Author Topic: The Y board lifting thread  (Read 2270299 times)

njflex

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Re: The Y board lifting thread.
« Reply #5125 on: July 12, 2012, 07:34:09 PM »
delts
side laterals
smith behind neck press
upright row
front raise straight bar

shrugs

forearms
rope rolls
wrist curl

calves
calf raises

wes

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Re: The Y board lifting thread.
« Reply #5126 on: July 13, 2012, 01:55:06 AM »
Shoulders & Cardio:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
4 X 20,15,12,15
{Cybex Seated Press Machine:
4 X 15,12,10,12

Behind The Back Lateral Raise:
4 X 20,12,12,20

Face-Pulls:
5 X 20,15,12,12,12

Cardio:

Walked for 16 minutes on inclined treadmill.

CalvinH

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Re: The Y board lifting thread.
« Reply #5127 on: July 13, 2012, 04:54:55 AM »
Front shoulder press
behind the neck press
side raises
reverse pec dec
shrugs


abs

wes

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Re: The Y board lifting thread.
« Reply #5128 on: July 13, 2012, 11:27:18 AM »
7/13/12

Biceps/Triceps,Cardio:


Super-Set # 1:
{Incline Dumbell Curls:
4 X 12,12,10,10
{Incline Skullcrushers:
4 X 20,15,12,12

Super-Set # 2:
{Cybex Preacher Curls:
3 X 12,12,10
{Bent-Forward Cable Extensions:
3 X 20,15,12

Super-Set # 3:
{Standing Cable Curls:
2 X 12
{Pressdowns:
2 X 20,30

One-Arm Cable Extensions:
3 X 12-15

Cardio:
15 minutes walking on inclined treadmill.

chaos

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Re: The Y board lifting thread.
« Reply #5129 on: July 13, 2012, 04:33:55 PM »
Log Press Drop Sets

DB Side Lat

Bradford Presses?

Cheat Curls

Cable Curls Drop Sets
Liar!!!!Filt!!!!

Grape Ape

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Re: The Y board lifting thread.
« Reply #5130 on: July 13, 2012, 06:36:47 PM »
Trap bar DL:  8,5,3,2,2,2  ----->superset Neurtal grip DB press with baby weight 5 x 15-20 reps

Rotator cuff work

Hammer Curl
Y

njflex

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Re: The Y board lifting thread.
« Reply #5131 on: July 15, 2012, 11:11:33 AM »
quads
leg extensions
hammer v squat feet close
leg press
smith single leg lunges

hams
leg curl
stiff leegged dlifts

calves
seat calf raise drops x3 per set ,,,

deadz

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Re: The Y board lifting thread.
« Reply #5132 on: July 15, 2012, 07:11:45 PM »
Leg ext
leg press
squats
seated hamstrings
calves
T

deadz

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Re: The Y board lifting thread.
« Reply #5133 on: July 16, 2012, 02:32:47 PM »
BB bench
Hammer incline
pec dec

ez curl
one arm alt db
one arm precher
rope curls

rev cable curls
T

wes

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Re: The Y board lifting thread.
« Reply #5134 on: July 17, 2012, 03:47:13 AM »
7/16/12

Quads/Hamstrings,Calves:

Super-Set:
{Leg Press:
5 X 20,15,12,10,20
{Nautilus Lying Leg Curls:
5 X 20,15,12,12,12

Super-Set:
{Leg Extensions:
5 X 12,12,12,10,20
{Seated Leg Curls:
5 X 20,15,12,12,20

Adductor Machine:
2 X 20,15

Calves:
Cybex Rotary Calf Extensions:
5 X failure

CalvinH

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Re: The Y board lifting thread.
« Reply #5135 on: July 17, 2012, 04:43:10 AM »
Flat bench
hammer incline
decline bench
cables

db curls
preacher curls


abs

Grape Ape

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Re: The Y board lifting thread.
« Reply #5136 on: July 17, 2012, 08:02:15 AM »
Working out in my basement sucks.

