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Author Topic: The Y board lifting thread.  (Read 586413 times)
CalvinH
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« Reply #5425 on: September 21, 2012, 07:39:12 AM »

Front shoulder press
rear shoulder press
front raises
side raises
rear delts
shrugs
abs
cardio
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5426 on: September 21, 2012, 04:50:52 PM »

Push Press

DB Side Lat

Seated DB Press

Rear Delt/DB Shrug ss
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Montague
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« Reply #5427 on: September 22, 2012, 04:37:28 PM »

Arms:

4 sets overhead db extensions - 12, 12, 12, 10 reps
5 sets parallel bar dips - 12 reps ea.
4 sets fixed bar triceps extensions - 10 reps ea.
4 sets cable push downs - 12, 15, 15, 12 reps

4 sets seated incline db curls - 8, 8, 8, 9 reps
3 sets spider curls - 12, 10, 8 reps
4 sets standing barbell curls - 12 reps ea
5 sets hammer curls using cable & rope attachment - 15, 15, 15, 12, 12 reps
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njflex
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« Reply #5428 on: September 22, 2012, 04:56:52 PM »

quads
squat 135 warmup,225x12,275x12,315x12,405x7 pissed should have pushed 2 more,,
leg press
dumbell lunges
1 legged extensions

hams
sldl 185,225,245 all set 10 or more reps
lying leg curl

calves
leg press toe press/seated calf raise.
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CalvinH
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« Reply #5429 on: September 24, 2012, 04:54:26 AM »

Fri-pushdowns
skull crushers
overhead extensions

preacher curls
cable curls
straight bar curls

abs
cardio
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njflex
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« Reply #5430 on: September 24, 2012, 07:48:54 AM »

Fri-pushdowns
skull crushers
overhead extensions

preacher curls
cable curls
straight bar curls

abs
cardio
SKULL CRUSHERS LOL..THOSE DAYS ARE LONG GONE FOR ME'ELBOWS'OUCH,,,I USE THE MACHINE SEATED WITH ELBOWS ON PAD LOL,,,
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5431 on: September 24, 2012, 04:58:47 PM »

Squats

SLDL

Out...running late. Sad
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Fury
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« Reply #5432 on: September 24, 2012, 05:56:54 PM »

DB incline
DB flat
BB incline
DB flies
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5433 on: September 25, 2012, 07:02:49 PM »

Flat DB Press

Incline DB Press

Cable Flyes

Pushdowns

Dips
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CalvinH
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« Reply #5434 on: September 26, 2012, 12:40:20 PM »

Flat bench
incline hammer
db flys
pec dec

straight bar dcurls
cable curls

abs
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WillGrant
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« Reply #5435 on: September 26, 2012, 06:47:54 PM »

Delts.

Face pulls
Single arm rear delt machine
DB press
Side cable lateral
Machine lateral - Dropset

Cardio: Incline Treadmill 30mins
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njflex
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« Reply #5436 on: September 26, 2012, 07:57:41 PM »

back
tbar row
wide bar low pully row
close grip pulldown
reverse grip bentover row
standing pulldown

weighted hyper's

bi's
curls
inc bd curl
seated scott curl machine

abs
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WillGrant
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« Reply #5437 on: September 27, 2012, 03:01:05 AM »

Arms

DB Curl
s/set: v bar pushdown + tri dip
DB Preacher curl D/set
DB French press
s/set: hammer curl + seated BB Curl
Single DB Extension across face
S/Set Rope Hammers + 21's Cable curl
Reverse Cable Curl


Cardio: Incline Treddy 30mins
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5438 on: September 27, 2012, 04:30:25 PM »

Rack Pulls

DB Rows

Pullups

Seated.Rows
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WillGrant
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« Reply #5439 on: September 28, 2012, 02:05:57 AM »

Legs

Squats
Romanian DL's
Hacks
leg curls
leg extension
Smith lunge

Seated calf raise
Single DB calf raise
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Butterbean
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« Reply #5440 on: September 28, 2012, 06:51:29 AM »

Moved sum rocks
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5441 on: September 28, 2012, 07:16:36 AM »

Moved sum rocks
Ok kegdrainer. Roll Eyes
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CalvinH
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« Reply #5442 on: September 28, 2012, 08:13:16 AM »

Shoulder press
front raises
2 types of side raises
rear pec dec
shrugs

abs
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njflex
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« Reply #5443 on: September 28, 2012, 08:25:29 AM »

delts
fr press smith
side laterals
db press
upright row cable x2
rear delt machine

forearms
weighted rope roll up
reverse wrist call

calves
standing calf raise
5 sets 24 reps per set toe flat,in,out...
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Butterbean
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« Reply #5444 on: September 28, 2012, 09:28:48 AM »

Ok kegdrainer. Roll Eyes
Cheesy

Kicked sum sod.
Moved sum moar rocks.
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chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5445 on: September 28, 2012, 05:15:59 PM »

Push Press

DB Snatch

DB Side Lat

BBell Curls

DB Curls
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njflex
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« Reply #5446 on: September 29, 2012, 07:04:43 PM »

quads
hammer v squat machine
leg press
extensions drop set 10 reps per drop

hams
seated and lying leg curls

calves
leg press toe press  and seated calf raises...


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WillGrant
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« Reply #5447 on: September 30, 2012, 01:19:28 AM »

Chest:

Single Arm DB incline
" "   "  " " low cable x over
S/SET : Reverse grip bench/ Incline cable flyes
Machine flyes
Gironda Dips
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deadz
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« Reply #5448 on: October 01, 2012, 07:51:56 AM »

10 minute on stationary bike
leg ext warm-up

squat
leg press
single leg ext

seated ham curls
single ham curls

calves
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Pure Alpha
chaos
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Ron "There is no freedom of speech here" Avidan


« Reply #5449 on: October 01, 2012, 04:44:32 PM »

Squats

SLDL

Leg Press

Leg Ext

Leg Curls

Box Jumps 37-38"
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