back/bi's

[bill1987]

still been working out fairly consistently just been slacking on the posting

Saturday:
20 minutes elliptical
push ups: 40,10
barbell wide grip(super setted with bench push ups): 45x15(10) 65x15(10) 85x15(10) 95x15(10)
close grip: 65x15 85x12 ds 45x20
barbell incline: 65x15 85x10
butterfly machine: 90x15 105x10
skullcrushers(super setted with dips): 35x12(12) 40x12(12) 45x12(12)
knee raises: 25,25
ab roller: 15,10
side bend thang: 10x15 25x15
10 minutes stair stepper

sunday:
35 minute trail run

today:
15 minutes stair stepper
wide row(super setted with one arm row): 75x15(50x15) 90x15(50x15) 105x12(50x12)
pull ups: 5,5
sumo dead lift(super setted with pull ups): 135x12(5) 155x12(9) 185x10(7)
barbell row: overhand 70x12 ds 50x12, underhand same
incline curls: 10x15 15x10
hammer curls: 60x10 ds 40x15
21's 40
10 minutes eliptical

[bill1987]

Thursday:
10 minutes stair stepper
barbell military press: 45x12 65x10 75x8 85x6 ds 65x8 ds 45x10
face pulls: 70x15 80x12 ds 60x15
dumbbell shrugs: 110x12 120x12 130x12
3 point push ups: 15,15
lat pull downs: 90x12 105x10
front raises: 10x15 12.5x12 ds 8x15
push ups: 30,20
10 minutes elliptical

today:
Ate/drank all raw food today and felt super energized mentally and physically, will have to find out some more juice recipes but I have been making celery and carrot juices and I just drank a celery, carrot, broccoli, and apple and it was good!

45 minute trail run(pic attached)

[bill1987]

sunday:
20 minutes elliptical
barbell squats: 45x15 65x15 85x15 95x15
db lunge: 20x12 30x12 35x10 40x8
jump squats: 20,20,20,20
leg extension: 75x15 90x15 105x15
10 minutes elliptical

Monday:
15 minutes stair stepper
sumo dead lift: 135x10 155x10 205x10
pull ups: 8,7,5
barbell row: underhand: 70x12,12 overhand: 50x20
back bend thang: 15,15
5x5 hammer curls: 40,35,30,25,20
21's 40 ds 20
knee rasies: 35,25
side crunches: 35x15,15
5 minutes stair stepper

today:
20 minutes stair stepper
knee rasies: 40,25,20,15
side bend thang: 10x20 25x15,12
10 minutes stair stepper
hanging leg raises: 10,15,15
decline leg lift: 10,10,10

[bill1987]

been a few months of no posting so I thought I would post an update... Have gotten back into running and am finding it very enjoyable! Training for a trail marathon in august and hopefully a 50k in September. The marathon shouldn't be too difficult as there isn't much elevation gain on the course but the 50k has around 8,000 feet of elevation gain so I need to start running more hills lol. With that in mind my long run today was more or less up and down a mountain with around 4,000 feet of elevation gain and about 15-16 miles. Attached are some pics

[rickb]

Good to see this log and let me just say that if you are wanting to maximize lifts to grow more mass, do cardio AFTER you lift. If you are just doing it this way for general fitness...carry on.

Great pics btw and if running is your "main thing"...just carry on like I said. LOL!

[C.O.]

Its been way too long, we need an update man!