A new journal (Heavy/Medium/Other)

[yellowmoomba]

5/13/08

(Had a full seven days off)

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.5
1 minute at 4.0
1 minute at 10.0
2 minutes at 4.0

Xpload Incline Chest Press(75 sec RI)
410 x 3
425 x 2
410 x 3
410 x 3
410 x 3

Weighted Pullups (90 sec RI)
BW +45 x 9
BW +45 x 8
BW +45 x 6

SLDL (75 sec RI)
225 x 10
225 x 10

Row Machine (45 sec RI)
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Super Squat Machine (90 sec RI)
10 plates x 12
10 plates x 12

Overhead BW Triceps Press
33

Medicine Ball Pushups
22

Hanging Leg Raise
20
15

10 minutes on bike at 8.0 rate

 

[yellowmoomba]

5/16/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 1.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Trap Bar Deads
425 x 5
405 x 5
405 x 3 (slipped so I stopped)

Weighted Chins
BW +45 x 5
BW +100 x 2
BW +130 x almost 1 (one inch away from getting my chin over the bar) | dropset | BW +90 x 3 | dropset BW x 9

Push Press
165 x 4
165 x 4
165 x 3

Dual DB Swings
40 x 22

Incline Fly
65 x 12

 

[yellowmoomba]

5/16/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 1.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Trap Bar Deads
425 x 5
405 x 5
405 x 3 (slipped so I stopped)

Weighted Chins
BW +45 x 5
BW +100 x 2
BW +130 x almost 1 (one inch away from getting my chin over the bar) | dropset | BW +90 x 3 | dropset | BW x 9
BW +90 x 3 | dropset | BW x 10

Push Press
165 x 4
165 x 4
165 x 3

Dual DB Swings
40 x 22

Incline Fly
65 x 12

** 5 minutes on bike

 

[King Silverback]

Incredible Chins Brother YM, my jaw HIT the floor when I read that!!!

 

[yellowmoomba]

Incredible Chins Brother YM, my jaw HIT the floor when I read that!!!

Hey AA - thanks BW +130 would have been PB. I got BW +125 last year. I'm shooting for BW + 3 plates

 

[yellowmoomba]

5/18/08

Fullbody

* 6 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
2 minute at 10.0
1 minute at 4.0

Incline DB Press
105 x 3
95 x 5
95 x 6

DB Row
130 x 15 R | 13 L
130 x 15 R | 12 L

Leg Press
300 x 15
300 x 10

Lying BW Triceps Press
35

Hanging Leg Raise
15

Reverse Fly
40 x 13
40 x 10

Straight Arm Pulldowns (using an incline bench) ** new exercise
82.5 x 9
82.5 x 8

Medicine Ball Pushups
25

5 minutes on bike (160 heart rate)

*** tried to do a set of straight bar curls today but for some reason my left biceps tendon hurts when I do curls. This has been an ongoing issue for the past three or four months. Overall though I love my new 8 day split. I feel good and strong. My weight is at 188.

 

[yellowmoomba]

5/20/08

Fullbody

* 10 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11
1 minute at 4.0
1 minute at 12.0
2 minutes at 4.0

Weighted Dips
BW +45 x 13
BW +90 x 4
BW +45 x 9

Squat
300 x 4 * shooting for 8 ....just didn't have it today
225 x 15

T-Bar Row
160 x 9
160 x 7
160 x 6

One Armed DB Clean and Press
65 x 10
65 x 10

Supinated Explode Pullups * pull up as fast and high as possible then down slow
10
8

Trunk Pulldowns
97.5 x 15
97.5 x 15

DB Lunge
75 x 6
75 x 6

** 5 minutes on bike

 

[yellowmoomba]

5/23/08

Fullbody

* 8 minutes on tread doing intervals

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 1/2 minutes at 10.0
1 minute at 4.0
1 minute at 12.5
1 1/2 minutes at 4.0


Xpload Incline Chest Press(90 sec RI)
360 x 4
430 x 2
450 x 1
480 x 1
500 x 0
420 x 3
425 x 2
430 x 2

Weighted Pullups (90 sec RI)
BW +45 x 10
BW +70 x 4
BW +45 x 8

SLDL (90 sec RI)
245 x 12
245 x 10

Row Machine (45 sec RI)
255 x 4
255 x 4
255 x 4
255 x 4
255 x 4

Super Squat Machine (90 sec RI)
12 plates x 10
12 plates x 10

Smith Machine Press
185 x 15
185 x 12

Hanging Leg Raise
15

 

[DOMS]

What is an Xpload exercise?

