Today's Workout Thread

[Leatherstockiings]

Wednesday's Cardio: 5 mile road run with 7x30 seconds strides

Thursday's Strength Training:
Six minutes of rowing warmup
Physioball pushups 2x10
Swiss ball jacknives 2x15
Barbell squats 3x10, first set with light weight
Kettlebell swings 3x15
Lat pulldowns 3x10
Dumbell lunges 2x8 each side
TRX pushups 10
Battlerope jumping jacks 25
Eight minute bike cooldown

Tonight's cardio: 5.5 mile trail run in the dark to celebrate the solstice

Friday's exercise is backpacking!

[eddy79]

Upped weight for straight leg deads

Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min

Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min

Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min

Made reps on pushdowns again this week so will up weight next week

[Thug]

Last few days:

Wednesday - 5.4k run
Thursday - 11.5k run
Friday - 7.3k run
Saturday a.m. - 18k trail run
Saturday p.m - 18k cycle (same route as the a.m. run)

[Leatherstockiings]

5.5 mile trail run this morning

[eddy79]

Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min

Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 190kg for 15 sec x 4

Made reps on reverse flyes again this week so will up weight next week

[Thug]

A 10km road run this morning.

[eddy79]

Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating

[Thug]

Wednesday - 8.8k hill session
Thursday - 12.8k run

[eddy79]

Yesterday's work out

Upped weight for pushdowns

Back squats 130 x 10reps x 5sets @1min
Straight leg deads 100 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min

Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 70 x 10 x5 @1min

Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min

[Leatherstockiings]

Friday's cardio: 4.1 mile run

Saturday's strength routine:
Push-ups 10, 15, 15
Dumbbell curls 10
Swimmers press 2x10
Lunges 2x10 each leg
Walking lunges 14
Physioball jackknives 3x10
Russian twists 3x15
Toe curls 2x10, each foot
Standing calf raises 2x10, each leg
Single leg balance 2x30 seconds, each leg

Today's cardio:
4.2 mile road run at the local state park. The temp was around zero.