Today's Workout Thread

[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]

Changed up dips and incline curls 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 87.5kgs x 10 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 18.5kg x10 x4 @2min

Made reps on hammer curls for the second 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(contraction hold at top)

Static barbell holds 200kg for 10 sec x 5 @1 min

Made reps on shrugs for the second 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

Made reps on deads for the first week

[eddy79]

Changed up leg curls and exactly bar curls 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 x5 @1min
Single leg curls 37.5 x12 x5 @1min

Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min

Made reps on hammer curls but will change to up reps next 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(contraction hold at top)

Static barbell holds 200kg for 10 sec x 5 @1 min

[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

Made reps on deads for the second week

[eddy79]

Changed up hammer curls 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 x5 @1min
Single leg curls 37.5 x12 x5 @1min

Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 42.5kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min

Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 20kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min

[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(contraction hold at top)

Static barbell holds 200kg for 10 sec x 5 @1 min

[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

Made reps on deads for the third week. Still have to pause a bit in last set so will continue till a smooth set then up.