• Hello, please REGISTER and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!

Weighted vest, combos, circuits, plyos and bag work

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
Get Shredded!
7/20/17

Fullbody

Tread/Row
10 minutes

Pulldown
180 x 8
200 x 8
220 x 6
240 x 5, 5, 5

Bench
185 x 12
235 x 5, 5, 5, 5

TB Deads
255 x 10
335 x 5, 5, 5, 5

Lying Triceps Press
25 (3)

Weight: 190
Waist: 38 :(

* Been lifting 3 days a week plus surfing 3 days a week (and eating like a pig!!)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
8/7/17

UPPER

Smith Bench
215 x 7
225 x 5
245 x 3
265 x 2
285 x 1
265 x 2
245 x 3
225 x 5
205 x 7

Tbar Row
135 x 10 (3)

Dips
15 (4)

Pulldowns
180 x 10
200 x 8
220 x 7 (3)

OH Triceps Press
20 (4)

Weight: 196
Waist:38.5 :nail:

*I packed on my summer 10lbs and 2" (damn it!!)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
8/15/17

Still hitting the gym 3-4 days and 3 days of surfing.

Weight: 192
Waist 37.5 - 38

Going on a 4-6 week cut after Labor Day to get my Weight down to 186 and Waist 36"
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
8/25/17

Upper

* shot hoops for 20 minutes

Bench
215 (87% of 3RM) x 3 (8 sets with 30 second RI)

Tbar Row
155 x 3 (8 sets / 30 sec RI)

Dips / Pullups Superset
12 / 8 (4 sets)

Lying Triceps Press
25 (3)

Hang Clean
135 x 3 (5)

Weight: 192
Waist 37.5
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
8/29/17

UPPER

pullups
10 (4)

Dips
12 (4)

Tbar Row
155 x 3 (8 sets)

Smith Bench
225 x 1 (10 second RI) (10 sets)
245 x 3 (8 sets)

Lying Triceps Press
25 (3)

Seated Curls
40 x 8 (3)

Weight: 192

============

8/30

Lower

*shot for 20 minutes

Squat
235 x 3, 4, 5, 6

Hamstring Curl
80 x 20 (4)

Ab Wheel
20 (4)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
8/31/17

Lower

* shot 20 minutes

TB Deads
355 x 3 (5 sets)

Hamstring Curl
85 x 15 (3)

Hanging Leg Raise
15 (3)

Weight: 192
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
9/1/17

UPPER



9/2/17, 9/3/17, 9/4/17

Surf



====


9/5/17

UPPER

Smith
185 x 10
215 x 8
225 x 5
235 x 4
245 x 2
255 x 2
265 x 2
185 x 15

Row
135 x 8 (3)

Dips
15 (3)

Pullups
10 (3)

Weight: 196
Waist: 38.5


Diet Change *****
Cut out bread, pasta, crackers. Grilled Chicken and lots of veggies; Back on the 6 week program to drop 11lbs and 2.5 inches (seems familiar). Goal is 185lbs and 36" waist by October 13, 2017

9/5/17 196lbs and 38.5 waist
9/15/17 191lbs and 37.5" waist
9/27/17 188lbs and 37" waist
9/6/17 186lbs and 36.5" waist
9/13/17 185lbs and 36" waist * (GOAL is to drop 11lbs and 2.5" on waist in 6 weeks)

Here goes...

==================


9/6/17

LOWER

Ab Wheel
20+ (4 sets)

Squat
185 x 10 (4)

SLDL
185 x 10 (4)

Hanging Leg Raise
20 (3)

Standing Calf Raise
90 x 15 (4)

Weight: 194
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
10/4/17

Well I"m about a month late starting this ...

Cut most of the shit out of my diet.... on 9/26/17

9/25/17 199lbs and 38.5 waist (Major bloat)
10/4/17 191lbs and 37.5" waist (abnormal drop in weight in 9 days...)

GOALS and DATES

October 2017
10/15/17 191 and 37.5 waist
10/22/17 190 and 37.25"
10/29/17 189 and 37" waist

November 2017
11/5/17 189
11/12/17 188 and 36.5 waist
11/19/17 187
11/26/17 186 (Just in time for Thanksgiving!!)

