Today's Workout Thread

[Thug]

A 9km trail run on Saturday morning followed by a 23.5km road run on Sunday.

The Sunday run consisted of a 15k race and then I ran home from the finish.

[eddy79]

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 15kg 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 flyes again this week

[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

Made reps on deadlifts again this week

[whoever]

Good to get emails again

[eddy79]

Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 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 70 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 leg extensions again this week. Also made reps on squats

[Birnando]

Did 12km running yesterday at 5:00/km.
Today was a wahoo kickr bike session. 57km of high intensity intervals.
3 sets of 3*5 minutes at 90-140% FTP. TSS of about 103

[whoever]

Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 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 70 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 leg extensions again this week. Also made reps on squats

Do you have a squat cage or how you doing you squats?

[eddy79]

Yes have a cage. I picked up heaps 2nd hand in a lot from a guy selling everything he had on gumtree. Got me basically everything I needed when added to what I already had. Even had stuff leftover which I sold off to buy more weight

[Thug]

I ran a half marathon this morning. Average pace at 5.21/km

[whoever]

Yes have a cage. I picked up heaps 2nd hand in a lot from a guy selling everything he had on gumtree. Got me basically everything I needed when added to what I already had. Even had stuff leftover which I sold off to buy more weight

Great, what brand (hopefully its available in the states
Gumtree is like craigslist here.