Author Topic: The Y board lifting thread (Read 2291050 times)

CalvinH · « **Reply #10775 on:** June 06, 2024, 04:32:03 AM »

Quote from: chaos on June 04, 2024, 05:17:42 PM

Legs and chest today.

Same day

Pullups
Hammer high iso row
Db bent over rows
Close grip pulldowns
Behind the neck pulldowns

Cardio

chaos · « **Reply #10776 on:** June 06, 2024, 05:00:27 PM »

Quote from: CalvinH on June 06, 2024, 04:32:03 AM

Same day

Yeah. Lots of basic, compound sets.

Back today

IroNat · « **Reply #10777 on:** June 06, 2024, 06:09:24 PM »

Quote from: Hulkotron on June 05, 2024, 02:36:37 PM

Speak more on squeezing the old pool-noodle

I invented the pool noodle squeeze!

Working out in the garage and saw the old noodle.

Pretty good for a makeshift grip exercise.

CalvinH · « **Reply #10778 on:** June 06, 2024, 06:17:32 PM »

Arnold presses
Front raises
Side raises
Upright rows, when I get to the top of the rep I turn my hands upwards it helps hit the rear delts.
DB shrugs
Face pulls

Abs
Cardio

CalvinH · « **Reply #10779 on:** June 08, 2024, 04:12:13 PM »

Preacher curls
Skull crushers
Db curls
One arm cable pulldown
Rope cable curls
Over head tri extensions

Cardi

IroNat · « **Reply #10780 on:** June 10, 2024, 07:22:15 AM »

6/10/24

Standing behind neck press - pyramid weights to 3x5
Upright row - 3x12
Oly sleeve wrist curls - 1 set each way

Grape Ape · « **Reply #10781 on:** June 10, 2024, 08:43:39 AM »

Being on vacation, missed the Friday bench day of week four of the program.

The question is to decide whether to just treat this as week four on repeat, drop back a week, or just move forward.

Probably repeat week four.

IroNat · « **Reply #10782 on:** June 10, 2024, 11:03:39 AM »

Quote from: Grape Ape on June 10, 2024, 08:43:39 AM

Being on vacation, missed the Friday bench day of week four of the program.

The question is to decide whether to just treat this as week four on repeat, drop back a week, or just move forward.

Probably repeat week four.

Did you see any canaries on your vacation?

As far as the bench just resume like nothing happened.

Grape Ape · « **Reply #10783 on:** June 10, 2024, 11:57:48 AM »

Quote from: IroNat on June 10, 2024, 11:03:39 AM

Did you see any canaries on your vacation?

As far as the bench just resume like nothing happened.

No canaries.

Can not just resume - it's a 14 workout program based on progression tables. It's also designed so that you bench Mon and Fri, and the Fri allows for short recovery time to be ready Monday.

I am going to re-do week four's Monday, as it included a rep test to see how you are tracking.

chaos · « **Reply #10784 on:** June 10, 2024, 05:18:31 PM »

Leg day!!

Grape Ape · « **Reply #10785 on:** June 11, 2024, 07:51:55 AM »

Since everyone is asking, I repeated week 4's Monday with no strength loss. My son actually added a few reps.

IroNat · « **Reply #10786 on:** June 11, 2024, 08:19:13 AM »

Quote from: Grape Ape on June 11, 2024, 07:51:55 AM

Since everyone is asking, I repeated week 4's Monday with no strength loss. My son actually added a few reps.

I knew you could do it, Grape.

IroNat · « **Reply #10787 on:** June 11, 2024, 08:20:43 AM »

6/11/24

Barbell rows - Pyramid weight to 3x6
Barbell EZ curls - 2x15-25 each palms up and palms down
Farmers walk with Dbs and 45 plates

Grape Ape · « **Reply #10788 on:** June 11, 2024, 08:53:24 AM »

Quote from: IroNat on June 11, 2024, 08:19:13 AM

I knew you could do it, Grape.

Thank you for your support.

chaos · « **Reply #10789 on:** June 11, 2024, 05:26:23 PM »

Chest and Tris

CalvinH · « **Reply #10790 on:** June 12, 2024, 05:21:59 AM »

Quote from: chaos on June 11, 2024, 05:26:23 PM

Chest and Tris

I don't see any more of your bicep workouts lately

Db incline bench
Hammer bench
Hammer incline
Pec deck

Cardio

The nice guy in me snuck out

Two kids were benching and one was trying to bench a whole 135 and got it stuck on his chest and his spotter was to weak to lift it off him so I quickly helped and lifted it up and put it back on the rack for them.

Grape Ape · « **Reply #10791 on:** June 12, 2024, 06:43:10 AM »

For the first time, I got hit by a pitch last night in the thigh.

Leg day today, I'm sure this will feel great.

Hulkotron · « **Reply #10792 on:** June 12, 2024, 10:24:50 AM »

Quote from: Grape Ape on June 12, 2024, 06:43:10 AM

For the first time, I got hit by a pitch last night in the thigh.

I hope you took unkindly to this disrespect?

IroNat · « **Reply #10793 on:** June 12, 2024, 11:20:22 AM »

Bench press - 12 sets
Mowed lawn (walk behind), etc. 2+ hours

Grape Ape · « **Reply #10794 on:** June 12, 2024, 11:55:58 AM »

Quote from: Hulkotron on June 12, 2024, 10:24:50 AM

I hope you took unkindly to this disrespect?

I did, but I was conflicted. I wanted to steal 2nd and 3rd to make them pay for their transgressions.

However, we were up by 10 runs, and the honorable player does not steal in those situations (unless it's a tournament, for a myriad of reasons).

However, the pitcher made it easy for me by throwing a wild pitch on the next pitch and I went to second.

CalvinH · « **Reply #10795 on:** June 13, 2024, 05:45:40 AM »

Pullups
Db bent over rows rows
Hammer pulldown rows
Behind the neck pulldowns
Roman chair

Abs

Cardio

Grape Ape · « **Reply #10796 on:** June 13, 2024, 09:43:09 AM »

V Bar Landmine Rows
Incline pulldowns
Seated rows
One arm side cable pulldowns (best contraction ever)

chaos · « **Reply #10797 on:** June 14, 2024, 06:50:49 PM »

Back and shoulders today....almost did some curls but I got distracted sharpening knives.

CalvinH · « **Reply #10798 on:** June 15, 2024, 06:37:37 AM »

Pressed for time

Shoulder press
Upright rows
Front raises
Face pulls

Abs

IroNat · « **Reply #10799 on:** June 17, 2024, 09:18:44 AM »

6/17/24

Standing behind neck press - 9 sets 5s,4s & 3s
Barbell upright rows - 3x12
Plate pinches - 3 sets
Wrist curls - 3 sets each way
Neck plate front raises & harness - 1 set each