Today's Workout Thread

[Firefighter2]

You own this thread! Well done with the workouts.

[whoever]

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

40kg rubber band incline /decline flys.
notices that alternating free weights and rubber bands seems to keep progress going steady as opposed to just free weights , where after a few weeks, I need a week or two for the joints to recover.

[eddy79]

You own this thread! Well done with the workouts.

I do seem to post most regularly. It's a good way to keep track though and I'm sure I would have forgotten plenty by now without it. It's good to see a few people back though. It was almost like a repeated echo of me and my routine.

[eddy79]

Converted fully over to heavier lower rep for all exercises.

Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 40kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Front lat raise 25kg x8 x4 @2min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on shoulder presses for 2nd week and shrugs for the first week

[TheGeek]

Today tradmill effort.

5.67k
35min
1m @ 4.6mph 1%
9m @ 6.4mph 1%
1m @ 4.6mph 1.5%
9m @ 6.4mph 1.5%
1m @ 4.6mph 2%
9m @ 6.4mph 2%

1m @ 6,5.5,5,4.5,4 2%

I am gradually upping my pace till i get to 6.8mph then I'll up the incline on the first sets, then Ill start pushing the runs out to minimose the slower rests.

Geek

[eddy79]

Changed both lots of rows to heavier weight/lower reps,sets

Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 90 kg x8 x4 @2min
Bench bent over db rows 45 kg x8 x4 @2min
Close grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

[whoever]

Changed both lots of rows to heavier weight/lower reps,sets

Dead lift 190, 200, 210, 220kg x5 @2min.
Standing bent over barbell rows 90 kg x8 x4 @2min
Bench bent over db rows 45 kg x8 x4 @2min
Close grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Isn't raising weight and lowering reps in a set
Cheating yourself in the long run? If not increasing the reps prior to increasing the weight?
Great work keep up the gains.

[eddy79]

It cycles. Heavy weight lower rep and keep increasing weight to reach goal. Drop weight slightly and up reps then keep upping weight again till reach target point. After that last time was lower weight at increased reps but add a set and lower interval time keeping overall volume the same and continuing with adding weight while trying to reach target again. Higher weight lower rep increases strength then upping reps gets me to the right place to change to using volume building more stamina and increasing overall weight considerably but that kind of volume can't be maintained so back to heavy and lower and start again but soon lifting more than on the last cycle.

[whoever]

It cycles. Heavy weight lower rep and keep increasing weight to reach goal. Drop weight slightly and up reps then keep upping weight again till reach target point. After that last time was lower weight at increased reps but add a set and lower interval time keeping overall volume the same and continuing with adding weight while trying to reach target again. Higher weight lower rep increases strength then upping reps gets me to the right place to change to using volume building more stamina and increasing overall weight considerably but that kind of volume can't be maintained so back to heavy and lower and start again but soon lifting more than on the last cycle.

Sounds good, thank you for clarifying

[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 for the third this week and dips for the first