Today's Workout Thread

[eddy79]

Modified to new 1min routine

Db bench press 35kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min

Shoulder press 60kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 180kg for 15 sec x 4

Made reps on flat presses and shoulder presses so will up weight next week. Not sure about the cable raises but will keep for a few weeks to assess properly.

[Thug]

Ran the 23km Mountain Trail run on Saturday (advertised as 24), a tough day out and surprisingly finished 2nd Master.

[eddy79]

Finished modifying this workout to the 5 x 1min routine

Dead lift 150kg x 7 @1min
Standing bent over barbell rows 70 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Close grip pull down 47.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

For the first time in a fair while getting muscle soreness for a couple days after workouts.

[Thug]

Looks like it's just you and me Ed.

[eddy79]

I have been thinking the same thing. Although I would post even if just me as its a training journal I cant loose and is easy to access. Might be a bit lonely here by myself though. Hope others are managing to workout even if not posting.

[Leatherstockiings]

I did a seven mile trail run last night and it was fantastic. I still exercise six days a week, just got tired of reading unintelligible, off the cuff comments so I haven't posted for quite a while.

[eddy79]

Finished modifying to new routine

Back squats 110 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 50 x 10 @1min
Single leg curls 30 x10 x5 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 55 x 10 x5 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min

Made reps on squats, leg extensions and pushdowns. Will up weight for all next week.

[Thug]

The usual Friday morning ride.

https://www.strava.com/activities/1206713552

[Thug]

An easy 5.5km run this morning.

Tomorrow will be a singlespeed ride through Nature Reserve approximately 70km's away. All tar unfortunately but the important part is 57km with close to 1300m of ascent. Good preparation for our 3 day stage race in two weeks in Swaziland.

[eddy79]

Upped weight for flat presses and shoulder presses

Db bench press 37.5kg x10 x 5 @1min
Db incline press 32.5kg x10 x5 @1min
Db decline press 32.5kg x10 x5 @1min
Db flyes 15kg x10 x5 @1min

Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 10kg x10 x5 @1min
Side lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 10kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 180kg for 15 sec x 4