Dropping in for a long overdue visit, and to say hi! Still nailing it I see my friend. Are you still playing QB in the 3 on 3 leagues? btw.... GO BUCKEYES, lol
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Weighted vest, combos, circuits, plyos and bag work
- Thread starter yellowmoomba
- Start date
4/4/17
LOWER
10M on Row
Ab wheel with 25 lb plate on back
12 (4 sets)
Super Squat Machine
2 plates x 8
4 plates x 8
6 plates x 8
8 plates x 8
10 plates (450 lbs) x 8 - 2 sets
SLDL
185 x 12 (3 sets)
Hanging Leg Raise
20 (3 sets)
Weight: 188.6
Waist: 37.25
LOWER
10M on Row
Ab wheel with 25 lb plate on back
12 (4 sets)
Super Squat Machine
2 plates x 8
4 plates x 8
6 plates x 8
8 plates x 8
10 plates (450 lbs) x 8 - 2 sets
SLDL
185 x 12 (3 sets)
Hanging Leg Raise
20 (3 sets)
Weight: 188.6
Waist: 37.25
Hey Jersey....GREAT to see you in here.
No more football or basketball for me. I tried making a bball comeback this winter but kept tearing my calfs. I did PT for 6 weeks then tweaked my Achilles Tendon. I decided to hang up my playing shoes rather than tear my AT again. I tore my left AT in 2001 and my right one in 2005 (playing football). Surfing and Wakeboard season starts in the next two weeks so I'll be spending my time on the lake or on my mountain bike during the weekends. I'm also coaching my son's flag football team again this year so I'll still get out and throw the ball around. He's only 8 so I have a couple more years to coach him
How are things with you? You are looking buff in you profile pic
Doing well. Have my own aches and pains hard to hit the gym like I used to. Sounds like a wise decision on your part. You were always quite the athlete your whole life. But coaching your son and surfing and wakeboarding looks like a blast and a fun alternative. That avi pic was a few years ago, I'm actually a little bigger now, but still taking gear so that helps. I'm pretty much just going to do TRT doses now. I always admired the fact you were and are 100% natty and totally dedicated to the gymHey Jersey....GREAT to see you in here.
No more football or basketball for me. I tried making a bball comeback this winter but kept tearing my calfs. I did PT for 6 weeks then tweaked my Achilles Tendon. I decided to hang up my playing shoes rather than tear my AT again. I tore my left AT in 2001 and my right one in 2005 (playing football). Surfing and Wakeboard season starts in the next two weeks so I'll be spending my time on the lake or on my mountain bike during the weekends. I'm also coaching my son's flag football team again this year so I'll still get out and throw the ball around. He's only 8 so I have a couple more years to coach him
How are things with you? You are looking buff in you profile pic
Doing well. Have my own aches and pains hard to hit the gym like I used to. Sounds like a wise decision on your part. You were always quite the athlete your whole life. But coaching your son and surfing and wakeboarding looks like a blast and a fun alternative. That avi pic was a few years ago, I'm actually a little bigger now, but still taking gear so that helps. I'm pretty much just going to do TRT doses now. I always admired the fact you were and are 100% natty and totally dedicated to the gym
Glad you are still hitting it hard. You have to just grind through the aches.
I appreciate the "being natural" comment. I've been having a good spring. Definitely not ask strong as I was 7-8 years ago but I still am respectable.
Sent from my iPhone using Tapatalk
4/6/17
Full body
5m tread
5m row
Trapbar deads
255x10
345x5
395x5, 3
255x12
Smith Bench
225x5 (5 sets)
Pull downs
220x8 (4 sets)
Weight:188.6
Waist:37
Sent from my iPhone using Tapatalk
Full body
5m tread
5m row
Trapbar deads
255x10
345x5
395x5, 3
255x12
Smith Bench
225x5 (5 sets)
Pull downs
220x8 (4 sets)
Weight:188.6
Waist:37
Sent from my iPhone using Tapatalk
4/9/17
Wakesurfing -the water was a little cold (50')
4/10/17
UPPER
5M tread
5M row
Smith Bench
185 x 8
205 x 8
225 x 3, 5, 4, 4, 4
Machine Row
150 x 12
170 x 12
190 x 12, 12
Lying OH Triceps Press
25 (4)
Pullups
10 (4 sets)
Weight: 188
Thought my weight would go up after our 4 day spring break. Had pizza twice, burger/fries and lots of beverages - but kept busy at Kalahari Waterpark.
