Today's Workout Thread

[eddy79]

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 incline and decline presses and shoulder presses for 3rd week and shrugs for the 2nd week

[eddy79]

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
Wide grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Made reps on db rows and pulldowns

[whoever]

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
Wide grip pull down 55 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Made reps on db rows and pulldowns

Hope this decreases your chances of hernia
https://youtu.be/EEFHHOCfHgw

[eddy79]

Converted skull crushers, hammer curls and incline curls to new routine

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 42.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 17.5kg x10 x5 @1min

Made reps on dips for the 2nd week. Made reps on both upped curls so will up again next week

[eddy79]

Hope this decreases your chances of hernia
https://youtu.be/EEFHHOCfHgw

I like this guy and am subscribed to his channel. Haven't seen this one yet but will watch it. Cheers

[Firefighter2]

Well done again, eddy! Keep it up for all of us.

[Firefighter2]

4.5 km walk with the little one. 36 degrees Celsius, so that's all we could take. Lots of water for the both of us.

[whoever]

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

Great job, keep it up. Any thought to incorporating a few good mornings to the routine?

[eddy79]

With the hip issue I have the lower back in that area is already overdeveloped as those muscles were part of the compensation for the way things were working. Physio said once the hip issue was resolved it should slowly return to a normal level

[eddy79]

Last night's workout
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 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 incline and decline presses for 2nd week and shrugs for the 3rd week. Made reps on shoulder presses again. Need to up weight for shoulder presses and shrugs next week