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

Made reps on all raises. Will up weight them and flyes next week

[Thug]

A 6.5km easy run yesterday morning.

This weekend its off to most anticipated event on the annual calendar, SA Singlespeed Championships.

There'll probably more beers drunk than miles ridden.

[Leatherstockiings]

I went on a 5 mile road run yesterday morning, plus some trail maintenance later in the day. This weekend I'm doing a local, trail half-marathon. It's supposed to be a cold morning.

[Thug]

I went on a 5 mile road run yesterday morning, plus some trail maintenance later in the day. This weekend I'm doing a local, trail half-marathon. It's supposed to be a cold morning.

Good luck.

I far prefer running trail half's than road half's although my GF has entered me into a road 21 in January.

[Leatherstockiings]

I much prefer trail running over running on the road. Being out in nature revitalizes me.

[eddy79]

Good luck with your race's guy's. I envy those who can run. Im useless at running always have been

[eddy79]

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

Made reps on deadlift

[Leatherstockiings]

This morning I ran 1.5 miles in the track for a VO2 max test. This afternoon I went for an easy three mile run.

[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

Made reps on leg extensions, leg curls, pushdowns and hammer curls. Will up weight for pushdowns and hammer curls next week

[Leatherstockiings]

My big race for the year, 13.1 miles on the trail, is all wrapped up. I cut 30 minutes off my running injured time from last year. I. celebrated afterward with a couple of complimentary beers and junk food.