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Author Topic: The Y board lifting thread.  (Read 587170 times)
_aj_
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« Reply #8250 on: July 08, 2014, 04:21:05 AM »

20 rep squats x 5
20 rep glute bridge x 5 (no homo)
Calf rehab complex x 3
Shoulder rehab complex x 10
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_aj_
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« Reply #8251 on: July 09, 2014, 04:28:25 AM »

DB press
Lateral raises
Front delt raises
Band pull-aparts
Dips
Ring dips
Push-ups
Ring push-ups
Reverse skull crushers
Band pressdowns
DB OHP

3 sets each 60 minutes
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Grape Ape
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« Reply #8252 on: July 09, 2014, 08:50:10 AM »

3 sets each 60 minutes

A three hour workout seems excessive.
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_aj_
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« Reply #8253 on: July 09, 2014, 11:09:02 AM »

A three hour workout seems excessive.

For mortals, yes. Cool

Comma problem...

"3 sets each, 60 minutes (total)"

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CalvinH
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« Reply #8254 on: July 09, 2014, 11:40:54 AM »

Therapy stretches for my labrum and bi
light chest
cardio
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Grape Ape
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« Reply #8255 on: July 09, 2014, 07:04:07 PM »

Yesterday:

Split Jerk  4 x 3

Chins 2 x 8

BFL cardio  2 min x 3.2 walk then  4 sets intervals of 1 min:  6.1/7.1/8.1/9.1 mph 10.1 / 6.1 last two minutes

Today:

Box squat 5 x 5
Anterior load split squat  3 x 8 per  superset DB jumps 3 x 8
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_aj_
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« Reply #8256 on: July 10, 2014, 04:00:40 AM »

T-bar rows 3x12
DB rows 3x10
Weighted NG pullups 3x10
DB shrugs/light shrugs 3x10
Ring pullups 3x10
Inverted pullups on dip rack 3x8
EZ curls 5x12
45 degrees partial curls 3x10


Did this again.

My gym...



And before I am outed by the hula hoops, they are my wife's! No homo.
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Grape Ape
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« Reply #8257 on: July 10, 2014, 07:50:33 AM »

Did this again.

My gym...



And before I am outed by the hula hoops, they are my wife's! No homo.

Sorta simalar  to mine, except I have the 10-90 bowflex adjustable DBs, a home made Rogue plyo box 20/24/30, stackable boxes for box squat, and a hex bar.  Oh, and a cambered bar.  And no bumber plates, but I want them.  Oh, and no heavy bag, but a TRX, and Atomik Bombs hanging off chains.

I do have that orange roller.  But smaller.

And no kettlebells.


No hula hoops either.

I have a full band station too.

But no close grip pulldown handle.

But I do have a GoRuck sandbag.

Oh, and a 20lb medicine ball.

Other than that, exactly the same.
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_aj_
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« Reply #8258 on: July 10, 2014, 08:28:35 AM »

Sorta simalar  to mine, except I have the 10-90 bowflex adjustable DBs, a home made Rogue plyo box 20/24/30, stackable boxes for box squat, and a hex bar.  Oh, and a cambered bar.  And no bumber plates, but I want them.  Oh, and no heavy bag, but a TRX, and Atomik Bombs hanging off chains.

I do have that orange roller.  But smaller.

And no kettlebells.


No hula hoops either.

I have a full band station too.

But no close grip pulldown handle.

But I do have a GoRuck sandbag.

Oh, and a 20lb medicine ball.

Other than that, exactly the same.

Around the corner, I have my specialty bars including a Buffalo Bar, a Rogue trap bar and a EliteFTS safety squat bar.

My adjustable DBs go up to 120's. I love them.
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Grape Ape
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« Reply #8259 on: July 10, 2014, 08:34:35 AM »

Around the corner, I have my specialty bars including a Buffalo Bar, a Rogue trap bar and a EliteFTS safety squat bar.

My adjustable DBs go up to 120's. I love them.

