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Author Topic: The Y board lifting thread  (Read 2057148 times)

chaos

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Re: The Y board lifting thread.
« Reply #4725 on: March 15, 2012, 06:28:45 PM »
Log Press

Farmers Walk
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Grape Ape

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Re: The Y board lifting thread.
« Reply #4726 on: March 16, 2012, 05:43:48 AM »
Shit workout:

Front Squat 8,8,8,5,5,5

superset DB rows x 8

20  min HIT
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wes

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Re: The Y board lifting thread.
« Reply #4727 on: March 16, 2012, 12:33:51 PM »
Fri.

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine
4 sets
{Cybex Seated Press Machine
4 sets

Laterals Behind Back
4 X 20,12,10,15

Face-Pulls
4 X 20,15,12,12

Super-Set:
Standing Cable Curls
4 X 8-12
Seated French Press
4 X 20,12,8,15

Super-Set:
Cybex Preacher Curls
3 x 8-12
Bent-Forward Cable Extensions
3 x 20,12,10

Pressdowns:
2 X 20,12
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chaos

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Re: The Y board lifting thread.
« Reply #4728 on: March 16, 2012, 04:21:00 PM »
Stone Loads

Tire Flips
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njflex

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Re: The Y board lifting thread.
« Reply #4729 on: March 16, 2012, 04:31:57 PM »
delts
smith fr press
side laterals
fr raise db turned to side and turned palms up at top all 3 done as sm giant set 3x around
upright row 2x

shrugs front

forearms
calves done beginning wkout.
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Mr Nobody

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Re: The Y board lifting thread.
« Reply #4730 on: March 16, 2012, 06:21:40 PM »
Quote from: chaos on March 16, 2012, 04:21:00 PM
Stone Loads

Tire Flips
Outed for Stone Loads. WTF are they?
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wes

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Re: The Y board lifting thread.
« Reply #4731 on: March 16, 2012, 06:35:47 PM »
Quote from: Mr Nobody on March 16, 2012, 06:21:40 PM
Outed for Stone Loads. WTF are they?
X 2  ???
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chaos

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Re: The Y board lifting thread.
« Reply #4732 on: March 16, 2012, 06:40:54 PM »
Quote from: Mr Nobody on March 16, 2012, 06:21:40 PM
Outed for Stone Loads. WTF are they?
Quote from: wes on March 16, 2012, 06:35:47 PM
X 2  ???
Loading a 240# stone to platforms, 42", 48" and 54" high.

And you can't out me, cause you homos couldn't do it! >:(
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Mr Nobody

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Re: The Y board lifting thread.
« Reply #4733 on: March 16, 2012, 06:50:23 PM »
Quote from: chaos on March 16, 2012, 06:40:54 PM
Loading a 240# stone to platforms, 42", 48" and 54" high.

And you can't out me, cause you homos couldn't do it! >:(
I just tried them and I got 60" high over my 12 inch shoes :D :D I dont know what the fuck wes can do?
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Mr Nobody

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Re: The Y board lifting thread.
« Reply #4734 on: March 16, 2012, 06:53:22 PM »
Where the hell is Calvin?

Bench
DB Row
Negative dips.
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njflex

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Re: The Y board lifting thread.
« Reply #4735 on: March 17, 2012, 03:19:29 PM »
legs....
squat warmup 135,225x12,275 x12,315 x10 ,365 x8,405 x6 should have gone 2 more pussy...
leg press slight narrow feet 5 plates per side x12,6 plates x12,7 plates x10,back to 5 per side x11...
walking lunges
leg extension 12 plus per set 3 sets,

hams
sldlift,,,135,185,225,275
leg curls

calves
leg press
seated calf
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wes

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Re: The Y board lifting thread.
« Reply #4736 on: March 18, 2012, 06:32:28 PM »
Quote from: njflex on March 17, 2012, 03:19:29 PM
legs....
squat warmup 135,225x12,275 x12,315 x10 ,365 x8,405 x6 should have gone 2 more pussy...
leg press slight narrow feet 5 plates per side x12,6 plates x12,7 plates x10,back to 5 per side x11...
walking lunges
leg extension 12 plus per set 3 sets,

hams
sldlift,,,135,185,225,275
leg curls

calves
leg press
seated calf

Good one.......great poundages on the squats too bro..............props!!
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Grape Ape

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Re: The Y board lifting thread.
« Reply #4737 on: March 19, 2012, 11:04:21 AM »
Agreed, nj's squat poundages/reps are damn impressive.

