The Y board lifting thread

[CalvinH]

Shoulder press
front raises
side raises
rear delts
shrugs

abs
cardio

[deadz]

Shoulders
Tris
Traps

[chaos]

Log Press

DB Press

DB Side Lat

BO Rear Delt

DB Curls

BBell Curls

[Grape Ape]

Cortisone shot in right shoulder joint hurt so fucking bad.

Cambered Box squats  8 sets x 2 reps, 1 min rest

TRX inverted row 4 x 12 superset Floor press (1st chest exercise in six weeks)  4 x 12  weak as all shit

Box drop / jump to lower box  3 x 12 superset hammer curl.

[Grape Ape]

Anterior load split squat   4 x 6  superset floor press  4 x 12

RDL 3 x  12 superset Free standing one arm db row 3 x 8  (pause on floor)

1 inch band trip press downs fast x 30 sec superset hammer curl x 8 

Shoulder twinge, shut it down.

[Grape Ape]

Going to build a prowler.  Tons of designs out there ranging from wood, wheelbarrows, or metal.

[wes]

7/31/12

Chest,Abs,Cardio:

Chest:
Dumbell Inclines:
60-12
70-10
70-10
60-12

(Please don`t laugh at these poundages,I haven`t done these in about a year or so..........the 70`s felt like a ton!     

My best is the 100`s for a set of 5,followed by another set of 3,and this is at around 170 pounds,cleaning the dumbells myself and flopping back on the bench hoping I land correctly .....no knee kick involved.

Anyway,not gonna` go past the 80`s for sets of 8-10 once I get my power back up on these...........one of my favorite pec exercises for sure.)

Dumbell Flyes:
40-15
50-10
60-10
45-12

Cable Crossovers:
3 plates-20
4 plates-15
5 plates-12

Cybex Seated Bench Press Machine:
1 X failure with 8 plates

Abs:

Tri-Set:
{Rope-Crunches:
2 X failure with 11 plates
{Crunches:
2 X failure
{Hanging Leg Raise:
2 X failure

Cardio:
Walked 22 minutes on inclined treadmill.

[wes]

8/1/12

Back + Cardio:

Back:

V-Bar Pulldowns:
10 plates-15
13 plates-12
17 plates-5 (was hoping to get 8 here)
12 plates-12

Cybex Seated Row Machine:
8 plates-15
10 plates-12
12 plates-12
9 plates-12

Dumbell Pullovers:
65-12
80-10
95-6

Seated Cable Rows:
2 X 15 with 8 plates.......hold at chest and squeeze upper back for a 5 count

Straight-Arm Pulldowns:
2 X 15 with 7 plates



Cardio:
20 minutes walking on inclined treadmill.

[wes]

8/2/12

Shoulders,Cardio:

Shoulders:

Pre-Exhaust Quad-Set:

{Cybex Seated Lateral Machine:
3 X failure
{Cybex Seated Press Machine:
3 X failure
{Cybex Seated Lateral Machine:
3 X failure
{Cybex Seated Press Machine:
3 X failure

( I do these two exercises as a Pre-Exhuast Quad-Set,not a Giant-Set as that would entail all of the exercises being different movements.

I go from the lateral machine to the press machine,then back the lateral machine again,then to presses one more time without resting at all........this constitutes one set, which I did in 3 cycles so it`s actually 12 total sets of utter fucking agony.

My fucking delts were on fire...I was tempted to call 911 emergency but said fuck it and got a few more reps.)   

One-Arm Cable Laterals Behind The Back:
3 X 12-15
( I alternate arms non-stop until all three sets are completed......another killer.)

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

Cardio:
Walked for 20 minutes on an inclined treadmill.

[wes]

8/3/12

Triceps/Biceps,Cardio:

Triceps/Biceps:

Super-Set # 1:
{Seated Triceps Extensions: (E-Z Curl Bar)
50-15
70-12
80-10
60-15
{Cable Preacher Curls:
4 plates-15
6 plates-12
7 plates-10
5 plates-12

Super-Set # 2:
{Bent-Forward Cable Extensions: (V-Handle)
7 plates -15
9 plates-12
10 plates-12
{Standing Cable Curls:
6 plates-12
8 plates-12
7 plates-12

Super-Set # 3:
{Pressdowns: (Straight Bar)
4 plates-30
5 plates-20
{Hammer Curls:
30-12
35-12


Cardio:
Walked a quick mile on outdoor track.

