Author Topic: The Y board lifting thread (Read 2057870 times)

wes · « **Reply #5275 on:** August 12, 2012, 05:40:05 AM »

Quote from: bigmc on August 05, 2012, 06:45:38 AM

hows the contest prep going

you on target

I`m looking far far better.

It`s only been around 6 weeks or so,but my abs are coming in nicelly,my shitty quads are bigger and more seperated,pecs,delts,back,arms,all looking right on the money at this point.

I was half-assing it before this and just eating tons of crap,no gear in 8 months time,and no cardio for the same length of time,so all I really needed was to get my head out of my ass and setting a goal has helped bigtime.

Thanks for asking bro.

wes · « **Reply #5276 on:** August 12, 2012, 05:44:43 AM »

8/6/12

Quads,Hamstrings,Calves:

Quads:

Leg Press:
2 plates per side-30 reps
4 plates per side-15 reps
6 plates per side-10 reps
7 plates per side-10 reps
8 plates per side-10 reps **NEW PR **
4 plates per side-15 reps
4 plates per side-15 reps

Previous best with 8 plates had been only 5 reps so I doubled that today.

All deep,knees into chest!

Leg Extensions:
90-15
110-12
100-12
80-12

Unilateral Leg Extensions:
4 plates-
3 plates-
2 plates-

^^^^^^
On these,I got as many as possible with right leg,matched it with the left leg,did right again for as many more as possible,then left again,once more for both right and left legs, and that constituted one set..........did the same thing on the next two sets dropping weight on each one........brutal!

Hamstrings:

Stiff-Legged Deadlifts:
3 X 12 with 135 pounds (standing on wooden platform)

Lying Leg Curls:
70-20
90-15
80-15 (plus half reps to failure)

Seated Leg Curls:
11 plates-15
14 plates-15
12 plates-15

Calves:

Cybex Rotary Calf Machine:
130 pounds-
150 pounds-
170 pounds-
150 pounds-
130 pounds-

^^^On these bad boys,I go to failure as well as half reps to failure at the end of the set,then immediately stretch my calves on a high block.

wes · « **Reply #5277 on:** August 12, 2012, 05:46:06 AM »

8/7/12

Chest,Abs,Cardio:

Chest:

Smith Inclines:
135-12
175-10
195-6
165-12
150-15
135- (did these as 1 + 1/2 reps..........each full rep is followed by a half rep from the top which counts as one reps......so 1 + 1/2 = 1 rep..........just did a ton of these without counting,when I could do no more I Rest Paused 3-4 more for 3 more times..........brutal burn in upper pecs.

If you`ve never done 1 +1/2 reps, as one rep,give them a shot,they`re great and they work well on lots of different exercises.)

Flyes:
45-12
60-8
45-12
40-15

Cybex Seated Bench Machine:
2 X failure with 8 plates

Abs:

Super-Set:
{Rope-Crunches:
2 x failure with 12 plates
{Crunches:
2 X failure

wes · « **Reply #5278 on:** August 12, 2012, 05:46:43 AM »

8/8/12

Back,Traps,Cardio:

Back:
Pulldowns:
10 plates-12
13 plates-12
15 plates-10
17 plates-8
11 plates-15

Dumbell Rows:
70-12
85-10
100-10

Dumbell Pullovers:
60-12
80-10
70-12

Straight-Arm Pulldowns:
3 X 15 with 7 plates

Traps:
Dumbell Shrugs:
70-20
80-15
70-20

wes · « **Reply #5279 on:** August 12, 2012, 05:48:43 AM »

8/9/12

Shoulders & Cardio:

Shoulders:

Seated Bradford Press:
80-20
100-12
120-8
100-12
80-15

Laterals Behind The Back:
20-20
30-12
25-15
25-12,drop to 20 for 13 more,drop to 15 for 10 more

Face-Pulls:
5 X 15-20 with 5 plates

Dumbell Front Raise:
3 X 15 (20 second rest periods)

Cardio:
Walked 21 minutes on inclined treadmill.

