The Y board lifting thread

[Hulkotron]

Squats 5 sets
Romanian deadlift 4 sets
Knee extension 4 sets
Lying leg curl 4 sets
Standing calf raise 3 sets
Snow a shitload last night, went out for a ~30-minute cross country ski, work was closed, great little day (nh).

[Grape Ape]

"Strength" Day 

Deadlifts
Squats
DB Bench

Tri Set: Pull up / Reverse Hyper / Push up

[wes]

1/4/25

Giant set:
Leg extensions - 6x20
Leg curls - 6x10
Squats - 6x10
Seated calf raise - 6x10

2 minute rest after performing each giant set (all four exercises).

Ab wheel

>

1/5/25

Airdyne sprints - 10x20sec with 40 sec "jog" between sprints
Ab wheel
Sledgehammer grip exercises

>

1/6/25

Giant set:
Dips weighted - 6x10
Wide grip horizontal lat pulldown - 6x10
1 leg calf raise - 6 sets max rep

Giant set:
Behind neck press - 6x10
Wide grip behind neck lat pulldown - 6x10
Close grip reverse lat pulldown - 6x10

Ab wheel

Technically those are Tri-Sets Nat.

Nit Picker Of Peace 

[wes]

Squats 5 sets
Romanian deadlift 4 sets
Knee extension 4 sets
Lying leg curl 4 sets
Standing calf raise 3 sets
Snow a shitload last night, went out for a ~30-minute cross country ski, work was closed, great little day (nh).

Props my brother !

"Strength" Day 

Deadlifts
Squats
DB Bench

Tri Set: Pull up / Reverse Hyper / Push up

Good stuff you manimal ! 

[CalvinH]

Shoulder press
Side raises
Face pulls
Db traps

[IroNat]

Technically those are Tri-Sets Nat.

Nit Picker Of Peace 

Geez, I looked it up.

https://barbend.com/giant-sets/

[Grape Ape]

Geez, I looked it up.

https://barbend.com/giant-sets/

These guys says your SF1900 guy is shit and agree with wes:

https://www.stormfitnessacademy.co.uk/blog/resistance-training-systems-tri-sets-and-giant-sets/#:~:text=Giant%20sets%20are%20very%20similar,of%20four%20or%20more%20exercises.

Giant sets are very similar to tri-sets but consist of four or more exercises that stimulate the same muscle group in slightly different ways. They are performed back to back without any rest. A rest period only follows after completing the full cycle of four or more exercises.

[IroNat]

When in doubt go to source. 



The Weider Principles

Workout principle 9: The super set principle

A widely known WEIDER workout principle. Super sets mean combining antagonistic muscle groups. Antagonistic means muscles that
work against each other. Examples of antagonistic muscle groups include: biceps/triceps, back/chest, quadriceps/leg biceps. This
principle depends on doing both individual sets, one for each exercise, immediately after each other. Super sets are also effective from
a neurological point of view. It has been proven that the biceps regenerate more quickly if a set for the triceps is done right after a set
for the biceps. This is because of the way the nervous system transmits signals through the body.

Workout principle 15: The tri-sets principle

The tri-sets principle describes the combination of three different exercises for the same part of the body, which are completed one
immediately after the other. This technique increases the pump effect. As the muscles being worked are trained from three different
angles, this approach primarily aims at shaping the muscle. Tri-sets emphasis the localized stamina and the recuperation factors within
the muscle and are therefore ideally suited to improving vascularity. A well-known bodybuilding champion developed “coconut training”
for the shoulder muscles: first exercise: bent-over lateral raises, straight after this neck presses and then lateral raises with dumbbells
as the last exercise. This workout will broaden even the most stubbornly narrow shoulders!

Workout principle 16: The giant sets principle

A giant set is a series of between four and six different exercises for one muscle group which are completed either immediately one
after the other or with only very short rests in between the individual sets.
Using chest training as an example: flat bench presses, 30-second rest; incline bench presses, 30-second rest; dips, 30-second rest,
pullovers 30-second rest.
Repeat this process three or four times in order to achieve even, well-balanced muscle development.

[Hulkotron]

What if I do more than six exercises in my "giant set"?  What is that called

It's important to get the nomenclature down right if you want to maximize gains.

[Grape Ape]

What if I do more than six exercises in my "giant set"?  What is that called

It's important to get the nomenclature down right if you want to maximize gains.

Yes, poor nomenclature can sacrifice gains for sure.

We can call it circuit training, unless there are objections.

[Grape Ape]

Cardio (first one in a bit).

Treadmill walk: 5 min
Treadmill 20 min 15 sec sprint / 20 sec step off and walk.  Last five min used 11.6 mph, treadmill goes to 12.  Obviously this is not all out because my treadmill only goes so high and it's moving, but doing it enough accomplishes the goal.
Airdyne: 5 min10 sec sprint, 50 sec coast - 5 min coast

26 baseball throws - tourney in March

[IroNat]

What if I do more than six exercises in my "giant set"?  What is that called

It's important to get the nomenclature down right if you want to maximize gains.

