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Author Topic: The Y board lifting thread.  (Read 636702 times)
wes
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« Reply #8000 on: April 01, 2014, 01:26:20 PM »

Not too wide, just outside ass so your hands don't drag. At least how I've done them.
X 2

Hold at the top for a 1-2 second count for a peak contraction in the traps.
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Montague
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« Reply #8001 on: April 01, 2014, 01:28:54 PM »

X 2

Hold at the top for a 1-2 second count for a peak contraction in the traps.


Thank you, Jedi Master Wesley!

How have you been, sir?
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wes
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« Reply #8002 on: April 01, 2014, 01:33:12 PM »

Last Fridays Workout:

Can`t do any presses...........for some reason my shoulders have been buggin` me like crazy.  Sad

Laterals Behind Back:
4 X 20

Machine Laterals:
4 X 12-15

Bent-Over Machine Laterals:
4 X 15-20

Face-Pulls:
3 X 12-15

Super-Set # 1:
{Seated Alternate DB Curls:
4 X 12
{Lying DB Extensions:
4 X 20,15,12,15

Super-Set # 2:
{Cybex Preacher Curls:
3 X 12 (+ 4-5 1/2 reps at the end of each set)
{Cybex Seated Triceps Extensions:
3 X 20,15,12

Super-Set # 3:
{Standing Cable Curls:
3 X 12
{Pressdowns:
3 X 15-20

Wide Pressdowns:
2 X 50,35

Wrist Curls:
6 X failure (Rest Paused 3 X in each set to failure also)

Going back to 5 X a week next week for sure.
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chaos
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« Reply #8003 on: April 01, 2014, 01:41:07 PM »

X 2

Hold at the top for a 1-2 second count for a peak contraction in the traps.
Lol @ holding for a peak contraction. Grin

Flat DB

BBell Incline

Flat Flyes

Floor Presses

Pushdowns

Some DB shit supersetted
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Liar!!!!Filt!!!!
wes
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« Reply #8004 on: April 02, 2014, 07:23:55 AM »

Lol @ holding for a peak contraction.
Don`t ever dare laugh at the Weider System Principles..........EVER !!   Angry
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wes
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« Reply #8005 on: April 02, 2014, 07:26:16 AM »

Wed. 2/2/14

Leg Press:
1 X 30
1 X 20
8 X 15

Super-Set:
{Adductor Machine:
1 X 25
{Abductor Machine:
1 X 25

Unilateral Leg Extensions:
1 X 25

Lying Leg Curl:
6 X 8-20

Calf Raise:
6 X failure
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CalvinH
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« Reply #8006 on: April 02, 2014, 08:01:14 AM »

Pullups
corner t-bar
reverse grip pulldowns
rope pulldowns
cable twists

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Montague
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« Reply #8007 on: April 02, 2014, 10:57:59 AM »

Legs and cardio.
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benchmstr
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Heraclitus was right


« Reply #8008 on: April 02, 2014, 10:58:45 AM »

everythingx4
weight used=300 times my bodyweight!

bench
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chaos
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« Reply #8009 on: April 02, 2014, 11:57:58 AM »

everythingx4
weight used=300 times my bodyweight!

bench
Slacker
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benchmstr
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Heraclitus was right


« Reply #8010 on: April 02, 2014, 02:18:14 PM »

Slacker
and i ate an apple!

bench
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Mr Nobody
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« Reply #8011 on: April 02, 2014, 02:27:39 PM »

and i ate an apple!

bench
Controlling the 10.
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CalvinH
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« Reply #8012 on: April 03, 2014, 06:41:01 AM »

Talk about humbling....it's finally warmed up enough run outside.



...talk about a difference between the treadmill and elliptical compared to real running!
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Grape Ape
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Alphamod / Y board approved


« Reply #8013 on: April 03, 2014, 08:48:22 AM »

Talk about humbling....it's finally warmed up enough run outside.



...talk about a difference between the treadmill and elliptical compared to real running!

Just SLIGHTLY different, lol.

I can do 10-11mph sprints on the treadmill for a minute, or in intervals, no problem.  I run to the train and I'm panting.
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Y
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« Reply #8014 on: April 03, 2014, 08:57:48 AM »

Rest day of peace.
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chaos
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« Reply #8015 on: April 03, 2014, 05:01:30 PM »

Rack Pulls

Pullups

BBell Rows

DB Snatch

Seated Row

Cardio
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CalvinH
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« Reply #8016 on: April 04, 2014, 06:09:51 AM »

Super set-front and rear shoulder press
super set-front and side raises
rear delts
shrugs


cardio

abs
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« Reply #8017 on: April 04, 2014, 01:31:48 PM »

Legs and 30 minutes cardio
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Montague
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« Reply #8018 on: April 04, 2014, 02:24:55 PM »

Delts and cardio.
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chaos
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« Reply #8019 on: April 04, 2014, 05:30:07 PM »

Military Press

Seated DB Press

DB Side Lat

Rear Delts

Shrugs

Curls
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CalvinH
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« Reply #8020 on: April 05, 2014, 07:48:02 AM »

Straight bar curls
preacher curls
cable curls
2 types of skull crushers
over tri extensions
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Mazda323
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« Reply #8021 on: April 05, 2014, 07:54:28 AM »

Tricep dips
Tricep extensions
Tricep extensions with rope
Skull crashers

Dumbell curls
Hammer dumbell curls
Z bar curls
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Montague
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« Reply #8022 on: April 05, 2014, 09:51:00 AM »

Arms.
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Soul Crusher
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Doesnt lie about lifting.


« Reply #8023 on: April 06, 2014, 11:09:56 AM »

GORUCK HEAVY No 3 Complete


HOLY MOTHER OF GOD - that was sick.   48.5 miles - 26.5 hours straight w first 7 hours starting out on the beach at Coney Island Brooklyn. 

I cant even move today. 
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wes
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« Reply #8024 on: April 06, 2014, 06:58:15 PM »

Thurs. 2/3/14
Super-Set # 1:
{Smith Inclines 1 + 1/2 reps = 1 rep:
4 X failure
{Pulldowns:
4 X 12-15

Super-Set # 2:
{Flyes:
3 x 10-12
{Seated Cable Rows:
3 X 12-15

Super-Set # 3:
{Cybex Bench Machine:
2 X 10
{Cybex Row Machine:
2 X 12

Super-Set # 4:
{Crossovers:
1 X 20
{Straight-Arm Pulldowns:
1 X 20
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