Author Topic: The Y board lifting thread (Read 2057555 times)

chaos · « **Reply #4775 on:** March 28, 2012, 06:31:37 PM »

Just because a gym has a bunch of machines doesn't mean you have to use them all every workout.

CalvinH · « **Reply #4776 on:** March 29, 2012, 08:18:49 AM »

Squats
leg extensions
hammy curls
traps

wes · « **Reply #4777 on:** March 29, 2012, 04:00:00 PM »

Getting my car this week so I can soon stop training lile a pansy.

Chest + Back:

Super-Set:
{Cybex Seated Bench Press:
4 X 12,10,8,10
{Cybex Seated Row Machine:
4 X 12,10,8,10

Super-Set:
{Smith Inclines:
3 X 8,10,12
{Lat Pulldowns:
3 X 12 (constant weight)

Crossovers:
2 X 15,12

Straight-Arm Pulldowns:
2 X 20 15

We trained fast,I go you go style.

chaos · « **Reply #4778 on:** March 29, 2012, 04:37:45 PM »

Rack Pulls

DB Rows

CG Pulldowns

Cheat Curls

CalvinH · « **Reply #4779 on:** March 30, 2012, 06:50:02 AM »

Superset,seated front and behind the neck press
side raises
rear pec deck
cable front raises

njflex · « **Reply #4780 on:** March 30, 2012, 09:48:09 AM »

delts
side laterals x5
front press x3
front raise palms up finish position x3
upright row x2

shrugs

calves
standing raise

abs

wes · « **Reply #4781 on:** March 30, 2012, 01:43:58 PM »

Fri. Delts + Arms:

Seated DB Press:
4 X 12,10,8,12

Laterals Behind Back:
4 X 15,12,12,15

Super-Set:
{Face-Pulls:
2 X 15
{Bent-Over Laterals:
2 X 10

Super-Set:
{Seated Alternate DB Curls:
3 X 12,10,12
{Skullcrushers:
3 X 15,12,12

Super-Set:
{Cable Curls::
3 X 12
{Cable French Press:
3 X 15,12,10

Super-Set:
{Cybex PreacherCurls:
3 X 12,10,10
{Pressdowns::
3 X 20,12,1 drop plate for 8 more

chaos · « **Reply #4782 on:** March 30, 2012, 05:44:27 PM »

Parallel Grip Military Press/ ss DB Side Lat

DB Side Raises

Tricep Pushdowns/Cable Curls

Mr Nobody · « **Reply #4783 on:** March 31, 2012, 01:58:32 AM »

Quote from: wes on March 30, 2012, 01:43:58 PM

Fri. Delts + Arms:

Seated DB Press:
4 X 12,10,8,12

Laterals Behind Back:
4 X 15,12,12,15

Super-Set:
{Face-Pulls:
2 X 15
{Bent-Over Laterals:
2 X 10

Super-Set:
{Seated Alternate DB Curls:
3 X 12,10,12
{Skullcrushers:
3 X 15,12,12

Super-Set:
{Cable Curls::
3 X 12
{Cable French Press:
3 X 15,12,10

Super-Set:
{Cybex PreacherCurls:
3 X 12,10,10
{Pressdowns::
3 X 20,12,1 drop plate for 8 more

Damn you must be tired. I just spread sum fertilizer on my yard wore me out.

wes · « **Reply #4784 on:** April 01, 2012, 10:16:33 AM »

Quote from: Mr Nobody on March 31, 2012, 01:58:32 AM

Damn you must be tired. I just spread sum fertilizer on my yard wore me out.

Actually only took me and my partner approximately 90 minutes to complete........we just keep moving.

Once I get my new car I`m going back to 5 days a week so I can go heavier and not cram so much stuff into one session.

CalvinH · « **Reply #4785 on:** April 01, 2012, 11:45:58 AM »

Superset,drag curls,skull crushers...drop sets at the end of bi's
superset,staright bar curls,pushdowns....drop set again on curls

wes · « **Reply #4786 on:** April 02, 2012, 12:59:19 PM »

Mon.

