Author Topic: The Y board lifting thread (Read 2493806 times)

Fury · « **Reply #4450 on:** January 05, 2012, 04:12:37 PM »

Yesterday:

DB press
Upright rows
Side raises
Reverse peck deck
Shrugs

Today:

Squats
SLDL
Lying Leg curls
Leg Press
Calves

Mr Nobody · « **Reply #4451 on:** January 06, 2012, 12:51:21 PM »

Quote from: Runningmom on December 10, 2011, 04:30:51 PM

Cardio

Biceps
Triceps

Got to see Evan Centopani and PJ work out at golds and I drooled a little bit LOL

drooled ? meaning spraying sexually?

njflex · « **Reply #4452 on:** January 07, 2012, 12:00:37 PM »

sat quads
smith squat feet close
leg press
walking barbell lunges
extensions
hams
leg curls
calves
leg press toe press
seat calf raise

Fury · « **Reply #4453 on:** January 08, 2012, 04:41:59 PM »

Friday:

Chaos's arm workout
Cardio

Today:

DB inc
DB flat
Weighted Dips
DB flies
Cardio

Mr Nobody · « **Reply #4454 on:** January 08, 2012, 09:15:27 PM »

Quote from: chaos on December 31, 2011, 12:04:27 PM

Dodgeball.

Don't say a fucking word.

OUTED.

njflex · « **Reply #4455 on:** January 09, 2012, 02:19:06 PM »

chest
fdb press
incline db
hammer decline press
dips bodyweight
pec deck

tris
chaos style pumped to max
dip pushdown machine followed by tricep pushdown handles and elbows on pad machine then pushdowns 4 x around

abs...

chaos · « **Reply #4456 on:** January 09, 2012, 04:57:10 PM »

Squats

SLDL

Leg Ext

Lying Ham Curls

Felt good to be back in the gym.

288

mass 04 · « **Reply #4457 on:** January 10, 2012, 06:45:50 AM »

straight arm pulldowns with short bar
bb row
reverse grip pulldown
cleans

face pulls
bent laterals

bb curl
reverse curl
machine curl

The Showstoppa · « **Reply #4458 on:** January 10, 2012, 11:03:44 AM »

nothing.

chaos · « **Reply #4459 on:** January 10, 2012, 06:08:46 PM »

Bench

DB Inclines

DB Incline Flyes

Pushdowns

CGBP

njflex · « **Reply #4460 on:** January 11, 2012, 05:41:17 PM »

back
fr pulldwns
tbar row stand up padded
hammer reverse pulldown
low cable row
1 arm dumbell row off the rack standing
hypers weighted

bis
curl bar fixed weighted
seat db curl
standing hanging curl dumbell bent over

abs

Fury · « **Reply #4461 on:** January 11, 2012, 06:44:35 PM »

Monday:

Semi-Heavy DLs
Pulldowns
Good mornings
Cardio
Abs

Tuesday:

DB Press
Side raises
Front raises
Reverse pec deck
Cardio

Today:

Chaos Arm workout
Cardio

njflex · « **Reply #4462 on:** January 11, 2012, 07:29:41 PM »

Quote from: Fury on January 11, 2012, 06:44:35 PM

Monday:

Semi-Heavy DLs
Pulldowns
Good mornings
Cardio
Abs

Tuesday:

DB Press
Side raises
Front raises
Reverse pec deck
Cardio

Today:

Chaos Arm workout
Cardio

3 days in a row training,,u clean?i do mon,wed,thurs,sat,u like cardio too i see.

njflex · « **Reply #4463 on:** January 12, 2012, 04:04:44 PM »

delts
giant set 3x around
dbpress
side laterals
straight bar fr raise
seated bent over lateral rear delt
great pump...
traps
calves
standing calf raise 15 rep sets 3 toe positions

forearms

Fury · « **Reply #4464 on:** January 12, 2012, 04:33:38 PM »

Quote from: njflex on January 11, 2012, 07:29:41 PM

3 days in a row training,,u clean?i do mon,wed,thurs,sat,u like cardio too i see.

I'm 100% all nachural. I usually do 5 days in a row but I've been trying to move it to 4. I hate lifting on Saturdays so I usually bang it out Mon-Fri or Sun-Thurs although I usually eat like shit on Saturdays so Sundays don't go too well.

