Today's Workout Thread

[eddy79]

Upped weight for front and side raises

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 27.5kg x8 x4 @2min
Side raise 27.5kg 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 for the third time . Shoulder press and static holds for the fourth week. Made reps on decline press for the first week. Will start by upping weight on flat bench, shoulder press and static holds.

[whoever]

Upped weight for front and side raises

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 27.5kg x8 x4 @2min
Side raise 27.5kg 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 for the third time . Shoulder press and static holds for the fourth week. Made reps on decline press for the first week. Will start by upping weight on flat bench, shoulder press and static holds.

How are those reverse flys working the rhomboids?

[eddy79]

Technically I use it for rear delts but they probably work just as much. I rarely try to target a singular muscle. Do know of much you do in life where thats really helpful. Better that everything gets stronger together.

[whoever]

Technically I use it for rear delts but they probably work just as much. I rarely try to target a singular muscle. Do know of much you do in life where thats really helpful. Better that everything gets stronger together.

It aids the rotator cuff in movement
https://www.google.com/amp/s/innovat...in-part-i/amp/

[eddy79]

Was a great workout

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 deads and barbell rows for the second week and db rows and pulldowns for the third week. Also made reps on pull ups this week.

[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 for the third week

[Firefighter2]

-50 sit-ups
-3x14 preacher curls
-3x12 hammer curls
-3x10 dumbbell rows
-3x12 bent over barbell rows
-4x14 barbell shrugs

[Firefighter2]

-20 minutes on rowing machine
-3x10 squats
-4x12 deadlifts
-2x14 leg extensions

[eddy79]

Upped weight for flat presses, shoulder press and static holds

Db bench press 40, 45, 50, 55kg
Db incline press 42.5kg x8 x4 @2min
Db decline press 42.5kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min

Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Front lat raise 27.5kg x8 x4 @2min
Side raise 27.5kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 220kg for 15 sec x 4

Make reps on incline presses for the fourth time. Made reps on decline press for the second week.

[whoever]

Upped weight for flat presses, shoulder press and static holds

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 27.5kg x8 x4 @2min
Side raise 27.5kg 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 incline presses for the fourth time. Made reps on decline press for the second week.

How do you manage 52 kg db presses? over 42.5 kills my wrists (gorilla grips probably aren't do me any favors with this)
Great job keep it up