Today's Workout Thread

[TheGeek]

Went to the gym yesterday did a 7k run on treadmill. Went to change, locker room was super busy, so went to the bikes and did a 5mile.

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[Thug]

A 26km bike ride this morning.

Going to ride my singlespeed tomorrow morning.

[Thug]

A 39km singlespeed ride this morning.

[Thug]

An 11.5km road run.

[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

Made reps on static holds

[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 57.5 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

[Thug]

Tuesday morning - 51km ride before work
Tuesday evening - 6.5km run with the GF
Wednesday morning - 35km singlespeed ride with 650m of ascent

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

Made reps on dips and ez bar curls. Will up weight for dips next week.

[Thug]

28km ride this morning.

[Thug]

Went to the farm this weekend for a good friends wedding.

We had a good ride on Saturday morning before the ceremony, 18km with almost 500m of ascent and then this morning with another good mate we ran the hangovers off with almost 13.5km with 400m of ascent.

Oh, the farm is on the side of a mountain.