Author Topic: The Y board lifting thread (Read 2047342 times)

CalvinH · « **Reply #10600 on:** April 10, 2024, 04:27:10 AM »

Db flat bench press
Incline db flyes
Hammer bench
Cable press

Cardio

Hulkotron · « **Reply #10601 on:** April 10, 2024, 11:15:01 AM »

Squats
Calf raises
Knee extensions
Pistol squats (nh)
Some hip "pre-hab" (nh)
Leg raises (nh)
Made some posts

CalvinH · « **Reply #10602 on:** April 11, 2024, 05:25:09 AM »

Pullups
Deads
Hammer over head lat pull down
Hammer row low grip

Abs
Cardio

chaos · « **Reply #10603 on:** April 11, 2024, 05:28:12 PM »

Some back and biceps. Curls are gay.

CalvinH · « **Reply #10604 on:** April 12, 2024, 05:05:20 AM »

Single leg pressses
Dragon squats
Single leg extensions
Abductions
Hammy curls

Cardio

chaos · « **Reply #10605 on:** April 12, 2024, 05:21:09 PM »

Shoulder day

CalvinH · « **Reply #10606 on:** April 13, 2024, 08:29:09 AM »

Bi's
Tri's

Abs
Cardio

Grape Ape · « **Reply #10607 on:** April 13, 2024, 03:14:54 PM »

Week 9 of 10 on Coan program complete.

Made my lift.

chaos · « **Reply #10608 on:** April 15, 2024, 04:40:30 PM »

Lots of stretching, little bit of legs.

chaos · « **Reply #10609 on:** April 16, 2024, 05:20:57 PM »

Chest and tris

CalvinH · « **Reply #10610 on:** April 17, 2024, 05:22:13 AM »

Tired and not feeling great but still did a light chest workout.

CalvinH · « **Reply #10611 on:** April 18, 2024, 03:47:37 PM »

Back yesterday and shoulders today.

chaos · « **Reply #10612 on:** April 18, 2024, 05:01:00 PM »

Back and a bit of biceps.

CalvinH · « **Reply #10613 on:** April 19, 2024, 04:38:30 PM »

Arms today. Tomorrow is a long trail walk with the dog

Grape Ape · « **Reply #10614 on:** April 21, 2024, 02:01:28 PM »

10 week program finished.

Goal attained.

Time to figure out the next three months of training.

illuminati · « **Reply #10615 on:** April 21, 2024, 02:16:16 PM »

Legs today

Approx 15 - 20 mins warm up / stretching

Standing calves on machine
8sets superset with Front squats up to 120kg

Leg press 7sets not including warm ups
Max 450kg × 7+ 1 with hands on knees.

Laying leg curls
5 drop sets & stretching between sets.

Leg extension supersets with back squats
5sets high reps on leg extensions 15+
Max weight back, squats 140kg x 4

Finish with seated leg curls & seated calves
4sets each around 8-12 reps.

Done- gym was empty just me no numpties / no fuckin tripods 🤬🤬🤬
No whores putting me off with leggings wedged up their arse & fanny
& Tits falling out.

Just Me . 😊

Grape Ape · « **Reply #10616 on:** April 21, 2024, 03:02:41 PM »

30 sets of legs would have me not walking right for a week.

chaos · « **Reply #10617 on:** April 22, 2024, 05:09:59 PM »

Leg day!

CalvinH · « **Reply #10618 on:** April 22, 2024, 08:24:28 PM »

Flat bench
Incline db ~~fly's~~ flys
Hammer decline-I know it's a homo exercise but everything else was taken at the time.
Floor db press
4 sets of 10 for each with a couple of warm up with the flat bench.

I almost did the pec deck but didn't want to do two homo exercises in the same workout.

Cardio

illuminati · « **Reply #10619 on:** April 22, 2024, 09:26:26 PM »

Quote from: Grape Ape on April 21, 2024, 03:02:41 PM

30 sets of legs would have me not walking right for a week.

Me also 😊👍🏻

chaos · « **Reply #10620 on:** April 23, 2024, 05:07:56 PM »

Chest and Tris

Grape Ape · « **Reply #10621 on:** April 23, 2024, 06:41:19 PM »

Very light leg workout - deloading a bit this week.

CalvinH · « **Reply #10622 on:** **Today** at 05:53:41 AM »

Pullups-Again trying to get back to 4 sets of 10. Did 10 reps,then 8,6,4
Seal db rows-About 6 sets because I've never done them before and it took a couple of sets to find the right weight.
Hammer upper iso row
Super set behind the head and in front pulldowns.

Abs

Grape Ape · « **Reply #10623 on:** **Today** at 08:52:27 AM »

Quote from: CalvinH on Today at 05:53:41 AM

Pullups-Again trying to get back to 4 sets of 10. Did 10 reps,then 8,6,4
Seal db rows-About 6 sets because I've never done them before and it took a couple of sets to find the right weight.
Hammer upper iso row
Super set behind the head and in front pulldowns.

Abs

It's amazing how pull ups fall off the map on subsequent sets. I have had some supersets after cleans and I could only do 4 as well.

Only gets better if you do them constantly.

Best I ever did was doing this Stu Smith pyramid thing years ago that SC posted.

You do one pull up, two push up, 3 situp.

Then 2/4/6 and keep going until you get to 5 / 10 / 15.....after those, you wait a minute after the situps and run it to 10/20/30. Then you run it back down.

Gives you 100 pull ups, 200 push ups, 300 sit ups and you can knock it out in a little over 30 minutes