Today's Workout Thread

[whoever]

You own this thread! Well done with the workouts.

Ahhh, dont tell him that 😎😎😎😃
You'll make his head swell. Eventhough he does own the thread

[eddy79]

After making reps on upped weight changed up again. Also modified a bit as now the weight is up I want to get pullups in there but stuck at them still

Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 47.5 kg x8 x4 @2min
Wide grip pull down 57.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Made reps on pulldowns even though upped weight so will up again next week.

[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

Are you doing bench press on a bench or the floor?
Keep it up.

[eddy79]

On the bench

[whoever]

On the bench

Try the door, its safer on shoulders

[eddy79]

Try the door, its safer on shoulders

Most likely safer but reduces range of motion significantly when using dumbbells. I have long arms so would basically only be doing partial reps.

[eddy79]

Upped weight for hammer 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 42.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x5 @1min
Dumbell incline curl 18.5kg x10 x5 @1min

Made reps on dips for the 3rd week so will up weight next week. Made reps on incline curls so will up again next week

[whoever]

its the best I got for shoulder protection when doing dumbbell presses, unless there is a better way to protect my shoulder

[eddy79]

Upped weight for shoulder presses and shrugs

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 72.5, 77.5, 82.5, 87.5kg 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 2000kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on incline and decline presses for 3rd week. Will up weight for presses next week. Made reps on rear raises for 1st week. Since it was weakest when I changed the order last will change again to prioritize weakest now.

[eddy79]

Upped weight again for pulldowns

Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 47.5 kg x8 x4 @2min
Wide grip pull down 60 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Made reps on pulldowns even though upped weight so will up again next week.