Today's Workout Thread

[cheetahmeatpheonix]

1 SET:
50 Jumping Jacks
50 sets standing alt high knee to elbow crunches
10 sets of forward lunges each side

2 SETS
20 Mountain Climbers holding 20lb dumbells
10 sets floor press to crush press with 20lb dumbells
10 sets of renegade rows with 20lb dumbells

done

[cheetahmeatpheonix]

20 romanian deadlifts 20lb dumbells
10 push ups

20 hollow body crunches
20 sets iso alternate elbow knee crunch

10 push ups
5 sets - 10overhead press + 10 side twists w/ 25lb bumper plate

10 push ups
10 walk outs to push up

10 push ups
10 sets backward lunges
20 prisoner squats

done

[cheetahmeatpheonix]

5 rounds:
10 sets bicycle crunches
10 sec. hold - superman

5 rounds balancing on 20lb dumbells:
10 pushups
20 sets of mountain climbers

5 rounds:
10 squats
10 overhead press w/ 25lb bumper plate

5 Rounds
10 floor press w/ 20lb dumbells
10 sets of flutter leg lifts

done

[eddy79]

Monday's workout

Db bench press 45, 50, 55, 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

[cheetahmeatpheonix]

Wednesday Morning Workout
3 rounds 40 sec.set + 20 sec. rest with 20lb dumbells
1.5 - 2 minute rest between rounds

Round 1
Dumbell Front Squat: 11
Military Press: 18
Renegade Row: 11 sets
Sprawls: 11

Round 2
Dumbell Front Squat: 17
Military Press: 21
Renegade Row: 9 sets
Sprawls: 10

Round 3
Dumbell Front Squat: 15
Military Press: 21
Renegade Row: sets 11
Sprawls: 7

Done

[eddy79]

Dead lift 180, 190, 200, 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 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Went well again on deads this week. Only had to pause for last the of the last set.

[eddy79]

Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min

Bench dips plus 92.5kgs x 12 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 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min

Made reps on squats and incline curls for the second week

[eddy79]

Monday's workout

Db bench press 45, 50, 55, 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 180, 190, 200, 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 70kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Went ok on deads this week. Had to pause for last 2 of the of the last set. Made reps on db rows though

[eddy79]

Back squats 190, 200, 200, 200kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x12 x5 @1min

Bench dips plus 92.5kgs x 12 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 25kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min

Made reps on squats and incline curls for the third week