Today's Workout Thread

[eddy79]

Uppedweight for pulldowns

Dead lift 170, 180, 190, 200 kg x 5 @2min
Standing bent over barbell rows 85 kg x8 x4 @2min
Bench bent over db rows 45 kg x8 x4 @2min
Close grip v handle pull down 60 kg x 8 x 4 @1min

Made reps on deads. That is a milestone weight for me as I won't go heavier but one a bit easier will up the reps.

[Thug]

We had a long weekend here, so spent the past 4 days mountain biking and trail running on a farm in the Eastern Free State.

[whoever]

[QUOTE=Firefighter2;1691770]

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.

I say dumbbell press, there is son real motivation to not loose that grip

[Thug]

A 9km run this morning at an average pace of 5:16 pkm.

[Leatherstockiings]

Yesterday's cardio: Four miles of hiking hill and dale chasing rabbits.

Today's strength training:
Push-ups 3x10
Dumbbell press 3x8
Swimmer's press 2x8
Tricep dumbbell extension 10, upped weight 6
Tricep bench dips 10
Front/side raises 6, upped weight 3
Supermans 2x10
Bicycles 2x20

[Thug]

A mate of mine is off on a 3 month trip to South East Asia with his Missus tomorrow, so we had a final ride together with breakfast thereafter. 9 of us rode and I clocked 36km.

[whoever]

A mate of mine is off on a 3 month trip to South East Asia with his Missus tomorrow, so we had a final ride together with breakfast thereafter. 9 of us rode and I clocked 36km.

Great, how was the wheather

[eddy79]

Upped reps on leg extensions

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 9 @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 squats, leg curls and dips this week. Will up reps on dips next week.

[whoever]

Upped reps on leg extensions

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 9 @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 squats, leg curls and dips this week. Will up reps on dips next week.

Where skull crushers dumb/barbell ?

[Leatherstockiings]

I went on an approximately 2 mile run this morning. The roads and sidewalks were slushy and slick from melted snow so I ran on grass alongside the sidewalk to the track. I did laps with some 100 meters intervals, then back home on the grass.