Today's Workout Thread

Played with weight for squats to favor heavier set. Added extra set for straight leg deads

Back squats 60x1, 90x1, 120x1, 130x2, 140x2 x10 @2min
Straight leg deads 60kg x10 x5 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Upped reps for raises

Bench press
Flat 120kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 120kg x12 x5 @1min

Made reps on all presses and flyes and shrugs

Wednesday's workout

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @2min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on pull ups and cable rows

Played with weight for squats to favor heavier set. Upped weight for straight leg deads

Back squats 70x1, 100 x1, 130x1, 140x4 x10 @2min
Straight leg deads 70kg x10 x5 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Upped reps for flat presses, flyes and upped weight for shrugs

Bench press
Flat 120kg x 12 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x12 x5 @1min

Made reps on incline and decline press

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @2min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on pull ups and cable rows

Last night's workout
Upped weight for straight leg deads

Back squats 70x1, 100 x1, 130x1, 140x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Bench press
Flat 120kg x 12 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x12 x5 @1min

Made reps on incline and decline press

Finally got the go ahead from the chiro to start deads again just light to start and slowly work up

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @2min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Deadlifts 60kg x5 x4 @1min

Made reps on pull ups and cable rows and deads

Upped weight for squats and reps for hammer curls

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Brought reps back and put weight up for flat presses

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x12 x5 @1min

Made reps on incline and decline press

Added a couple reps for deads

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @2min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min
Deadlifts 60kg x7 x4 @1min

Made reps on pull ups and cable rows and deads

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Monday's workout

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x12 x5 @1min

Made reps on incline and decline press

Played with deads to move heavier. Dropped reps and added weight

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @2min
Deadlifts 70kg x5 x4 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on pull ups and cable rows and deads

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x12 x5 @1min

Made reps on incline and decline press

Upped weight for deads

Pullups bodyweight only 10 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min
Deadlifts 80kg x5 x4 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on cable rows and deads

Friday's workout

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Starting early this week as going away
Upped weight for incline presses

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 110kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x15 x5 @1min

Made reps on decline press

Upped weight for deads

Pullups bodyweight only 10 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min
Deadlifts 85kg x5 x4 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on cable rows and deads

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 110kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Barbell shrugs 140kg x15 x5 @1min

Made reps on decline press

Upped weight and sets for deads

Pullups bodyweight only 10 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min
Deadlifts 90kg x5 x5 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on cable rows and deads

Back squats 70x1, 100 x1, 130x1, 145x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Bench press
Flat 130kg x 10 x 4 @ 2min
Incline 110kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Made reps on incline and decline press

Have done something to my ribs. Is pain at the front on
both sides at bottom. Is same spot both sided but is causing enough discomfort for certain things to stop me doing them so skipped deads and curls

Pullups bodyweight only 10 x 4 @ 2min
Bench bent over db rows 40kg x12 x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min

Made reps on cable rows

Well damaged false ribs both sides and workout made it worse. Chiro has said no workout for a couple weeks so no just need to wait

Well given the ok so starting again

Dropped weight/reps on a couple to make an easier start. Had to drop skull crushers though.

Back squats 60x1, 80x1, 100 x1, 120x1, 140x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min(dropped)
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 55kg x12 x5 @1min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl

Pounds sound so much better than Kilos….same with Temp readings….85 degrees F is a lot better than 30 c…..lol

Dropped weight slightly for flat and incline presses

Bench press
Flat 125kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Made reps on incline and decline press

Quote:

---

Originally Posted by nessmuck

Pounds sound so much better than Kilos….same with Temp readings….85 degrees F is a lot better than 30 c…..lol

---

Yes does look more impressive but start getting wierd numbers when converting everything by x2.2. The pound plates are different sizes and again would convert weirdly back yo kilos

Dropped reps on pull ups and db rows

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x10x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min
Deadlifts 90kg x5 x5 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on pull ups, db rows, cable rows and deads

Had to drop skull crushers again but started back with ez bar curls

Back squats 60x1, 80x1, 100 x1, 120x1, 140x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x12 x4 @1min(dropped)
Pushdowns 75 x 12 x5 @1min

Ez bar curls 47.5kg x10x4 @2min
Seated bench hammer curls 20kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns and hammer curl. Added a couple extra sets of pushdowns to make up gor skipped skull crushers

Bench press
Flat 125kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Made reps on incline and decline press

Upped reps for db rows

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 40kg x12x4 @1min
Seated cable rows 80kg x15 x5 @1min
Wide grip pull down 75kg x10 x4 @1min
Deadlifts 90kg x5 x5 @1min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on pull ups, cable rows and deads

Started skull crushers again and upped reps for hammer curls

Back squats 60x1, 80x1, 100 x1, 120x1, 140x4 x10 @2min
Straight leg deads 80kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 47.5kg x10x4 @2min
Seated bench hammer curls 20kg x12 x4 @1min
Incline curls 20kg x10 x4 @1min

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns

Eddy …..looks like your all by yourself here…. Probably should staaht yah own work out thread…

Always said even if was just me would keep recording it. Wish I had a record of what I was doing when younger before I stopped and restarted. Has been helpful to know what, where, how and why I have changed bits.

I could start my own but so much of the info is here now and at least here people occasionally pop in to say gday:D

Bench press
Flat 125kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 100kg x 10 x4 @ 2min
Flyes 25kg x 12 x 4 @ 2min

Seated shoulder press 75, 80, 85, 90kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x12 x4
Seated front lat raise 12.5kg x12 x4 @1min
@1min
Seated side raise 12.5kg x12 x4 @1min

Made reps on incline and decline press