Miss or no miss, that's some good weights! How bad did you miss the 500?

 

[yellowmoomba]

5/25/08

Fullbody

12 minutes on tread

Trap Bar Deads
315 x 6
430 x 3
430 x 3
455 x 1
500 x 0
480 x 0 (it's a mental thing...475 is current max)
405 x 3 (with a 5 second hold at the top of each rep)
405 x 3 (with a 5 second hold at the top of each rep)

Weighted Chins
BW +45 x 10
BW +45 x 8
BW +45 x 7

Clean and Press
135 x 10
135 x 10
135 x 10

Incline Fly
70 x 10
70 x 7

Hanging Leg Raise
15

 

[yellowmoomba]

What is an Xpload exercise?

Miss or no miss, that's some good weights! How bad did you miss the 500?

Xpload is similar to the Incline Hammer Strength Machine.

I've hit 505 before...This time - 500 moved .. but not much.

 

[yellowmoomba]

5/27/08

Fullbody

* 10 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
1 minute at 4.0
1 minute at 10.0
2 minute at 4.0

Incline DB Press
100 x 5
100 x 5
100 x 5

DB Row
130 x 16 R | 14 L
130 x 14 R | 12 L

Leg Press
300 x 16
300 x 12

Overhead Rope Triceps Press
82.5 x 14
82.5 x 111

Incline Bench Straight Armed Pulldown
87.5 x 8
87.5 x 8

Reverse Fly
40 x 12
40 x 10

Arm Circuit
Medicine Ball Pushups | Supinate Grip Pullups | Medicine Ball Pushups | Supinate Grip Pullups
12 | 8 | 8 | 5
10 | 6 | 5 | 4

Swiss Ball Crunch holding 30lbs
15
15

10 minutes on bike (160 heart rate)

 

[Mista]

You can move some weight! Nice work man.

 

[yellowmoomba]

You can move some weight! Nice work man.

Thanks..... I appreciate the comment.

 

[yellowmoomba]

6/1/08

I took a couple extra days off this week due to family and work stuff. Today was a good day.

Fullbody

* 8 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
2 minutes at 10.0
1 minute at 4.0
45 seconds at 12.5
1:15 at 4.0

Weighted Dips
BW +70 x 9
BW +70 x 6
BW +70 x 7

Squat
275 x 12
275 x 8

Wide Grip Row Machine
200 x 8
200 x 8
200 x 8

One Armed DB Clean and Press
75 x 5
75 x 5

Explode Pullups (switched Wide Grip to supinated grip at the top of the pullup) - kinda like "clap pullups"
8
8

Trunk Pulldowns
107.5 x 15

Barbell Walking Lunge
80 x 25 steps
80 x 25 steps

 

[yellowmoomba]

6/3/08

Fullbody

* 8 minutes on tread doing intervals

1 1/2 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
1 1/2 minutes at 4.0

Xpload Incline Chest Press(90 sec RI)
360 x 5
450 x 1
490 x 0
500 x 0
450 x 2
450 x 2
360 x 6
350 x 5

Weighted Pullups (90 sec RI)
BW +55 x 8
BW +55 x 6
BW +55 x 5

SLDL (90 sec RI)
255 x 10
255 x 10

T-Bar Row
165 x 6
165 x 6
165 x 6

Super Squat Machine (90 sec RI)
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5

Smith Machine Press
185 x 15
185 x 14

Hanging Leg Raise
20

Felt OK today. My legs were still a little tight from Sunday's workout. I'm pissed about missing 490 and 500 on the Xpload Machine. I'm not sure what is going on............after missing it last week I thought I would get it today. Next week I'm going to lighten up the load and get some more reps. I'll be traveling again (Denver) on Friday through the following Friday so I'll have see what kind of weight room the hotel has.

 

[yellowmoomba]

6/5/08

Fullbody

11 minutes on tread

8 minutes at 4.0
2 minutes at 10.0
1 minute at 4.0

Trap Bar Deads
315 x 20
315 x 15

Weighted Chins
BW +45 x 8
BW +45 x 7
BW +45 x 6

Push Press
135 x 10
135 x 10
135 x 8

* Simple and effective workout today. I like my program but it's time to change the workouts. I'm going to shoot for 2 fullbody days plus two sport/cardio/plyo type days.

 

[Double D]

Checking in and you are still kicking ass!

 

[yellowmoomba]

Checking in and you are still kicking ass!

Thanks for stopping by.

I've been out of town for the last 8 days. I still worked out every other day. No big weights but enough to keep me in check. I was in a intense 6 day IT security training class. Class was held from 8 AM- 6 PM then I studied 1 - 2 hours per night. Class ended yesterday then I flew home from Denver. I took my test this morning. It was a 250 question test. I finished it in 4 hours (we had 6). I'm sure I passed. I studied my ass off (on the plane, in the hotel, before class, after class, etc.)

Back to the workouts ......

I'm going to try an U/L split twice a week.

 

[The Monkey Man]

Thanks for stopping by.

I've been out of town for the last 8 days. I still worked out every other day. No big weights but enough to keep me in check. I was in a intense 6 day IT security training class. Class was held from 8 AM- 6 PM then I studied 1 - 2 hours per night. Class ended yesterday then I flew home from Denver. I took my test this morning. It was a 250 question test. I finished it in 4 hours (we had 6). I'm sure I passed. I studied my ass off (on the plane, in the hotel, before class, after class, etc.)

Back to the workouts ......

I'm going to try an U/L split twice a week.

Next time you travel out west send me a PM
maybe we can put something together...

Hows life in daytwa? you surviving?

 

[yellowmoomba]

Next time you travel out west send me a PM
maybe we can put something together...

Hows life in daytwa? you surviving?

Will do I loved Denver. Actually I'm heading back there in August for a bachelor party then again in September for the wedding.

The suburbs are fine. I'm sure you have heard about the wonderful mayor of Detroit fiasco. If not .. check out Freep.com | Detroit Free Press | Detroit news, community, entertainment, yellow pages and classifieds. Serving Detroit, Michigan He is always on the front page.

The weather is nice (besides the latest storms). The sun is out, the water is warm and beer is chilled

How's life in AZ? Still hiking a lot?

 

[Stewart14]

It's nice to see you back finally! What kind of training did you go for? Remember, in my past life I was an IT guy too, so it's still of some interest to me. I can't believe you had to study for a test, I thought it was just a training conference or something like that.

Ryan is doing great, he finally started walking, we are so relieved and happy for him! He will be 20 months this month, and I gotta tell you, he took his first steps at the very end of May, and now he is pretty much on the verge of learning how to run, it's amazing how quickly he mastered the whole thing, i guess that's what happens when you start so late . He also has a "fan club" on our new block, it's so great, all the other kids, who of course are all older, they just love him. They walk with him up and down the block now, it's hysterical.

How old is Brooke now? What new tricks has she learned? Time is going too fast, I am so happy Ryan is walking, but I can't believe 20 months went by already. Do you have any plans for any more kids? I got the wife breathing down my neck every day now, I can only hold her off for so long!

 

[yellowmoomba]

It's nice to see you back finally! What kind of training did you go for? Remember, in my past life I was an IT guy too, so it's still of some interest to me. I can't believe you had to study for a test, I thought it was just a training conference or something like that.

Ryan is doing great, he finally started walking, we are so relieved and happy for him! He will be 20 months this month, and I gotta tell you, he took his first steps at the very end of May, and now he is pretty much on the verge of learning how to run, it's amazing how quickly he mastered the whole thing, i guess that's what happens when you start so late . He also has a "fan club" on our new block, it's so great, all the other kids, who of course are all older, they just love him. They walk with him up and down the block now, it's hysterical.

How old is Brooke now? What new tricks has she learned? Time is going too fast, I am so happy Ryan is walking, but I can't believe 20 months went by already. Do you have any plans for any more kids? I got the wife breathing down my neck every day now, I can only hold her off for so long!

