The Y board lifting thread

[wes]

8/17/12

Biceps/Triceps,Cardio:

Biceps/Triceps:

Super-Set # 1:
{Supinating Incline Dumbell Curls:
25-12
30-12
35-10
22-12
{Seated French Press:
50-15
70-12
80-10
60-15

Super-Set # 2:
{Strict Barbell Curls:
60-10
70-10
80-10
{Bent-Forward Cable Extensions:
8 Plates-15
10 plates-12
7 plates-20

Super-Set # 3:
{Cable Preacher Curls:
2 x 12 with 5 plates
{Pressdowns:
2 X 15 with 7 plates

Wide Grip Pressdowns:
2 X 25 with 4 plates

The weights weren`t mega-heavy,but my partner and I trained in an "I go,you go" fashion very short rest periods just time enough to change the weights.


Cardio:
Walked for 20 minutes on inclined treadmill.

[WillGrant]

Delts

Face pull: 2 x 15
One arm rear delt machine 2 x Drop sets
Single arm seated DB press 2 x 10

Superset-- Two arm cable lateral 2 x15 / Machine Press 2 x dropsets

Cardio 40 mins Treadmill

[deadz]

Back-

deadz
wide pulldowns
t-bar rows
seated rows
cg pulldown
wide pushdowns

[wes]

8/18/12

Cardio,Abs,Lower Back:

Cardio:
Walked for 47 minutes on inclined treadmill on an empty stomach......(ephedrine,water,coffee)

Abs:

Tri-Set
{Crunches:
4 X failure
{Lying Leg Raise/Reverse Crunch Combo:
4 X failure
{Rope-Crunches:
4 X failure with 12 plates

Lower Back:

Super-Set:
{Hyperextensions:
3 X 15 (very slow negative as well as positive portion of each rep,squeezed glutes and erectors at top)
{Cybex Back Extension Machine:
150-12
170-12
190-10

[chaos]

8/18/12

Cardio,Abs,Lower Back:

Cardio:
Walked for 47 minutes

Couldn't you have just taken a bus?

[tu_holmes]

Couldn't you have just taken a bus hoveround?

[wes]

You fuckers!  LOL 

[d0nny2600]

Double split noggin training

head extensions
front head raises
side noggin raises
bowl of noggin flakes
noggin twists
wall headbutts


will post some nude photos later

[wes]

Double split noggin training

head extensions
front head raises
side noggin raises
bowl of noggin flakes
noggin twists
wall headbutts


will post some nude photos later

Dude,I choked on my tuna fish..........fucking hilarious!  LOL 

[wes]

8/20/12

Quads,Hamstrings,Calves:

Quads:
Unilateral Leg Press:
2 plates per side-20
4 plates per side-15
5 plates per side-12
6 plates per side-12
7 plates per side-12  ** New PR **
4 plates per side-30

Just so nobody thinks I`m full of shit or Hercules,    this is the type of machine I use on these:



It has a slide bolt that splits the platform in two........it was heavy as hell for me,but it would be impossible for me to do if the platform didn`t seperate into two portions. 

Leg Extensions:
90-15
90-12
90-8,drop to 70 for 6 more,drop to 50 for 6 more

Smith Squats:
185-10
205-10
225-10

Did these with my heels on a 2 X 4,very close stance,rapid motion,non-lock for continuous tension.

Harder than a bitch after doing the presses and extensions.

Hamstrings:
Lying Leg Curls:
70-15
90-8 + 4 half reps
60-15

Seated Leg Curls:
10 plates-12
12 plates-10
14 plates-8 + 4 half reps

Calves

Super-Set:
{Smith Machine Calf Raise:
4 X failure with 185 pounds
{Cybex Leg Press Calf Extensions:
4 X failure with 210 pounds

Cybex Rotary Calf Machine:
3 X failure with 150,170,130

[WillGrant]

How many week's out Wes ?

Am: HIIT

PM: Back

Reverse row on T - bar 2 x 10
Wide Grip cable Rows 2 x 8 - 10
Narrow reverse Pulldowns 2 x 8 - 10
Hammer singlwe arm reverse pulldown 2 x 10

Light as Trap has flared up again

Cardio - 20 mins on Incline Treadmill.

[njflex]

CHEST
fdb press
inc smith press
hammer lower press
cable crossover
bodyweight dips

tris tri set
reverse pushdowns,seated extension,rope pushdowns x3 10 reps each movement
smith closegrip finishx2

abs

[CalvinH]

Mon was chest,bi's,abs

last night,
reverse grip tbar
hammer rows
pulldowns
good mornings

pushdowns
overhead tri extemsions

abs

[wes]

8/21/12

Chest,Abs,Cardio:

Chest:

Pre-Exhaust Super-Set:
{Cybex Pec-Deck:
4 plates-15
5 plates-15
6 plates-12
{Cybex Seated Bench Machine:
6 plates-15
8 plates-12
10 plates-8

Flyes:
3 X 12 with the 45 pounders

Smith Inclines-1 +1/2 Reps + 1 Rep:
155 -3 X failure
We did one full rep,followed by one half rep,which we count as one rep.

If you never tried these,lower the weight and get ready for some fucking agonizing pain!

Abs:

Tri-Set:
{Crunches:
4 X failure
{Reverse Crunches:
4 X failure
{Rope-Crunches
2 X failure with 12 plates
2 X failure with 13 plates

Cardio:
Walked 20 minutes on inclined treadmill

I was pretty tired today and decided to go lighter......listening to my bodys feedbak........."I go,you go" very little rest,very intense,still a great workout.

