Today's Workout Thread

[eddy79]

Upped weight for incline presses, shoulder presses and static holds

Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min

Shoulder press 70kg 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 170kg for 15 sec x 4

Made reps on flat presses.

[Thug]

I need to get cycling again as mate and I signed up for a 3 day stage race in Swaziland in October and this year we are doing it on our singlespeeds.

But with my trail run races at the ends of July and September, I'll need to balance the running with the cycling.

It looks like there is going to be many a cold dark morning in the next 3/4 months.

[Firefighter2]

I walked all day in Niagara Falls, not sure how many miles but it was enough to feel it for a day or two.

[eddy79]

Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip pull down 55 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 and db rows today. Will up weight for db rows next week. Today's workout was the first in a long time that I haven't had a couple espresso shots first. I didn't like it.

[Thug]

I did the monthly night trail (golf course) run last night.
8km in 41 minutes.

[Thug]

I did give some thought to riding this morning but after the cold front hit, I quickly dismissed that thought.

And just to confirm my decision, the temperature gauge in the car read 1 deg C whilst driving to work.

[eddy79]

Last night's workout

Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 40, 50, 60, 70 x 10 @1min
Single leg curls 32.5 x10 x4 @1min

Bench dips +45kg x10 x 4 @2min
Skull crushers 40kg 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 leg extensions and incline curls. Will up weight for incline curls next week.

[Thug]

A 5km run this afternoon.

[Thug]

Slightly over 12km on the trails this morning.

[Thug]

And a 24km singlespeed ride this afternoon.

Climbed into my shower afterwards and as I adjusted the showerhead, the whole showerhead attachment broke off in my hand from the wall. That means a plumber chipping away the tiles, plaster and brickwork to replace the pipes. Oh well, at least I can still shower in the meantime.