The Y board lifting thread

[njflex]

chest
fdb press
incl smith
dips
sit up chest press
cables crossovers

tris
overhead rope extensions
reverse pulldowns
close grip bench
cable extension one handed  x2 finish

abs

[CalvinH]

Hammer incline
chest machine
hammer incline
flys

abs

[njflex]

Hammer incline
chest machine
hammer incline
flys

abs

hammer boy,,,

[CalvinH]

hammer boy,,,

Had more then a couple of drinks after my game Sunday night

[njflex]

Had more then a couple of drinks after my game Sunday night

LOL..LIVING THE GOOD LIFE,,LA DOLCE VITA,,,

[Grape Ape]

No training for six days.   Orthopedic on Thurs......

[njflex]

No training for six days.   Orthopedic on Thurs......

GET WELL,,,

[Grape Ape]

GET WELL,,,

Thanks, buddy.   I went to an orthopedic on Tues, who told me it was two impingements in my shoulder, and that I could resume my normal exercise without injury.  Like a dumb ass, I went to the gym the next day, and did my usual mix of stuff, but did just two sets of heavy DB presses, then back off for three higher rep sets on the decline ego hammer press.

Knew about two hours after that something was really wrong, and the who AC joint swelled up.  Range of motion is now very limited in the left and hurts all the time.  I have another appt Thursday with a doc who has worked with the Patriots, so this should be better.  I'll ask him for some hgh just for fun.

I think I might be limited to legs only for awhile, so it will actuall be kind of fun to just do them 2x week, and use the time off  to get better at running/trails and builidng endurance.

On thre bright side, it gave me an excuse to build one of these.  Hit the plumber supply store this morning:    

[CalvinH]

No training for six days.   Orthopedic on Thurs......

Good luck.

[Grape Ape]

Good luck.

Thank your, sir. Thing is, I've been able to play softball normally.  But after Wednesday, it's not going to be the case.

[chaos]

BBell Bench

DB Incline

DB Incline Flyes

Lockouts

OH Rope Ext

DB Ext

[Mr Nobody]

Mowed sum yards.

[wes]

7/2/12

Quads,Hamstrings,Calves:

Quads:
Unilateral Leg Press:
5 X 20,15,12,10,15

Leg Extensions:
5 X 15,12,10,8,15

Hamstrings:
Seated Leg Curls:
4 X 20,15,12,15

Lying Leg Curls:
3 X 20 (constant weight,short rest periods)

Calves:

Super-Set :
{Leg Press Calf Raise:
4 X failure followed by half reps to failure on all sets
{Cybex Rotary Calf Machine:
4 X failure followed by half reps to failure on all sets

[wes]

7/3/12

Chest & Back:

Super-Set # 1:
{Smith Inclines:
4 X 12,10,8,12
{Front Pulldowns:
4 X 12 (constant weight)

Super-Set # 2:
{Cybex Seated Bench Machine:
4 X 12,12,8,12
{Cybex Seated Rowing Machine:
4 X 12,12,10,10

Flyes:
2 X 12,10

Dumbell Pullovers:
2 X 12,10

Gym`s closed today,so we combined chest with back.

[wes]

Thanks, buddy.   I went to an orthopedic on Tues, who told me it was two impingements in my shoulder, and that I could resume my normal exercise without injury.  Like a dumb ass, I went to the gym the next day, and did my usual mix of stuff, but did just two sets of heavy DB presses, then back off for three higher rep sets on the decline ego hammer press.

Knew about two hours after that something was really wrong, and the who AC joint swelled up.  Range of motion is now very limited in the left and hurts all the time.  I have another appt Thursday with a doc who has worked with the Patriots, so this should be better.  I'll ask him for some hgh just for fun.

I think I might be limited to legs only for awhile, so it will actuall be kind of fun to just do them 2x week, and use the time off  to get better at running/trails and builidng endurance.

On thre bright side, it gave me an excuse to build one of these.  Hit the plumber supply store this morning:      

Sorry to hear it buddy,stay positive and kill those legs until you recover.

All the best! 

[The Showstoppa]

Stained the new part of the deck.....supersetted with 12oz curls.  Brutal....