Going with short rest periods makes lighter weights feel heavy!!

[wes]

8/22/12

Back & Cardio:

Back:
Lat Pulldowns:
10 plates-15
14 plates-12
18 plates-8    ** New PR **
12 plates-12

Dumbell Rows:
80-10
100-10
100-10
100-10

Seated Cable Rows:
10 plates-12
14 plates-10
8 plates-12 (held each rep at waist for a 4 count while squeezing my upper back)

Dumbell Pullovers:
70-12
80-10
80-10

Straight-Arm Pulldowns:
1 x 20 with 4 plates (held each rep for a 4 count at thighs and squeezed lats hard)

Great workout.......trained my fucking guts out and I`m totally spent...........AGAIN!!

Will do Traps with shoulders tomorrow.


Cardio:
Walked for 30 minutes on inclined treadmill.

[d0nny2600]

8/22/12

Back & Cardio:

Back:
Lat Pulldowns:
10 plates-15
14 plates-12
18 plates-8    ** New PR **
12 plates-12

Dumbell Rows:
80-10
100-10
100-10
100-10

Seated Cable Rows:
10 plates-12
14 plates-10
8 plates-12 (held each rep at waist for a 4 count while squeezing my upper back)

Dumbell Pullovers:
70-12
80-10
80-10

Straight-Arm Pulldowns:
1 x 20 with 4 plates (held each rep for a 4 count at thighs and squeezed lats hard)

Great workout.......trained my fucking guts out and I`m totally spent...........AGAIN!!

Will do Traps with shoulders tomorrow.


Cardio:
Walked for 30 minutes on inclined treadmill.

Im afraid Team Noggin has suffered a great loss....

[njflex]

back
chins
coleman tbar row
wide bar pulley low row
reverse grip pulldown
reverse grip lower row machine pad to chest

rear delts
weighted hypers

bi's
curl bar curls
hammers
sscott curl machine
alt db curl x2 to finish.

abs

[deadz]

Shoulders/tris

db press
smith front press
side laterals
wide upright rows
rev pec dec

cgbp
pushdowns
overhead rope
one arm pushdowns

shrugs

[Fury]

Shoulders/tris

db press
smith front press
side laterals
wide upright rows
rev pec dec

cgbp
pushdowns
overhead rope
one arm pushdowns

shrugs

Where's your pic, br3h?

[CalvinH]

Front shoulder press
rear shoulder press
side raises
rear delts
shrugs

abs

[wes]

8/23/12
Shoulders,Abs,Cardio:

Shoulders:

Pre-Exhaust Super-Set:
{Behind The Back Laterals:
15-20
20-15
30-12
30-12
22.5-15
{Seated Bradford Press:
60-20
80-15
100-12
100-12
80- 15

One-Arm Cable Laterals Behind The Back:
3 X 12 with 2 plates
( I did these non-stop alternating right and left arms until all 3 sets were completed.......like one big continuous brutally burning set.)

Face-Pulls:
5 x 15-20 with 5 plates
(made an effort to "push" my elbows back rather than just pulling the rope into my face.)

Between my partner and I, we totalled 36 sets for delts, and did it all in 35 fucking minutes................I could barely raise my arms to shoulder height......very intense workout!!

It feels great to be back in the zone again!!

Abs:

Super-Set:
{Crunches:
2 X failure
{Lying Leg Raise/Reverse Crunch Combo:
2 X failure

Cardio:
Walked for 30 minutes on inclined treadmill.

[wes]

8/24/12
Biceps/Triceps,Forearms,Cardio:

Biceps/Triceps

Super-Set # 1:
{Standing Alternate Dumbell Curls:
30-12
40-10
50-10
30-12
{Skullcrushers:
70-15
90-10
80-12
70-15

Super-Set # 2:
{Squatting Low Pulley Curls:
6 plates-15
7 plates-12
8 plates-12
( I do these by stepping about 5-6 feet away from the low pulley,squat down,elbows on knees,curl to chin/face area)
{Cable French Press:
5 plates-20
7 plates-15
8 plates-15

Super-Set # 3:
{Cybex Preacher Curl Machine:
2 x 12 with 5 plates + 4 half reps at the end of each set
{Pressdowns:
7 plates-20
8 plates-15

Wide Grip Pressdowns:
1 x 30 with 5 plates

Forearms:
Wrist Curls:
3 X 15 with 60 pounds

Cardio:
Walked 20 minutes on inclined treadmill.

[wes]

8/25/12

Cardio,Abs,Lower Back,Neck:

Cardio:
Walked on inclined treadmill in a fasted state for 45 minutes.

Abs:

Tri-Set:
{Crunches:
3 X failure
{Lying Leg Raise/Reverse Crunch Combo:
3 X failure
{Rope-Crunches:
3 X failure with 12 plates

Lower Back:

Super-Set:
{Cybex Back Extension Machine:
150-15
170-12
190-10
{Hyperextensions:
15
12
12
(all hypers were done with just bodyweight.......intenti onally extra slow negative,followed by intentionally extra slow positive, and tight squeeze in glutes and erectors at the top of the movement.)

Neck:
Nautilus 4-Way Neck Machine:
2 x 12-20 in all positions.

[WillGrant]

How long to go Wes ?

HIIT: 20 Mins.

Had a late night last night so that's all I could be bothered doing 

[CalvinH]

How long to go Wes ?

HIIT: 20 Mins.

Had a late night last night so that's all I could be bothered doing 

Ha,I know how that goes...was going to do arms and cardio Fri after work.


....well went out Thurs night and got home after 3:00am and had to get up at 6:30am....so much for the gym