Author Topic: The Y board lifting thread (Read 2057317 times)

njflex · « **Reply #5125 on:** July 12, 2012, 07:34:09 PM »

delts
side laterals
smith behind neck press
upright row
front raise straight bar

shrugs

forearms
rope rolls
wrist curl

calves
calf raises

wes · « **Reply #5126 on:** July 13, 2012, 01:55:06 AM »

Shoulders & Cardio:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
4 X 20,15,12,15
{Cybex Seated Press Machine:
4 X 15,12,10,12

Behind The Back Lateral Raise:
4 X 20,12,12,20

Face-Pulls:
5 X 20,15,12,12,12

Cardio:

Walked for 16 minutes on inclined treadmill.

CalvinH · « **Reply #5127 on:** July 13, 2012, 04:54:55 AM »

Front shoulder press
behind the neck press
side raises
reverse pec dec
shrugs

abs

wes · « **Reply #5128 on:** July 13, 2012, 11:27:18 AM »

7/13/12

Biceps/Triceps,Cardio:

Super-Set # 1:
{Incline Dumbell Curls:
4 X 12,12,10,10
{Incline Skullcrushers:
4 X 20,15,12,12

Super-Set # 2:
{Cybex Preacher Curls:
3 X 12,12,10
{Bent-Forward Cable Extensions:
3 X 20,15,12

Super-Set # 3:
{Standing Cable Curls:
2 X 12
{Pressdowns:
2 X 20,30

One-Arm Cable Extensions:
3 X 12-15

Cardio:
15 minutes walking on inclined treadmill.

chaos · « **Reply #5129 on:** July 13, 2012, 04:33:55 PM »

Log Press Drop Sets

DB Side Lat

Bradford Presses?

Cheat Curls

Cable Curls Drop Sets

Grape Ape · « **Reply #5130 on:** July 13, 2012, 06:36:47 PM »

Trap bar DL: 8,5,3,2,2,2 ----->superset Neurtal grip DB press with baby weight 5 x 15-20 reps

Rotator cuff work

Hammer Curl

njflex · « **Reply #5131 on:** July 15, 2012, 11:11:33 AM »

quads
leg extensions
hammer v squat feet close
leg press
smith single leg lunges

hams
leg curl
stiff leegged dlifts

calves
seat calf raise drops x3 per set ,,,

deadz · « **Reply #5132 on:** July 15, 2012, 07:11:45 PM »

Leg ext
leg press
squats
seated hamstrings
calves

deadz · « **Reply #5133 on:** July 16, 2012, 02:32:47 PM »

BB bench
Hammer incline
pec dec

ez curl
one arm alt db
one arm precher
rope curls

rev cable curls

wes · « **Reply #5134 on:** July 17, 2012, 03:47:13 AM »

7/16/12

Quads/Hamstrings,Calves:

Super-Set:
{Leg Press:
5 X 20,15,12,10,20
{Nautilus Lying Leg Curls:
5 X 20,15,12,12,12

Super-Set:
{Leg Extensions:
5 X 12,12,12,10,20
{Seated Leg Curls:
5 X 20,15,12,12,20

Adductor Machine:
2 X 20,15

Calves:
Cybex Rotary Calf Extensions:
5 X failure

CalvinH · « **Reply #5135 on:** July 17, 2012, 04:43:10 AM »

Flat bench
hammer incline
decline bench
cables

db curls
preacher curls

abs

Grape Ape · « **Reply #5136 on:** July 17, 2012, 08:02:15 AM »

Working out in my basement sucks.

Box Squats: 1 x 12. 1 x 8 8x2 1 min rest between

Baby weight DB bench, neutral grip. 3 x 15

Box step up 2 x 8 per leg

wes · « **Reply #5137 on:** July 17, 2012, 09:45:05 AM »

7/17/12

Chest,Abs,Cardio:

Chest:
Smith Inclines:
5 X 12,12,10,8,12

Flyes:
4 X 12,12,10,12

Cybex Seated Chest Press:
3 X 8,10,12

Abs:

Tri-Set:
{Rope-Crunches:
2 x 50
{Crunches:
2 X 50
{Hanging Leg Raise:
2 X 15

Cardio:
Walked 20 minutes on inclined treadmill.

njflex · « **Reply #5138 on:** July 17, 2012, 07:33:15 PM »

chest
inc press
fdb press
dips
cable crossovers
hammer lower press

tris
dip machine tri
pushdowns
tri extension sitdown
reverse single arm reverse

abs

chaos · « **Reply #5139 on:** July 18, 2012, 09:29:50 AM »

Been sick, heading in today for revenge.

