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Author Topic: The Y board lifting thread.  (Read 458452 times)
chaos
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« Reply #5375 on: September 11, 2012, 10:17:15 AM »


Ha! Just giving you a bit if a hard time where you can't change my posts! Cheesy
As njflex suggests - in shape for your specific activity, of course.

I couldn't do box jumps after a leg session...or probably before one, for that matter. Wink
I thought maybe you were going to go the "you have to have abs showing to be in shape" route.

You should try box jumps at the end of a leg day, f'ing brutal.
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« Reply #5376 on: September 11, 2012, 11:11:51 AM »

I thought maybe you were going to go the "you have to have abs showing to be in shape" route.

You should try box jumps at the end of a leg day, f'ing brutal.

I used to always do this, but then I was told to do them first, as a CNS stimulant.
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« Reply #5377 on: September 11, 2012, 11:50:19 AM »

I used to always do this, but then I was told to do them first, as a CNS stimulant.
phooey Roll Eyes

I get nothing out of doing them first.
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chaos
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« Reply #5378 on: September 11, 2012, 04:37:53 PM »

Bench ss/DB Flyes

Incline Press

Cable Flyes

Reverse Grip Pushdowns

Pushdowns

OH DB Ext
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« Reply #5379 on: September 11, 2012, 04:55:47 PM »

Delts:

5 sets standing military press - 8 reps ea.
4 sets wide-grip upright rows to sternum - 8, 8, 8, 6+3 cheat reps
4 sets Hammer Strength machine rear press - 15, 13, 12, 8 reps
3 sets machine lateral raises - 10 reps ea.
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« Reply #5380 on: September 11, 2012, 05:05:29 PM »

Yesterday:

DB incline
DB flat
BB incline to test shoulder
Light DB flies

Abs

Today:

DL
Pulldowns
BB curls
Incline curls
Good mornings

Cardio
Abs
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« Reply #5381 on: September 12, 2012, 12:06:14 PM »

Been a while since I posted here.


Took a crap, did some noggin work.

Back -
Pullovers
Reverse grip pulldowns
BB Rows
Seated Rows
Chins
Deadlifts
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CalvinH
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« Reply #5382 on: September 13, 2012, 10:51:21 AM »

Tues,
t-bar superset with hammer rows
pulldowns
bent over rows

cable pushdowns
skull crushers

abs
cardio

Wed-trail run.
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chaos
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« Reply #5383 on: September 13, 2012, 05:50:07 PM »

Deads

Cleans

Chest Supported Rows

Narrow Grip Pulldowns

DB Curls

21's
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« Reply #5384 on: September 13, 2012, 06:36:02 PM »

Deads

Cleans

Chest Supported Rows

Narrow Grip Pulldowns

DB Curls

21's


Do you clean from the ground, or are these hang-cleans?
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« Reply #5385 on: September 13, 2012, 06:38:14 PM »

Squats
Leg press
SLDL
Calves
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« Reply #5386 on: September 13, 2012, 07:08:19 PM »

wed
chins x3
tbar row inner gripx3
wide bar low pully rowsx3
reverse hammer pulldownsx3
wide grip chest to pad rowx2

rear delts seated bent rear raise
weighted hypers

bis
straight bar curlsx3
inc db curlsx3
rope hammers cable curlx3
scott curl machine x2 reps 6 full 6 reps 1/2 top half x2

abs

thurs
delts
db pressx3
lateral machinex3
smith fr pressx3
lateral side dumbells x2
cable uprightsx2

shrugsx4

forearms
calves standing calf raisex5

sorry missed a day added both days not marathon...
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« Reply #5387 on: September 13, 2012, 07:44:01 PM »


Do you clean from the ground, or are these hang-cleans?
Ground. More strongman style than olympic style.
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« Reply #5388 on: September 14, 2012, 03:42:08 AM »

Ground. More strongman style than olympic style.


I think I remember when you were still learning the clean movement. I'm glad you got it; it can be tricky.

In your opinion, where are most guys stronger in this move - the initial pull from the floor, or the clean itself? I'm curious what/where the bigger limiting factor is.
Or, is there too much variance between trainers to make a claim?
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« Reply #5389 on: September 14, 2012, 06:03:09 AM »


I think I remember when you were still learning the clean movement. I'm glad you got it; it can be tricky.

