Author Topic: The Y board lifting thread (Read 2045642 times)

CalvinH · « **Reply #8375 on:** August 08, 2014, 07:00:32 AM »

Light shoulders and traps.

benchmstr · « **Reply #8376 on:** August 08, 2014, 11:12:59 AM »

still nothing.

bench

_aj_ · « **Reply #8377 on:** August 08, 2014, 12:28:08 PM »

DB presses
push-ups
weighted dips
ring push ups, feet elevated
band pressdowns
x 4

Grape Ape · « **Reply #8378 on:** August 08, 2014, 03:51:51 PM »

5.4 mile run 8ish min mile.

10 circuits, 1 min on, 1 min off.

Mostly pullups with burpees / curl to press / flutter kick, plank, etc....

chaos · « **Reply #8379 on:** August 08, 2014, 05:43:45 PM »

Push Press

DB Side Lat

DB Side Pulls

Laying DB Side Lat

benchmstr · « **Reply #8380 on:** August 08, 2014, 07:43:47 PM »

bench

Mr Nobody · « **Reply #8381 on:** August 09, 2014, 01:22:05 AM »

Bench
Bent Row
Lying tri ext
Barbell Curl

CalvinH · « **Reply #8382 on:** August 09, 2014, 07:45:02 AM »

Light arms

....right side is killing me after finally starting again!

Grape Ape · « **Reply #8383 on:** August 09, 2014, 08:28:04 AM »

Quote from: CalvinH on August 09, 2014, 07:45:02 AM

Light arms

....right side is killing me after finally starting again!

More cardio please.

_aj_ · « **Reply #8384 on:** August 09, 2014, 07:09:20 PM »

T-bar rows x 4
DB rows x 4
Trap bar rows x 4
Ring rows x 4
Trap bar shrugs x 4
DB shrugs x 4
EZ curls x 7
Partial curls x 3

Donny · « **Reply #8385 on:** August 10, 2014, 04:12:54 AM »

Quote from: _aj_ on August 09, 2014, 07:09:20 PM

T-bar rows x 4
DB rows x 4
Trap bar rows x 4
Ring rows x 4
Trap bar shrugs x 4
DB shrugs x 4
EZ curls x 7
Partial curls x 3

wow.. lot of Rowing. any reason for this? not being critical just wondering.

_aj_ · « **Reply #8386 on:** August 10, 2014, 12:44:37 PM »

Quote from: Donny on August 10, 2014, 04:12:54 AM

wow.. lot of Rowing. any reason for this? not being critical just wondering.

My shoulder is a bit dodgy and it's keeping me from doing pullups the way I like. I am a volume guy and usually do between 120-130 pullups per workout. So I substitute a lot of volume with rows.

_aj_ · « **Reply #8387 on:** August 10, 2014, 12:46:47 PM »

Goblet squats x 5
4-way shoulder complex x 5
Bulgarian split squats x 3
4-way shoulder complex x 3
Kettle bell swings x 5
4-way shoulder complex x 5

Heavy sled pulls with weighted vest 900ft x 2
Farmers walk with weighted vest 900ft x 1

Grape Ape · « **Reply #8388 on:** August 10, 2014, 04:51:12 PM »

Box squats 8 x 2 1 min rest

Jog mile @ 8 min
1/8 walk 1/4 sprint x 4 - 1:15 / 1:20 / 1:25 / 1:21 - 5.21 min mile broken into parts.....want to do a sub six straight.
Jog mile @ 8 min

20 circuits x 30 seconds, 50 yd sprint after each (well most

)....rest 35-40 - ropes, planks, TRX, sandbag, yada......

Squatting first was dumb....need to do this stuff on separate days.

CalvinH · « **Reply #8389 on:** August 11, 2014, 07:05:40 AM »

Notsonicemom · « **Reply #8390 on:** August 11, 2014, 05:42:45 PM »

rest day..thank god. 10 miler tomorrow am

Grape Ape · « **Reply #8391 on:** August 11, 2014, 05:44:58 PM »

Quote from: Notsonicemom on August 11, 2014, 05:42:45 PM

rest day..thank god. 10 miler tomorrow am

Mods, please post this to the Y board not lifting thread.

chaos · « **Reply #8392 on:** August 11, 2014, 05:54:25 PM »

Notsonicemom · « **Reply #8393 on:** August 11, 2014, 05:59:35 PM »

Quote from: Grape Ape on August 11, 2014, 05:44:58 PM

Mods, please post this to the Y board not lifting thread.

I lift my legs to run you bafoon

CalvinH · « **Reply #8394 on:** August 12, 2014, 08:26:38 AM »

chest

_aj_ · « **Reply #8395 on:** August 12, 2014, 08:32:45 AM »

- DB press x 4
- weighted dips x 4
- pushups x 4
- ring pushups x 4
- band pressdowns x 4

CalvinH · « **Reply #8396 on:** August 13, 2014, 05:40:49 AM »

Back
cardio

Grape Ape · « **Reply #8397 on:** August 13, 2014, 06:36:13 AM »

Weighted chinup superset hex DL 5 x 5

20 circuit 55 sec / 15 sec rest - every other min was 10 mph run on treadmill incline @ 1, finished at 5. Rest of circuit was the usual stuff.

chaos · « **Reply #8398 on:** August 13, 2014, 09:30:17 AM »

Quote from: Notsonicemom on August 11, 2014, 05:59:35 PM

I lift my legs to pee you bafoon

Soul Crusher · « **Reply #8399 on:** August 13, 2014, 10:46:03 AM »

30 minutes heavy db supersets.

30 minutes HIIT w lighter db and a lot of military type pt etc.

Down to 192 abd feel great. Few more lbs to go but training is on point.

6 miles ruck

GR Selection or bust