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Author Topic: The Y board lifting thread.  (Read 536095 times)
njflex
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« Reply #4825 on: April 16, 2012, 05:34:26 AM »

sat legs
hammer v squat machine
leg press
extensions

hams
sldl 185,225,275
leg curls

calves
leg press
seated calf raise
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Ursus
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« Reply #4826 on: April 16, 2012, 12:44:32 PM »

flat bench 10x5
Incline DB 1x5 2x5 with new db's. 137.5 lbs, 120sx15, 110'sx22
Incline BB 3x11
weighted dips 3x10
rope pushdowns 6x12
bar pushdowns 6x10

done

video of second set with new db's

<a href="http://www.youtube.com/watch?v=eJ-4W2invfA" target="_blank">http://www.youtube.com/watch?v=eJ-4W2invfA</a>
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« Reply #4827 on: April 16, 2012, 04:37:20 PM »

I had to skip legs today.........not good when you have stickman legs like I do!   Sad
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« Reply #4828 on: April 17, 2012, 08:19:55 AM »

Flat bench
hammer incline
fly's
pec dec


abs
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« Reply #4829 on: April 17, 2012, 08:29:24 AM »

Tues.

Super-Set:
{Seated Bench Machine:
4 x 8-12
{Pec-Deck:
4 x 10-12

Flyes:
3 x 10-12

Crossovers:
2 x 15
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« Reply #4830 on: April 17, 2012, 05:09:28 PM »

chest
fdb press
hammer decline press
smith bench to neck
weighted dips
pec deck

tris
tri set 10 reps per exercise 3x around.sitdown tri extension,pushdown,tri dip machine

abs
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« Reply #4831 on: April 18, 2012, 04:53:29 AM »

T-bar
hammer iso row
pulldowns
back machine
chin ups

abs
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« Reply #4832 on: April 18, 2012, 05:27:05 AM »

Bench
DB Row
Close grip bench
Barbell Curl
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« Reply #4833 on: April 18, 2012, 08:04:46 AM »

Wed.

Dumblee Pullovers:
3 X 12

Front Pulldowns:
3 X 10-12

Seated Cable Rows:
3 X 10-12

Dumbell Rows:
3 X 10-12

Dumbell Shrugs:
2 X 20 + 15


Great workout,trained my balls off,power is almost back to 100 % !
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« Reply #4834 on: April 18, 2012, 10:27:56 AM »

Wed.

Dumblee Pullovers:
3 X 12

Front Pulldowns:
3 X 10-12

Seated Cable Rows:
3 X 10-12

Dumbell Rows:
3 X 10-12

Dumbell Shrugs:
2 X 20 + 15


Great workout,trained my balls off,power is almost back to 100 % !
COOL WES,,,
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« Reply #4835 on: April 20, 2012, 10:55:59 AM »

Superset-side raises,traps
rear delts
cable raises
standing military press

abs

cardio{softball practice}
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« Reply #4836 on: April 21, 2012, 07:37:18 AM »

delts
smith fr press
side lateral machine
cable upright rows
reverse shrugs smith
fr shrugs using hammer chest press

calves

abs..
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« Reply #4837 on: April 22, 2012, 06:13:16 AM »

Giant-Set:
{Cybex Seated Lateral Machine:
3 X 12-15
{Cybex Seated Press Machine:
3 X 10-12
{Laterals Behind Back:
3 X 12
{Face-Pulls:
3 X 12

Giant-Set:
{Kneeling Cable Curls:
3 X 8 -12
{Bent-Forward Cable Extensions:
3 X 10-15
{Cybex Preacher Curls:
3 X 8-12
{Pressdowns:
3 X 20,15,10,20

Super-Set:
{Crossover Machine High Cable Curls:
1 X failure
{Dumbell Kickbacks:
1 X 12,drop weight and 13 more equalling 25 reps
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« Reply #4838 on: April 23, 2012, 04:40:27 AM »

Fri,

seated incline db curls
straight bar curls
decline close grip bench
db skull crushers
super set-bi and tri machines

abs
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« Reply #4839 on: April 23, 2012, 08:26:51 AM »

Mon.  (mimi leg workout due to missing legs last week)

Unilateral Leg Press:
3 X 20,15,12

Leg Extensions:
3 X 15,12,12,dropped weight and did 8 more

Lying Leg Sled:
1 X 20 (close stance)

Seated Leg Curls:
5 X 20,15,12,10,15

Super-Set:
{Leg Press Calf Raise:
3 X failure
{Cybex Rotary Calf Machine:
3 X failure
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« Reply #4840 on: April 23, 2012, 09:40:36 AM »

sat leg day
135,225,275,315,365,405 x6,,,,
leg press 3 sets 12 reps sets
lunges 50 lb db 10/12 steps per leg
leg extensions 3 sets x12

hams
leg curls x4

calves
leg press extentsion
seated calf raise
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« Reply #4841 on: April 23, 2012, 04:29:58 PM »

Squats off the Rack

SLDL

Box Jumps
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« Reply #4842 on: April 23, 2012, 05:07:05 PM »

Box Squats  12,5,5,3,3

DB Press 3 x 8  superset Anterior load split squat 3 x 8

3 Giants set

Machine Row x 12 ---->  RDL x 10 ----->  Single arm bar press x 10
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« Reply #4843 on: April 24, 2012, 04:47:42 AM »

Flat bench
hammer incline
decline
cable flys

abs
cardio
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« Reply #4844 on: April 24, 2012, 06:27:14 AM »

Tues.

Smith Inclines:
5 X 12,8,5,5,12

Seated Bench Machine:
3 X 10-12

Pec-Deck:
3 X 12-15
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« Reply #4845 on: April 24, 2012, 04:11:49 PM »

Flat DB Presses

Incline BBell Press

Hammer Strength Press
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« Reply #4846 on: April 25, 2012, 04:53:37 AM »

Hammer rows
pulldowns
back machine
bent over rows


abs
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« Reply #4847 on: April 25, 2012, 07:26:44 AM »

Hammer rows
pulldowns
back machine
bent over rows


abs

Roll Eyes
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« Reply #4848 on: April 25, 2012, 11:27:20 AM »

Conventional Deadlifts:  10, 5, 5, 3, 3, 1

Conventional Squats (light) 10, 8, 8 -----> superset Towel underhand row 3 x 18-10

Walking lunge ---------> superset alternate DB press x 8 reps.

Note:  It appears that no injuries were sustained during these (according to the G&O) highly dangerous compound movements.
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« Reply #4849 on: April 25, 2012, 05:41:12 PM »

Wed.

Deadlifts:
4 X 12,8,8,8 (just starting these again so nothing heavy)

Dumbell Pullovers:
3 X 12,10,8

Straight-Arm Pulldowns:
3 X 12
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