Author Topic: The Y board lifting thread (Read 2057523 times)

Grape Ape · « **Reply #4700 on:** March 07, 2012, 07:46:03 AM »

Quote from: wes on March 07, 2012, 06:22:18 AM

Wow,that sucks!!

I used to do declines to the neck after reading about them from Vince Gironda,but I was much younger and even then they bothered my shoulders.

I believe I read it from Gironda too.

I think it's a combination of the angle forcing your elbows out, and the Smith locking you into an unnatural, straight range of motion. Feels like it puts a lot of stress on the clavicle.

But, I have to admit, it was the only exercise I ever did that really felt working that upper chest. Maybe the key is to be flexible, and keep the weight really within a range that can be handled. NJ does them, and he looks better than I ever will, so I'd be interested in hearing his view.

From my standpoint, ever since I adopted the power lifting style of benching, I've had minimal shoulder issues, and I'm someone who has separated my right shoulder twice, and rehabbed the rotator cuff in the left twice.

wes · « **Reply #4701 on:** March 07, 2012, 02:08:28 PM »

Quote from: Grape Ape on March 07, 2012, 07:46:03 AM

I believe I read it from Gironda too.

I think it's a combination of the angle forcing your elbows out, and the Smith locking you into an unnatural, straight range of motion. Feels like it puts a lot of stress on the clavicle.

But, I have to admit, it was the only exercise I ever did that really felt working that upper chest. Maybe the key is to be flexible, and keep the weight really within a range that can be handled. NJ does them, and he looks better than I ever will, so I'd be interested in hearing his view.

From my standpoint, ever since I adopted the power lifting style of benching, I've had minimal shoulder issues, and I'm someone who has separated my right shoulder twice, and rehabbed the rotator cuff in the left twice.

Yeah,you`d definately have to go lighter for sure.

I was entertaining the idea of trying them once again after a lot of years,but I think I`m gonna` pass for my shoulders sake.

wes · « **Reply #4702 on:** March 07, 2012, 02:11:59 PM »

Wed. Chest + Back

Super-Set:
Cybex Seated Bench Machine
12,10,8,10
Cybex Pec-Deck
4 X 12

Smith Inclines:
4 X 10-12

Crossovers:
1 drop-set to failure

Super-Set:
Pulldowns:
4 X 10
Dumbell Pullovers:
4 X 10

Seated Cable Rows:
3 X 10-12

Cybex Close Grip Pulldown Machine:
3 X 10-12

Had to do this fast because of other obligations timewise.......deadlifts begin again next week.

Grape Ape · « **Reply #4703 on:** March 07, 2012, 02:26:17 PM »

HIT Cardio - woodway treadmill

5 min warmup
10 minutes alternate 4mph walk and 30 second 11mph sprints on 2.9 degree incline.
3 min walk on 9 degree incline
Battle Ropes: 4 x 30 second circuit.

njflex · « **Reply #4704 on:** March 07, 2012, 07:27:43 PM »

Quote from: chaos on March 06, 2012, 06:12:14 PM

How many hours do you spend doing that workout?

1 hr 15min or 1:20 tops

njflex · « **Reply #4705 on:** March 07, 2012, 07:29:41 PM »

Quote from: wes on March 06, 2012, 06:44:16 PM

Do these hurt your shoulders nj ?

no,,but you have to play with position on bench to get it comfortable,,great exercise,,,i do keep it rather light and i pump the reps no lock out just slight pause at bottom and reps usually 10/15 i finish with them.yes you should be careful cause they cam jam the shoulder .

CalvinH · « **Reply #4706 on:** March 08, 2012, 08:57:11 AM »

Squats
extensions
hammy curls

chaos · « **Reply #4707 on:** March 08, 2012, 04:39:03 PM »

Rack Pulls

DB Rows

Chest Supported Rows

wes · « **Reply #4708 on:** March 09, 2012, 05:58:28 AM »

Quote from: njflex on March 07, 2012, 07:29:41 PM

no,,but you have to play with position on bench to get it comfortable,,great exercise,,,i do keep it rather light and i pump the reps no lock out just slight pause at bottom and reps usually 10/15 i finish with them.yes you should be careful cause they cam jam the shoulder .

Thanks bud.

chaos · « **Reply #4709 on:** March 09, 2012, 04:10:09 PM »

Military Press

Push Press

DB Side Lat

Seated Rear Delt

Lockouts

Cheat Curls

wes · « **Reply #4710 on:** March 09, 2012, 06:24:03 PM »

Seated Bradford Press-4 x 15,12,8,10
Laterals Behind Back-4 X 20,12,10,15
Face-Pulls-4 x 20,15,12,12
Cybex Seated Lateral Machine-1 drop-set to failure

Seated Alternate DB Curls-3 X 10,8,12
Reverse Curls-3 X 12,10,10

Triceps Pressdowns-2 light sets of 30 reps (triceps are sore as hell from Wednesdays pullovers)

Can`t wait to get over this soreness so I can go heavier.

