Today's Workout Thread

[eddy79]

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 again this week. Shoulder went well so long as my shoulder workout goes well will up weight next week

[Thug]

A 22.5km trail run this morniing.

[eddy79]

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

Shoulder went well so hopefully will keep getting better. Got some new straps called versa gripps I had the chance to use tonight. Are a bit different so might take a few shots to get right but seems much better than the ones I was using before

[eddy79]

Default
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

Made reps on pulldowns this week. Got to give the versa gripps a full try today. They rock. Way more comfortable than the wrist straps ans heaps easier to set up. Used to start wrapping my old straps round about 40 seconds out to get set up and right. Can do in 10 seconds with these.

[holli4pirating]

My habits have swung the other way; I've dropped strength work while I rebuild my aerobic base through rowing. I've spent 40 mins on the erg each day this month pulling at a steady state, followed by 15-20 mins of yoga to stretch out and cool down.

[whoever]

Default
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

Made reps on pulldowns this week. Got to give the versa gripps a full try today. They rock. Way more comfortable than the wrist straps ans heaps easier to set up. Used to start wrapping my old straps round about 40 seconds out to get set up and right. Can do in 10 seconds with these.

How are those straps workin out for you

[Thug]

An 8km trail run this evening with almost 200m of ascent

[eddy79]

How are those straps workin out for you

Was a bit nervous about them as very different from standard wrap around straps and cost 3x more. After using for my heaviest weights they are far more comfortable and grip heaps better. If they last as long as the online reading says then I think I have found a keeper

[whoever]

Was a bit nervous about them as very different from standard wrap around straps and cost 3x more. After using for my heaviest weights they are far more comfortable and grip heaps better. If they last as long as the online reading says then I think I have found a keeper

Good luck eith those snd it is hard to trust your saftey to a 35mm powce of cloth

[Thug]

The normal Friday group ride of 27km

The route has changed slightly due to the amount of traffic on one particular road. We've lost some distance but have some new hills thrown in.