Weighted vest, combos, circuits, plyos and bag work

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  1. #121
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    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

  2. #122
    Magical Apelikemenace
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    DICKBAG!
    I hate that I can't train super-hard these days


    Nice WO's! I'm with you!

  3. #123
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    Quote Originally Posted by The Monkey Man View Post
    DICKBAG!
    I hate that I can't train super-hard these days


    Nice WO's! I'm with you!
    Injuries blow.....I'm sure you are still training around your injury.

  4. #124
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    11/7/08

    FULLBODY

    *14 minutes on tread

    Not very motivated today but I went....

    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

  5. #125
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    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

  6. #126
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    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

  7. #127
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    nicely done in here YM

    I've switched over to the fullbody 3 days a week. just more time efficient.

  8. #128
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    Quote Originally Posted by Scarface30 View Post
    nicely done in here YM

    I've switched over to the fullbody 3 days a week. just more time efficient.
    Agreed. I like doing a 3 day FB routine.

  9. #129
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    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

  10. #130
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    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

  11. #131
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    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

  12. #132
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    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)

    Smith Bench Press
    185 x 12
    185 x 12
    185 x 10

  13. #133
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    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)

  14. #134
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    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

  15. #135
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    Have a great thanksgiving with your family YM Eat lots and lots, it's ok, it;s a cheat day!!

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