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Author Topic: The Y board lifting thread  (Read 2057251 times)

deadz

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Re: The Y board lifting thread.
« Reply #5150 on: July 20, 2012, 01:19:59 PM »
deadz
t-bar rows
seated cable rows(low)
lat pulldowns
seated machine rows(high)
pressdowns
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chaos

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Re: The Y board lifting thread.
« Reply #5151 on: July 20, 2012, 05:07:31 PM »
Military Press

DB Side Lat

Rear Delt/Shrug

Standing DB Press

Hammer Curls
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njflex

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Re: The Y board lifting thread.
« Reply #5152 on: July 21, 2012, 05:04:58 PM »
legs
leg press
close feet squat
extensions

hams
leg curl
sldl

valves
leg press calf raise
standing leg raise
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deadz

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Re: The Y board lifting thread.
« Reply #5153 on: July 22, 2012, 08:58:54 PM »
hacks
leg ext
leg press

ham curl - one leg at at time
lying leg curl
seated leg curl

calves
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CalvinH

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Re: The Y board lifting thread.
« Reply #5154 on: July 23, 2012, 04:42:41 AM »
Shoulder,traps,abs on Fri.
bi's.tri's and abs yesterday.
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wes

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Re: The Y board lifting thread.
« Reply #5155 on: July 23, 2012, 09:20:18 AM »
7/23/12

Quads/Hamstrings,Calves:

Quads/Hamstrings:

Super-Set:
{Leg Press:
2 plates per side-30 reps
3 plates per side-20 reps
4 plates per side-20 reps
5 plates per side-20 reps
6 plates per side-12 reps
{Nautilus Lying Leg Curls:
70-30
80-15
90-15
100-12
80-15 + 5 half reps

Super-Set:
{Leg Extensions:
90-12
110-12
100-12
80-12
70-15
{Seated Leg Curls:
10 plates-20 reps
12 plates-15 reps
14 plates-12 reps
11 plates-15 reps
10 plates-15 reps

Super-Set:
{Dumbell Lunges:
2 X 15
{Stiff-Legged Deadlifts on Bench:
2 X 15

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 X failure + half reps to failure-170 pounds
{Cybex Leg Press Machine:
5 x failure + half reps to failure-225 pounds
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deadz

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Re: The Y board lifting thread.
« Reply #5156 on: July 23, 2012, 02:16:29 PM »
Incline DB
Incline hammer
Flat BB

ez curl
one arm preacher
rope curl
alt curl (machine)

rev curls
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chaos

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Re: The Y board lifting thread.
« Reply #5157 on: July 23, 2012, 04:30:00 PM »
Front Squats

SLDL

Leg Ext

Ham Curls
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Grape Ape

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Re: The Y board lifting thread.
« Reply #5158 on: July 23, 2012, 08:00:08 PM »
8 sets box squats.

Tried close grip bench - felt pinch in shoulder that didn't get shot up, and is due to in a week.   Stopped.
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Fury

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Re: The Y board lifting thread.
« Reply #5159 on: July 23, 2012, 08:19:24 PM »
Yesterday:

Squats
BB Lunges
SLDL
Leg Curls
Calves
Abs

Today:

DB Flat
DB incline
DB Flies
Cable Crossovers

5k run
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CalvinH

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Re: The Y board lifting thread.
« Reply #5160 on: July 24, 2012, 05:16:40 AM »
Flat bench
incline bench
cable flys
machine for chest

abs

2 mile run

...time for cardio,I'm doing a warrior dash in Aug.
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Grape Ape

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Re: The Y board lifting thread.
« Reply #5161 on: July 24, 2012, 05:42:46 AM »
Add hill sprints.
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CalvinH

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Re: The Y board lifting thread.
« Reply #5162 on: July 24, 2012, 06:03:08 AM »
Quote from: Grape Ape on July 24, 2012, 05:42:46 AM
Add hill sprints.


