Today's Workout Thread

[Leatherstockiings]

Well, I got my lethargic rear out and ran to the track and did some laps. Total mileage was 2.5 miles. My total minutes running were higher than degrees of temperature F. Running outside this week will be a challenge.

[eddy79]

45kg row with on arm? Hug triceps

Once I start upping the reps I will start to get more hypertrophy and grow more. Atm I have more or less aimed for strength so have just filled out to where I was at previously. Think atm arms are around 17 inch flexed which is a best for me which is the only reason I know as it puts in front of where I was previously by a smidge. Actually all my weights are over where I was at so I am pretty happy.

[Thug]

A 17km night ride last night.

Damn light bombed out half way through the ride due to a faulty connection somewhere. This the 2nd light that has done exactly the same and it wasn't exactly cheap (approx $160). Fortunately a riding mate had a spare light and mine is still under warranty.

[whoever]

Holding cold brew frech press coffee in the fridge for 24 hours... 896 grams gets heavy

[Leatherstockiings]

Upper body routine this evening.

Dumbbell press 3x6
Swimmers press 2x8
Dumbbell tricep extension 2x10
Front/side raises 2x6
Push-ups 3x10
Supermans 2x10
Crunches 30
Side crunches 15, each side

[eddy79]

Feel like I need a little more work to help with grip strength so changed back to hammer curls. Done last know so arms are fatigued to really make them work.

Back squats 120, 130, 140, 150 x 8 @2min
Straight leg deads 100, 110, 120, 130 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 32.5, 32.5, 32.5, 32.5 x 8 @1min

Parallel bar dips body weight +25kg x8 x 4 @2min
Skull crushers 40kg x8 x4 @1min
Pushdowns 60, 65, 70, 75(stack) x 9 @1min

Barbell bar curl 42.5kg x8 x4 @2min
Dumbell incline curl 17.5kg x 8 x4 @1min
Dumbell hammer curl 20kg x 8 x 4 @1min

Made reps on leg extensions and dips again this week. Only just scraped the last rep for dips so will hold off putting up weight. Will up reps on leg extensions next week.

[Leatherstockiings]

This evening I went for a twenty minute run. We're in the middle of a wintry mix of snow and ice so the footing was tricky. I ran on the grass next to the sidewalk when possible. My next run is in Sunday. The expected high temp is supposed to be 8 def F. It's going to be a short run.

[eddy79]

Yesterday's workout

Db bench press 32.5, 37.5, 42.5, 47.5kg x8 @2min
Db incline press 40kg x8 x4 @2min
Db decline press 37.5kg x8 x4 @2min
Db flyes 22.5kg x8 x4 @2min

Shoulder press 62.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side lat raise 20kg x8 x4 @2min
Bent forward db reverse flyes 17.5kg x8 x4 @2min
Barbell shrugs 170kg x8 x4 @1min

Made reps on flat presses, decline presses and shoulder presses. Will up weight for flat press and shoulder presses next week.

[Firefighter2]

[QUOTE=eddy79;1690844]Feel like I need a little more work to help with grip strength so changed back to hammer curls. Done last know so arms are fatigued to really make them work.

I know the feeling! Strapless barbell rows and deadlifts seem to help my grip strength.

[eddy79]

I know the feeling! Strapless barbell rows and deadlifts seem to help my grip strength.

I do all rows and straight leg deads without straps but the heavy deads and shrugs I use straps. I do the lower weight warm ups without straps though. I use a double palms back grip not a alternated grip though so don't have the hands creating the counter of each other to help with grip so make it harder for myself but feels unnatural to use the alternated grip.