I've been eating very, very strict at least 5 days a week since I cut in this summer but I'm definitely starting to feel the 5 days. Really tired in the morning and starting to plateau. Need to eat more carbs but I'm a paranoid pussy now.

Today:

Squats
SLDL
Leg Press
One leg extensions
Lying Leg curls
Calves
Abs

chaos · « **Reply #4465 on:** January 12, 2012, 04:55:20 PM »

Deads

BB Rows

NG Pulldowns

Preacher Curls

Cable Curls

njflex · « **Reply #4466 on:** January 12, 2012, 05:37:51 PM »

Quote from: Fury on January 12, 2012, 04:33:38 PM

I'm 100% all nachural. I usually do 5 days in a row but I've been trying to move it to 4. I hate lifting on Saturdays so I usually bang it out Mon-Fri or Sun-Thurs although I usually eat like shit on Saturdays so Sundays don't go too well.

I've been eating very, very strict at least 5 days a week since I cut in this summer but I'm definitely starting to feel the 5 days. Really tired in the morning and starting to plateau. Need to eat more carbs but I'm a paranoid pussy now.

Today:

Squats
SLDL
Leg Press
One leg extensions
Lying Leg curls
Calves
Abs

well thats why i went to a 4 day routine cause 5 days exhausted me and that was yrs ago,,i'm 43 4 days is plenty and i am a volume type trainer not crazy but volume ,,and i detest cardio and train quick i do set partner goes and then right back less rest to next set,,then with the giant sets i pick a bodypart a wk and do the pump sets to get done ,,,calves and abs 2x per wk everything else 1x.good read fury keep it up,,

The Showstoppa · « **Reply #4467 on:** January 13, 2012, 11:15:48 AM »

nothing.

chaos · « **Reply #4468 on:** January 13, 2012, 11:32:44 AM »

At least you're consistent.

mass 04 · « **Reply #4469 on:** January 13, 2012, 12:29:48 PM »

incline db press
machine vertical bench
flyes
dips

military press
machine side lateral
db upright row

rope pushdown
dip machine
vbar pushdowns

Grape Ape · « **Reply #4470 on:** January 13, 2012, 12:41:49 PM »

Quote from: Fury on January 12, 2012, 04:33:38 PM

I'm 100% all nachural. I usually do 5 days in a row but I've been trying to move it to 4. I hate lifting on Saturdays so I usually bang it out Mon-Fri or Sun-Thurs although I usually eat like shit on Saturdays so Sundays don't go too well.

I've been eating very, very strict at least 5 days a week since I cut in this summer but I'm definitely starting to feel the 5 days. Really tired in the morning and starting to plateau. Need to eat more carbs but I'm a paranoid pussy now.

Today:

Squats
SLDL
Leg Press
One leg extensions
Lying Leg curls
Calves
Abs

Just my opinion based on what you posted above, I'd guess if you just added 2 more sets of Squats and SLDLs you could skip the press/curl/extensions and it wouldn't make a difference.

I also don't think I'm an authority on this at all, just my personal experience.

Grape Ape · « **Reply #4471 on:** January 13, 2012, 12:43:00 PM »

Dumbell Bench 10 , 8 , 8 , 5 , 5

Low Box squat superset with weighted pull ups 4 sets.

One arm DB snatch x 3

chaos · « **Reply #4472 on:** January 13, 2012, 12:52:04 PM »

What kinda #'s you db snatchin Raped Ape?

Grape Ape · « **Reply #4473 on:** January 13, 2012, 01:47:48 PM »

Quote from: chaos on January 13, 2012, 12:52:04 PM

What kinda #'s you db snatchin Raped Ape?

Keep in mind 5'9 180 GB Twink status........

I usually do these for about a month then get bored an stop. The most I did was a 90lb db on my left and a real ugly 85 on the right. I'm left handed and have also had 1st/2nd degree separations on my right shoulder twice.

Usually I keep them low rep and do in the beginning of a workout.

Might go like this:

50 x 5 (easy)
65 x 3 (easy)
75 x 3 (takes effort)
85-90 x 1 (max)

I think if I decided to specialize on it, I think it would be cool to do 100lbs just once.

chaos · « **Reply #4474 on:** January 13, 2012, 02:00:28 PM »

I got a little competition going with a kid at the gym, we're both on the 130# db right now for a single. Its a different exercise, especially when you go for reps.