I walked to work and I'm about to walk home again. Not sure that really counts. I'm starting to get back into bouldering after a long hiatus though so I'm getting in better shape recently.
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I walked to work and I'm about to walk home again. Not sure that really counts. I'm starting to get back into bouldering after a long hiatus though so I'm getting in better shape recently.
Bouldering will definitely get your body going again. Nice to have someone new join the thread. Haven't heard from anyone in a while.
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 12.5kg x8 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Deads went better this week a got back a rep. Still down from where I was but moving forward again so hopefully a couple weeks and should be even again
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Made reps on decline press for the third week
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 12.5kg x8 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on skull crushers and hammer curls for the first week
Working out a day early as is my boys birthday tomorrow. Tried to up decline press but didn't go well so changed back mid way. This routine usually suffers being done early and will have to do again in a fortnight so will leave till after that to go up.
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dropped the weight for reverse wrist curls and upped reps as wasn't working out.
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on db rows and gained back another rep on deads. 1 more to get back even
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on skull crushers and hammer curls for the second week
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on db rows for the second week
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on skull crushers and hammer curls for the third week so will up weight next week
Working out a day early as is Easter. Actually went ok for doing a day early.
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on db rows for the third week so will up weight next week
Last night's workout. Upped weight for skull crushers and hammer curls
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on incline curls for the first week
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Made reps on reverse flyes
Upped weight for db rows
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on incline curls for the second week
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Made reps on reverse flyes for the second week
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on incline curls for the third week
Yesterday's workout. Done day early due to a funeral.
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Made reps on reverse flyes for the third week
Upped reps for reverse wrist curls
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows
Upped weight for incline curls
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on leg curls for the first week
Upped weight for reverse flyes
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows for the second week and deads for the first
Upped weight for leg curls
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Last night's workout
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows for the third week and deads for the second
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Upped weight for barbell rows
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on deads for the third week. Still have to pause a bit in last set so will continue till a smooth set
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats for the first week
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on deads again but still have to pause a bit in last set so will continue till a smooth set
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on squats for the second week and pushdowns for the first week
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on deads again but still have to pause a bit in last set so will continue till a smooth set
Just found this thread after awhile. The weather is changing for the better out here in Jersey so I will post some of my recent workouts. Every bit helps to motivate others to do the same. eddy79 is leading the way right now and totally killin' it
My cardio right now and usually is fixed gear bike rides
This ride is from June 11 - I switched the back wheel out to a Corima Carbon Disc.
Attachment 308262