Author Topic: The Y board lifting thread (Read 2057988 times)

wes · « **Reply #5200 on:** July 27, 2012, 05:54:35 PM »

7/25/12

Back,Traps,Cardio:

Back:
Lat Pulldowns:
10 plates-15 reps
12 plates-12 reps
14 plates-12 reps
16 plates-10 reps ** New PR **
12 plates-12 reps

Seated Cable Rows:
10 plates-12
12 plates-10
14 plates-8
8 plates-15 (held at chest for a 5 count while squeezing back muscles)

Dumbell Pullovers:
65-12
75-12
85-8

Straight-Arm Pulldowns:
7 plates-12
8 plates-12
6 plates-15

Traps:
Dumbell Shrugs:
75-20
90-15
70-20

Cardio:
Walked a quick mile on outdoor track.

wes · « **Reply #5201 on:** July 27, 2012, 05:55:32 PM »

7/26/12

Shoulders,Abs,Neck,Cardio,Calves:

Shoulders:
Seated Bradford Press:
80-20
100-15
110-12
90-15

Laterals Behind The Back:
20-20
25-15
35-10
30-12,drop to 20 pounders for 8 more,totalling 20 reps.

Face-Pulls:
5 X 12-15 with 6 plates

Triple-Drop-Set:
Cybex Seated Lateral Machine:
90-12,drop to 70 for 12,drop to 50 for 13 more totalling 25 reps

Abs:

Tri-Set:
{Rope-Crunches:
3 x failure with 11 plates
{Crunches:
3 X failure
{Lying Leg Raise:
3 X failure

Neck:
Nautilus 4-Way Neck Machine:
2 sets in all 4 positions using various poundages for fairlyn high reps

Cardio:
Walked for 21 minutes in inclined treadmill.

Calves:
4 Triple-Drop Sets to failure, followed by half reps to failure on all sets.

(^^did these after cardio so I could walk)

wes · « **Reply #5202 on:** July 27, 2012, 05:56:35 PM »

7/27/12

Biceps/Triceps:

Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
30-15
40-12
50-10
30-12 (did this set simultaneously supinating my wrists at the bottom......nice and slow)
{Skullcrushers:
60-20
70-15
80-12
90-12

Super-Set # 2:
{Cybex Preacher Curls:
5 plates-12
6 plates-12
6 plates-12 + 5 half reps from the bottom
{Standing Cable French Press:
5 plates-20
7 plates-15
8 plates-12

Super-Set # 3:
{High Cable Crossover Curls:
4 plates-15
5 plates-12
5 plates-12
{Pressdowns:
6 plates-20
5 plates-25
4 plates-30

njflex · « **Reply #5203 on:** July 27, 2012, 07:46:42 PM »

awesome wes training like a madman,,,,results will show contest time,,,

wes · « **Reply #5204 on:** July 28, 2012, 07:14:15 PM »

Quote from: njflex on July 27, 2012, 07:46:42 PM

awesome wes training like a madman,,,,results will show contest time,,,

Thanks brother,I`m totally focused and in the zone after being burnt out for a while.

wes · « **Reply #5205 on:** July 28, 2012, 07:15:25 PM »

7/28/12

Cardio,Abs,Lower Back,Neck:

Cardio:
41 minutes walking on inclined treadmill on an empty stomach.

Abs:

Tri-Set:
{Rope-Crunches:
2 X failure - 11 plates
{Crunches:
2 x failure
{Hanging Leg Raise:
2 X failure

Lower Back:
Hyperextensions:
2 X 20 bodyweight (very slow and controlled squueezing erectors and glutes at the top of the exercise)

Cybex Back Extension Machine:
1 X 15 with 150 pounds
1 X 12 with 170 pounds

Neck:
Nautilus 4-Way Neck Machine:
1 set of 20 reps in each position (trying to work this pinched nerve out,but to no avail so far)

Fury · « **Reply #5206 on:** July 29, 2012, 07:01:56 AM »

Any of you twinks have experience with Wendler's 5-3-1 program?

The Showstoppa · « **Reply #5207 on:** July 29, 2012, 07:57:48 AM »

Ate an entire box of ice-cream sammiches last night.....but don't worry, to keep it a "cardio" workout I fetched each one from the ice-box instead of sitting down with the whole box.

Abs

Grape Ape · « **Reply #5208 on:** July 29, 2012, 06:09:23 PM »

Quote from: Fury on July 29, 2012, 07:01:56 AM

Any of you twinks have experience with Wendler's 5-3-1 program?

