Author Topic: The Y board lifting thread  (Read 1789479 times)

njflex

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Re: The Y board lifting thread.
« Reply #5325 on: August 27, 2012, 01:41:53 PM »
quads
leg press
hammer v squat
extensions

hams
sldl
seated leg curl

calves
leg press calf raise.

Fury

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Re: The Y board lifting thread.
« Reply #5326 on: August 27, 2012, 04:01:29 PM »
DB Incline
DB flat
Pec deck

Tweaked shoulder again last week. It refuses to heal completely.

wes

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Re: The Y board lifting thread.
« Reply #5327 on: August 27, 2012, 06:54:32 PM »
10 weeks to go Will.......gonna` up the dosage at the beginning of the month.

Right now pretty low doses.

CalvinH

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Re: The Y board lifting thread.
« Reply #5328 on: August 28, 2012, 04:39:45 AM »
Super set-bench,cable flys
hammer incline
chest machine

straight bar curls
cable curls

abs

njflex

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Re: The Y board lifting thread.
« Reply #5329 on: August 28, 2012, 08:52:45 AM »
chest
inc barb smith
flat smith
seated chest press machine
cable crossovers
dips finish x2

tris
seated extension
rope pushdowns
reverse pushdowns
tri dip machine

abs

deadz

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Re: The Y board lifting thread.
« Reply #5330 on: August 28, 2012, 03:20:57 PM »
smith incline
hammer incline
flat bb
low hammer press

ez bar curl
one arm preacher
seated freemotion alt curl
rope curl

rev curls
T

Fury

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Re: The Y board lifting thread.
« Reply #5331 on: August 28, 2012, 05:14:35 PM »
Heavy DLs
Cable row
Pulldowns
Good mornings

Geo

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Re: The Y board lifting thread.
« Reply #5332 on: August 28, 2012, 10:34:38 PM »
Heavy DLs
Cable row
Pulldowns
Good mornings


good on YOU nick...

YOU make me so fuckin proud !

WillGrant

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Re: The Y board lifting thread.
« Reply #5333 on: August 29, 2012, 04:03:14 AM »
Ha,I know how that goes...was going to do arms and cardio Fri after work.


....well went out Thurs night and got home after 3:00am and had to get up at 6:30am....so much for the gym ;)
A night on spirits is good as it dehydrates you so you look leaner the next morning upon waking  ;D

10 weeks to go Will.......gonna` up the dosage at the beginning of the month.

Right now pretty low doses.
Awesome bro, look forward to the pics - We have 3 shows over 3 weekends from this Saturday - so am a busy boy  :D


Legs:

Front squats on smith 2 x 15
Feet high and wide leg press 2 x 15
Leg extension 2 x 15
Leg curl 2 x 8
Bulgarian split squat 2 x 12
Standing leg curls 2 x 12
Back squats dropset reps 8 - 10 over 3 drops - then one straight set of 20

chaos

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Re: The Y board lifting thread.
« Reply #5334 on: August 29, 2012, 11:24:48 AM »
Laying hardwood floor.  >:(


Where's JohnnyFalcon when I need him?
Liar!!!!Filt!!!!

Fury

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Re: The Y board lifting thread.
« Reply #5335 on: August 29, 2012, 03:39:59 PM »
Laying hardwood floor.  >:(


Where's JohnnyFalcon when I need him?

You'd let that junkie in your house?

good on YOU nick...

YOU make me so fuckin proud !

Hey, you're still alive! How are the board shorts treating you?

wes

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Re: The Y board lifting thread.
« Reply #5336 on: August 29, 2012, 04:25:56 PM »
8/27/12

Quads,Hamstrings,Calves:


Quads:

Unilateral Leg Press Machine:
2 plates and a 25 pounder per side-20
4 plates per side-20
5 plates per side-15
7 plates per side-15  ** New PR **
4 plates per side-40  ** New PR ** (wanted 50 reps but no go............next time)

Two new personal records today......HAD TO GET NASTY AND MAKE SOME NOISE........all I can say is that I`m as serious as a fucking heart attack about taking the overall title in this contest!

Leg Extensions:
90-12
100-12
90-12
80-15
70-12,drop to 50 plates for 8 more

Hamstrings:

Super-Set:
{Seated Leg Curls:
10 plates-15
12 plates-12
11 plates-12
{Lying Leg Curls:
6 plates-10
5 plates-10
5 plates-10

Calves:
Cybex Rotary Calf Machine:
170-failure,drop-150-failure,drop to 130-failure
190-failure,drop-170-failure,drop to 150-failure
210-failure,drop-190-failure,drop to 170-failure

I also did half reps at the end of each Triple-Drop Sets until I my calves were on fire!

wes

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Re: The Y board lifting thread.
« Reply #5337 on: August 29, 2012, 04:26:53 PM »
8/28/12
Chest,Abs:


Chest:
Dumbell Inclines:
65-12
80-8
80-8
60-15

Pre-Exhaust Super-Set:
{Cybex Pec-Deck:
5 plates-15
7 plates-12
6 plates-12
{Cybex Seated Bench Machine:
7 plates-12
9 plates-10
8 plates-12

Cable Crossovers:
4 plates-20
5 plates-15

Abs:

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

wes

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Re: The Y board lifting thread.
« Reply #5338 on: August 29, 2012, 04:27:46 PM »
8/29/12
Back,Traps,Cardio:


Back:

Super-Set # 1:
{Lying Barbell Rows:
100-15
115-12
135-10
115-12
{Pulldowns Bahind Neck:
8 plates-12
10 plates-10
8 plates-12
8 plates-12
(We did these facing away from the machine.)

