back/bi's

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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

#136 Postby bill1987 » Tue Oct 02, 2012 10:02 pm

22 minutes stair stepper

warm up: 10 dips 10 push upsx2 sets

incline barbell bench: 65x12 85x10 115x10 125x8 135x5(pb)
barbell bench: 95x15 115x15 135x7
skull crushers: 35x15 45x15 55x15
dips 10,10
freemotion cable crossovers:30x12 35x12 40x10
dips 10

plank 5 minutes(alternating each minute between regular and side)
"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

#137 Postby bill1987 » Fri Oct 05, 2012 8:53 pm

wednesday:
25 minutes elitical
russian twists: 6x50 13x50,50
knee tuck:15,15
decline leg lift: 15,15,15
ab crunch machine: 70x15,15,15
side crunch: 35x15,15

thursday:
17 minutes stair stepper
barbell squats: 45x15 95x15 115x15 135x10 165x8 ds 115x10
leg press(super setted with lunges): 270x15(20x15) 360x15(25x12) 450x15(30x12)
leg extension(suer setted with jump squats): 110x15(10) 125x15(10)x2 sets
leg curl: 80x15 95x15

today: 30 minutes eliptical
russian twists: 6x50,60,50
knee tuck: 15,15
side bend thang: 25x15 30x15
ab crunch machine: 70x15 90x15,15
"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
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#138 Postby bill1987 » Mon Oct 08, 2012 9:53 pm

saturday:
shoulder work, don't have the actual workout as my phone broke...

Today:
22 minutes stair stepper
deadlifts: 135x12 185x10 205x9 225x6
pull ups: 7,5,5
wide row(super setted with db row):90x10(65x10)x3 sets
pull ups:7,3
hammer curls: 70x10 ds 50x10 60x10 80x5 ds 70x5
21's 50
barbell curl: 65x5 75x5 ds 45x10
"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

#139 Postby bill1987 » Tue Oct 09, 2012 11:28 pm

35 minutes eliptical

plank(super setted with russian twists):60 seconds(6x50) 70(13x50) 90(13x50)
ab roller: 20,15
decline leg lift: 20,20,20
"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
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#140 Postby bill1987 » Mon Oct 15, 2012 10:21 pm

october 10th:
22 minutes stair stepper
wide grip pull ups:5,5
barbell press: 45x10 55x10 65x10 75x6 85x5 95x4 drop set 45x20
military press(super set front raise): 80x10(12x12) 70x12(15x12) 70x15(20x10)
face pulls(super set wide grip pull up):70x15(5) 80x15(5) 60x25(5)
front raise smith machine: bar+20x12 30x10 40x20
dumbell shrugs: 120x12 130x12
side crunch: 25x15 45x15,15
knee tuck:15,15

october 12th:
12 minutes stair stepper
front squats: 45x15 65x15 85x12 95x10,10,10
leg press(super set lunges):270x15(20x12) 360x15(25x12) 450x15(30x12) 270x40
leg extension(super set jump squats): 110x15(10)x2 95x25(10)
leg curl: 95x15 ds 80x15 ds 65x15

october 13th:
12 minutes eliptical
barbell bench: 45x15 95x15 115x15 135x10
bb incline:95x12 115x10
butterfly DB's: 15x15 20x15 15x15
dips: 10,10
skull crushers: 40x15 45x15 50x15
dips 10
one arm cable pull down: 20x15 30x15 40x10

today:
22 minutes stair stepper
dumbell press(super setted wide grip pull ups): 70x12(5) 80x12(5) 90x12(5) 100x10,10(5,5)
lateral raise(super setted with bus drivers): 10x10(10x15) 10x15(10x15)x2 sets
face pulls: 80x15 90x12 70x20
wide grip pu:5
123 shrugs: 50x10,10
lat pull downs: 100x12 115x10
wide grip pull up:3
"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
Manatee
Posts: 238
Joined: Mon Jan 23, 2012 11:05 pm
Location: Maple Valley, WA

