Today's Workout Thread

[Phrank]

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 37.5 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min

Made reps on db rows for 3rd week and on pulldowns this week too.

So you're saying you're deadlifting 462 lbs (210kg)?

[eddy79]

Yeah last set on the pyramid. Can only get 4 atm but reckon I will get 5 within a few weeks.

That said I just checked and weigh about 101kg so probably not that big a weight. I have considered doing singles to chase numbers but there is not much use being able to lift heavy once. At least with what I do with the pyramid it adds some conditioning as well

[eddy79]

Upped weight for squats. Did as extra set as is a pb on squat and wasn't sure how it would go.

Back squats 150, 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 70kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min

Made reps on straight leg deads and incline curls and dips for the first week. Will leave weight the same for rest as still waiting for elbow issues to resolve.

[eddy79]

Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on incline bench and flyes again and reverse raises for 2nd week

[eddy79]

Dead lift 180, 190, 200, 210kg x5 @2min.
Standing bent over barbell rows 80 kg x10 x5 @1min
Bench bent over db rows 37.5 kg x10 x5 @1min
Close grip pull down 52.5 kg x10 x5 @1min

Made reps on db rows again and on pulldowns for the second week. Finally made reps on deadlifts this week too.

[whoever]

Upped weight for leg extensions

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
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min

Made reps on squats again this week so will up weight next week. Keep losing count of the sets. Think I did an extra set on dips and incline curls. Will need to keep a better count next week.

I'f still around, just not getting notifications as Iuse to even after making a filter change for palace from place.

[eddy79]

Seems a few people have dropped out. Hopefully everyone makes their way back

[eddy79]

Back squats 160, 170, 180, 190kgs x 8 reps @2min
Straight leg deads 100, 110, 120, 130kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 37.5 x10 x5 @1min

Bench dips plus 70kgs x 8 reps x 4 sets @2min
Skull crushers 37.5kg x10 x5 @1min
Pushdowns 75 x 10 x5 @1min

Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 17.5kg x 10 x5 @1min
Dumbell incline curl 15kg x10 x5 @1min

Made reps on straight leg deads and incline curls and dips for the second week. Will leave weight the same for rest as still waiting for elbow issues to resolve.

[eddy79]

Db bench press 37.5, 42.5, 47.5, 52.5kg
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 20kg x10 x5 @1min

Shoulder press 70, 75, 80, 85kg x8 @2min
Cable raises
Bent forward db reverse flyes 15kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Front lat raise 20kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min

Static barbell holds 210kg for 15 sec x 4

Made reps on incline bench and flyes again and reverse raises for 3rd week. Man I hope this elbow is sorted out soon

[TheGeek]

Ran 5.35k in 35min, over some splits.

Have been on and off it for a while, but recently took up practical shotgun, it kicked my ass �� so trying to get fit again lol.