Pre-Exhaust Super-Set # 2:
{Dumbell Pullovers:
70-15
80-12
90-10
75-12
{Seated Cable Rows:
8 plates-15
10 plates-12
12 plates-12
9 plates-12

Straight-Arm Pulldowns:
7 plates-20
8 plates-15

Traps:
Dumbell Shrugs:
75-15
100-12
60-20
Between my partner and I this totals up to 42 sets which we did in exactly 60 minutes using pretty decent poundages considering we did Super-Sets....we were grinding them out balls to the wall style..........as usual!

We`re starting to scare people in the gym........I love it!


Cardio:
Walked a brisk 20 minutes on outdoor track.

CalvinH

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Re: The Y board lifting thread.
« Reply #5339 on: August 30, 2012, 06:40:21 AM »
Close grip pulldowns
bentover rows
iso rows
t-bar

abs

deadz

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Re: The Y board lifting thread.
« Reply #5340 on: August 30, 2012, 07:21:44 PM »
db overhead press
smith front press
cable laterals
db laterals
rev pec dec

cgbp
pushdowns
overhead rope
one arm pushdowns
T

njflex

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Re: The Y board lifting thread.
« Reply #5341 on: August 30, 2012, 07:52:29 PM »
wed
back
chins
bent over rows
wide bar low cable row
close grip pulldown
tbar row chest to pad inner grip

weighted hypers

biceps
cable curl
inc db angle curl
seated curl

abs

thurs
delts
front press smith
side lateral machine
lateral raise db
cable upright row
rear raise lateral

shrug fr and rear superset

calves
standing calf raise

forearms
reverse wrist curl
weighted rope weight attached

CalvinH

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Re: The Y board lifting thread.
« Reply #5342 on: August 31, 2012, 04:47:12 AM »
Superset-two types of shrugs
rear delts
shoulder press
side raises
front raises

abs

cardio

wes

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Re: The Y board lifting thread.
« Reply #5343 on: August 31, 2012, 04:21:42 PM »
8/30/12

Shoulders,Abs,Cardio:


Shoulders:

Pre-Exhaust Quad Set:
{Cybex Seated Lateral Machine:
1 X 20 with 50 pounds
1 X 15 with 70 pounds
1 X 12 with 90 pounds
{Cybex Seated Press Machine:
1 X 20 with 3 plates
1 x 12 with 5 plates
1 x 10 with 7 plates
{Cybex Seated Lateral Machine:
1 x 12 with 50 pounds
1 x 10 with 70 pounds
1 x 8 with 90 pounds + 2 partner assisted forced reps
{Cybex Seated Press Machine:
1 x 12 with 3 plates
1 x 10 with 5 plates
1 x 8 with 7 plates

OK,we do these exercises all in a row with the same weight on the first set..........no rest,do the two,then repeat the two once again,then you rest while your partner goes.

Now we increase the weight and do it described as above again.

We increase the weight one final time and go for as many as we can get.

This isn`t like a Giant-Set where all the exercises are different......here we go from one to the other,back again and back to the other as if it is just one big continuous set.


The first series is pretty easy, but when you go to repeat it,it is almost unbearable painwise.............esp ecially the latter srts where weight is added to both machines.

These two machines are right next to each other so it`s perfect................. ....remember no rest at all until all 4 exercises are completed.

We also sit facing the machine on Cybex Seated Presses.............in other words your chest is on the pad insterad of your back.

Don`t say I didn`t warn you,but you`ll thank me later.....my delts looked like fucking basketballs!!



Behind The Back Laterals:
20-20
30-15
30-15
20-15,drop to 15 pounders for 8 more

Face-Pulls:
4 plates-20
5 plates-15
5 plates-15
5 plates-15
5 plates-15
4 plates-failure
Dumbell Froont Raise:

we did one set and said fuck it.....we were toasted.........didn`t need anything else at this point except some pain releiver! 


