Today's Workout Thread

[eddy79]

Bench press
Flat 110kg x 10 x 4 @ 2min
Incline 95kg x 10 x4 @ 2min
Decline 85kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min

Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Front lat raise 12.5kg x10 x4 @1min
Bent forward reverse flyes 12.5kg x10 x4 @1min
Side raise 12.5kg x10 x4 @1min

Made reps on all presses for the third week. Will look to up weight next week

[eddy79]

Pull ups bodyweight x8 x4 @2min
Db rows lying on incline bench 25kg x12 x4 @1min
Seated cable v handle rows 75kg x12 x4 @1min
Pulldowns 60kg x12 x4 @1min
Seated shrugs 25kg dbs x12 x4 @1min

[eddy79]

Bodyweight dips x12 x4 @1min
Skull crushers 37.5kg x12 x4 @1min
Pushdowns done sitting reverse on seated bench 50kg x12 x5 @1min

Cable curls done sitting reverse on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min

[eddy79]

Upped weight for all bench presses

Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min

Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min

Made reps on chest flyes for the first week

[eddy79]

Pullups bodyweight only 8 x 4 @ 2min
Seated cable rows 75kg x12 x4 @1min
Bench bent over db rows 35kg x10 x4 @1min
Wide grip pull down 75kg x10 x4 @2min
Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Got the go ahead from the chiro to add some leg and core stuff back in do will add bits and pieces at lowered weight and start working back up. Sounds like I will be cut off at 150kg squats and likely similar for deads so will look to do at lower interval times and higher reps once ready

[eddy79]

Back squats 60x3, 80x3 x10 @2min
Leg extensions 55, 60, 65, 70, 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min

Bench dips plus 92.5kgs x 10 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min

[eddy79]

Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min

Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min

Barbell shrugs 100kg x12 x4 @1min

Made reps on chest flyes again

[eddy79]

Pullups bodyweight only 8 x 4 @ 2min
Bench bent over db rows 35kg x10 x4 @1min
Seated cable rows 75kg x12 x4 @1min
Wide grip pull down 75kg x10 x4 @2min

Barbell reverse wrist curls 40kg x10 x4 @1min
Barbell wrist curls 60kg x10 x4 @1min

Made reps on both sets of rows

[eddy79]

Friday's workout

Back squats 60x3, 80x2 100 x1 x10 @2min
Leg extensions 60, 65, 70, 75, 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Cable curls done on seated bench 50kg x12 x5 @1min
Seated bench hammer curls 18.5kg x10 x4 @1min
Incline curls 18.5kg x10 x4 @1min

[eddy79]

Bench press
Flat 115kg x 10 x 4 @ 2min
Incline 100kg x 10 x4 @ 2min
Decline 90kg x 10 x4 @ 2min
Flyes 25kg x.10 x 4 @ 2min

Seated shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Seated dumbell raises
Bench lying bent forward reverse flyes 12.5kg x10 x4
Seated front lat raise 12.5kg x10 x4 @1min
@1min
Seated side raise 12.5kg x10 x4 @1min

Barbell shrugs 100kg x12 x4 @1min

Made reps on chest flyes again