Today's Workout Thread

[eddy79]

Upped weight for hammer curls

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 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min

[Thug]

An easyish 13.5km trail run this morning with the Saturday morning group.

[Thug]

I managed to survive my mates bachelors last night so did the trail race this morning. Ended with 19.5km and approx 900m of ascent.

[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

[whoever]

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.

Would the distance of all the new ascents and decents make up for the distace of the lost road ?

[Thug]

Would the distance of all the new ascents and decents make up for the distace of the lost road ?

No, we've lost roughly 3.2 km in distance and have gained approx 60m in ascent

[whoever]

No, we've lost roughly 3.2 km in distance and have gained approx 60m in ascent

P het of and run to the end of the road and back to your bikes and co tnue the ride.

[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
Wide 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 again this week. Will up weight next week

[Thug]

I managed to get home early enough this evening to go for a shortish run. Ended with 5.8km road run.

[Thug]

A 26km ride this morning including a few of the local hills.