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Author Topic: The Y board lifting thread.  (Read 640442 times)
wild willie
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« Reply #6125 on: April 27, 2013, 01:52:06 PM »

I will train back tonight.


db rows   3 sets

pulldowns  3 sets

chest supported t bar rows  3 sets

machine pulldowns (close grip) 3 sets
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tu_holmes
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« Reply #6126 on: April 27, 2013, 02:01:33 PM »

Walk 1.65 miles to Gym
Cable Pulldowns
Machine Rows
Hammer Pulldowns
Hammer Rows
45 Minute Cardio (Yep... up 15 minutes)
Walk 1.65 Miles back.


I am debating going in and doing bis and abs tonight and another 45 minutes.

I will keep you posted with potential update later.
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Mr Nobody
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« Reply #6127 on: April 27, 2013, 02:24:52 PM »

Walk 1.65 miles to Gym
Cable Pulldowns
Machine Rows
Hammer Pulldowns
Hammer Rows
45 Minute Cardio (Yep... up 15 minutes)
Walk 1.65 Miles back.


I am debating going in and doing bis and abs tonight and another 45 minutes.

I will keep you posted with potential update later.
Will you walk back to the gym, tu or drive? You are doing alot cardio it seems walking and such.
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tu_holmes
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« Reply #6128 on: April 27, 2013, 02:41:55 PM »

Will you walk back to the gym, tu or drive? You are doing alot cardio it seems walking and such.

I will in fact walk.

I have lost 40.5 pounds since I decided to "get fit" again.
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Mr Nobody
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« Reply #6129 on: April 27, 2013, 03:51:22 PM »

I will in fact walk.

I have lost 40.5 pounds since I decided to "get fit" again.

Excellent continue on.
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tu_holmes
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« Reply #6130 on: April 27, 2013, 04:02:43 PM »

Excellent continue on.

I'm 2 hours from my typical time to start.

So far, not feeling it.

If I don't go for the second time. I will post that as well.
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Montague
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« Reply #6131 on: April 27, 2013, 04:48:01 PM »

I have lost 40.5 pounds since I decided to "get fit" again.


Congratulations, brother.
That's some good work.
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tu_holmes
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« Reply #6132 on: April 27, 2013, 05:10:04 PM »


Congratulations, brother.
That's some good work.

Thanks. I appreciate the good will. Getbig can be harsh, but we do appreciate hard work around here.
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Mr Nobody
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« Reply #6133 on: April 28, 2013, 09:13:30 AM »

I'm not going to lift today. Just going to watch Roller Derby hot chicks beating each other up.
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jpm101
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« Reply #6134 on: April 28, 2013, 09:43:33 AM »

Congrats, dropping 40.5 lbs starts with a great mind set, leading to a better attitude towards success.


Yesterdays workouts:

Warm-ups
Pullovers, straight arm, 180 degrees..swing bell.

1) DL...partials, in a PR, with the bar set at mid thigh level. 2X12-15 reps (sometimes up to 20)

2) BB Shrugs....2X10-12

3) Hi-pulls...in a PR...2X12-15

4)  Chins (weighted)...Hammer grip, around shoulder width..2X10-12

5)  Chins (bwt)...one arm negatives (haven't done this one in quite a while).   2X8-10

Last Thursday workout:

Warm-ups...Sissy squats (hold at the bottom for a few seconds, burn baby burn) and light GoodMorning's (backed arched and straight) with the toes on a 2" board (allows a much better ham stretch)

1) Step-ups...DB held on working side, box height a bit below knee height.  8X8, soon to be 10X10's.

2)  Lying ham curls, one leg at a time. 8X8, soon to be 10X10's.



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F
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« Reply #6135 on: April 28, 2013, 10:14:33 AM »

Rack Pulls

DB Rows

Chest Supported Rows

Shrugs
Has it been 3 days since you lifted man? Maybe you are just flipping tires.
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drkaje
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« Reply #6136 on: April 28, 2013, 10:29:02 AM »

Stupidly tried following up yesterday's intense triceps workout with biceps... tweaked the shit out of my wrist.

Working from the "WTF, You're already here!" mindset, I did legs.
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chaos
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« Reply #6137 on: April 28, 2013, 03:29:28 PM »

Has it been 3 days since you lifted man? Maybe you are just flipping tires.
I posted Fridays workout Huh
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Liar!!!!Filt!!!!
wild willie
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« Reply #6138 on: April 28, 2013, 03:55:34 PM »

TONIGHT:


LEG EXTENSIONS   3 SECOND STATIC HOLDS  4-5 SETS

SQUATS   3-4 SETS

ROMANIAN DEADLIFTS   4 SETS


SEATED CALF RAISES   4-5 SETS


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Notsonicemom
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« Reply #6139 on: April 28, 2013, 04:20:25 PM »

lots of running and now since it's nice out, there's a bitch of a hill near work. Friday I did lunges uphill and sprints down hill during my break
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Soul Crusher
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« Reply #6140 on: April 28, 2013, 07:28:48 PM »

This work out kicked my ass - but truth be told - i got pumped like few other workouts ever. 