Sore as hell today. Probably from all the water activities over the past 4 days. Getting up at 4:20am was a chore....Back into the swing of things
Wakesurfing -the water was a little cold (50')
4/10/17
UPPER
5M tread
5M row
Smith Bench
185 x 8
205 x 8
225 x 3, 5, 4, 4, 4
Machine Row
150 x 12
170 x 12
190 x 12, 12
Lying OH Triceps Press
25 (4)
Pullups
10 (4 sets)
Weight: 188
Thought my weight would go up after our 4 day spring break. Had pizza twice, burger/fries and lots of beverages - but kept busy at Kalahari Waterpark.
Sore as hell today. Probably from all the water activities over the past 4 days. Getting up at 4:20am was a chore....Back into the swing of things
4/11/17
LOWER
5M on Tread
5M on Row
Lying leg raise
25 (4)
Leg Press
190 x 12
230 x 12
270 x 12
310 x 12
370 x 12
390 x 12, 12
Hamstring Curl
80 x 12
90 x 12
100 x 12
110 x 12
Trunk Pulldowns
97 x 20 (4)
Weight: 188.8
LOWER
5M on Tread
5M on Row
Lying leg raise
25 (4)
Leg Press
190 x 12
230 x 12
270 x 12
310 x 12
370 x 12
390 x 12, 12
Hamstring Curl
80 x 12
90 x 12
100 x 12
110 x 12
Trunk Pulldowns
97 x 20 (4)
Weight: 188.8
4/13/17
UPPER
5M on Tread
5M on Row
Smith Bench
185 x 8
205 x 5
225 x 5
235 x 3
245 x 3
255 x 2
265 x 1
275 x 1
245 x 1-1-1-1-1 (10RI)
Tbar Row
135 x 10 (4 sets)
Weighted Dips
BW x 20
BW +25 x 10
BW +45 x 7
BW +60 x 4
BW +45 x 5
Sup Grip Weighted Pulldowns
BW +45 x 6
BW x 12 (2)
Weight: 189
Waist: 37.25
UPPER
5M on Tread
5M on Row
Smith Bench
185 x 8
205 x 5
225 x 5
235 x 3
245 x 3
255 x 2
265 x 1
275 x 1
245 x 1-1-1-1-1 (10RI)
Tbar Row
135 x 10 (4 sets)
Weighted Dips
BW x 20
BW +25 x 10
BW +45 x 7
BW +60 x 4
BW +45 x 5
Sup Grip Weighted Pulldowns
BW +45 x 6
BW x 12 (2)
Weight: 189
Waist: 37.25
4/14/17
Lower
5m tread
5m row
Trapbar deads
255 x 10
345 x 6
415 x 1
345 x 6
255 x 10
Hanging Leg Raise
20 (3)
Goblet Squat
65 x 20 (3)
Trunk Pulldowns
97 x 20 (3)
Weight:186.4
Waist: 36.75
*Getting close to my goal (185/36 by April 15). It might take an extra week or two but the progress has been consistent and successful
Lower
5m tread
5m row
Trapbar deads
255 x 10
345 x 6
415 x 1
345 x 6
255 x 10
Hanging Leg Raise
20 (3)
Goblet Squat
65 x 20 (3)
Trunk Pulldowns
97 x 20 (3)
Weight:186.4
Waist: 36.75
*Getting close to my goal (185/36 by April 15). It might take an extra week or two but the progress has been consistent and successful
4/16/17
Happy Easter
Upper
5m tread
5m row
Tbar Row
135x10 (3)
145x10
Smith Bench
225x3 / 10 sec / 235 x 2 / 10 sec / 245 x 1 (4 sets)
215 x 8 (3 sets)
Triceps OH press 30 (3)
Pull-ups
12
11
11
8
Sent from my iPhone using Tapatalk
Happy Easter
Upper
5m tread
5m row
Tbar Row
135x10 (3)
145x10
Smith Bench
225x3 / 10 sec / 235 x 2 / 10 sec / 245 x 1 (4 sets)
215 x 8 (3 sets)
Triceps OH press 30 (3)
Pull-ups
12
11
11
8
Sent from my iPhone using Tapatalk
4/17/17
LOWER
5M Tread
5M Row
Ab Wheel
20 (4)
Super Squat
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 5
Hamstring Curl
80 x 12
90 x 12
110 x 12
110 x 12
Trunk Pulldown
97 x 20 (4)
* Fell off the diet wagon this weekend; Back on it this morning.
