Today's Workout Thread

[Mrchick]

I did a 14 mile single speed ride yesterday and hope to get another one in today.

[eddy79]

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 again but will leave for 1 more week.

[eddy79]

Upped weight for db rows.

Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 42.5 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 rows again today. Will up weight for next week.

[Cincinnatus]

I went on vacation to Quebec City and Montreal (for the Formula 1 race) and I am not one to sit around. I like to see things and to get off the beaten path.

Walked everywhere or used the subway and then walked from there including back and forth to the track.

6/4/2017 - 7.46 Miles
6/5/2017 - 8.68 Miles
6/6/2017 - 5.56 Miles and rode 17.7 miles on a bike.
6/7/2017 - 10.98 Miles
6/8/2017 - 8.23 Miles
6/9/2017 - 10.9 Miles
6/10/2017 - 9.5 Miles
6/11/2017 - 8.72 Miles
6/12/2017 - 5.04 Miles

[eddy79]

Upped weight for incline curls

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 14.5kg x 10x4 @1min

Made reps on squats, leg extensions and dips. Will up weight for leg extensions next week. Have done something to my hamstring in the right leg getting 1 extra rep on straight leg deads last week and couldn't do leg curls with that leg.

Hope you guys are getting some workout time even if not posting about it. Been quiet in here lately

[Thug]

As it's a public holiday here today, our MTB club organised a ride this morning followed by a beers and prego rolls. I ended up with 45km.

[Thug]

A 10k run this morning including the local Parkrun.

[Speedster]

Went out for a brisk 4-5 mile walk this morning. Now, I'm planning to grab the kayak and hit the river for a nice paddle now that the flow has dropped from 16,500 cubic feet per second to 6,000 or less. The upstream paddle was punishing on my last outing.

[Thug]

A 16.5km run this morning on my local trails.

It was an organised run in aid of the Australian Shepherd South African Rescue Organisation. The money raised today from the entry fees were going to aid in the operation costs for one of the dogs.

[eddy79]

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 and decline presses. Will up weight for flat presses next week.