Weighted vest, combos, circuits, plyos and bag work

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  1. #106
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    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

  2. #107
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    ...forgot to add

    Triceps BW Press
    20
    20

    Straight Bar Curls
    80 x 12
    80 x 8

  3. #108
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    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

  4. #109
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    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.

  5. #110
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    Quote Originally Posted by Stewart20 View Post
    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

    You can never go wrong with chins

  6. #111
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    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

  7. #112
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    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

  8. #113
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    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

  9. #114
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    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. #115
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    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

  11. #116
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    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

  12. #117
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    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

  13. #118
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    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

  14. #119
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    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

  15. #120
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    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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