Weighted vest, combos, circuits, plyos and bag work

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  1. #76
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    9/5/08

    Worked out in Denver at a park. Did a bunch of pullups, dips, decline pushups, plyo pushups, BW rows and one legged BW squats then went for a 1.5 mile run/walk along the foothills.

    Back to the gym tonight

  2. #77
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    9/8/08

    UPPER

    * RIs 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 11.0
    1 minute at 4.0

    Xpload Incline Press
    270 x 8
    360 x 4
    450 x 1
    500 x 1
    410 x 4
    410 x 4
    410 x 4
    410 x 4
    360 x 6

    Weighted Chins
    BW +80 x 4

    Push Press
    165 x 4

    Weighted Chins
    BW +80 x 4

    Push Press
    165 x 4

    Weighted Chins
    BW +80 x 4

    Push Press
    165 x 4

    Weighted Chins
    BW +80 x 4

    Push Press
    165 x 4

    Hanging Leg Raise
    20

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

    Weighted Dips
    BW +80 x 4
    BW +80 x 4
    BW +80 x 4
    BW +80 x 3

    Trunk Pulldowns
    97.5 x 20

    Lying BW Triceps Press
    20

    Hammer Strength Shrugs
    270 x 12
    270 x 10

    *** 10 minute on tread at 8.0 incline and 4.0 rate

  3. #78
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    9//08

    LOWER

    * RIs 60 seconds

    ** 10 minutes on tread

    2 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 minute at 4.0
    1 minute at 11.0
    1 minute at 4.0

    Trap Bar Deads
    405 x 8
    405 x 7
    405 x 6

    Hanging Leg Raise
    20

    SLDL
    245 x 8
    285 x 4
    225 x 8

    Leg Lifts
    25
    25

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

    DB Snatch
    90 x 4
    90 x 3

    Planks
    60 seconds
    45 seconds

    ** 5 minutes on tread

  4. #79
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    9/11/08

    UPPER

    * RIs 60 seconds

    ** 10 minutes on tread

    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 sec at 12.0
    1 minute at 4.0
    30 sec at 12.5
    1 minute at 4.0

    ** Pulling exercises were off today since my lower back was still sore from Tuesday's LOWER body workout.

    Weighted Wide Grip Pullups
    BW +45 x 6
    BW +45 x 6

    Push Press
    135 x 8
    135 x 8

    Weighted Supinated Grip Pullups
    BW +45 x 8

    Push Press
    135 x 8

    Machine Row
    255 x 6
    255 x 5
    255 x 5

    Smith CG Press
    225 x 5
    265 x 2
    265 x 1
    225 x 5
    225 x 5

    Wide Grips Pullovers
    92.5 x 10
    92.5 x 10

    Incline Flys
    65 x 11
    65 x 10

    2 medicine ball pushups/Chins superset
    15 / 10
    15 / 10

    Trunk Pulldowns
    92.5 x 20
    92.5 x 20

    *** 5 minutes on stair climber

  5. #80
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    9/12/08

    LOWER

    * 10 minutes on tread

    Squat
    225 x 10
    235 x 10
    245 x 8
    275 x 4 | dropset 225 x 5

    DB Lunge
    75 x 7
    75 x 6

    Hanging Leg Raise
    20
    15

    Hammer Strength Deads
    270 x 8
    270 x 8
    * lost grip from sweat

    Leg Press
    360 x 10
    360 x 7

    ** 10 minutes on tread

    * Quick workout today. I think I'm going to go back to a fullbody three times a week routine plus one day of basketball.

  6. #81
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    9/14/08

    FULLBODY

    * RIs 60 seconds

    ** 10 minutes on tread

    1.5 minutes 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
    1.5 minutes at 9.0
    1 minute at 4.0

    Weighted Chins
    BW +90 x 3 | dropset BW x 8
    BW +90 x 3 | dropset BW x 8
    BW +45 x 7

    Clean and Press
    135 x 8
    135 x 8
    135 x 6

    Deadlift (close grip)
    225 x 10

    Dips
    20

    Deadlift (wider grip)
    225 x 10

    Dips
    13

    Deadlift (even wider grip)
    225 x 10

    Dips
    12

    Deadlift (very wide grip)
    225 x 10

    Dips
    12

    Decline Situps holding 10 lbs
    12
    12

    Leg lifts
    20
    20

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

  7. #82
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    great workouts yellowmoomba

    nice addition of clean and presses, those are the complete package as an exercise in my opinion.

