back/bi's

[bill1987]

20 minutes elliptical
Deadlift: 135x12 175x10 185x10 205x8 225x6 185x10 135x12
Barbell row: underhand 70x12 80x12,12 overhand: 80x8
Hammer curls: 70x10 60x12 50x15
21's 50,40
Barbell curl: 60x10
Bend thang: 15,15,10

[Mini Forklift Ⓥ]

What about you? And any advice on different ways to switch up workouts?

Yeah, I still get a bit of soreness every now and then. Just had a full 3 lift meet on Saturday, it's Monday night now and I can feel it in my hams at the moment. Should be okay by tomorrow though.

How to swicth things up, hmmmm. Well often I find the best way is just to be instinctive. By that I mean to not have a set programme for a few weeks dictating what you are going to be training. Instead let your head and body tell you what you are going to train next. Try it and see what you think, it's quite refreshing and your body will probably appreciate both the change of pace and the change of exercises

[bill1987]

Thanks for the info. MF!

Yesterday: 1.5 hour snow shoe, 4.5 mile hike
Today:
20 minutes stair stepper
Barbell press: 45x12 65x10 75x8 85x6 95x4 85x6
Db shrugs: 110x12 120x12 130x12
Front raise(super setted with bus drivers): 15x10(10x10) 20x10(10x10)
3 point push ups: 10,10,10
Military press db: 70x12 80x10 90x8

Knee raise: 25,20,15
Side crunches: 35x15,15,15

[bill1987]

30 minutes stair stepper
knee raises: 25,15,10
side bend thang: 10x15
incline leg lifts: 15,15,15
Russian twists: 6x50,50,50
knee tuck: 15,15

[bill1987]

yesterday:
30 minutes elliptical
barbell wide grip(super setted with bench push ups): 45x15(10) 65x15(10) 85x15(10) 105x12(pb)(10) 95x15(10)
close grip barbell (super setted with bench push ups): 85x10(10) 95x10(10) 85x10(10)
db butterfly: 15x15 20x15
skull crushers: 35x15 40x15 45x15
dips: 12,12,15
one arm rope pull down(super setted with dips): 20x15(10) 30x12(8)

today:
20 minutes elliptical
knee raises: 15,20,15,20
Russian twists: 6x50,40,40 13x25,25
ab roller: 15,15,10
elevated leg raise: 15,15
side bend thang: 10x15 25x15 10x15
10 minutes stair stepper

[MrTyr]

I also found that supersetting any excercise with the corresponding calisthentic movement for that muscle, makes you rock solid. Do you have any other tips for back and Bis. BTW I also change up my spilt routine each week, e.g Week 1 Back/bi's week2 Back/tri's week 3 Back/chest etc. Flex mag has alot of useful tips, for serious results.

[Mini Forklift Ⓥ]

Good training as usual, might throw in some Russian twists on my next session. Thanks for the reminder!

Did you get up to anything exciting this weekend?

[Mini Forklift Ⓥ]

Do you use any supplements at all, or do you prefer to get everything you need through the foods you eat? Any idea what your macros look like?

[bill1987]

@Mf did a lil hike(4.5 miles) and found some snow, nothing to0 exciting besides that, you? And try to get as much as I can from fruits and vegetables but I do take glucosamine and have taken creatine when I was trying to bulk and glutamine when I can afford it. Do you take any?

yesterday:
4.5 mile hike(picture attached)

today:
30 minutes elliptical
sumo deadlift: 135x12 175x10 195x8 215x8 235x7(pb for sumo) 135x12
wide row(super setted with one arm row): 90x12(65x10) 105x12(65x10) 120x10(65x10)
hammer curls: 50x12 60x10 80x7(pb) 70x10
21's 50,40

[carrot topless]

Good training as usual, might throw in some Russian twists on my next session.

Seriously, me too.

[bill1987]

20 minutes stair stepper
l pull ups: 7,5,6
side crunch(super setted with pull ups): 35x15(5)x3 sets
ab crunch machine: 70x15 90x12 80x12
plank 5 minutes(alternating each min between regular/side)
Russian twists: 6x40,40,40,40
ab roller: 30,15
20 minutes stair stepper

[Mini Forklift Ⓥ]

@Mf did a lil hike(4.5 miles) and found some snow, nothing to0 exciting besides that, you? And try to get as much as I can from fruits and vegetables but I do take glucosamine and have taken creatine when I was trying to bulk and glutamine when I can afford it. Do you take any?

I take the basics...

Multivitamin
Vegan EFA's (algal sourced)
Protein
Creatine
Glutamine

[bill1987]

22 minutes elliptical
barbell press: 45x12 65x10 75x8(left shoulder felt a lil weird so I went fairly easy)
lat pull downs: 90x15 105x12 120x8
3 point push ups: 10,10,10
db shrugs: 120x12 130x12(blisters hurt ouch lol)
machine pull down thang(horrible description I know): 140x12 160x10 190x8
lateral raise: 12x12,12,12
military press arnolds: 60x10,10
rotator stretch: 5x10,10
push ups: 25,25

[bill1987]

Thursday: 3 hour snow shoe

Saturday: built snow 'cave'(photo attached

sunday:
20 minutes elliptical
barbell bench: 45x15 65x15 85x15 95x15 115x12 125x10
wide grip barbell: 95x12,15,15
butterfly db: 15x15 20x15
skull crushers(super setted with dips): 35x15(12) 45x15(12) 50x15(12)
rope pull downs: 60x15 70x15 ds 60x15
dips: 12,12

today:
13 minutes elliptical
ab crunch machine: 50x15 60x20 70x20
Russian twists: 6x40,50,50
ab roller: 20,15,12
knee raise: 15,15
20 minutes stair stepper

[bill1987]

Tuesday:
20 minutes stair stepper
barbell squat: 45x15 95x15 115x15 135x10 ds 115x10 95x12
leg press(super setted with lunges): 180x15(20x12) 270x15(25x12) 360x10(30x12)
leg extension(super setted with jump squats): 90x15(15) 105x15(15) 120x15(15)
10 minutes elliptical

Wednesday:
20 minutes elliptical
push ups: 30,20,15
barbell shrugs: 45x12 135x12 185x12
db military press: 60x12 80x12 100x12 ds 60x12
smith machine thang:20x15 40x12 ds 20x12
lateral raise(super setted with pull ups/push ups): 12x12(7) 12x12(5) 12x12(push ups 20)
123 shrugs: 45x10(7)
push ups: 30
12 minutes elliptical

Friday:
25 minutes elliptical
sumo deadlift: 135x12 155x12 175x10 185x10 205x8
barbell row(super setted with pull ups): 45x15(5) 65x12(5) 85x12(2) 95x10(4) 45x15
wide row(super setted with db row): 105x12(70x10) 120x10(70x10)
5x5 hammer curls: 40,35,30,25,20
elevated curls: 15x15 20x10,10
21's 50
10 minutes stair stepper

Saturday:
30 minutes stair stepper
knee raises: 25,20,15
side crunches: 25x15 35x15,15
knee tuck: 20,10
Russian twists: 60x50,60