bill1987 Posted August 29, 2012 Author Share Posted August 29, 2012 yesterday:23 minutes stair stepperbb row switched grip after each set: 50,60,70,80x12wide row(super setted with one arm row): 105x12(70x10) 120x12(70x10) 135x10(70x10)close grip pulldown: 120,105,90x12deadlift:135x12 185x10 205x8hammer curls: 35x10 25x12 20x1521's 50 today:28 minutes elipticalrussian twists(super setted with knee tuck): 6x50(15)x3 sets lep press(super setted with lunges): 270x15(15x15) 360x12(20x12) 450x12(25x10)leg extension(super setted with jump squats): 110x15(12) 130x15(12) 150x12seated calf raise: 50x15 70x15 80x15jump squats: 20,10,10,10 Link to comment Share on other sites More sharing options...
bill1987 Posted August 31, 2012 Author Share Posted August 31, 2012 17 minutes stair stepper high intensity barbell military press: 45x12 65x10 75x10 85x8 95x6 100x5lateral raise(super setted with bus drivers): 10x15(10x15)x2 setsmilitary press(super setted with front raise): 80x12(12x12) 90x10(15x10) 90x10(20x8)l pull ups: 7,7face pulls drop sets: 90x10 70x15 50x20 decline leg lifts(super setted with russian twists): 15(6x40) x3 sets Link to comment Share on other sites More sharing options...
bill1987 Posted September 5, 2012 Author Share Posted September 5, 2012 saturday: 13 minutes stair stepper barbell bench:45x20 95x16 115x15 135x15barbell incline: 95x12 105x10 115x8dumbbell butterfly: 15x15 ds 12x20 20x15dips 12skull crushers(super set dips): 35x15 (10) 45x15(10) 55x15(10)one arm pull down: 20x15 30x15 40x15 knee tuck(super set russian twists): 15(6x33) 15(13x33)x 2 sets Sunday i went on a hike up by Mount Rainer, attached are some pictures needless to say the pictures don't do it justice... Today: 18 minutes stair stepper deadlift: 135x15 165x10 185x10 205x9 225x8,7barbell row: underhand 95x12 115x10 95x12 overhand 85x12,10barbell curl :45x10 65x10 75x7 ds 65x7hammer curls: drop sets 70x8 60x10 50x12 decline leg lift(super setted with russian twists): 20(6x40) x 3 sets Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 11, 2012 Share Posted September 11, 2012 Wow man, what a place to be able to go and take a hike. Stunning. Is that very far from where you live or is it a good drive out to get there? Link to comment Share on other sites More sharing options...
bill1987 Posted September 19, 2012 Author Share Posted September 19, 2012 @MF from my house it was less than 90 minutes so not too bad! Been slacking with my posts, still have been working out regulalry and have been going on more hikes... Today:18 minutes stair stepper barbell bench: 45x15 95x15 115x15 135x10(slight pause)close grip: 95x12,12,12db incline: 80x10,11,12db skull crushers(super setted with dips): 35x15(10) 40x15(10) 45x15(10) russian twists: 6x50,50,51 Here are some pics from a hike i did yesterday, pictures don't really do the scenery justice but oh well lol Link to comment Share on other sites More sharing options...
bill1987 Posted September 20, 2012 Author Share Posted September 20, 2012 30 minutes eliptical 1 minute plank(super setted with russian twists 6x50)x 3 setsknee tuck: 15,15side crunches: 45x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted September 25, 2012 Author Share Posted September 25, 2012 thursday: 17 minutes stair stepperbarbell military press: 45x12 65x10 75x10 85x7 95x6,5 drop set 65x10pull ups(first two super setted after military press): 10,9,9,6lateral raise(super setted with front raise):10x15 x2 setsface pulls: 70x20 80x15 drop set 60x20123 shrugs: 100x10,10 friday:11-12 mile hikesaturday:12 mile hike today:19 minutes stair stepperdeadlift(super setted with pull ups): 135x12(10) 165x12(10) 195x10( 215x10 240x7(PB)pull ups: 7 wide grip: 4t bar row: 90x15 120x12 145x10hammer curls 5x5: 40's, 35's, 30's, 25's,25's21's 45 Link to comment Share on other sites More sharing options...
bill1987 Posted September 26, 2012 Author Share Posted September 26, 2012 28 minutes eliptical knee tuck 20,20russian twists: 60x70,70,60ab roller 20,15 Link to comment Share on other sites More sharing options...
