Author Topic: The Y board lifting thread (Read 2057272 times)

CalvinH · « **Reply #4750 on:** March 25, 2012, 03:33:59 AM »

Played golf for side obliques

outby43 · « **Reply #4751 on:** March 25, 2012, 03:54:24 AM »

Quote from: CalvinH on March 25, 2012, 03:33:59 AM

Played golf for side obliques

I am sure your forearms got work twisting caps off beer bottles. That's how I golf.

Grape Ape · « **Reply #4752 on:** March 25, 2012, 07:04:25 AM »

In honor of Wes and nj, I was going to do a classic split bodypart high volume workout.

Started with DB Bench of 12,10,8,5,7

Went to incline for 12 reps and on the bottom of the first rep, my front shoulders stretched so much I stopped after. They freaking hurt so bad this morning, any time my arm goes across my chest. Probably over extended and now I will try to foam roll / stretch the crap out them.

Did 20 minutes on real bike after just so the workout wasn't a total dud.

njflex · « **Reply #4753 on:** March 25, 2012, 10:19:56 AM »

Quote from: Grape Ape on March 25, 2012, 07:04:25 AM

In honor of Wes and nj, I was going to do a classic split bodypart high volume workout.

Started with DB Bench of 12,10,8,5,7

Went to incline for 12 reps and on the bottom of the first rep, my front shoulders stretched so much I stopped after. They freaking hurt so bad this morning, any time my arm goes across my chest. Probably over extended and now I will try to foam roll / stretch the crap out them.

Did 20 minutes on real bike after just so the workout wasn't a total dud.

careful grape,,,take some alleve go back tommorrow

....

njflex · « **Reply #4754 on:** March 25, 2012, 10:26:31 AM »

quads
hammer v squat nice machine pads on shoulders then down ya go
leg press'
walking lunges
drop extensions set of 10 drop weight 10 more 3x around

hams
lying leg curl
sitting version leg curl

calves
leg press lift
seated calf

Grape Ape · « **Reply #4755 on:** March 25, 2012, 12:56:39 PM »

Quote from: njflex on March 25, 2012, 10:19:56 AM

careful grape,,,take some alleve go back tommorrow ....

Will do. I'm going to squat today.

Impressive pic.

njflex · « **Reply #4756 on:** March 25, 2012, 03:28:04 PM »

Quote from: Grape Ape on March 25, 2012, 12:56:39 PM

Will do. I'm going to squat today.

Impressive pic.

thanx,,sux training through pain,my inner elbow has been off for a bit now,what are gonna do.i'm low key here but i put up all these leg workouts so once in a while show what hard work does.

Grape Ape · « **Reply #4757 on:** March 25, 2012, 03:57:17 PM »

Inner elbow - tendonitis?

njflex · « **Reply #4758 on:** March 25, 2012, 04:10:25 PM »

Quote from: Grape Ape on March 25, 2012, 03:57:17 PM

Inner elbow - tendonitis?

yeah that little bone next to elbow inside,,any reverse movement hurt the shit out of it.

Grape Ape · « **Reply #4759 on:** March 25, 2012, 05:05:49 PM »

Quote from: njflex on March 25, 2012, 04:10:25 PM

yeah that little bone next to elbow inside,,any reverse movement hurt the shit out of it.

If it's tenonitis, you can work through it with a ton of ice and ibuprofin/naprosyn.....but it's annoying.

I decided to wait one more day and did 20 min HIT cardio with two extra 10 mph 30 sec sprints on 8 degree incline afterwards.

Weights tomorrow.

chaos · « **Reply #4760 on:** March 26, 2012, 04:02:24 PM »

Squats

SLDL

CalvinH · « **Reply #4761 on:** March 26, 2012, 05:44:33 PM »

Hammer bench
hammer incline
fly's
overhead extensions
cable pushdowns

Grape Ape · « **Reply #4762 on:** March 26, 2012, 06:31:05 PM »

Squats: 12, 12, 10, 6, 3, 1

Drop set: Wide stance box squat x 5, drop weight x 5 drop weight x 5 drop to 135 for close stance x 12

All I had time for.

njflex · « **Reply #4763 on:** March 26, 2012, 07:17:53 PM »

chest
started with flat flyes change up warm up 40 x12,50x12,60 x10,65x8
fdb press
decl hammer press
bench to neck
dips x2 15 rep set finish

tris
sitdown extension
fr pulldowns
dip machine outer handle
cable side out extensions x2 20 reps

abs

wes · « **Reply #4764 on:** March 26, 2012, 07:22:21 PM »

Pressed for time today,had to cut it short.

Squats:
5 X 15,8,8,8,12

Leg Extensions:
4 X 12,12,10,12,drop and do 8 more

Lying Leg Curls:
4 x 20,15,12,12,plus some half reps on the end of each set

Cybex Rotary Calf Machine:
5 X failure

Grape Ape · « **Reply #4765 on:** March 27, 2012, 10:47:49 AM »

Giant Sets

RDL 10,10,8,8 ---> superset underhand row x 8-10 superset ------hammer iso shoulder press 10,8,6

Gay ass ab/plyo circuit - swiss plank / one leg plyo jump / JC Band baseball swing. 4 circuits

3 rotator cuff circuits.

chaos · « **Reply #4766 on:** March 27, 2012, 04:28:30 PM »

Flat DB Press

BBell Incline

Lockouts

Grape Ape · « **Reply #4767 on:** March 27, 2012, 05:00:19 PM »

Scored an awesome Power Rack and Hex Bar off craigslist today.

I don't think I need the gym anymore.

CalvinH · « **Reply #4768 on:** March 28, 2012, 06:15:32 AM »

Rack deads
cable rows
reverse close grip pulldowns
back machine
reverse close grip pullups
reverse grip curls

Mr Nobody · « **Reply #4769 on:** March 28, 2012, 10:32:07 AM »

Quote from: CalvinH on March 28, 2012, 06:15:32 AM

Rack deads
cable rows
reverse close grip pulldowns
back machine
reverse close grip pullups
reverse grip curls

Damn you just working back now? Getting before SS.

Grape Ape · « **Reply #4770 on:** March 28, 2012, 10:50:48 AM »

Quote from: CalvinH on March 28, 2012, 06:15:32 AM

reverse close grip pullups

AKA: Chinups

CalvinH · « **Reply #4771 on:** March 28, 2012, 11:18:24 AM »

Quote from: Grape Ape on March 28, 2012, 10:50:48 AM

AKA: Chinups

Grape Ape · « **Reply #4772 on:** March 28, 2012, 01:00:35 PM »

Quote from: CalvinH on March 28, 2012, 11:18:24 AM

For chest tomorrow I'm going to do some lying medium overhand grip straight-bar presses.

Grape Ape · « **Reply #4773 on:** March 28, 2012, 05:52:36 PM »

HIT: 1 min jog followed by 30 second sprints. Maxed at 12mph on 2 degree incline.

Shrinking daily.

njflex · « **Reply #4774 on:** March 28, 2012, 06:28:48 PM »

wed
back
hammer machine reverse grip pulldowns
tbar row wide grip
low cable row
standup pad to chest tbar close grip
pulldown/pullover stretch wide bar

rear delts
weighted hypers

bi's
curl bar premade x2
dbcurls x2
scott curl machine x2
rope up curls partial reps x2

abs
's