Author Topic: The Y board lifting thread (Read 2167004 times)

IroNat · « **Reply #10850 on:** July 09, 2024, 06:28:18 AM »

Zercher squat - 54321 adding weight
Barbell rows - 54321 adding weight
Standing calf raise - 140 reps

Did the rows today so I can rest tomorrow.

IroNat · « **Reply #10851 on:** July 09, 2024, 06:41:31 AM »

CalvinH · « **Reply #10852 on:** July 09, 2024, 05:44:34 PM »

Back and bi's

Cadio
Abs

CalvinH · « **Reply #10853 on:** July 11, 2024, 08:19:52 AM »

Sled push
Sled pull
Leg extensions
Hammy curls
Adductions

Cardio
Abs

Soul Crusher · « **Reply #10854 on:** July 11, 2024, 11:49:01 AM »

Quote from: CalvinH on July 11, 2024, 08:19:52 AM

Sled push
Sled pull
Leg extensions
Hammy curls
Adductions

Cardio
Abs

IroNat · « **Reply #10855 on:** July 12, 2024, 05:58:06 AM »

Farmers walk - 10 sets one handed and two handed 40-80 feet
Standing calf - 150 reps
Pinch block for max time
Plate toss for max reps
Neck plate raise and harness - 1 set max reps each

IroNat · « **Reply #10856 on:** July 13, 2024, 09:33:38 AM »

I made a sandbag with some leftover construction demo bags and 50lb bags of sand from Home Depot.

I just put the 50lbs bags of sand into the demo bags without dumping them out.

Not perfect as the individual bags shift around.

Tried 150 but couldn't get it to my shoulder.
Takes some coordination.
I got 100 pretty easy.

Did a bunch of singles to each shoulder.

These are awesome.

Grape Ape · « **Reply #10857 on:** July 13, 2024, 09:49:59 AM »

Sandbag to shoulder in circuits are a great exercise.

chaos · « **Reply #10858 on:** July 15, 2024, 04:41:17 PM »

Sandbag stuff. Scuffing up my knuckles

chaos · « **Reply #10859 on:** July 16, 2024, 04:43:51 PM »

More sandbaggery

IroNat · « **Reply #10860 on:** July 18, 2024, 05:15:17 AM »

7/15/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way
Neck plate front raises & harness rear raises - 2 sets each

7/16/24

Zercher squat - 54321 adding weight
Power cleans - 321 series adding weight until tired
Standing calf raise - 150 reps

7/18/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-15 palms up and 3x10-15 palms down

Grape Ape · « **Reply #10861 on:** July 18, 2024, 08:43:22 AM »

Quote from: IroNat on July 18, 2024, 05:15:17 AM

7/15/24

Standing behind neck press - 54321 adding weight
Barbell upright rows - 3x10-12
Wrist curls - 3 sets each way
Neck plate front raises & harness rear raises - 2 sets each

7/16/24

Zercher squat - 54321 adding weight
Power cleans - 321 series adding weight until tired
Standing calf raise - 150 reps

7/18/24

Bench press - 54321 adding weight
EZ bar curls - 3x10-15 palms up and 3x10-15 palms down

Duplicate post reported to moderators

IroNat · « **Reply #10862 on:** July 19, 2024, 06:27:15 AM »

Standing calf raises - 150 reps
Farmers walk - 4 sets
Sandbag carries, lifts to shoulder, squats - 3 sets each
Pinch plates - 2 sets

IroNat · « **Reply #10863 on:** July 19, 2024, 06:27:51 AM »

Quote from: Grape Ape on July 18, 2024, 08:43:22 AM

Duplicate post reported to moderators

NOOOOOoooooool!

Grape Ape · « **Reply #10864 on:** July 19, 2024, 11:53:55 AM »

Quote from: IroNat on July 19, 2024, 06:27:51 AM

NOOOOOoooooool!

The workout is either posted down here, or up there.

There is no dual citizenship in this dojo.

CalvinH insists on this.

IroNat · « **Reply #10865 on:** July 20, 2024, 03:22:00 AM »

Quote from: Grape Ape on July 19, 2024, 11:53:55 AM

The workout is either posted down here, or up there.

There is no dual citizenship in this dojo.

CalvinH insists on this.

Golly.

IroNat · « **Reply #10866 on:** July 22, 2024, 08:03:43 AM »

Standing behind neck press
Upright rows
Wrist curls

CalvinH · « **Reply #10867 on:** July 23, 2024, 07:48:20 AM »

Chest
Abs
Cardio

IroNat · « **Reply #10868 on:** July 23, 2024, 07:58:01 AM »

Zercher squats from the bottom position 3,2,1 series
Standing calf raises 150 reps
Sandbag to shoulder lifts 8x2

CalvinH · « **Reply #10869 on:** July 24, 2024, 07:46:35 AM »

Running late yesterday so I had a quick back workout.

Grape Ape · « **Reply #10870 on:** July 24, 2024, 11:54:50 AM »

Quote from: CalvinH on July 24, 2024, 07:46:35 AM

Running late yesterday so I had a quick back workout.

No chance you were running.

IroNat · « **Reply #10871 on:** July 25, 2024, 07:52:03 AM »

Bench press - 3,2,1 series 3 times plus final set of 2 so 10 total sets
Pullups and chinups between bench sets
Bent over tri ext and Tri pushdowns - 3 sets each
superset
EZ bar curls palms up and down - 3 sets each

CalvinH · « **Reply #10872 on:** **Today** at 07:44:43 AM »

Quote from: Grape Ape on July 24, 2024, 11:54:50 AM

No chance you were running.

Good point

Drag curls
Close grip bench
Db curls
Db skull crushers
Cable curls
Overhead tri extensions

Cardio