Box Squats:  1 x 12.   1 x 8    8x2 1 min rest between

Baby weight DB bench, neutral grip.  3 x 15

Box step up 2 x 8 per leg
Y

wes

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Re: The Y board lifting thread.
« Reply #5137 on: July 17, 2012, 09:45:05 AM »
7/17/12

Chest,Abs,Cardio:

Chest:
Smith Inclines:
5 X 12,12,10,8,12

Flyes:
4 X 12,12,10,12

Cybex Seated Chest Press:
3 X 8,10,12

Abs:

Tri-Set:
{Rope-Crunches:
2 x 50
{Crunches:
2 X 50
{Hanging Leg Raise:
2 X 15

Cardio:
Walked 20 minutes on inclined treadmill.

njflex

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Re: The Y board lifting thread.
« Reply #5138 on: July 17, 2012, 07:33:15 PM »
chest
inc press
fdb press
dips
cable crossovers
hammer lower press


tris
dip machine tri
pushdowns
tri extension sitdown
reverse single arm reverse

abs

chaos

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Re: The Y board lifting thread.
« Reply #5139 on: July 18, 2012, 09:29:50 AM »
Been sick,  heading in today for revenge. >:(
Liar!!!!Filt!!!!

CalvinH

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Re: The Y board lifting thread.
« Reply #5140 on: July 18, 2012, 09:30:15 AM »
Deads
pulldowns
hammer iso rows
back machine

pushdowns
cable tri

abs

deadz

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Re: The Y board lifting thread.
« Reply #5141 on: July 18, 2012, 01:55:28 PM »
Overhead DB press
Military press-smith machine
db laterals
cable laterals
rev pec dec
shrugs

Pushdowns
overhead rope
skull crusher machine
alt one arm pushdown
T

chaos

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Re: The Y board lifting thread.
« Reply #5142 on: July 18, 2012, 04:52:12 PM »
Squats

Bench
Liar!!!!Filt!!!!

wes

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Re: The Y board lifting thread.
« Reply #5143 on: July 18, 2012, 04:54:56 PM »
7/18/12

Back/Traps,Neck,Cardio:

Back:

Pulldowns:
4 X 15,12,10,12

Lying Barbell Rows:
4 X 10

Dumbell Pullovers:
3 X 12,12,10

Seated Cable Rows:
1 x 15

Traps:

Dumbell Shrugs:
3 X 20,15,12

Neck:
Nautilus 4-Way Neck Machine:
2 x 20 each position

Cardio:
Walked for 20 minutes on inclined treadmill.

CalvinH

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Re: The Y board lifting thread.
« Reply #5144 on: July 19, 2012, 04:44:12 AM »

njflex

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Re: The Y board lifting thread.
« Reply #5145 on: July 19, 2012, 06:19:30 AM »
BACK
CHINS 3X 12-15
REVERSE GRIP TBAR ROW
REVERSE HAMMER PULLDOWN
LOW CABLE ROW
STANDUP PULLOVER/PULLDOWN

WEIGHTED HYPERS
REAR DELTS

BI'S
SCOTT CURL MACHINE
BARBELL CURL
SEATED CURL STRAIGHT BAR ON CABLE ROW ATTACHMENT

chaos

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Re: The Y board lifting thread.
« Reply #5146 on: July 19, 2012, 04:41:04 PM »
Deads

Cleans

Pullups

Preacher Curls

DB Curls
Liar!!!!Filt!!!!

wes

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Re: The Y board lifting thread.
« Reply #5147 on: July 19, 2012, 05:09:52 PM »
7/19/12

Shoulders,Abs,Cardio:

Shoulders:

Tri-Set:
{Seated Cybex Press:
4 X 20,15,12,12
{Lateral Raise Behind Back:
4 X 20,15,12,12
{Face-Pulls:
4 X 20,15,12,12

Bent-Over Laterals:
1 X 15

One-Arm Cable Laterals Behind Back:
3 X 12 from one arm to the other non-stop until all 3 sets were done.
 

Abs:

Tri-Set:
{Crunches:
2 x 50
{Lying Leg Raise:
2 x 25
{Roman-Chair Situps:
2 x 20

Cardio:
22 minutes walking on inclined treadmill.

njflex

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Re: The Y board lifting thread.
« Reply #5148 on: July 20, 2012, 06:11:40 AM »
delts
front press smith
cable side lateral
cable upright row
behind neck press

shrugs

forearms
 calves
standing calf raises
abs..

wes

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Re: The Y board lifting thread.
« Reply #5149 on: July 20, 2012, 10:03:06 AM »
7/20/12

Biceps/Triceps,Cardio:


Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
4 X 12,10,8,12
{Dumbell Skullcrushers:
4 X 20,15,12,15

Super-Set # 2:
{Wide Grip Barbell Curls:
3 X 10
{Seated Triceps Extensions:
3 X 20,15,12

Super-Set # 3:
{Cybex Preacher Curls:
2 X 12
{Pressdowns:
2 X 30,20

One-Arm Reverse Pushdowns:
2 x failure alternating arms with no rest


Cardio:
20 minutes walking on inclined treadmill.