wes · « **Reply #5280 on:** August 12, 2012, 05:50:14 AM »

8/10/12

Biceps/Triceps,Cardio:

Biceps/Triceps:

Cycle # 1-Super-Set:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
60-15

Cycle # 2-Tri-Set:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
70-15
{Cybex Preacher Curls:
3 plates-12

Cycle # 3-Giant-Set:
{Seated Alternate Dumbell Curls:
50-8
{Skullcrushers:
90-10
{Cybex Preacher Curls:
4 plates-10
{Seated Triceps Extensions:
60-12

Cycle # 4-Giant-Set:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
80-15
{Cybex Preacher Curls:
5 plates-8
{Seated Triceps Extensions:
70-12

Cycle # 5-Tri-Set:
{Bent-Forward Cable Extensions:
7 plates-20
{Squatting Cable Curls:
6 plates-12
{Pressdowns:
5 plates-20

Cycle # 6-Tri-Set:
{Bent-Forward Cable Extensions:
8 plates-15
{Squatting Cable Curls:
6 plates-12
{Pressdowns:
6 plates-15

Cardio:
Walked for 20 minutes on inclined treadmill.

wes · « **Reply #5281 on:** August 12, 2012, 05:51:23 AM »

8/11/12

Cardio,Abs/Lower Back:

Cardio:

Walked 32 minutes on inclined treadmill.

Abs/Lower Back:

Rope-Crunches:
3 x failure with 12 plates
Hyperextensions:
3 X failure with bodyweight

^^^I did thse two ^^^ in succession stopping only after all 6 sets were done.................alm ost like cardio!

njflex · « **Reply #5282 on:** August 12, 2012, 06:46:03 AM »

great wes,,,,i like your training log,,i just throw exercises no sets or weights when i post ,,,cool to see how much u lift,,,

deadz · « **Reply #5283 on:** August 12, 2012, 05:52:13 PM »

Legs

26 sets

wes · « **Reply #5284 on:** August 13, 2012, 02:23:42 PM »

Quote from: njflex on August 12, 2012, 06:46:03 AM

great wes,,,,i like your training log,,i just throw exercises no sets or weights when i post ,,,cool to see how much u lift,,,

Thanks nj............just regaining lost strength for the most part.

I regret training like a wuss and eating crap again for months but it`s hard to stay focused living up here.

I`m back on track now though and determined to get it together.

Fury · « **Reply #5285 on:** August 13, 2012, 02:56:57 PM »

This is Getbig. I like how all these twinks keep making up "workouts" in order to be "cool".

I might as well join:

BB incline
DB flat
DB flies

Elliptical
Abs

chaos · « **Reply #5286 on:** August 13, 2012, 05:23:45 PM »

Quote from: Fury on August 13, 2012, 02:56:57 PM

This is Getbig. I like how all these twinks keep making up "workouts" in order to be "cool".

I might as well join:

BB incline
DB flat
DB flies

Elliptical
Abs

Twinkie is as twinkie does.

Squats

SLDL

Leg Ext

Leg Curls

CalvinH · « **Reply #5287 on:** August 14, 2012, 04:51:50 AM »

Flat bench
hammer incline
db flys
pec dec
shrugs

abs

njflex · « **Reply #5288 on:** August 14, 2012, 06:21:34 AM »

CHEST
fdb press
hammer low press
inc db
cable crossovers
dips

tris
fr pulldown
overhead rope extension
dip machine tri
close grip smith x2 finish high rep

abs

deadz · « **Reply #5289 on:** August 14, 2012, 01:35:04 PM »

db incline
hammer incline
bb flat
hammer low press

cable curls
seated alt curls machine
one arm preacher
rope curls

forearms

Was spent after chest used all machines for bi's

chaos · « **Reply #5290 on:** August 14, 2012, 04:43:18 PM »

Bench

DB Incline

Incline Flyes

CGBP

Pushdowns

Dips

Fury · « **Reply #5291 on:** August 14, 2012, 07:15:04 PM »

