back/bi's

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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bill1987
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Location: Maple Valley, WA

Re: back/bi's

#106 Postby bill1987 » Wed Jul 25, 2012 10:58 pm

35 minutes stair stepper
30 leg lifts super setted with russian twists 13x30 x 3 sets
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

#107 Postby bill1987 » Thu Jul 26, 2012 11:43 pm

19 minutes stair stepper

v squat machine(super setted with lateral shuffle): 270x10(30x10) 360x8(30x10) 380x6(30x10)
pistol rolls(super setted with walking lunges): 5(30x20) 5(30x20)
stair climb with dumbells:160x2
leg extension: 105x15 120x12 135x10
leg curl: 85x15 95x12 105x10

circuit: 10 crunches, 10 russian twists, 10 decline leg raises x3 sets.

pretty tough leg workout, especially the pistol rolls and stair climb...
"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

#108 Postby bill1987 » Fri Jul 27, 2012 9:50 pm

25 minutes eliptical

barbell press: 45x12 65x12 75x12 85x10 95x5
tried to attempt shrugs, hurt my left arm way too much...
lat raises(super setted with front raise): 10x15(10x15) 12.5x12(12.5x12) 15x10(15x10)
lat pull down:90x15 105x12 120x10
face pulls: 60x20 70x20 80x20
"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

#109 Postby bill1987 » Mon Jul 30, 2012 11:10 pm

yesterday:

3 hour hike

10 minutes stair stepper

l pull up(super setted with barbell row overhand): 10(65x12) 7(75x12) 6(85x10)
row underhand drops sets:85x10 75x10 65x10
wide row drop sets: 120x10 105x10 90x10
barbell curls: 45x10 65x10 75x6
hammer curls drop sets: 60x10 50x10 40x10
preacher curl machine: 40x12 50x10 70x7 ds 50x10

knee tuck (super setted with russian twists):20(6x50)x 2 sets
ab crunch machine: 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

#110 Postby bill1987 » Wed Aug 01, 2012 10:51 pm

40 minutes eliptical

barbell bench:45x15 95x15 115x15 135x15
barbell incline:95x12,10,10
butterfly machine: drop sets 120x10 105x10 90x10
seated dip machine 7x7: 150,135,120,105,90,75,60
one arm cable pull down: no rest bt. sets 30x15 40x12 50x10
dips:15,12,10(wasn't sure if i was going to be able to do this with my injury but they felt fine!)

russian twits(super setted with leg lifts): 13x30(30)x 3 sets
Circuit:10 crunches, russian twists 6x10, 10 decline leg raises x3 sets.

Currently enjoying some green beans and kale from my garden:)
"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

#111 Postby bill1987 » Sun Aug 05, 2012 9:38 pm

yesterday:
18-20 mile hike. Attached is a picture at the highest point. Taken at Bogachiel peak looking at Mt. Olympus.
Attachments
bogachiel peak.jpg
bogachiel peak.jpg (89.63 KiB) Viewed 3124 times
"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
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Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#112 Postby bill1987 » Mon Aug 06, 2012 10:13 pm

today:
17 minutes stair stepper

military press dumbbell (super setted with lateral raise/front raise): 70x15(10x15) 80x15(10x15) 90x15(10x15) 100x10(fr 10x15)
100x10(15x15) 100x10(20x10)
smith machine front raise: barx15 20x15 30x15 40x12
leaning lat raise:30x10,10
l pull up:8,6,5

knee tuck(super setted with russian twists):20(10x33)
plank(super setted with russian twists): 60 seconds(10x34) 80 seconds(10x33)
decline leg lifts:15,15,15

Pic is of kale, zuccini and green beans from my garden
Attachments
veggies.jpg
veggies.jpg (95.79 KiB) Viewed 3117 times
"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

#113 Postby bill1987 » Tue Aug 07, 2012 11:16 pm

40 minutes eliptical fairly high intensity

pistol squats(super setted with lunges):5(30x20)x 3 sets
jump squats:20,20

easy leg work out as im planning on doing a fairly strenuous hike on thursday and wanted to keep my legs fresh
"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

#114 Postby Mini Forklift Ⓥ » Wed Aug 08, 2012 12:41 am

Wow, sounds like an amazing hike !! How long did that take you? I'm guessing somewhere in the region of 6-7hrs as it looks like there was a bit of elevation ?!
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Re: back/bi's

#115 Postby Mini Forklift Ⓥ » Wed Aug 08, 2012 12:47 am

Good little crop from your vege garden as well.

