Today's Workout Thread

[1OldGI]

So the bike fun continues. I decided to go skinny on my rust rod project. I stumbled over a set of Bontrager Road Warrior slicks (26x1.25) and a buddy of mine had an old pair of alloy rims that fit the tires perfectly. Aside from looking a heap better than the originals (no rust on these), the bike seems to have lost about 10 lbs just converting to thinner tires and smaller lighter rims. I've done some puttering around the neighborhood this afternoon but don't have time for a proper test ride. I'll take it out tomorrow morning and see what it says. Just from what I've seen so far the bike is much more nimble and easy to move quickly down the road. I'm running a 16t cog on the back instead of the standard 18 or 20.






The pretty new rims have re-invigorated the "Buff out the paint, leave the patina and clear coat over it" vs. "strip it down and repaint it" debate. Ultimately I think it will boil down to how desperate for something to do I am this winter. What would you guys do?

[Firefighter2]

I would repaint it. Whether it gets buffed & cleared, or repainted, they both take up some time. Might as well do it right once. Good luck!

[Firefighter2]

-4x7 Incline Benchpress
-3x10 Standing Dumbbell Curls
-4x10 Reverse Grip Bent Over Barbell Rows
-5x5 Squats

I've been using a lifting belt lately for some of the compound lifts, and it's really been helping to keep good form which has added much production to my workouts. Have fun guys.

[Thug]

A 94km ride this morning on my CX bike.
Took major strain in the last 20k's or so but I'll get back to where I was.
Tomorrow's plan is for a 50 - 60k ride which should then give me approx 240km for the week.

[eddy79]

Back squat 90, 100, 110, 120 x 8
Straight leg deads 70, 70, 80, 90 x 8
Leg extensions 40, 45, 50, 55x 8
Single leg curls 20, 20, 20, 20, x 8

Bench dips with raise legs + 10kg x 10 x 4
Skull crushers 30kg x8 x4
Pushdowns 40, 45, 50, 55 x 8
Ez bar curl 30kg x8 x4
Dumbell hammer curl 15kg x 8 x4
Dumbell incline curl 12.5kg x 8 x4

Made reps on both hammer curls and incline curls last time so both up 2.5kg

[Thug]

Only did a 31km ride this morning but felt good. Total for the week was 210km.

[eddy79]

All presses up 2.5kg this workout and shrugs up 10kg

Db bench press 22.5, 27.5, 32.5, 37.5kg x8
Db incline press 27.5kg x8 x4
Db decline press 27.5kg x8 x4
Db flyes 15kg x8 x4

Shoulder press 47.5kg x8 x4
Front lat raise 12.5kg x8 x4
Side lat raise 12.5kg x8 x4
Bent forward db reverse flyes 10kg x8 x4
Barbell shrugs 120kg x8 x4

[Thug]

Nothwithstanding today being a public holiday, Monday's are a rest day, so that's what I did.

I will be testing out my new Cateye speedometer tomorrow morning to make sure that the wireless transmission doesn't interfere with new light.

[whoever]

All presses up 2.5kg this workout and shrugs up 10kg

Db bench press 22.5, 27.5, 32.5, 37.5kg x8
Db incline press 27.5kg x8 x4
Db decline press 27.5kg x8 x4
Db flyes 15kg x8 x4

Shoulder press 47.5kg x8 x4
Front lat raise 12.5kg x8 x4
Side lat raise 12.5kg x8 x4
Bent forward db reverse flyes 10kg x8 x4
Barbell shrugs 120kg x8 x4

That db press is 37.5kg, Do you have some spitting you, or a rig so you don't hurt yourself getting the weight in possession
FYz: I sell spot db press by doing one side at a time.
I also like db more than bb because in engauges ote stablizer muscles and you eliminate the issue of the dominate side doing most of the work.

[eddy79]

I don't have a spotter as I work out at home. I usually get off the ground and put on thighs and then lift to chest and roll back so they are already mostly in position. I go till just shy of failure and since I have trained a bit know when to stop or when to push it.

I have long arms and found although I can't quite manage the same weight I get far better results and range of movement from dumbbells. I also like the idea of keeping both sides equal and no letting one be dominant