Today's Workout Thread

[eddy79]

Upped weight for flyes and all raises

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 17.5kg x10 x5 @1min

Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 180kg for 15 sec x 4

Made reps on flat presses, shrugs and static holds

[Cincinnatus]

Hiked 7.5 miles yesterday with backpack. Getting ready for an Appalachian Trail trip.

[eddy79]

Yesterday's workout

Upped sets on wrist curls

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 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating

Made reps on deadlift again this week

[eddy79]

Upped weight for leg extensions, leg curls, pushdowns and hammer curls

Back squats 120 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min

Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 32.5kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min

Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 12.5kg x10 x5 @1min

Made reps on squats and dips

[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 17.5kg x10 x5 @1min

Shoulder press 65kg x10 x5 @1min
Cable raises
Front lat raise 12.5kg x10 x5 @1min
Side lat raise 17.5kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 180kg for 15 sec x 4

Made reps on flat presses, shrugs and static holds. Will up weight for all next week

[TheGeek]

I did a 6.38krun today.

I lack a bit of motivation lately, so the wife has told me if I do half an hour of some sort of exercise for the next 90 days I can buy a shotgun as a reward...

Geek

[Leatherstockiings]

I ran 8.5 miles in the trail yesterday. Saturday was busy and I missed strength training.

[Thug]

Recent workouts include:

SA Singlespeed Championships - more of a piss up than a serious race but still cycled 27km's. The beer stop included a 750ml beer!!
A 10km run before SASSC
And a couple of short runs last weekend.

I managed to get an entry into a 52km trail run next year in July. It's the 30th anniversary of the race and although I have my permanent number, having run the race 3 times before, it has been 10 years since my last run. If I recall correctly, the temperature at the start in 2008 was -15deg Celsius.

[Leatherstockiings]

Thug, -15C/5F is around the temp where I limit my run to 20 minutes.

My next race will probably be a 20 mile trail race in February. I might do a FA run on the local trails with friends around the new year where people choose their own distance. Some are going ultra-marathon distance but I'm shooting for 26.2.

[eddy79]

Upped weight for deads

Dead lift 160kg 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 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating