A new journal (Heavy/Medium/Other)

[yellowmoomba]

Camaro - Thanks - I went to Chicago for the weekend with my wife (for her birthday). We have friends that live about an hour west of downtown. We had fun. I brought my workout clothes but we never made it to the gym.

Rock - I love any type of row

MonStar - I'm not sure what's going on but my strength is going up quite a bit especially on Pullups. I've been adding 10 pounds a week to my max for three weeks. I must be doing something right (or it could be that deadlifts are make my other lifts better)

* note to self
My shoulder is still bothering me . Fortunately I can still throw a football, do pullups, deadlifts, rows and squat which pretty much is the core of my program. The lifts I can't do right now are any type of DB press (flat, incline or shoulder). I also can't do any rear delt movement (like reverse fly). It's been over three weeks. I'll give it one more week than I like I'll head in to the doc if it doesn't go away.

 

[yellowmoomba]

10/18/04

Football Game

It seems we are starting to get back into the flow with our "no-huddle" offense. We gave up three long plays on D but pretty much controlled the game. Considering we have only given up 27 points (total) in 5 games and we gave up 26 last night. We won 29-26. They scored with a minute or so to go which made the score much closer than the game.

Since I took Friday, Sat. and Sunday off. I'll have to hit the gym Tuesday, Wed, and Thursday. Today is legs day.

 

[Rissole]

Hey YM, hows the waistline going??

 

[yellowmoomba]

Hey YM, hows the waistline going??

Not much has changed To be honest I've changed my diet during the week but I still have to clean up my weekend diet.

Thanks for askin'

My strength is going up so I can't complain too much.....

 

[yellowmoomba]

10/1/04

LEG DAY

*Great leg workout today. I warmed up with 1 game of ball. I love doing the high rep squat routine with 225. My goal is 20 reps. I'll get there in three weeks. I'm adding "a rep a week" whether it kills me or not!! The deep squat jumps at the end of my routine were tough......



Squats (all reps below parallel)
225 x 5 (w)
315 x 2
225 x 17 * one more than last week
225 x 11

SLDL
285 x 5
235 x 10

Side lunges
80 x 12 (holding 40lb dumbells)
80 x 12 (holding 40lb dumbells)

Standing Calf Raises
235 x 10
235 x 10
235 x 10

Plyometrics

Bench Hop
40 hops
40 hops

Deep squat jumps holding 15 lb dumbell
(basically I hold a 15 lb dumbell to my chest - squat down as low as I can - then jump as high as I can)
25
15
* These were KILLER!!!!!

ABS

Trunk Pulldowns
150 x 25
150 x 25

 

[Rissole]

but I still have to clean up my weekend diet.

There it is

How many cals you gettin and what is your current w8 and approx bf%?

 

[yellowmoomba]

There it is

How many cals you gettin and what is your current w8 and approx bf%?

Monday - Friday the foods are relatively the same which is about 3500 cals spread throuh 6 - 8 meals (three of the meals are protein shakes).

The weekend is a different story......Normally my breakfast and lunch are good but Dinner and drinks kill my diet on Saturday night. Sunday is very healthy too (except if we are out of town). So - all in all - I need to work on my SATURDAY diet the most.

My current weight ranges from 187 - 190. It has been this way for about 6 months.

BF% ??? Couldn't even tell ya....I'd have to guess in the low-mid teens.

 

[JerseyDevil]

Awesome squat session YM .

 

[yellowmoomba]

Awesome squat session YM .

Thanks I think the squating and lunges are really helping my speed for football. I'm not getting caught from behind anymore

 

[Rissole]

Monday - Friday the foods are relatively the same which is about 3500 cals spread throuh 6 - 8 meals (three of the meals are protein shakes).

The weekend is a different story......Normally my breakfast and lunch are good but Dinner and drinks kill my diet on Saturday night. Sunday is very healthy too (except if we are out of town). So - all in all - I need to work on my SATURDAY diet the most.

My current weight ranges from 187 - 190. It has been this way for about 6 months.

BF% ??? Couldn't even tell ya....I'd have to guess in the low-mid teens.

Ok, say 190 at 13% gives you 165 for fat free mass, only fat free mass burns cals Cals for that with no workout would be around 1,980 add around 350 400 for your workout..... hmmm see were i'm goin?? You wanna burn fat you need to be in calorie deficite Then your Sat night splurge wont hurt so much

 

[yellowmoomba]

Ok, say 190 at 13% gives you 165 for fat free mass, only fat free mass burns cals Cals for that with no workout would be around 1,980 add around 350 400 for your workout..... hmmm see were i'm goin?? You wanna burn fat you need to be in calorie deficite Then your Sat night splurge wont hurt so much

Thanks for the breakdown. That makes sense to me. So I should probably cut back to 2900-3000 for a week then cut back to 2400 the following week?? I'll definately have to rework my foods.....I'll have to check your diet in your journal for ideas.

Thanks for taking the time !!

 

[Rocco32]

Hey, once you figure it out YM. Do the same for me too, LOL.

 

[Rissole]

Thanks for the breakdown. That makes sense to me. So I should probably cut back to 2900-3000 for a week then cut back to 2400 the following week?? I'll definately have to rework my foods.....I'll have to check your diet in your journal for ideas.

Thanks for taking the time !!

I haven't posted food in my journal for ages but i will put something up for you.
I was on about 3000 cals up to my first comp with about 40 mins cardio in the mornings, Then for the 2 week gap between comps i dropped to 2000 and did 2 1/2 hrs cardio everyday, my 2 refeed days b4 comp were about 2800 with no cardio and i only dropped 3lb Damn looked alot better though!!

 

[yellowmoomba]

Hey, once you figure it out YM. Do the same for me too, LOL.