njflex · « **Reply #4711 on:** March 09, 2012, 06:24:56 PM »

thurs delts
fr press smith
side laterals
fr raise palms down palms up on top end
uprights

shrugs

forearms

njflex · « **Reply #4712 on:** March 09, 2012, 06:25:48 PM »

Quote from: wes on March 09, 2012, 06:24:03 PM

Seated Bradford Press-4 x 15,12,8,10
Laterals Behind Back-4 X 20,12,10,15
Face-Pulls-4 x 20,15,12,12
Cybex Seated Lateral Machine-1 drop-set to failure

Seated Alternate DB Curls-3 X 10,8,12
Reverse Curls-3 X 12,10,10

Triceps Pressdowns-2 light sets of 30 reps (triceps are sore as hell from Wednesdays pullovers)

Can`t wait to get over this soreness so I can go heavier.

go wes,,,,

Grape Ape · « **Reply #4713 on:** March 10, 2012, 06:27:59 AM »

Home workout

Squat: 1 x12 / 3 x 5 / 3 x 1 rep - added weight by hanging dumbbells off olympic set just out of boredom. Made stabilizing the bar challenging.

Incline DB press - 4 x 12 ----superset underhand row - legs elevated.

Giant set - rapid band press x 20 ----> shrug x 8 ------> hammer curl x 8

I need to stop the 5 reps stuff for awhile, and do some volume, I think.

njflex · « **Reply #4714 on:** March 11, 2012, 09:29:53 AM »

sat
quads
warm up 5x leg extensions
close feet smith squat
leg press
dumbell step lunges

hams
lay down leg curl
sit up leg curl

calves
leg press raise
calf raise standup toes out

Grape Ape · « **Reply #4715 on:** March 11, 2012, 03:53:40 PM »

Cardio:

Chopped down large tree for half hour.

wes · « **Reply #4716 on:** March 11, 2012, 05:38:22 PM »

Quote from: njflex on March 11, 2012, 09:29:53 AM

sat
quads
warm up 5x leg extensions
close feet smith squat
leg press
dumbell step lunges

hams
lay down leg curl
sit up leg curl

calves
leg press raise
calf raise standup toes out

Good one dude!!

tomorrow I`m gonna` dig up the old school Golds Gym thread again,fuck all the gh15 drama.

Grape Ape · « **Reply #4717 on:** March 12, 2012, 10:36:42 AM »

DB Bench: 12,8,6,5

Barbell Incline 4 x 10 ----> superset trap bar DL - 8,6,3,1

Barbell step up 2 x 8 (stopped) ----------. superset underhand elevated row 3 x 10

RDL 10,10,8,8 -------> superset Hammer iso shoulder - 10,10,8,6 First MACHINE in ages!!!

njflex · « **Reply #4718 on:** March 12, 2012, 07:41:08 PM »

chest
db press 15,15,10,6
hammer decline 12,10,8
incline flye 10,10,8
dips 15,10.10 last 2 sets weighted
bench to neck smith 2 sets 12,10

tris
pushdowns 12,12,10,7
dip pushdown 12,10,10
overhead rope extensions 12,12,10

abs

wes · « **Reply #4719 on:** March 13, 2012, 05:27:32 AM »

Mon: Quickie Leg Day

Unilateral Leg Press-20,15,12,12
Leg Extensions-20,12,12,12 + drop for 8 more
Super-Set:
Adductor Machine-2 x 15-20
Abductor Machine-2 X 15-20

Lying Leg Curls-20,12,12,8,12,15

Leg Press Calf Raise-6 X failure

Grape Ape · « **Reply #4720 on:** March 13, 2012, 09:55:52 AM »

Quote from: wes on March 13, 2012, 05:27:32 AM

Super-Set:
Adductor Machine-2 x 15-20
Abductor Machine-2 X 15-20

You following a Jane Fonda program or something?

chaos · « **Reply #4721 on:** March 13, 2012, 04:46:03 PM »

Yoke Walks

Sled Pushes

wes · « **Reply #4722 on:** March 13, 2012, 06:35:25 PM »

Quote from: Grape Ape on March 13, 2012, 09:55:52 AM

You following a Jane Fonda program or something?

LOL

I do all kinds of stuff for my legs in the hope that they`ll improve as they truly suck!!

I go heavy on those bad boys though.................. ....pretty tough and they get me sore almost every time I do them.

wes · « **Reply #4723 on:** March 15, 2012, 07:08:32 AM »

Wed.

Smith Inclines-5 x 6-12
Flyes-4 x 10-12
Cybex Seated Bench Press-1 x failure

Lat Pulldowns-4 x 8-15
Seated Rows-4 x 8-12
Straight-Arm Pulldowns-1 x failure

njflex · « **Reply #4724 on:** March 15, 2012, 11:08:24 AM »

back
fr pulldowns
tbar row
low row machine chest to pad
hammer reverse grip pulldown
1 arm dumbell row

weighted hypers
rear delts reverse pec deck

bi's
curls
db curl
lower rope curls
scott curl machine

abs