Today's Workout Thread

[Leatherstockiings]

Tuesday's strength training:
Push-ups: 10, 12, 12, 12
Kettle bell swings: 3x15
Tricep bench dips: 3x15
Bent over rows: 3x10
Sit-ups: 3x15
Calf raises: 2x12
Toe curls: 2x12, each leg

Wednesday's cardio: 4.5 mile tempo run

[Thug]

A 6.7km run this morning up and down my local hill.

[Leatherstockiings]

Gym day:

Back squats 3x10
Dead lift 3x8
Lat pull down 3x10
Back extensions 10, 8, 8
Bench dips 20
Push-ups 10, 10 clap push-ups
12 minutes of cardio

[eddy79]

Upped weight for ez bar 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 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min

Made reps on straight leg deads and pushdowns again this week. Will up weight for straight leg deads next week

[eddy79]

Upped weight for decline presses, shoulder presses and front raises.

Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min

Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on reverse flyes again this week

[Thug]

Saturday - 12.7km run
Sunday - 14.1km trail run

[Leatherstockiings]

Friday: 11 mile road/trail combination run
Saturday: traded yard work for strength training
Sunday: 4.5 mile road/track run. At the track I ran 400s. I defenitely felt all if the Holuday snacks that I've consumed lately.

[Leatherstockiings]

Tuesday's gym session:

3/4 mile run warm-up
Dead lift 3x10
Bench press 3x8
Battle ropes 3x30 seconds
Assisted pullups 8,5
Assisted chinups 8
Tricep pulldown 3x10
Swimmers Press 2x8
10 minute run/walk cooldown

[Thug]

A 9km run this morning.

[eddy79]

Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating