Today's Workout Thread

[eddy79]

Upped weight for flyes, side raises and shrugs

Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min

Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 160kg for 15 sec x 4 @1min

[Thug]

A 32km singlespeed ride this morning.

[Cincinnatus]

30 miles yesterday on the bike trail.

[Leatherstockiings]

I had the opportunity to do some walking in the woods, probably covering 1.5 to 2 miles.

[Leatherstockiings]

Lower body routine this evening:

Squat jumps 2x10
Dumbell squats 2x10
Forward lunges 2x8, each side
Rear lunges 8 each side
Planks 2x30
Bridges 30 seconds
Single leg bridges 20 seconds, each side
Single leg balances 2 x30 seconds each leg
Tree pose 30 seconds each leg
No pause stepups 10 each leg

[Thug]

Just got back from a 9.5km run


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[eddy79]

Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip wide grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

Made reps on barbell rows again so will up weight next week

[Leatherstockiings]

Yesterday's cardio: 2.8 mile run.

Today's strength training:
Dumbbell presses 2x12
Swimmers press 2x8
Bench dips 3x10
Pushups 15, 10, 10
Front/ side raises 2x6
Supermans 2x10
Bicycles 2x20, each side

[Thug]

Reset the alarm when it went off at 04:10 this morning.

[eddy79]

Upped weight for both pushdowns and Ez bar curls

Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 30 x10 x4 @1min

Bench dips +45kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min

Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 13.5kg x 10x4 @1min

Made reps on straight leg deads and leg extensions.
Will up weight for both next week