Author Topic: The Y board lifting thread (Read 2057419 times)

chaos · « **Reply #5100 on:** July 06, 2012, 04:44:52 PM »

Miltary Press

DB Side Lat

Rear Delt

Shrugs

Fury · « **Reply #5101 on:** July 06, 2012, 04:45:45 PM »

Quote from: CalvinH on July 06, 2012, 12:19:10 PM

Same here,right around 195.

....but a lot bigger and better

Well, in my defense you're 4'8 and I'm 6'1.

CalvinH · « **Reply #5102 on:** July 06, 2012, 08:29:19 PM »

Skull crushers
some kinda tri thing someone showed me
rope push downs

preacher curls
dumbell curls
7's

abs

nzmusclemonster · « **Reply #5103 on:** July 07, 2012, 09:16:08 PM »

Seated db press
Military press
BB front raises
Cable push downs
Close grip bench
7 mile run

bigmc · « **Reply #5104 on:** July 08, 2012, 06:58:01 AM »

Quote from: nzmusclemonster on July 07, 2012, 09:16:08 PM

Seated db press
Military press
BB front raises
Cable push downs
Close grip bench
7 mile run

nz doing 6.99 miles more cardio than me in this thread

Grape Ape · « **Reply #5105 on:** July 08, 2012, 07:56:25 PM »

Box squats with cambered bar: 1 x 5 , 1 x 2, 8 sets x 2 reps, 1 min rest in between
TRX underhand elevated rows: 12,12,9,8

That's it to start. The cambered bar is weird. I have to hold it higher up on my back, and the thing swings. It's also really textured, and cut my back so I had to actually use a pad. Note sweet, stackable boxes with fancy rope handle just made today.....

Yeah, I know. Epic squatting in front of septic shit pipe, monster trailer park duct tape on floor, unexplainable oven mitt on bench......

njflex · « **Reply #5106 on:** July 08, 2012, 08:01:48 PM »

quads
close feet squat
leg press
reverse lunges smith
leg extensions

hams
seated and lying leg curls

calves
leg press calf raise
standing calf raise

CalvinH · « **Reply #5107 on:** July 10, 2012, 04:47:06 AM »

Flat bench
incline bench
decline bench
flys

abs

njflex · « **Reply #5108 on:** July 10, 2012, 05:15:02 AM »

chest
fdb press
sit up chest machine press
incl press
dips
cable crossovers

tris
pushdowns
dip machine tri
sitdown extension machine 'skull crushers kill elbows'this alterative
one arm cable extension

abs

Grape Ape · « **Reply #5109 on:** July 10, 2012, 05:38:06 AM »

Box squats with cambered bar: 1 x 5 , 1 x 2, 8 sets x 2 reps, 1 min rest in between

RDL 3 x 8 superset hammer curl x 8-10

The Showstoppa · « **Reply #5110 on:** July 10, 2012, 11:47:15 AM »

Quote from: Grape Ape on July 08, 2012, 07:56:25 PM

Box squats with cambered bar: 1 x 5 , 1 x 2, 8 sets x 2 reps, 1 min rest in between
TRX underhand elevated rows: 12,12,9,8

That's it to start. The cambered bar is weird. I have to hold it higher up on my back, and the thing swings. It's also really textured, and cut my back so I had to actually use a pad. Note sweet, stackable boxes with fancy rope handle just made today.....

Yeah, I know. Epic squatting in front of septic shit pipe, monster trailer park duct tape on floor, unexplainable oven mitt on bench......

Oh brother, just out of camera shot some shackled teenage girl putting lotion on its back.

wes · « **Reply #5111 on:** July 10, 2012, 02:43:59 PM »

7/9/12

Quads,Hamstrings,Calves:

Quads:
Unilateral Leg Press:
4 X 15
(added weight each set)

Smith Machine Squats:
4 X 10,10,10,12
(Did these with a close stance, non-lock in rapid succession keeping tension on my quads)

Leg Extensions:
4 X 12,12,12,20
(added wt. each set and then dropped weight on the last set)

Hamstrings:
Seated Leg Curls:
4 X 15,12,8,15

Lying Leg Curls:
3 X 15- 20
(constant weight,short rest periods)

Calves:
Smith Machine Calf Raise:
4 X failure followed by half reps to failure on all sets

