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Author Topic: The Y board lifting thread.  (Read 658125 times)
chaos
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« Reply #5400 on: September 14, 2012, 06:39:12 PM »

you want to know what works and its by accident and a lot of guys do it either from seeing me do it or getting it frome somebody who clued them in,,the flat hammer press which sucks for chest ,,stand between bench portion grab handle and shrug and u can do reverse real easy due to no bar trying to get around your glutes [no homo]
Gym doesn't have one. Sad
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« Reply #5401 on: September 14, 2012, 06:43:17 PM »

Gym doesn't have one. Sad
shame it really is good like a dumbell shrug handles in front and far enough apart to get traps worked...
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chaos
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« Reply #5402 on: September 14, 2012, 06:59:01 PM »

shame it really is good like a dumbell shrug handles in front and far enough apart to get traps worked...
I like to use the barbell and lean forward a bit, hits the "meat" of the muscle better I think.
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« Reply #5403 on: September 15, 2012, 04:57:14 PM »

Arms:

4 sets seated overhead barbell triceps extensions - 12, 12, 9, 8 reps
4 sets JM Press - 12, 10, 11, 9 reps
5 sets straight bar cable push downs - 12 reps each

5x5 standing barbell curls
4 sets cross-body db hammer curls - 12 reps ea.
5 sets supine cable curls to forehead - 12 reps ea.
3 sets seated rear cable curls - 12, 10, 8 reps
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« Reply #5404 on: September 16, 2012, 07:23:20 AM »

legs
leg press
close stance squats
walking lunges
extensions

seated and lying leg curls
too tired for stiff legged

calves seat calf raise
standing calf raise toes placed out position
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Montague
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« Reply #5405 on: September 16, 2012, 07:29:42 AM »

you want to know what works and its by accident and a lot of guys do it either from seeing me do it or getting it frome somebody who clued them in,,the flat hammer press which sucks for chest ,,stand between bench portion grab handle and shrug and u can do reverse real easy due to no bar trying to get around your glutes [no homo]


My first gym had that type of machine. More people used it for shrugs than presses.
The Hammer Strength dead lift machine was also another very popular shrug device.
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« Reply #5406 on: September 16, 2012, 07:41:57 AM »


My first gym had that type of machine. More people used it for shrugs than presses.
The Hammer Strength dead lift machine was also another very popular shrug device.
yes i used it for that too a waste as a dead lift machine,,,its hard to make a machine to recreate a power barbell movement to function and perform as a say deadlift ,,your foot and hand positions are already at a loss trying to find the groove needed for form ,,each set u do on a machine trying to get situated to do it varies set to set trying to remember where u stood ,leg position front to back,,
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Montague
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« Reply #5407 on: September 16, 2012, 08:15:24 AM »

yes i used it for that too a waste as a dead lift machine,,,its hard to make a machine to recreate a power barbell movement to function and perform as a say deadlift ,,your foot and hand positions are already at a loss trying to find the groove needed for form ,,each set u do on a machine trying to get situated to do it varies set to set trying to remember where u stood ,leg position front to back,,


Yeah.
With a few exceptions, I feel that most machines are best-suited for simple movements with very short ROM.
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chaos
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« Reply #5408 on: September 16, 2012, 08:18:31 AM »

I only use cabled machines.
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« Reply #5409 on: September 16, 2012, 01:53:26 PM »

Hi Uncle donny!  wavelength went out for a pack of smokes and never came back. Sad  See you at family dinner nite!
Wavelength is on a business trip to Germany. He is gone speaking to Huge Ar.yan Bastards with Muscles. He will return soon.
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« Reply #5410 on: September 16, 2012, 02:33:52 PM »

Wavelength is on a business trip to Germany. He is gone speaking to Huge Ar.yan Bastards with Muscles. He will return soon.
Cheesy
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« Reply #5411 on: September 16, 2012, 03:32:18 PM »

old mom texted me and did 15 miler under 3 hours.

also, she did say she misses the y board but that is about all. If I have to hear about her shin splints and her future running shit I'm gonna pee on her
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CalvinH
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« Reply #5412 on: September 17, 2012, 05:15:00 AM »

I've used this machine a couple time before, one were you can stand or sit and when I tried it standing the whole maching lifted and slid backwards, so I tried it seated this time and the plastic cover on the handles twisted, f'ed me all up. Angry

My gym has the hammer shrugs,rubber handles that don't spin but only holds 5 plates per side.
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CalvinH
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« Reply #5413 on: September 17, 2012, 05:16:34 AM »

Fri-db skull crushers
weighted dips
push downs
pull downs

straight bar curls
preacher curls
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chaos
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« Reply #5414 on: September 17, 2012, 06:46:03 AM »

My gym has the hammer shrugs,rubber handles that don't spin but only holds 5 plates per side.
That's what I was using but at 5 plates the rubber spins on the handle.
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« Reply #5415 on: September 17, 2012, 07:16:22 AM »

That's what I was using but at 5 plates the rubber spins on the handle.

On ours it doesn't spin but it starts to slip off the end and you end up holding half rubber and half metal.
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chaos
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« Reply #5416 on: September 17, 2012, 09:16:56 AM »

On ours it doesn't spin but it starts to slip off the end and you end up holding half rubber and half metal.
Hate that. Angry
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« Reply #5417 on: September 17, 2012, 10:15:17 AM »

Shoulders:

5 sets standing military press - 8, 8, 8, 8, 7 reps
4 sets wide-grip upright rows to sternum - 8 reps ea. + 3 cheats on last set
3 sets reverse pec deck - 15 reps ea.
3 sets lateral raise machine - 12 reps ea.
4 sets hammer-grip machine front press - 15, 15, 12, 10 reps
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chaos
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« Reply #5418 on: September 17, 2012, 04:35:24 PM »

Squats

SLDL

Leg Ext

Hypers

Calves
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« Reply #5419 on: September 17, 2012, 07:38:24 PM »

chest
incl barbell
fdb palms turned inwards at top
hammer mid press
pec deck
low cable flyes bottom /top

tris
overhead cable rope
dip machine
pushdown
cable kick backs

abs
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chaos
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« Reply #5420 on: September 18, 2012, 05:43:30 PM »

Flat DB Press

BBell Incline

Low/High Cable Flyes

Rope Pushdowns

CGBP
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CalvinH
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« Reply #5421 on: September 19, 2012, 09:17:01 AM »

Mon was chest,bi's,abs
Tue was back,tri's,abs

...lots of cardio.
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chaos
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« Reply #5422 on: September 20, 2012, 04:38:54 PM »

Rack Pulls

Chest Supported Rows Drop Sets

Pullups

BBell Curls

DB Curls Drop Sets
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Montague
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« Reply #5423 on: September 20, 2012, 04:57:38 PM »

Chest & Back:

4 sets incline db press - 12, 12, 10, 8 reps
5 sets Gironda-style dips - 12, 12, 12, 10, 9 reps
4 sets H/S machine neck presses - 15, 15, 13, 12 reps
4 sets pec deck - 12, 15, 15, 10 reps

5 sets wide-grip pull down - 12, 10, 10, 9, 8 reps
4 sets H/S machine pull overs - 10, 10, 9, 8 reps
3 sets db rows - 12, 12, 10 reps
3 sets H/S machine supinated rows - 9, 8, 6 reps
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« Reply #5424 on: September 20, 2012, 07:31:32 PM »

delts
fr press
side laterals
cable uprights
fr raise

shrugs

forearms
reverse wrist curls/weighted rope twist

calves
standing calf raises
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