Weighted vest, combos, circuits, plyos and bag work

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  1. #46
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    8/6/08

    Fullbody


    8 minutes on tread

    1.5 minutes at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 10.0
    1 minute at 4.0
    1 minute at 12.0
    1.5 minutes at 4.0

    ** All RIs 60 seconds

    Trap Bar Deads
    455 x 3
    315 x 20
    315 x 15

    Opposite Grip Pullups
    12
    10

    Kettle Ball Pushups (handles on floor)
    25
    20

    Row Machine
    255 x 8
    255 x 8

    Standing One Armed DB Press
    70 x 8
    70 x 7

    Wide Grip Pullups
    10
    8

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

    Machine Bench
    175 x 10
    175 x 7

    Hanging Leg Raise
    15
    15

    STRETCH!
    Do it!

  2. #47
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    Quote Originally Posted by yellowmoomba View Post
    Thanks......What about you .. still lifting?
    Yes sir. I've been goaded into running a marathon next year, so I've started training for that. But being my vain self, I do not want to have a runners body ... so I have to keep up with the gym to keep up my physical appearance. LOL
    Now rollin' with the Raider

  3. #48
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    8/10/08

    Fullbody


    8 minutes on tread

    2 minutes at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 4.0
    1 minute at 10.0
    1 minute at 4.0

    Xpload Incline Press
    360 x 6
    450 x 2
    450 x 2
    470 x 1 | RP | 1
    490 x 1
    500 x 1
    450 x 1 | RP | 1 | RP | 1 | RP | 1
    360 x 6 | RP | 3 | RP | 2

    Wide Grip Pullups
    12
    12
    12

    T-Bar Row
    225 x 1
    205 x 3
    205 x 3
    205 x 3

    Squat
    225 x 20

    DB Press
    75 x 20
    75 x 11

    Leg Press
    240 x 20
    300 x 10

    Hanging Leg Raise
    20
    20
    Do it!

  4. #49
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    Quote Originally Posted by naturaltan View Post
    Yes sir. I've been goaded into running a marathon next year, so I've started training for that. But being my vain self, I do not want to have a runners body ... so I have to keep up with the gym to keep up my physical appearance. LOL
    Wow........that's 26 more miles than I want to run
    Do it!

  5. #50
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    8/12/08

    Fullbody

    10 minutes on tread

    3 minutes at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 4.0
    1 minute at 10.0
    2 minute at 4.0


    Super Squats
    6 plates x 3
    10 plates x 5
    12 plates x 5
    14 plates x 5
    16 plates x 5
    18 plates x 4
    10 plates x 15

    Chins
    16
    12

    Dips
    25
    15

    DB Row
    130 x 18
    130 x 15

    Push Press
    155 x 5
    155 x 5
    155 x 5

    Smith CG Press
    225 x 5
    235 x 4
    245 x 3
    255 x 2
    275 x 1

    SLDL
    245 x 10
    245 x 6
    Do it!

  6. #51
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    8/12/08

    Fullbody

    10 minutes on tread

    3 minutes at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 4.0
    1 minute at 10.0
    2 minute at 4.0

    ** kept RIs at 60 seconds

    Super Squats
    6 plates x 3
    10 plates x 5
    12 plates x 5
    14 plates x 5
    16 plates x 5
    18 plates x 4
    10 plates x 15

    Chins
    16
    12

    Dips
    25
    15

    DB Row
    130 x 18
    130 x 15

    Push Press
    155 x 5
    155 x 5
    155 x 5

    Smith CG Press
    225 x 5
    235 x 4
    245 x 3
    255 x 2
    275 x 1

    SLDL
    245 x 10
    245 x 6
    Do it!

  7. #52
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    todays workout was so awesome he did it twice!!!


  8. #53
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    Quote Originally Posted by Stewart20 View Post
    todays workout was so awesome he did it twice!!!

    Someone's a funny guy
    Do it!

  9. #54
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    Nice going, dude





  10. #55
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    8/15/08

    Fullbody

    ** 10 minutes on tread

    Trap Bar Deads
    365 x 12
    365 x 12

    Supinated Grip Pullups
    12
    12

    Kettle Ball Pushups (handles on floor)
    21
    20

    Row Machine
    255 x 8
    255 x 7

    Clean - Front Squat - Push Press COMBO
    135 x 5
    145 x 4
    155 x 2
    175 x 1
    195 x 0 (got the clean and the front squat but lost the bar on the press)
    135 x 5

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

    BW Triceps Press
    15
    15
    Do it!

  11. #56
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    8/16/08

    45 minute walk/jog with the dog
    Do it!

  12. #57
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    With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.

  13. #58
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    Quote Originally Posted by Double D View Post
    With those kinds of workouts you ought to be rocking any marathon out. Looking pretty good.
    Where ya been?
    Do it!

  14. #59
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    8/18/08

    Fullbody

    10 minutes on tread

    3 minutes at 4.0
    1 minute at 8.0
    1 minute at 4.0
    1 minute at 9.0
    1 minute at 4.0
    1 minute at 10.0
    2 minute at 4.0

    ** kept RIs at 60 seconds

    Muscle Ups
    1
    2
    2

    DB Snatch
    90 x 3
    90 x 3
    105 x 1
    105 x 1

    Supinated Grip Pullups
    15
    12

    Incline Bench
    135 x 15
    185 x 5

    T-bar Row
    135 x 11
    135 x 10

    Incline Fly
    70 x 10

    Reverse Fly
    45 x 6
    40 x 8

    Standing Piston Shoulder Press
    45 x 10 (each)
    45 x 8 (each)

    Leg Press
    300 x 10
    400 x 8
    460 x 4

    Overhead Triceps Press
    97.5 x 5
    87.5 x 10

    2 Medicine Ball Pushups
    20
    20

    Side Bends
    85 x 10
    85 x 10
    Do it!

  15. #60
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    ...forgot to add

    DB Bulgarian Split Squats

    95 x 1
    95 x 2
    95 x 2
    Do it!

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