A "super-de-duper set"?

[CalvinH]

Yesterday was back
Today was legs

[Donny]

Giant sets can also be done for antagonistic muscle groups:

[CalvinH]

Wed-Legs
Thur-Chest

Still not going all out but at least I'm lifting.

[Grape Ape]

Wed-Legs
Thur-Chest

Still not going all out but at least I'm lifting.

Yesterday was back
Today was legs

Seems like you REALLY want us to know you did legs Wed.

[CalvinH]

Wed-legs
Friday-arms

[IroNat]

Farmers walk - 4x120 feet
Bar holds - 3x5sec
Wrist roller - 6x both ways
Ab wheel
Airdyne sprints - 10x20seconds

[Grape Ape]

Sun

5 min airdyne, then 40 min of continue AMRAMP:

5 box jumps at 24"
Battle Rope x 30 sec
Sled push x 100 ft, high/low

Sandbag complex:
100 ft single arm overhead walk with 20lb
100 ft bear hug walk with 40lb
100 ft hand hold/grip work with 50lb sandbell
100 ft front carry with 60lb
100 foot shoulder carry with 80lb
100 foot back carry with 120 lb

20 step ups with hip flexor extension
20 x medicine ball wall rotational throws
12 hammer curl
1 min airdyne

Then airdyne to get to 50 min.

Did not go fast, tried to pace and just keep it easy due to Mon being the heavy lifting day.

[IroNat]

Awesome, Grape.

F*ck off, Donny.

[wes]

Giant sets can also be done for antagonistic muscle groups:

Something I would do on occasion just to shake things up"

Super-Set:
{Seated Alternate DB Curls
{Skullcrushers

Brief rest....then:

Tri-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions
{Cable Pressdowns

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions
{Cable Prceessdowns
{Wide Grip BB Curls

You can add more exercises or repeat as many times as you feel the need to do.

Works exceptionally well in achieving a great skin tight pump.....especially using brief rest periods.

Doing this on legs or back is a fucking monster,but delts and arms while still painful as a bitch is of course "easier".

Me and my training partner would do this stuff adding weight each set and "regular" people,you know the gym deadwood, would gather round and stare at us as if we were insane......which is what it takes to do this kind of shit. 

[Donny]

Something I would do on occasion just to shake things up"

Super-Set:
{Seated Alternate DB Curls
{Skullcrushers

Brief rest....then:

Tri-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions
{Cable Pressdowns

Brief rest again....then:

Giant-Set:
{Seated Alternate DB Curls
{Skullcrushers
{Cable Preacher Curls
{One-Arm DB Extensions
{Cable Prceessdowns
{Wide Grip BB Curls

You can add more exercises or repeat as many times as you feel the need to do.

Works exceptionally well in achieving a great skin tight pump.....especially using brief rest periods.

Doing this on legs or back is a fucking monster,but delts and arms while still painful as a bitch is of course "easier".

Me and my training partner would do this stuff adding weight each set and "regular" people,you know the gym deadwood, would gather round and stare at us as if we were insane......which is what it takes to do this kind of shit. 

yes you were ripped to the Bone Wes.. Quality muscle.
Personally i have always liked the pre-exhaust thing normally doing :

preacher curls ( SS) then Undergrip chins

I actually found this better than strapping extra weight for my chins which i did of course try. Just didnīt feel my muscles like when doing pre-exhaust

[wes]

yes you were ripped to the Bone Wes.. Quality muscle.
Personally i have always liked the pre-exhaust thing normally doing :

preacher curls ( SS) then Undergrip chins

I actually found this better than strapping extra weight for my chins which i did of course try. Just didnīt feel my muscles like when doing pre-exhaust

Thanks Donny.....I also like pre-exhaust and for example would do Flyes,then Smith Machine Inclines,or Pec-Deck followed by Dips,etc. etc,.....using chest as just one example.

Doing a chest isolation exercise before bench pressing obviously would limit the weight you could use on benches and on other compound exercises in other examples, so lots of guys would skip this type of training due to their egos taking a blow, entirely missing the point of pre-exhaust training.

[Donny]

Thanks Donny.....I also like pre-exhaust and for example would do Flyes,then Smith Machine Inclines,or Pec-Deck followed by Dips,etc. etc,.....using chest as just one example.

Doing a chest isolation exercise before bench pressing obviously would limit the weight you could use on benches and on other compound exercises in other examples, so lots of guys would skip this type of training due to their egos taking a blow, entirely missing the point of pre-exhaust training.

exactly Wes & i think it was Soul Crusher mentioned on another thread DB Squats are great .  Leg extensions then DB Squats for a great Burn.

[wes]

exactly Wes & i think it was Soul Crusher mentioned on another thread DB Squats are great .  Leg extensions then DB Squats for a great Burn.

Yup,SC does those a lot....tough gruelling stuff.

I never had legs but I did some fucking insane leg workouts that would cripple most people.

Shitty Genetics Of Peace