Today's Workout Thread

[eddy79]

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

[Thug]

I ran our local Parkrun on Saturday morning, with a warm-up to and cool-down from included. Total was approx 7.3km and I just missed my PB at the venue by 5 seconds.

Yesterday rode just over 31km on the singlespeed with the mate I'm doing the 3 days stage race later in the week.

[eddy79]

Upped weight for pulldowns

Dead lift 150kg x7 x5 @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 50 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

[Thug]

I'm going to be out of town till Sunday doing a 3 day stage race in the mountains of Swaziland (+- 4 hours drive Johannesburg). I did this race 3 years ago and the route will probably be pretty much the same. This year I'll be doing it on my Singlespeed.

180km with 5500m of ascent.

[Leatherstockiings]

Best of luck!

[eddy79]

Good luck. Have fun

[AZBronco]

20 minutes on the stair stepper was all I had time for today.

[Leatherstockiings]

I went for a short, three mile run last night in the rain. I somehow maintained a decent pace despite not being able to see that well and slowing down to wring water out of my shirt.

[eddy79]

Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 55 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 60 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

[eddy79]

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