Author Topic: The Y board lifting thread  (Read 2163471 times)

Gym Rat

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Re: The Y board lifting thread
« Reply #10650 on: May 08, 2024, 07:52:44 AM »
Calvin, thx for the heads up on this Y-Board...

My sessions so far this week:

Back  (Monday)

-4 sets each

Deadlift - Pyramid up to 475 x 1
Iso-Rows
Lat Pulls
Pull Ups
Seated Rows
Rev-Hypers / Smith-Shrug Supersets

--

Chest (TUE)

-4 sets each

Smith Bench (cant bench press (free bar) - shoulder issue)
Smith Inclines
Smith Close Grips
D-Bell Flat Bench
Hammer Declines
Chest Dips

Rev-Hypers
Ab-Crunch

---

Delts (WED)

-4 sets each

Seated Barbell BNP
Seated Barbell Front Press
Arnold Press
Machine Press
Side Laterals
Rear Delt Flyes

Rev-Hypers
Ab Crunch

Gym Rat

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Re: The Y board lifting thread
« Reply #10651 on: May 08, 2024, 08:03:14 AM »
Some light stretching today. Tweaked the kneecap this weekend. :(

Do either of you guys carry any sort of gear when you go hiking?


Wife and I just got into hiking last year. Absolutely love it. This area has lots of scenic hikes, mountains, etc.
(White Mountains in NH).

Of course its seasonal (here) with winter and all. So we are looking to start back up for the season. (Its been shitty out so far).
A good thing to get away for the weekend to do... (Stay up north for the weekend).

So far, dont really carry any gear as we only do the smaller trails for now. A bag with some water and protein bars (and my gun) is about it..

IroNat

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Re: The Y board lifting thread
« Reply #10652 on: May 08, 2024, 08:43:52 AM »
1 leg calf raises - 5 sets 20-25 reps each leg
1 leg tib raises - 5 sets 25-30 reps each leg
Behind neck press standing - 12,10,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - many sets of 10-12 without weight and with weight
Neck plate raises & harness - 2x20-25 each
Farmers walk - 2x80ft thick grips
Suitcase carry - 2x80ft thick grips

Grape Ape

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Re: The Y board lifting thread
« Reply #10653 on: May 08, 2024, 09:04:10 AM »
Excellent contributions.  Total forum domination.

Having just completed a 10 week DL program, I though it would be good to do another 10 week with the new max as a starting point.

I was wrong.  After playing two baseball games a  week and cutting the calories a bit for the summer, this will not be feasible, and I think my body needed the rest anyway.

So now the goal will be per week:

One session of VO2 max training
Hitting the big three lifts and some accessory lifts
3 zone 2 hourly runs, or possibly sub in a SHTF training session (go ruck type stuff).

We shall see how it goes.
Y

Gym Rat

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Re: The Y board lifting thread
« Reply #10654 on: May 08, 2024, 03:15:55 PM »
I recently switched to Sumo DL because of struggling with lower-back issues forever.
Many call it "cheating" but just an opinion of course. It has really saved my lower-back.
Also light rev-hypers 5x a week (every workout) also doing wonders. (And stretching).

Trying to get to 500 with Sumo as I did 500 conventional recently.
If it is "cheating" its not easier (for me) since maybe because its so new to me.
Either way, it keeps me training heavy and having fun still.

Other goal is to get back to 500 on squat as well. (Tore some calf fibers a couple months back so had to back off.
(Pushing my wife's CR-V back into the yard, animal chewed the fuel line). Thats now healed.
Hit 405 x 3 for SQ last week, will add weight this week again... Small goals like that make training "funnerer" for me.   :)

Only pain issue is my right shoulder right now, but that also has been for decades. Just comes back now and again.
So no real benching for now, lighter smith-machine benching is my work-around for time being. And dumbbells feel OK.

CalvinH

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Re: The Y board lifting thread
« Reply #10655 on: May 08, 2024, 03:32:04 PM »
1 leg calf raises - 5 sets 20-25 reps each leg
1 leg tib raises - 5 sets 25-30 reps each leg
Behind neck press standing - 12,10,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
Upright row - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - many sets of 10-12 without weight and with weight
Neck plate raises & harness - 2x20-25 each
Farmers walk - 2x80ft thick grips
Suitcase carry - 2x80ft thick grips

How long does a workout like this take you?

chaos

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Re: The Y board lifting thread
« Reply #10656 on: May 08, 2024, 04:27:11 PM »
Fixed.

But yes there is serious lifting going on here with even the occasional outsider posting 8)
>:(

Today is the day off. Not even walking those suns a bitches dogs tonight!
Liar!!!!Filt!!!!

illuminati

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Re: The Y board lifting thread
« Reply #10657 on: May 08, 2024, 04:55:27 PM »
Good workout this evening

Did Chest - Shoulders & Triceps

Grape Ape

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Re: The Y board lifting thread
« Reply #10658 on: May 08, 2024, 04:56:48 PM »
6 mile trail run.

