Today's Workout Thread

[eddy79]

Last night's workout
De load week as per chiro instructions

Dead lift 140kg x10 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

Made reps on all. Had to drop wrist curls as forearm still playing up

[eddy79]

De load continued for squats

Back squats 140kgs x 12 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 @90sec
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]

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 15sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec

Made reps on shrugs again this week.

[eddy79]

Started new deadlift routine

Dead lift 170kg x7 x5 @1min.
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

Made reps on deads but had to pause for last rep. Made reps on rows and pulldowns . Had to drop wrist curls as forearm still playing up

[eddy79]

Back to normal this week. Have put squats and straight leg deads back to 2min intervals until my hip issues can be resolved to help reduce the stress on them.

Back squats 200kgs x 12 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 @90sec
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 15sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec

Made reps on shrugs again this week.

[eddy79]

Wednesday's workout

Dead lift 170kg x7 x5 @1min.
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 for the first week. Made reps on rows and pulldowns. Was able to do wrist curls again

[eddy79]

Back squats 200kgs x 12 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 @90sec
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]

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 15sec x 5 @1 min
Finger curls 60kg x 10 x 4 @45sec

Made reps on shrugs again this week.

[eddy79]

Last night's workout

Dead lift 170kg x7 x5 @1min.
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

Had to pause for last rep of last set on deads. Hip was playing up. Made reps on rows and pulldowns.