LOWER
5M Tread
5M Row
Ab Wheel
20 (4)
Super Squat
2 plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 5
Hamstring Curl
80 x 12
90 x 12
110 x 12
110 x 12
Trunk Pulldown
97 x 20 (4)
* Fell off the diet wagon this weekend; Back on it this morning.
4/20/17
Upper
5m tread
5m row
Smith Bench
205 x 10
225 x 3, 4, 5, 6
245 x 3 (4)
Tbar Row
135x12 (3)
Triceps OH press
30 (4)
Pulldowns
200 x 10 (4)
Weight: 187.4
Waist: 37
Took last two days off due to not feeling great. Getting rid of the last inch on my waist has been a struggle. I've had a couple cheat days (which don't help). I'm going to add in two sessions of moderate cardio (20-30 minutes) either biking or walking to see if that can accelerate the process.
Upper
5m tread
5m row
Smith Bench
205 x 10
225 x 3, 4, 5, 6
245 x 3 (4)
Tbar Row
135x12 (3)
Triceps OH press
30 (4)
Pulldowns
200 x 10 (4)
Weight: 187.4
Waist: 37
Took last two days off due to not feeling great. Getting rid of the last inch on my waist has been a struggle. I've had a couple cheat days (which don't help). I'm going to add in two sessions of moderate cardio (20-30 minutes) either biking or walking to see if that can accelerate the process.
4/21/17
Lower
15m tread
5m row
Trapbar deads
255 x 10
345 x 3
365 x 3
385 x 3
345 x 6
Hanging Leg Raise
20 (3)
Trapbar Farmers Walk
255 x 50 steps (4 sets)
Lying Leg Raise
30 (4)
Weight:187.2
Waist: 37
MUST KEEP DIET IN CHECK THIS WEEKEND.....MUST KEEP DIET IN CHECK THIS WEEKEND....MUST KEEP DIET IN CHECK THIS WEEKEND..... haha Trying to break the 37" inch waist barrier.
Lower
15m tread
5m row
Trapbar deads
255 x 10
345 x 3
365 x 3
385 x 3
345 x 6
Hanging Leg Raise
20 (3)
Trapbar Farmers Walk
255 x 50 steps (4 sets)
Lying Leg Raise
30 (4)
Weight:187.2
Waist: 37
MUST KEEP DIET IN CHECK THIS WEEKEND.....MUST KEEP DIET IN CHECK THIS WEEKEND....MUST KEEP DIET IN CHECK THIS WEEKEND..... haha Trying to break the 37" inch waist barrier.