Re: back/bi's

#141 Postby bill1987 » Tue Oct 16, 2012 9:42 pm

12 minutes stair stepper

deadlift: 135x10 155x10 175x10 185x8 205x6 225x5
wide row(super setted with one arm row): 90x15(70x10) 105x12(70x10) 120x10
barbell row: underhand(super setted with overhand) 70x10(70x10)x2 sets
hammercurls 5x5 40,35,30,25,20
elevated curls: 15x12 20x10
21's 50

12 minutes eliptical
russian twists: 6x50,50,50
knee tuck: 15,20
"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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Posts: 3900
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Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
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Re: back/bi's

#142 Postby Mini Forklift Ⓥ » Wed Oct 17, 2012 2:14 am

Just stopping in to say hi and give you some props on the training, you are like 'Mr. Consistency' in here.

Hope you are having good week buddy MF.
Image

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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

#143 Postby bill1987 » Wed Oct 17, 2012 10:54 pm

Thanks for the kinds words MF and i'm always impressed with your workouts and how detailed your journal is!

30 minutes eliptical

decline leg lift: 20,20,20
side bend thang: 10x20 25x15 30x12
knee raises: 20,20,20
ab crunch machine: 70x15 90x15,15
"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

#144 Postby bill1987 » Thu Oct 18, 2012 9:23 pm

wide grip pull ups: 8,8,5
push ups:25,25,25,20
wgpu: 5,5
push ups: 20,20,20,20,15

7-8 trail run.

First run i have been on in many months and i thoroughly enjoyed it minus the last mile or so where i had some runners knee...
"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

#145 Postby bill1987 » Sun Oct 21, 2012 7:40 pm

yesterday:

25 minutes eliptical
barbell bench: 45x15 95x15 115x15 135x10
barbell incline: 95x10 115x8
db butterfly: 15x15 20x15 ds 15x15
dips 10,10
skullcrushers(super setted with dips): 40x15(10) 45x15(10) 50x15(10)

today:
knree raises:20,20,20,10
russian twists:6x34,33,33,33,33
ab roller: 10,10,10
knee raises: 20,10
ab crunch machine: 70x15,15

30 minute trail run, enjoyed most of it even though my left knee hurt...
"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

#146 Postby bill1987 » Mon Oct 22, 2012 7:41 pm

30 minutes stair stepper

lep press(super setted with lunges): 180x20(15x10) 270x20(20x10) 360x20(25x10)
leg extension 5x5 150,130,110,90,70
leg curl:70x15 80x12 90x10
lunge: 30x10,10
seated calf raise: 50x15 70x15 80x15 ds 50x20 ds 25x25
"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

#147 Postby bill1987 » Tue Oct 23, 2012 11:57 pm

15 minutes eliptical

barbell press(super setted with pull ups): 45x12 65x10(7) 75x8(7) 85x6(6) 75x8(5) 75x8
face pulls: 80x15 90x15 ds 70x15
123 shrugs: 50x10 55x10 50x10
lateral raise(super setted with bus drivers): 15x12 15x12(10x10) 12x12(10x10)
"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

#148 Postby bill1987 » Wed Oct 24, 2012 10:55 pm

30 minutes eliptical

knee tuck: 15,15
knee raises:20,20,10
side bend thang: 10x20 25x15 30x12
russian twists(super setted with plank): 6x50(1 minute) 6x50(90 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

#149 Postby bill1987 » Thu Oct 25, 2012 9:41 pm

25 minutes stair stepper

deadlift(super setted with pull ups when it wasn't being used): 135x12(8) 155x10 175x10(9) 185x10(7) 195x8(wanted to get 10 but my grip went away...)
one arm row: 65x10,10
wide row:120x10,10
hammer curls: 70x10 60x12 50x15 80x5
21's 50
"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

#150 Postby bill1987 » Sat Oct 27, 2012 7:03 pm

18 minutes stair stepper
dumbbell press:50x15 70x15 90x15 110x12 120x10
push ups: 20,10,10,10
dumbell butterfly: 15x15 20x15 25x10
dips:10,10,10
skullcrushers(super setted with dips): 40x15(10) 45x15(10) 30x20(10)
one arm pulldown(super setted with dips):30x15,12(7,8)
push ups:10,10

knee raises:20,10,10,10,10
side crunch: 35x15,1515
"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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