Author Topic: The Y board lifting thread (Read 2043512 times)

_aj_ · « **Reply #8200 on:** June 25, 2014, 04:32:02 AM »

(I hope I am welcome here)

DB press 5x10
Dips (BW) 5x10
Ring push-ups 5x15
Band press downs 5x12

Grape Ape · « **Reply #8201 on:** June 25, 2014, 05:39:00 AM »

Quote from: _aj_ on June 25, 2014, 04:32:02 AM

(I hope I am welcome here)

DB press 5x10
Dips (BW) 5x10
Ring push-ups 5x15
Band press downs 5x12

Yes, of course you are.

Plus ring push-ups and band work will annoy people so that's good too!

_aj_ · « **Reply #8202 on:** June 25, 2014, 06:11:49 AM »

Quote from: Grape Ape on June 25, 2014, 05:39:00 AM

Yes, of course you are.

Plus ring push-ups and band work will annoy people so that's good too!

Great for wonky shoulders tho...

chaos · « **Reply #8203 on:** June 25, 2014, 06:31:14 AM »

Quote from: _aj_ on June 25, 2014, 04:32:02 AM

(I hope I am welcome here)

DB press 5x10
Dips (BW) 5x10
Ring push-ups 5x15
Band press downs 5x12

The pilates area is on the girls board.

_aj_ · « **Reply #8204 on:** June 25, 2014, 07:02:03 AM »

Quote from: chaos on June 25, 2014, 06:31:14 AM

The pilates area is on the girls board.

I also have been known to do tabatas and use kettlebells. No homo.

chaos · « **Reply #8205 on:** June 25, 2014, 07:33:29 AM »

Quote from: _aj_ on June 25, 2014, 07:02:03 AM

I also have been known to do tabatas and use kettlebells. No homo.

Hi johnnynoname!

_aj_ · « **Reply #8206 on:** June 25, 2014, 07:51:50 AM »

Quote from: chaos on June 25, 2014, 07:33:29 AM

Hi johnnynoname!

If only.

CalvinH · « **Reply #8207 on:** June 25, 2014, 08:00:20 AM »

Some back stuff.

Grape Ape · « **Reply #8208 on:** June 25, 2014, 06:29:45 PM »

First conditioning circuit. Will amp up if I feel good.

15 sec rest between exercises, five sets, 1 min between circuit

Atomik Bomb pullups x 5, static hold at top to 30 sec

Plank

Battle Ropes

10 mph incline sprint.

Kinda easy.....but can't push it.

_aj_ · « **Reply #8209 on:** June 26, 2014, 05:30:22 AM »

Superset trap bar deadlifts 3 x 8, t-bar rows 3 x 12
Superset NG bodyweight pullups 3 x 12, trap bar shrugs 3 x 10
Barbell curls 6 x 10

Grape Ape · « **Reply #8210 on:** June 26, 2014, 06:24:43 PM »

1 mile jog

12 sprints x 20 sec, 20 sec rest. Incline 1,2,4,6,8,10,12,4,2,1,1,1

Box jumps 24" 3 x 8 superset, Atomik ball hang, superset face band pull x 20

_aj_ · « **Reply #8211 on:** June 27, 2014, 04:38:19 AM »

Squats 5 x 20
KB swings 5 x 20
Rehab calf complex x 3

_aj_ · « **Reply #8212 on:** June 28, 2014, 07:57:26 AM »

Superset: DB press 5 x 10, 3-way delt complex 5/5/5 x 5
Superset: dips (BW) 4 x 10, ring push-ups (feet elevated) 4 x 10
Superset: ring dips 4 x 10, band press downs 4 x 15

(BB-related) 3 minutes clasped-hands most-musculars*

* ode to Halo.

