Author Topic: The Y board lifting thread (Read 2038542 times)

wes · « **Reply #8075 on:** April 16, 2014, 09:07:44 AM »

2/16/14

Seated Cable Rows:
5 X 15,12,10,12,12

Pulldowns:
5 X 12,10,8,12,15

Cybex Seated Rows: (1 + 1/2 reps = 1 rep)
3 X failure

Straight-Arm Pulldowns:
2 X 20,12

Smith Behind The Back Upright Rows:
3 X 12

Hyperextensions:
3 X 15

Nautilus 4-Way Neck Machine:
3 X 12-20 in each of the 4 positions.

wes · « **Reply #8076 on:** April 16, 2014, 09:08:25 AM »

TRAIN HARD YOU AMINALS !

CalvinH · « **Reply #8077 on:** April 17, 2014, 05:34:57 AM »

Hill sprints
leg press
hammy curls
both hip abductor machines

abs

chaos · « **Reply #8078 on:** April 17, 2014, 06:01:30 AM »

Quote from: CalvinH on April 17, 2014, 05:34:57 AM

Hill sprints
leg press
hammy curls
both hip abductor machines

abs

Oops...you posted your gf's workout by mistake!

CalvinH · « **Reply #8079 on:** April 17, 2014, 06:36:41 AM »

Quote from: chaos on April 17, 2014, 06:01:30 AM

Oops...you posted your gf's workout by mistake!

dude, you ever try a doing a leg workout after running sprints

...sucks!

chaos · « **Reply #8080 on:** April 17, 2014, 06:55:54 AM »

Quote from: CalvinH on April 17, 2014, 06:36:41 AM

dude, you ever try a doing a leg workout after running sprints

...sucks!

Whats this "running" you speak of

CalvinH · « **Reply #8081 on:** April 17, 2014, 08:17:00 AM »

Quote from: chaos on April 17, 2014, 06:55:54 AM

Whats this "running" you speak of

wes · « **Reply #8082 on:** April 17, 2014, 09:16:28 AM »

2/17/14

(still can`t do any overhead pressing movements)

Lateral Raise Behind Back:
4 Triple-Drop sets
10,10,10
8,8,8,
6,6,6.
10,10,10

Seated Laterals:
3 X 12

Super-Set:
{Cable Bent-Over Laterals:
4 X 10-12
{Face-Pulls:
4 X 12-15

Cable Front Raise:
3 X 12-15

Cybex Rotary Calf Machine:
6 X failure

Super-Set:
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure

chaos · « **Reply #8083 on:** April 17, 2014, 05:26:57 PM »

Rack Pulls

Pull Ups

Supported Rows

Shrugs

DB Curls

Preacher Curls

CalvinH · « **Reply #8084 on:** April 18, 2014, 06:40:19 AM »

Front shoulder press
rear press
side raises
front raises
rear pec dec
shrugs

cardi

Grape Ape · « **Reply #8085 on:** April 18, 2014, 06:40:50 AM »

Nothing for a week.

wes · « **Reply #8086 on:** April 18, 2014, 09:27:40 AM »

2/18/14

Super-Set # 1:
{Barbell Curls:
4 X 10-12
{Skullcrushers:
4 X 12-15

Super-Set # 2:
{Cybex Preacher Curls:
3 X 10-12
{Cybex Seated Triceps Extension Machine:
3 X 20,15,12

Super-Set # 3:
{Hammer Curls:
3 X 10-12
{Pressdowns:
3 X 30,20,12

Wide Pressdowns:
2 X 20

Super-Set:
{Reverse Wrist Curls:
4 X failure
{Wrist Curls:
4 Triple-Drop sets to failure on each drop

Grape Ape · « **Reply #8087 on:** April 18, 2014, 04:17:18 PM »

DB Bench: 15/12/10/8/3/3 superset TRX elevated rows 4 x 8

Hex Bar DL 15/5/5/5 superset band wood chopers 4 x 12 per side

3 Giant set

box jump x 12 / db lateral / db 45 degree rc raise / hammer curl / tricep band press

chaos · « **Reply #8088 on:** April 18, 2014, 05:34:10 PM »

Seated DB Press

DB Side Lat

Rear Delt

CGBP

Tricep Stuff

CalvinH · « **Reply #8089 on:** April 21, 2014, 07:46:39 AM »

Fri-tri's, cardio

Sun,bi's, abs

wes · « **Reply #8090 on:** April 21, 2014, 08:49:24 AM »

2/21/14

Drove all the way to the gym,did a light set of leg extensions and went home.

Just didn`t have it today......felt like total shit.

Gonna` have to combine delts with arms later in the week to make sure I hit every bodypart.

Grape Ape · « **Reply #8091 on:** April 21, 2014, 09:26:11 AM »

Box squats 10 x 2 - 1 min rest - add 5lbs every set

Sprints 10Mph x 30 secs x 20 sec rest incline adjust every 30 sec 1/2/4/6/8/6/4/2/2/1

CalvinH · « **Reply #8092 on:** April 21, 2014, 10:02:53 AM »

Quote from: CalvinH on April 21, 2014, 07:46:39 AM

Fri-tri's, cardio

Sun,bi's, abs

Forgot to add hill sprints on Sat.

Grape Ape · « **Reply #8093 on:** April 21, 2014, 12:19:52 PM »

Cast off finger. Can't even bend it....

chaos · « **Reply #8094 on:** April 21, 2014, 05:52:29 PM »

Leg days

CalvinH · « **Reply #8095 on:** April 22, 2014, 07:04:25 AM »

Hammer chest
hammer incline
incline bench
pec dec
chest machine thingy

abs

wes · « **Reply #8096 on:** April 22, 2014, 08:28:59 AM »

2/22/14

Official light week......feeling burnt out.

Giant-Set:
{Lying Leg Sled:
4 X 15
{Lying Leg curls:
4 X 15
{Leg Extensions:
4 X 12
{Leg Press Calf Raise:
4 X failure

chaos · « **Reply #8097 on:** April 22, 2014, 04:27:45 PM »

Chest

Soul Crusher · « **Reply #8098 on:** April 23, 2014, 06:29:08 PM »

Did this tonight - killer

wes · « **Reply #8099 on:** April 24, 2014, 06:31:18 AM »

4/23/14

Smith Inclines:
3 X 15,12,10

Cybex Seated Bench Press:
3 X 12,10,8

Pec-Deck:
3 X 15,12,10