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Weighted vest, combos, circuits, plyos and bag work

IML Gear Cream!
11/5/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

*** I forgot my planned workout so I did some random stuff today

Xpload Incline Press
410 x 3
410 x 3
410 x 3
270 x 11

Wide Grip Pullups
12
12

Supinated Close Grip Pullups
10

BW one legged squats
10
10

Dual Kettle Ball Swings
30 x 10
30 x 10

Standing One Armed DB Press
45 x 10
45 x 10

T-Bar Row
135 x 8
135 x 8

Pushups with feet on 12" box and hands on kettle balls
25
18

Reverse Fly
40 x 8
40 x 7

Skull Crushers
75 x 15

EZ Bar Curls
75 x 15
 
DICKBAG!
I hate that I can't train super-hard these days :(


Nice WO's! I'm with you!
:rocker:
 
11/7/08

FULLBODY

*14 minutes on tread

Not very motivated today but I went....:hmmm:

Hanging Leg Raise
15
15

Squat
255 x 7
225 x 10

Weighted Chins
BW +30 x 10
BW +55 x 5
BW +55 x 5

Push Press
145 x 8
145 x 7

SLDL
225 x 12
245 x 6

Circuit #1
Ab Wheel Rollout 5
Shoulder wide pushup 10
Close position pushup 10
Wide position pushup 10
Wide Grip Pullups 10

Circuit #2
Ab Wheel Rollout 10
Lying Triceps Press 12
Wide Supinated Grip Pullups 8
 
11/11/08

FULLBODY

*10 minutes on tread

** All RIs 60 seconds

Trapbar Deads
425 x 7
425 x 5
425 x 5

Supinated Grip Pullups
12
9
7

Dips
15
12
10

Wood Chopper
52.5 x 10 each side
52.5 x 10 each side

Cable Punch
52.5 x 15
52.5 x 10

Machine Row
200 x 6
200 x 6

Hanging leg Raise
15
15

One legged Super Squat
4 plates x 10
4 plates x 10

Lying leg raise
35
30

*** 10 minutes on tread at 4.0 rate on 5.0 incline
 
11/13/08

FULLBODY

*8 minutes on tread

** All RIs 60 seconds

Smith CG Press
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

Smith WG Press
225 x 5
225 x 5
225 x 5

Wide Grip Pullups
12
BW +55 x 5
BW +55 x 5
12

Clean / Front Squat / Push Press Circuit
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
* lower back still sore from Tuesday (plan was to use 165)

T-Bar Row
135 x 8
135 x 8
135 x 8

Hanging Leg Raise
15
15

Trunk Pulldowns
97.5 x 15
97.5 x 12

Pushups with feet on 18" box and hands on kettle balls
25
20

Leg Press
240 x 15
240 x 15
240 x 15

Side Bends
45 x 15
45 x 15

* 5 minutes on tread at 4.0 rate on 5.0 incline
 
11/15/08

FULLBODY

* 10 minute intervals on tread
- 8
- 10
- 12.5 rates


** All RIs 60 seconds

Squat
300 x 2 | dropset | 225 x 5
275 x 3
225 x 5 (slow)

Weighted Chins
BW + 70 x 5
BW + 70 x 5
BW + 70 x 4
BW + 70 x 4

Fly
65 x 8
65 x 8
65 x 8

Deads
225 x 5
315 x 5
365 x 1
365 x 1
365 x 1

Lying Triceps BW Press
17
17
17

DB Snatch
85 x 5

Hanging Leg Raise
15
15

Leg Lifts
35
35
 
11/17/08

FULLBODY

* 10 minute intervals on tread
- 8.5
- 10
- 11 rates


** All RIs 60 seconds

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
10

Dips
10

Supinate Grip Pullups
8

Dips
10

Supinate Grip Pullups
6

Dips
8

Trapbar Deads
315 x 10
315 x 10
315 x 10

T-bar Row
145 x 8

Feet Elavated Pushups
25

T-bar Row
145 x 8

Feet Elavated Pushups
25

Hanging Leg Raise
15
15

Cable Punch
57.5 x 10
57.5 x 10

Reverse Fly
35 x 11
35 x 9

Leg Lifts
40

Decline Situps
20
20

* 5 minutes on tread at 4.0 rate on 7.0 incline
 
IML Gear Cream!
11/19/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Xpload Incline Press
420 x 3
425 x 3
430 x 2
360 x 4
360 x 4
360 x 4

Weighted Chins
BW +90 x 3
BW +90 x 3
BW +90 x 3
BW x 14

Super Squat
10 plates x 8
14 plates x 5
16 plates x 5
16 plates x 5

Wood Chopper
57.5 x 10
57.5 x 10

Push Press
155 x 5
155 x 5

Triceps Lying BW Press
20
20

Trunk Pulldowns
97.5 x 15
97.5 x 15

SLDL
245 x 8
245 x 7

Lying Leg Raise
30
 
11/21/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Pullups
12
12

Incline DB Press
95 x 5
95 x 4
95 x 3

Machine Row
200 x 8
200 x 7

Dips
13
10

Deads
315 x 3
315 x 3
315 x 2 (tweaked my lower back) :mad:

