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 42.5kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Make reps on flat and incline presses and reverse flyes for the first week and shoulder press and static holds forthe second week.

[whoever]

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

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Make reps on flat and incline presses and reverse flyes for the first week and shoulder press and static holds forthe second week.

try adding a few extra fans to the shed, then you won't sweat but will be out of breath
Did you see the new AthleenX vid abou arm raises to work all sides of the delts from a prone position?

[eddy79]

No I try not to watch and read everything too much. Everyone has the best ways and opinions. I just do the basis time proven things and keep it simple. I could constantly change it up and do difference exercises etc but I like routine. Im not in a rush and too old to be going over the top. And the mrs don't want me to get any bigger.

[eddy79]

Dead lift 180, 190, 200, 210kg 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 65 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]

ok, it looked like it might be a good way to trim to movements out of a routine.

[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 82.5kgs x 8 reps x 4 sets @2min
Skull crushers 42.5kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min

Made reps on squats, dips and skull crushers.

[eddy79]

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

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Make reps on flat and incline presses again. Shoulder press and static holds for the third week. Realised I have been doing 5 sets of front and side raises. Will up weight next week to bring back to 4 sets.

[whoever]

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

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Front lat raise 25kg x8 x4 @2min
Side raise 25kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Make reps on flat and incline presses again. Shoulder press and static holds for the third week. Realised I have been doing 5 sets of front and side raises. Will up weight next week to bring back to 4 sets.

Would that static barbell hold be a deadlift you forgot the "put things down" half of " "I pick things up and put them down" 😄😄😄😄😎

[eddy79]

I do pick it up and put it down. Just from the rack so it don't move far.

What is your routine. You haven't posted yet and would be interested to know what you like to do.

[whoever]

42 kg hammer curls 3 x5
42 kg pull over. 3x 10
36 kg db Press. 4 x 10
Push ups. 3 x 30
Pull ups. 3x 20

Alternating free weight and bands
Also lift and transfer human to and from wheel chair 3 times or more daily(if you really can count this. Approx 180 lbs.)