Author Topic: The Y board lifting thread (Read 2043214 times)

_aj_ · « **Reply #8600 on:** September 13, 2014, 01:34:49 PM »

- 100 rep calf raise
- Yates rows x 4
- ring pullups x 5
- DB rows x 4
- T-bar rows x 4
- ring rows with scap retraction x 4

- 15 minutes HIIT

_aj_ · « **Reply #8601 on:** September 14, 2014, 11:45:01 AM »

- 100 rep calf raise
- DB presses/band pressdown x 5
- dips/band pressdown x 6
- ring push-ups/band pressdown x 6
- regular push-ups x 3

- 15 minutes HIIT

Grape Ape · « **Reply #8602 on:** September 14, 2014, 03:53:56 PM »

5.2 mile woods run - very hilly and rocky

20 circuits x 1 min each, 15 sec rest. Random shit.

_aj_ · « **Reply #8603 on:** September 15, 2014, 06:06:34 AM »

Off Day:

- 100 rep calf raise
- 15 minutes HIIT.

CalvinH · « **Reply #8604 on:** September 15, 2014, 06:44:27 AM »

Fri-bi's
abs

Sat-tri's
abs

chaos · « **Reply #8605 on:** September 15, 2014, 06:34:35 PM »

Squat

Bench

Deadlift

_aj_ · « **Reply #8606 on:** September 16, 2014, 04:17:46 AM »

100 rep calf raise
Goblet squat x 5
Bulgarian split squat x 5
KB swings x 5
15 minutes HIIT

CalvinH · « **Reply #8607 on:** September 16, 2014, 05:12:15 AM »

Iso back
pulldowns
bent over rows
rope pulldowns

abs

chaos · « **Reply #8608 on:** September 16, 2014, 05:29:04 PM »

Shoulders

Arms

Grape Ape · « **Reply #8609 on:** September 16, 2014, 05:54:13 PM »

DB Bench x 4

Weighted Chins x 4 superset Hex DL x 5

Hex DL x 3,1

Defranco Shoulder shocker

_aj_ · « **Reply #8610 on:** September 17, 2014, 07:07:24 AM »

- 100 rep calf raise
- giant set: close-grip bench press/band pressdown x 4
- super set: EZ Curls/band pressdown x 6
- skull crushers x 4
- super set: hammer curls/band pressdown x 6
- 15 minutes HIIT

_aj_ · « **Reply #8611 on:** September 18, 2014, 07:44:44 AM »

- 100 rep calf raise
- giant set: DB lateral raise/barbell front raise/band face-pulls x 4
- giant set: DB OHP/face-pulls x 5
- giant set: prone trap raise/trap bar shrugs/db shrugs x 4

chaos · « **Reply #8612 on:** September 18, 2014, 05:00:48 PM »

Squat

Bench

Dead

Military Press

CalvinH · « **Reply #8613 on:** September 19, 2014, 05:07:23 AM »

Hammer incline
hammer chest
db bench

abs

_aj_ · « **Reply #8614 on:** September 20, 2014, 05:06:44 AM »

Yesterday: Day Off

100-rep calf raise
30 minutes HIIT
900 foot farmers walk x 2

_aj_ · « **Reply #8615 on:** September 20, 2014, 11:32:11 AM »

Today
- 100 rep calf raise
- db bent over rows x 4
- barbell Yates rows x 4
- ring pullups x 4
- db bent over rows x 4
- T-bar rows, slow cadence x 3
- ring rows with scap retraction x 3

15 minutes HIIT
900 foot heavy sled drags x 3

_aj_ · « **Reply #8616 on:** September 21, 2014, 09:35:52 AM »

- 100 rep calf raise
- DB press/band pressdown x 5
- dips/band pressdown x 6
- push-ups/band pressdown x 6
- ring push-ups/band pressdown x 3

15 minutes HIIT.
900 foot farmer's walk x 2

Grape Ape · « **Reply #8617 on:** September 21, 2014, 01:01:19 PM »

Yesterday:

Box squat 10 sets / 2 reps
Goblet Squat 3 x 12

30 circuits 45 sec each / 15 sec rest. Used GR1 for first 10.

Grape Ape · « **Reply #8618 on:** September 21, 2014, 04:35:46 PM »

8.75 mile run @1:11.52

Giant/drop set

10 TRX Rows / 10 push, 9/9 8/8 to 1/1 consecutive no rest
50 crunch
30 sec atomik bomb hang
1 lone 30" box jump for no reason

Grape Ape · « **Reply #8619 on:** September 22, 2014, 01:57:25 PM »

DB Bench x 5

Inverted row 3 x 10 superset landmine press 3 x 10

10 sprints 20 sec / 15 rest 10-11 mph

chaos · « **Reply #8620 on:** September 22, 2014, 05:28:59 PM »

Squats

SLDL

Leg Press

Grape Ape · « **Reply #8621 on:** September 23, 2014, 05:06:57 AM »

Mods, change thread title to: "Grape Ape / Chaos / AJ workout and Clavin sometimes does curls"

_aj_ · « **Reply #8622 on:** September 23, 2014, 06:39:55 AM »

- 100 rep calf raise
- goblet squats x 5
- Bulgarian split squats x 5
- supine glute bridge (no homo) x 5

- 15 minutes HIIT.

Grape Ape · « **Reply #8623 on:** September 23, 2014, 07:14:12 AM »

Quote from: _aj_ on September 23, 2014, 06:39:55 AM

- 100 rep calf raise
- goblet squats x 5
- Bulgarian split squats x 5
- supine glute bridge (no homo) x 5

- 15 minutes HIIT.

So, goblet squats. Do you reach a point where you just add reps. I want to get the benefit of these, but feel like I could max out the weight I have rater quickly. I've just been doing sets of 12 slightly below parallel.

_aj_ · « **Reply #8624 on:** September 23, 2014, 07:47:31 AM »

Quote from: Grape Ape on September 23, 2014, 07:14:12 AM

So, goblet squats. Do you reach a point where you just add reps. I want to get the benefit of these, but feel like I could max out the weight I have rater quickly. I've just been doing sets of 12 slightly below parallel.

My lower back and knees are a major problem for me from doing back squats for so many years, so yes. I do a lot of slower reps ATG and keep the tension on. Right now, I would like to do front squats too, but my shoulder injury is keeping me from setting the bar properly. Oddly, holding the kettle bell, even my 40kg one, isn't as uncomfortable as trying to hold on to the bar across my delts.

My leg workout is the most mentally taxing because of all the injury minefields that I tiptoe around. Even BSS were giving me some lower back warnings this morning due to the mono-lateral nature of the exercise.

I have resigned myself that I will never have tree-trunk thighs, but I need to find a way to get a decent leg w/o in somehow.