Today's Workout Thread

[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 second 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 second week and straight leg deads for the first 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
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 third week


Today's workout
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 1 extra rep on top and made reps 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 third week and straight leg deads for the second week

[BoJack]

I spent an hour on my stepper. It's hard to be in a good shape when you're trying to stay at home to avoid getting sick. I'm also trying to watch my diet, if someone's interested, I got some good advice from here fine-health.com/category/losing-weight

[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 again this week.


We are lucky here that we have no covid cases except those coming back and they are quarantined straight away. Life is relatively normal again and just hoping it stays that way. I am also lucky as I have all the equipment I need and have been working out at home for years

[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 1 extra rep on top and made reps on db rows again

[eddy79]

Upped weight for incline curls

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 22.5kg x10 x4 @2min

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