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Author Topic: The Y board lifting thread.  (Read 574837 times)
CalvinH
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« Reply #8075 on: April 16, 2014, 06:19:04 AM »

Corner t-bar
pulldowns
rope pulldown
back machine
bent over rows
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« Reply #8076 on: April 16, 2014, 09:07:44 AM »

2/16/14

Seated Cable Rows:
5 X 15,12,10,12,12

Pulldowns:
5 X 12,10,8,12,15

Cybex Seated Rows: (1 + 1/2 reps = 1 rep)
3 X failure

Straight-Arm Pulldowns:
2 X 20,12

Smith Behind The Back Upright Rows:
3 X 12

Hyperextensions:
3 X 15

Nautilus 4-Way Neck Machine:
3 X 12-20 in each of the 4 positions.
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« Reply #8077 on: April 16, 2014, 09:08:25 AM »

TRAIN HARD YOU AMINALS ! Cheesy
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CalvinH
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« Reply #8078 on: April 17, 2014, 05:34:57 AM »

Hill sprints
leg press
hammy curls
both hip abductor machines Embarrassed


abs
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« Reply #8079 on: April 17, 2014, 06:01:30 AM »

Hill sprints
leg press
hammy curls
both hip abductor machines Embarrassed


abs

Oops...you posted your gf's workout by mistake!
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« Reply #8080 on: April 17, 2014, 06:36:41 AM »

Oops...you posted your gf's workout by mistake!
Grin


dude, you ever try a doing a leg workout after running sprints Huh


...sucks!
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« Reply #8081 on: April 17, 2014, 06:55:54 AM »

Grin


dude, you ever try a doing a leg workout after running sprints Huh


...sucks!
Whats this "running" you speak of Huh
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« Reply #8082 on: April 17, 2014, 08:17:00 AM »

Whats this "running" you speak of Huh


 Grin
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« Reply #8083 on: April 17, 2014, 09:16:28 AM »

2/17/14

(still can`t do any overhead pressing movements)

Lateral Raise Behind Back:
4 Triple-Drop sets
10,10,10
8,8,8,
6,6,6.
10,10,10

Seated Laterals:
3 X 12

Super-Set:
{Cable Bent-Over Laterals:
4 X 10-12
{Face-Pulls:
4 X 12-15

Cable Front Raise:
3 X 12-15

Cybex Rotary Calf Machine:
6 X failure

Super-Set:
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure
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« Reply #8084 on: April 17, 2014, 05:26:57 PM »

Rack Pulls

Pull Ups

Supported Rows

Shrugs

DB Curls

Preacher Curls
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« Reply #8085 on: April 18, 2014, 06:40:19 AM »

Front shoulder press
rear press
side raises
front raises
rear pec dec
shrugs

cardi
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« Reply #8086 on: April 18, 2014, 06:40:50 AM »

Nothing for a week.   Sad
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« Reply #8087 on: April 18, 2014, 09:27:40 AM »

2/18/14

Super-Set # 1:
{Barbell Curls:
4 X 10-12
{Skullcrushers:
4 X 12-15

Super-Set # 2:
{Cybex Preacher Curls:
3 X 10-12
{Cybex Seated Triceps Extension Machine:
3 X 20,15,12

Super-Set # 3:
{Hammer Curls:
3 X 10-12
{Pressdowns:
3 X 30,20,12

Wide Pressdowns:
2 X 20

Super-Set:
{Reverse Wrist Curls:
4 X failure
{Wrist Curls:
4 Triple-Drop sets to failure on each drop
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« Reply #8088 on: April 18, 2014, 04:17:18 PM »

DB Bench:  15/12/10/8/3/3  superset TRX elevated rows 4 x 8

Hex Bar DL  15/5/5/5 superset band wood chopers 4 x 12 per side

3 Giant set

box jump x 12 /  db lateral / db 45 degree rc raise / hammer curl / tricep band press
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« Reply #8089 on: April 18, 2014, 05:34:10 PM »

Seated DB Press

DB Side Lat

Rear Delt

CGBP

Tricep Stuff
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« Reply #8090 on: April 21, 2014, 07:46:39 AM »

Fri-tri's, cardio

Sun,bi's, abs
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« Reply #8091 on: April 21, 2014, 08:49:24 AM »

2/21/14

Drove all the way to the gym,did a light set of leg extensions and went home.  Sad

Just didn`t have it today......felt like total shit.

Gonna` have to combine delts with arms later in the week to make sure I hit every bodypart.
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« Reply #8092 on: April 21, 2014, 09:26:11 AM »

Box squats 10 x 2 - 1 min rest - add 5lbs every set

Sprints 10Mph x 30 secs x 20 sec rest incline  adjust every 30 sec 1/2/4/6/8/6/4/2/2/1
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« Reply #8093 on: April 21, 2014, 10:02:53 AM »

Fri-tri's, cardio

Sun,bi's, abs


Forgot to add hill sprints on Sat.
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« Reply #8094 on: April 21, 2014, 12:19:52 PM »

Cast off finger.  Can't even bend it.... Angry
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« Reply #8095 on: April 21, 2014, 05:52:29 PM »

Leg days
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« Reply #8096 on: April 22, 2014, 07:04:25 AM »

Hammer chest
hammer incline
incline bench
pec dec
chest machine thingy


abs
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« Reply #8097 on: April 22, 2014, 08:28:59 AM »

2/22/14

Official light week......feeling burnt out.

Giant-Set:
{Lying Leg Sled:
4 X 15
{Lying Leg curls:
4 X 15
{Leg Extensions:
4 X 12
{Leg Press Calf Raise:
4 X failure
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« Reply #8098 on: April 22, 2014, 04:27:45 PM »

Chest
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« Reply #8099 on: April 23, 2014, 06:29:08 PM »

Did this tonight - killer


<a href="http://www.youtube.com/watch?v=CTnHBnB9V2U" target="_blank">http://www.youtube.com/watch?v=CTnHBnB9V2U</a>
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