Author Topic: The Y board lifting thread (Read 2057506 times)

CalvinH · « **Reply #8100 on:** April 24, 2014, 07:24:09 AM »

T-bar
pullups
bent over rows
pulldowns

abs

wes · « **Reply #8101 on:** April 24, 2014, 09:38:38 AM »

4/24/14

Pulldowns:
5 X 10-12

Cybex Row:
3 X 12-15

Seated Cable Rows:
3 X 10-15

chaos · « **Reply #8102 on:** April 24, 2014, 05:25:30 PM »

Deads

Pullups

Narrow Grip Pulldowns

Supported Rows

Biceps

Grape Ape · « **Reply #8103 on:** April 24, 2014, 06:12:14 PM »

Yesterday:

DB press 15/12/10/8/4 superset TRX UH row 5 x 8-10 various angles

Today:

Box squats normal 5 x 5
Box squats low, close stance 5 x 10

Lateral/RC raise/front raise circuit superset cable ab choppers fast x 15 superset box jumps 2 x 10

CalvinH · « **Reply #8104 on:** April 25, 2014, 06:42:09 AM »

Hill sprints
rear pec dec
shrugs
shoulder press
cable side raises
front raises

Grape Ape · « **Reply #8105 on:** April 25, 2014, 08:21:20 AM »

You have a hill by the gym, or using treadmill?

CalvinH · « **Reply #8106 on:** April 25, 2014, 09:07:14 AM »

Quote from: Grape Ape on April 25, 2014, 08:21:20 AM

You have a hill by the gym, or using treadmill?

Between work and the gym....so far,jog down sprint all the way up once, walk down sprint up about 3/4's the way, walk down, sprint up about 1/2-3/4s the way, walk down sprint up about 1/2-3/4's the way.

....my goal is to be able to sprint all the way up 4's without getting out of breath...it's a pretty big hill so it's a bitch.

no one · « **Reply #8107 on:** April 25, 2014, 01:20:03 PM »

cycle 15k to gym. took abt 40min.

did stretching first to cool down. I'm rehabbing ligament sprains from quad muscles being too tight so I now stretch 20 min a day. after stretching foam roller on ITbands and quads.

back and shoulders

lat pulldowns to the front. moderate weight. 10 reps or so 3 sets 10 seconds rest between sets

dumbell press. 50's. 10 reps or so. slow controlled 3 sets/ 10 sec rest

smith machine bench press for front delts lowering to chin keeping full tension on front delts (wicked pump) 185 for 10 3 sets 10 sec rest

side lateral very light 20lbs leaning slightly forward helps the middle delt pop arms relatively straight 3 sets / 10 sec rest

rear delt on pec dek 10 reps 3 sets / 10 sec rest

repeat this cycle.

then abs. crunches same idea 3 reps 10 sec and incline crunch 3 sets 10 sec test did cycle twice

cycled home 15k took 45min up hill facing head winds for a total ride time of 30k / 1hr25min

chaos · « **Reply #8108 on:** April 25, 2014, 02:50:13 PM »

Quote from: CalvinH on April 25, 2014, 09:07:14 AM

Between work and the gym....so far,jog down sprint all the way up once, walk down sprint up about 3/4's the way, walk down, sprint up about 1/2-3/4s the way, walk down sprint up about 1/2-3/4's the way.

....my goal is to be able to sprint all the way up 4's without getting out of breath...it's a pretty big hill so it's a bitch.

Those curbs can be tricky.

Military Press

Seated DB Side

Rear Delt

Tricep/bicep ss

wes · « **Reply #8109 on:** April 26, 2014, 08:02:14 AM »

4/25/14

Pretty good back off light week..........Monday,back to normal....I really needed the rest.....burnt out to the max.