4/24/17
Upper
5m tread
5m row
Smith Bench
205 x 9
225 x 5
235 x 3
245 x 3
255 x 3
205 x 9, 9
Tbar Row
160 x 6 (4)
Triceps OH press
30 (4)
Pulldowns
180 x 15
220 x 8 (3
Weight: 188
Waist: 37
Upper
5m tread
5m row
Smith Bench
205 x 9
225 x 5
235 x 3
245 x 3
255 x 3
205 x 9, 9
Tbar Row
160 x 6 (4)
Triceps OH press
30 (4)
Pulldowns
180 x 15
220 x 8 (3
Weight: 188
Waist: 37
4/25/17
LOWER
5M on Tread
5M on Row
Ab Wheel
20 (4)
Leg Press
170 x 15
230 x 15
270 x 15
310 x 15
390 x 16, 16
Hamstring Curl
80 x 12
90 x 12
100 x 12
115 x 12
Goblet Squat
95 x 12 (3 sets)
Trunk Pulldowns
97 x 20 (2)
107 x 20
122 x 20
Weight: 187.8
LOWER
5M on Tread
5M on Row
Ab Wheel
20 (4)
Leg Press
170 x 15
230 x 15
270 x 15
310 x 15
390 x 16, 16
Hamstring Curl
80 x 12
90 x 12
100 x 12
115 x 12
Goblet Squat
95 x 12 (3 sets)
Trunk Pulldowns
97 x 20 (2)
107 x 20
122 x 20
Weight: 187.8
4/26/17
Grow Day (aka Rest Day)
Broke the 37" barrier today.
Weight: 187.4
Waist: 36.5
Grow Day (aka Rest Day)
Broke the 37" barrier today.
Weight: 187.4
Waist: 36.5
4/27/17
UPPER
Corner Press
70 x 15 (4)
Pulldowns
180 x 10 (4)
Reverse Fly
25 x 10 (3)
Seated Bench
150 x 12 (4)
Row Machine
200 x 10 (4)
4/28/17
LOWER
Trapbar Deads
225 x 10
315 x 8
405 x 4, 2
225 x 15, 15
Ab Wheel
20 (4)
Hamstring Curl
90 x 10
100 x 10
4/29/17
Garage Workout - 20 minutes
Pullups
10 (6)
Pushups
25 (6)
5/1/17
UPPER
Smith Bench Ladder
205 x 3 / 215 x 2 / 225 x 1 (15 second rest in between)
215 x 3 / 225 x 2 / 235 x 1
225 x 3 / 235 x 2 / 245 x 1
235 x 3 / 245 x 2 / 255 x 1
215 x 8, 7
Tbar Row
135 x 11 (3)
Lying Triceps Press
25 (3)
Pullups
12, 11, 10, 9
Weight: 188.8
UPPER
Corner Press
70 x 15 (4)
Pulldowns
180 x 10 (4)
Reverse Fly
25 x 10 (3)
Seated Bench
150 x 12 (4)
Row Machine
200 x 10 (4)
4/28/17
LOWER
Trapbar Deads
225 x 10
315 x 8
405 x 4, 2
225 x 15, 15
Ab Wheel
20 (4)
Hamstring Curl
90 x 10
100 x 10
4/29/17
Garage Workout - 20 minutes
Pullups
10 (6)
Pushups
25 (6)
5/1/17
UPPER
Smith Bench Ladder
205 x 3 / 215 x 2 / 225 x 1 (15 second rest in between)
215 x 3 / 225 x 2 / 235 x 1
225 x 3 / 235 x 2 / 245 x 1
235 x 3 / 245 x 2 / 255 x 1
215 x 8, 7
Tbar Row
135 x 11 (3)
Lying Triceps Press
25 (3)
Pullups
12, 11, 10, 9
Weight: 188.8
5/2/17
LOWER
5M on Tread
5M on Row
Ab wheel
20 (4 sets)
Super Squat Machine
2 plates x 10
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 3, 5 (630lbs)
SLDL
185 x 12 (3 sets)
Hanging Leg Raise holding 20 lb dumbbell
12 (3 sets)
LOWER
5M on Tread
5M on Row
Ab wheel
20 (4 sets)
Super Squat Machine
2 plates x 10
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 3, 5 (630lbs)
SLDL
185 x 12 (3 sets)
Hanging Leg Raise holding 20 lb dumbbell
12 (3 sets)
5/3/17
Grow Day
Weight: 186.8
Waist: 36.5
Grow Day
Weight: 186.8
Waist: 36.5
5/5/17
LOWER
Trapbar Deads
255 x 8
345 x 3
435 x 1 * Haven't gone this heavy in a while.
