The Y board lifting thread

[CalvinH]

Legs, cardio

[wes]

Took off the last 2 days..felt like total shit.

Back to it on Monday!!

[chaos]

Random stuff Thrs, Fri and today

[Grape Ape]

2 workouts of varying exercises whose details nobody really cares about reading...

[CalvinH]

Soooo,,,,,won't be reading my posts here any time soon....went to help move a couch on Friday and tore my right bicep

[chaos]

Soooo,,,,,won't be reading my posts here any time soon....went to help move a couch on Friday and tore my right bicep

Wtf? Lift your legs not your arms

[CalvinH]

Wtf? Lift your legs not your arms

Dude I was, set up in the squat position, went to lift and felt a tear and a pop....originally thought it was my shoulder until I took off my shirt and saw my arm

[chaos]

Dude I was, set up in the squat position, went to lift and felt a tear and a pop....originally thought it was my shoulder until I took off my shirt and saw my arm

That sucks! Pics?

[wes]

Soooo,,,,,won't be reading my posts here any time soon....went to help move a couch on Friday and tore my right bicep

I`ve always gotten hurt doing shit outside the gym...usually helping friends who would never help me.

Again,good luck with it dude,that sucks.

[wes]

5/5/14

Leg Press:
5 X 25,15,12,12,30

Leg Extensions:
4 X 12-15

Super-Set:
{Lying Leg Curls:
5 X 15
Rotary Calf Machine:
5 X failure

[chaos]

Squats

Front Squats

Leg Ext

Leg Curls

Abs

Cardio

[no one]

cycled 15k to gym. stopped and talked to neighbour for 5 min so no records set today on way in.

stretched, foam rolled for 20 min to cool down

chest: done in drop set fashion i train with- 3 sets 10 seconds rest.

smith machine bench

pec dec

felt smith was giving me a really good workout today so only did one set of pec dec and did smith the rest of my session.

shoulders : all exercises done as a giant set w the 3 sets 10 second rest per exercise. did 3 rotations.

dumbell press seated back not supported.

smith machine bench to chin using front delts

side laterals arms rigid

reverse pec dec chest not on pad.

cycled 15k home. total round trip 1:18hr/ 29.4 k

set a personal best on a hill that is a very long steep grade did it in 3:15 my previous best was 3:40. im going to try to get it under 3:00. thats a minute in total shaved of that hill since i started cycling. not much but fuck its cool to see my cardio keep improving like this.

[wes]

5/6/14

Flyes:
3 X 12

Cybex Seated Bench Press Machine:
3 X 10-12

Pec-Deck:
3 X 12-15

Crossovers:
3 X 15-20

20 minutes flat!

[Notsonicemom]

Cardio and back but luckily next few weeks are light because 20 week marathon prep starts

[chaos]

DB Bench

BBell Incline

Low Cable Flyes

High Cable Flyes

Hammer Strength Press

Flat DB Flyes

DB Curls

BBell Curls

Preacher Curls

[CalvinH]

I hate all of you

[Grape Ape]

Circuit:

BB curls
DB curls
Preacher curls
Concentration curls
Reverse curls
Reverse preacher curls
Cable curls
Hammer curls
Drag curls
Arm blaster curls
Rope cable curls


Abs

[Notsonicemom]

Stair aster
Sprints on hamster wheel
Legs

[no one]

did this one again. but set a PB of 3.05 on that hill into headwinds, and a PB in time on the ride to the gym. I'll break 3:00 tomorrow on that hill. did 35k/1:30 instead of 29k. there's a 60k loop I'm going to attempt one day next week.

cycled 15k to gym. stopped and talked to neighbour for 5 min so no records set today on way in.

stretched, foam rolled for 20 min to cool down

chest: done in drop set fashion i train with- 3 sets 10 seconds rest.

smith machine bench

pec dec

felt smith was giving me a really good workout today so only did one set of pec dec and did smith the rest of my session.

shoulders : all exercises done as a giant set w the 3 sets 10 second rest per exercise. did 3 rotations.

dumbell press seated back not supported.

smith machine bench to chin using front delts

side laterals arms rigid

reverse pec dec chest not on pad.

cycled 15k home. total round trip 1:18hr/ 29.4 k

set a personal best on a hill that is a very long steep grade did it in 3:15 my previous best was 3:40. im going to try to get it under 3:00. thats a minute in total shaved of that hill since i started cycling. not much but fuck its cool to see my cardio keep improving like this.

[no one]

get well soon bro. fuck that sucks.

[wes]

5/8/14

Pulldowns:
4 X 15,12,12,15

Seated Cable Rows:
4 X 12

Super-Set:
{Rows on Machine: (1+1/2 reps = 1 rep)
2 X failure
{Straight-Arm Pulldowns:
2 X 20,15

Smith Upright Row Behind Back:
3 X 15,12,10

[chaos]

Rack Pulls

Pullups

Supported Rows

Pulldowns

DB Curls

BBell Curls

Preacher Curls

[wes]

5/9/14
(Still can do no overhead pressing exercises,but who cares.......never liked `em anyfuckingway! 

DB Lateral Raise Behind Back:
5 X 20,15,12,15,Triple-Drop Set to failure on all 3 drops.

Cable Lateral Raise:
2 X failure alternating arms non-stop

Super-Set:
{Face-Pulls:
3 X 12-15
{Bent-Over Cable Laterals:
3 X 12,10,8

Super-Set:# 1:
{Standing Cable Curls:
3 X 12
{Bent-Forward Cable Extensions:
3 X 20,15,12

Giant-Set:# 2:
{Cybex Preacher Curls:
{Cybex Seated Triceps Extensions:

^^Did 5 cycles of this non-stop,so 5 sets each alternating movements without resting until all 10 sets were done.

Should I elaborate a bit more?

Been training very fast with moderate weight .......too much to do in the morning due to personal reasons.

Thinking of adding more sets and exercises but attempting to keep things between 30-45 minutes or less depending on the bodypart being trained.

Nothing heavy,but the lack of rest makes up for it in a big way.................ligh t gets heavy very fast if rest is minimal.

Should I elaborate a bit more? 

Have a good weekend you fucking manimals! 

[Notsonicemom]

Stairmaster, 45 min of interval sprints slow speed is 10 min mile pace high speed pace of 7:45 min mile pace
Shin exercises and abs

[chaos]

Squats

Box Squats

Front Squats

SLDL