Today's Workout Thread

[Firefighter2]

Trail walk this morning. Enjoy your weekend!

[Thug]

30km MTB ride this morning in the local nature reserve. Blesbuck, Wildebeest and Zebra were on show.

[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 180kg for 15 sec x 4


Made reps on flat bench presses and shoulder presses. Will up weight for shoulder presses next week

[Thug]

8km run this morning.

[eddy79]

Upped weight for deadlifts

Dead lift 170, 180, 190, 200kg 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]

27km ride this morning.

[Thug]

Another 28km ride this morning.

Tomorrow is a 24km trail run (race) on the same tracks I cycled a couple of Sunday's ago.

[eddy79]

As the weights have come up again with upped reps so time to change again. This time reducing the time for the sets to 1 min and doing 5 sets so same amount of weight lifted in less time.

Back squats 100 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min

Made repson leg curls again so will up weight for next week. Also need to up weight for squats to 110.

[Thug]

I did the trail race yesterday but felt my hamstring start to twinge, so bailed at the 11km mark. Was disappointed but would rather save my leg for a race in a couple of weekends time that I've had on my calendar for the past 7 months.

Went out this morning on the singlespeed with a couple of mates and did just under 82km. Only felts my hamstring a couple of times which was pleasing.

[eddy79]

Upped weight for shoulder 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 75kg 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 180kg for 15 sec x 4


Made reps on flat bench and incline presses and all lat raises. Will up weight for flat bench presses next week