A new journal (Heavy/Medium/Other)

[Rocco32]

Awesome YM!! I recommend not doing Bent BB Row for back, LOL. Just from my experience

 

[yellowmoomba]

PM - 21 was tough. I didn't think I was gonna make it when I was at 7 .. but just worked my way through it I normally look forward to squating but today I was just dreading it I am real happy I hit my goal though.

Jersey - I think once I get 225 x 25 I'll start using 245 and start working my way up again. 275 x 20 definitely would be impressive.

P-Funk - Good luck!! From the size of some of you I'm sure you'll have a shot.

Rock - Good advice. I'm going to stick with the cable rows

 

[yellowmoomba]

11/29/04

Football

We scored another victory last night 34 - 0. We are rolling our way through this session. In four games we have scored 167 points and given up 14

Tonight is HIT Day 1 of my three day a week program.

 

[yellowmoomba]

11/30/04

HIT Day 1
Total workout time: 35 minutes
*
Overall it was an average workout. I upped my weight on Deadlifts but missed my goal of 8 by 1. I screwed up my weighted chins - I added 45 instead of 55 lbs and didn't do a RP set - just a straight set followed by a dropset set. I'll try the same workout next week. My concentration was way off today

HS Incline Press
260 x 16 RP

Trap Bar Deadlift
415 x 7

Weighted Chins
bw +45 x 8 | dropset | bw x 7

Overhead Tricep Rope Press
150 x 17

Trunk Pulldowns (abs)
200 x 10

***
I added in some PT work for my shoulder. I haven't done any free weight press over my head in 5-6 weeks.

Standing BB Press (Shoulder Width Grip)
65 x 18
65 x 15

 

[JerseyDevil]

CONGRATS on the game dawg! Hey your wo looks good too. Not every wo can be a record setter.

 

[Rocco32]

Damn YM. Your strength still gets me man. Great w/o!

 

[yellowmoomba]

Thanks Guys!

I think I'm going to play basketball today. Then HIT Day 2 on Thursday.

 

[yellowmoomba]

12/1/04

Cardio Day

I wanted to play ball today but I was about 3 games down on the list so I decide to do some PLYOs instead.

10 minutes on the treadmill to warm up

Deep Squat Jump holding 35 lb weight
35 lbs x 25
35 lbs x 20

Stair Jumps
Jumped three stairs at a time ( 4 Jumps in a row ) and repeated
5 times without stopping so essentially 20 jumps of a distance of three stairs

Side to Side - one legged jump (marked 6 feet apart)
30 jumps
30 jumps

15 minutes of shooting baskets

20 minute walk with dog when I got home.

 

[yellowmoomba]

12/2/04

HIT UPDATE

So I've been doing HIT for 4 weeks now. I've seen some pretty good gains as listed below.

Prior to HIT...........................4 weeks later
Trap Bar Deadlift 405 x 3.................415 x 7
Incline HS Press 240 x 5.................260 x 8
Squats.............225 x 15.................225 x 21
SLDL................245 x 9..................255 x 10
Deep Squat Jump.25 jumps x 20 lbs....25 jumps x 35 lbs
CG Smith Press...205 x 8..................225 x 6
Upright Row.......115 x 10.................115 x 15
DB Front Raise....30 x 10...................30 x 15


I can't compare my Weighted Dips or Weighted Pullups since I was using much heavier weights before HIT. I'll find out the difference when I switch back to my old routine.

Things I've noticed:

Cons -

1) I don't like being in the gym for only 30 minutes.
2) My shoulders are starting to act up since I'm doing a press movement three times a week.
3) Didn't break much of sweat compared to past workout programs.

Pros -

1) Great gains
2) Nice change of pace
3) Great workout if you are pressed for time

Just thought I'd share my experiences with HIT so far if people are looking to try something new. I think I'm going to stay with HIT for a total of 6 -8 weeks depending on my results and schedule.

Next week I'm going to try a 2 day program rather than 3 days per week. Rather than doing 4 sets per day I'm going to up it to 8 sets per day but only lift two days for the whole week. This will hopefully fix the three cons that I listed above

 

[tucker01]

Nice Progress YM

Good Detail

 

[gwcaton]

12/2/04

HIT UPDATE

So I've been doing HIT for 4 weeks now. I've seen some pretty good gains as listed below.

Prior to HIT...........................4 weeks later
Trap Bar Deadlift 405 x 3.................415 x 7
Incline HS Press 240 x 5.................260 x 8
Squats.............225 x 15.................225 x 21
SLDL................245 x 9..................255 x 10
Deep Squat Jump.25 jumps x 20 lbs....25 jumps x 35 lbs
CG Smith Press...205 x 8..................225 x 6
Upright Row.......115 x 10.................115 x 15
DB Front Raise....30 x 10...................30 x 15


I can't compare my Weighted Dips or Weighted Pullups since I was using much heavier weights before HIT. I'll find out the difference when I switch back to my old routine.

Things I've noticed:

Cons -

1) I don't like being in the gym for only 30 minutes.
2) My shoulders are starting to act up since I'm doing a press movement three times a week.
3) Didn't break much of sweat compared to past workout programs.

Pros -

1) Great gains
2) Nice change of pace
3) Great workout if you are pressed for time

Just thought I'd share my experiences with HIT so far if people are looking to try something new. I think I'm going to stay with HIT for a total of 6 -8 weeks depending on my results and schedule.

