The Y board lifting thread

[_aj_]

- Yates BB row x 4
- Ring pull-ups x 4
- DB Rows x 4
- T-bar rows x 4
- Ring inverted rows x 4

15 minutes HIIT

[chaos]

Squat

Bench

Deadlifts

[Grape Ape]

Hex Bar deads 5 x 5
Anterior load split squat 5 x 5

Kettlebell swing / push up superset.....start with 12 swings/12 pushups, then 11/11, etc to one.  No rest.

Rotator cuff work.

[chaos]

Squats

Bench

Deadlifts

All banded

[_aj_]

ARMS DAY!

• Close grip bench press x 4
• band pressdowns x 4
• EZ Curls x 6
• band pressdowns x 5
• Skull crushers x 4
• hammer curls x 6
• band pressdowns  x 6

[CalvinH]

ARMS DAY!

• Close grip bench press x 4
• band pressdowns x 4
• EZ Curls x 6
• band pressdowns x 5
• Skull crushers x 4
• hammer curls x 6
• band pressdowns  x 6

Arms day should be done on Friday with curls being done in the squat rack

[CalvinH]

Hammer bench
hammer incline
hammer decline
cables
abs

[_aj_]

Arms day should be done on Friday with curls being done in the squat rack

Since I only have one rack in my basement, and it is a squat rack, I at least got that part right.

[Grape Ape]

6 mile run, sub 8.

[chaos]

6 mile run, sub 8.

Hours?

[Grape Ape]

Hours?

Yes.

[chaos]

Yes.

I might be able to keep up.

[Grape Ape]

I might be able to keep up.

It's weird, now that I started running, I get the need to "have" to do it.  It actually becomes necessary.  And this is from someone who despised it up until recently.

[chaos]

It's weird, now that I started running, I get the need to "have" to do it.  It actually becomes necessary.  And this is from someone who despised it up until recently.

I ran too much when I was younger, hate it. That's why I mountain bike.

[Grape Ape]

I ran too much when I was younger, hate it. That's why I mountain bike.

The trails I run on are also "official" New England Mountain Bike Assoc. trails and marked.  I see dual suspension mountain bikes going over huge rocks and stuff.  It's really cool.  I've been tempted to drop some $ and do it, but I'm wishy washy between that and a road bike.

Since I'm training for GR Heavy now it's moot - I will be doing tons of walking.

[_aj_]

- seated calf raise x 4
- standing calf raise x 2 (achilles gave a "warning")
- 20-rep goblet squats x 5
- 20-rep KB swings x 5

[chaos]

The trails I run on are also "official" New England Mountain Bike Assoc. trails and marked.  I see dual suspension mountain bikes going over huge rocks and stuff.  It's really cool.  I've been tempted to drop some $ and do it, but I'm wishy washy between that and a road bike.

Since I'm training for GR Heavy now it's moot - I will be doing tons of walking.

Go FS if you're getting a mnt bike.

[CalvinH]

It's weird, now that I started running, I get the need to "have" to do it.  It actually becomes necessary.  And this is from someone who despised it up until recently.

That's fantastic....maybe we should start a cardio thread on the Y to talk about this stuff...


Pullups
reverse grip pulldowns
t-bar
rope pulldown

abs

[Grape Ape]

That's fantastic....maybe we should start a cardio thread on the Y to talk about this stuff...


Pullups
reverse grip pulldowns
t-bar
rope pulldown

abs

I refuse to acknowledge the cardio thread.  Working out is working out.

[chaos]

If only we had a mod on the Y board that kept threads clean and on topic.....danielson??

Squat Lockouts

Floor Press

Rack Pulls

[Grape Ape]

If only we had a mod on the Y board that kept threads clean and on topic.....

Excellent point.  I hereby nominate myself as his replacement.

[_aj_]

- DB lateral raise/barbell front raise/face pulls/band pressdowns circuit x 4
- DB military press/face pulls/band pressdowns circuit x 4
- Prone trap raise/trap bar shrugs/DB shrugs circuit x 4

15 minutes HIIT.

[CalvinH]

Db shoulder press
side raises
front raises
rear delts
shrugs

abs

[Grape Ape]

6 mile run, in the high 7s.

20, one minute circuits, 15 sec rest, mostly with 80lb sandbag / 20 lb medicine ball

[FitnessFrenzy]