Lol,I will but at least let me be able to run 3 miles first :D
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deadz

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Re: The Y board lifting thread.
« Reply #5163 on: July 24, 2012, 01:45:03 PM »
deadz
t bar row
seated cable row
pulldown
machine row
cg pulldown
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chaos

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Re: The Y board lifting thread.
« Reply #5164 on: July 24, 2012, 04:58:19 PM »
DB Bench

Inclines

Cable.Flyes

CGBP

Incline Skullcrushers

Rope Pushdowns
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Fury

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Re: The Y board lifting thread.
« Reply #5165 on: July 24, 2012, 05:11:27 PM »
Quote from: CalvinH on July 24, 2012, 06:03:08 AM

Lol,I will but at least let me be able to run 3 miles first :D

I run 3+ 3-4 times a week now and I'm not bald like you so I don't have aerodynamics working in my favor.
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CalvinH

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Re: The Y board lifting thread.
« Reply #5166 on: July 25, 2012, 04:53:45 AM »
Quote from: Fury on July 24, 2012, 05:11:27 PM
I run 3+ 3-4 times a week.

Not suprising considering your body looks like you're either a swimmer or on the track team....

good mornings
reverse grip pulldowns
cable rows
back machine
bent over rows

abs
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njflex

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Re: The Y board lifting thread.
« Reply #5167 on: July 25, 2012, 09:07:08 AM »
chest
fdb press
incline press
hammer lower chest
flat flyes

tris
overhead extension cable
dip machine
reverse cable extension

abs
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Fury

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Re: The Y board lifting thread.
« Reply #5168 on: July 25, 2012, 06:02:08 PM »
Quote from: CalvinH on July 25, 2012, 04:53:45 AM
Not suprising considering your body looks like you're either a swimmer or on the track team....




It's true that I haven't made much progress in the gym since starting to run that much. Any progress is good progress, though.
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Grape Ape

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Re: The Y board lifting thread.
« Reply #5169 on: July 25, 2012, 06:39:00 PM »
Quote from: Fury on July 25, 2012, 06:02:08 PM


It's true that I haven't made much progress in the gym since starting to run that much. Any progress is good progress, though.

You're doing better than me.
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chaos

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Re: The Y board lifting thread.
« Reply #5170 on: July 25, 2012, 08:04:11 PM »
How's that bar working out?
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Grape Ape

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Re: The Y board lifting thread.
« Reply #5171 on: July 25, 2012, 08:16:10 PM »
Quote from: chaos on July 25, 2012, 08:04:11 PM
How's that bar working out?

Took awhile to get used to - it can swing.   It "clicked" last workout, and now I'm comfortable with it.  Weight shot right up.   I did some box steps with it, will try some split squats tomorrow.

Right shoulder still hurts, but the left got the shot feels awesome.  Right gets shot next week.

I do worry about messing myself up in the long run.  Might be time to go for reps for awhile.
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chaos

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Re: The Y board lifting thread.
« Reply #5172 on: July 25, 2012, 08:18:54 PM »
Quote from: Grape Ape on July 25, 2012, 08:16:10 PM
Took awhile to get used to - it can swing.   It "clicked" last workout, and now I'm comfortable with it.  Weight shot right up.   I did some box steps with it, will try some split squats tomorrow.

Right shoulder still hurts, but the left got the shot feels awesome.  Right gets shot next week.

I do worry about messing myself up in the long run.  Might be time to go for reps for awhile.
You went with the cambered one right? The safety bar shouldn't swing. I figured you'd be mixing it up with all kinds of rep schemes and moves since you are limited. Do you have access outside from your dungeon? Load that thing up and go for a walk.  :D
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Grape Ape

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Re: The Y board lifting thread.
« Reply #5173 on: July 25, 2012, 09:32:48 PM »
Quote from: chaos on July 25, 2012, 08:18:54 PM
You went with the cambered one right? The safety bar shouldn't swing. I figured you'd be mixing it up with all kinds of rep schemes and moves since you are limited. Do you have access outside from your dungeon? Load that thing up and go for a walk.  :D

Cambered bar, yes.

That's a good idea.  I think I'll try that.   Is that similar to your yoke walks?

Lifting time has been limited - wife is away 10 days for a TV shoot, and I have two children and work 50+ hrs.  If I don't hit it at 6 a.m., I don't get home until 9, with all the activities.  Getting under that fucking thing at that hour is tough.

But I need to just do it.
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CalvinH

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Re: The Y board lifting thread.
« Reply #5174 on: July 26, 2012, 06:06:36 AM »
Shoulder press
side raises
front raises
rear delts
shrugs

abs

cardio
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