DLs
BB rows
Pulldowns
Good mornings

Abs

chaos · « **Reply #5292 on:** August 16, 2012, 05:06:10 PM »

Deadlifts

DB Rows

Pullups

Fury · « **Reply #5293 on:** August 16, 2012, 07:45:06 PM »

BB Curls
Incline curls
CGBP
Skullcrushers
Forearms

Abs

njflex · « **Reply #5294 on:** August 16, 2012, 07:47:18 PM »

delts
db press
side laterals
upright row with curl bar
seated fr raise

shrugs

forearms

calves seated calf raise,

chaos · « **Reply #5295 on:** August 17, 2012, 05:01:01 PM »

Military Press

DB Side Lat

DB Shrugs

Bbell Curls

Preacher Curls

wes · « **Reply #5296 on:** August 17, 2012, 06:42:24 PM »

8/13/12

Quads,Calves/Hamstrings:

Quads:

Lying Leg Sled:
6 plates-20
8 plates-20
10 plates-20

Leg Extensions:
90-12
100-12
70-15,drop to 50 for 15 more

Dumbell Lunges:
20-12
30-12
(I put my lead foot on a small platform and go really deep,I do right leg first,then left leg to increase TUT rather than to alternate legs which looks fucking gay anyway.)

Adductor Machine:
90-20
110-20

Squats On Smith Machine:
2 x 12 with 185
( I do these with a close stance,feet straight ahead,and go up and down like a piston without locking out.............no stopping to get set,just continuous reps)

Calves/Hamstrings:

Giant-Set:
{Cybex Rotary Calf Machine:
130-failure
150-failure
170-failure

{Lying Leg Curls:
5 plates-15
6 plates-12
7 plates-12

{Seated Leg Curls:
3 x 15 with 10 plates

{Cybex Rotary Calf Machine:
130-failure
150-failure
170-failure

wes · « **Reply #5297 on:** August 17, 2012, 06:43:24 PM »

8/14/12

Chest,Abs,Cardio:

Chest:

Dumbell Inclines:
65-12
80-6
70-10
70-8

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

Cybex Seated Bench Press Machine:
6 plates-15
8 plates-12
7 plates-12

Abs:

Tri-Set:
{Crunches:
2 X failure
{Lying Leg Raise:
2 X failure
{Rope-Crunches:
2 X failure with 12 plates

Cardio:
Walked for 20 minutes on inclined treadmill.

wes · « **Reply #5298 on:** August 17, 2012, 06:44:27 PM »

8/15/12

Back,Traps,Cardio:

Back:
Underhand Grip Pulldowns:
11 plates-15
13 plates-12
15 plates-10
12 plates-12

Lying Barbell Rows:
100-15
120-12
140-8 plus 4 half reps done with static holds

Dumbell Pullovers:
70-12
90-10.............got a shaky 5 reps last week
80-12

Seated Cable Rows:
3 x 12 with 8 plates...held each rep at the waist/chest area for a count of 5...very effective

Traps:
Dumbell Shrugs:
65-20
80-15
100-15

Cardio:
Had to skip cardio again...............my adductors hurt so bad I`m walking funny!

wes · « **Reply #5299 on:** August 17, 2012, 06:45:36 PM »

8/16/12

Shoulders,Abs,Cardio:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
70-15
90-10
{Cybex Seated Press Machine:
3 plates-15
5 plates-12
7 plates-8

Up And Down The Rack Laterals Behind Back:
30-6,25-6,22.5-6,20-6,17.5-6,15-6 (rest two minutes then............
...15-6,17.5-6,20-6,22.5-5,25-4,30-4

One-Arm Cable Laterals Behind Back:
3 x 15 (one arm for 15,right to the other for 15 like this non-stop until all 3 sets were done)

Bent-Over Laterals:
30-15
40-12
25-20

Face-Pulls:
3 x 20 with 5 plates

Abs:

Tri-Set:
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure
{Rope-Crunches:
2 X failure with 12 plates

Cardio:
Walked for 22 minutes on inclined treadmill.