Author Topic: The Y board lifting thread (Read 2270245 times)

CalvinH · « **Reply #4800 on:** April 05, 2012, 06:55:38 AM »

Squats
leg extensions
hammy curls
shrugs

abs

njflex · « **Reply #4801 on:** April 05, 2012, 07:23:37 AM »

WED BACK
bent over rows
hammer reverse pulldown
low cable pully row
inner grip tbar row pad to chest
wide bar fr pulldown/pullover

bis
curl bar x2
seated slight incline db curl 2x
seated scott curl machine x2
rope curl x2

abs

chaos · « **Reply #4802 on:** April 09, 2012, 04:31:23 PM »

Yoke Walks

Squats

SLDL

njflex · « **Reply #4803 on:** April 10, 2012, 11:01:05 AM »

sat legs
3 exercise curcuit 3 x around leg ext x10,hammer v squat x10,leg press x8-10
finish walking lunges x2

hams
sdl supersetted with leg curl x3

seated calf supersetted with leg press raise x3

45 minutes completion of pain.

wes · « **Reply #4804 on:** April 10, 2012, 12:54:31 PM »

Mon.
Pre-Exhaust Super-Set:
{Leg Extensions:
3 X 12
{Lying Leg Sled:
3 X 12

Quad Set:
{Seated Leg Curls:
1 X 10-12
{Lying Leg Curls:
1 X 10-12
{Seated Leg Curls:
1 X 10-12
{Lying Leg Curls:
1 X 10-12

Cybex Rotary Calf Machine:
5 X failure

wes · « **Reply #4805 on:** April 10, 2012, 12:56:00 PM »

Tues.

Tri-Set:
{Flyes:
3 X 10
{Smith Incline:
3 X 8-10
{Seated Bench Press Machine:
3 X 8-10

Crossovers:
2 X 12

Pec-Deck:
1 X failure

chaos · « **Reply #4806 on:** April 10, 2012, 04:24:40 PM »

Flat Bench

Incline Bench

Cable Flyes

Cambered Pushdowns

CGBP

Rope Pushdowns

Ursus · « **Reply #4807 on:** April 10, 2012, 05:40:05 PM »

Flat bench 9x5 1x12

Incline BB - 3 sets

Incline DB - 3 sets

Weighted dips - 3 sets

Rope pressdowns - 10 sets

bar pushdowns - 10 sets

chaos · « **Reply #4808 on:** April 10, 2012, 05:46:57 PM »

Welcome to the bottom of the board Ursus, will you be a regular?

Fury · « **Reply #4809 on:** April 11, 2012, 05:02:52 AM »

DB inc
DB flat
DB flies

wes · « **Reply #4810 on:** April 11, 2012, 06:14:01 AM »

Wed.

Super-Set:
{Lying Barbell Rows:
3 X 10-12
{V-Bar Pulldowns:
3 X 10-12

Super-Set:
{Seated Cable Rows:
3 X 10-12
{Dumbell Pullovers:
3 X 12

Dumbell Shrugs:
2 X 20,15

Cybex Rotary Calf Machine:
4 X failure

CalvinH · « **Reply #4811 on:** April 11, 2012, 06:19:14 AM »

Quote from: CalvinH on April 05, 2012, 06:55:38 AM

Squats
leg extensions
hammy curls
shrugs

abs

Same

njflex · « **Reply #4812 on:** April 11, 2012, 09:26:36 AM »

mon chest
fdb press x3
decl hammer strenght x3
bench to neck on smith x3
cable crossovers x3
body weight dips x2
tris
front pushdowns
tri extension machine
tri dip pushdown cybex

abs

Ursus · « **Reply #4813 on:** April 11, 2012, 01:02:08 PM »

Quote from: chaos on April 10, 2012, 05:46:57 PM

Welcome to the bottom of the board Ursus, will you be a regular?

Will see

Today done a light back workout as taking tomorrow off and taking a break over easter

weighted chins - 6 sets

pulldowns - 6 sets

Cable rows - 6 sets

bb curls - 5 sets

hammer curls 5 sets

CalvinH · « **Reply #4814 on:** April 12, 2012, 04:54:28 AM »

Pulldowns
lower back machine
deads
iso rows
seated trap machine

abs

Mr Nobody · « **Reply #4815 on:** April 12, 2012, 05:25:35 AM »

Negative only dips.
Barbell Row
Close grip bench
Barbell curls

wes · « **Reply #4816 on:** April 12, 2012, 06:40:55 AM »

Thurs.
Seated Bradford Press:
5 X 10-12

Alternate DB Front Raise:
3 X 12-15

Laterals Behind Back:
4 X 10-20

Face-Pulls:
4 X 12-20

Bent-Over Laterals:
3 X 12-15

chaos · « **Reply #4817 on:** April 12, 2012, 06:57:56 PM »

Deadlifts

Barbell Rows

Narrow Grip Pulldowns

Preacher Curls

DB Curls

njflex · « **Reply #4818 on:** April 12, 2012, 07:17:52 PM »

delts
dbpress
side laterals
upright rows med width
front raise

forearms

calves
calf raise toe position straight,in,out ,8 reps per position x3 around.

CalvinH · « **Reply #4819 on:** April 13, 2012, 06:58:33 AM »

Hammer shoulder press
side raises
reverse pec dec
front raises

single arm cable curls
cable curls

abs

Mr Nobody · « **Reply #4820 on:** April 13, 2012, 10:44:18 AM »

Mowed sum yards.

godeep · « **Reply #4821 on:** April 13, 2012, 03:21:38 PM »

tanning booth

dumbbell mil press
upright rows
lateral raises
side raises
db shrugs
tri cable extensions
preacher machine curls

cardio

chaos · « **Reply #4822 on:** April 13, 2012, 06:33:29 PM »

Quote from: godeep on April 13, 2012, 03:21:38 PM

tanning booth

dumbbell mil press
upright rows
lateral raises
side raises
db shrugs
tri cable extensions
preacher machine curls

cardio

Seated DB Presses

DB Side Lat

Head Supported BO Rear Delts

DB Shrugs

wes · « **Reply #4823 on:** April 15, 2012, 05:16:46 AM »

Fri.

Super-Set:
{Barbell Curls:
4 X 12,10,8,12
{Seated French Press:
4 X 20,12,10,15

Super-Set:
{Cybex Preacher Curls:
3 X 12,10,8, plus half reps on last set
{Cybex Triceps Extension Machine:
3 X 20,15,12

Super-Set:
{Reverse Cable Curls:
3 X 12
{Pressdowns:
3 X 12-15

Cybex Rotary Calf Machine:
4 X failure

Fury · « **Reply #4824 on:** April 15, 2012, 01:21:41 PM »

Heavy DLs
Pulldowns
Good mornings

Cardio
Abs