Today's Workout Thread

[eddy79]

Back squats 200kgs x 10 reps x 4 @2min
Straight leg deads 140, 140, 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 47.5kg 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 21kg x10 x4 @2min

Made reps on ez bar curls for the third week also squats, leg extensions, hammer curls and pushdowns again this week

[eddy79]

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
Front lat raise 17.5kg x10 x4 @2min
Bent forward reverse flyes 18.5kg x10 x4 @2min
Side raise 18.5kg 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

Made reps on front raises for the third week

[eddy79]

Upped weight for pulldowns

Dead lift 190, 200, 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 75kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on deads again this week but with pause for last rep and on db rows again

[eddy79]

Back squats 200kgs x 10 reps x 4 @2min
Straight leg deads 140kg x 10 reps x 4 @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 47.5kg 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 21kg x10 x4 @2min

Made reps on squats, leg extensions, ez bar curls, hammer curls and pushdowns again this week

[eddy79]

Upped weight for front raises

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
Front lat raise 18.5kg x10 x4 @2min
Bent forward reverse flyes 18.5kg x10 x4 @2min
Side raise 18.5kg 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 190, 200, 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 75kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on deads again this week but with pause for last rep and on db rows again

[eddy79]

Back squats 200kgs x 10 reps x 4 @2min
Straight leg deads 140kg x 10 reps x 4 @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 47.5kg 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 21kg x10 x4 @2min

Made reps on squats, leg extensions, ez bar curls, hammer curls and pushdowns again this week

[eddy79]

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
Front lat raise 18.5kg x10 x4 @2min
Bent forward reverse flyes 18.5kg x10 x4 @2min
Side raise 18.5kg 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

Made reps on shrugs for the first week

[eddy79]

Dead lift 190, 200, 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 75kg x10 x5 @1min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on deads again this week but with pause for last rep and on db rows again

[eddy79]

Back squats 200kgs x 10 reps x 4 @2min
Straight leg deads 140kg x 10 reps x 4 @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 47.5kg 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 21kg x10 x4 @2min

Made reps on squats, leg extensions, ez bar curls, hammer curls and pushdowns again this week. Made reps on incline curls for the first week