345 x 3 (5 sets)
Hanging Leg Raise
20 (3 sets)
Hamstring Curl
80 x 15 (2)
85 x 15 (2)
Leg Press
190 x 20
210 x 20
230 x 20
LOWER
Trapbar Deads
255 x 8
345 x 3
435 x 1 *
Haven't gone this heavy in a while.345 x 3 (5 sets)
Hanging Leg Raise
20 (3 sets)
Hamstring Curl
80 x 15 (2)
85 x 15 (2)
Leg Press
190 x 20
210 x 20
230 x 20
5/6/17
18 Mile bike ride
18 Mile bike ride
5/8/17
UPPER
Smith Bench
205 x 8
235 x 3 (5)
185 x 15 / RI 20 seconds / 185 x 5 (20 total)
Pulldown
200 x 12 (2)
220 x 9 (2)
Dips
15 (3)
Tbar Row
135 x 9 (3)
Triceps Lying Press
30 (3)
Weight: 188.8
UPPER
Smith Bench
205 x 8
235 x 3 (5)
185 x 15 / RI 20 seconds / 185 x 5 (20 total)
Pulldown
200 x 12 (2)
220 x 9 (2)
Dips
15 (3)
Tbar Row
135 x 9 (3)
Triceps Lying Press
30 (3)
Weight: 188.8
5/9/17
LOWER
5M on Tread
5M on Row
Ab wheel
20 (4 sets)
Super Squat Machine
4 plates x 10
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 8
SLDL
205 x 10 (3 sets)
Trunk Pulldowns
107 x 20 (3)
Weight: 187.2
Waist: 36.5
LOWER
5M on Tread
5M on Row
Ab wheel
20 (4 sets)
Super Squat Machine
4 plates x 10
6 plates x 8
8 plates x 8
10 plates x 8
12 plates x 8
14 plates x 8
SLDL
205 x 10 (3 sets)
Trunk Pulldowns
107 x 20 (3)
Weight: 187.2
Waist: 36.5
5/11/17
UPPER
* normal exercises....don't remember the details
5/15/17
Took a couple extra days off due to kids sports...........Son won his soccer tournament and daughter excelled at the Midwest Gymnastics Meet (best of the Midwest). She took 4th on floor, 4th on bars and 7th on beam. Proud (and tired) Dad!!
UPPER
Smith Bench Ladder
225 x 3 / 235 x 2 / 245 x 1 (4 sets)
225 x 7, 6
Tbar Row
135 x 10 (4)
Dips
15 (3)
Pullups
10 (4)
UPPER
* normal exercises....don't remember the details
5/15/17
Took a couple extra days off due to kids sports...........Son won his soccer tournament and daughter excelled at the Midwest Gymnastics Meet (best of the Midwest). She took 4th on floor, 4th on bars and 7th on beam. Proud (and tired) Dad!!
UPPER
Smith Bench Ladder
225 x 3 / 235 x 2 / 245 x 1 (4 sets)
225 x 7, 6
Tbar Row
135 x 10 (4)
Dips
15 (3)
Pullups
10 (4)
5/16/17
Lower
Trapbar Deads
385 x 3 (6)
Hamstring Curl
80 x 12
90 x 12 (3)
Trunk Pulldown
122 x 20 (4)
================
5/18/17
Upper
Machine Row 180 x 12 (4)
Smith Bench
225 x 3, 4, 5, 6,
185 x 15
Pulldown
200 x 10 (3)
220 x 6
Dips
15 (3)
====================
5/19/17
Full
Ab Wheel
20 (4)
Hang Clean / Press
65 x 10
85 x 10
105 x 8
125 x 3, 3
105 x 8
Farmers Walk
255 x 80 steps (4)
350 x 40 steps (4)
Hamstring Curl
90 x 15 (4)
Pullups
10 (4)
======
5/22/17
UPPER
Bench
205 x 8 (4)
185 x 15
