Today's Workout Thread

[whoever]

A strenuous 7-mile paddle up/down the Spokane River. It's sure convenient living only 2 miles from a decent put-in. Notable wildlife seen: a pair of osprey, a pair of loons, and an adult beaver. Here's a pic looking westward:

Attachment 267150

I had to read it twice, thought you said up stream, both ways :-)

[eddy79]

Upped weight for squats and

Back squats 120, 130, 140, 150 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min

Bench dips +50kg 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 hammer curls this week.

[Thug]

A 13km run this morning with almost 350m of ascent

[eddy79]

Upped weight for squats and

Back squats .

For any wondering what the and was it was dips. Have upgraded my phone software and it wiped my known words and its taking a while to be user friendly again.

[Thug]

A 17km trail run this morning.




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[eddy79]

Upped weight for decline presses

Db bench press 32.5, 37.5, 42.5, 47.5kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 37.5kg 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

[eddy79]

Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 85 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

[Cincinnatus]

Did the "Coffee Run" on Monday - 25 miles on the bike.

Did a ride with a friend on the 4th. 26.5 miles with 1575 feet of climbing.

[Thug]

The monthly night trail run of 8km tonight.


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[Firefighter2]

[QUOTE=Thug;1749554]A 17km trail run this morning.



Beautiful spot, Thug. I envy your trail run!