back/bi's

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bill1987
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Re: back/bi's

#91 Postby bill1987 » Sun Jun 24, 2012 11:40 pm

20 minutes eliptical

barbell press: 45x15 65x10 75x10 85x8 95x6
militray press(super setted with lat raises):80x12(8x15) 80x12(10x15) 80x12(12.5x12)
front raise(super setted with db shrugs): 12.5x15(130x12) 15x15(140x12) 20x10(130x12)
face pulls:drop sets 80x15 70x12 50x15

knee tuck:15,15
russian twists:6x60,50,80
ab roller:20,10
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Location: Maple Valley, WA

Re: back/bi's

#92 Postby bill1987 » Tue Jun 26, 2012 10:57 pm

30 minutes elliptical

knee tuck 15,15
plank(super setted with russian twists): 60 seconds(6x50) 75 seconds(6x50) 90 seconds(6x50)
ab crunch machine:90x15,15,15

machine press(super setted with 15 push ups):105x15,15
barbell press: 135x12,10(felt a lot harder then this normally does...)
incline smith 2 sets(drop sets):60x15 40x15 20x15(not much weight but it was tough lol)
pec deck flye(didn't write the weights down)
pressdown(drop sets)90x15 80x15 70x15
skullcrushers(drop sets):40x15 30x15 25x15
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Location: Maple Valley, WA

Re: back/bi's

#93 Postby bill1987 » Thu Jun 28, 2012 10:24 pm

yesterday:
30 minutes eliptical
leg press(super setted with lunges):180x12(15x10) 270x12(20x8) 360x12(20x8) 450x12(20x8) 500x10 pb
leg extension(drop sets)105,90,75x15
jump squats:15,15,15
leg curl(drop sets):80,70,60x15,15,14
seated calf raise:70x15,15,15

today:
40 minutes eliptical
knee tuck(super setted with russian twists):15(6x50)x3 sets
ab roller:10,10,10
side bend thang:25x15 30x15
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Posts: 238
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Location: Maple Valley, WA

Re: back/bi's

#94 Postby bill1987 » Fri Jun 29, 2012 11:50 pm

13 minutes stair stepper

pull ups(super setted with farmers walk): 10(130) 8(130)
wide row(super setted with db row): 90x15(65x10) 105x15(65x10)x2 sets
straight bar pull downs(super setted with lat pull downs): 90x15(105x12) 90x15(90x15)
barbell row overhand: drop sets 80,70,50x12
barbell curls no rest between sets:40x15 50x15 60x10
db curls: drop sets 35x7 25x10 20x16
21's 40

15 minutes stair stepper
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#95 Postby bill1987 » Mon Jul 09, 2012 10:28 pm

yesterday: hilly 8 mile hike.

Today:

20 minutes eliptical
knee tuck 15,15
ab roller 20,15
ab crunch machine: 70x20 80x20 90x10
side bend thang:25x15 30x15,15
17 minutes eliptical
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#96 Postby bill1987 » Wed Jul 11, 2012 10:31 pm

yesterday:

17 minutes stair stepper
db press:50x15 70x15 90x15 110x15 120x10
barbell incline:85x12 95x12 105x10
butterfly machine: 95x15,15,15
cable cross overs:45x12 40x12 50x10
dips(super setted with push ups):12(12) 10(10) 8(8)
skull crushers:40x15 45x15 55x12
rope pull downs(drop sets):90x12 80x12 60x10

today:
20 minutes eliptical
barbell squats:45x15 95x15 115x15 165x10 185x7
leg press(super setted with lunges 25x8) 270x12 360x12 450x12
leg extension:105x15 120x15 135x15
jump squats:15,15,10
seated calf raise:70x15,15,15
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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bill1987
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Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#97 Postby bill1987 » Sat Jul 14, 2012 8:08 pm

thursday:
14 minutes stair stepper
bar curl 5x5: 75x5 85x5,5,5,5(pb)
skull cruhers db: 70x5,5,5,5,5(pb)
db curl:35x10,12 circuit lying tricep extension:50x10,12 tricep roll overs:50x5,5
cable curl(super setted with cable pressdown):70x10(110x10) 70x10(90x10)
hammer curl 8x8:35x8 30x8 25x8 20x8,8 15x10,10 10x10

circuit 3 sets: 30 leg lifts, russian twists 6x30, 1 minute plank

very hilly 5 mile hike.

