The Y board lifting thread

[_aj_]

So wait, you just post what you did that day, every day? Is there more to it than this?

Nope. It has an excellent OCD feel to it!

[Grape Ape]

So wait, you just post what you did that day, every day? Is there more to it than this?

You're really over thinking this.

[chaos]

So wait, you just post what you did that day, every day? Is there more to it than this?

It really is that simple. Don't be a woman and try to complicate things. If you read the thread you see that people also share ideas and offer advice, it's a great thread.

[CalvinH]

So wait, you just post what you did that day, every day? Is there more to it than this?

You're really over thinking this.

It really is that simple. Don't be a woman and try to complicate things. If you read the thread you see that people also share ideas and offer advice, it's a great thread.

 

[_aj_]

DB press x 3
Weighted dips x 3
Feet elevated push-ups x 3
Skull crushers x 3
Ring dips x 3
Feet elevated ring push-ups x 3
Band pressdowns (no homo) x 3

[_aj_]

It really is that simple. Don't be a woman and try to complicate things. If you read the thread you see that people also share ideas and offer advice, it's a great thread.

It's true. Chaos taught me something about shrugs that I didn't know and I have been gleefully shrugging pain-free since then. I am olde, but not too old to learn.

[Grape Ape]

Caught a cold from he kids.  7 mile run through questionable neighborhoods while dehydrated and short sleep.

Wasn't great.  Didn't get he "automatic" feeling until mile 5.

[chaos]

It's true. Chaos taught me something about shrugs that I didn't know and I have been gleefully shrugging pain-free since then. I am olde, but not too old to learn.

Sshhhh we don't want people to think we lift.

[_aj_]

Sshhhh we don't want people to think we lift.

Haha! I actually saw "abs" (no homo) yesterday!

[Soul Crusher]

I hour HIIT circuits - 4 miles ruck

[_aj_]

I hour HIIT circuits - 4 miles ruck

In this context, what means "ruck?" How heavy is the pack? What pace do you walk, etc?

[_aj_]

Trap bar rows x 3
Ring pullups x3
T-bar rows x 3
DB rows x 3
Horizontal ring rows with scap retraction (no homo) x 3
Trap bar shrugs x 3
DB shrugs x 3
EZ curls x 7
Partial curls x 3

[Soul Crusher]

In this context, what means "ruck?" How heavy is the pack? What pace do you walk, etc?

35-40 lbs. 

I try for 15-16 min mile pace

[Notsonicemom]

Half marathon very hilly so it was leg day today8 mile recovery run tomorrow

[Grape Ape]

Half marathon very hilly so it was leg day today8 mile recovery run tomorrow

I have a question for you, runner.

I have 13 mile "race" / mud obstacle shit on Saturday.  Could do it now.   Do I continue to train hard until Thursday, or just take it easy.

[chaos]

Squats

SLDL

Front Squats

Goodmornings

[Notsonicemom]

I have a question for you, runner.

I have 13 mile "race" / mud obstacle shit on Saturday.  Could do it now.   Do I continue to train hard until Thursday, or just take it easy.

Noooo don't train hard save your legs, I'd get a good 7 or 8 miler Thursday then do a 2 miler shakeout run Friday. My long training runs I go 60-120 seconds slower than race pace. Sounds fun please tell me how it goes

[Grape Ape]

Noooo don't train hard save your legs, I'd get a good 7 or 8 miler Thursday then do a 2 miler shakeout run Friday. My long training runs I go 60-120 seconds slower than race pace. Sounds fun please tell me how it goes

Thank you for the advice.  Will do a 7 miler on Thurs at slow 10 min pace.

Today I did 25 rounds of one minute of exercise, with 15 sec rest.  Every other set was 1 min treadmill run @ 10 mph.  I figured I'd just do stuff like that this week.

[CalvinH]

Half marathon very hilly so it was leg day today8 mile recovery run tomorrow

I have a question for you, runner.

I have 13 mile "race" / mud obstacle shit on Saturday.  Could do it now.   Do I continue to train hard until Thursday, or just take it easy.

Noooo don't train hard save your legs, I'd get a good 7 or 8 miler Thursday then do a 2 miler shakeout run Friday. My long training runs I go 60-120 seconds slower than race pace. Sounds fun please tell me how it goes

Thank you for the advice.  Will do a 7 miler on Thurs at slow 10 min pace.

Today I did 25 rounds of one minute of exercise, with 15 sec rest.  Every other set was 1 min treadmill run @ 10 mph.  I figured I'd just do stuff like that this week.

Mods please move this to the cardio thread...

[Grape Ape]

Mods, please do not.  Dumbbells were used in a few of the sets.

[CalvinH]

So wait, you just post what you did that day, every day? Is there more to it than this?

Well, start posting already!


...and pics of you lifting in an Iron Maiden t-shirt would be greatly appreciated

[deadz]

Back Day
deadz 135-12
225-10
315-8
405-10
455-3
505-1
455-3
405-6
Seated CG Rows-Stack 3 sets x 12
One arm seated hammer rows-2 plates- 12, 2+25- 10, 3- 10
Wide Pull Downs 180-12,200-10,220-10
CG Pulldowns 180-12, 200-10, 220-8

[_aj_]

Calf complex x 3
Delt complex x 3
Goblet squats x 5
Delt complex x 5
Landmine squat press (no homo) x 3
Supine glute raises (no homo) x 4
Delt complex x 4

[chaos]

Back Day
deadz 135-12
225-10
315-8
405-10
455-3
505-1
455-3
405-6
Seated CG Rows-Stack 3 sets x 12
One arm seated hammer rows-2 plates- 12, 2+25- 10, 3- 10
Wide Pull Downs 180-12,200-10,220-10
CG Pulldowns 180-12, 200-10, 220-8

Still stuck at 500?

Flat Bench

DB Incline

DB Flyes Flat/Incline

Floor Presses

[deadz]

Still stuck at 500?

Flat Bench

DB Incline

DB Flyes Flat/Incline

Floor Presses

Yes, haven't tried any specific routines to bring up my numbers. I like my routine, my back is growing and I am injury free. Whats your 1RM these days?