Smith Bench Press
185 x 12
185 x 12
185 x 10
 
11/24/08

FULLBODY

* 10 minutes on tread

** All RIs 60 seconds

Smith CG Press
225 x 5 (5 sets)

DB Row
130 x 12 (2 sets)

Corner Barball Squat Press
25 x 10 each arm plus 10 extra squats (2 sets)

Push Press
135 x 8
135 x 7
135 x 7

Hanging Leg Raise
15
15

Clean / Front Squat
135 x 5 (2 sets)

Reverse Fly
30 x 10 (2 sets)

DB Lunge
65 x 5 (2 sets)

Lying BW Triceps Press
20 (2 sets)

Trunk Pulldowns
97.5 x 15 (2 sets)
 
11/26/08

FULLBODY (deload day)

* 10 minutes on tread

CIRCUIT (3 sets)
Squat 135 x 15
Pullups 10
Pushups 20

Wood chopper
57.5 x 8 (2 sets)

BW Row
20
15
12

SLDL
135 x 15
135 x 15

Bench
135 x 15
135 x 12
135 x 10

BW Squats
-holding 25lbs x 10
-holding 45lbs x 10
-holding 45lbs x 10

Dips
10
8

Hanging Leg Raise
15
15
 
11/28/08

FULLBODY (heavy day)

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

Weighted Chins
BW +90 x 3 (3 sets)

TB Deads
405 x 3 (3 sets)

Push Press
175 x 3 (3 sets)

Hanging Leg Raise
15 (3 sets)

Weighted Dips
BW +90 x 3 (3 sets)

Pushups
- Spider style 20
- Plyo 15
- Staggered Hands 20

Supinated Grip Pullups with knees raises
10 (2 sets)
* These are new and challenging.
 
11/29/08

CARDIO/STRETCHING Day

15 minutes of hills and intervals on tread

Pushup/Pullup Supersets (2 sets)

Trunk Pulldowns (2 sets)

24" Box Jump (3 sets)

Step ups on 24" Box (3 sets)

Myofascial Stretches on Foam Roller (20 minutes)

I did most of these:

Self Myofascial Release Exercises

..the IT band exercise hurt like a mutha.

5 minutes on tread
 
11/30/08

Fullbody

* 15 minutes of shooting to warm up

Smith CG Press
230 x 4 (5 sets)

DB Row
130 x 15
130 x 10

Walking Lunge
85 x 35 steps
85 x 30 steps

Circuit
Towel Pullups | Overhead Squat holding 85lbs | Pushups
5 | 10 | 15
5 | 10 | 15

Pullovers
82.5 x 8
87.5 x 8

Hanging Leg Raise | Pullup Superset
10
10

Lying BW Triceps Press
15
15

Myofascial Stretches on Foam Roller (10 minutes)
 
IML Gear Cream!
damnit, i have seen you posting, but never got any journal updates.. well, you started a new one, and here i am 5 pages late :rolleyes:
 
12/2/08

FULLBODY (heavy)

* 10 minutes of intervals on the tread

Xpload Incline Press
410 x 3
430 x 2
450 x 1
470 x 1
450 x 1 RP 1 RP 1
450 x 1 RP 1

Weighted Chins
BW +55 x 5 (5 sets)

Trapbar Deads
405 x 5 (3 sets)

Hanging Leg Raise
15 (3 sets)
 
i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.
 
PreMier said:
i only look at my subscribed threads, dont browse new threads too much, thats why i didnt know you started a new one.. until i went to bump the old one.
Click to expand...

Gotcha.........looks like you've been in the gym and woods!

Nice shot of the elk :thumb:
 
thanks, howcome you havent been wearing the vest lately?
 
PreMier said:
thanks, howcome you havent been wearing the vest lately?
Click to expand...

The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

:thumb:
 
12/4/08

FULLBODY

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

CIRCUIT (3 sets)
a) Squat 225 x 10
b) Pullups 10
c) Pushups 15
* third set was tough.

Wood chopper
57.5 x 10 (2 sets)

T-bar Row
135 x 10
135 x 8

Cable Punches
52.5 x 20
52.5 x 18

SLDL
245 x 5 (2 sets)

** not feeling good today so I stopped.
 
yellowmoomba said:
The vest will make a comeback in a few weeks. I'm trying to change my routine a little bit. I want to play ball once a a week too.

Baby #2 (a boy) will be no later than next Tuesday so I'm sure I'll take 2 or 3 days off from the gym next week.

:thumb:
Click to expand...

oooo a new baby! How exciting! What's his name going to be?
 
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