The Y board lifting thread

[Montague]

X 2

Hold at the top for a 1-2 second count for a peak contraction in the traps.

Thank you, Jedi Master Wesley!

How have you been, sir?

[wes]

Last Fridays Workout:

Can`t do any presses...........for some reason my shoulders have been buggin` me like crazy.  

Laterals Behind Back:
4 X 20

Machine Laterals:
4 X 12-15

Bent-Over Machine Laterals:
4 X 15-20

Face-Pulls:
3 X 12-15

Super-Set # 1:
{Seated Alternate DB Curls:
4 X 12
{Lying DB Extensions:
4 X 20,15,12,15

Super-Set # 2:
{Cybex Preacher Curls:
3 X 12 (+ 4-5 1/2 reps at the end of each set)
{Cybex Seated Triceps Extensions:
3 X 20,15,12

Super-Set # 3:
{Standing Cable Curls:
3 X 12
{Pressdowns:
3 X 15-20

Wide Pressdowns:
2 X 50,35

Wrist Curls:
6 X failure (Rest Paused 3 X in each set to failure also)

Going back to 5 X a week next week for sure.

[chaos]

X 2

Hold at the top for a 1-2 second count for a peak contraction in the traps.

Lol @ holding for a peak contraction.

Flat DB

BBell Incline

Flat Flyes

Floor Presses

Pushdowns

Some DB shit supersetted

[wes]

Lol @ holding for a peak contraction.

Don`t ever dare laugh at the Weider System Principles..........EVER !!  

[wes]

Wed. 2/2/14

Leg Press:
1 X 30
1 X 20
8 X 15

Super-Set:
{Adductor Machine:
1 X 25
{Abductor Machine:
1 X 25

Unilateral Leg Extensions:
1 X 25

Lying Leg Curl:
6 X 8-20

Calf Raise:
6 X failure

[CalvinH]

Pullups
corner t-bar
reverse grip pulldowns
rope pulldowns
cable twists

[Montague]

Legs and cardio.

[benchmstr]

everythingx4
weight used=300 times my bodyweight!

bench

[chaos]

everythingx4
weight used=300 times my bodyweight!

bench

Slacker

[benchmstr]

Slacker

and i ate an apple!

bench

[Mr Nobody]

and i ate an apple!

bench

Controlling the 10.

[CalvinH]

Talk about humbling....it's finally warmed up enough run outside.



...talk about a difference between the treadmill and elliptical compared to real running!

[Grape Ape]

Talk about humbling....it's finally warmed up enough run outside.



...talk about a difference between the treadmill and elliptical compared to real running!

Just SLIGHTLY different, lol.

I can do 10-11mph sprints on the treadmill for a minute, or in intervals, no problem.  I run to the train and I'm panting.

[Montague]

Rest day of peace.

[chaos]

Rack Pulls

Pullups

BBell Rows

DB Snatch

Seated Row

Cardio

[CalvinH]

Super set-front and rear shoulder press
super set-front and side raises
rear delts
shrugs


cardio

abs

[Mazda323]

Legs and 30 minutes cardio

[Montague]

Delts and cardio.

[chaos]

Military Press

Seated DB Press

DB Side Lat

Rear Delts

Shrugs

Curls

[CalvinH]

Straight bar curls
preacher curls
cable curls
2 types of skull crushers
over tri extensions

[Mazda323]

Tricep dips
Tricep extensions
Tricep extensions with rope
Skull crashers

Dumbell curls
Hammer dumbell curls
Z bar curls

[Montague]

Arms.

[Soul Crusher]

GORUCK HEAVY No 3 Complete


HOLY MOTHER OF GOD - that was sick.   48.5 miles - 26.5 hours straight w first 7 hours starting out on the beach at Coney Island Brooklyn. 

I cant even move today. 

[wes]

Thurs. 2/3/14
Super-Set # 1:
{Smith Inclines 1 + 1/2 reps = 1 rep:
4 X failure
{Pulldowns:
4 X 12-15

Super-Set # 2:
{Flyes:
3 x 10-12
{Seated Cable Rows:
3 X 12-15

Super-Set # 3:
{Cybex Bench Machine:
2 X 10
{Cybex Row Machine:
2 X 12

Super-Set # 4:
{Crossovers:
1 X 20
{Straight-Arm Pulldowns:
1 X 20

[wes]

Fri. 2/4/14

Triple Drop-Set Laterals Behind Back:
4 sets -failure

Lateral Raise:
3 X failure

Cable Bent-Over Laterals:
4 X 10-12

Face Pulls:
3 X 12-15

Still can`t do ant pressing. 

Super-Set # 1:
{Seated Alternate DB Curls:
4 X 12
{Lying DB extensions:
4 x 12-20

Super-Set # 2:
{Spider Curls:
4 X 8-10
{Cybex Triceps Extensions:
4 X 12-15

Super-Set # 3:
{Cable Curls:
2 X 12
{Cable French Press:
2 X 15

Pressdowns:
2 X 50 + 35

Wrist Curls:
4 X failure -REST PAUSE