Today's Workout Thread

[eddy79]

Upped weight for squats, dips and incline curls.

Back squats 130 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 +45kg x10reps x 5 sets @1min
Skull crushers 35kg 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 13.5kg x10 x5 @1min

Will give ez bar curls another week before putting up

[Leatherstockiings]

Yesterday's strength training:
Push-ups 15 regular, 10 incline, 10 decline from Swiss ball
Dumbbell squats 8
Squat Jumps 10
Weighted lunges 2x8 each side
Weighted reverse lunges 8 each side
Kettle bell swings 3x15
Swiss ball jack knifes 3x10
Three mile run at the track

Today's Cardio: 10 mile trail run. It was really warm. I took my shirt off for a while to get some Vitamin D.

[Thug]

A 9.5km run before work this morning.

[eddy79]

Last night's workout

Db bench press 40kg 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 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on incline and decline presses and shoulder presses this week. Will up weight for incline presses next week

[Leatherstockiings]

Sunday-7 mile trail run

Monday-rest day

Tuesday-Strength training:
Back squats 3x10
Trap bar deadlift 3x8
Lat pulldown 3x12
Battle rope slams 3x30 seconds
Back extension 3x10

[eddy79]

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

Made reps on barbell rows and pulldowns again this week

[Thug]

An 8km run this morning before work.

[eddy79]

Back squats 130 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 +45kg x10reps x 5 sets @1min
Skull crushers 35kg 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 13.5kg x10 x5 @1min

Made reps on ez bar curls again so will up weight for next week. Made reps on straight leg deads as well.

[Thug]

An 8.3km run this morning before work.

[eddy79]

Upped weight for incline presses.

Db bench press 40kg x10 x 5 @1min
Db incline press 35kg 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 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on decline presses and shoulder presses again this week. Made reps on front raises also.