIs 60 secs

    Dips
    BW +45 x 8

    Pullups
    BW +45 x 8

    Dips
    BW +45 x 8

    Pullups
    BW +45 x 7

    Dips
    BW +45 x 8

    Pullups
    BW +45 x 6

    Xpload Shoulder Press
    180 x 12
    270 x 6
    270 x 6

    Row Machine
    255 x 6
    255 x 6
    255 x 6
    255 x 6

    Rope Overhead Triceps Press
    77.5 x 12
    77.5 x 8

    Bar Pullups
    8
    8

    Medicine Ball Pushups
    25
    20

    Side Raises
    25 x 10
    25 x 10

    Shrugs
    270 x 10
    270 x 10

    Machine Bench Press
    205 x 4
    205 x 4
    Do it!

  13. #28
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    Great new journal YM!

    Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL
    Now rollin' with the Raider

  14. #29
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    Quote Originally Posted by naturaltan View Post
    Great new journal YM!

    Your goal is to stay fit and LEAN OUT? I've never seen a picture of you, but I dont' see how with all the workouts you do regularly you would need to lean out. LOL
    NT -
    What a nice surprise How's the family? Where ya been?

    My weight fluctuates about 8 -10 pounds depending on the season. I've usually trained for sports but since I'm not playing much basketball or football I figured I could start training to stay healthy and look good I love my new workouts - using the weighted vest is awesome. I'm about 188 now. I'd like to drop one more inch on my waist. Other than that - I'm content.
    Do it!

  15. #30
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    7/18/08

    Lower Body

    8 minutes on tread

    1 minute at 4.0
    1 minute at 8.5
    1 minute at 4.0
    1 minute at 9.5
    1 minute at 10.5
    1 minute at 4.0 at 5.0 incline
    1 minute at 4.0 at 10.0 incline
    1 minute at 4.0 at 15.0 incline


    SLDL
    225 x 10
    300 x 4
    225 x 10

    Side Planks
    30 seconds
    30 seconds

    Super Squat Machine
    10 plates x 15
    10 plates x 10
    10 plates x 10

    Trunk Pulldowns
    102.5 x 20
    102.5 x 20

    DB Snatch
    80 x 6 (3 per side)
    80 x 6 (3 per side)

    Still pretty fresh. 40 minute workout today No pain in my leg.
    Do it!

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