Leg Press:
2 plates a side - 20
3 plates a side - 15
4 plates a side - 12
5 plates a side - 10
6 plates a side - 10
7 plates a side - 8
4 plates a side - 15
3 plates a side - 20

Leg Extensions:
5 X 12-20

Seated Leg Curls:
5 X 10-20

Calf Raise:
5 X failure

njflex · « **Reply #4787 on:** April 02, 2012, 01:42:22 PM »

quads
leg extension 4x start heavy and reps 10/12 range
leg press 4 x reps 8-12 range 4 plates.5,6,7,
squats close stance 225,275.315,365,
walk lunges weight on back

hams
sldl
leg curl

calves seated raise drops 3x 30 rep sets pull plate each drop.

Grape Ape · « **Reply #4788 on:** April 02, 2012, 02:03:09 PM »

Went out to pick up the hex bar I got off craigslist. Guy was selling since his son started going to the gym and he didn't want to pay twice. When I got there, he had a lot of speciatly items like fat bars etc...

Told me his son just did a power lifting comp where he squatted 402, benched 297 and DL'd 375. Not bad lifts. Then the kid came down to help. He was 15 years old, and weighed about 190 at 5'7-8. Saw the video of the squat. Damn impressive.

chaos · « **Reply #4789 on:** April 02, 2012, 05:14:52 PM »

Squats

SLDL

Leg Ext/Lying Ham Curls SS

Grape Ape · « **Reply #4790 on:** April 02, 2012, 05:16:55 PM »

DB press x 5

3x Split squat superset with BB Row

3x giant set RDL - underhand row - landmine press

wes · « **Reply #4791 on:** April 02, 2012, 06:03:58 PM »

Quote from: Grape Ape on April 02, 2012, 02:03:09 PM

Went out to pick up the hex bar I got off craigslist. Guy was selling since his son started going to the gym and he didn't want to pay twice. When I got there, he had a lot of speciatly items like fat bars etc...

Told me his son just did a power lifting comp where he squatted 402, benched 297 and DL'd 375. Not bad lifts. Then the kid came down to help. He was 15 years old, and weighed about 190 at 5'7-8. Saw the video of the squat. Damn impressive.

15 years old?

I hate people like that!

chaos · « **Reply #4792 on:** April 03, 2012, 04:28:22 PM »

Flat Bench ss DB Flyes

DB Incline Press ss DB Incline Flyes

Standing Cable Flyes ss Pushdowns

Lock Outs ss CGBP

njflex · « **Reply #4793 on:** April 03, 2012, 05:33:25 PM »

chest
fdb press
hammer decline press
smith bench to neck
cable crossovers

tris
dip pushdown machine
overhead rope extensions
pushdown wide grip
reverse pulldown single arm

abs

Grape Ape · « **Reply #4794 on:** April 03, 2012, 05:34:06 PM »

Tabata cardio on treadmill.

CalvinH · « **Reply #4795 on:** April 04, 2012, 10:23:22 AM »

T-bar
hammer iso rows
reverse,close grip pulldowns
machine for lower back
machine for tri's
pushdowns

abs

Grape Ape · « **Reply #4796 on:** April 04, 2012, 11:02:54 AM »

Trap bar DLs - 12,8,8,6,1 - Superset close grip bench 12,8,8,8

Single arm pulldown 10,10,8 superset band jumps x 10

Ballpushups ------> shrugs 3 set

Abs

wes · « **Reply #4797 on:** April 04, 2012, 01:41:10 PM »

Smith Inclines:
7 X 12,10,6,2,1,12,12

Flyes:
4 X 12,8,8,12

Lat Pulldowns:
4 X 12,10,8,12

Seated Cable Rows:
3 X 12,10,15

Dumbell Pullovers:
2 X 12,8

Grape Ape · « **Reply #4798 on:** April 04, 2012, 01:52:14 PM »

You did a max-rep on Smith Inclines?

Seems dangerous.

Of course, I'm biased against that machine, so what do I know?

wes · « **Reply #4799 on:** April 05, 2012, 04:38:18 AM »

Quote from: Grape Ape on April 04, 2012, 01:52:14 PM

You did a max-rep on Smith Inclines?

Seems dangerous.

Of course, I'm biased against that machine, so what do I know?

It was heavy,but I could have done a bit more.

I took a two month forced layoff and just trying to get my strength back to where it was prior to the layoff........almost there thank God.