Poured rain.
Y

CalvinH

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Re: The Y board lifting thread
« Reply #10659 on: May 08, 2024, 06:17:07 PM »
Single leg press
Extensions
Adductions
Sled
Hammy curls

Gym Rat

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Re: The Y board lifting thread
« Reply #10660 on: May 09, 2024, 05:39:40 AM »
Arms

-4 sets each

Barbell Skull Crushers
Tate Press
Dips

D-Bell Curls
Preachers
Reverse Curls

Rev-Hypers

CalvinH

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Re: The Y board lifting thread
« Reply #10661 on: May 09, 2024, 03:30:17 PM »
Pullups-up to 2 sets of 10 before I fall apart.
Single high iso rows
Lower iso rows
Cable pulldowns
Behind the neck cable pulldowns

Cardio

chaos

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Re: The Y board lifting thread
« Reply #10662 on: May 09, 2024, 05:15:30 PM »
Back day 8)
Liar!!!!Filt!!!!

Grape Ape

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Re: The Y board lifting thread
« Reply #10663 on: May 09, 2024, 08:14:48 PM »
 Airdyne 5 min, slant board squats x 12, plyo box jumps 3x5

Squat 8, 5, 5x5
RDL 2 x 8
Leg Extensions 3x12, 1x54 (drop sets)  ::)
Y

Gym Rat

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Re: The Y board lifting thread
« Reply #10664 on: May 10, 2024, 05:09:56 AM »
Leg Day

A bit exhausted (4 hours of sleep, went and saw Hard Rock Legends "Nazareth" last night).

-4 sets each

Leg Press
Leg Ext
Leg Curl
Bulgarian Split Squats
Rotary Calves
Smith-Squats

Rev-Hypers
Ab Crunches

IroNat

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Re: The Y board lifting thread
« Reply #10665 on: May 10, 2024, 06:59:17 AM »
5/10/24

1 leg calf raises - 3 sets 25 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,11
Barbell row - 12,12,12
Flat bench press - 12,10,9
High pull from hang - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 5x12 without weight and with light weight

Add weight if I get 3 sets of 12 generally.
Just basic stuff out in my garage weather permitting.

IroNat

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Re: The Y board lifting thread
« Reply #10666 on: May 10, 2024, 07:01:58 AM »

A bit exhausted (4 hours of sleep, went and saw Hard Rock Legends "Nazareth" last night).



Nazareth had their big hit "Love Hurts" when I was a senior in high school.
I remember sitting in the Senior Lounge with my girlfriend listening to it.

Grape Ape

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Re: The Y board lifting thread
« Reply #10667 on: May 10, 2024, 07:06:54 AM »
5/10/24

1 leg calf raises - 3 sets 25 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,11
Barbell row - 12,12,12
Flat bench press - 12,10,9
High pull from hang - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 5x12 without weight and with light weight

Add weight if I get 3 sets of 12 generally.
Just basic stuff out in my garage weather permitting.

You have the plates with the holes I assume?  I like this idea - might try it with my ruck plates
Y

IroNat

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Re: The Y board lifting thread
« Reply #10668 on: May 10, 2024, 01:06:05 PM »
You have the plates with the holes I assume?  I like this idea - might try it with my ruck plates

Ancient holy plates, Grape.


Gym Rat

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Re: The Y board lifting thread
« Reply #10669 on: May 10, 2024, 01:37:10 PM »
Nazareth had their big hit "Love Hurts" when I was a senior in high school.
I remember sitting in the Senior Lounge with my girlfriend listening to it.

Pete Agnew (Bass) started the band in 1968 and is still going with it. Crazy.
The guy had amazing energy for a 77 year old dude, and great player.

Hair of the Dog (album) is a hard rock classic. (Love Hurts, Hair of the Dog (AKA "Now youre messing w/ a son of a bitch), Miss Misery, Changing Times, Beggars Day, just great music.
Timeless stuff..

chaos

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Re: The Y board lifting thread
« Reply #10670 on: May 10, 2024, 05:03:50 PM »
I was rockin some Volfgang Twins while I hit shoulders and tris today.

*Notice, no biceps were targeted for lifting this week. 8)
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CalvinH

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Re: The Y board lifting thread
« Reply #10671 on: May 10, 2024, 06:12:28 PM »
Db flat bech
Db flat bench fly
Hammer press
Hammer incline press
Hammer decline press

Cardio

illuminati

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Re: The Y board lifting thread
« Reply #10672 on: May 10, 2024, 06:59:34 PM »
Trained Back today

T bar rows
Db rows
Hammer machine pull downs
Machine rows
Shrugs behind back
Wide grip high pulls
Seated long pulley rows

Now regretting it as had outstanding issue in right lumbar
And now can barely walk - 🤷🏻‍♂️ 🤦🏻‍♂️

CalvinH

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Re: The Y board lifting thread
« Reply #10673 on: May 11, 2024, 08:43:42 AM »
Weekend off except maybe a trail walk with the dog.

Gym Rat

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Re: The Y board lifting thread
« Reply #10674 on: May 12, 2024, 02:38:44 AM »
Trained Back today

T bar rows
Db rows
Hammer machine pull downs
Machine rows
Shrugs behind back
Wide grip high pulls
Seated long pulley rows

Now regretting it as had outstanding issue in right lumbar
And now can barely walk - 🤷🏻‍♂️ 🤦🏻‍♂️

Sounds like me. I know I shouldnt be training some days (pain, injury) but I do and most of the time regret it later.