Author Topic: The Y board lifting thread  (Read 1789477 times)

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5350 on: September 04, 2012, 05:32:34 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 :)
:D

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5351 on: September 04, 2012, 08:54:33 AM »
CHEST,,
FDB PRESS
SMITH INC
HAMMER LOWER/MID PRESS
INC FLYES
DIPS

TRIS
TRICEP DIP MACHINE
PUSHDOWN DROPS2X  10,10 PER SET
OVERHEAD ROPE EXTENSIONS

ABS


chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5352 on: September 04, 2012, 05:31:00 PM »
Squats

SLDL

Leg Ext


Felt good to be back after a couple weeks off. 8)
Liar!!!!Filt!!!!

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5353 on: September 04, 2012, 06:55:04 PM »
Squats

SLDL

Leg Ext


Felt good to be back after a couple weeks off. 8)
what were u off doing,,,

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5354 on: September 04, 2012, 08:48:33 PM »
what were u off doing,,,
Traveling for work then vacation. Weird cause I haven't missed 2 weeks in a row in years if ever.
Liar!!!!Filt!!!!

CalvinH

  • Moderator
  • Getbig V
  • *****
  • Posts: 21062
  • Team MOAB
Re: The Y board lifting thread.
« Reply #5355 on: September 05, 2012, 07:03:31 AM »
Traveling for work then vacation. Weird cause I haven't missed 2 weeks in a row in years if ever.

 ::)

Flat bench
incline hammer
db flys
chest machine

pushdowns
pulldowns

abs

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5356 on: September 05, 2012, 04:32:35 PM »
Flat Bench

Incline Bench

Incline DB Flyes
Liar!!!!Filt!!!!

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5357 on: September 05, 2012, 06:30:03 PM »
back
hammer reverse pulldown
bent over rows
seated lower row
pulldown/pullover standing
inner grip tbar row chest to pad

rear delts
weighted hypers

bis
curls
hammers
seated scott curl machine

abs

CalvinH

  • Moderator
  • Getbig V
  • *****
  • Posts: 21062
  • Team MOAB
Re: The Y board lifting thread.
« Reply #5358 on: September 06, 2012, 11:40:21 AM »
T-bar
iso hammer rows
pulldowns
back machine

straight bar curls
ball cable curls

abs

cardio

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5359 on: September 06, 2012, 11:56:37 AM »
 ::)
Liar!!!!Filt!!!!

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5360 on: September 06, 2012, 04:36:44 PM »
Deadlifts

Cleans

Pullups

Rope Pushdowns ss/ Cable Curls

Overhead Ext ss/ DB Curls
Liar!!!!Filt!!!!

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5361 on: September 06, 2012, 07:16:56 PM »
delts super set
smith frpress w/side laterals
db press w/bar raise front
laterals arms at sides then straight out sets x2 12 to finish

fr and rear shrugs

forearms

calves 5 sets standing calf raise

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5362 on: September 07, 2012, 04:45:21 PM »
Military Press

DB Press

DB Side Lat

Shrugs

Bicep/tricep stuff
Liar!!!!Filt!!!!

CalvinH

  • Moderator
  • Getbig V
  • *****
  • Posts: 21062
  • Team MOAB
Re: The Y board lifting thread.
« Reply #5363 on: September 08, 2012, 06:08:02 AM »
Hammer shoulder press
side raises
front raises

the fire alarm went off so I did rear delts with dbs in the hallway ;D

got the ok to come back in-shrugs

abs

cardio

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5364 on: September 08, 2012, 08:23:27 PM »
Hammer shoulder press
side raises
front raises

the fire alarm went off so I did rear delts with dbs in the hallway ;D

got the ok to come back in-shrugs

abs

cardio
8)

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: The Y board lifting thread.
« Reply #5365 on: September 09, 2012, 08:42:32 AM »

You should check out the lifting thread on the Y board 8)


Last two sessions - chest & back, arms

Chest/Back:

5 sets incline db presses - 12, 12, 12, 10, 8 reps
3 sets Hammer Strength machine neck presses - 15, 15, 12 reps
3 sets Hammer Strength decline machine presses - 12, 12, 10 reps
3 sets pec deck flyes - 15, 12, 10 reps

5 sets wide-grip cable pulldowns - 12, 12, 12, 10, 10 reps
4 sets Hammer Strength (plate-loaded) machine pullovers - 12, 12, 10, 8 reps
3 sets of some goofy ass machine pulldown with a fixed bar that I tried for the first time and did not like - 12, 10, 8 reps
3 sets seated cable rows - 12, 10, 9 reps
2 sets hyper-extensions - 8, 8 reps (both concentric and eccentric portions done very slow and controlled)


Arms:

5 sets seated overhead extensions with cambered bar - 12, 12, 12, 10, 7 reps
5 sets JM Press - 12, 13, 12, 10, 9 reps
4 sets parallel bar dips - 10, 10, 9, 8 reps
3 sets Tiger Dips/bodyweight extensions - 10, 10, 9 reps

3 sets Larry Scott-style preacher bench curls - 8, 8, 7 reps
3 sets unilateral cross-body db hammer curls - 8, 10, 9 reps
3 sets seated barbell preacher curls posting off the inner knees - 12, 15, 13 reps


njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5366 on: September 10, 2012, 04:41:48 PM »
sun legs
extensions warm up x4
leg press x4
hammer v squat x3
single leg extensions x2 12-15 per leg

hams
sldl x4
seated curls x3

calves
leg press toe press x3
seated calf raise x3

mon chest
inc press x4
inc dbell x3
seateed hammer press x3
cable crossovers x3
dips x2

tris
tri extension overhead machine x3
pushdowns x3
tri dip machine x3
kickbacks x2

abs

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5367 on: September 10, 2012, 05:20:11 PM »
Just looking at these marathon workouts makes me tired.

Safety Bar Squats

SLDL

Leg Ext

Hypers

Box Jumps
Liar!!!!Filt!!!!

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: The Y board lifting thread.
« Reply #5368 on: September 10, 2012, 05:55:17 PM »
Just looking at these marathon workouts makes me tired.


They're not that bad when you're in shape.

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: The Y board lifting thread.
« Reply #5369 on: September 10, 2012, 05:57:17 PM »
 ;D

chaos

  • Getbig V
  • *****
  • Posts: 52482
  • Ron "There is no freedom of speech here" Avidan
Re: The Y board lifting thread.
« Reply #5370 on: September 10, 2012, 07:35:42 PM »

They're not that bad when you're in shape.
Describe "in shape". :)
Liar!!!!Filt!!!!

njflex

  • Competitors
  • Getbig V
  • *****
  • Posts: 29332
  • HEY PAISAN
Re: The Y board lifting thread.
« Reply #5371 on: September 10, 2012, 07:51:00 PM »
Describe "in shape". :)
one could describe what u do as in shape for the strenght training you do,,,having abs or veins or lean build is only one version of the puzzle,

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: The Y board lifting thread.
« Reply #5372 on: September 11, 2012, 07:14:18 AM »
Describe "in shape". :)


Ha! Just giving you a bit if a hard time where you can't change my posts! :D
As njflex suggests - in shape for your specific activity, of course.

I couldn't do box jumps after a leg session...or probably before one, for that matter. ;)

CalvinH

  • Moderator
  • Getbig V
  • *****
  • Posts: 21062
  • Team MOAB
Re: The Y board lifting thread.
« Reply #5373 on: September 11, 2012, 07:16:19 AM »

They're not that bad when you're in shape.

Welcome to the board :)


Superset-hammer bench and hammer incline.
superset-db flys and chest machine
db curls
bi machine

abs
cardio



...all about the cardio until the warrior dash in two weeks...just doing fast workouts to save time.

Montague

  • Getbig V
  • *****
  • Posts: 14615
  • The black degelation does not know this nig - V.G.
Re: The Y board lifting thread.
« Reply #5374 on: September 11, 2012, 07:18:47 AM »
Welcome to the board :)


Thanks! Only took me six years.
I have some catching up to do.