Today's Workout Thread

[eddy79]

Tuesday night after chiro

Warm up
Dead lift 180kg x7 x 4 @2min.

[eddy79]

Had to drop straight leg deads as right knee was playing up again. Back to chiro tomorrow arvo

Back squats 180kg x4 x10 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Shrugs 180kg x12 x5 @1min

Single leg calf raises with 25kg db x10 x4 continuously switching

Made reps on squats, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls

[eddy79]

Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min

Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min

Made reps on incline and decline press and deads and db rows

[eddy79]

Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 27.5kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Shrugs 180kg x12 x5 @1min

Single leg calf raises with 25kg db x10 x4 continuously switching

Made reps on squats, straight leg deads, leg extensions, dips, pushdowns, ez bar curls, hammer curls, incline curls

[eddy79]

Had to drop deads as left leg is playing up

Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min

Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min

Made reps on incline and and db rows

[eddy79]

Dropped weight and upped reps for leg curls to take some pressure off back and legs and for...

Changed up the rep speed for leg extensions, leg curls and all arm exercises to slow down, increase time under tension and keep it harder now the weights are generally at a point I dont want to go heavier. So

Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Shrugs 180kg x12 x5 @1min

Single leg calf raises with 25kg db x10 x4 continuously switching

Made reps on squats, straight leg deads, leg extensions, dips and pushdowns. With slower reps didn't make reps anymore on bits but was nice and challenging.

[eddy79]

Started to slow reps for chest and shoulders. Back done at normal speed

Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min

Dead lift 180kg x7 x 4 @2min.
Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min

Made reps on deads and db rows

[eddy79]

Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Shrugs 180kg x12 x5 @1min

Single leg calf raises with 25kg db x10 x4 continuously switching

Made reps on squats, straight leg deads, dips and pushdowns

[eddy79]

Had to drop deads as left hip is playing up now.

Db bench press 45, 50, 55, 60 ×10 @ 2min
Db incline press 40kg x10 x4 @1min
Db decline press 40kg x10 x4 @1min
Db flyes 25kg x10 x4 @1min


Seated shoulder press 85, 90, 95, 95kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @1min
Front lat raise 17.5kg x10 x4 @1min
Side raise 17.5kg x10 x4 @1min

Pullups bodyweight only 7 x 3@ 1min
Standing bent over barbell rows 90kg x10 x3 @1min
Bench bent over db rows 55kg x8 x4 @1min
Wide grip pull down 60kg x10 x4 @1min

Made reps on db rows

[eddy79]

Back squats 180kg x4 x10 @2min
Straight leg deads 130kg x10 x4 @2min
Leg extensions 75kg x 12 x5 @1min
Single standing leg curls 25kg x10 x5 @1min

Bench dips plus 92.5kgs x 12 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @1min
Pushdowns 75 x 12 x5 @1min

Ez bar curls 55kg x10 x4
Hammer curls 25kg x10 x4 @1min
Incline curls 20kg x10 x4 @1min

Shrugs 180kg x12 x5 @1min

Single leg calf raises with 25kg db x10 x4 continuously switching

Made reps on squats, straight leg deads, dips and pushdowns