-Wide-grip flat benchpress
-Incline dumbbell press
-Incline dumbbell fly's
-Dips
-Flat bench skullcrushers
-1 hour walk
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-Wide-grip flat benchpress
-Incline dumbbell press
-Incline dumbbell fly's
-Dips
-Flat bench skullcrushers
-1 hour walk
Upped weight for decline presses
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Front lat raise 27.5kg x8 x4 @2min
Side raise 27.5kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on reverse flyes for the second week.
Upped weight for deads
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on barbell rows for the fifth week and made reps on pull ups for the fourth week. Will up weight for barbell rows next week
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on leg curls for the third week and ex bar curls for the second week.
As I have arrived at the wrong side of 50 a year or so ago, I've gotten into that middle age panic state.
That means doing ridiculous stuff just to feel somewhat young still..
I did a 540k bike race last year, and decided to do a mountain-marathon this coming summer.
It's called Traina trail spar, and takes place on the Canary Islands.
42km, 2200hm and a max time of 8h30.
My goal is 5 hours for this.
I've done a few regular maratons, with a personal best of 3:11.(Berlin)
So, to make this I have started a regimen of running and hitting the gym quite vigirously.
Today was a day of both:)
12,3km run in 59 mins, then an hour at the gym doing mostly machines with a few free weights thrown in.
The thing about long runs in mountain-terrain is that weight is an issue, so I had to take off a few pounds.
As of now I've taken off 40 pounds and looks terrible...
109kg to now 89. I'm not short, standing at about 6 feet 5, so you can imagine why the missus don't wanna do the ***** anymore;)
But one have to do what it takes to reach the goals set, right? ;)
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Front lat raise 27.5kg x8 x4 @2min
Side raise 27.5kg x8 x4 @2min
Bent forward reverse flyes 25kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on reverse flyes for the third week so will up weight next week
Shoulder press is done with barbell seated on bench inclined right up in rack starting at bottom. Actually is quite a low start point at collarbone level so 1st up needs a little body help but is isolated to shouders after that.
Upped weight for barbell rows
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pull ups for the fifth week
Had to split into legs in late arvo and arm in evening
Upped weight for leg curls
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on ez bar curls for the third week and straight leg deads for the first week.
Upped weight for reverse flyes
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Front lat raise 27.5kg x8 x4 @2min
Side raise 27.5kg x8 x4 @2min
Bent forward reverse flyes 27.5kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pull ups for the sixth week. Will add a rep next week
Upped weight for ez bar curls
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on straight leg deads for the second week.
Great job.
I am staying static, csn't up weight on standard bars
Changed from cable to dumbbell laterals. Got a core workout as a bonus.
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Bent forward reverse flyes 17.5kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Upped reps for pull ups
Default
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on straight leg deads for the third week. Will leave putting up weight as back is playing up.
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Bent forward reverse flyes 17.5kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on straight leg deads for the fourth week and dips for the first. Will leave putting up weight as back is still playing up.
Moved order for lat raises to prioritize the weakest
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on incline presses
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pulldowns
I did a random workout whatever I felt like
Some muddy cycling outdoors and pounded some pavement
followed by
Farmer's walks
Weighted pull ups
Push ups
Weighted dips
Power cleans
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on squats for the first week, straight leg deads for the fifth week and dips for the second week. Will leave putting up weight as back is still playing up.
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on incline presses for the second week and shoulder presses for the first
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on db rows for the first week and pulldowns for the second week
Upped weight for straight leg deads
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 120, 130, 140, 150kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on squats for the second week, dips for the third week, pushdowns for the first week .
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on flat bench press for the first week, incline presses for the third week and shoulder presses for the second week.
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on db rows for the second week and pulldowns for the third week
Upped weight for dips
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 120, 130, 140, 150kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 90kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on squats for the third week, leg extension for the first week, skull crushers for the first week and pushdowns for the second week .
Upped weight for incline presses
Db bench press 40, 45, 50, 55kg
Db incline press 47.5kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x8 x4 @2min
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Made reps on flat bench press for the second week and shoulder presses for the third week.
Changed up deads as has been a bit stagnant and upped weight for pulldowns
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on db rows for the third week. Really felt those extra reps on deads. Adds about another 1000kg to overall weight lifted.
Working on normal pull ups. I still suck at the moment. I do bench dips with raised feet and a 90kg ez bar across my waist
Yesterday's workout
Changed up squats to up reps
Back squats 160, 170, 180, 190kgs x 10 reps @2min
Straight leg deads 120, 130, 140, 150kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 90kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on leg extension for the second week, skull crushers for the second week and pushdowns for the third week .