Author Topic: The Y board lifting thread (Read 2057551 times)

Grape Ape · « **Reply #4850 on:** April 25, 2012, 06:43:55 PM »

Quote from: wes on April 25, 2012, 05:41:12 PM

Wed.

Deadlifts:
4 X 12,8,8,8 (just starting these again so nothing heavy)

Coincidently, I started conventional deadlifts today as well. I'll probably do them for about 4-6 weeks. This is the first time I've done them with my hands outside my legs too. I've only done sumo / trap bar one I learned how to actually do them correctly. Everything before that was just shit lifting it up off the ground.

Good luck buddy.

njflex · « **Reply #4851 on:** April 26, 2012, 07:19:26 AM »

back
chinups x3 reps 12 per set
tbar row coleman style
low row machine chest on pad
hammer reverse pulldown
pulldown/pullover

bis
triset curl,scottcurl machine,hammers 3x around

abs

wes · « **Reply #4852 on:** April 26, 2012, 10:44:37 AM »

Quote from: Grape Ape on April 25, 2012, 06:43:55 PM

Coincidently, I started conventional deadlifts today as well. I'll probably do them for about 4-6 weeks. This is the first time I've done them with my hands outside my legs too. I've only done sumo / trap bar one I learned how to actually do them correctly. Everything before that was just shit lifting it up off the ground.

Good luck buddy.

Thanks bud,same to you!!

My back from neck to hips is sore with a deep soreness and I went light!!!

wes · « **Reply #4853 on:** April 26, 2012, 10:47:22 AM »

Thurs.

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

Laterals Behind Back:
3 X 20,12,8,drop weight for 12 more

Lateral Raise:(from outside thigh)
3 X 20,15,20

Face-Pulls:
4 X 12-20

Dumbell Front Raise:
3 X 12-15

Grape Ape · « **Reply #4854 on:** April 26, 2012, 12:08:51 PM »

Quote from: wes on April 26, 2012, 10:44:37 AM

Thanks bud,same to you!!

My back from neck to hips is sore with a deep soreness and I went light!!!

Only hammies are sore today, but I feel wiped overall. Thought my lower back would be fried, but that could set in tomorrow.

I'm keeping the reps at 5 or less.

chaos · « **Reply #4855 on:** April 26, 2012, 04:49:15 PM »

Rack Pulls

DB Rows

Pulldowns

CalvinH · « **Reply #4856 on:** April 27, 2012, 09:35:24 AM »

Superset-front and rear seated military press
some kind of front raise someone showed me
cables for rear delts
shrugs

abs
cardio

wes · « **Reply #4857 on:** April 27, 2012, 09:43:10 AM »

Fri.

Super-Set # 1:
{Seated Dumbell Curls:
$ x 10-12
{Skullcrushers:
4 X 12

Super-Set # 2:
{Cable Preacher Curls:
4 X 10-12
{Pressdowns:
4 X 20,15,12,20

Super-Set # 3:
{High Cable Crossover Curls:
2 X 12
{Dumbell Kickbacks:
2 X 20

CAPTAIN INSANO · « **Reply #4858 on:** April 27, 2012, 12:00:37 PM »

DB Shoulder Press
DB Laterals
Hammer Strength Shoulder Press
Front Raises
Shrugs

njflex · « **Reply #4859 on:** April 27, 2012, 01:31:04 PM »

delts
superset wider version upright row w/side laterals x4
smith fr press x4
cable side laterals x2

shrugs fr and rear

forearms

calves

chaos · « **Reply #4860 on:** April 27, 2012, 05:38:44 PM »

Military Press

DB Side Lat

Rear Delt Machine

Giant Set: CGBP/Hammer Curls/Rope Pushdowns/Low Cable Curls

Mr Nobody · « **Reply #4861 on:** April 29, 2012, 02:56:12 PM »

Curls.

Fury · « **Reply #4862 on:** April 30, 2012, 07:48:47 AM »

DLs
DB rows
Pulldowns
Good mornings

Cardio

Fury · « **Reply #4863 on:** April 30, 2012, 07:58:33 AM »

Today will be:

DB incline
DB bench
Flies

njflex · « **Reply #4864 on:** April 30, 2012, 12:37:09 PM »

sat legs day
leg press
squat close foot 275 x10,315 x10,365 x8
weighted walking lunges 12 steps per leg
extensions

hams
sit up leg curl
sldl

calves
leg press
sit down calf raise

Grape Ape · « **Reply #4865 on:** April 30, 2012, 12:45:15 PM »

2 hrs flag football Sat night.

Double header softball Sun morning

Another softball double header tonight, then back to the weights.

More sore today than after any workout this winter.

CalvinH · « **Reply #4866 on:** April 30, 2012, 01:06:07 PM »

Fri-preacher curls
cable curls
db curls

skull crushers
pushdowns
tri machine

abs

Sunday I TRIED to go for a 3 mile run.I'm going to be doing one of the warrior/tough mudder runs for charity so I want to be in shape....I have a LONG way to go to get my cardio ready

njflex · « **Reply #4867 on:** April 30, 2012, 01:07:45 PM »

Quote from: Grape Ape on April 30, 2012, 12:45:15 PM

2 hrs flag football Sat night.

Double header softball Sun morning

Another softball double header tonight, then back to the weights.

More sore today than after any workout this winter.

glutton for punishment

...

Grape Ape · « **Reply #4868 on:** April 30, 2012, 01:40:38 PM »

Quote from: njflex on April 30, 2012, 01:07:45 PM

glutton for punishment ...

Yeah, had I paid attention that softball was starting, I would have never committed to football the night before.

wes · « **Reply #4869 on:** April 30, 2012, 01:57:23 PM »

Mon.

Giant-Set:
{Seated Leg Curls:
4 X 12,12,10,8
{Lying Leg Sled:
4 X 12,12,10,8
{Lying Leg Curls:
4 X 12,12,10,8
{Leg Extensions:
4 X 12,12,12,10

Super-Set:
{Adductor Machine:
2 X 20
{Abductor Machine:
2 X 20

Cybex Rotary Calf Machine:
5 X failure,plus half reps to failure

njflex · « **Reply #4870 on:** April 30, 2012, 02:04:32 PM »

Quote from: wes on April 30, 2012, 01:57:23 PM

Mon.

Giant-Set:
{Seated Leg Curls:
4 X 12,12,10,8
{Lying Leg Sled:
4 X 12,12,10,8
{Lying Leg Curls:
4 X 12,12,10,8
{Leg Extensions:
4 X 12,12,12,10

Super-Set:
{Adductor Machine:
2 X 20
{Abductor Machine:
2 X 20

Cybex Rotary Calf Machine:
5 X failure,plus half reps to failure

THE MAN,,,THE MYTH,,,THE,,,,

CAPTAIN INSANO · « **Reply #4871 on:** April 30, 2012, 02:48:00 PM »

DB Bench
DB Inclines
Pec Dec
DB Flies

chaos · « **Reply #4872 on:** April 30, 2012, 04:29:23 PM »

Squats

Leg Ext

SLDL

Calves

CalvinH · « **Reply #4873 on:** May 01, 2012, 07:55:25 AM »

Incline bench
hammer bench
cable flys
chest machine

abs

Grape Ape · « **Reply #4874 on:** May 01, 2012, 08:28:16 AM »

Quote from: CalvinH on May 01, 2012, 07:55:25 AM

Incline bench
hammer bench
cable flys
chest machine

abs

This is not tough mudder type training. We need to fix this.