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Author Topic: The Y board lifting thread.  (Read 542477 times)
nzmusclemonster
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« Reply #6925 on: September 19, 2013, 04:42:28 PM »

db flys
flat db press
decline
arms
abs

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« Reply #6926 on: September 19, 2013, 05:29:21 PM »

db flys
flat db press
decline
arms
abs


beast
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nzmusclemonster
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« Reply #6927 on: September 19, 2013, 09:21:21 PM »

beast

When the going gets tough during my sessions, I just think, "what would Teh Rude do"  Cool
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« Reply #6928 on: September 20, 2013, 04:25:49 AM »

Dumbbell shoulder press
Dumbbell side raises
Front raises

Barbell press close grip
Kick backs
V bar triceps pulldown

18 minutes HIIT
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« Reply #6929 on: September 20, 2013, 05:50:14 AM »

What did you do for HIIT?
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« Reply #6930 on: September 20, 2013, 06:05:15 AM »

I put incline 1 level.

I walk fast at 8 for 90 seconds, then run fast at 14 for 30 seconds.
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« Reply #6931 on: September 20, 2013, 09:59:43 AM »

I put incline 1 level.

I walk fast at 8 for 90 seconds, then run fast at 14 for 30 seconds.

That's cool.  I use the same incline.

I do a modified Body for Life (interval) formula:

Right now it's this:

2 min 3.2 mph warmup
1 min 6
1 min 7
1 min 8
1 min 9
Repeat those four four times, then on the 19th min do 1 min at 10 mph.  Next time you do it, it's 6.1/7.1 etc...always aiming to increase the workload, but in the same time frame.

After that, I do a modified tabata - treadmill max for 20 seconds, step off for 10....repeat 5x









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« Reply #6932 on: September 20, 2013, 11:41:32 AM »

Tabata is perfect!!!

But i can' t run for so much long.

During my Army Training to become a Military Police sergeant, running was my only problem. Not even the military run full armed, shooting, break in a building, arrest someone, test drive engage etc...

Normally what i do for cutting, is 4% incline and fast walk at 6,5.
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« Reply #6933 on: September 20, 2013, 01:53:40 PM »

5k, one minute faster than last time.

Conditioning circuit tomorrow, heavy box squat singles on Sun.
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« Reply #6934 on: September 20, 2013, 02:09:01 PM »

Tabata is perfect!!!

But i can' t run for so much long.

During my Army Training to become a Military Police sergeant, running was my only problem. Not even the military run full armed, shooting, break in a building, arrest someone, test drive engage etc...

Normally what i do for cutting, is 4% incline and fast walk at 6,5.
Tabata only works if you give it your all(even then i donīt believe it)..most donīt. stick to Walking but if i was you i would go on the bike in the gym. work up to 30 mins hard interval Training. You want to be a big bad Monster? why not work your Little heart?
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« Reply #6935 on: September 20, 2013, 06:16:18 PM »

Nothing is perfect, but if doing the Tabata protocol the intended way, it comes very close.  The V2O max/ reduction of  oxygen debt, is the prime factor. As a part of interval training, the Tabata method does not only rely on running/sprints as part of the plan, far from it. Many other options in the mix.

The Tabata protocol was first seriously used for Olympic style bike sprints, by Dr. Tabata.  Stationary/spinning bikes, rowing machines, Air Dyne (Schwinn), rope skipping, swimming, punching a heavy bag, squats, cleans, etc, etc ,etc.. Most anything that allows max effort for a 20 second duration, with a 10 second pause between each 20 second effort. Anywhere from 4 to 8 (max) 20/10 cycles, twice or three times a week for most guy's.

Pretty simple to understand and very basic. Just need a stop watch, wall clock or whatever. Or have some one time the 20 seconds and pause for you during the exercises. Tends to jack up the metabolism very well, burning fat at a higher level. I've done sprints, in heavy sand, for football with excellent results. Also sprinting along fire trails in the mountains around me. Good Luck
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« Reply #6936 on: September 20, 2013, 08:24:41 PM »

 Grin
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« Reply #6937 on: September 20, 2013, 08:28:42 PM »

deadz
seated rows
front pulls
one are db rows
cg pulldowns

brutal after donating blood a couple hours earlier.
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« Reply #6938 on: September 21, 2013, 05:56:55 PM »

I got a black belt in Tabata. 
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« Reply #6939 on: September 23, 2013, 04:03:57 PM »

Box squats 8/5/5   8 sets x 2, 1 min rest

Push press 8/5/5/8 superset sandbag rows x 15

2 giants sets TRX bicep curl x 8 / h ammer curl x 8 / face pull x 15
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« Reply #6940 on: September 23, 2013, 04:33:16 PM »

Squats

SLDL

OH Squats
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« Reply #6941 on: September 24, 2013, 01:17:32 AM »

Yesterday:

Bench
Incline Bench
Incline bench flyes
"Hammer" chest machine
Peck deck machine

40 minutes cardio

Today:
Squats
Leg press
Leg extension
Romanian Deadlifts
Bulgarian lunges
Leg curl
Calves
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« Reply #6942 on: September 24, 2013, 09:23:00 AM »

When the going gets tough during my sessions, I just think, "what would Teh Rude do"  Cool

probably ask his wife for permission to go to the gym
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« Reply #6943 on: September 24, 2013, 11:41:18 AM »

yesterday

5/3/1 flat bench
defranco shoulder shocker
incline ez bar extensions
and some curls


today
squats maybe?

bench
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« Reply #6944 on: September 24, 2013, 11:55:21 AM »

defranco shoulder shocker

Just googled this and read the artice.  Can't wait to try it.
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« Reply #6945 on: September 24, 2013, 12:05:27 PM »

Just googled this and read the artice.  Can't wait to try it.
i only do BB press for weight and standing anymore...if i want reps i do shit like that for shoulders

i also do the defranco agile 8 everyday....the dude has a bunch of good ideas..i dont agree with everything...but still solid advice

bench
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« Reply #6946 on: September 24, 2013, 12:07:45 PM »


defranco shoulder shocker


bench

Tony Defranco?
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« Reply #6947 on: September 24, 2013, 12:10:42 PM »

20 sets  -  10 burpees - 5 pull ups - 20 pushups - 50 flutter kicks - 10 sit ups  - no rest 

30 minutes Stair Master


1 More Race this weekend and finally a rest.   GR Nasty waS INSANELY GOOD TIME 
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« Reply #6948 on: September 24, 2013, 12:27:26 PM »

i only do BB press for weight and standing anymore...if i want reps i do shit like that for shoulders

i also do the defranco agile 8 everyday....the dude has a bunch of good ideas..i dont agree with everything...but still solid advice

bench

Same here - always standing, or a push press or split  / jerk.   Had shoulder surgery in Feb, need the same procedure for the other one whenever I decide to do it, so I'm always looking for stuff like this.  The everyday band work at the bottom is something I can easily incorporate too.
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« Reply #6949 on: September 24, 2013, 01:21:28 PM »

Tony Defranco?
joe

bench
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