Squats: 12,8,5,5,5  ----> superset close grip bench  12,5,5,12,12

RDL:  10,8,,8,8,5 ------>  superset to underhand row 4 x 8-10  ----->  superset to Hammer Machine Chest  - 12,12,12,8

5 sets rotator cuff work
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wes

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Re: The Y board lifting thread.
« Reply #4738 on: March 20, 2012, 06:09:20 AM »
Mon.

Squats:
5 X 12,8,8,6,8 (after warmup)
Leg Press:
2 X 15
Leg Extensions:
2 X 12

Lying Leg Curls:
5 X 20,15,10,6,12

Leg Press Calf Raise:
5 X failure + half reps to failure after each set
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njflex

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Re: The Y board lifting thread.
« Reply #4739 on: March 20, 2012, 06:18:50 PM »
mon chest
inc db press
situp chest press
cable crossover
dips
smith bench to neck
total sets 15
tris
overhead rope extensions
dip pushdown machine
pushdowns
close grip press
total sets 11
abs
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Grape Ape

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Re: The Y board lifting thread.
« Reply #4740 on: March 21, 2012, 09:05:27 AM »
Yo - what is situp chest press?   Sounds interesting.
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wes

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Re: The Y board lifting thread.
« Reply #4741 on: March 21, 2012, 10:48:20 AM »
Wed.

Smith Inclines:
6 X 12,10,5,3,2,8 
Flyes:
3 X 12,10,12
Crossovers:
2 X 20,15

Lat Pulldowns:
5 X 15,12,10,8,12
Seated Cable Rows:
3 X 12,10,8
Dumbell Pullovers:
3 X 12,10,12

regaining a lot of power after my lay off............. thank God!
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Grape Ape

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Re: The Y board lifting thread.
« Reply #4742 on: March 21, 2012, 11:06:39 AM »
Only non fruit carb for two days was a cup of oatmeal today.


Split Jerk / OH press - 5,5,4,3,3,3  -----------> superset trap bar deadlift:  8,6,3,3

Anterior load split squat -  8,6,6,6 --------> superset --------> pushup elevated hands on bar -----15,12,12,12 ------> superset BB shrug 12,10,10,10

Rope hammer curl 2 x 12
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njflex

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Re: The Y board lifting thread.
« Reply #4743 on: March 21, 2012, 12:12:21 PM »
Quote from: Grape Ape on March 21, 2012, 09:05:27 AM
Yo - what is situp chest press?   Sounds interesting.
sorry its a machine,,not hammer kind with plates same thing but with cables and weight stack i use it sometimes beginning or mostly end workout get good push from it .
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Grape Ape

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Re: The Y board lifting thread.
« Reply #4744 on: March 21, 2012, 12:29:36 PM »
Quote from: njflex on March 21, 2012, 12:12:21 PM
sorry its a machine,,not hammer kind with plates same thing but with cables and weight stack i use it sometimes beginning or mostly end workout get good push from it .

Thanks.  I used to use something like that when I was a Worlds Gym.   I've started to use a machine or two that past few weeks.
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njflex

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Re: The Y board lifting thread.
« Reply #4745 on: March 21, 2012, 07:40:25 PM »
back
bent over rows, 135x12,185 x12.225 x10,235 x10
hammer reverse pulldown
low cable row
tbar row pad to chest type close grip
pulldown/pullover standup style...

weighted hypers
rear delts

bis
scott curl machine x2 12 rep sets
hammers done across body x2
curl bar premade type x2
hammer rope ups x2

abs
workout seems long clocked in 1hr 20 total...


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Mr Nobody

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Re: The Y board lifting thread.
« Reply #4746 on: March 22, 2012, 01:26:48 AM »
Spread sum weed and feed on the grass.

Bench
DB Row
Tricep ext.
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CalvinH

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Re: The Y board lifting thread.
« Reply #4747 on: March 22, 2012, 05:01:39 AM »
Been lifting heavy just not alot of time for posting.
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wes

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Re: The Y board lifting thread.
« Reply #4748 on: March 23, 2012, 09:50:15 AM »
Fri.

Seated Bradford Press:
4 X 12,10,8,12
Laterals Behind Back:
4 x 20,12,10,15
Face-Pulls:
4 X 20,12,12,12


Super-Set:
{Cable Scott Curls:
3 X 10-12
{Bent-Forward Cable Extensions:
3 X 20,12,12

Super-Set:
{EZ-Bar Curls:
3 X 12,10,10
{Pressdowns:
3 X 20,15,12,drop and do 13 more for a 25 rep total

Nautilus 4-Way Neck Machine:
1 X 20 in each position
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njflex

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Re: The Y board lifting thread.
« Reply #4749 on: March 23, 2012, 06:55:15 PM »
delts
front press
side lateral machine
front raise
wide upright rows

rear smith shrug
fr shrug

calves

forearms
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