The training was for a CISSP. I can see why people think it's hard/tricky.

Certified Information Systems Security Professional - Wikipedia, the free encyclopedia

You'll see that Ryan will pick things up very quickly. Brooke is almost 22 months. She started putting three and four word sentences together. She knows the alphabet (her favorite letter is Z) and numbers 0 - 10. They learn FAST!!

It's fun to see your kid play with other kids. We have a bunch a bigger kids in the neighborhood who all love "baby Brooke". As far as more kids....my wife is due in December We are not going to find out if it's a boy or girl. My wife likes surprises.

Good luck with #2

 

[Mista]

How do you like the one arm clean and presses?

 

[yellowmoomba]

How do you like the one arm clean and presses?

Love 'em. They are great for FB routines

 

[yellowmoomba]

6/16/08

Worked out at my work's gym. Did mainly an upper body workout with lots of chins, elavated pushups, pullups, dips, elavated BW rows and some cardio work on the treadmill.

I was in some offsite conferences the last two days so FINALLY I am going to my normal gym tonight

 

[yellowmoomba]

6/19/08

Fullbody

* 10 minutes on tread doing intervals

2 minutes at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.0
3 minutes at 4.0

Xpload Incline Chest Press (90 sec RI)
360 x 7
450 x 2
450 x 2
450 x 2
360 x 7
360 x 6

Weighted Pullups (90 sec RI)
BW +45 x 8
BW +45 x 8
BW +45 x 7

SLDL (90 sec RI)
265 x 8
265 x 6

T-Bar Row
170 x 7
170 x 7
170 x 6

Super Squat Machine (90 sec RI)
10 plates x 10
14 plates x 10
14 plates x 10

Smith Machine Press
185 x 15
205 x 13
225 x 7

Trunk Pulldown
97.5 x 20
97.5 x 20

Hanging Leg Raise
20

** 5 minutes on bike

 

[yellowmoomba]

6/21/08

Fullbody

* 8 minutes on tread

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 12.5
2 minute at 4.0

SUPERSET (60 sec RIs)
Weighted Chins | Clean-Front Squat-Standing Press Combo
BW +45 x 5 | 135 x 5
BW +45 x 5 | 135 x 5
BW +45 x 5 | 135 x 5
* these were fun !

Trap Bar Deads (30 sec RIs)
225 x 10
225 x 10
225 x 10
225 x 10

Fly (90 sec RIs)
65 x 10
65 x 10

Trunk Pulldowns | Hanging Leg Raise
105 x 20 | 10
105 x 15 | 10

Weighted Dips (90 sec RIs)
BW +45 x 12
BW +45 x 8
BW +45 x 7


** 5 minutes on bike

 

[yellowmoomba]

6/23/08

Fullbody

Treadmill for 10 minutes

1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
1 minute at 4.0
1 minute at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0

Incline DB Press
95 x 8
95 x 6

DB Row
130 x 16 R | 14 L
130 x 15 R | 12 L

Leg Press
300 x 18
300 x 16

Lying BW Triceps Press
25
25
25

Hanging Leg Raise
15
15

Reverse Fly
40 x 15
40 x 10

Straight Arm Pulldowns (using an incline bench)
87.5 x 8
87.5 x 8

Medicine Ball Pushups
20
18
15

5 minutes on bike (160 heart rate)

Weighed in at 194 today I'm up around 8 lbs from a month ago. I guess all the travelling and eating/drinking has caught up with me. Time to shed some lbs fatass!! I have next week off so hopefully I'll be doing something outside everyday. I'm ordering a weighted vest within the next week to tryout some new stuff.

 

[The Monkey Man]

Will do I loved Denver. Actually I'm heading back there in August for a bachelor party then again in September for the wedding.

The suburbs are fine. I'm sure you have heard about the wonderful mayor of Detroit fiasco. If not .. check out Freep.com | Detroit Free Press | Detroit news, community, entertainment, yellow pages and classifieds. Serving Detroit, Michigan He is always on the front page.

The weather is nice (besides the latest storms). The sun is out, the water is warm and beer is chilled

How's life in AZ? Still hiking a lot?

Yah, laid around alot spaced out on vicodin the past month
following my bicep reattachment.

But getting back in the swing of things now