Today's Workout Thread

[neehooya]

Gents,

A question for you, have you done SOTS squats? Today during a workout, I was introduce to them for a first time.
Interesting concept, here is a link to youtube overview of SOTS, with one adjustment you start with the bar on your shoulders behind your head rather than fully extended:

https://www.youtube.com/watch?v=4zTdh2KxZi0

[eddy79]

Haven't done before. Seems it would be good for a circuit workout hitting the shoulders and core. With the reduced weight for the press and longer times between squats it seems it would be pretty light for the legs.

[eddy79]

Dead lift 180, 190, 200, 210kg 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

[neehooya]

Haven't done before. Seems it would be good for a circuit workout hitting the shoulders and core. With the reduced weight for the press and longer times between squats it seems it would be pretty light for the legs.

Agree, the workout was more challanging than anticipated.

[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 squats, leg extensions, dips and for the second week pushdowns.

[eddy79]

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 flat bench and static holds. Will up weight next week on static holds

[eddy79]

Changed to 5 sets for deads in prep of all maybe going funky due to holidays next week.

Dead lift 170, 180, 190, 200, 210kg 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

[eddy79]

Upped weight for pushdowns

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 75 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 squats, leg extensions and dips for the second week

[eddy79]

Had to miss Monday's workout due to holidays so will need to stick to the weight I was at instead of upping weight.

Today's is a day late but went well

Dead lift 180, 190, 200, 210kg 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

Added 2 sets each of flat presses at 40 and 50kg in an effort not to regress to badly. Usually a week missed puts me back4 weeks so hope to abate some of that.

[MrZ]

Skipped the gym yesterday. That makes it roughly a 33 year long streak.