Today's Workout Thread

[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

Think I made reps on decline press and did extra set as wasn't paying attention. Spouse I will find out next week

[eddy79]

Upped weight and lowered reps on wrist curls

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 12.5kg x8 x5 @consecutive alternating
Wrist curls 22.5kg x8 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 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

Made reps on squats for the third week

[eddy79]

Did Mondays workout a day earlier as going away for 5 days. Was off today for chest but is always next week.

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]

On holiday so had to work out in a local gym where I am staying so modified workout. Dropped pull ups and upped bb rows and dropped wrist curls

Dead lift 170, 180, 190, 200kg x7 @2min.
Standing bent over barbell rows 90kg x10 x4 @2min
Bench bent over db rows 45 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min

Wasn't a great workout for deads. Plates were in different increments than I have so was struggling to get sorted before the next set. Rest went well

[eddy79]

Upped weight for squats

Back squats 170, 180, 190, 200kgs 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

Need to modify leg curls according to physio so will look for an appropriate alternative

[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 decline press 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 12.5kg x8 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating

Deads didn't go as well as hoped. After last week's bad session and the fact I have taken a break from Creatine for a month from Friday probably no great surprise

[eddy79]

Modified leg curls to standing. Had to drop weight but made it a complete isolation move.

Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 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 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

Made reps on decline press for the second week