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Weighted vest, combos, circuits, plyos and bag work

IML Gear Cream!
9/23/08

FULLBODY

* RIs were 60 seconds except on squats which were 90 seconds

** 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 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
30 secs at 12.0
30 secs at 4.0

Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 6

Squat
225 x 10
225 x 10
225 x 10
225 x 10

Wide Grip Pullups
12
12

Standing DB Press
55 x 10
55 x 10

DB Lunge
75 x 6
75 x 4

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

Hanging Leg Raise
15
15

BW Triceps Press
20
20

- The 60 second RIs were kicking my ass on the exercises where I did 3 or 4sets.

**** 10 minutes on treadmill at 4.0 on various inclines from 5.0 - 9.0
 
Awww...I have seen some crossfitters using only 1 kettlebell and doing like a close grip pushup
 
9/25/08

FULLBODY

* shot around for 15 minutes to warmup

DB Press
90 x 9
90 x 8
90 x 5

Sumo Deadlift
315 x 5

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Deadlift
315 x 3

Sumo Deadlift
315 x 3

Clean | Front Squat | Push Press COMBO
135 x 5
135 x 5
135 x 5


Lying BW Triceps Press

20
20

DB Row
120 x 12
120 x 12

Leg Raises
20
20
 
9/27/08

FULLBODY

* 10 minutes on tread

Xpload Incline Press
400 x 3
400 x 2
400 x 2
360 x 4
360 x 4
360 x 4
360 x 4
360 x 4

Weighted Supinated Grip Pullups
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 5
BW +45 x 4

Super Squats
10 plates x 5
10 plates x 10
10 plates x 13

Row Machine * new one
180 x 10
225 x 8
225 x 6

Smith Bench
4 plates x 6
4 plates x 6
4 plates x 5
4 plates x 4

SLDL
225 x 10

** Weights were a little off/light today.

*** Heading to Vegas tomorrow until Friday for a IT/Legal seminar. Hopefully Caesar's has nice gym.
 
looking good YM:thumb:

how are you liking the fullbody workouts anyway?

I have been doing them for the last 2-3 years. It's great when you need to have a flexible program. I've made good strength gains. I have not made much of a change as far as physical features but I attribute that to diet more than anything else.
 
10/4/08

Was in Vegas for the last 6 days for a seminar. I worked out in the hotel gym on Monday ($25/day), then worked out in my hotel gym on Tuesday and Thursday (pushups, band exercises for back, shoulders and arms, crunches).

I'm going to the gym later today. I'm glad to be home.
 
I miss Vegas...:( we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome :thumb:
 
I miss Vegas...:( we haven't been there in a while. $25 a day to workout,, yowza!!!

Workouts still look awesome :thumb:

Thanks Katt.

Vegas is a lot more fun when you go there for a bachelor party rather than a conference....
 
10/4/08

FULLBODY

** 10 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
1 minute at 11.0
1 minute at 4.0

-- RIs 1 minute for all sets except Trap Bar Deads which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few.

Trap bar Deads
315 x 15
315 x 12
315 x 12

Xpload Incline Press
360 x 6

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 5

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
360 x 4

Weighted Chins
BW +45 x 6

Xpload Incline Press
180 x 20

Chins
BW x 10

Push Press
145 x 7
145 x 6

T-bar Row
135 x 8
135 x 8

Leg Press
300 x 10
300 x 10

*** 10 minutes on tread at 4.0 rate and 5.0 incline
 
10/6/08

FULLBODY

** 10 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
1 minute at 11.0
1 minute at 4.0

-- RIs 1 minute for all sets except on Squats which were 2 minutes -- I also slowed the tempo down so my reps definitely dropped a few (again).

Weighted Dips
BW +45 x 10
BW +45 x 8
BW +45 x 8

Weighted Pullups
BW +45 x 8
BW +45 x 6
BW +45 x 5

Squats
225 x 15
225 x 12
225 x 12

One Armed Standing DB Press
65 x 8
65 x 8

Machine Row
200 x 8
200 x 8

Hanging Leg Raise
15
15

*** 5 minutes on tread
 
kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again :rolleyes:
 
kudos to you for having only 1 minute between sets, even 2 minutes on squats is awesome....I remember that pain..... I'm not quite ready to go there again :rolleyes:

1 min RIs aren't too bad ... the 30 second RIs are tough...:nail:
 
