Author Topic: The Y board lifting thread (Read 2291902 times)

Grape Ape · « **Reply #10550 on:** March 20, 2024, 08:14:26 AM »

Well done.

Squat workout yesterday.

Getting injured sucks, but getting stronger every week is cool.....feels like the younger days.

illuminati · « **Reply #10551 on:** March 20, 2024, 05:25:25 PM »

Back work today.

Palms up close grip pull downs 5/6 sets
T Bar rows feet on block around 8/9 sets
Machine pull downs 1arm at at time 5 sets 1set both arms together to finish
DB bent over rows 4sets ( tired & losing strength - legs hit me hard from Monday)
High pulls / shruggs wide & narrow grip 8 sets
Upright rows wide & narrow grip 6 sets

5sets of single arm cable curls & over head cable tricep extensions

Got in late - & gym closing as I finished Bi's & Tri's
Never mind was pretty much spent by then.

CalvinH · « **Reply #10552 on:** March 21, 2024, 06:33:45 AM »

Back
pullups
tbar
2 of the hammer machines, one was overhead and the other was lower.
cardio

chaos · « **Reply #10553 on:** March 21, 2024, 05:18:51 PM »

Some back and biceps today.

chaos · « **Reply #10554 on:** March 22, 2024, 05:49:48 PM »

Some shoulder work today.

Grape Ape · « **Reply #10555 on:** March 24, 2024, 11:14:37 AM »

Week six in the Coan DL program.

They were "step back" weeks after 4 weeks' progression.

Next four weeks will show if it's working.

If anything, I'm now working out with RDLs about 100lb more than I used to. I always thought I should keep these relatively light, but I think I was wrong.

CalvinH · « **Reply #10556 on:** March 25, 2024, 03:35:20 PM »

Chest
Cardio
Abs

Hulkotron · « **Reply #10557 on:** March 25, 2024, 05:10:40 PM »

Felt like shit today, got in a shitty bench + shoulders workout.

Better than no workout.

chaos · « **Reply #10558 on:** March 25, 2024, 05:23:39 PM »

Did some legs today. I'm kind of starting to get into this weight lifting thing again.

Grape Ape · « **Reply #10559 on:** March 25, 2024, 05:54:31 PM »

Quote from: chaos on March 25, 2024, 05:23:39 PM

Did some legs today. I'm kind of starting to get into this weight lifting thing again.

I was supposed to as well, but pussed out.

Literally no good excuse.

Grape Ape · « **Reply #10560 on:** March 26, 2024, 03:30:42 PM »

Morning: 3.5 mile walk

Evening:

15 min warmup - airdyne/sled/slant board/TRX

Squats 8/8/5/5/5/2/2

Sled work: High/low push E2MOM x 6.

Slow build back.

CalvinH · « **Reply #10561 on:** March 26, 2024, 04:11:19 PM »

Arnold db shoulder press
Side and front raises
rear delts
Heavy shrugs

chaos · « **Reply #10562 on:** March 26, 2024, 06:45:18 PM »

Skipped chest today, will make up for it tomorrow.

CalvinH · « **Reply #10563 on:** March 27, 2024, 08:04:40 AM »

Quote from: chaos on March 26, 2024, 06:45:18 PM

Skipped chest today, will make up for it tomorrow.

Life get in the way

chaos · « **Reply #10564 on:** March 27, 2024, 09:03:40 PM »

Quote from: CalvinH on March 27, 2024, 08:04:40 AM

Life get in the way

Damn life!
Hit chest and tris today. Might make this weightlifting stuff a habit.

Grape Ape · « **Reply #10565 on:** March 28, 2024, 05:28:02 AM »

Quote from: chaos on March 27, 2024, 09:03:40 PM

Damn life!
Hit chest and tris today. Might make this weightlifting stuff a habit.

You should try it, I think it would suit you.

Yesterday:
Airdynce/bands warm up
Bench 10/10/6/5/6/8/8
Single arm floor press with pause: 3 x 10

Tricept kickback on waist high pulley (game changer) 3 x 10
DB Curl 3 x 8

Fin

CalvinH · « **Reply #10566 on:** March 28, 2024, 06:20:06 AM »

Single leg press
Db step ups
Extensions
Dragon squats
Hammy curls
Cardio

Grape Ape · « **Reply #10567 on:** March 28, 2024, 06:25:26 AM »

Quote from: CalvinH on March 28, 2024, 06:20:06 AM

Single leg press
Db step ups
Extensions
Dragon squats
Hammy curls
Cardio

Please let us know the height of the step ups, for research purposes.

chaos · « **Reply #10568 on:** March 28, 2024, 04:49:22 PM »

Did some deads and back stuff today and did some curls too.

CalvinH · « **Reply #10569 on:** March 28, 2024, 06:34:37 PM »

Quote from: Grape Ape on March 28, 2024, 06:25:26 AM

Please let us know the height of the step ups, for research purposes.

Not high, Maybe a foot? It was the lowest at the gym.

Pullups
Deads
Hammer rows
Frone and behind the neck pulldowns, super set
Abs
Cardio

Grape Ape · « **Reply #10570 on:** March 28, 2024, 07:31:22 PM »

Quote from: CalvinH on March 28, 2024, 06:34:37 PM

Not high, Maybe a foot? It was the lowest at the gym.

Pullups
Deads
Hammer rows
Frone and behind the neck pulldowns, super set
Abs
Cardio

Try to do 20 inches, minimum. It's more effective.

CalvinH · « **Reply #10571 on:** March 29, 2024, 06:14:05 AM »

Quote from: Grape Ape on March 28, 2024, 07:31:22 PM

Try to do 20 inches, minimum. It's more effective.

Sounds painful.

Grape Ape · « **Reply #10572 on:** March 29, 2024, 02:18:37 PM »

5 min airdyne
15 min airdyne 50 sec pedal / 10 sec sprint
TRX stretches
15 min treadmill at 10-11mph.....10 sec sprint, 30 sec walk
Hang 1 min

CalvinH · « **Reply #10573 on:** March 30, 2024, 08:35:20 PM »

Bi's
Tri's
I didn't have a lot of time, so I did supersets.

chaos · « **Reply #10574 on:** April 02, 2024, 05:51:10 PM »

Did some chest and triceps today.