Next week I'm going to try a 2 day program rather than 3 days per week. Rather than doing 4 sets per day I'm going to up it to 8 sets per day but only lift two days for the whole week. This will hopefully fix the three cons that I listed above

Great job ! Great info ! Congrats !

 

[yellowmoomba]

Thanks guys ! I'm real happy with the progress. If lifting 2 days a week works better I can hopefully throw in a day devoted to just play basketball since I really haven't been doing much cardio besides my football game on Monday nights and an occasional couple games of basketball here and there.

 

[tucker01]

Dammit I need to move down there. Football, Basketball. All you need is some hockey in there as well.

 

[yellowmoomba]

Dammit I need to move down there. Football, Basketball. All you need is some hockey in there as well.

It's funny that you say that.....because in about 4-5 weeks the ice on the lake is normally thick enough to play hockey on. We normally play 4 on 4 or 5 on 5 "Lake Hockey" on Sunday afternoons for an hour or two.

"Lake Hockey" is no checking and no lifting the puck. It's basically the neighbors just getting together for some fun on the ice.

The same group of people have been playing hockey for the past 5-6 years. We normally only get in about 5-8 days a year due to weather conditions but it's a GOOD time. I'm not the greatest skater but lifting weights definitely helps out on the ice (when I'm grabbing those damn fast skaters..... )

When are you moving to DETROIT ??

 

[PreMier]

Nice summary!

 

[yellowmoomba]

Thanks PM!

12/02/04

HIT Day #2

* I played three games of hoops (about 45-50 minutes) before my workout which I thought was going to be a bad idea but my lifts were on mark.

Smith CG Bench press
4 plates x 14 RP * up 4 reps from last week

Weighted Pullups
bw +45 x 8| RP | 2 more | dropset | bw x 5

SLDL
265 x 10 * PB

DB Row
140 x 12 Right Arm | 8 Left Arm

Side Raises
25 x 20 RP

 

[PreMier]

Do you use straps?

 

[yellowmoomba]

Do you use straps?

Yes - especially now that a jacked my hand up playing football. I couldn't close my left hand to make a fist for the last month. It's slowly getting better. I pretty much use straps on most of my back exercises except chin ups.

I was going to look into the COC ? Did you buy the book along with the gripper?

 

[PreMier]

No. I do get like a quartly update from them. Its a catalog, that also contains advice on grip work. Go to www.ironmind.com and fill out the section for a free catalog.

I think that I will subscribe to MILO though.

 

[yellowmoomba]

No. I do get like a quartly update from them. Its a catalog, that also contains advice on grip work. Go to www.ironmind.com and fill out the section for a free catalog.

I think that I will subscribe to MILO though.

I got the catalog. There is a book you can buy to help you train with the gripper.....How many sets do you do ? How many times per week?

 

[PreMier]

They say to train it like any other body part. Usually 2 times a week is best, and AFTER your normal workout that might focus on grip(back day). I usually do a few sets(maybe 5) and go to failure each time. I try and get 6-10 reps, but if I dont.. I will close the gripper with both hands, and let it slowly open with the one.

Sometimes I will do more sets, it just depends how I am feeling. Just train by instinct, thats the best way IMO. An take it serious..(IE:not in the car or during tv). If you do get the book, let me know how you like it.

 

[yellowmoomba]

They say to train it like any other body part. Usually 2 times a week is best, and AFTER your normal workout that might focus on grip(back day). I usually do a few sets(maybe 5) and go to failure each time. I try and get 6-10 reps, but if I dont.. I will close the gripper with both hands, and let it slowly open with the one.

Sometimes I will do more sets, it just depends how I am feeling. Just train by instinct, thats the best way IMO. An take it serious..(IE:not in the car or during tv). If you do get the book, let me know how you like it.

Will do ! Thanks for the info

 

[Rocco32]

Hey, really nice progress YM! I'd stay with 3 w/o's a week but do push/pull/legs. So your only pushing once a week and I think that's better for not overtraining as well.

 

[yellowmoomba]

Hey, really nice progress YM! I'd stay with 3 w/o's a week but do push/pull/legs. So your only pushing once a week and I think that's better for not overtraining as well.

I thought about that too ...... ....... I'm sure I'll come up with something.

 

[JerseyDevil]

Fantastic progress C! You are a true athlete, not just a weight trainer, and that impresses the hell out of me.

 

[Rocco32]

Fantastic progress C! You are a true athlete, not just a weight trainer, and that impresses the hell out of me.

I agree completely!

 

[yellowmoomba]

Thanks guys. I appreciate the kind words.

I was outta town all weekend for a wedding in Columbus. No workouts and bad food Oh well. Tonight is "football night" then back to the weights Tuesday.

 

[yellowmoomba]

12/6/04

Football Game

I got a good workout since I didn't come off the field the whole game. I played Rusher on Defense and QB on offense. We were missing three guys from our team. We played pretty well except for two plays where guys missed grabbing flags. The score was (I think) 38 - 12.

I'm in a class today and tomorrow so I'll be offline mostly for the next two days....
I'm going to try to get to the gym depending on when my class ends but it's on the other side of town than my class. I have to get home and let the dog out so we'll see. If not - I'll hit it on Wednesday and Friday.

I'm heading to Pittsburg this weekend for the Steelers/Jets game. It should be a good road-trip with the guys.

 

[Luke9583]

How many Yards ?

 

[gwcaton]

Quote:
Originally Posted by JerseyDevil
Fantastic progress C! You are a true athlete, not just a weight trainer, and that impresses the hell out of me.

I agree completely!

Me too