The Y board lifting thread

[njflex]

De-load week.  All weights done at 60% of prior totals.

Curious to see if I get strength gains in week 6....

train for strength goal or physique or little both.

[chaos]

NJ, been super busy and sick at the same time, so doing what I can when I get the time right now.

[Grape Ape]

train for strength goal or physique or little both.

Strength and just overall health.

I realized I was just spinning my wheels for awhile in the gym, not really getting stronger or looking better.  My wife and I both work 50+ hrs a week and I have kids who keep me equally busy.

I decided to do a "refresh" and do a ten week program to see if I could get a little stronger in the main lifts, then, if I like where I'm at, I was going to lose about 8-9lbs of flubba which would put me at about 10%, which is all I really need.

I may switch the style up after 5 more weeks.

[chaos]

Front Squats

Leg Ext

SLDL

Leg Curls

[Fury]

Yesterday:

BB rows
Pulldowns
Cable Rows
DB Pullovers
Good mornings
Cardio
Abs

Today:

Military Press
DB Press
Upright rows
Reverse pec deck
Cardio

[njflex]

back
fr pulldown
tbar row wide grip
low pulley row
tbar row close grip standup version machine
standing cable pulldown/pullover
weighted hyper's

bi's
seated dbcurls
scott machine
curl bar curls

abs,,,

[Fury]

Squats
BB lunges
SLDL
Lying leg curls
Calves
Abs

[chaos]

Deads

Seated Rows

Preacher Curls

DB  Hammer Curls

[njflex]

calves,,standing raise toes out,toes straight 3 sets each.

delts
smith fr press
lateral raise side seated
reverse pec deck
upright row
side lateral machine
traps shrug and smith reverse 3 set and 2 for the rear

forearms

[chaos]

Seated Smith Presses

DB Side Lat

Machine Rear Delt

Angled Smith Shrugs

[njflex]

Seated Smith Presses

DB Side Lat

Machine Rear Delt

Angled Smith Shrugs

3 exercises huh,,,i do 2 more but last exercise is 2 sets usually extra side delt work,,,i do 14-16 sets total

[njflex]

sat leg day
leg press
v squat hammer
leg extensions with drop 3x 20 reps per set
hams
sitting leg curl
lying leg curl

calves
leg press toe press

[chaos]

Dodgeball.

Don't say a fucking word.

[Fury]

Yesterday:

Chaos Arm workout
Cardio

[njflex]

Dodgeball.

Don't say a fucking word.

'if u can dodge a wrench u can dodge a ball'

[Grape Ape]

Regular Squats - 8 sets of 5 reps pyramid style (not max effort), last three sets superset with db press 3 x 8 (not max effort)

3 giant sets

Horizontal pullup x 10
Medicine Ball push throw x 12
db jump squats x 10

[njflex]

chest
seated press stack loaded type
incline db turn hands in at top finishes like flye
decl db
dips weighted
cable crossovers

tris
close grip on smith
dip pushdown machine
tri pushdowns
abs,,,

[Fury]

DB incline
DB flat
DB flies
Weight Dips
Cardio

[The Showstoppa]

Dodgeball.

Don't say a fucking word.

JNN plays this a lot, but with his friend "One Ball McCall" and JNN is dodging the ball smacking his lower lip.

[w8m8]

Dodgeball.

Don't say a fucking word.

LOL

[bigmc]

Dodgeball.

Don't say a fucking word.

spandex

[Fury]

Light DLs
DB rows
Pulldowns
Pullovers
Good mornings
Cardio

[Grape Ape]

De-load week.  All weights done at 60% of prior totals.

Curious to see if I get strength gains in week 6....

Did the Monday workout that keys on Bench, followed by weighted chins supersetted with trap bar deadlifts, followed by 3 giant sets of alt db inc/OH lunge / glute-ham raise.

Bench got weaker - lost 5lbs AND a rep.  That sucks.  Trap bar deadlift went up, but I think that's because I got pissed and just worked harder at it than previous weeks.

Oh well.

[njflex]

back
fr pulldown
bent over row
low cable row
hammer strenght reverse puldown
tbar row inner grip
weighted hyper's

bis
standing db curl
scott curl machine
bicep curl fixed weight bar

abs

[Grape Ape]

Also re: dodgeball.

I played in a tournament once, and my side and ass cheek hurt more from throwing and lunging than any exercise I've ever done.  The pain next day was insane.