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Weighted vest, combos, circuits, plyos and bag work

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  1. #61
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    as usual, some good work.

    Your avi reminds me that my daughter is going to take the leap out of a plane for her 16th birthday! She's the opposite of her mom. hehe I might take the opportunity to take another jump as well ...
    Now rollin' with the Raider

  2. #62
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    8/20/08

    Fullbody

    * All RIs were 60 seconds

    ** 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 12.0
    1 minute at 4.0

    Xpload Incline Press
    360 x 4
    450 x 2
    480 x 1
    505 x 1
    510 x 1
    360 x 8
    270 x 12

    Chins
    16

    Wide Grip Pullups
    12

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

    Hanging Leg Raise
    20
    20

    DB Row
    130 x 20 R | 15 L
    130 x 12

    SLDL
    155 x 15
    175 x 12
    205 x 10

    *** Stretch
    Do it!

  3. #63
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    8/23/08

    Fullbody - Wore a 30lb weighted vest

    * 8 minutes on tread

    1.5 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
    1.5 minute at 4.0

    Supinated Grip Pullups / Dips with 30lbs (superset)
    8 Pullups | 8 Dips (4 sets)

    Super Squats
    10 plates x 10 (5 sets)

    Pushups (Feet Elavated and hands on kettle balls) / BW Rows Superset
    15 | 15
    12 | 15
    10 | 15
    * the extra 30lbs from the vest makes a big difference.

    ** 5 minutes on tread on incline (Incline 5.0 / rate 4.0)
    Do it!

  4. #64
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    8/26/08

    Fullbody

    * 10 minutes on treadmill (random speeds and inclines)

    Trapbar Deads
    405 x 12 * goal for the day
    455 x 1

    Supinated Grip Pullups
    15

    Clean/Front Squat/Overhead Press COMBO
    155 x 3
    155 x 3

    Wide Grip Pullups
    12
    10

    Shrugs
    225 x 15

    Side Raise
    20 x 10

    Smith CG Press
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    Machine Row
    255 x 10
    255 x 8

    Overhead Rope Press
    82.5 x 10

    Standing Piston DB Shoulder Press
    45 x 10 (each)

    Hanging Leg Raise
    20

    Stretch
    Do it!

  5. #65
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    8/27/08

    CARDIO DAY

    15 minutes on Tread

    15 Minutes of BW and band exercies

    Dips
    Pullups
    Squats
    Band Work
    Do it!

  6. #66
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    8/28/08

    LOWER

    * 10 minutes on tread

    Squat
    225 x 10
    275 x 8
    275 x 5
    275 x 5

    SLDL
    275 x 5
    275 x 5
    275 x 5

    Walking Lunge
    100 x 25 steps
    100 x 25 steps

    Hanging Leg Raise
    20
    15

    Dual DB Swing
    40 x 15
    40 x 15

    Decline Situps
    25
    20
    15

    Jump Squat BW + holding a 45lb plate
    15
    15
    15

    ** 10 minutes on tread at 5.0 incline at 4.0 rate
    Do it!

  7. #67
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    8/29/08

    UPPER

    * Most RIs were 60 seconds

    ** 15 minutes on tread at 4.0 on 5.0 incline - my legs were a little tight today from yesterday's lower body workout.

    Xpload Incline Press
    360 x 5
    380 x 4
    400 x 3
    420 x 2
    450 x 1
    480 x 1
    500 x 1
    520 x 1 *PB
    360 x 7
    360 x 4

    Pulldowns (Chin Grip)
    250 x 5
    280 x 3
    300 x 2 | dropset | 235 x 3 | dropset |205 x 3
    250 x 5
    250 x 5
    250 x 4
    250 x 4

    Hang Clean & Press
    110 x 10
    110 x 10

    T-bar Row
    155 x 8
    155 x 8
    155 x 6

    Dips
    16
    12

    ** Stretch
    Do it!

  8. #68
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    8/31/08

    Rebuilt my dock. I spent 6 hours in the water buring poles and re-supporting my dock. My hands are all cramped up. I have no grip at all.

    9/2/08

    LOWER

    *15 minutes shooting to warmup

    ** RIs were 60 seconds

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

    SLDL
    225 x 10
    245 x 6
    275 x 4

    Super Squat
    6 plates x 5
    10 plates x 5
    14 plates x 5
    14 plates x 5

    Swiss Ball Hamstring Curl
    10
    10

    Leg Press
    300 x 12
    300 x 10 (sumo stance)
    300 x 10 (sumo stance)

    Trunk Pulldowns
    97.5 x 15
    107.5 x 15
    112.5 x 15

    *** 10 minutes on tread at 7.5 incline and 4.0 rate
    Do it!

  9. #69
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    9/3/08

    UPPER

    * 15 minutes on treadmill (random speeds up to 12.5)

    Dips
    20

    Wide Grip Pullups
    12

    Dips
    13

    Wide Grip Pullups
    12

    Dips

    10

    Wide Grip Pullups
    10

    Incline Xpload Machine (level 2)
    270 x 10

    T-Bar Row (angle grip)
    135 x 8

    Incline Xpload Machine (level 2)
    270 x 10

    T-Bar Row (angle grip)
    135 x 8

    Incline Xpload Machine (level 2)
    270 x 9

    T-Bar Row (angle grip)
    135 x 8

    Standing one armed DB Press
    60 x 8
    60 x 8
    60 x 8

    Fly
    65 x 10
    65 x 10

    Reverse Fly
    40 x 12
    40 x 8
    40 x 7

    Plank
    60 sec
    60 sec
    60 sec

    Hanging Leg Raise
    15
    Do it!

  10. #70
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    that looks like it took you longer to write out than it did to actually do in the gym

  11. #71
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    Quote Originally Posted by Stewart20 View Post
    that looks like it took you longer to write out than it did to actually do in the gym
    Funny....it did take a while to type. It was a good workout though

    I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

    How's R?
    Do it!

  12. #72
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    Quote Originally Posted by yellowmoomba View Post
    Funny....it did take a while to type. It was a good workout though

    I'm off to Denver tomorrow morning for a wedding - just me and the wife. My sister is watching B.

    How's R?
    R is doing great, we have found out that he is going to be a big brother

    is this the first time the both of you left B with someone while going away? We went to Atlantic City overnight back in July, that was the first time we were more than 15 minutes away and left him with someone. It went OK, really missed the hell out of him though, it was really strange.

  13. #73
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    really liking the workouts in here yellowmoomba!

    I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine

  14. #74
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    Quote Originally Posted by Stewart20 View Post
    R is doing great, we have found out that he is going to be a big brother

    is this the first time the both of you left B with someone while going away? We went to Atlantic City overnight back in July, that was the first time we were more than 15 minutes away and left him with someone. It went OK, really missed the hell out of him though, it was really strange.
    First - congrats. That is great news about the soon-to-be addition to the family.

    We have left B with my sister a couple times already. I do miss her but it's good to have some time with the wife without B around.
    Do it!

  15. #75
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    Quote Originally Posted by Scarface30 View Post
    really liking the workouts in here yellowmoomba!

    I hope you don't mind, but I am using the superset thing you do in the first part of your workouts in my upcoming routine
    Glad to help. I'll have to check out your workout thread. I'm just getting caught up from being out of town for four days.

    Do it!

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