Abs:

Tri-Set:
{Crunches:
3 X failure
{Vertical Hanging Leg Raise:
3 X failure
{Rope-Crunches:
1 X failure with 12 plates
2 X failure with 13 plates


Cardio:
Brisk 20 minute walk on outdoor track.

wes

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Re: The Y board lifting thread.
« Reply #5344 on: August 31, 2012, 04:22:28 PM »
8/31/12

Biceps,Triceps,Cardio:


Super-Set # 1:
{Barbell Curls:
55-12
80-12
100-10
70-12
{Seated French Press:
50-20
70-15
80-12
60-15

Super-Set # 2:
{Squatting Cable Curls:
6 plates-15
7 plates-12
8 plates-12
{Bent-Forward Cable Extensions:
8 plates-15
10 plates-12
12 plates-8-
^^On this set^^ the weight was so heavy my partner had to hold my lower back and put her foot on my heel to brace me............when finished with the set,she had to hold me and walk me back to the machine or I would have been catapulted across the gym.  ;D

Super-Set # 3:
{Cybex Preacher Curls:
4 plates-12
5 plates-12
{Cybex Triceps Dip Machine:
13 plates-25
Whole stack for 25

Wide-Grip Pressdowns:
1 x 40 with 4 plates


Cardio:
Walked on treadmill for 20 minutes.

Fury

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Re: The Y board lifting thread.
« Reply #5345 on: September 01, 2012, 01:24:23 PM »
Thursday:

BB curls
Incline Curls
CGBP
Skull Crushers

Today:

Squats
SLDL
Calves

njflex

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Re: The Y board lifting thread.
« Reply #5346 on: September 01, 2012, 04:50:42 PM »
legs
squats 225 x12,,275 x10,315x10,365x8 no wraps,405 x7 wraps
leg press 2x 5 plates 10-12,6 plates 8
walking lunges barbell 12 steps per leg x2
leg extensions x4 10 reps and finish set drop 15 rep set

hams
lying leg curlx3
seated leg curl x3

calves
superset leg press toe press with seated calf raise 10 and 10 x3 sets

wes

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Re: The Y board lifting thread.
« Reply #5347 on: September 04, 2012, 01:33:24 AM »
9/1/12
Cardio,Abs,Lower Back,Neck:


Cardio:
Walked for 50 minutes on inclined treadmill......fasted state.

Abs:

Quad-Set:
{Crunches:
3 X failure
{Rope-Crunches:
3 X failure with 12 plates
{Crunches:
3 X failure
{Rope-Crunches:
3 X failure with 12 plates

Super-Set:
{Roman-Chair Situps:
2 X failure
{Vertical Hanging Leg Raise:
2 X failure

Lower Back:

Super-Set:
{Hyperextensions:
3 X 15 with bodyweight
{Cybex Back Extension Machine:
1 x 12 with 150 pounds
1 x 12 with 170 pounds
1 x 12 with 190 pounds

Neck:
Nautilus 4 - Way Neck Machine:
3 sets in each position going heavier on each set

wes

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Re: The Y board lifting thread.
« Reply #5348 on: September 04, 2012, 01:35:13 AM »
9/3/12

Quads,Hamstrings,Calves:


Quads:
Smith Machine Squats:
135-20 (warmup)
185-10
225-10
185-12
Did these non-lock style,close stance,rapid motion.....I usually do them last in my routine because of my bad back,but felt like doing them first.......it worked out good.

I`ll probably just try to start increasing reps and do all sets with 225, as I have to be very careful not to aggravate my back or I`m screwed.


Pre-Exhaust Super-Set:
{Leg Extensions:
90-12
100-12
80-12
{Cybex Lying Leg Sled:
7 plates-12
9 plates-12
8 plates-12

Adductor Machine:
90-20
110-15
130-8

Hamstrings:

Super-Set:
{Reverse Hyperextension Machine:
45-12
80-12
105-12
{Nautilus Lying Leg Curls:
70-12
80-12
90-12

This Reverse Hyper Machine, works,hams,glutes,and your whole posterior chain...I credit it for rehabbing my bad back.

When I started using it I could barely do 25 pounds for 10 reps,but worked up to 2 sets over time with 190 pounds.

Just started it again today,hence the lighter poundages.


Here`s a pic of the one we have....shitty angle but great machine!!




Seated Leg Curls:
10 plates-failure
12 plates-failure + 5 more 1/2 reps
11 plates-failure

^^ I did these^^ as 1 + 1/2 reps equals one rep.........fucking brutal, and my hams were cramping up........I didn`t count reps just went until I couldn`t stand it anymore.


Calves:

Quad-Set:
{Cybex Seated Leg Press Calf Extensions:
3 x failure
{Cybex Rotary Calf Machine:
3 X failure
{Cybex Seated Leg Press Calf Extensions:
3 X failure
{Cybex Rotary Calf Machine:
3 X failure

I did these 4 exercises non-stop,then took a short break only long enough to increase weight on all three cycles......12 insanely painful sets. :'(


On my way out I said fuck it.....something in my head told me to do unilateral leg extensions so I did one leg,then the other with fairly light weight starting at 12 reps, until I could only get 5 reps per leg...then I hobbled out to my car.

This entire workout took me one hour and 15 minutes exactly.

CalvinH

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Re: The Y board lifting thread.
« Reply #5349 on: September 04, 2012, 04:55:30 AM »
Fri-preacher curls
straight bar curls
skull crushers
pushdowns
tri machine

abs
cardio

fri night,sat,sun,mon was-eat,drink,golf,pool,bbq,repeat :)