Today's Workout Thread

[eddy79]

Db bench press 40, 45, 50, 55kg
Db incline press 47.5kg 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
Dumbell raises
Bent forward reverse flyes 17.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 220kg for 15 sec x 4

Made reps on flat bench press for the third week and shoulder presses for the fourth week.

[eddy79]

Changed up db rows. Dropped the weight and upped reps

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

[eddy79]

Changed up straight leg deads and pushdowns to up reps

Back squats 160, 170, 180, 190kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min

Bench dips plus 90kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 12 x5 @1min

Ez bar curl 52.5kg 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 extension for the third week, skull crushers for the third week and pushdowns.

[eddy79]

Changed up chest and shoulders to up reps

Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min

Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 220kg for 15 sec x 4

[eddy79]

Last night's workout

Changed up barbel rows to up reps

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

[eddy79]

Changed up leg extensions and skull crushers to up reps

Back squats 160, 170, 180, 190kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 @1min
Single leg curls 40 x10 x5 @1min

Bench dips plus 90kgs x 8 reps x 4 sets @2min
Skull crushers 42.5kg x8 x4 @2min
Pushdowns 75 x 12 x5 @1min

Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min

Made reps on dips and incline curls for the first week

[eddy79]

Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min

Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 220kg for 15 sec x 4

Made reps on shrugs for the first week

[eddy79]

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating

[eddy79]

Back squats 160, 170, 180, 190kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 @1min
Single leg curls 40 x10 x5 @1min

Bench dips plus 90kgs x 8 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min

Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min

Made reps on dips and incline curls for the second week and hammer curls for the first week

[eddy79]

Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min

Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min

Static barbell holds 220kg for 15 sec x 4

Made reps on shrugs for the second week