Super-Set:
{Side Lateral Machine:
3 X failure
{Face-Pulls:
3 X failure

Super-Set:
{Cybex Preachers:
4 X 12
{Cybex Triceps Extensions:
4 X 15-25

Pressdowns:
2 X 30,20

shorter than what I would normally do but I need to rest my nagging shoulder and I had a doctors appointment.

no one · « **Reply #8110 on:** April 26, 2014, 06:04:01 PM »

arms

smith machine close grip press 45's a side very light 10 reps/10sec rest repeat 3 times
then
ezcurl bar 90lbs 10reps/10sec rest repeat 3 times

i do that rotation 3 times

then

seated dip very light superset w cable press downs 10 reps/10sec rest repeat 3 times
then
dumbell curls 45's arms out from body so its all bicep 10 reps/10 sec rest repeat 3 times

then

did some random tri exercises to just keep chaising the pump and went home.

no one · « **Reply #8111 on:** April 27, 2014, 06:55:28 PM »

cycled 15k to gym.

did shoulders abs workout from apr 25th

cycled 15k home for total ride time of 30k/ 1:19

CalvinH · « **Reply #8112 on:** April 28, 2014, 08:58:42 AM »

Sat- bi's
trail run....not bad for my first time out this year.

Grape Ape · « **Reply #8113 on:** April 28, 2014, 09:57:46 AM »

Quote from: CalvinH on April 28, 2014, 08:58:42 AM

Sat- bi

outed

Mazda323 · « **Reply #8114 on:** April 28, 2014, 10:04:47 AM »

Superset flat banch press and incline bench press
Superset flat bench flys and incline bench flys
Cross over

Superset bicep machine with bar curls
Dumbels curls

Abs and 30 minutes cardio.

wes · « **Reply #8115 on:** April 28, 2014, 01:47:24 PM »

4/28/14

Leg Press:
6 X 12-25

Leg Extensions:
4 X 10-12

Nautilus Lying Leg Curl:
5 X 10-20

Leg Press Calf Raise:
5 X failure

CalvinH · « **Reply #8116 on:** April 29, 2014, 09:30:46 AM »

Flat bench
incline hammer
incline bench
db flys
chest machine

abs

Mazda323 · « **Reply #8117 on:** April 29, 2014, 12:11:58 PM »

Squats
Press
Leg extension
Leg curls

Calves, abs and 45 minutes cardio.

benchmstr · « **Reply #8118 on:** April 29, 2014, 01:05:23 PM »

a few sets of 10lbs dumbell concentration curls to get the nitrotech flowing...then throwsome bitch through the front window of the gym for cardio

post workout meal shal consist of success!

bench

no one · « **Reply #8119 on:** April 29, 2014, 01:06:57 PM »

no cycling today its pouring rain

chest

smith machine bench
pec dec flies
flat bench

shoulders (giant sets)

dumbell press
side laterals
smith machine bench lowered to chin for front delts
pec dec for rear delts

Grape Ape · « **Reply #8120 on:** April 29, 2014, 06:28:53 PM »

Weighted Chins 6/6/5/6

DB Bench 3 x 8 superset pullover 3 x 8

Inc DB alternate db press 3 x 8 superset flat bent row 3 x 8

DB split push press superset face pull 3 x 15

Sprint/jog/rest 10 mph / 6 mph 4 sets 30 sec each incline 5/6/8/6

wes · « **Reply #8121 on:** April 29, 2014, 06:44:56 PM »

Had to drive my ass off today.......missed training,will combine chest with back tomorrow.

CalvinH · « **Reply #8122 on:** April 30, 2014, 06:49:46 AM »

Mazda323 · « **Reply #8123 on:** April 30, 2014, 08:05:46 AM »

Back, traps and 15 minutes cardio.

wes · « **Reply #8124 on:** April 30, 2014, 09:07:25 AM »

4/30/14

Super-Set # 1:
{Smith Inclines:
4 X 12
{Pulldowns:
4 X 12-15

Super-Set # 2:
{Cybex Seated Bench Press:
3 X 12
{Cybex Seated Row:
3 X 12

Super-Set # 3:
{Pec-Deck:
2 X 12-15
{Cybex Close Grip Pulldowns:
2 X 15

Super-Set # 4:
{Cable Crossovers:
1 X 20
{Straight-Arm Pulldowns:
1 X 20

Took about 30 minutes or so give or take a minute either way.