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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

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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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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

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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...

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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

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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

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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:)

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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

veggies.thumb.jpg.ea4d71dd8a8eb31ca973aaba880df3ee.jpg

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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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@ 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

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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

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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

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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

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... 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.

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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 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

1893172870_Granitemountain.jpg.5e410e4c9f57ee6d76bfa5930890fefb.jpg

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Will do, and yeah that might be a little sketchy during an earthquake!

 

Today:

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

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