10/8/08

FULLBODY

** 10 minutes on tread

-- 60 second RIs for all sets except on SLDL which were 90 seconds -- I also slowed the tempo down so my reps definitely dropped a few (again). My tempo is a 1 positive /4 negative

Supinated Grip Pullups
10

Push Press
135 x 12

Supinated Grip Pullups
10

Push Press
135 x 8

Supinated Grip Pullups
9

Push Press
135 x 7

SLDL
245 x 7
245 x 6
245 x 5

Smith CG Press
4 plates x 4
4 plates x 3
4 plates x 3
4 plates x 3

DB Row
130 x 12
130 x 10

Leg Press
300 x 10
300 x 10

Trunk Pulldowns
97.5 x 10
97.5 x 10

** 8 minutes on tread
 
...forgot to add

Triceps BW Press
20
20

Straight Bar Curls
80 x 12
80 x 8
 
10/11/08

Fullbody

** 10 minutes on tread (up to 12.5 rate)

Xpload Incline Press
360 x 5
410 x 3
410 x 3
450 x 1
450 x 1
360 x 4
360 x 4

Weighted Chins
BW +45 x 8
BW +45 x 8
BW +90 x 3 | dropset | BW x 12

Incline Fly
65 x 12
65 x 10

Machine Row
245 x 8
245 x 6

Super Squat
6 plates x 15
* stopped - my left knee hurts

Clean / Front Squat / Push Press COMBO
135 x 5
135 x 4

Hanging Leg Raise
15
15
15
 
you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.
 
you love that xplode machine don't you?

still doing great on the chins I see. I am falling back in love with chins, recently, I decided to move my grip a bit wider on my bar, and I love them so much more now, my back gets toasted, and I am able to pull more weight with the grip underhand, so I love them again. pullups just aggrevate my forearms, so I really don't do them anymore.

I like the xplode machine because I can put a lot of weight on it :D

You can never go wrong with chins :thumb:
 
IML Gear Cream!
I was in Toronto this week. I squeezed in a 1/2 hour upper body workout in on Wednesday. I'm heading to the gym later today.

DB Press
50 x 25
50 x 18
50 x 15

DB Row
50 x 15 (3 sets)

Standing DB Press
50 x 10 (3 sets)

DB Curl
50 x 6 (3 sets)

Lying BW Press
20
20

Lateral Raise
25 x 15

Front Raise
20 x 15

Incline Fly
50 x 15
 
10/17/08

Fullbody

* 10 minutes on tread

** All RIs 60 seconds

Weighted Pullups
BW +45 x 5

Dips
20

Weighted Pullups
BW +45 x 5

Dips
15

Weighted Chins
BW +45 x 5

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Squat
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

Xplode Incline Press | T-bar Row superset
270 x 8 | 135 x 8

SLDL
225 x 10
225 x 10

*** 5 minutes on tread
 
10/20/08

Fullbody

* 8 minutes on tread

- Did a fullbody circuit to start today. I hit 475 on TB Deads again. That's about as heavy as I want to go. I think I'm going to stick with 405 or below since I really feel in in my lower back once I go over 455. I did more core today than normal which will be a new focus for me. I tried to keep most of the rep ranges around 10.

** All RIs 60 seconds

Chins
10

Push Press
135 x 10

Trap Bar Deads
315 x 10

Chins
10

Push Press
135 x 10

Trap Bar Deads
405 x 5 (RI 2 minutes)
475 x 1 (RI 2 minutes)
315 x 10

Chins
10

Push Press
135 x 10

Hanging Leg Raise
10
10

Reverse Fly
40 x 10
40 x 8

Lying Leg Raise
20
20
20

Trunk Pulldown
97.5 x 15
97.5 x 15

Hanging Leg Raise
10

Swiss Ball Stretch
5 minutes

Smith CG Press
4 plates x 4
4 plates x 4
4 plates x 4

* 5 minutes on tread on 5.0 incline
 
10/22/08

Fullbody

* 10 minutes on tread (up to 12.5)

** All RIs 60 seconds

Squats
225 x 8
225 x 5
* stopped - low back still sore from Monday

Incline DB Press
(75%) 75 x 10
(60%) 75 x 9
(45%) 75 x 7
(30%) 75 x 7
(15%) 75 x 7
Flat 75 x 7

