Weighted vest, combos, circuits, plyos and bag work

[yellowmoomba]

1/18/08

CARDIO Day

45 minutes on treadmill at 4.0 rate on 5.0 incline (3 miles)

Weight 184

 

[yellowmoomba]

1/19/09

FULLBODY

* 5 minutes on tread

Xpload Incline Press
360 x 4
360 x 4
360 x 4
370 x 4
370 x 4
370 x 3
180 x 20

Weighted Chins
BW +55 x 9
BW +55 x 9
BW +55 x 7

Trap Bar Deads
315 x 10 (3 sets)
* low back sore from Saturday I should have been doing 455 x 3

Flags
6
4

BW Triceps Press
25 (2 sets)

Machine Row
200 x 6 (2 sets)

Hanging Leg Raise
20 (2 sets)

 

[yellowmoomba]

1/21/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Squat
265 x 5 (3 sets)
265 x 4 (2 sets)

DB Row
130 x 20
130 x 15

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
10

Supinated Grip Pullups
10

Dips
15

Supinated Grip Pullups
7

Leg lifts
30

 

[katt]

Hi YM - Looking strong in here as usual

 

[PreMier]

you take any supplements?

 

[yellowmoomba]

Hi YM - Looking strong in here as usual

Thanks....I'm trying to keep my strength but lean out a bit. My abs are coming back. The top four are good; it's the bottom two that are tough. Since I'm doing more cardio and watching what I eat - it's only a matter of time before I'm in "summer shape"

you take any supplements?

2 Multi-vitamins a day; Fish oil supps when I rememeber (just started these a couple days ago); 3 BCAAs caps after my workout. So - I don't really supplement that much.

 

[PreMier]

you get fish burps?

 

[Scarface30]

you get fish burps?

I hate those. they feel/taste bad.

looking good in here though YM, some solid squattage

how is the little one doing?

 

[yellowmoomba]

you get fish burps?

Not too often (thank god). They are nasty when they happen.

how is the little one doing?

Miller is doing well. Eating, Sleeping and Pooping. What a life!!

haha

Now if WE could just get some SLLEEEEEEEEEEEP!!!

 

[yellowmoomba]

1/23/09

CARDIO

25 minutes on tread at 4.0 on 6.0 incline.

 

[Double D]

Looking good buddy. Still strong I see.

 

[yellowmoomba]

Looking good buddy. Still strong I see.

Thanks What's going on with you?

 

[yellowmoomba]

1/24/09

1 hour of 5 on 5 basketball

* I'm going to play ball every Saturday morning. My shot was on for the first two games but I started to get a little tired by the third game.

 

[yellowmoomba]

1/25/09

1 hour hike through the woods with Samson

 

[yellowmoomba]

1/27/09

FULLBODY

* 10 minutes of intervals on tread (up to 12.0 rate)

** All RIs 60 secs except 90 secs on TB Deads

Xpload Incline Press
380 x 3 (8 sets)

Weighted Chins
BW +55 x 10
BW +55 x 8
BW +55 x 6

Trap Bar Deads
405 x 2
455 x 1
405 x 3
315 x 10

Flags
6
4

BW Triceps Press
27
25

Machine Row
245 x 7
245 x 5

Hanging Leg Raise
20 (2 sets)

 

[PreMier]

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

 

[yellowmoomba]

do you do the bw tricep press by lowering yourself down face first, hold onto a barbell, then pressing yourself back up?

Yes - the further you move your feet away from the barbell the hard they get. Do you do that exercise as well ?

 

[PreMier]

i have done them before, but its not in my current routine. i just wanted to make sure what they were

 

[yellowmoomba]

1/30/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 5 (5 sets)

Smith WG Press
225 x 5 (2 sets)

Squat
225 x 5
* stopped. Left knee pain

T-Bar Row
4 plates x 5 (2 sets)
3 plates x 12

Trunk Pulldowns
97.5 x 20
97.5 x 20

Dips
12

Supinated Grip Pullups
12

Dips
12

Supinated Grip Pullups
12

SLDL
235 x 5 (3 sets)

Push Press
95 x 5 (3 sets)
* first time doing OH movement in a couple weeks. Left Shoulder pain

**** Due to knee and shoulder pain it's about time to take a break from lifting for 4-5 days. After ball tomorrow I plan on taking a break until late next week. It's also time to switch up the program.

 

[PreMier]

you should have taken a break a while ago. i mean if your kid is keeping you up all the time and not your not getting any rest lol

 

[PreMier]

p.s. i like his haircut

 

[yellowmoomba]

p.s. i like his haircut

He looks like you.

 

[yellowmoomba]

1/31/09

1 hour of hoops

 

[yellowmoomba]

2/4/09

FULLBODY

* took four days off from weights. Shooting for two workouts plus 1 day of hoops this week. Still no OH movements. Left knee still has a little pain.

* 8 minutes of intervals on tread

** All RIs 60 secs

Xpload Incline Press
370 x 4 (6 sets)

Weighted Chins
BW +70 x 5
BW +75 x 4
BW +100 x 3
BW +105 x 2 | dropset | BW x 13

Super Squats
6 plates x 10 (4 sets)

Flags
5
5

Hammer Shrugs
270 x 10 (3 sets)

BW Triceps Press
30
25

Machine Row
200 x 9
200 x 8

Trunk Pulldowns
97.5 x 20

 

[PreMier]

4 days is not a week.. lol keep resting damnit!

 

[yellowmoomba]

4 days is not a week.. lol keep resting damnit!

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

 

[yellowmoomba]

2/6/09

FULLBODY

** 10 minutes on tread

Smith CG Press
225 x 6

Side to Side Pullups
10

Smith CG Press
225 x 6

Side to Side Pullups
9

Smith CG Press
225 x 6

Side to Side Pullups
7

Squat
225 x 8 (3 sets)

Planks
60 seconds (2 sets)

Dips
20
15

BW Row
25
18

SLDL
255 x 5

Leg lifts
15

* Didn't want to go all out but still got a good lift in.

 

[PreMier]

haha.......4 days is longer than the 2 days that I normally take. Baby Steps....

im just pissed because i havent been in 2 weeks

nice workout

 

[yellowmoomba]

im just pissed because i havent been in 2 weeks

nice workout

WELL.......get to it.

 

[yellowmoomba]

2/7/09

SATURDAY
1 hour of hoops

Good games today. We ran 5 or 6 games.