[chaos]

Going to build a prowler.  Tons of designs out there ranging from wood, wheelbarrows, or metal.

Metal is the way to go. Can your shoulder handle that?

Wtf wes I can hardly remember my last workout, let alone all that shit you do with the volume and the weights...you must carry a notebook with your gallon jug of water, huh?

[wes]

8/4/12

Cardio,Abs,Lower Back,Neck:

Cardio:
Walked for 45 minutes on inclined treadmill.

Abs:
Tri-Set:
{Rope-Crunches:
3 X failure with 12 plates
{Crunches:
3 X failure
{Hanging Leg Raise:
3 X failure

Lower Back:
Hyperextensions:
3 X failure with bodyweight (did these extra slow and held at the top for a 3 count squeezing the glutes and erectors)

Cybex Back Extension Machine:
150-20
170-15
190-12

Neck:
Nautilus 4-Way Neck Machine:
2 X high reps in all 4 positions

[wes]

Metal is the way to go. Can your shoulder handle that?

Wtf wes I can hardly remember my last workout, let alone all that shit you do with the volume and the weights...you must carry a notebook with your gallon jug of water, huh?

Dude,I can`t remember my fucking name half the time,but weirdly enough,I never forget a single rep of my workouts.

Guess I should get a life or some strange shit like that,but then I`d be normal and wouldn`t know how to act! 

[Grape Ape]

Metal is the way to go. Can your shoulder handle that?

I agree, but I'd probably have to get a welder.  I've seen some where the take the "T" portion of a weight bench, and just add handles and sled pieces.

Shoulder should be good to resume normal stuff in a few weeks.  I started with floor presses, since it make it impossible to over extend.

[chaos]

I agree, but I'd probably have to get a welder.  I've seen some where the take the "T" portion of a weight bench, and just add handles and sled pieces.

Shoulder should be good to resume normal stuff in a few weeks.  I started with floor presses, since it make it impossible to over extend.

If you cut/assemble the pieces you can take it to a weld shop and the fee should be pretty cheap if all they have to do is weld it.

[Grape Ape]

If you cut/assemble the pieces you can take it to a weld shop and the fee should be pretty cheap if all they have to do is weld it.

That's the plan.  I actually enjoy using Craigslist, etc to find stuff, so this should be good.  Poles will be from Home Depot, the rest from the scrap heap.

If you think about it, the Prowler should cost nowhere near what they charge.

Going to get my wife on it.

[bigmc]

8/4/12

Cardio,Abs,Lower Back,Neck:

Cardio:
Walked for 45 minutes on inclined treadmill.

Abs:
Tri-Set:
{Rope-Crunches:
3 X failure with 12 plates
{Crunches:
3 X failure
{Hanging Leg Raise:
3 X failure

Lower Back:
Hyperextensions:
3 X failure with bodyweight (did these extra slow and held at the top for a 3 count squeezing the glutes and erectors)

Cybex Back Extension Machine:
150-20
170-15
190-12

Neck:
Nautilus 4-Way Neck Machine:
2 X high reps in all 4 positions

hows the contest prep going

you on target

[deadz]

Legs-

10 min on bike

leg ext
bb squats
leg press

seated leg curl
unilateral leg curl

calves

[nzmusclemonster]

Finally got footage of powerlifting comp last year 

[booty]

Finally got footage of powerlifting comp last year 

Are you going to the welly comp in sept?

[bigmc]

Finally got footage of powerlifting comp last year 

nz producing the quality lifts in this thread

[nzmusclemonster]

Are you going to the welly comp in sept?

Which one? Are you wanting a date 

[deadz]

chest 16 sets
bi's 9 sets
forearms 4 sets

[chaos]

I guess with no sauce in you 365 just isn't happening huh?

Yoke Walks Speed

Front Squats

SLDL

Leg Ext

Leg Curls

[Fury]

DB incline
DB flat
DB flies
Light bb incline

4 mile run