Machine Row
200 x 8
200 x 6
200 x 6

(used 4 count tempo for Dips and Pullups)
Dips
12

Pullups
8

Dips
10

Pullups
8

Dips
8

Pullups
6

Hanging Leg Raise
15
15

Leg Press
240 x 12
240 x 12

DB Curl
45 x 12

Lying Tricep Press
20

** 10 minutes on tread

*** 5 minutes of stretching

**** Hot tub for 20 minutes
 
10/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
5

Clean / Front Squat / Push Press Circuit
135 x 5

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

Clean / Front Squat / Push Press Circuit
135 x 4

Supinated Grip Pullups
8

BW Rows | Kettleball Pushups Superset
20 | 20

BW Rows | Kettleball Pushups Superset
15 | 15

BW Rows | Kettleball Pushups Superset
20 | 20

Decline Situps
20
15
12

Super Squat
10 plates x 10
10 plates x 10
 
10/26/08

FULLBODY

* 10 minutes on tread

** RIs 60 seconds

Hanging Leg Raises
15
15

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Chins SUPERSET
270 x 10 | 10

Xpload Incline Press | Pullups SUPERSET
270 x 10 | 8

Xpload Incline Press | Chins SUPERSET
270 x 10 | 8

Squat
225 x 5
235 x 8
245 x 8
255 x 5
225 x 5 (paused at the bottom)

Planks
60 seconds
45 seconds

SLDL
245 x 8
245 x 7

Swiss ball DB Piston Press
50 x 15

Swiss ball One Armed DB Press
50 x 15

Eagle Situps
25
25

Machine Row
200 x 8
200 x 7

Lying Leg Lifts
30
25
 
10/28/08

FULLBODY

* 14 minutes on tread

** 60 second RIs

Snatch Grip Deads
225 x 5
225 x 5
225 x 5

Push Press
135 x 5

Side to Side Pullups
8

Push Press
135 x 6

Side to Side Pullups
6

Push Press
135 x 6

Supinated Grip Pullups
12

Dips
15

Deadlift
225 x 12

Dips
15

Deadlift
225 x 12

Dips
10

Trunk Pulldowns
97.5 x 15
97.5 x 15

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 20

T-bar Row | Lying BW Tricep Press SUPERSET
135 x 8 | 15

Leg Press
300 x 15
300 x 15

Woodchoppers
42.5 x 10 per side
42.5 x 10 per side

Incline Fly
65 x 10
65 x 10
65 x 5

Seated Bench Press
175 x 6
175 x 6
175 x 4
 
10/30/08

FULLBODY

* 10 minutes on tread (intervals)

* All RIs were 60 seconds except CG Press which were 30 seconds for the first 4 sets then 45 seconds for the last four sets

DB Snatch
90 x 3 (5 sets each arm)

Smith CG Press
235 x 3 (8 sets)

Super Slow Pullups
12
8
8

Rope Suplex
32.5 x 10
32.5 x 10
32.5 x 10

Cable Punch
32.5 x 10
37.5 x 10
42.5 x 10

Reverse Fly
40 x 8
40 x 6

Super Squat
10 plates x 8
12 plates x 8
12 plates x 8
 
11/1/08

Fullbody

* 8 minutes on tread (intervals 8/10/12)

Trap Bar Deads
315 x 15

Push Press
135 x 8

Close Supinated Grip Pullups
12

Trap Bar Deads
315 x 15

Push Press
135 x 12

Close Supinated Grip Pullups
10

Reverse Kettle Ball Pushup
20
20

DB Row
130 x 12

Hanging Leg Raise
12
12

Trunk Pulldowns
97.5 x 15

Dips
17

Straight Bar Curl
85 x 8

Dips
12

Reverse Curl
65 x 8

Decline Leg Raise
30
30
 
11/3/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Clean / Front Squat / Push Press Circuit
165 x 3
165 x 3
135 x 3

Wood Chopper
47.5 x 10 each side
47.5 x 10 each side

Cable Punch
47.5 x 15
47.5 x 12

Hanging leg Raise
12
12

Squats
225 x 5
275 x 3
275 x 3

Leg Lifts
30
30

Chins
12
9

Fly Press
75 x 5
75 x 4

Machine Row
200 x 6
200 x 5

Lying BW Triceps Press
20
15

Swiss Ball Crunch holding 35lb
30
30

* 5 minutes on tread on 5% incline
 
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