186lbs and 36" waist * (GOAL is to drop 13lbs and 2.5" on waist in 6 weeks)

Still training 4-5 days a week; Since we are not on the sandbar anymore, snacking and drinking has reduced (cut in 1/2 at least); No more sugar, limited bread and crackers; Lots of cucumbers and red peppers for snacks instead of chips and cheese;

Amazing how this works :)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
11/27/17
Fullbody

10 min on elliptical

Trapbar Deads
295 x 8 (4 sets)

Dips
12 (4)

Pullups
9 (4)


10 min on elliptical

Weight 196
Waist 38

===

11/29/17
Fullbody

T-bar Row
135 x 10 (3)

Smith Bench
225 x 3 (8 sets @ 30 second RI)

Super Squat
4 plates x 8
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 5
6 plates x 20


10 min on elliptical

===

11/30/17
Core

10 min on elliptical

Ab Wheel
20 (4)

Farmers Walk
255 x 10 steps (4)

Hanging Leg Raise
15 (4)

Overhead Squat
60 x 10 (4)

Lying Leg Raise
25 (4)

Treadmill
Incline 5.0 / Rate 4.0 (10 minutes)

Weight: 193
Waist: 38
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/1/17

Fullbody

10 min on ellip

Pulldowns
160 x 8, 8
175 x 8
190 x 8
205 x 8
220 x 8
235 x 8, 8

Corner Press
45 x 15, 15
70 x 15 (4 sets)

Squat
185 x 8 (4 sets)

Treadmill
10 min

Weight: 193
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/1/17

See i did not start my goal....It's time to start posting again


Current
11/27/17 196 and 38 waist

Planned cut and goals:
12/1/17 193 and 38 waist
12/4/17 193 and 37.75
12/11/17 192 and 37.5
12/18/17 191 and 37.25
12/25/17 190 and 37 (Merry Christmas!!)

January 2018
1/1/18 189 and 36.75
1/8/18 188 and 36.5
1/15/18 187 and 36.5 *
1/22/18 186 and 36.25
1/29/18 185 and 36 (Happy Bday to me)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/18/17

FULL

* 10 min on ellip

Row
135 x 10 (3)

Smith
185 x 10
205 x 10
225 x 5
245 x 3
265 x 2
205 x 10, 10

Squat
185 x 10
235 x 4, 4
185 x 10, 10

Triceps BW Press
25 (4)

10 min on tread

Weight: 193
Waist: 37.5
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/20/17

Full

10 min on elliptical

Pulldowns
160 x 8
180 x 8
200 x 8
220 x 8
235 x 3 / 200 x 3


Dips
15 (5)

Sumo Deads
255 x 5 (5)

Deads
255 x 5 (3)
305 x 5 (2)

10 min on tread on incline


Goal was: 12/18/17 191 and 37.25


12/21/17
Weight: 191
Waist: 37.25

* Hit my goal a couple days late but very happy; Eating well; Lots of chicken and broccoli; Limited alcohol and junk food; Doing 3 fullbody workouts plus 2 GPP style workouts a week;

Remaining weekly goals

January 2018
1/1/18 189 and 36.75
1/8/18 188 and 36.5
1/15/18 187 and 36.5 *
1/22/18 186 and 36.25
1/29/18 185 and 36 (Happy Bday to me)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/29/17

Fullbody

10 min on elliptical

Pullups
10 (5)

Dips
15 (5)

Trapbar Deads
255 x 5
345 x 3, 5
365 x 5
385 x 3
255 x 15
165 x 25

Lying Triceps Press
20 (5)

Treadmill
10 minutes

Had my weight down to 191 8 days ago then let my diet slide a bit over the holidays. Still hitting the gym 5 days per week. 3 fullbody and 2 GPP workouts.

Weight: 195
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/30/17

GPP

Elliptical 10 min

Row Machine 10 min

Ab Wheel
20 (5)

Goblet Squat
70 x 20
95 x 10 (3)

Hamstring Curl
75 x 20
85 x 15 (3)

Reverse Fly
30 x 12 (4)

Triceps OH Press
20 (4)

Pullup/Pushups Ladder
10/30
9/25
8/20
7/15
6/10

Treadmill
10 min @ 4.0
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
12/31/17

Fullbody

18 min on Elliptical

Smith Bench
185 x 10
205 x 5
225 x 4, 5, 5
245 x 2
185 x 10, 10

Tbar Row
135 x 10 (3)

Squat
185 x 8, 10, 8

Treadmill
10 min
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/1/2018

Weighed in at 200.8 (wow!!!)

1/2/2018

Upper

Row machine 10 min

DB Row
80 x 10 (3)

DB Press
65 x 12, 10
80 x 8,7

Chin / Dip
10 / 12
10 / 15
10 / 14

Hang Clean
95 x 8, 10, 10

Lying Triceps Press
20, 20, 20

Treadmill 10 min

Weight: 196
Waist: 38.25
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/3/2018

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
305 x 5
325 x 5 (4)

Hanging Leg Raise
15 (3)

Hamstring Curl
75 x 15
80 x 12 (3)

Goblet Squat
75 x 15 (4)

Treadmill 10 min on 5.0 incline

Weight: 194
Waist: 38.25

Happy to drop 6 of the 10 lbs I put on between 12/21/17 and 12/31/17. I knew most of the weight was water and bloat. The key is to drop 1 lb per week and .25 inches on my waist.

