A new journal (Heavy/Medium/Other)

[Rocco32]

Hey, awesome workouts. Listen to JD! And also start throwing in rotator cuff exercises as well. Boring as hell but they go a long way to prevent getting hurt!

 

[yellowmoomba]

Yo YM! A SAP conference? The business software? If so, that's interesting because in my new job that is something I'm learning right now. Very complex stuff.

Don't be a smuck like me bro. Rest that shoulder now before it becomes chronic....

Do as I say - Not as I do ???

Yes - it's the business software. We did an implementation three years ago. I'm getting into the BASIS role more as my responsibilities grow at work so they sent me out here to pick up the "latest and greatest things".

ROCK -

I did some rotator stuff today....I'll post it soon.

 

[yellowmoomba]

10/7/04

Light Shoulders/Arms

Again - due to the Hotel Gym the exercises are a bit off. I wanted to see how my shoulder felt and do some rotator stuff today. Overall my shoulder felt a lot better today than it did yesterday I'm happy about that. Tomorrow will be an off day since I'm travelling.


Front Raise / Side Raise superset (Cable Machine)
25 x 12 | 25 x 12
25 x 12 | 25 x 12
25 x 12 | 25 x 12

Single Arm Cable Curl (each arm)
40 x 12
65 x 12
65 x 12

Single Arm Tricep Push down (each arm)
55 x 12
55 x 12
55 x 12

Cable Shrugs
195 x 15
195 x 15
195 x 15

External Rotations (each arm)
20 x 15
20 x 15

ABS

Knee Raises
2 set of 15

Trunck Pulldowns
130 x 20
130 x 20


*BACK to the Conference.........

 

[Rocco32]

ROCK - [/B]

I did some rotator stuff today....I'll post it soon.

Awesome, how'd it feel?

 

[JerseyDevil]

YM.... thank you for not rubbing my nose in the Ohio State loss. Ah hell, NW deserved to win one after 34 years .

 

[yellowmoomba]

Awesome, how'd it feel?

It felt better than I thought it would....My shoulder seems to feel much better when it's stretched out. When I don't use it for a day or two it seems to tighten up and give me more pain....

I'm going to hit legs this morning. I'm altering my workout schedule around starting today.

It's going to be roughly - 1 on/1 off. On my off days I may do some cardio depending on how I feel. The cardio most likely will be basketball or some plyometrics.

Day 1: Legs
off / cardio
Day 2: Chest/Back
off / cardio
Day 3: Shoulders/Arms
off /cardio
Football


JERSEY - I think 34 years is a good streak.....OSU better watch out today against Wisconsin. I think Minn is going to give U/M a run today at the big house too...... It's going to be a great day for college football!!!!

 

[yellowmoomba]

Here's a rough guide to my new routine.....The days may change order but I'm going to focus on this rep range for a few weeks....


Day 1/Chest-Back

Weighted Pullups 2 x 6, 10

Incline Dumbbell Press 2 x 6, 10

Deadlift 2 x 6, 10

Weighted Dips 2 x 6, 10

Single DB Row 2 x 6, 10

Flat Flys 2 x 6, 10

ABS - Swiss Ball Crunch with weights


Day 2 /Plyos or Ball or rest


Day 3/Legs

Squat 2 x 6, 20

SLDL 2 x 6, 10

Lunges 2 x 6, 10

Calves 2 x 10, 25

Plyometrics 3 x 25 (deep squat jump, side to side, bench hop)

ABS - Trunk Pulldowns

Day 4/OFF


Day 5/Shoulders/Biceps/Triceps

Standing Military Press 2 x 6, 10

Weighted Chinups 2 x 6,10

Close Grip Press 2 x 6, 10

Lateral Raises 2 x 6, 10 /superset/ Upright Row 2 x 6,10

Straight bar Curl 2 x 6, 10

Press Downs 2 x 6, 10

ABS - hanging knee raises

Day 6/HIIT or ball

Day 7//Football

 

[yellowmoomba]

10/9/04

This was a GREAT workout...It felt good to hit my legs again
Legs

Warmed up shooting for about 15 minutes

Squats
225 x 5 (w)
275 x 5
225 x 16
225 x 9

SLDL
275 x 5
225 x 10

Side lunges
80 x 10 (holding 40lb dumbells)
80 x 10 (holding 40lb dumbells)

Standing Calf Raises
215 x 10
215 x 10

Plyometrics

Deep squat jumps holding 10 lb dumbell
25

Lateral Bench Skip
40 skips
40 skips

ABS
Trunk Pulldowns
150 x 25

 

[JerseyDevil]

Bet you were breathing almost as hard during Michigan's last drive as your 225 x 16 set of squats (great job man!). Congrats on an exciting finish .

My team apparently sucks this year. 0-2 in conference.... Unless a miracle happens, we are done for the year.

 

[yellowmoomba]

Bet you were breathing almost as hard during Michigan's last drive as your 225 x 16 set of squats (great job man!). Congrats on an exciting finish .

My team apparently sucks this year. 0-2 in conference.... Unless a miracle happens, we are done for the year.

It was a good game - especially for Henne. We have an easy game next week against ILL then we are heading to PURDUE for a shotout It's nice that we finally found a running back after 5 games.

That set of squats really felt good. I'm trying to do as many as I can until my form breaks. I was shooting for 20....I'm sure I'll hit it soon. I'm paying for it today...

How's your injury situation going ???

 

[M.J.H.]

New routine looks good man, I think you'll definitely get some good results with it. Any new plans for your diet?

 

[PreMier]

I like the new routine.

