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by bill1987
Mon Jun 24, 2013 12:09 am
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

been a few months of no posting so I thought I would post an update... Have gotten back into running and am finding it very enjoyable! Training for a trail marathon in august and hopefully a 50k in September. The marathon shouldn't be too difficult as there isn't much elevation gain on the course bu...
by bill1987
Tue Mar 12, 2013 10:34 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

sunday: 20 minutes elliptical barbell squats: 45x15 65x15 85x15 95x15 db lunge: 20x12 30x12 35x10 40x8 jump squats: 20,20,20,20 leg extension: 75x15 90x15 105x15 10 minutes elliptical Monday: 15 minutes stair stepper sumo dead lift: 135x10 155x10 205x10 pull ups: 8,7,5 barbell row: underhand: 70x12,...
by bill1987
Sat Mar 09, 2013 11:41 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

Thursday: 10 minutes stair stepper barbell military press: 45x12 65x10 75x8 85x6 ds 65x8 ds 45x10 face pulls: 70x15 80x12 ds 60x15 dumbbell shrugs: 110x12 120x12 130x12 3 point push ups: 15,15 lat pull downs: 90x12 105x10 front raises: 10x15 12.5x12 ds 8x15 push ups: 30,20 10 minutes elliptical toda...
by bill1987
Wed Mar 06, 2013 12:01 am
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

still been working out fairly consistently just been slacking on the posting :( Saturday: 20 minutes elliptical push ups: 40,10 barbell wide grip(super setted with bench push ups): 45x15(10) 65x15(10) 85x15(10) 95x15(10) close grip: 65x15 85x12 ds 45x20 barbell incline: 65x15 85x10 butterfly machine...
by bill1987
Tue Feb 26, 2013 11:30 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

Still have been working out,hiking, working in the garden, etc... just have been slacking on the posting. sunday: 10 minutes stair stepper summon deadlift: 135x10 155x10 175x10 205x8 225x5 pull ups: 5,5,5,5 back bend thang: 10,20 barbell row: underhand 60x12 70x10 80x10 ds overhand 50x15 5x5 hammer ...
by bill1987
Fri Feb 15, 2013 12:25 am
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

yesterday:
hilly 4 mile hike

today:
20 minutes stair stepper
pull ups: 8,6,6
barbell row: under hand 50x12 60x12 70x10 80x8,8,8
one arm row: 60x10,10,10
pull ups: 5,5,5
bend thang: 10,10,10
hammer curls: 80x7,5 70x8 60x10
21's(super setted with barbell row): 50(21)
20 minutes stair stepper
by bill1987
Tue Feb 12, 2013 11:36 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

15 minutes elliptical push ups: 35,15 barbell bench wide grip: 45x12 65x12 85x12 95x12 105x10 ds 65x12 db incline: 70x10 80x10 90x10 butterfly machine: 90x12 105x10 ds 75x12 dips: 12,10,8 skull crushers(super setted with dips): 35x12(10) 40x12 45x12 50x10 dips 10 one arm rope pull down(super setted ...
by bill1987
Mon Feb 11, 2013 10:28 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

yesterday: working in the garden planting more rasberries and clearing more space for other food (pic attached) today: 15 minutes stair stepper leg extension: 90x15 105x15 120x15 135x15 150x12 leg curl: 60x15 70x15 80x15 lunges: 20x10 25x10 30x10 35x10 40x8 leg press: 180x12 270x12 320x12 jump squat...
by bill1987
Tue Feb 05, 2013 10:35 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

10 minutes stair stepper
barbell bench(super setted with bench push ups): 45x15(10) 95x15(10) 115x12(10) 125x8(10)
barbell incline: 65x10 85x10 95x8
db butterfly: 15x20,15
dips: 12,12,12
skullcrushers(super setted with dips): 35x15(8) 40x15(8) 45x12(10)
20 minutes eliptical
by bill1987
Tue Feb 05, 2013 12:35 am
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

yesterday: 10 minutes stair stepper barbell squats: 45x15 95x15 115x12 135x10 ds 115x10 135x8 leg press(super setted with leg press): 180x12(20x12) (20x12,25x12) 360x12(35x10) pistol squats(super setted with jump squats): 5(15)x2 sets jump squats: 20 10 minutes elliptical today: no gym but I did spe...
by bill1987
Sun Feb 03, 2013 3:32 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

Friday:
push ups: 35,25,40

yesterday:
8 mile ish hike/snow shoe(pics attached)
by bill1987
Thu Jan 31, 2013 11:15 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

10 minutes stair stepper push ups: 35,15 barbell military press: 45x10 65x10 75x8 85x6 ds 65x8 ds 45x10 face pulls: 60x12 70x12 80x12 db press: 70x12 80x10,12 lat raises: 10x12 12x10,10 3 point push ups: 10, 10,10 db shrugs: 120x12 130x12 140x12 12 minutes stair stepper push ups: 35,15 Picked up a b...
by bill1987
Thu Jan 31, 2013 12:06 am
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

@MF didn't really have a recipe per say for those burgers but I think we mixed somewhat equal parts of each ingredient(some more some less) until the desired consistency was achieved... Hope that helps! 10 minutes stair stepper knee raises: 45,25,30 knee tuck: 15,15 Russian twists: 6x40,50,50,60 ab ...
by bill1987
Tue Jan 29, 2013 10:53 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

10 minutes stair stepper
sumo deadlift(super setted with pull ups): 135x12(5) 155x10(5) 185x10(5) 205x8(5) 225x6(5) 185x10(5)
wide row: 105x12 120x10
one arm row: 70x10 55x15
hammer curls: 70x10 80x5 60x10
barbell curl: 50x12,10
elevated curls: 15x10 ds 12x12\
21's 40
20 minutes eliptical
by bill1987
Mon Jan 28, 2013 10:53 pm
Forum: Online Training Journals & Blogs
Topic: back/bi's
Replies: 215
Views: 70379

Re: back/bi's

15 minutes stair stepper
knee raises: 35,25,25,15
side bend thang: 10x15 25x15,15
Russian twists(super setted with plank): 6x40(1 min) 6x40(75 seconds) 13x30(90 seconds) 13x30(105 seconds)
15 minutes stair stepper

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