The Y board lifting thread

[_aj_]

Back:
- barbell rows x 4
- Ring pull-ups x 4
- DB rows x 4
- Horizontal ring rows x 4
- T-bar rows x 4

15 minutes HIIT Concept2 rower/airdyne bike.

[Donny]

Back:
- barbell rows x 4
- Ring pull-ups x 4
- DB rows x 4
- Horizontal ring rows x 4
- T-bar rows x 4

15 minutes HIIT Concept2 rower/airdyne bike.

solid workout..i like it. I know you posted it before. or a variation.

[Soul Crusher]

This guy is a mentor to me.  I met him once, have his books, etc.   He changed up everything I used to do and it helped a ton. 

[_aj_]

solid workout..i like it. I know you posted it before. or a variation.

I was doing a 3 day split: push/pull/legs, with decent volume, training 6x/week. Each bodypart twice a week. I am dialing it down to a 5 day split once a week. My fucking shoulders are killing me. With a little juice, my muscles were recovering and growing fine, but my joints, ligaments and tendons were not.

Adding a little HIIT at the end of the weights too. The whole thing took an hour.

[Lobstah]

Since I am thinking about squats:
I was just talking to a coworker about squatting, and how much my knees ache (feels like my joints are dry and creaky or something) whenever I bump the weight up significantly. He suggested that I still do my regular back squats when the goal is hypertrophy, but since I do periodize my training, that I use front squats for my volume training. He said since it changes the way I load the muscle and since I will, out of necessity, have to drop the weight a bit for front squats anyway, that it should help to spare my knees somewhat Any thoughts on this? Bodybuilding is cool, but being able to walk is cooler.

[chaos]

Flat Bench

DB Incline

Floor Presses

Rope Pushdowns

[Soul Crusher]

1 hour HIIT

[_aj_]

DB press x 6
Feet elevated push-ups x 6
Feet elevated ring push-ups x 6

20 minutes HIIT.

Trying to get used to my each-bodypart-once-a-week-20-sets-max volume limits. I feel like I am not doing enough, but I need to back off for joint health reasons for a month or two before I go back to volume.

[CalvinH]

Mon was chest,Tues was back.


...my lifts are what my warm ups use to be

[Soul Crusher]

http://www.amazon.com/Official-Bas-Rutten-O2Trainer-Green/dp/B00CXS7B04/ref=sr_1_2?ie=UTF8&qid=1409174493&sr=8-2&keywords=bas+rutten


any of you guys ever use the Bas Rutten 02 Trainer?

[chaos]

http://www.amazon.com/Official-Bas-Rutten-O2Trainer-Green/dp/B00CXS7B04/ref=sr_1_2?ie=UTF8&qid=1409174493&sr=8-2&keywords=bas+rutten


any of you guys ever use the Bas Rutten 02 Trainer?

lol

[Soul Crusher]

lol

Bas Rutten - look him up.

[_aj_]

Bas Rutten - look him up.

Woah, I think he's serious.

[Soul Crusher]

Woah, I think he's serious.

The stupid looking thing got good reviews.   His CD workout on audio are very good - have done those too

[chaos]

Bas Rutten - look him up.

[_aj_]

Close-grip bench press x 4
Band press downs x 4
EZCurls (up to 155) x 5
Band pressdowns x 5
Skull crushers x 4
Band pressdowns x 4
Triple set: EZ Curls, band pressdowns, hammer curls x 3

[Grape Ape]

DB Press superset box squat
Pullup superset goblet squat
Giant set: one arm db row / band press down for tricep / hammer curl to press
band pull

[chaos]

Banded Deads

Pullups

BBell Rows

Chest Supported Rows

[_aj_]

Yesterday
- close grip bench/band pressdowns x 4
- EZ curl/band pressdowns x 5
- skull crushers/band pressdowns x 4
- EZ curl/hammer curl/band pressdowns burnout x 3


Today
NO HOMO coverages on all:

- barbell calf raises x 5
- goblet squat with weighted vest x 5
- Bulgarian split squats x 3
- Landmine squat-press x 3

15 minutes HIIT.

[benchmstr]

Yesterday
- close grip bench/band pressdowns x 4
- EZ curl/band pressdowns x 5
- skull crushers/band pressdowns x 4
- EZ curl/hammer curl/band pressdowns burnout x 3


Today
NO HOMO coverages on all:

- barbell calf raises x 5
- goblet squat with weighted vest x 5
- Bulgarian split squats x 3
- Landmine squat-press x 3

15 minutes HIIT.

thats part of what i do everynight as part of my 2nd workout...i wear my plate carrier instead of a weighted vest though

bench

[chaos]

Military Press/Push Press/Jerks

DB Side Lat

DB Side Pulls

[CalvinH]

Since I am thinking about squats:
I was just talking to a coworker about squatting, and how much my knees ache (feels like my joints are dry and creaky or something) whenever I bump the weight up significantly. He suggested that I still do my regular back squats when the goal is hypertrophy, but since I do periodize my training, that I use front squats for my volume training. He said since it changes the way I load the muscle and since I will, out of necessity, have to drop the weight a bit for front squats anyway, that it should help to spare my knees somewhat Any thoughts on this? Bodybuilding is cool, but being able to walk is cooler.

Don't do much front squats...chaos could probably give a better answer.

Thur was shoulders and traps
Fri was arms


....sucks when ny max right now use to be my warm up

[_aj_]

- DB side laterals x 4
- barbell front raises x 4
- DB military press x 4
- prone trap raise x 4
- trap bar shrugs x 4
- DB shrugs x 4
- supine glute bridges x 4
- single leg Romanian deadlifts x 4

[chaos]

Since I am thinking about squats:
I was just talking to a coworker about squatting, and how much my knees ache (feels like my joints are dry and creaky or something) whenever I bump the weight up significantly. He suggested that I still do my regular back squats when the goal is hypertrophy, but since I do periodize my training, that I use front squats for my volume training. He said since it changes the way I load the muscle and since I will, out of necessity, have to drop the weight a bit for front squats anyway, that it should help to spare my knees somewhat Any thoughts on this? Bodybuilding is cool, but being able to walk is cooler.

Either way you're using your knees. I prefer to mix up squats anyways, front/rear/pause/banded/box/safety bar....weights and reps ranges depend on how I feel. Do you take any supplements for your joints?

[Soul Crusher]

GR Light - that shit was no joke.   Reverse bear crawls up stairs w pack on , a lot of carrying heavy shit, running,, etc.  14 miles 6 hours