2 minutes stretching 

4 sets w 30lb dumbbells  -  10 burpess - 10 curl & press 10 standing squats 10 burpees

4 sets w 30lb dumbbells  - 10 squat thrusts 10 upright rows 10 dumbbell swings 10 pop ups

10 sets  - 5 burpees - 20 pushups 5 pulls ups 5 squat thrusts

15 minutes abs.   
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drkaje
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« Reply #6141 on: April 28, 2013, 08:59:11 PM »

Once my wrist isn't fucked-up I want to try burpees with heavy swings.

Need to integrate some functional days.
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chaos
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« Reply #6142 on: April 29, 2013, 04:21:54 PM »

Squats

SLDL

One Legged Box Squats
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Liar!!!!Filt!!!!
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« Reply #6143 on: April 29, 2013, 05:19:11 PM »

My six days this week

Monday
Chest...shoulders....abs

Tuesday
Arms.....calves.....ligh t cardio

Wednesday
Legs.....heavy cardio....

Thursday
Same as Monday

Friday
Arms......back......calv es

Saturday
Cardio (maybe)
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Grape Ape
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« Reply #6144 on: April 29, 2013, 05:22:04 PM »

Box jump. 2  x 5
Box squat. 5,2,2,2,2,2,1,1,1,1

Chins x 30  multiple set to get to 30

Hammer curl 2 x 10

3 mile run.

No shoulder pain.   Might be able to try a press tomorrow.   Chaos - neutral grip floor DB press or decline bench?
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Y
Notsonicemom
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« Reply #6145 on: April 29, 2013, 05:23:29 PM »

AM stairmaster 60 min and abs

PM lunges up hill and sprints down hill at lunch time
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Montague
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« Reply #6146 on: April 29, 2013, 05:31:09 PM »

Delts:

Seated military press - 4 sets - 10, 10, 10, 8 reps
Machine lateral raises - 4 sets - 15 reps ea. with drop set to finish
Face-pulls - 4 sets - 12 reps ea.
Machine press - 3 sets - 15 reps ea.


Triceps:

JM press - 4 sets - 12 reps ea.
Dips - 3 sets - 12, 10, 9 reps
Body weight extensions - 4 sets - 10 reps ea.
Cable push-downs - 3 sets 10-12 reps ea.
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chaos
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« Reply #6147 on: April 29, 2013, 06:00:04 PM »

Box jump. 2  x 5
Box squat. 5,2,2,2,2,2,1,1,1,1

Chins x 30  multiple set to get to 30

Hammer curl 2 x 10

3 mile run.

No shoulder pain.   Might be able to try a press tomorrow.   Chaos - neutral grip floor DB press or decline bench?
Floor db press would be safer to start .
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Liar!!!!Filt!!!!
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« Reply #6148 on: April 29, 2013, 06:31:45 PM »

Had a great workout tonight - new twist on things

5 minutes warmup 

4 sets  -    5 burpees - 5 curl/press w 25lb dumbbell - 5 squats - 2 minutes rowing machine 500 meters under 2 min - 5 burpees - 5 curl/press  - 5 squats 

4 sets - 5 burpees - 5 squat /upright row x 25lb dumbell  - 10 dumbbell swing  - 2 minutes rowing machine 500 meters under 2 minutes - 5 burpees - 5 squat / uprights row - 10 dumbbell swing 

10 sets  -  5 burpees - 20 pushups - 5 pull ups - 5 burpees 

5 minutes cool down


The rowing machine is awesome - cardio / back workout

Pouring sweat. 

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Montague
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« Reply #6149 on: April 29, 2013, 06:47:03 PM »

Had a great workout tonight - new twist on things

5 minutes warmup 

4 sets  -    5 burpees - 5 curl/press w 25lb dumbbell - 5 squats - 2 minutes rowing machine 500 meters under 2 min - 5 burpees - 5 curl/press  - 5 squats 

4 sets - 5 burpees - 5 squat /upright row x 25lb dumbell  - 10 dumbbell swing  - 2 minutes rowing machine 500 meters under 2 minutes - 5 burpees - 5 squat / uprights row - 10 dumbbell swing 

10 sets  -  5 burpees - 20 pushups - 5 pull ups - 5 burpees 

5 minutes cool down


The rowing machine is awesome - cardio / back workout

Pouring sweat. 




When's the next event?
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