Weighted vest, combos, circuits, plyos and bag work

[yellowmoomba]

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

[The Monkey Man]

DICKBAG!
I hate that I can't train super-hard these days


Nice WO's! I'm with you!

[yellowmoomba]

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.

[yellowmoomba]

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

[yellowmoomba]

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

[yellowmoomba]

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

[Scarface30]

nicely done in here YM

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

[yellowmoomba]

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.

[yellowmoomba]

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

[yellowmoomba]

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

[yellowmoomba]

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

[yellowmoomba]

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

[yellowmoomba]

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)

[yellowmoomba]

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

[Stewart14]

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