Grape Ape · « **Reply #8213 on:** June 28, 2014, 05:33:05 PM »

Split Jerk 4 x 3

Box squats 10 sets x 2 1 min rest

DB Crunch press 4 x 10 superset TRX rows x 8 -10

Giant set x 3:

Hammer curl x 12
Wood chopper x 12-15
Band pull x 12-15

Atomik bomb hang x 30 sec.....ugh - need to work on this

_aj_ · « **Reply #8214 on:** June 29, 2014, 08:57:45 AM »

Superset: t-bar rows 3 x 10, trap bar deadlifts 3 x 8
Superset: neutral grip pullups 3 x 12, barbell shrug 3 x 10
EZ curls 6 x 10
Parallel bar inverted rows 3 x 8

Grape Ape · « **Reply #8215 on:** June 29, 2014, 03:57:15 PM »

2 games softball

Trail run over hilly/rocky terrain for around three miles, mixed in 100 pushups.

25 pullups.

So now that I've amped up the activity post concussion, I have pain up the outside of my left shin. Shin spints? Fagititus? Either way, if nzmm or any other runners have a solution, I'd appreciate it. Just going to roll the shit out of it for now.

_aj_ · « **Reply #8216 on:** June 29, 2014, 04:22:42 PM »

Quote from: Grape Ape on June 29, 2014, 03:57:15 PM

2 games softball

Trail run over hilly/rocky terrain for around three miles, mixed in 100 pushups.

25 pullups.

So now that I've amped up the activity post concussion, I have pain up the outside of my left shin. Shin spints? Fagititus? Either way, if nzmm or any other runners have a solution, I'd appreciate it. Just going to roll the shit out of it for now.

Can we post injuries too?

Fucked up my neck with the heavy shrugs. Mowing the lawn made if worse. Icing now.

chaos · « **Reply #8217 on:** June 29, 2014, 04:56:38 PM »

Quote from: _aj_ on June 29, 2014, 04:22:42 PM

Can we post injuries too?

Fucked up my neck with the heavy shrugs. Mowing the lawn made if worse. Icing now.

Lean your head forward while you shrug, rookie.

Grape Ape · « **Reply #8218 on:** June 29, 2014, 07:40:36 PM »

Quote from: _aj_ on June 29, 2014, 04:22:42 PM

Can we post injuries too?

This entire thread is about my injuries, I'll grant you permission.

_aj_ · « **Reply #8219 on:** June 30, 2014, 02:54:50 AM »

Quote from: chaos on June 29, 2014, 04:56:38 PM

Lean your head forward while you shrug, rookie.

You know, I've never worried about head placement. Thank you.

chaos · « **Reply #8220 on:** June 30, 2014, 06:43:46 AM »

Quote from: _aj_ on June 30, 2014, 02:54:50 AM

You know, I've never worried about head placement. Thank you.

I used to be in so much pain after shrugs I quit doing them, then I saw Milos and his guys leaning their heads forward....it allows the traps to flex without pinching your neck.

Grape Ape · « **Reply #8221 on:** June 30, 2014, 06:44:30 AM »

gayer than isolating your traps

_aj_ · « **Reply #8222 on:** June 30, 2014, 08:10:08 AM »

Quote from: chaos on June 30, 2014, 06:43:46 AM

I used to be in so much pain after shrugs I quit doing them, then I saw Milos and his guys leaning their heads forward....it allows the traps to flex without pinching your neck.

I did some googling around and you are absolutely correct. Neck is much better, BTW. Ice/heat combo and 3 ibuprofens at bedtime worked wonders.

On a humorous note, not like this, correct?

_aj_ · « **Reply #8223 on:** July 01, 2014, 08:25:09 AM »

Squats: 5 x 20
Single Leg Romanian Deadlifts 3 x 8 (ran out of time before work, FFS)

Fucking work emails took way too much of my morning. Tomorrow, will be in the gym at 0600.

CalvinH · « **Reply #8224 on:** July 01, 2014, 08:38:38 AM »

Quote from: Grape Ape on June 29, 2014, 03:57:15 PM

So now that I've amped up the activity post concussion, I have pain up the outside of my left shin. Shin spints? Fagititus? Either way, if nzmm or any other runners have a solution, I'd appreciate it. Just going to roll the shit out of it for now.

The fag thing where you stretch your feet up against the curb works.

some chest stuff and elliptical.