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Weighted vest, combos, circuits, plyos and bag work

you are a baby making machine! thats like 5 now.. :lol:
 
12/6/08

FULLBODY

* 10 minutes of intervals on tread

Smith CG Press
240 x 4
240 x 4
240 x 3
240 x 3
240 x 3

DB Row
130 x 16
130 x 12

Clean/Front Squat/Push Press Combo
145 x 4 (3 sets)

Barbell Overhead Squat
95 x 15
95 x 14
* These really work the core and balance

Walking Lunge
95 x 26 steps

Cable Pullovers
87.5 x 10 (2 sets)

Hanging Leg Raise | Pullup Superset
10 (2 sets)

Lying BW Triceps Press
20
15

Myofascial Stretches
10 minutes
 
good luck!
 
Thanks. We are home (and very tired).

Miller Joseph arrived weighing a svelte 9 lbs 3 oz / 21 inches long.

Mom and Miller are doing great.
 
mgdoval32tin.jpg
 
12/13/08

* Took 7 days off from the gym

FULLBODY

Weighted Chins
BW +55 x 6
BW +55 x 6
BW +55 x 6
BW +55 x 5

Xpload Incline Press
360 x 6
360 x 5
360 x 4
360 x 4
360 x 4

Trapbar Deads
405 x 6
405 x 5
405 x 4
405 x 4
405 x 4

Feet on 12" box / hands on Bosu ball Pushups
30
25
20

Hanging Leg Raise
15 (2 sets)
 
12/15/08

UPPER BODY

*Lower back still sore from TB deads so today is an upper day rather than FB

* 20 minutes of shooting to warmup

Push Press
165 x 6
135 x 10

Supinated Grip Pullups
15
15

CG Press
135 x 15
135 x 10

Hanging Leg Raise
15
15

Straight Bar Curl
95 x 8
95 x 7

Lying BW Press
25
25

Side Bends
45 x 10
45 x 10

Hands on Bosu Ball / Feet on Medicine Ball Pushups
16
20

Myofascial Stretch
5 minutes
 
some great looking workouts YM even after the layoff:thumb:

some solid weighted chins up there!

Thanks. I was shooting for 23 - 25 reps per exercise.

Jersey said:
Congratulations buddy! Sounds like a Michigan wide out to me

I hope so. He already has four different Michigan outfits :thumb: Good to see you around. :clapping:
 
hi JD :wave:
 
YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines :D
 
IML Gear Cream!
YM...sorry I didn't respond sooner, but congrats man! I am glad everyone is good, and everything went well. I'm glad you got your son, he's gonna be your little buddy before you know it, I've already got Ryan trained with Rangers hockey, I am sure you will be doing the same with your Wolverines :D

You are right!! Both he and Brooke will be tailgating with me.

Thanks :thumbs:
 
12/16/08

LOWER

* 10 minutes on tread doing one minute intervals up to 12.5 rate

Squat
275 x 4
225 x 10

SLDL
275 x 4
225 x 10

Walking Lunge
105 x 20 steps
105 x 20 steps

Hanging Leg Raise
15
15

Seated calf raise
50 x 15
50 x 15

Leg Lifts
40
25

Super Squats (on toes)
4 plates x 10
4 plates x 10

Superset of
Squat with 45 lb plate over my head / step-ups

15 / 20
15 / 20


Myofascial Stretch
5 minutes
 
12/6/08

* My legs are sore as a mutha..................:eek:

UPPER

* 8 minutes of intervals on tread

Xplode Incline Press
380 x 4
410 x 3
450 x 1
500 x 0
450 x 1
270 x 13

Weighted Pullups
BW +70 x 4
BW x 10 (wide supinated grip)
BW +45 x 8

Flys
70 x 8
70 x 7

T-bar Rows
135 x 12
135 x 10

Hanging Leg Raise (superset with) Trunk Pulldowns
15 | 97.5 x 15
15 | 97.5 x 15

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

Swiss Ball Crunch holding 20 lbs
40
40

** I felt kinda drained today. Tomorrow is my last day of work for the year.

:thumbs:
 
12/20/08

FULLBODY

*15 minutes on treadmill

** RIs 60 seconds

Core Twists holding 25 lbs superset Decline Situps superset Hanging Leg Raise
15 | 15 | 15
15 | 10 | 15

Trapbar Deads
425 x 5

Wide Supinated Grip Pullups
15

BW Rows
25

Side to Side Pullups
8

Elavated Pushups (hands on Bosu Ball feet on 30 inch platform)
30
30

DB Snatch
85 x 3 (each arm)
85 x 3 (each arm)

Inch Worm on Swiss Ball
15
15

Smith CG Press
185 x 10 (30 sec RI)
185 x 8 (30 sec RI)
185 x 6 (30 sec RI)
185 x 4 (30 sec RI)
 
nice workout. i did legs yesterday and they are trashed!
 
12/22/08

FULLBODY

*8 minutes on treadmill

** RIs 60 seconds

Clean/Front Squat/Push Press
155 x 3 (3 sets)

Weighted Chins
BW +55 x 5 (5 sets)

Weighted Dips
BW +55 x 5 (5 sets)

SLDL
275 x 3 (3 sets)

Hanging Leg Raise
20
18
 
12/24/08

Fullbody

* Garage workout

Weighted Vest Pushups

Weighted Vest Squats

DB Press (4 different angles)

DB Row (4 different angles)

Heavy Bag (20 minutes)
 
12/27/08

I actually got around 6 hours of sleep last night :grin: That makes a huge difference compared to the 3-4 hours I have been getting. I wish Miller would sleep a little more :mooh:
 
12/27/08

Fullbody

* Garage workout again

Pullups, DB Swings, Pushups, Dips, Jump Rope, Heavy Bag, Speed Bag and Mountain Climbers CIRCUIT for about 40 minutes
 
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