Yah, laid around alot spaced out on vicodin the past month
following my bicep reattachment.
But getting back in the swing of things now
How'd you do that ?
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- Thread starter yellowmoomba
- Start date
How'd you do that ?
6/25/08
Fullbody
* 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
2 minutes at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0
Weighted Dips (90 sec RI)
BW +70 x 8
BW +70 x 6
BW +70 x 8
Squat (60 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3
Wide Grip Row Machine (90 sec RI)
200 x 12
200 x 10
One Armed DB Clean and Press (90 sec RI)
80 x 3
80 x3
Explode Pullups (60 sec RI)
10
8
Trunk Pulldowns (90 sec RI)
97.5 x 20
97.5 x 20
** 13 minutes on the bike
(forgot about the lunges..)
Fullbody
* 10 minutes on tread
1 minute at 4.0
1 minute at 8.0
1 minute at 4.0
1 minute at 9.0
2 minutes at 10.0
1 minute at 4.0
1 minute at 11.0
2 minutes at 4.0
Weighted Dips (90 sec RI)
BW +70 x 8
BW +70 x 6
BW +70 x 8
Squat (60 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3
Wide Grip Row Machine (90 sec RI)
200 x 12
200 x 10
One Armed DB Clean and Press (90 sec RI)
80 x 3
80 x3
Explode Pullups (60 sec RI)
10
8
Trunk Pulldowns (90 sec RI)
97.5 x 20
97.5 x 20
** 13 minutes on the bike
(forgot about the lunges..)
Thanks DD. I am sweating my ass off, getting a good workout and out of the gym within an hour.
6/27/08
Fullbody
* 10 minutes on tread
Xpload Incline Chest Press(60 sec RI)
270 x 10
410 x 3
410 x 3
410 x 3
410 x 3
410 x 3
360 x 6
360 x 5
Weighted Pullups (60 sec RI)
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +45 x 6
BW +45 x 5
SLDL (90 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3
T-Bar Row (60 sec RI)
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
Super Squat Machine (60 sec RI)
10 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
Smith Machine Press (60 sec RI)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Hanging Leg Raise
20
20
Fullbody
* 10 minutes on tread
Xpload Incline Chest Press(60 sec RI)
270 x 10
410 x 3
410 x 3
410 x 3
410 x 3
410 x 3
360 x 6
360 x 5
Weighted Pullups (60 sec RI)
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +70 x 3
BW +45 x 6
BW +45 x 5
SLDL (90 sec RI)
275 x 5
275 x 5
275 x 5
275 x 5
275 x 3
T-Bar Row (60 sec RI)
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
Super Squat Machine (60 sec RI)
10 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
14 plates x 5
Smith Machine Press (60 sec RI)
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Hanging Leg Raise
20
20
6/29/08
Fullbody
* Warmed up shooting for about 15 minutes. I have not shot in a while. My shot was on but my ball handling skills were a little shakey.......
Clean-Front Squat-Standing Press Combo (60 sec RIs)
135 x 6
135 x 6
135 x 6
* Love these!!
Chins (30 sec RIs)
BW x 10
BW x 8
BW x 6
BW x 4
Trap Bar Deads (60 sec RIs)
315 x 10
315 x 10
315 x 10
Fly (60 sec RIs)
65 x 12
65 x 10
Hanging Leg Raise
15
15
DB Swings
40 x 15
40 x 15
** 3 minutes on the row machine
*** 5 minutes of stretching
Fullbody
* Warmed up shooting for about 15 minutes. I have not shot in a while. My shot was on but my ball handling skills were a little shakey.......
Clean-Front Squat-Standing Press Combo (60 sec RIs)
135 x 6
135 x 6
135 x 6
* Love these!!
Chins (30 sec RIs)
BW x 10
BW x 8
BW x 6
BW x 4
Trap Bar Deads (60 sec RIs)
315 x 10
315 x 10
315 x 10
Fly (60 sec RIs)
65 x 12
65 x 10
Hanging Leg Raise
15
15
DB Swings
40 x 15
40 x 15
** 3 minutes on the row machine
*** 5 minutes of stretching
6/30/08
Cardio
25 minutes of Heavy Bag work
plus 45 minutes walking the dog
*trying to add in some cardio days - my weight is down to 191
Cardio
25 minutes of Heavy Bag work
plus 45 minutes walking the dog
*trying to add in some cardio days - my weight is down to 191
7/1/08
Fullbody
* Warmed up shooting again for about 15 minutes
** All RIs were 60 secs - I was sweating like crazy.
DB Press
95 x 8
DB Row
130 x 12
DB Press
95 x 6
DB Row
130 x 12
DB Press
95 x 7
DB Row
130 x 12
Leg Press
300 x 15
300 x 12
300 x 10
Lying BW Triceps Press
25
25
25
Double Crunch
12
12
12
Reverse Fly
45 x 8
45 x 6
Straight Arm Pulldowns (using an incline bench)
92.5 x 8
92.5 x 7
92.5 x 6
DB Lunge
80 x 5 each
DB Side Lunge
80 x 5 each
Medicine Ball Pushups
20
20
*** 5 minutes on bike
Fullbody
* Warmed up shooting again for about 15 minutes
** All RIs were 60 secs - I was sweating like crazy.
DB Press
95 x 8
DB Row
130 x 12
DB Press
95 x 6
DB Row
130 x 12
DB Press
95 x 7
DB Row
130 x 12
Leg Press
300 x 15
300 x 12
300 x 10
Lying BW Triceps Press
25
25
25
Double Crunch
12
12
12
Reverse Fly
45 x 8
45 x 6
Straight Arm Pulldowns (using an incline bench)
92.5 x 8
92.5 x 7
92.5 x 6
DB Lunge
80 x 5 each
DB Side Lunge
80 x 5 each
Medicine Ball Pushups
20
20
*** 5 minutes on bike
Great
I like the short RIs for fullbody programs.==
I got 2 weighted vests today
They are from MRI.One is a "slim version". It can hold up to 30 lbs. The other can hold up to 60lbs. I have 45 lbs of weights for now so I split them up (15 lbs in one and 30 lbs in the other). It's time to try out some new workouts with the weighted vest.
AFTER FOUR YEARS OF POSTING IN THIS JOURNAL IT'S TIME TO MOVE ON TO A NEW ONE. FOR THOSE INTERESTED, CHECKOUT MY NEW JOURNAL
THANKS FOR THE COMMENTS
http://www.ironmagazineforums.com/o...mbos-circuits-plyos-bag-work.html#post1801650
THANKS FOR THE COMMENTS
http://www.ironmagazineforums.com/o...mbos-circuits-plyos-bag-work.html#post1801650
You go DAWG!
