bill1987 Posted July 21, 2012 Author Share Posted July 21, 2012 30 minutes eliptical L pull up:6,6,5knee tuck(super setted with Russian twists): 15(6x33) 15(6x34) 15(6x33)ab crunch machine: 60x20 70x20 80x15 Link to comment Share on other sites More sharing options...
bill1987 Posted July 22, 2012 Author Share Posted July 22, 2012 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 95x10wide row(super setted with db row):105x10(60x10) 105x10(70x10) 105x10(70x10)barbell curls: 40x10 50x10 60x10 70x7elevated curls 15x10seated curls 15x108x8 hammer curls 35,30,25,25,20,20,15,15 leg lifts(super setted with russian twists): 30(6x40) x 3 setsab roller:20,10knee tuck:15,15 Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 24, 2012 Share Posted July 24, 2012 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. Link to comment Share on other sites More sharing options...
bill1987 Posted July 25, 2012 Author Share Posted July 25, 2012 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 elipticalknee 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 10skull crushers(super setted with dips) 40x15(10) 45x15(10) 50x15(10)rope pull downs 8x8: 100,90,80,70,60,50,40,30dips 8 Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 25, 2012 Share Posted July 25, 2012 Gotcha, think I call them 'hanging leg raises'. Tough work but a great exercise! Link to comment Share on other sites More sharing options...
bill1987 Posted July 26, 2012 Author Share Posted July 26, 2012 35 minutes stair stepper30 leg lifts super setted with russian twists 13x30 x 3 setsab roller:20,10 Link to comment Share on other sites More sharing options...
bill1987 Posted July 27, 2012 Author Share Posted July 27, 2012 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:160x2leg extension: 105x15 120x12 135x10leg 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... Link to comment Share on other sites More sharing options...
bill1987 Posted July 28, 2012 Author Share Posted July 28, 2012 25 minutes eliptical barbell press: 45x12 65x12 75x12 85x10 95x5tried 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 120x10face pulls: 60x20 70x20 80x20 Link to comment Share on other sites More sharing options...
bill1987 Posted July 31, 2012 Author Share Posted July 31, 2012 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 65x10wide row drop sets: 120x10 105x10 90x10barbell curls: 45x10 65x10 75x6hammer curls drop sets: 60x10 50x10 40x10preacher curl machine: 40x12 50x10 70x7 ds 50x10 knee tuck (super setted with russian twists):20(6x50)x 2 setsab crunch machine: 70x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted August 2, 2012 Author Share Posted August 2, 2012 40 minutes eliptical barbell bench:45x15 95x15 115x15 135x15barbell incline:95x12,10,10butterfly machine: drop sets 120x10 105x10 90x10seated dip machine 7x7: 150,135,120,105,90,75,60one arm cable pull down: no rest bt. sets 30x15 40x12 50x10dips: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 setsCircuit:10 crunches, russian twists 6x10, 10 decline leg raises x3 sets. Currently enjoying some green beans and kale from my garden:) Link to comment Share on other sites More sharing options...
bill1987 Posted August 6, 2012 Author Share Posted August 6, 2012 yesterday:18-20 mile hike. Attached is a picture at the highest point. Taken at Bogachiel peak looking at Mt. Olympus. Link to comment Share on other sites More sharing options...
bill1987 Posted August 7, 2012 Author Share Posted August 7, 2012 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 40x12leaning lat raise:30x10,10l 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 Link to comment Share on other sites More sharing options...
bill1987 Posted August 8, 2012 Author Share Posted August 8, 2012 40 minutes eliptical fairly high intensity pistol squats(super setted with lunges):5(30x20)x 3 setsjump 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 8, 2012 Share Posted August 8, 2012 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 ?! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 8, 2012 Share Posted August 8, 2012 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 !! Link to comment Share on other sites More sharing options...
bill1987 Posted August 9, 2012 Author Share Posted August 9, 2012 @ 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 setsside crunches:35x15,15 45x15decline leg lifts:20,20,10 Link to comment Share on other sites More sharing options...
bill1987 Posted August 13, 2012 Author Share Posted August 13, 2012 thursday:10 minutes stair stepperdeadlift: 135x12 155x10 175x9 195x9pull ups:6 10x6,6 15x6t bar row:45x12 90x12 135x6 ds 90x12 ds 45x20wide pull down: 100x15 115x10h.s. row(super set bar curl):45x10(65x8) 45x10(55x10) 45x10(35x15)hammer curl"35x8 25x10 today:30 minutes elipticalbarbell bench: 45x15 95x15 115x15 135x15barbell incline:95x10,10wide grip bench: 95x15 105x15close 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:10,10,10side bend thang: 25x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted August 15, 2012 Author Share Posted August 15, 2012 23 minutes eliptical fairly high intensity barbell squats: 45x15 95x15 115x15 135x15leg press: 270x20 360x20 450x15leg extension: 105x15 120x15 150x15standing calf raise machine: 180x20 200x20 160x20 russian twists: 6x50 13x50,50decline leg lift: 20,20,20ab 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 Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 15, 2012 Share Posted August 15, 2012 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? Link to comment Share on other sites More sharing options...
bill1987 Posted August 16, 2012 Author Share Posted August 16, 2012 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 steppermilitray press: 70x12 80x12 90x12 100x10lateral raise: 10x15 12.5x12,12bus driver:10x10,10face pulls:70x20 80x15 90x12front raise(super set l pull up): 15x15(7) 20x12(6)lat pull down: 105x15 120x10 90x20 Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 16, 2012 Share Posted August 16, 2012 ... 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. Link to comment Share on other sites More sharing options...
bill1987 Posted August 18, 2012 Author Share Posted August 18, 2012 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 Today:30 minutes elipticaldeadlift(super setted with pull ups): 135x12( 155x10(10x6) 175x10(10x6) 185x10(15x6)wide row(super setted with one arm row): 90x15(65x10) 105x12(65x10) 120x10(65x10)hammer curls:70x10 80x7 60x12elevated curls: 15x12,1221's 50,3030 leg lifts super setted with russian twists 6x30 x 3 sets Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 20, 2012 Share Posted August 20, 2012 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 !! Link to comment Share on other sites More sharing options...
bill1987 Posted August 21, 2012 Author Share Posted August 21, 2012 Will do, and yeah that might be a little sketchy during an earthquake! Today:23 minutes stair steppermilitary press barbell: 45x15 65x10 75x10 85x8 95x7(used legs) 105x4(used legs) 65x10lateral raise(super setted with front raise): 10x15(10x15) 15x12(15x12)dumbell press(drop sets): 100x10 80x12 60x15leaning lat raise: 30x10,10bus drivers: 10x20 plank (super setted with russian twists): 1 minute(10x50) 75 seconds(10x50) 90 seconds(10x50)decline leg lifts: 20,20,20 Link to comment Share on other sites More sharing options...
bill1987 Posted August 22, 2012 Author Share Posted August 22, 2012 30 minutes eliptical barbell squats: 45x20 95x15 115x15 135x15 155x10 175x8straight leg dead lift: 135x15 155x12,12seated leg curl:70x15 90x15 110x12pistol squats: 5jump squats: 15,15,15 side bend thang: 25x15 30x15,15ab roller: 20,15 Link to comment Share on other sites More sharing options...
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