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Re: back/bi's

Posted: Thu Aug 16, 2012 12:36 am
by Mini Forklift Ⓥ
bill1987 wrote:... And for DOMS i'm not sure what to do to lessen the effects of it(something that i should research just to see if there is anything), do you have any thoughts on it cause any info would be nice lol?

Well. it's not nice but ice works great. Either directly icing the bodypart or an ice bath. Pretty much eliminates DOMS and facilitates optimal muscular recovery whilst minimising inflammation.

Re: back/bi's

Posted: Sat Aug 18, 2012 1:50 pm
by bill1987
Thanks for the info! I will definetly have to try that soon!

Thursday: hilly 8.5 mile hike, here is a picture from the old fire lookout at the top

30 minutes eliptical
deadlift(super setted with pull ups): 135x12(8) 155x10(10x6) 175x10(10x6) 185x10(15x6)
wide row(super setted with one arm row): 90x15(65x10) 105x12(65x10) 120x10(65x10)
hammer curls:70x10 80x7 60x12
elevated curls: 15x12,12
21's 50,30
30 leg lifts super setted with russian twists 6x30 x 3 sets

Re: back/bi's

Posted: Sun Aug 19, 2012 7:16 pm
by Mini Forklift Ⓥ
Let me know how you go with the icing, I know of people that even use a bag of peas or pack of frozen food wrapped in a tea towel.

Cool pic btw, wouldn't want to be up in that hut in an earthquake though !!

Re: back/bi's

Posted: Mon Aug 20, 2012 9:57 pm
by bill1987
Will do, and yeah that might be a little sketchy during an earthquake!

23 minutes stair stepper
military press barbell: 45x15 65x10 75x10 85x8 95x7(used legs) 105x4(used legs) 65x10
lateral raise(super setted with front raise): 10x15(10x15) 15x12(15x12)
dumbell press(drop sets): 100x10 80x12 60x15
leaning lat raise: 30x10,10
bus drivers: 10x20

plank (super setted with russian twists): 1 minute(10x50) 75 seconds(10x50) 90 seconds(10x50)
decline leg lifts: 20,20,20

Re: back/bi's

Posted: Tue Aug 21, 2012 10:38 pm
by bill1987
30 minutes eliptical

barbell squats: 45x20 95x15 115x15 135x15 155x10 175x8
straight leg dead lift: 135x15 155x12,12
seated leg curl:70x15 90x15 110x12
pistol squats: 5
jump squats: 15,15,15

side bend thang: 25x15 30x15,15
ab roller: 20,15

Re: back/bi's

Posted: Wed Aug 29, 2012 4:15 pm
by bill1987
23 minutes stair stepper
bb row switched grip after each set: 50,60,70,80x12
wide row(super setted with one arm row): 105x12(70x10) 120x12(70x10) 135x10(70x10)
close grip pulldown: 120,105,90x12
deadlift:135x12 185x10 205x8
hammer curls: 35x10 25x12 20x15
21's 50

28 minutes eliptical
russian twists(super setted with knee tuck): 6x50(15)x3 sets

lep press(super setted with lunges): 270x15(15x15) 360x12(20x12) 450x12(25x10)
leg extension(super setted with jump squats): 110x15(12) 130x15(12) 150x12
seated calf raise: 50x15 70x15 80x15
jump squats: 20,10,10,10

Re: back/bi's

Posted: Thu Aug 30, 2012 10:55 pm
by bill1987
17 minutes stair stepper high intensity

barbell military press: 45x12 65x10 75x10 85x8 95x6 100x5
lateral raise(super setted with bus drivers): 10x15(10x15)x2 sets
military press(super setted with front raise): 80x12(12x12) 90x10(15x10) 90x10(20x8)
l pull ups: 7,7
face pulls drop sets: 90x10 70x15 50x20

decline leg lifts(super setted with russian twists): 15(6x40) x3 sets

Re: back/bi's

Posted: Tue Sep 04, 2012 11:49 pm
by bill1987

13 minutes stair stepper

barbell bench:45x20 95x16 115x15 135x15
barbell incline: 95x12 105x10 115x8
dumbbell butterfly: 15x15 ds 12x20 20x15
dips 12
skull crushers(super set dips): 35x15 (10) 45x15(10) 55x15(10)
one arm pull down: 20x15 30x15 40x15

knee tuck(super set russian twists): 15(6x33) 15(13x33)x 2 sets

Sunday i went on a hike up by Mount Rainer, attached are some pictures needless to say the pictures don't do it justice...