Nice.  I do not care for my adjustable DBs.  I have to drop them on cushions or else they will break.
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_aj_
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« Reply #8260 on: July 10, 2014, 08:38:11 AM »

Nice.  I do not care for my adjustable DBs.  I have to drop them on cushions or else they will break.

I got these: http://www.ironmaster.com/Quick-Lock-Dumbbell-System-75-lb-set-with-Rack.html#.U76zJ41dXU4

I have dropped them on my hard rubber floor several times and they are indestructible.
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Grape Ape
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« Reply #8261 on: July 10, 2014, 08:51:35 AM »

I got these: http://www.ironmaster.com/Quick-Lock-Dumbbell-System-75-lb-set-with-Rack.html#.U76zJ41dXU4

I have dropped them on my hard rubber floor several times and they are indestructible.

In retrospect, I should have gone that route.  Bowflex lets their 5/90 sets go for half price once a year, so I grabbed them for $350 instead of the $700.

I guess I could sell them to recoup my $$ easily on craigslist, then go for those.

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_aj_
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« Reply #8262 on: July 10, 2014, 09:22:37 AM »

In retrospect, I should have gone that route.  Bowflex lets their 5/90 sets go for half price once a year, so I grabbed them for $350 instead of the $700.

I guess I could sell them to recoup my $$ easily on craigslist, then go for those.



With the 120 lb. expansion system, I am in $700-ish on these, but I have had the set for almost 5 years and use it 6x/week. I have never regretted it. The plates are a little battered, but the core of the system is rock-solid.
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« Reply #8263 on: July 11, 2014, 04:12:58 AM »

Bulgarian Split Squats x 5
KB swings x 5
Calf rehab complex x 3
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chaos
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« Reply #8264 on: July 11, 2014, 06:47:05 AM »

Yesterday
Chest/back supersets
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CalvinH
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« Reply #8265 on: July 11, 2014, 07:24:30 AM »

Some light stuff on the left side.
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CalvinH
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« Reply #8266 on: July 12, 2014, 06:54:27 AM »

Some left shoulder and rehab work.
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_aj_
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« Reply #8267 on: July 12, 2014, 06:56:25 AM »

Cutting back on volume as my shoulders are complaining...

DB press 4 x 10
Dips 3 x 10
Ring push-ups 3 x 10
Ring dips 3 x 12
Reverse skull crushers 3 x 8
Band pressdowns 3 x 12
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chaos
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« Reply #8268 on: July 12, 2014, 08:20:23 AM »

Hit shoulders yesterday
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Grape Ape
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« Reply #8269 on: July 12, 2014, 06:11:01 PM »

Couple miles the other day.

Today:

DB press 6 sets 12/12/10/8/6/6  superset with flat back bent row, full pause on ground 5 x 8-10

3x Giant set:  DB push press / hammer curl / face pull   3 x 12

Atomik bomb chins 2 x 8 superset defranco shoulder shocker x 2

45 sec atomik bomb hang......weak.
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_aj_
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« Reply #8270 on: July 13, 2014, 02:43:51 PM »

3 sets of:

T-bar rows
DB rows
NG pullups
Ring pullups
DB shrugs
Light DB shrugs 2" ROM
EZ curls
Partial curls
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chaos
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« Reply #8271 on: July 14, 2014, 04:49:34 PM »

Squats

Goodmornings
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Grape Ape
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« Reply #8272 on: July 15, 2014, 04:01:04 PM »

Anterior load split squat 5/5/5/5/3

RDL  3 x 8

Kettlebell swings / pushup superset  10/10, 9/9 8/8 etc.  zero rest until 1/1

Treadmill:
Jog 8 min mile

Sprints 20 sec on / 20 sec rest   10 sprints @ 10 mph to start, add .2  finish at 12 mph.

Cool down.
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chaos
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« Reply #8273 on: July 15, 2014, 04:31:30 PM »

DB Presses

Incline BBell Pyramids

Cable Flyes

CGBP
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_aj_
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« Reply #8274 on: July 15, 2014, 04:59:33 PM »

Bulgarian split squats x 5
Supine glute bridges x 5
Rehab calf complex x 4

PIP in left glute x 1000
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