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Author Topic: The Y board lifting thread  (Read 1423775 times)
benchmstr
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Heraclitus was right


« Reply #450 on: July 09, 2009, 05:06:06 PM »

standing shoulder press 10 front/10 behind the neck........ 20 sets total

upright rows 6 sets

shrugs 3 sets

side laterals 1 set

i was trying to waste time today so i did shrugs and side laterals. normally i would never do these.

bench

bench
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #451 on: July 09, 2009, 05:45:20 PM »

deads/db rows/smith machine bb rows  4 sets

4 different kinds of pulldown/row machines plate loaded  4 sets


preacher curls/ cable curls/ db curls  4 sets
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bigbobs
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Islam, Nasser and Corvettes.


« Reply #452 on: July 09, 2009, 11:23:53 PM »

standing shoulder press 10 front/10 behind the neck........ 20 sets total

 Shocked Shocked Shocked
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bigbobs
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Islam, Nasser and Corvettes.


« Reply #453 on: July 09, 2009, 11:25:58 PM »

Bicep curls (straight bar)
Concentration curls
Hammer curls
Dumbell shrugs
Barbell shrugs
Superset: wrist curls / reverse wrist curls
Seated calf raises
6 sets of abs
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Geo
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« Reply #454 on: July 10, 2009, 07:24:33 AM »

standing shoulder press 10 front/10 behind the neck........ 20 sets total

benchmstr is a powerfu...............



holy shit that's a lot of sets !
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Fury
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All aboard the USS Leverage


« Reply #455 on: July 10, 2009, 08:04:52 AM »

CGBP
BB curls
Inc curls
Dips
Pressdowns
Skulls
Pinwheel curls

Cardio
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benchmstr
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Heraclitus was right


« Reply #456 on: July 10, 2009, 09:05:20 AM »

benchmstr is a powerfu...............



holy shit that's a lot of sets !
i try to only do 2 exercises per body part. my first exercise i start off with around 50 reps, and every set i just keep adding weight until i get to my 3-5 rep max. thats why there are so many sets. its really not that much since i only do two different movements per body part.

the second exercise i just do 3-4 sets. the first set is a warmup, and after that i just throw on as much weight as i can and pray for 6 reps!!!

and i always start out with 13 minutes of cardio at 3 mph, with the incline set on 10.

bench
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mass 04
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« Reply #457 on: July 10, 2009, 05:19:42 PM »

rack pulls
bb rows
hs pulldown
wide grip lat pulldown
cable row

db shrugs

forearms
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Palpatine Q
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Disdain/repugnance....Version 3: glare variation B


« Reply #458 on: July 12, 2009, 12:49:45 AM »

Bis

BB curls

100 x 12

120x 10

140x 8

Seated incline curls

45 x 12

45 x 12

50x 8

2 sets concentrations till failure


Triceps

Close grip decline

225 x 12

275 x 12

315 x 6

tricep extensions (hammer strength)

3 sets @ 125 till failure

3 sets dips till failure
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chaos
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« Reply #459 on: July 12, 2009, 09:02:30 AM »

Saturday

bench/incline/decline  4 sets

hammer strength flat/incline/decline w/db flies  4 sets

cg bench/hammer curls/cable pushdowns/low cable curls/overhead cable extentions/cambered bar curls   4 sets
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CalvinH
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« Reply #460 on: July 13, 2009, 05:02:57 AM »

Going back tonight after a week of drunken debauchery Cool
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #461 on: July 13, 2009, 06:40:04 PM »

Leg ext/ squats/leg press/ hack squat/ leg ext  4 sets

seated hamstring curls/ lying hamstring curls   4 sets
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Liar!!!!Filt!!!!
nzmusclemonster
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Serenity Now!


« Reply #462 on: July 13, 2009, 11:34:35 PM »

Going back tonight after a week of drunken debauchery Cool

Yes brotha, that is the best kind of training....... Liver training  Cool
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PTPS
CalvinH
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« Reply #463 on: July 14, 2009, 04:20:09 AM »

Yes brotha, that is the best kind of training....... Liver training  Cool


 Grin. but damn that first workout is tough!


hack squats
leg press
extensions
hammy curls


abs
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mass 04
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« Reply #464 on: July 14, 2009, 10:03:17 AM »

monday-
clean and press
standing db press
wide grip upright row
side lateral machine
reverse pec deck

preacher curl
bb curl
hammer curl

abs
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CalvinH
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« Reply #465 on: July 14, 2009, 10:12:33 AM »

monday-
clean and press
standing db press
wide grip upright row
side lateral machine
reverse pec deck

preacher curl
bb curl
hammer curl

abs



Tsk,tsk,tsk,all that effort you put in to look the way you do Undecided





 Wink
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Fury
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All aboard the USS Leverage


« Reply #466 on: July 14, 2009, 11:19:06 AM »

Squats
Leg Press
DB lunges
One-legged extensions
SLDL
Leg curls
Calves
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SS
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The new and improved SS.


« Reply #467 on: July 14, 2009, 01:56:36 PM »

I act thought about hitting the gym today.

maybe tomorrow but i don't want to get ahead of myself Grin
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mass 04
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« Reply #468 on: July 14, 2009, 02:03:12 PM »



Tsk,tsk,tsk,all that effort you put in to look the way you do Undecided





 Wink
hahah back from another bender alcoholic twink?
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SS
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The new and improved SS.


« Reply #469 on: July 14, 2009, 02:27:12 PM »

hahah back from another bender alcoholic twink?
Don't mind wittle clavin......... he gets all moody when he doesn't have his opiates.
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CalvinH
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« Reply #470 on: July 14, 2009, 03:28:29 PM »

hahah back from another bender alcoholic twink?

Don't mind wittle clavin......... he gets all moody when he doesn't have his opiates.


Hahaha,oh brother,the skinny twink who can't build muscle and the fat dude that doesn't lift.you guys should be team skinny/fat Cheesy


snuck out at lunch,
straight bar curls
dumbell curls
preacher curls


after work,
incline bench press
hammer bench press
dumbell flys
machine thingy


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mass 04
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« Reply #471 on: July 14, 2009, 04:43:31 PM »

today-
leg ext
box squats
one leg press
hack squats

lying leg curl
seated " "

wall sits
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #472 on: July 14, 2009, 07:59:04 PM »

side laterals/ militarypress/ bent over laterals/ seated machine presses/ side laterals  4 sets

rear/ front/ side delt machines   non-stop cycle 9 sets total (3 each)

upright rows/shrugs  4 sets
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Geo
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« Reply #473 on: July 14, 2009, 08:16:52 PM »

chest

finally found that ever elusive 5th rep with 315 for 2 sets tonight on flat and 325x3 (3 sets total)

2 sets bb incline

4 sets db inclines

3 sets incline flys

3 sets incline skull fuckerz

4 sets wrist rolly pollies
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nzmusclemonster
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Serenity Now!


« Reply #474 on: July 14, 2009, 09:31:44 PM »

side laterals/ militarypress/ bent over laterals/ seated machine presses/ side laterals  4 sets

rear/ front/ side delt machines   non-stop cycle 9 sets total (3 each)

upright rows/shrugs  4 sets

Hi Milos  Roll Eyes
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PTPS
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