It's Winter with us right now, but we have a couple of plots. For veges we have lettuce, broccoli, silverbeet, beetroot, carrots and tomatoes, then we have our berry plants as well as a lemon, pear and apple tree. It's quite rewarding really ~ and beats going to the supermarket !!
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bill1987
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Location: Maple Valley, WA

Re: back/bi's

#116 Postby bill1987 » Wed Aug 08, 2012 10:59 pm

@ Mini forklift: the hike took around 8 hours, probably could have done it quicker but the first part of it i was doing with my friend and he needed to take fairly frequent breaks lol. And i'm not sure what the elevation gain was but it was fairly gradual for the most but it did get steeper towards the end and the peak were i took the picture at was around 5,500 feet, the mountain with the snow on it is 7,800 feet. Sounds like quite the garden! I tried to grow broccoli this year but most of it went to seed:(. I'm also growing tomatoes even if i don't get much from them that's okay cause i love the smell of the plants haha. This is my first year growing anything and it's definitely rewarding like you said, plus its nice to know were your food is coming from!

Today:
30 minutes eliptical
leg lifts(super setted with russian twists): 30(6x50) x3 sets
side crunches:35x15,15 45x15
decline leg lifts:20,20,10
"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

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

Re: back/bi's

#117 Postby bill1987 » Mon Aug 13, 2012 3:50 pm

thursday:
10 minutes stair stepper
deadlift: 135x12 155x10 175x9 195x9
pull ups:6 10x6,6 15x6
t bar row:45x12 90x12 135x6 ds 90x12 ds 45x20
wide pull down: 100x15 115x10
h.s. row(super set bar curl):45x10(65x8) 45x10(55x10) 45x10(35x15)
hammer curl"35x8 25x10

today:
30 minutes eliptical
barbell bench: 45x15 95x15 115x15 135x15
barbell incline:95x10,10
wide grip bench: 95x15 105x15
close grip(super set dips):95x15(10)
skull crushers(super setted with dips): 35x15(20) 40x15(12) 45x15(12)
8x8 rope pull downs:100,90,80,70,60,50,40,30

ab roller:10,10,10
side bend thang: 25x15,15,15
"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

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

Re: back/bi's

#118 Postby bill1987 » Wed Aug 15, 2012 12:35 am

23 minutes eliptical fairly high intensity

barbell squats: 45x15 95x15 115x15 135x15
leg press: 270x20 360x20 450x15
leg extension: 105x15 120x15 150x15
standing calf raise machine: 180x20 200x20 160x20

russian twists: 6x50 13x50,50
decline leg lift: 20,20,20
ab crunch machine: 60x15 70x15 50x20

Decent leg workout, didn't do as much as i would have liked but my hamstrings were sore from gardening haha
"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 Ⓥ
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Re: back/bi's

#119 Postby Mini Forklift Ⓥ » Wed Aug 15, 2012 2:48 am

That's a good leg workout mate, very similar to what I normally do.

You think you'll get sore from that lot? Any tips you utilise to help prevent/reduce DOMS?
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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

#120 Postby bill1987 » Wed Aug 15, 2012 10:51 pm

I usually don't get sore from gardening but i hadn't done it for awhile and i was using a pick and i think that's what got my hamstrings... 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?

Today:
16 minutes stair stepper
militray press: 70x12 80x12 90x12 100x10
lateral raise: 10x15 12.5x12,12
bus driver:10x10,10
face pulls:70x20 80x15 90x12
front raise(super set l pull up): 15x15(7) 20x12(6)
lat pull down: 105x15 120x10 90x20
"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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