A new journal (Heavy/Medium/Other)

[yellowmoomba]

PM - Thanks....When are you starting to lift again? It should be anytime now.....

ROCK - Yeah - I was real happy about both. I'm starting to get my form right on the Deads. Your Westside looks good!!

JERSEY - Thanks....I just looked at your journal....6AM squats ........ .........

Today is a REST DAY I'll probably take the dog for a nice long walk after work.

 

[PreMier]

Monday

 

[yellowmoomba]

September 15, 2004

45 Minutes walk in the woods with Samson (my dog)

My hip flexors and groin are still on fire from Monday's football game.....I hot tubbed last night and have been taking Ibu all day today. I'm supposed to do a heavy leg day tomorrow but I think I'll have to do Push instead and do Legs on Saturday.

 

[tucker01]

What Happened with the Wolverines last weekend

Nice Freaking Workouts

 

[yellowmoomba]

What Happened with the Wolverines last weekend

Nice Freaking Workouts

Thanks Iain.

U/M always f*cks up every season. I thought without a WEST COAST game that we would be all set....WRONG!! U/M should can their shitty offensive coordinator for calling an awful game..................Don't get me started again.

 

[yellowmoomba]

Monday

Well........lets get a journal started so we can all pipe in........

 

[PreMier]

Thats why im afraid to start it too soon Will post it up this weekend, plus I dont have a diet yet.

 

[Rissole]

Not posting diet any more YM....??

 

[yellowmoomba]

Not posting diet any more YM....??

Hey Rissole -

Here's what I changed:

I reduced my oats from 1 cup to 1/2 cup in M2
I took out my eggs in the AM
I took out my bread with M3

That's about a 300 calorie decrease per day.

My meals are the same Monday - Friday (see below)

M1 6:30am - 50 gm Whey
M2 8:00am - 1/2 cup Oatmeal, 1 tablespoon of PB, 1 banana
M3 11:30am - 1 cup broccoli, 1/2 cup carrots, 1/2 cup cucumbers (with light dressing), 1 tbs sunflower seeds, tuna (1 1/2 cans) plus 3 pickle spears
M4 1:30pm - 1 cup cottage cheese / 1 cup strawberries
M5 3:30pm- Zone Bar

Workout - 4:30 - 6PM

M6 6:00pm - 50 gm Whey plus one banana
M7 7:00pm - THIS IS THE ONLY MEAL THAT CHANGES DURING THE WEEK
(usually chicken, veggies and a whole wheat "something"....Sometimes it's soup and sandwich or Steak and veggies.....)
M8 9:00pm - 50 gm Whey

 

[naturaltan]

Hey YM ... just thought I'd say hello.

 

[yellowmoomba]

Hey YM ... just thought I'd say hello.

Hey NT Nice Avatar

Is it Friday yet ??????????

You should be moving soon......hopefully before it starts to snow alot.

 

[naturaltan]

It's the old Mrs.Nt ... she's trying to regain her 10+ hotness

It sure seems like it should be. Being this is our first house, the wait has been though. But tomorrow I'm sure I'll be dreading the move ... I always go overboard and move most of the stuff. I feel guilty having people help. I have a couple of friends taking the day off to help, but I hope to have 2/3 truck loads of boxes done before they show up. Snow ... ... it's supposed to rain Saturday & Sunday. It's supposed to just be cool today and tomorrow, which will be perfect. I don't like moving in extreme heat nor do I like moving in the cold. But with it being cool and dry, that will be perfect.

 

[yellowmoomba]

9/16/04

(Goal: 10 reps)

*Today's workout was OK.....My reps for all my chest exercises were a little less than what I did two weeks ago.....Not sure why....

Two games of 5 on 5 hoops to warmup

CHEST

DB Press
90 x 9

Incline DB Press
90 x 7
90 x 4....WTF??

Incline Fly
65 x 6

Weighted Dips
bw +45 x 7
bw +45 x 6

SHOULDERS

Standing BB Press
95 x 9
95 x 8
95 x 7

Superset
Side Raise | Front Raise
30 x 10 | 30 x 10
30 x 10 | 30 x 5


TRICEPS

Overhead Extention
150 x 11
150 x 10

Superset

Medicine Ball Pushup | Lying Extentions | Incline Close Grip Pushup
12 x 12 x 12

Medicine Ball Pushup | Lying Extentions | Incline Close Grip Pushup
10 x 8 x 10

ABS

Hanging Knee Raises
2 x 20

Side Bends
45 x 20 each side
45 x 20 each side

 

[Rissole]

Hey Rissole -

Here's what I changed:

I reduced my oats from 1 cup to 1/2 cup in M2
I took out my eggs in the AM
I took out my bread with M3

That's about a 300 calorie decrease per day.

