Today's Workout Thread

[eddy79]

Upped weight for leg curls. Accidentally upped weight for leg extensions so will stick with it.

Back squats 150, 160, 170, 180kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 70kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg 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 for the second week and straight leg deads and incline curls for the third week and leg curls for the 3rd week. Will leave weight the same as having issues with right elbow and don't want to put any extra pressure on it.

[eddy79]

Changed order for raises to give priority to weaker muscles.

Db bench press 37.5, 42.5, 47.5, 52.5kg
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
Bent forward db reverse flyes 15kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on incline bench for 3rd week and flyes for 1st week

[eddy79]

Wednesday's workout. Had to drop wrist curls due to problems with muscle in forearm.

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 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

Made reps on db rows for 2nd week

[Diboll]

Wednesday's workout. Had to drop wrist curls due to problems with muscle in forearm.

Had to drop nearly everything due to another birthday.

Wash three loads of clothes in LG washer
Dry three loads of clothes in LG dryer
Fold two loads of clothes
Hang one load of clothes

[eddy79]

Back squats 150, 160, 170, 180kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 70kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg 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, straight leg deads and incline curls Will up for squats next week but leave weight the same for rest as elbow issues look to take 2 weeks to resolve.

[eddy79]

Last night's workout

Changed order for raises to give full priority to weaker muscles.

Db bench press 37.5, 42.5, 47.5, 52.5kg
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
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on incline bench again flyes for 2nd week and reverse raises for 1st week

[eddy79]

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 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

Made reps on db rows for 3rd week and on pulldowns this week too.

[Firefighter2]

Doing good, eddy! I admire your dedication.

[eddy79]

It's a double sided coin. If I stop some of my body issues like my back start giving me problems and it sucks having to go back and start again so I just follow the plan. Don't always want to but usually feel better for it.

Have you managed to keep finding time to keep fit

[Firefighter2]

I hear ya'! I'll be back into it soon again, things are beginning to slow down a bit. I'm not fat yet, but I have lost some muscle mass. It's nice that one can take a hiatus when you lift naturally with lots of compound movements and still maintain your gains for a long time.