Today's Workout Thread

[eddy79]

Upped weight for big lofts

Back squats 130, 140, 150, 160, 170kgs x 8 reps @2min
Straight leg deads 90, 100, 110,120, 130kg x 8 reps @2min
Leg extensions 65 x 10 @1min
Single leg curls 35 x10 x5 @1min

Bench dips plus 55, 55, 60, 60, 60, 60kgs x 8 reps @2min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min

Ez bar curl 45kg x8reps x5 sets @1min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min

Made reps on skull crushers again this week so will up weight next week.

Most upped weights did more than expected. Squats and straight leg deads will do last 4. Dips will do at 65 and ez bar curls at 47.5. Hopefully that should be the right weight to move forward with.

[eddy79]

Last routine to up weight for big lifts

Db bench press 35, 40, 45, 50kg x8 @2min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min

Shoulder press 65, 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 17.5kg 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 200kg for 15 sec x 4

Will do last 4 sets for shoulder press next week. Made reps on static holds.

[eddy79]

Upped weight for dumbbell rows

Dead lift 170, 180, 190, 200kg x5 @2min.
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 37.5 kg x10 x5 @1min
Close 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 deads and tried for 210 but only got 1 so will do same again and try again next week.

[eddy79]

Upped weight for skull crushers

Back squats 140, 150, 160, 170kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 65 x 10 @1min
Single leg curls 35 x10 x5 @1min

Bench dips plus 65kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min

Ez bar curl 47.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min

[eddy79]

Db bench press 35, 40, 45, 50kg x8 @2min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 17.5kg 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 200kg for 15 sec x 4

Made reps on flat bench press. Also on static holds agains

[eddy79]

Dead lift 170, 180, 190, 200kg x5 @2min.
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 37.5 kg x10 x5 @1min
Close 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 deads and got 2 reps at 210 so will try for the heavier sets next week.

[Dieseld]

Ed, are you running the Westside program? Also known as conjugate system?

[eddy79]

Dave there is no program just doing what seems to be working for me. It has changed a bit but only really in reps, sets and timing

[eddy79]

Back squats 140, 150, 160, 170kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 65 x 10 @1min
Single leg curls 35 x10 x5 @1min

Bench dips plus 65kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min

Ez bar curl 47.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min

Made reps on pushdowns

[eddy79]

Yesterdays workout

Db bench press 35, 40, 45, 50kg
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 17.5kg 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 200kg for 15 sec x 4

Made reps on static holds again