Author Topic: The Y board lifting thread (Read 2270274 times)

deadz · « **Reply #4925 on:** May 11, 2012, 08:27:03 PM »

Quote from: chaos on May 10, 2012, 04:33:32 PM

Deadlifts *pr

Cleans

Pulldowns

*

Nice job.

I still have some work to do.

Mr Nobody · « **Reply #4926 on:** May 11, 2012, 09:05:31 PM »

Mowed sum yards

chaos · « **Reply #4927 on:** May 11, 2012, 09:22:43 PM »

Quote from: Grape Ape on May 11, 2012, 12:08:41 PM

Care to share it?

Nothing too fancy, if you read my workouts I alwaya start with a big compound movement, so what I like to do is for example on bench go heavy barbell one week (singles/doubles) then lighter the next week 4-5 reps, then go to heavy dbs the next week, then lighter...so I alternate every couple of weeks. If that makes sense. I usually mix up the exercises after the compound so I don't really pay much attention to them.

Grape Ape · « **Reply #4928 on:** May 14, 2012, 12:44:33 PM »

Quote from: chaos on May 11, 2012, 09:22:43 PM

Nothing too fancy, if you read my workouts I alwaya start with a big compound movement, so what I like to do is for example on bench go heavy barbell one week (singles/doubles) then lighter the next week 4-5 reps, then go to heavy dbs the next week, then lighter...so I alternate every couple of weeks. If that makes sense. I usually mix up the exercises after the compound so I don't really pay much attention to them.

I do something similar: Big compound lift by itself, followed by super set, followed by giant or another super set. Mixing up the superset/giant set on the fly. Coach gave me a workout that followed that protocol, and every lift got stronger.

I'd like more structure, since I seem to make better gains.

njflex · « **Reply #4929 on:** May 14, 2012, 01:35:57 PM »

quads
v squat machine
leg press
db step lunges
extensions

sit up leg curl
lying leg curl

calves
leg press
seated calf raise

chaos · « **Reply #4930 on:** May 14, 2012, 04:06:00 PM »

Yoke Walks

Front Squats

Overhead Squats

SLDL

wes · « **Reply #4931 on:** May 15, 2012, 01:58:43 AM »

Nice fucking deadlift Chaos.....props buddy!

CalvinH · « **Reply #4932 on:** May 15, 2012, 04:38:41 AM »

Flat bench-315 for 3

hammer incline
cable flys

straight bar curls
single cable curls
bi machine

abs

chaos · « **Reply #4933 on:** May 15, 2012, 05:59:50 AM »

Quote from: CalvinH on May 15, 2012, 04:38:41 AM

Flat bench-315 for 3
hammer incline
cable flys

straight bar curls
single cable curls
bi machine

abs

Impressive double bw bench Clavin.

The Showstoppa · « **Reply #4934 on:** May 15, 2012, 12:02:14 PM »

Quote from: chaos on May 15, 2012, 05:59:50 AM

Impressive double bw bench Clavin.

LOL

Fury · « **Reply #4935 on:** May 15, 2012, 04:34:36 PM »

Quote from: chaos on May 10, 2012, 04:33:32 PM

Deadlifts *pr

Cleans

Pulldowns

*

Haha, brutal socks, fake plates and black wife beater trying to show off the pipes while acting like you're only wearing it because it's hot out.

chaos · « **Reply #4936 on:** May 15, 2012, 04:39:19 PM »

Lol

Flat DB

Lockouts

Incline BBell

Low Cable Flyes

One Arm Pushdowns

CGBP

Rope Pushdowns

*BTW: that "wifebeater" is your average XXL tank top.

njflex · « **Reply #4937 on:** May 16, 2012, 06:07:54 AM »

CHEST
smith flat superset with flat flye
inc db superset with dips
seated chest press superset with lower cable cross over

tris
pushdowns
seated tri extension machine
tri dip machine
close grip bench smith

abs

CalvinH · « **Reply #4938 on:** May 16, 2012, 09:58:38 AM »

Quote from: Fury on May 15, 2012, 04:34:36 PM

Haha, brutal socks, fake plates and black wife beater trying to show off the pipes while acting like you're only wearing it because it's hot out.

Rack deads
pulldowns
iso rows

one arm cable pushdowns
pushdowns

abs

CalvinH · « **Reply #4939 on:** May 17, 2012, 06:18:33 AM »

Squats
extensions
leg curls

abs
cardio

chaos · « **Reply #4940 on:** May 17, 2012, 07:34:55 PM »

Farmers Walk

BBell Rows

Low Cable Curls

CalvinH · « **Reply #4941 on:** May 18, 2012, 04:34:42 AM »

Shoulder press
front raises
side raises
rear pec dec
shrugs

abs

njflex · « **Reply #4942 on:** May 18, 2012, 09:58:13 AM »

back
chins
tbar row
hammer reverse pulldown
cable low row
one arm row cable

weighted hypers
rear delt machine

bis
cable curl
one arm db
barbell curl

abs

thurs

delt
smith behind neck
cable side laterals
upright cable row
fr raise db

shrugs barbell

forearms

chaos · « **Reply #4943 on:** May 18, 2012, 04:48:26 PM »

Log Press

Seated DB Press

DB Side Lat

Machine Rear Delts

Seated Shrugs

Grape Ape · « **Reply #4944 on:** May 18, 2012, 06:05:04 PM »

2 sets 30 inch plyo box jumps x 4

17.5 inch wide stance box squats: 12, 5, 5, 3, 2, 2, 3, 2

I've taken that as far as I care to so switching now to low 14 inch low box: 1 set of 8

1 set 30 inch plyo box jumps x 12

Mr Nobody · « **Reply #4945 on:** May 19, 2012, 08:56:55 PM »

Mowed sum yards.

chaos · « **Reply #4946 on:** May 20, 2012, 07:03:13 AM »

Quote from: Mr Nobody on May 11, 2012, 09:05:31 PM

Mowed sum yards

Quote from: Mr Nobody on May 19, 2012, 08:56:55 PM

Mowed sum yards.

The Y boards own personal mexican.

CalvinH · « **Reply #4947 on:** May 21, 2012, 06:35:15 AM »

Preacher curls
straight bar curls
concentration curls

pushdown
single arm pushdowns
overhead db extensions

abs

njflex · « **Reply #4948 on:** May 21, 2012, 09:39:33 AM »

LEGS
squat 225,275,315,365 12,12,12,10
leg press 3x 12 rep sets
leg extensions 3x 12 reps

hams
sldl 135,185,235,255 10/12rep

calves 3x drop set seated 30 rep sets

CAPTAIN INSANO · « **Reply #4949 on:** May 21, 2012, 11:56:02 AM »

DB Bench
Incline Smith
DB Flies
Cable X-Overs