[wes]

LOL 

[chaos]

On thre bright side, it gave me an excuse to build one of these.  Hit the plumber supply store this morning:    

Dumbest thing ever. A real safety squat bar is bent on the ends for a reason, unless you plan on putting 90's on the ends to step down and permanently fixing the center support piece so the bar doesn't spin inside the larger OD, nevermind that those hose clamps are pure shit and will surely break or strip if you use any kind of significant weight.

My opinion......find a new design, that one in the video sucks ass.

[Grape Ape]

Dumbest thing ever. A real safety squat bar is bent on the ends for a reason, unless you plan on putting 90's on the ends to step down and permanently fixing the center support piece so the bar doesn't spin inside the larger OD, nevermind that those hose clamps are pure shit and will surely break or strip if you use any kind of significant weight.

My opinion......find a new design, that one in the video sucks ass.

This is the advice I needed.   First, I thought the hose clamps were stupid as well, so I bought these which will not move:



I was wondering if the spin would be a problem, but I haven't used it yet.  If it is, I can get that piece welded cheap, so that's easy.  

I noticed most were bent as well.  What is that purpose?  I could modify it if it's absolutely vital.

And shit, I gave a low offer to a guy on Craigslist for a Westside safety squat bar and he countered with $150.   Wondering if I should just buy that.   My total on parts was $85, and I could return $60 of them.

[chaos]

The purpose of the bend is to put the weight forward towards the center of your body, you can actually stand up straight with no hands on the bar, that's actually how I use ours. I don't think I've ever seen a straight one, though honestly I've never spent time looking for one. For $ I'd just buy the Westside one, it'll save you the hassle of cutting the pipe and buying more fittings to angle the weights forward. If you have it done straight already, I'd say go ahead and do a test and put a 45 on each side and see if you can stand up straight with no hands on the bar. I bet not, as there is no difference between that and a regular bar except some spinning handle contraption in the middle. The try the same thing when you get the Westside bbell.

BTW, typically a safety squat bar weighs 65lbs.

[CalvinH]

Tue-
good mornings
iso-rows
pulldowns
superset-dont even know what its called

abs

[Grape Ape]

The purpose of the bend is to put the weight forward towards the center of your body, you can actually stand up straight with no hands on the bar, that's actually how I use ours. I don't think I've ever seen a straight one, though honestly I've never spent time looking for one. For $ I'd just buy the Westside one, it'll save you the hassle of cutting the pipe and buying more fittings to angle the weights forward. If you have it done straight already, I'd say go ahead and do a test and put a 45 on each side and see if you can stand up straight with no hands on the bar. I bet not, as there is no difference between that and a regular bar except some spinning handle contraption in the middle. The try the same thing when you get the Westside bbell.

BTW, typically a safety squat bar weighs 65lbs.

Yeah - I watched a couple box squat videos the other day, and a bunch of guys lift the weight up before they grab the handles, so you can see the balance.  I don't know if that's necessarily vital to me, or if I just need a way to hold a bar on my back while my shoulder heals.  I asked the guy to email me a pic, so I'll probably go with that.  Then, I just need to build a 14"" box, with a 3" one to stack and I think I have everything I need for my home gym, although I may add a few bands.

[Grape Ape]

Tue-
good mornings
iso-rows
pulldowns
superset-dont even know what its called

abs

This is my injury recovery thread.  Please move this stuff elsewhere.

[CalvinH]

This is my injury recovery thread.  Please move this stuff elsewhere.

 

[chaos]

Yeah - I watched a couple box squat videos the other day, and a bunch of guys lift the weight up before they grab the handles, so you can see the balance.  I don't know if that's necessarily vital to me, or if I just need a way to hold a bar on my back while my shoulder heals.  I asked the guy to email me a pic, so I'll probably go with that.  Then, I just need to build a 14"" box, with a 3" one to stack and I think I have everything I need for my home gym, although I may add a few bands.

The thing is with the one in the video you will have to use your arms to hold it, including your shoulder,  the Westside one you can keep your hands down low, no pressure on the shoulder.

On a side note after you heal, you can load the shit out of the safety bar, hold on to the side of the rack and squat using your arms to help you lift.