18 minutes stair stepper

deadlift: 135x15 165x10 185x10 205x9 225x8,7
barbell row: underhand 95x12 115x10 95x12 overhand 85x12,10
barbell curl :45x10 65x10 75x7 ds 65x7
hammer curls: drop sets 70x8 60x10 50x12

decline leg lift(super setted with russian twists): 20(6x40) x 3 sets

Re: back/bi's

Posted: Mon Sep 10, 2012 8:58 pm
by Mini Forklift Ⓥ
Wow man, what a place to be able to go and take a hike. Stunning.

Is that very far from where you live or is it a good drive out to get there?

Re: back/bi's

Posted: Tue Sep 18, 2012 9:58 pm
by bill1987
@MF from my house it was less than 90 minutes so not too bad!

Been slacking with my posts, still have been working out regulalry and have been going on more hikes...

18 minutes stair stepper

barbell bench: 45x15 95x15 115x15 135x10(slight pause)
close grip: 95x12,12,12
db incline: 80x10,11,12
db skull crushers(super setted with dips): 35x15(10) 40x15(10) 45x15(10)

russian twists: 6x50,50,51

Here are some pics from a hike i did yesterday, pictures don't really do the scenery justice but oh well lol

Re: back/bi's

Posted: Wed Sep 19, 2012 9:46 pm
by bill1987
30 minutes eliptical

1 minute plank(super setted with russian twists 6x50)x 3 sets
knee tuck: 15,15
side crunches: 45x15,15,15

Re: back/bi's

Posted: Mon Sep 24, 2012 9:51 pm
by bill1987

17 minutes stair stepper
barbell military press: 45x12 65x10 75x10 85x7 95x6,5 drop set 65x10
pull ups(first two super setted after military press): 10,9,9,6
lateral raise(super setted with front raise):10x15 x2 sets
face pulls: 70x20 80x15 drop set 60x20
123 shrugs: 100x10,10

friday:11-12 mile hike
saturday:12 mile hike

today:19 minutes stair stepper
deadlift(super setted with pull ups): 135x12(10) 165x12(10) 195x10(8) 215x10 240x7(PB)
pull ups: 7 wide grip: 4
t bar row: 90x15 120x12 145x10
hammer curls 5x5: 40's, 35's, 30's, 25's,25's
21's 45

Re: back/bi's

Posted: Tue Sep 25, 2012 8:42 pm
by bill1987
28 minutes eliptical

knee tuck 20,20
russian twists: 60x70,70,60
ab roller 20,15

Re: back/bi's

Posted: Thu Sep 27, 2012 11:12 pm
by bill1987
10 minutes eliptical high intensity

barbell military press: 45x12 65x10 75x8 85x7 95x4 (felt kinda weak on these today...)
lat pull downs: 105x12,12,12
smith machine raise: bar + 20x12,12 30x10
front raise: 15x15 25x7
123 shrugs: 50x10 55x10,10

decline leg lifts: 20,20,20
side bend thang: 25x15,15,15

Re: back/bi's

Posted: Fri Sep 28, 2012 10:35 pm
by bill1987
24 minutes elitical

barbell squats: 45x20 95x15 115x15 135x15
leg press(super setted with lunges): 270x15(15x10) 360x15(20x12) 450x10(25x10) 270x30(15x20)

decent leg workout, first one i have done in awhile as i have been hiking a fair amount so i noticed a bit of my strength went away but i was happy with the last set of leg press...