Leg Press Calf Raise:
4 X failure followed by half reps to failure on all sets

wes · « **Reply #5112 on:** July 10, 2012, 02:47:46 PM »

7/10/12 -Tuesday:

Chest:

Smith Inclines:
4 X 12,12,10,12 (constant weight throughout......"I go,you go" with my training partner,so not much rest between sets)

Pre-Exhaust-Super-Set:
{Cybex Pec-Deck:
3 X 12
{Cybex Seated Bench Machine:
3 X 12,10,8

Cable Crossovers:
2 X 20,15

Abs:

Super-Set:
{Crunches:
2 X failure
{Rope-Crunches:
2 X failure

njflex · « **Reply #5113 on:** July 10, 2012, 02:48:07 PM »

Quote from: wes on July 10, 2012, 02:43:59 PM

7/9/12

Quads,Hamstrings,Calves:

Quads:
Unilateral Leg Press:
4 X 15
(added weight each set)

Smith Machine Squats:
4 X 10,10,10,12
(Did these with a close stance, non-lock in rapid succession keeping tension on my quads)

Leg Extensions:
4 X 12,12,12,20
(added wt. each set and then dropped weight on the last set)

Hamstrings:
Seated Leg Curls:
4 X 15,12,8,15

Lying Leg Curls:
3 X 15- 20
(constant weight,short rest periods)

Calves:
Smith Machine Calf Raise:
4 X failure followed by half reps to failure on all sets

Leg Press Calf Raise:
4 X failure followed by half reps to failure on all sets

im liking this workout master wes reminds me off mine each sat ,,,but i love it.

deadz · « **Reply #5114 on:** July 10, 2012, 07:56:19 PM »

Incline DB
Incline Hammer
Flat BB

BB curls
Alt seated free motion machine curl
One arm precher curl, machine
Rope curls

CalvinH · « **Reply #5115 on:** July 11, 2012, 04:39:18 AM »

Deads
t-bar
hammer iso rows
pulldowns

db skull crushers
one arm cable pushdowns

abs

Grape Ape · « **Reply #5116 on:** July 11, 2012, 07:21:30 AM »

Quote from: The Showstoppa on July 10, 2012, 11:47:15 AM

Oh brother, just out of camera shot some shackled teenage girl putting lotion on its back.

Problem with that?

6 mile bike ride.

wes · « **Reply #5117 on:** July 11, 2012, 01:28:14 PM »

Quote from: njflex on July 10, 2012, 02:48:07 PM

im liking this workout master wes reminds me off mine each sat ,,,but i love it.

Thank you my friend..............now if I could only get my quads to look just half as good as yours do,I`d be happy!

wes · « **Reply #5118 on:** July 11, 2012, 01:30:04 PM »

7/11/12

Back & Traps:

Back:

Lat Pulldowns:
4 X 12,12,10,15
(getting my old strength back)

Seated Cable Rows:
4 X 12,12,10,12

Dumbell Pullovers:
3 X 12,10,8

Straight-Arm Pulldoiwns:
2 X 15-20

Traps:

Dumbell Shrugs:
3 X 15,12,12

chaos · « **Reply #5119 on:** July 11, 2012, 04:14:07 PM »

Cleans

DB Snatch

Hang Cleans

deadz · « **Reply #5120 on:** July 11, 2012, 08:30:25 PM »

cg bench
pushdown
one arm pushdown
overhead rope

overhead db press
side lat cables
side lat db
rev pec dec
shrugs

nzmusclemonster · « **Reply #5121 on:** July 12, 2012, 03:55:37 AM »

Darts
6 pints

CalvinH · « **Reply #5122 on:** July 12, 2012, 05:19:54 AM »

Quote from: nzmusclemonster on July 12, 2012, 03:55:37 AM

Darts
6 pints

Quality workout

njflex · « **Reply #5123 on:** July 12, 2012, 06:09:12 AM »

back
chins
tbar row inner grip
low cable row
single arm db roW
standup pullover/pulldown

weighted hypers
rear delts

bi's
straight bar curls
inc db
scott curl machine
lower rop cable curl

abs

chaos · « **Reply #5124 on:** July 12, 2012, 05:51:07 PM »

Yoke

Prowler Push

CGBP

DB Skullcrushers

Pushdowns Drop Sets