Tbar Row
135 x 10 (3)
Lying Triceps OH Press
25 (4)
Pulldowns
200 x 12 (4)
Lower
Trapbar Deads
385 x 3 (6)
Hamstring Curl
80 x 12
90 x 12 (3)
Trunk Pulldown
122 x 20 (4)
================
5/18/17
Upper
Machine Row 180 x 12 (4)
Smith Bench
225 x 3, 4, 5, 6,
185 x 15
Pulldown
200 x 10 (3)
220 x 6
Dips
15 (3)
====================
5/19/17
Full
Ab Wheel
20 (4)
Hang Clean / Press
65 x 10
85 x 10
105 x 8
125 x 3, 3
105 x 8
Farmers Walk
255 x 80 steps (4)
350 x 40 steps (4)
Hamstring Curl
90 x 15 (4)
Pullups
10 (4)
======
5/22/17
UPPER
Bench
205 x 8 (4)
185 x 15
Tbar Row
135 x 10 (3)
Lying Triceps OH Press
25 (4)
Pulldowns
200 x 12 (4)
5/23/17
Lower
5/26/17
Upper
5/29/17
Upper
Smith Bench
225 x 4 (5)
Row
135 x 10 (4)
Pulldowns
Triceps OH Press
5/30/17
Lower
Leg Press
390 x 15 (3)
Hamstring Curl
90 x 15 (4)
Ab Wheel
25 (4)
Leg Raise
20 (4)
6/2/17
Garage Workout
Deads
335 x 6 (6)
Pullups
10 (6)
Weight: 188
Waist: 37
Lower
5/26/17
Upper
5/29/17
Upper
Smith Bench
225 x 4 (5)
Row
135 x 10 (4)
Pulldowns
Triceps OH Press
5/30/17
Lower
Leg Press
390 x 15 (3)
Hamstring Curl
90 x 15 (4)
Ab Wheel
25 (4)
Leg Raise
20 (4)
6/2/17
Garage Workout
Deads
335 x 6 (6)
Pullups
10 (6)
Weight: 188
Waist: 37
6/5/17
UPPER
Smith Bench
185 x 10
205 x 8
225 x 4
235 x 3, 3
205 x 10, 10
Tbar Row
135 x 10
145 x 8
155 x 7
165 x 6
Lying Triceps OH Press
25 (4)
Pulldowns
200 x 12 (4)
UPPER
Smith Bench
185 x 10
205 x 8
225 x 4
235 x 3, 3
205 x 10, 10
Tbar Row
135 x 10
145 x 8
155 x 7
165 x 6
Lying Triceps OH Press
25 (4)
Pulldowns
200 x 12 (4)
6/19/17
Took a break from posting but still hitting it 4 day a week.
UPPER
Smith Bench
185 x 12
215 x 5
225 x 4
235 x 3
245 x 2
255 x 2
225 x 5, 5
T-bar Row
135 x 10 (4 sets)
Lying Triceps Press
20+ (4 sets)
Pullups
10, 10, 10, 7
Took a break from posting but still hitting it 4 day a week.
UPPER
Smith Bench
185 x 12
215 x 5
225 x 4
235 x 3
245 x 2
255 x 2
225 x 5, 5
T-bar Row
135 x 10 (4 sets)
Lying Triceps Press
20+ (4 sets)
Pullups
10, 10, 10, 7
6/20/17
LOWER
6/22
FULL
6/24/17
Trapbar Deads
235 x 15 (10 sets)
6/26/17
UPPER
Smith Bench
185 x 12
205 x 11
225 x 5
245 x 3
255 x 2
265 x 1
205 x 10, 10
T-bar Row
135 x 10 (4 sets)
Lying Triceps Press
20+ (4 sets)
Pulldowns
160 x 12
180 x 11
200 x 10
220 x 9
Dips
15 (4)
Weight: 188
Waist 36.5
LOWER
6/22
FULL
6/24/17
Trapbar Deads
235 x 15 (10 sets)
6/26/17
UPPER
Smith Bench
185 x 12
205 x 11
225 x 5
245 x 3
255 x 2
265 x 1
205 x 10, 10
T-bar Row
135 x 10 (4 sets)
Lying Triceps Press
20+ (4 sets)
Pulldowns
160 x 12
180 x 11
200 x 10
220 x 9
Dips
15 (4)
Weight: 188
Waist 36.5