Weighted vest, combos, circuits, plyos and bag work
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11-05-2008, 03:56 PM
#121
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
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11-05-2008, 08:34 PM
#122
DICKBAG!
I hate that I can't train super-hard these days 
Nice WO's! I'm with you!
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11-07-2008, 11:51 AM
#123

Originally Posted by
The Monkey Man
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.
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11-07-2008, 12:04 PM
#124
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
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11-11-2008, 04:57 PM
#125
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
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11-13-2008, 07:16 PM
#126
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
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11-14-2008, 03:56 PM
#127
nicely done in here YM
I've switched over to the fullbody 3 days a week. just more time efficient.
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11-15-2008, 11:46 AM
#128

Originally Posted by
Scarface30
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.
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11-15-2008, 11:52 AM
#129
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
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11-17-2008, 06:11 PM
#130
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
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11-19-2008, 06:39 PM
#131
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
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11-21-2008, 11:41 AM
#132
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
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11-24-2008, 04:07 PM
#133
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)
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11-26-2008, 10:53 AM
#134
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
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11-26-2008, 11:06 AM
#135
Have a great thanksgiving with your family YM
Eat lots and lots, it's ok, it;s a cheat day!!
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