Target is 188 and 36.25 (which is 2" on my waist and 8 pounds) over 8 weeks.

1/2/18 196 38.25 * Starting weight
1/9/18 195 38
1/16/18 194 37.75
1/23/18 193 37.5
1/30/18 192 37.25
2/6/18 191 37.00
2/13/18 190 36.75
2/20/18 189 36.5
2/27/18 188 36.25 *Goal
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/5/18

UPPER

1/6/18

LOWER

1/8/18

UPPER

(3 workouts while on vacation)

1/10/18

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
305 x 5
355 x 5
375 x 3 (2)
255 x 12

Hanging Leg Raise
15 (3)

Hamstring Curl
85 x 15
90 x 12
95 x 10 (2)

Treadmill 10 min on 5.0 incline
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/12/18

Off


1/13/18

Upper

10 min on elliptical

DB Press
75 x 12 (4)

DB Row
95 x 10 (3)

Rack Pulls
315 x 5
365 x 2
315 x 5

Dips / Sup Grip Pullups
15 / 10 (3 sets)

10 min on tread

Weight: 194
Waist: 37.5



1/14/18

OFF
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
Get Shredded!
1/15/18

Lower

10 min on elliptical

Trunk Pulldowns
82 x 20
92 x 20 (3)

Squat
225 x 5,6,7

Hamstring Curl
80 x 15
85 x 15
90 x 15
95 x 15

Super Squat on Toes
180 x 10 (3)

10 min on tread

Weight: 192 (2lbs ahead of schedule)
Waist: 37.5 (1/4 inch ahead of schedule)

* It helps that we did not have any parties or go out for dinner and drinks this past weekend. I have a tendency to put on 3 lbs over the weekend consuming bad food/drinks. Eating lots of veggies and a ton of water.
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/17/18

UPPER

elliptical 10

Corner Press
70 x 12 (4)

Straight Armed Pulldown
62 x 20 (4)

Tbar Row
135 x 10
145 x 8
155 x 8

CG Smith Bench
185 x 10 (4)

Seated DB Curl
40 x 10 (4)

Reverse Fly
30 x 15 (3)

Lying Triceps Press
20+ (4)

Weight: 191.2 (3lbs ahead of schedule)
Waist: 37.5 (1/4 inch ahead of schedule)
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/17/18

Lower

10 min on elliptical

Ab Wheel 20 (4)

Trapbar Deads
255 x 5
345 x 5 (4 sets)

Hanging Leg Raise
15 (3)

Hamstring Curl
85 x 15
90 x 12
95 x 10 (2)

Treadmill 10 min

Weight: 192
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/19/18

LOWER

Elliptical 10

Squat

Hamstring curl

Standing Calf Raise

Treadmill

Weight: 191.6
Waist: 37.5


1/20/18

HEART Workout

10 min on elliptical

Straight Armed Pulldown
60 x 20 (4)

Farmers Walk (DBs)
90 x 100 steps (3)

Row Machine 10 minutes

Sled
2 plates (push/pull) (4)



1/22/18

UPPER

10 minutes on elliptical

Smith Bench
185 x 10
205 x 8
225 x 5
245 x 3
205 x 10
185 x 12

T-Bar Row
135 x 10 (3)

Dips
15 (3)

Pullups
10 (3)

Lying Triceps Press
30+ (4)

Weight: 191 (first time I weighed less on Monday compared to the previous Friday) Kept diet in check over the weekend.
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
1/23/17

LOWER

10 on ellip

Ab Wheel
20 (4)

Squat
185 x 12 (3)
135 x 20

SLDL
185 x 10 (3)

Seated Calf Raise
45 x 15 (3)

Treadmill
10

Weight: 191
Waist: 37.5

================

1/24/18

Day Off

Weight: 188 (goal 193)
Waist: 37.0 (goal 37.5)

* Very happy to be ahead of schedule in both weight and waist. Hope I can stay under 190 after the weekend.
 

yellowmoomba

YM
Elite Member
Joined
Jul 16, 2003
Messages
8,915
Reaction score
97
Points
0
Location
Michigan
4/26/18

Still hitting UL off UL routine

Had right knee scoped 4 weeks ago to clean up meniscus tear.

Back to 275 x 10 Trapbar deads already. Goal is to hit 405 for 3.

Squatting is a little slower but working on Goblet squats with 50 lb dumbbell to work on ROM

Weight is back up to 194 and waist around 38.

Doing lots of pull-ups and pushups, Tbar row, corner press, bench and a some trap work.

Time to dial in the diet for May.


Sent from my iPhone using Tapatalk
 
Top