Today's Workout Thread

[Thug]

Bloody hell, my legs are stiff today.

[eddy79]

Upped weight for squats and leg curls

Back squats 110 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 35 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 reps on pushdowns

[Thug]

28km ride this morning.

A 50km race tomorrow morning on my singlespeed. The last time I did this race I had a full beard and won the SS category.

[captainhx]

Yesterday
Afternoon - 30min TRX Training

Today
Morning - 1200m freestyle swimming
Afternoon - 10min rope skipping

[Thug]

We got short-changed on the 50km race.

Turned out to be 47km.

[eddy79]

Upped weight for flat bench presses

Db bench press 35, 40, 45, 50kg 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 incline presses, decline presses and all lat raises. Will up weight for incline presses next week. Want to try going to cable raises at 1min so might try that next week.

[eddy79]

Started modifying this workout to the 5 x 1min routine

Dead lift 170, 180, 190, 200kg x 7 @2min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close 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

Back appreciated the lighter weight on rows. Also changed to close grip for pulldowns to mix it up

[Thug]

A 53km road ride before work this morning.

[Thug]

A 27km ride this morning.

I'm off this afternoon to a 24km mountain trail run called 4 Peaks. Should be good fun.

[eddy79]

Back squats 110 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 35 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 reps on skull crushers but missed pushdowns