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 and static shrugs again this week.

[eddy79]

Dead lift 200kg x7 x4 @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 db rows again

[eddy79]

As have been making reps and don't want to put weight up anymore cut back the interval time of both squats and straight leg deads. Still made reps but was definitely more difficult.

Back squats 200kgs x 10 reps x 4 @90sec
Straight leg deads 140kg x 10 reps x 4 @90sec
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 all leg exercises, 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 and static holds again this week.

[eddy79]

Dead lift 200kg x7 x4 @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 deadlifts. Had to pause for last 2 reps though. Made reps on db rows again

[Christian1]

Guess I will contribute to this thread! Been working out for a year and a half, small build ish type of guy.
past month my best lifts have been
Benching 185 for 2 reps
Deadlifting 255 for 3 reps (grip strength sucks)
Squatting 205 for 4 reps
OHP 95 for 5 reps

all lifts US pounds, unsure of the kg

[eddy79]

Nice to have someone join in again. Lifting is very subjective and all depends on what you want from it. There are big and small guys and I'm sure people in both are lifting more than me.

I only ever compete with myself and push to get to my goals. I could lift less and have bigger muscles doing a body building style but thats not where I aim. Had a trainee recently who was a good 4 inches taller and bigger than me but couldn't lift near the weight and reps I do. He was all about body building and shaping himself and so his workout reflects that. Lift what makes you happy. Nothing like beating your own pb on the way to your goals.

1 kg is 2.2pds. For reference Im about 107kg/235pd and pretty much dead on 6ft. Oh and believe me I didn't start at anything like these weights. Its been a few years to get here.

[Christian1]

Nice, I'm 5'11 and weigh about 165 lbs atm. Always athletical but first time lifting heavy. Definitely happy with the progress I have made though

[eddy79]

Last night's workout

Back squats 200kgs x 10 reps x 4 @90sec
Straight leg deads 140kg x 10 reps x 4 @90sec
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 all leg exercises, 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 and static holds again this week.