Author Topic: The Y board lifting thread (Read 2057388 times)

benchmstr · « **Reply #7850 on:** February 10, 2014, 10:27:26 PM »

Quote from: Grape Ape on February 10, 2014, 07:53:57 AM

How do you pick your workouts? I've been freestyling lately, and I'm finding it not as good as it used to be. Do you pick stuff from GoRuck, or just improvise?

I just write a bunch of workouts down on flash cards and shuffle them..then at the end of the week put the ones I did back in the stack..I think the last time I counted I have 42 cards..

I only do that for my morning heavy circuit training/cardio

Night time 5/3/1 is very planned

Bench

CalvinH · « **Reply #7851 on:** February 11, 2014, 05:23:47 AM »

Quote from: benchmstr on February 10, 2014, 10:27:26 PM

I just write a bunch of workouts down on flash cards and shuffle them.

Just don't confuse your flash cards with your flash bangs!

Flat bench
incline
db flys
decline

cardio

benchmstr · « **Reply #7852 on:** February 11, 2014, 02:02:10 PM »

Cardio was 5 rounds as fast as possible of

10 pull-ups
10 dips
30 second plank
10 sit-ups
5 leg raises
10 goblet squats
30 jump ropes

Heavy work tonight is
5/3/1 deadlifts
5 sets of 10 squats at 60% of my max

Bench

chaos · « **Reply #7853 on:** February 11, 2014, 05:01:09 PM »

Bench

DB Incline ss/DB Incline Flyes

Hammer Strength ss/Flat DB Flyes

Plate Squeezes

CalvinH · « **Reply #7854 on:** February 12, 2014, 07:26:56 AM »

T-bar
reverse grip pulldowns
rope pulldown
cable twists-hopefully good for my golf and softball swing

CalvinH · « **Reply #7855 on:** February 13, 2014, 07:27:42 AM »

2 types of shoulder press
side raises
rear delts
shrugs

abs

chaos · « **Reply #7856 on:** February 13, 2014, 04:17:48 PM »

Deads

Supported Rows ss/Pullups

Narrow Grip Pulldowns ss/Wide Grip Rows

Bicep stuff

benchmstr · « **Reply #7857 on:** February 13, 2014, 11:23:25 PM »

Morning
Standing shoulder press 60% max 15, 12, 9, 6, 3
Supersetted with
Pull-ups 30, 24, 18, 12, 6
Supersetted with
60 jump ropes

Night
5/3/1 standing shoulder press
5 sets of 10 bench 75% of max supersetted with band pull aparts

3 sets of 20 kettlebell swings supersetted with 3 sets of 20 sit-ups

Bench

chaos · « **Reply #7858 on:** February 14, 2014, 04:47:00 PM »

Shoulders

Triceps

Biceps

Soul Crusher · « **Reply #7859 on:** February 14, 2014, 08:49:43 PM »

Next 2 months - GORUCK Trifecta - Light - Challenge - HEAVY!!! BOOOMMM!!!!!! Febr 28 Challenge - March 20 Light - April 4 HEAVY

Only thing left is Selection - 2015 goal for myself. Feeling amazing

Soul Crusher · « **Reply #7860 on:** February 14, 2014, 08:55:50 PM »

Been following Stew's program and advice - and am in the best shape of my life

Grape Ape · « **Reply #7861 on:** February 15, 2014, 11:44:47 PM »

I'm in Santa Monica, two blocks down from the original muscle beach. Some really cool shit here - rings, dip stations, ropes etc......

Have a torn tendon in my ring finger. Need to splint it for 5 weeks to fix, but can't right now.

benchmstr · « **Reply #7862 on:** February 16, 2014, 11:15:32 PM »

Quote from: Grape Ape on February 15, 2014, 11:44:47 PM

I'm in Santa Monica, two blocks down from the original muscle beach. Some really cool shit here - rings, dip stations, ropes etc......

Have a torn tendon in my ring finger. Need to splint it for 5 weeks to fix, but can't right now.

The tendon in my right hand middle finger is torn right now lol

Had my first bout of overtraining in over a year...so I slowed down from 2 workouts a day to 1 on Friday, Saturday, and today...business as usual tomorrow

Bench

Mr Nobody · « **Reply #7863 on:** February 17, 2014, 10:26:20 AM »

Squats
Calves
Military Press

chaos · « **Reply #7864 on:** February 17, 2014, 04:05:23 PM »

Squats

SLDL

Leg Ext

Ham Curls

chaos · « **Reply #7865 on:** February 18, 2014, 04:29:48 PM »

DB Bench

DB Incline ss/Incline Flyes

Hammer Strength ss/Flat Flyes

CGBP

Elbow Flared Ext things

Pushdowns

Reverse Grip Pushdowns

Soul Crusher · « **Reply #7866 on:** February 18, 2014, 07:23:07 PM »

1 hour Circuit training

30 minutes cardio.

Mazda323 · « **Reply #7867 on:** February 19, 2014, 06:52:11 AM »

Deadlifts
Pulldown
Close grip pulldown
Bent over rows one arm with dumbell
Bent over rows with barbell

CalvinH · « **Reply #7868 on:** February 19, 2014, 07:24:46 AM »

Sun-arms,cardio
Mon-back,cardio
Tue-chest

CalvinH · « **Reply #7869 on:** February 20, 2014, 06:06:20 AM »

Legs, cardio

chaos · « **Reply #7870 on:** February 20, 2014, 04:19:44 PM »

Deads

Rows ss/Pullups

Hammer Strength Pulls ss/Shrugs

Abs

Soul Crusher · « **Reply #7871 on:** February 20, 2014, 06:44:26 PM »

30 min HIIT

1 hour - 4 mile ruck

CalvinH · « **Reply #7872 on:** February 21, 2014, 05:17:30 AM »

Arnold db presss
side raises
front raises
cables behind the back
shrugs

abs

chaos · « **Reply #7873 on:** February 21, 2014, 04:02:34 PM »

Seated BBell Press

DB Side Lat ss/Bent Over Lat

Seated Side Lat ss/DB Front Raises

Preacher Curls

BBell Curls ss/Hammer Curls ss/DB Curls ss/BBell Reverse Curl

Mazda323 · « **Reply #7874 on:** February 22, 2014, 07:50:15 AM »

Armsa and pizza today.