Guy I bought my cambered bar from is a competitive powerlifter and instructor. He mentioned that I try 5,3,1 and says it's excellent.

deadz · « **Reply #5209 on:** July 29, 2012, 08:11:36 PM »

Marathon workout today

Shoulders
tris
legs

CalvinH · « **Reply #5210 on:** July 30, 2012, 04:45:44 AM »

Fri was,
arms
abs
cardio

wes · « **Reply #5211 on:** July 30, 2012, 11:00:22 AM »

Quote from: The Showstoppa on July 29, 2012, 07:57:48 AM

Ate an entire box of ice-cream sammiches last night.....but don't worry, to keep it a "cardio" workout I fetched each one from the ice-box instead of sitting down with the whole box.

Abs

LOL

wes · « **Reply #5212 on:** July 30, 2012, 11:01:10 AM »

7/30/12

Quads,Hamstrings,Calves:

Quads:

Leg Press:
1 plate per side-50 reps
2 plates per side-40 reps
3 plates per side-30 reps
4 plates per side-20 reps
5 plates per side-10 reps
(hadn`t done this since last year,tried not to rest much...........fucking killer intensity,I can barely walk)

Smith Machine Squats:
3 X 10 with 185
( I do these non-lock in rapid succession rock bottom.......I get more out of it that I did when I used to do sets of 8-10 with 315 and my back feels good also.

All those years of heavy squats with no leg development to show for it!)

Leg Extensions:
70-15
90-12
110-12
100-12
70-10,drop to 50 for 10 more

Hamstrings:
Lying Leg Curls:
70-20
90-15
110-8,drop to 70 for 8 more

Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-12

(I was gonna` do stiff-legged deads but I didn`t need to............hams were fried!)

Calves:
Smith Machine Calf Raise:
3 X failure with 225

Cybex Leg Press Calf Raise:
3 x failure with 270

Cybex Rotary Calf Machine:
3 x failure with 170

njflex · « **Reply #5213 on:** July 30, 2012, 04:29:00 PM »

quads sat,,
leg press x5
v hammer squat x3
smith reverse lunges x2
extensions x3

hams
seated leg curl x3
lying leg curl x3

calves
seated calf raise 3x
standing calf x3

chaos · « **Reply #5214 on:** July 30, 2012, 04:32:53 PM »

Yoke Walks

Front Squats

SLDL

CalvinH · « **Reply #5215 on:** July 31, 2012, 11:31:26 AM »

Ran 3 miles

deadz · « **Reply #5216 on:** July 31, 2012, 02:44:18 PM »

Chest 16 sets
Bi's 12 sets
Forearms 4 sets

242lbs and veiny @ 6'

chaos · « **Reply #5217 on:** July 31, 2012, 04:50:41 PM »

Flat DB Press

BBell Incline

Low Cable Flyes

Reverse Grip Skullcrushers

Dips

CGBP

Lockouts

njflex · « **Reply #5218 on:** July 31, 2012, 06:24:43 PM »

chest
fdb press x4
inc smith x4
lower hammer sit up press x3
inc flyes x3
dips x2

tris
pushdowns x4
revers pushdowns x3
seated extension x3
close grip x2

abs

deadz · « **Reply #5219 on:** August 01, 2012, 01:34:05 PM »

Back
18 sets

Fury · « **Reply #5220 on:** August 01, 2012, 07:37:41 PM »

Sunday:

Squats
BB Lunges
SLDL
Lying Leg Curls
Calves

Monday:

BB incline
DB flat
DB flies

Abs
3.5 mile run

Tuesday:

DB press
BB upright rows
L-lats
Front plate raises
Reverse pec deck

Cardio

Today:

DLs
Pulldowns
Good mornings
Abs

3.5 mile run

CalvinH · « **Reply #5221 on:** August 02, 2012, 05:14:57 AM »

Tue was chest,bi's,abs
Wed was back,bi's,cardio

chaos · « **Reply #5222 on:** August 02, 2012, 04:40:36 PM »

Farmers Walk

Rack Pulls

Pullups

Low Cable Rows

njflex · « **Reply #5223 on:** August 02, 2012, 05:36:02 PM »

delts
fr press
side laterals single arm
upright row smith
behind back lateral single arm

shrugs fr and rear

forearms
weighted rope rolls
cable wrist curls

CALVES

Fury · « **Reply #5224 on:** August 02, 2012, 07:42:41 PM »

BB Curls
CGBP
Cable Curls
Skull Crushers
Incline Curls
One-arm press downs

3.5 mile run