Today's Workout Thread

[eddy79]

Have added a grip exercise. Olympic bar held at finger tips of open palm out hands and curling fingers into fists. No idea what its called so will call finger curls.

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 17.5kg 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
Finger curls 60kg x 10 x 4 @45sec

[eddy79]

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating

Made reps on deads again. Almost had it but not quite smooth yet.

Made reps on db rows and pulldowns for the third week so will up weight next

[eddy79]

Back squats 180, 190, 200, 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 20 x12 x5 @1min

Bench dips plus 90kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)

Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg 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 17.5kg 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
Finger curls 60kg x 10 x 4 @45sec

[eddy79]

Upped weight for bent over db rows and pulldowns

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 75kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating

Made reps on deads again. Almost had it but not quite smooth yet.

[eddy79]

Back squats 180, 190, 200, 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 20 x12 x5 @1min

Bench dips plus 90kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)

Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min

Made reps on straight leg deads for the first week

[eddy79]

Last night's workout

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 17.5kg 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
Finger curls 60kg x 10 x 4 @45sec

[eddy79]

Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95kg x10 x3 @2min
Bench bent over db rows 50 kg x10 x4 @2min
Wide grip pull down 75kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating

Just made reps on deads. Now to see if I can repeat next week

[eddy79]

Back squats 180, 190, 200, 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 20 x12 x5 @1min

Bench dips plus 90kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min(slow tempo)

Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min

Made reps on straight leg deads 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 17.5kg 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
Finger curls 60kg x 10 x 4 @45sec