In your opinion, where are most guys stronger in this move - the initial pull from the floor, or the clean itself? I'm curious what/where the bigger limiting factor is.
Or, is there too much variance between trainers to make a claim?
Well there is a difference between doing it correctly and doing it strongman style, much less leg bend alot more yanking. Grin

The initial blast is strongest for me, the flipping of the wrists and getting under the bar is tricky.
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« Reply #5390 on: September 14, 2012, 07:30:48 AM »

Been a while since I posted here.


Took a crap, did some noggin work.

Back -
Pullovers
Reverse grip pulldowns
BB Rows
Seated Rows
Chins
Deadlifts

Hi Uncle donny!  wavelength went out for a pack of smokes and never came back. Sad  See you at family dinner nite!
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« Reply #5391 on: September 14, 2012, 09:28:22 AM »

Shoulder press
side raises
front raises
db's for rear delts
shrugs

abs
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« Reply #5392 on: September 14, 2012, 10:08:32 AM »

Chest & Back:

4 sets flat db bench press - 12, 12, 9, 7 reps
4 sets Hammer Strength machine decline press - 12, 13, 11, 10 reps
4 sets H/S machine incline press - 12, 15, 15, 12 reps
3 sets pec-deck - 15, 10, 8 reps

4 sets wide-grip pull downs - 8, 10, 10, 10 reps (last set supersetted with light BTN pull downs)
4 sets H/S machine pull overs - 12 reps ea.
4 sets seated cable rows - 10, 10, 8, 8 reps
3 sets standing calf-raise machine shrugs - 12 reps ea.
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chaos
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« Reply #5393 on: September 14, 2012, 04:52:52 PM »

Push Press

Seated DB Press

DB Side Lat

BO Rear Delts

Seated Shrugs *

DB Side Pull Shrug Things


*stupid handles kept spinning when I got heavy.  Angry
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« Reply #5394 on: September 14, 2012, 05:20:46 PM »

Push Press

Seated DB Press

DB Side Lat

BO Rear Delts

Seated Shrugs *

DB Side Pull Shrug Things


*stupid handles kept spinning when I got heavy.  Angry
chaos using asterisks where in trouble,,,
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« Reply #5395 on: September 14, 2012, 05:36:16 PM »

chaos using asterisks where in trouble,,,


Soon to be followed with work citations, footnotes, and bibliography. Grin


Seriously, I enjoy this thread. I had no idea there were this many members who actually train here; clued-in trainers at that!
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chaos
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« Reply #5396 on: September 14, 2012, 05:50:31 PM »

chaos using asterisks where in trouble,,,
I think the word you're looking for is "we're "..  Grin

Seriously though, that shit was irritating and it ruined my heavy sets. Lesson learned I'll stick with barbells.
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« Reply #5397 on: September 14, 2012, 05:55:39 PM »

I think the word you're looking for is "we're "..  Grin

Seriously though, that shit was irritating and it ruined my heavy sets. Lesson learned I'll stick with barbells.
thanx professor,,,arm chair quarterbacking 2 nite off training,,,i like seated shrugs with the u bar under legs off bench or the diamond bar your too big for that one tho,,,
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chaos
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« Reply #5398 on: September 14, 2012, 06:09:32 PM »

thanx professor,,,arm chair quarterbacking 2 nite off training,,,i like seated shrugs with the u bar under legs off bench or the diamond bar your too big for that one tho,,,
I've used this machine a couple time before, one were you can stand or sit and when I tried it standing the whole maching lifted and slid backwards, so I tried it seated this time and the plastic cover on the handles twisted, f'ed me all up. Angry
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« Reply #5399 on: September 14, 2012, 06:17:46 PM »

I've used this machine a couple time before, one were you can stand or sit and when I tried it standing the whole maching lifted and slid backwards, so I tried it seated this time and the plastic cover on the handles twisted, f'ed me all up. Angry
you want to know what works and its by accident and a lot of guys do it either from seeing me do it or getting it frome somebody who clued them in,,the flat hammer press which sucks for chest ,,stand between bench portion grab handle and shrug and u can do reverse real easy due to no bar trying to get around your glutes [no homo]
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