Today:
19 minutes stair stepper
pull ups:10,9,8
deadlift:135x10 165x10 185x10 205x8 225x5
barbell row overhand: 95x12 115x10 125x6
123 shrugs(super setted with lat raises):50x10(8x15) 55x10(10x15)
shrugs 130x10(10x15)
face pulls drop sets:90x12 80x12 70x12

knee tuck(super setted with side crunch):15(45x15) 15(30x15)
russian twists(super setted with plank):6x50(1 minute) 6x60(75 seconds)
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#98 Postby bill1987 » Tue Jul 17, 2012 10:34 pm

yesterday:
circuit:30 leg lifts,1 minute plank, 30 push ups 3 sets
knee tuck super setted with side crunch

9 mile hike

today:
22 minutes stair stepper
dumbell press:60x15 80x15 100x15 120x12 140x9(pb for db's)
db butterfly: 15x12 20x12 15x12
barbell incline:95x12 105x10 115x8
dips:20
skullcrushers: 50x12 40x20
dips:15,15
rope pulldowns:80x12,12 70x15
freemotion cable machine: 50x12,12 45x12
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#99 Postby bill1987 » Wed Jul 18, 2012 10:45 pm

30 minutes eliptical

barbell squats: 45x15 95x15 115x5 135x15 155x12 175x9 195x5
leg extension:105x15 120x15 135x15
lunges no rest between: 50x20 40x20 30x50(still going easy with the lunges as i still have a lil pain in my left quad and this is the only exercise i feel it in...)
seated calf raise: 50x20,20,20

ab roller(super setted with russian twists): 15(6x50) 15(13x30) 15(13x50)
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#100 Postby bill1987 » Thu Jul 19, 2012 10:31 pm

10 minutes eliptical.

Trained with a personal trainer today but i forgot to bring my log book so not all of my workout was documented but here is what i recall:

wall push up 3,3
barbell military press:45x20 65x15 85x10
seated delt raises:20x10 15x10,10
smith machine thang super setted with barbell press hands facing inward
straight bar pull ups super setted with leaning lat raises
L pull ups
lateral raise machine:8x8

15 minutes eliptical

The shoulder workout was super tough and only took about a half an hour
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#101 Postby bill1987 » Fri Jul 20, 2012 11:06 pm

30 minutes eliptical

L pull up:6,6,5
knee tuck(super setted with Russian twists): 15(6x33) 15(6x34) 15(6x33)
ab crunch machine: 60x20 70x20 80x15
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
bill1987
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#102 Postby bill1987 » Sun Jul 22, 2012 3:52 pm

yesterday: 10 mile hike

today:
25 minutes eliptical

deadlift(super setted with l pull ups) 135x10(9) 155x10(7) 175x10(7)
barbell row underhand: 95x12 115x10 95x10
wide row(super setted with db row):105x10(60x10) 105x10(70x10) 105x10(70x10)
barbell curls: 40x10 50x10 60x10 70x7
elevated curls 15x10
seated curls 15x10
8x8 hammer curls 35,30,25,25,20,20,15,15

leg lifts(super setted with russian twists): 30(6x40) x 3 sets
ab roller:20,10
knee tuck:15,15
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

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Mini Forklift Ⓥ
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Re: back/bi's

#103 Postby Mini Forklift Ⓥ » Mon Jul 23, 2012 8:50 pm

What's an 'L pullup' mate?

Some good training in here, and I'm liking the look of that 10mile hike. Nice work, how long did that take you? Where did you hike? I'm an ultrarunner/marathoner (when I'm not powerlifting), so I love being out in the wilderness. Such a contrast from the confines and normality of everyday living.

Thanks for dropping in on my journal btw MF.
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bill1987
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Location: Maple Valley, WA

Re: back/bi's

#104 Postby bill1987 » Tue Jul 24, 2012 10:03 pm

Not sure if that is the proper term for it lol but its a pull up with your legs up parallel to the floor(body kind of in a L shape), going down is a pretty good workout on the ab's. The hike took about 5 hours and started out at Rattlesnake lake(North Bend,Wa) and continued along the ridge line, it was pretty hilly and we were taking our time and enjoying it. I agree, it's definitely nice to get outside as you get a much different feeling than exercising in the gym.

today:
35 minutes eliptical
knee tuck(super setted with russian twists) 15(6x50) x2 sets 15(13x40)

barbell bench(super setted with bench push ups) 45x15 95x15(10) 115x15(10) 135x12(10)
incline dumbell(super setted with db butterfly) 80x12(15x12) 90x10(20x10) 100x10(20x10)
dips 10
skull crushers(super setted with dips) 40x15(10) 45x15(10) 50x15(10)
rope pull downs 8x8: 100,90,80,70,60,50,40,30
dips 8
"life is a permanent possession of no one, but on loan to all" lucretius

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.”
Albert Einstein

Hit me up on facebook @ Todd Hunt

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
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Re: back/bi's

#105 Postby Mini Forklift Ⓥ » Wed Jul 25, 2012 3:38 am

Gotcha, think I call them 'hanging leg raises'.

Tough work but a great exercise!
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