My meals are the same Monday - Friday (see below)

M1 6:30am - 50 gm Whey
M2 8:00am - 1/2 cup Oatmeal, 1 tablespoon of PB, 1 banana
M3 11:30am - 1 cup broccoli, 1/2 cup carrots, 1/2 cup cucumbers (with light dressing), 1 tbs sunflower seeds, tuna (1 1/2 cans) plus 3 pickle spears
M4 1:30pm - 1 cup cottage cheese / 1 cup strawberries
M5 3:30pm- Zone Bar

Workout - 4:30 - 6PM

M6 6:00pm - 50 gm Whey plus one banana
M7 7:00pm - THIS IS THE ONLY MEAL THAT CHANGES DURING THE WEEK
(usually chicken, veggies and a whole wheat "something"....Sometimes it's soup and sandwich or Steak and veggies.....)
M8 9:00pm - 50 gm Whey

Looks ok, the only thing i might change, and this is a guess cause i am guessing that a zone bar is a protien bar (with carbs) meal 5, change it for a whey shake with fat so you are not training on carbs then have the zone bar after you train so the carbs will help with recovery. That's just a suggestion.... take it or leave it

 

[yellowmoomba]

Looks ok, the only thing i might change, and this is a guess cause i am guessing that a zone bar is a protien bar (with carbs) meal 5, change it for a whey shake with fat so you are not training on carbs then have the zone bar after you train so the carbs will help with recovery. That's just a suggestion.... take it or leave it

Hey Rissole -

The Zone Bar has 21 g Carbs and 16 g Protein and 7 g Fat. I'll switch them around for next week. Thanks for the suggestion

 

[yellowmoomba]

9/17/04

LEGS - Goal - at least 10 reps

*Pretty good workout today.....My legs are definately worn out now!!


Squat (ATG)
225 x 10
225 x 11
225 x 10

Sumo Style Deadlift
275 x 10
275 x 10

SLDL
275 x 4
275 x 3

One legged Sled Machine
4 plates x 10 (each leg)

Toes squats on Sled Machine
4 plates x 20

Side Lunges - holding 30 lb dumbells
30 dbs x 10 (each leg)

PLYOS
Barrier laterial Jump (over a bench)
50 hops

One legged Side to Side jump (markers set 6 feet apart)
40 hops

Box/Bench Laterial shuffle
40 as fast as I could

Straight up Jumps
50

 

[Rissole]

Hey Rissole -

The Zone Bar has 21 g Carbs and 16 g Protein and 7 g Fat. I'll switch them around for next week. Thanks for the suggestion

Oh i'm full of suggestions
No prob's

 

[Rocco32]

Great leg w/o! How's the walking today? LOL

 

[yellowmoomba]

Great leg w/o! How's the walking today? LOL

I'm a little tight today - not too bad. My legs are finally getting used to this new workout. I think I'm going to take a long walk today to stretch out my legs (Today's a rest day) then hit Back tomorrow.

I like this new routine since I have a least one day on the weekend that I don't have to drive to the gym (20 minutes each way with no traffic). In about 6 months, they'll have the new gym (Lifetime Fitness) open by my house (4 miles away)

 

[Rocco32]

I belong to 2 gyms so I don't have to drive a long distance, LOL! What a waste is that? They are about 30 min away from each other but depending on what part of DC I'm in dicates which gym I'll go to.

 

[JerseyDevil]

My gym is about 4 miles from my house, which is cool with these early morning workouts.

 

[yellowmoomba]

Jersey -

You are lucky to have your gym so close

Your boyz put up some points yesterday (5 Goals) Michigan didn't do much better...... haha

I'm off to get a back workout in this morning...

 

[M.J.H.]

Workouts are looking great bro!

How is the training program working out for you so far?

 

[JerseyDevil]

Your boyz put up some points yesterday (5 Goals) Michigan didn't do much better...... haha

Yeah "Tressel Ball" is boring to watch. But its hard to complain about being 31-2 since his first season. I wish they could blow someone out one of these days, like the OSU teams in the mid to late 90's used to do.

 

[yellowmoomba]

Workouts are looking great bro!

How is the training program working out for you so far?

Thanks MonsStar.....So far I'm glad I switched my shoulders back to "push day" and my calfs back to "leg day". My back is getting stronger but my chest is not so I'll have to see what is going on there. Overall I'm a bit stronger on every exercise except bench press. I really like doing the PLYOS at the end of my leg workout to finish 'em off. Good to see you around!





JERSEY - I gotta give credit where it due.........OSU keeps winning - that's the only thing that matters

 

[yellowmoomba]

9/19/04

PULL DAY ( Higher Rep Day)

BACK

Weighted Pullups
bw +45 x 8
bw +45 x 7 1/2

Supinated Grip Pullups
bw +45 x 6
bw +45 x 5

Single Arm DB Row
140 x 13 Right Arm | 9 Left Arm *PB on the Right Arm
140 x 11 Right Arm | 9 Left Arm


TRAPS

Upright Row
115 x 12
115 x 10

Shrugs * tried to squeeze it for a second at the top to see if lightening up the weight and increasing the reps along with slowing them done helped.
225 x 15
225 x 15

BICEPS

Weighted Chinups
BW +35 x 6 1/2
BW +45 x 5 1/2

Straight Bar Curl
100 x 8 * Down three from last time....
100 x 7

 

[Rissole]

Damn son.... nice pullups and rows shit.... all your lifts are great!!!

 

[Paynne]

Damn is right. Nice

 

[JerseyDevil]

Your single arm DB rows have always impressed the shit out of me .

 

[JerseyDevil]

JERSEY - I gotta give credit where it due.........OSU keeps winning - that's the only thing that matters

Like the Wolverines haven't had an impressive winning percentage over the last 10 years or so .