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@MF didn't really have a recipe per say for those burgers but I think we mixed somewhat equal parts of each ingredient(some more some less) until the desired consistency was achieved... Hope that helps!

 

10 minutes stair stepper

knee raises: 45,25,30

knee tuck: 15,15

Russian twists: 6x40,50,50,60

ab roller: 20,10

side crunches: 25x15 35x15 45x10

row machine: 500m: 1:55, 1:47

10 minutes stair stepper

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10 minutes stair stepper

push ups: 35,15

barbell military press: 45x10 65x10 75x8 85x6 ds 65x8 ds 45x10

face pulls: 60x12 70x12 80x12

db press: 70x12 80x10,12

lat raises: 10x12 12x10,10

3 point push ups: 10, 10,10

db shrugs: 120x12 130x12 140x12

12 minutes stair stepper

push ups: 35,15

 

Picked up a bunch of raspberry and strawberry plants today(pic), had to drive an hour to get them but it was worth it for the plants we got and the ones we will be able to get in the future(i.e. kiwi, figs, grapes) and the people we got them from are going to take us to an abandoned blueberry farm later in the year!

berries.jpg.bb874076a10d9f0e969565ee76324fba.jpg

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yesterday:

10 minutes stair stepper

barbell squats: 45x15 95x15 115x12 135x10 ds 115x10 135x8

leg press(super setted with leg press): 180x12(20x12) (20x12,25x12) 360x12(35x10)

pistol squats(super setted with jump squats): 5(15)x2 sets

jump squats: 20

10 minutes elliptical

 

today:

no gym but I did spend a few hours out in the garden planting some raspberry plants with some friends. still have about 30 more to pant.

1757494101_rasberrygarden.jpg.b3308b1026138b67a60f17c4632ed2c6.jpg

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10 minutes stair stepper

barbell bench(super setted with bench push ups): 45x15(10) 95x15(10) 115x12(10) 125x8(10)

barbell incline: 65x10 85x10 95x8

db butterfly: 15x20,15

dips: 12,12,12

skullcrushers(super setted with dips): 35x15(8) 40x15(8) 45x12(10)

20 minutes eliptical

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yesterday:

working in the garden planting more rasberries and clearing more space for other food (pic attached)

 

today:

15 minutes stair stepper

leg extension: 90x15 105x15 120x15 135x15 150x12

leg curl: 60x15 70x15 80x15

lunges: 20x10 25x10 30x10 35x10 40x8

leg press: 180x12 270x12 320x12

jump squats: 20,15,20

side bend thang: 10x15 25x15 30x12

knee raises: 30,20,15

ab roller: 20,10\

row machine: 500m 2:00, 1:52

10 minutes stair stepper

moreberries.jpg.9f97dc6f7b0da237b24e0c357f0317b8.jpg

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15 minutes elliptical

push ups: 35,15

barbell bench wide grip: 45x12 65x12 85x12 95x12 105x10 ds 65x12

db incline: 70x10 80x10 90x10

butterfly machine: 90x12 105x10 ds 75x12

dips: 12,10,8

skull crushers(super setted with dips): 35x12(10) 40x12 45x12 50x10

dips 10

one arm rope pull down(super setted with dips): 30x12(10) 40x10(5)

ab crunch machine: 70x15,15

knee raises: 20,15,15

Russian twists(super setted with plank): 6x40(1 min) 6x60(75 seconds)

14 minutes stair stepper

push ups: 35,15

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yesterday:

hilly 4 mile hike

 

today:

20 minutes stair stepper

pull ups: 8,6,6

barbell row: under hand 50x12 60x12 70x10 80x8,8,8

one arm row: 60x10,10,10

pull ups: 5,5,5

bend thang: 10,10,10

hammer curls: 80x7,5 70x8 60x10

21's(super setted with barbell row): 50(21)

20 minutes stair stepper

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  • 2 weeks later...

Still have been working out,hiking, working in the garden, etc... just have been slacking on the posting.

 

sunday:

10 minutes stair stepper

summon deadlift: 135x10 155x10 175x10 205x8 225x5

pull ups: 5,5,5,5

back bend thang: 10,20

barbell row: underhand 60x12 70x10 80x10 ds overhand 50x15

5x5 hammer curls: 40,35,30,25,20

21's: 50 ds 30

10 minutes stair stepper

 

yesterday: 4 mile ish hike(pic attached)

 

today: 15 minutes stair stepper

push ups: 35,15

barbell press: 45x15 65x8 75x7 85x6 95x4 85x5 ds 85x8 ds 45x10

lat pull downs: 90x15 105x12 120x10

lat rasies(super setted with front raises): 12x12(12) x2 sets

db shrugs: 110x12 120x12

3 point push ups: 20,10

15 minutes stair stepper

push ups: 40,10

sunset.jpg.8dab8049e0082c9e566e5fc68f14c18d.jpg

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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

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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)

juice.jpg.811f4e4d394dbce09a01f94f63de1de9.jpg

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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

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  • 3 months later...

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

teneriffe.jpg.85a9a81844344963c80e600595718408.jpg

getoutside.jpg.4b4acc7218135adbd5c6cf4a762c5581.jpg

clouds.jpg.2b5fb3ed64813f347f6cf02a97ba555a.jpg

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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!

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  • 1 year later...

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