  8. #83
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    Thanks....

    C/P are a good fullbody movement.

  9. #84
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    9/15/08

    Almost two hours of basketball

    I'm whipped...........

  10. #85
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    9/16/08

    FULLBODY

    * RIs 60 seconds

    ** 7 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

    DB Press
    90 x 9
    90 x 7

    T-bar Row
    135 x 14
    135 x 10

    Squat
    225 x 15
    275 x 3
    275 x 3

    Weighted Supinate Grip Pullups | Weighted Dips SUPERSET
    BW + 45 x 5 | BW + 45 x 5
    BW + 45 x 5 | BW + 45 x 5
    BW + 45 x 5 | BW + 45 x 5

    SLDL
    245 x 8
    245 x 8

    Upside down kettleball pushups (handles on floor) | Wide Grip Pullups SUPERSET
    20 | 8

    One Upside down kettleball pushups (handle on floor) | Wide Grip Pullups SUPERSET
    10 | 8
    * Kinda like a diamond pushup but you have to balance on the kettleball

    Clap Pushups| Wide Grip Pullups SUPERSET
    10 | 8

    Trunk Pulldowns | Hanging leg raise SUPERSET
    97.5 x 10 | 10
    97.5 x 10 | 10

    Straight Bar Curls
    70 x 10

    Reverse Curls
    70 x 10

    Straight Bar Curls
    70 x 10

    *** ( I really haven't done curls in almost a year due to a bicep issue. I used light weight so there was no pain)

    **** 5 minutes on tread at 4.0 rate and 6.0 incline

  11. #86
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    9/16/08

    FULLBODY

    * RIs 60 seconds

    ** 10 minutes on tread

    Xpload Incline Press
    270 x 8 (w)
    360 x 4
    420 x 3
    420 x 2
    420 x 2
    420 x 2
    420 x 2
    410 x 2
    410 x 2
    360 x 4
    360 x 4

    Row Machine
    180 x 10
    200 x 8
    210 x 6
    220 x 5
    230 x 4
    215 x 5
    200 x 7

    Super Squat (* 90 sec RIs)
    12 plates x 12
    12 plates x 12

    Plyo Dips
    5 plyo style plus 15 normal

    Plyo Pullups
    10

    Plyo Dips
    5 plyo style plus 9 normal

    Plyo Pullups
    8

    Hanging Leg Raise
    15
    15

    Leg lifts
    25
    25

    Lying BW Triceps Press
    25

    BW (+holding 45 lb plate) Squats
    20
    15

  12. #87
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    9/21/08

    FULLBODY

    - Weighed in at 187 today. I'm down about 4 lbs over the last two weeks. I've cut out extra calories which makes a big difference for me plus I've added a little more cardio to the end of my workouts. I thought about getting up early in the morning to either play ball or workout but I can't seem to get up earlier than 6AM which is my normal time. If I wanted to workout in the morning I would have to get up at 5AM. I prefer to workout after work.

    * RIs were 60 seconds except for Trapbar deads

    ** 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

    Trapbar Deadlifts (RIs 2 min)
    425 x 5
    425 x 3
    405 x 5
    315 x 12

    Push Press
    145 x 7
    145 x 7
    145 x 6

    Weighted Chins
    BW +100 x 1
    BW +110 x 1
    BW +125 x 1 *
    BW +45 x 8
    BW +45 x 7

    Incline Fly
    70 x 10
    70 x 8

    Dual DB Swing
    40 x 15
    40 x 15

    Hanging leg raise
    15

    **** 10 minutes on tread - 8.0 incline at 4.0 rate

  13. #88
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    those are some SICK weighted chins, man

  14. #89
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    upside down kettlebell pushup? Is that a handstand pushup?

  15. #90
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    Quote Originally Posted by Scarface30 View Post
    those are some SICK weighted chins, man
    BW +125 is where I maxed out. I'd like to get three plates - just for fun.

    Quote Originally Posted by Malley
    upside down kettlebell pushup? Is that a handstand pushup?
    No. This is where you have the handles of the kettleball on the floor and your hands on the "bulb part" so you have to balance and stabilize your body. It's a lot harder than using medicine balls. You get a deep stretch and it recruits your stabilizer muscles.

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