 

[Rocco32]

I just can't believe you did 16 reps with 225. I have trouble getting 225 off the rack, LOL

 

[yellowmoomba]

Monstar - Thanks....I got the idea from WWB.com. I just modified it to fit the exercises that I like. I plan on dropping some calories from my 3500/day diet. I really need to focus on my diet to drop the inch that I want to get rid of on my waist. I'm going to stick with 3 shakes a day. I'll probably drop down to 6 meals a day rather than 7, 8, or 9 meals.

Premier - I hope to see some changes in my body with this workout change - since I've been doing the same type of exercises for a long time.

Rock - Right........I've seen your journal.....You are doing pretty damn good!! I'm paying for it today....I'm not sure if it was the SQUATS, LUNGES, or SLDL - but my legs are killing me today......I've been stretching out all day long. I'm off to the hot tub to stretch some more.

Thanks for stopping by guys!!! It was a good weekend for MICHIGAN. U/M, State and the LIONS all won I can't remember the last time that happened.

 

[yellowmoomba]

10/12/04

I took Sunday and Monday off from the gym. Saturday's workout kicked my own ass I took 1200 mg of Ibuprophen a couple hours before the game so I could run around. We had a game last night. We won 19 or 20 - 0. We played ok but had about 7 or 8 penalties which really slows down the game and put us in some poor field position. Oh well. Tonight is Back and Chest. My legs feel much better today

 

[yellowmoomba]

10/12/04

Today is my first real CHEST/BACK day of my new program. I have to say that it was tough but rewarding!!! I hit some all time PB's today. My shoulder still hurts but I'm working around the pain....This was a very intense 45 - 50 minute workout.

1 game of ball (15 minutes) to warm up....

Day 1/Chest-Back

Weighted Pullups
bw +65 x 6 1/2
bw +100 x 1 *PB
bw +55 x 7 | dropset | bw x 7

Weighted Dips
bw +70 x 7
bw +115 x 2
bw +135 x 1 ( I hit my goal of dipping with 3 plates...ahhhh yeah)
bw +55 x 7 | dropset | bw x 5

Deadlift * my grip gave out on all these sets....
315 x 6
315 x 5
315 x 5

Incline Dumbbell Press
* I tried to do these but my shoulder was getting me some trouble so I hit the Hammer Press

Hammer Press
180 x 10
200 x 6
200 x 5

Single DB Row
140 x 9 Right Arm | 6 Left Arm
140 x 9 Right Arm | 7 Left Arm


ABS - Swiss Ball Crunch with 10 lbs
30 reps

 

[Rocco32]

Damn, awesome w/o. Great job, congrats on the PB's.

 

[Rocco32]

When you do the swiss ball crunch with weight, where do you put the weight?

 

[yellowmoomba]

When you do the swiss ball crunch with weight, where do you put the weight?

I put the weight by my forehead. Good to see you stop by

 

[tucker01]

Those DB rows are awesome, when did grip become a problem?

Actually edit pretty impressive everyting

 

[yellowmoomba]

Those DB rows are awesome, when did grip become a problem?

Actually edit pretty impressive everyting

Don't know ..... It was a problem yesterday.

 

[tucker01]

Weird... I have never heard you say your grip failed

 

[yellowmoomba]

Weird... I have never heard you say your grip failed

I use straps on some of my back exercises That's probably why make grip never failed except for the day when my straps broke

 

[yellowmoomba]

10/13/04

CARDIO DAY

30 minutes of ball

ABS

Knee Raises
15
15
15

Trunk Pulldowns
150 x 20
150 x 20

 

[M.J.H.]

Pullup and dip strength is nuts man!

Single DB Row
140 x 9 Right Arm | 6 Left Arm
140 x 9 Right Arm | 7 Left Arm

I had no idea you were rowing the 140's, you're really getting out of control bud!

 

[yellowmoomba]

Pullup and dip strength is nuts man!





I had no idea you were rowing the 140's, you're really getting out of control bud!

Thanks Monstar! I'd like to try more but that's as heavy as they come at my gym. I thought about trying bent over rows for a little while but I really like the stretch that I get in the upper middle part of my back from dumbells. When I use the barbell or t-bar - I feel it more on the outer part of my back.

 

[yellowmoomba]

10/14/04

Shoulders/Arms

*This was the first workout where I combined Shoulders and Arms. I felt really pumped. It felt good to hit my arms first with a compound movement first then with an iso. I'm kinda bummed that my shoulder is giving me some problems but I'm working around the pain. I'm taking off to Chicago tomorrow for the weekend. They have a Lifetime Fitness near where we are going so I'll hit Legs on Saturday.




Standing MP
* I tried to do these but my right rear delt still hurts...

DB Front Raise
25 x 15
30 x 15

Weighted Chinups
bw +55 x 6 1/2
bw +55 x 5 1/2
bw +35 x 6 1/2 (wanted to do 10.....)

Smith Machine Close Grip Press
4 plates x 6
4 plates x 6
4 plates x 4 |dropset| 2 plates x 14

Upright Row / superset / DB Lateral Raise
115 x 10 / superset / 25 x 10
115 x 10 / superset / 25 x 10

Straight Bar Curl
95 x 10
95 x 8
95 x 6

Overhead Rope Tricep Press
150 x 16
150 x 15

Shrugs * These sucked since I forgot my straps.....
225 x 10
225 x 10

 

[camarosuper6]

Those rows really are hyugge.

How is everything else bud ?

 

[Rocco32]

Awesome rows!! That's insane.

 

[M.J.H.]

Upright rows and weighted pullup strength is nuts man! Your strength has been phenomenal lately!