Author Topic: The Y board lifting thread (Read 2057355 times)

njflex · « **Reply #4625 on:** February 27, 2012, 07:16:28 AM »

Quote from: Mr Nobody on February 27, 2012, 06:27:06 AM

All you need is some good ole barbells and dumbells my man. John Grimek worked out with broomsticks and ciderblocks...

Bench
DB Row
Close grip bench
Barbell curls

true...

wes · « **Reply #4626 on:** February 27, 2012, 11:29:27 AM »

Quote from: The Showstoppa on February 27, 2012, 05:27:30 AM

Wes, I thought "the home" you were staying in had a nice gymnasium to go along with dinner at 5pm and bingo night every Tuesday?

No,bingo night is Wednesday............get your facts straight!

wes · « **Reply #4627 on:** February 27, 2012, 11:33:50 AM »

Quads/Hams/Calves:

Leg Extension-3 X 12-15
Squats-3 X 10-12 after warmup
Lying Leg Sled-1 set of 20
Walking Lunges-2 X 50 yards (no weight yet)

Seated Leg Curls-3 X 12-15
Lying Leg Curls-3 X 12

Cybex Rotary Calf Machine-3 X failure + half reps to failure
Cybex Seated Leg Press Calf Extensions-3 X failure + half reps to failure

I`m literally wobbling around the house.......did too much too soon,but fuck it,it`s only pain !

chaos · « **Reply #4628 on:** February 27, 2012, 11:50:24 AM »

Hey wes you ever seen the Freemotion calf machine? Each foot is individual and its on pivots so you can turn your feet to any angle and work them one at a time?

Grape Ape · « **Reply #4629 on:** February 27, 2012, 11:56:23 AM »

Dumbbell bench - 10, 8 3 x 5 ----> 3 supersets with flat back bareball row x 10 , complete relax, pause at bottom.

Landmine press 3 x 10 ------. superset with underhand grip inveted row x 10 -----. superset with barbell shrug.

Rotator cuff circut

Core - band - fast twitch rows - various - superset with tricep pushdowns because it was there.

Conditioning tomorrow, I swear.

wes · « **Reply #4630 on:** February 27, 2012, 04:44:04 PM »

Quote from: chaos on February 27, 2012, 11:50:24 AM

Hey wes you ever seen the Freemotion calf machine? Each foot is individual and its on pivots so you can turn your feet to any angle and work them one at a time?

No,I haven`t seen one.....I live in a really small town and both gyms (only 2 in town),are on college campus`.

It sucks because where I`m originally from,we had tons of different gyms and the gym I trained at,the owner would bring in new shit all the time.

We really don`t even have a true calf machine,just a Cybex Rotary Calf and I use the Smith Machine and Leg Press............still get a good calf workout but no seated or standing machines.

chaos · « **Reply #4631 on:** February 27, 2012, 04:50:43 PM »

Squats

Leg Ext

Seated Ham Curls

SLDL

njflex · « **Reply #4632 on:** February 27, 2012, 05:59:53 PM »

chest
inc db
fl db press and turn palms inwards at top
dips
flat flyes
hammer decl 15 total sets with 1 drop with flye

tris
dip pushdown seated
fr pushdown
revers grip pushdown

abs

wes · « **Reply #4633 on:** February 27, 2012, 07:15:58 PM »

Quote from: njflex on February 27, 2012, 05:59:53 PM

chest
inc db
fl db press and turn palms inwards at top
dips
flat flyes
hammer decl 15 total sets with 1 drop with flye

tris
dip pushdown seated
fr pushdown
revers grip pushdown

abs

Nice......good for that extra little bit of contraction.

CalvinH · « **Reply #4634 on:** February 28, 2012, 08:38:53 AM »

Flat bench
hammer incline
cable flys
chest machine

Butterbean · « **Reply #4635 on:** February 28, 2012, 08:41:41 AM »

Quote from: CalvinH on February 28, 2012, 08:38:53 AM

Flat bench
hammer incline
cable flys
chest machine

CalvinH · « **Reply #4636 on:** February 28, 2012, 08:44:31 AM »

Quote from: Butterbean on February 28, 2012, 08:41:41 AM

Butterbean · « **Reply #4637 on:** February 28, 2012, 08:48:51 AM »

Quote from: CalvinH on February 28, 2012, 08:44:31 AM

njflex · « **Reply #4638 on:** February 28, 2012, 08:50:07 AM »

Quote from: Butterbean on February 28, 2012, 08:48:51 AM

Butterbean · « **Reply #4639 on:** February 28, 2012, 08:54:00 AM »

Quote from: njflex on February 28, 2012, 08:50:07 AM

The Showstoppa · « **Reply #4640 on:** February 28, 2012, 12:48:31 PM »

Quote from: Butterbean on February 28, 2012, 08:54:00 AM

Grape Ape · « **Reply #4641 on:** February 28, 2012, 02:26:22 PM »

Just found out how hard tabata type stuff is, and also how incredibly bad cardio shape I'm in.

Circuit, all exercises done consecutively, all out, 1 min between circuit

Jumping jacks 30 sec ----> plyo box jumps x 10 ------> battling ropes x 20-30 sec -------> 35lb plate push across gym and back.

Felt fine until after the thrid circuit, then just totally crashed wind wise. I suck.

Then 12 min treadmill, 3 incline, alternate 4 mph walk, 6 mph, jog, 10 mph sprint.

chaos · « **Reply #4642 on:** February 28, 2012, 05:24:50 PM »

Bench

DB Incline Flyes

LockOuts

bigmc · « **Reply #4643 on:** February 29, 2012, 07:18:38 AM »

Quote from: chaos on February 28, 2012, 05:24:50 PM

Bench

DB Incline Flyes

LockOuts

how much you benching

CalvinH · « **Reply #4644 on:** February 29, 2012, 07:20:57 AM »

Rack deads
hammer rows
pulldowns
reverse close grip pulldowns

Butterbean · « **Reply #4645 on:** February 29, 2012, 07:31:03 AM »

Quote from: The Showstoppa on February 28, 2012, 12:48:31 PM

wes · « **Reply #4646 on:** February 29, 2012, 08:00:12 AM »

Just wanted to say that I still can`t walk right from Mondays leg day!

Please don`t quote my post and alter it in any homosexul way Chaos!

Mr Nobody · « **Reply #4647 on:** February 29, 2012, 08:29:58 AM »

Front Squat
Military Press
Barbell curls
Calf raises

njflex · « **Reply #4648 on:** February 29, 2012, 10:15:23 AM »

Quote from: wes on February 29, 2012, 08:00:12 AM

Just wanted to say that I still can`t walk right from Mondays leg day!

Please don`t quote my post and alter it in any homosexul way Chaos!

how deep did u go.......

on squats,,,,,

Fury · « **Reply #4649 on:** February 29, 2012, 10:27:39 AM »

Wes, like most Getbiggers, prefers riding bicycles without the seat.