Today's Workout Thread

[TheGeek]

warmup
1.53k
10min
2%
hip adducter 3x12 105lb lv5
hip abductor 3x12 105lb lv1
calf press 3x12 205lb no holes
leg press 3x12 205lb 4 holes

cool down
1.38k 10min 2%

This was my workout from my spreadsheet lol.

[eddy79]

Upped weight for db rows

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min

Made reps on pulldowns for the third week and made reps on deadlifts for the second week

[eddy79]

Back squats 160, 170, 180, 190kgs 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 straight leg deads, incline curls and dips again this week. Will start to up weight next week as elbow is getting better

[eddy79]

Upped weight for incline pressand reverse flyes

Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 37.5kg 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 17.5kg 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 flyes again. Will up weight next week

[TheGeek]

Ran 5.35k in 35min, over some splits.

Have been on and off it for a while, but recently took up practical shotgun, it kicked my ass �� so trying to get fit again lol.

Managed to get this up to 5.39 this morning, with 9min @6mph 1min @4.5mph splits moving up in gradiemt on the treadmill.

The legs are working better lol.

Geek

[eddy79]

Started wrist curls again

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min
Reverse wrist curls 5kg x10 x10 @consecutive alternating
Wrist curls 10kg x10 x10 @consecutive alternating

Made reps on pulldowns again and on deadlifts for the third week

[eddy79]

Upped weight for straight leg deads, dips and incline curls

Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 77.5kgs 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 16kg x10 x5 @1min

Made reps on skull crushers

[eddy79]

Upped weight for db flyes

Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 37.5kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 22.5kg x10 x5 @1min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 17.5kg 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 shoulder presses

[eddy79]

Upped weight for deads and pulldowns and returned to normal weight for wrist curls

Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 40 kg x10 x5 @1min
Close grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

[eddy79]

Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 77.5kgs 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 16kg x10 x5 @1min

Made reps on skull crushers again this week