You got it Rock!!

 

[yellowmoomba]

I haven't posted food in my journal for ages but i will put something up for you.
I was on about 3000 cals up to my first comp with about 40 mins cardio in the mornings, Then for the 2 week gap between comps i dropped to 2000 and did 2 1/2 hrs cardio everyday, my 2 refeed days b4 comp were about 2800 with no cardio and i only dropped 3lb Damn looked alot better though!!

Thanks Rissole!! I'll check it out.

YOU DID 2 1/2 HOURS OF CARDIO!!! EVERYDAY !! DAMN !!!!!!!

 

[yellowmoomba]

10/20/04

*I normally have a day off in between workouts but I have make up for the lack of workouts over the weekend....so I did Chest/Back today. Overall it was a pretty demanding session. I missed my 1 rep max on dips ( I just couldn't lock it out!! ) I'll hit it next week! My Deadlift went up today eventhough I did squats yesterday.

My shoulder feels like I'm getting more of a range of motion without pain. Rather than chance it - I stuck with the Hammer Strength Machine rather than doing dumbells.



Weighted Pullups
bw +65 x 7
bw +90 x 2 1/2
bw +75 x 4 1/2
bw +55 x 6

Wide Supinated Grip Pullups * this was a new exercise. My grip was about two feet apart.
Bw +45 x 6

Weighted Dips
bw +90 x 5
bw +135 x 0 * Couldn't lock out
bw +135 x 0 * Couldn't lock out AGAIN
bw +90 x 4 | dropset | bw x 9

Trap Bar Deadlift
315 x 10
405 x 3 *PB
425 x 1 *PB


Incline Hammer Press
180 x 13
200 x 10
210 x 7
230 x 4

Single DB Row * I tried starting with my Left Arm - but it didn't make a difference.
140 x 13 Right Arm | 8 Left Arm
140 x 9 Right Arm | 7 Left Arm

 

[PreMier]

Nice PB.

 

[Rissole]

Thanks Rissole!! I'll check it out.

YOU DID 2 1/2 HOURS OF CARDIO!!! EVERYDAY !! DAMN !!!!!!!

Hmmm yes.... 1 1/2 in the morn then 1 in the arvo.
Just walking on the treadmill and using the incline for intensity, it helped not to compromise leg size

 

[Rocco32]

Awesome PB's YM. Your going crazy here!

 

[yellowmoomba]

Nice PB.

Thanks PM.....It looks like you guys are going to have fun in Vegas........

Hmmm yes.... 1 1/2 in the morn then 1 in the arvo

Obviously - it worked for you Rissole !!!

Awesome PB's YM. Your going crazy here!

I'm making progress every week - so I'm definately happy so far. I appreciate the support

 

[naturaltan]

What is a trap bar deadlift? Whatever it is, that 425 is an awesome number. I can't even load 425 on the bar without having to rest. Nice work YM!

 

[M.J.H.]

A trap-bar deadlift is basically just like a regular deadlift except your hands are palms facing inwards. Here is a pic:

BTW, your pullup strength is nuts!

 

[naturaltan]

oh ok, thanks Mon. Wow ... 425 is a lot of weight Yeah ... YM's pulls are awesome ... it's the one lift/pull I can target as a goal around here. Otherwise, I'm a sorry little man.

 

[yellowmoomba]

A trap-bar deadlift is basically just like a regular deadlift except your hands are palms facing inwards. Here is a pic:

BTW, your pullup strength is nuts!

Thanks dude!! I was going to look for a pic of a Trap bar for NT but you beat me to it

 

[yellowmoomba]

oh ok, thanks Mon. Wow ... 425 is a lot of weight Yeah ... YM's pulls are awesome ... it's the one lift/pull I can target as a goal around here. Otherwise, I'm a sorry little man.

NT is too modest......He's strong as a bull !! If you are doing bw +120 on pullups - that's pretty damn good.

 

[Monolith]

Christ... that IS a damn nice DL. One of these days i'll get there...

It's weird that those DB rows havent evened out yet. Have they been improving at least? 140 for 13 is definitely fuckin superhuman. No wonder your pullups are so strong.

 

[yellowmoomba]

Christ... that IS a damn nice DL. One of these days i'll get there...

It's weird that those DB rows havent evened out yet. Have they been improving at least? 140 for 13 is definitely fuckin superhuman. No wonder your pullups are so strong.

I'm getting there on my DL's. I really like using the Trap Bar. My form seems much better. It was cool to see the weights bending the bar as I was holding it on the top of my movement. I can't remember the last time I did that

My rows are getting better (SLOWLY). It's hard to compare using this workout since I do DB Rows last in my workout now compared to when I was doing them as my second exercise out of 4 in my back workout a few months ago. Maybe my form is jacked up on when I'm doing my left arm ?? I'll have to watch my foot placement closer next time.

It's good to you getting stronger too!!!!

 

[Monolith]

Well hey, as long as the weights are still movin in the right direction... who cares if theyre exactly even or not.

If it's buggin ya, though, you could always just stop repping with both arms when the left side fails. Thats what ive done for my bi's (theyre lopsided) and its helped even them out a lot. Of course, youre sacrificing growth in that one arm while you wait for the other to catch up... :/

 

[naturaltan]

My rows are getting better (SLOWLY). It's hard to compare using this workout since I do DB Rows last in my workout now compared to when I was doing them as my second exercise out of 4 in my back workout a few months ago.

140lb and it's the last exercise ... now I am out of my league.

 

[yellowmoomba]

Mono - As long as I'm making progress I don't care if they are not the same strength... Thanks for the tip though....

NT - We can be in the same league - I'm sure You should post a big pic in your gallery of your back so we can see the tattoo better.