Today's Workout Thread

[eddy79]

Back squats 120, 130, 140, 150 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min

Bench dips +50kg x10 x 4 @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min

Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min

Made reps on hammer curls again this week. Will leave putting up as have a shoulder injection on Wednesday

[Thug]

A 10.5km road run with the GF.

[Thug]

An 18.5km trail run this morning at a nice easy pace. Over 400m of ascent.

Quite funny that the GF and I both left the house at the same time, she turned left and I turned right. She ran road and I on the trail. After approx 8km we actually crossed paths in the Botanical Gardens. She ended up with 14.5km

[Firefighter2]

Thug:
At least she didn't lap you!

[eddy79]

Db bench press 32.5, 37.5, 42.5, 47.5kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 37.5kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min

Shoulder press 70kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min

Static barbell holds 170kg for 15 sec x 4

[Thug]

A 52km ride this morning.

1st time in years that I joined the crew on their Tuesday ride. My running fitness helped but I can see that I have lot of riding to do before October.

[eddy79]

Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 85 kg x10 x4 @2min
Bench bent over db rows 42.5 kg x10 x4 @2min
Close grip pull down 55 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating

[Thug]

A 27km ride this morning.

[Cincinnatus]

Rode to and from work 3 times this week:

Tuesday - 34 Miles
Wednesday - 34 Miles
Thursday - 34 Miles

For a total of 102 miles.

[Thug]

A 13.5km run this morning.