CalvinH · « **Reply #5140 on:** July 18, 2012, 09:30:15 AM »

Deads
pulldowns
hammer iso rows
back machine

pushdowns
cable tri

abs

deadz · « **Reply #5141 on:** July 18, 2012, 01:55:28 PM »

Overhead DB press
Military press-smith machine
db laterals
cable laterals
rev pec dec
shrugs

Pushdowns
overhead rope
skull crusher machine
alt one arm pushdown

chaos · « **Reply #5142 on:** July 18, 2012, 04:52:12 PM »

Squats

Bench

wes · « **Reply #5143 on:** July 18, 2012, 04:54:56 PM »

7/18/12

Back/Traps,Neck,Cardio:

Back:

Pulldowns:
4 X 15,12,10,12

Lying Barbell Rows:
4 X 10

Dumbell Pullovers:
3 X 12,12,10

Seated Cable Rows:
1 x 15

Traps:

Dumbell Shrugs:
3 X 20,15,12

Neck:
Nautilus 4-Way Neck Machine:
2 x 20 each position

Cardio:
Walked for 20 minutes on inclined treadmill.

CalvinH · « **Reply #5144 on:** July 19, 2012, 04:44:12 AM »

Quote from: chaos on July 18, 2012, 09:29:50 AM

Been sick, heading in today for revenge.

Quote from: chaos on July 18, 2012, 04:52:12 PM

Squats

Bench

njflex · « **Reply #5145 on:** July 19, 2012, 06:19:30 AM »

BACK
CHINS 3X 12-15
REVERSE GRIP TBAR ROW
REVERSE HAMMER PULLDOWN
LOW CABLE ROW
STANDUP PULLOVER/PULLDOWN

WEIGHTED HYPERS
REAR DELTS

BI'S
SCOTT CURL MACHINE
BARBELL CURL
SEATED CURL STRAIGHT BAR ON CABLE ROW ATTACHMENT

chaos · « **Reply #5146 on:** July 19, 2012, 04:41:04 PM »

Deads

Cleans

Pullups

Preacher Curls

DB Curls

wes · « **Reply #5147 on:** July 19, 2012, 05:09:52 PM »

7/19/12

Shoulders,Abs,Cardio:

Shoulders:

Tri-Set:
{Seated Cybex Press:
4 X 20,15,12,12
{Lateral Raise Behind Back:
4 X 20,15,12,12
{Face-Pulls:
4 X 20,15,12,12

Bent-Over Laterals:
1 X 15

One-Arm Cable Laterals Behind Back:
3 X 12 from one arm to the other non-stop until all 3 sets were done.

Abs:

Tri-Set:
{Crunches:
2 x 50
{Lying Leg Raise:
2 x 25
{Roman-Chair Situps:
2 x 20

Cardio:
22 minutes walking on inclined treadmill.

njflex · « **Reply #5148 on:** July 20, 2012, 06:11:40 AM »

delts
front press smith
cable side lateral
cable upright row
behind neck press

shrugs

forearms
calves
standing calf raises
abs..

wes · « **Reply #5149 on:** July 20, 2012, 10:03:06 AM »

7/20/12

Biceps/Triceps,Cardio:

Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
4 X 12,10,8,12
{Dumbell Skullcrushers:
4 X 20,15,12,15

Super-Set # 2:
{Wide Grip Barbell Curls:
3 X 10
{Seated Triceps Extensions:
3 X 20,15,12

Super-Set # 3:
{Cybex Preacher Curls:
2 X 12
{Pressdowns:
2 X 30,20

One-Arm Reverse Pushdowns:
2 x failure alternating arms with no rest

Cardio:
20 minutes walking on inclined treadmill.