Today's Workout Thread

[Firefighter2]

-Wide-grip flat benchpress
-Incline dumbbell press
-Incline dumbbell fly's
-Dips
-Flat bench skullcrushers
-1 hour walk

[eddy79]

Upped weight for decline presses

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

Made reps on reverse flyes for the second week.

[Firefighter2]

Upped weight for decline presses

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

Made reps on reverse flyes for the second week.

That's some serious weight on those shrugs, well done.

[eddy79]

Upped weight for deads

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 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

Made reps on barbell rows for the fifth week and made reps on pull ups for the fourth week. Will up weight for barbell rows next week

[eddy79]

Back squats 170, 180, 190, 200kgs 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 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg 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 leg curls for the third week and ex bar curls for the second week.

[Birnando]

As I have arrived at the wrong side of 50 a year or so ago, I've gotten into that middle age panic state.
That means doing ridiculous stuff just to feel somewhat young still..

I did a 540k bike race last year, and decided to do a mountain-marathon this coming summer.
It's called Traina trail spar, and takes place on the Canary Islands.
42km, 2200hm and a max time of 8h30.
My goal is 5 hours for this.
I've done a few regular maratons, with a personal best of 3:11.(Berlin)

So, to make this I have started a regimen of running and hitting the gym quite vigirously.

Today was a day of both
12,3km run in 59 mins, then an hour at the gym doing mostly machines with a few free weights thrown in.

The thing about long runs in mountain-terrain is that weight is an issue, so I had to take off a few pounds.
As of now I've taken off 40 pounds and looks terrible...
109kg to now 89. I'm not short, standing at about 6 feet 5, so you can imagine why the missus don't wanna do the ***** anymore

But one have to do what it takes to reach the goals set, right?

[eddy79]

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

Made reps on reverse flyes for the third week so will up weight next week

[whoever]

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

Made reps on reverse flyes for the third week so will up weight next week

Great job, was your shoulder press done with a Bb or Dbs ?

[eddy79]

Shoulder press is done with barbell seated on bench inclined right up in rack starting at bottom. Actually is quite a low start point at collarbone level so 1st up needs a little body help but is isolated to shouders after that.

[whoever]

Shoulder press is done with barbell seated on bench inclined right up in rack starting at bottom. Actually is quite a low start point at collarbone level so 1st up needs a little body help but is isolated to shouders after that.

Awesome, have you tured with dumbrlls? Most likely they'll be less weight but you will get more stabilizing muscles involved.