bill1987 Posted September 28, 2012 Author Share Posted September 28, 2012 10 minutes eliptical high intensity barbell military press: 45x12 65x10 75x8 85x7 95x4 (felt kinda weak on these today...)lat pull downs: 105x12,12,12smith machine raise: bar + 20x12,12 30x10front raise: 15x15 25x7123 shrugs: 50x10 55x10,10 decline leg lifts: 20,20,20side bend thang: 25x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted September 29, 2012 Author Share Posted September 29, 2012 24 minutes elitical barbell squats: 45x20 95x15 115x15 135x15leg press(super setted with lunges): 270x15(15x10) 360x15(20x12) 450x10(25x10) 270x30(15x20) decent leg workout, first one i have done in awhile as i have been hiking a fair amount so i noticed a bit of my strength went away but i was happy with the last set of leg press... Link to comment Share on other sites More sharing options...
bill1987 Posted October 3, 2012 Author Share Posted October 3, 2012 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 135x7skull crushers: 35x15 45x15 55x15dips 10,10freemotion cable crossovers:30x12 35x12 40x10dips 10 plank 5 minutes(alternating each minute between regular and side) Link to comment Share on other sites More sharing options...
bill1987 Posted October 6, 2012 Author Share Posted October 6, 2012 wednesday: 25 minutes eliticalrussian twists: 6x50 13x50,50knee tuck:15,15decline leg lift: 15,15,15ab crunch machine: 70x15,15,15side crunch: 35x15,15 thursday:17 minutes stair stepperbarbell squats: 45x15 95x15 115x15 135x10 165x8 ds 115x10leg press(super setted with lunges): 270x15(20x15) 360x15(25x12) 450x15(30x12)leg extension(suer setted with jump squats): 110x15(10) 125x15(10)x2 setsleg curl: 80x15 95x15 today: 30 minutes elipticalrussian twists: 6x50,60,50knee tuck: 15,15side bend thang: 25x15 30x15ab crunch machine: 70x15 90x15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted October 9, 2012 Author Share Posted October 9, 2012 saturday:shoulder work, don't have the actual workout as my phone broke... Today:22 minutes stair stepperdeadlifts: 135x12 185x10 205x9 225x6pull ups: 7,5,5wide row(super setted with db row):90x10(65x10)x3 setspull ups:7,3hammer curls: 70x10 ds 50x10 60x10 80x5 ds 70x521's 50barbell curl: 65x5 75x5 ds 45x10 Link to comment Share on other sites More sharing options...
bill1987 Posted October 10, 2012 Author Share Posted October 10, 2012 35 minutes eliptical plank(super setted with russian twists):60 seconds(6x50) 70(13x50) 90(13x50)ab roller: 20,15decline leg lift: 20,20,20 Link to comment Share on other sites More sharing options...
bill1987 Posted October 16, 2012 Author Share Posted October 16, 2012 october 10th:22 minutes stair stepperwide grip pull ups:5,5barbell press: 45x10 55x10 65x10 75x6 85x5 95x4 drop set 45x20military 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 40x20dumbell shrugs: 120x12 130x12side crunch: 25x15 45x15,15knee tuck:15,15 october 12th:12 minutes stair stepperfront squats: 45x15 65x15 85x12 95x10,10,10leg press(super set lunges):270x15(20x12) 360x15(25x12) 450x15(30x12) 270x40leg extension(super set jump squats): 110x15(10)x2 95x25(10)leg curl: 95x15 ds 80x15 ds 65x15 october 13th:12 minutes elipticalbarbell bench: 45x15 95x15 115x15 135x10bb incline:95x12 115x10butterfly DB's: 15x15 20x15 15x15dips: 10,10skull crushers: 40x15 45x15 50x15dips 10one arm cable pull down: 20x15 30x15 40x10 today:22 minutes stair stepperdumbell 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 setsface pulls: 80x15 90x12 70x20wide grip pu:5123 shrugs: 50x10,10lat pull downs: 100x12 115x10wide grip pull up:3 Link to comment Share on other sites More sharing options...
bill1987 Posted October 17, 2012 Author Share Posted October 17, 2012 12 minutes stair stepper deadlift: 135x10 155x10 175x10 185x8 205x6 225x5wide row(super setted with one arm row): 90x15(70x10) 105x12(70x10) 120x10barbell row: underhand(super setted with overhand) 70x10(70x10)x2 setshammercurls 5x5 40,35,30,25,20elevated curls: 15x12 20x1021's 50 12 minutes elipticalrussian twists: 6x50,50,50knee tuck: 15,20 Link to comment Share on other sites More sharing options...
Mini Forklift Posted October 17, 2012 Share Posted October 17, 2012 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. Link to comment Share on other sites More sharing options...
bill1987 Posted October 18, 2012 Author Share Posted October 18, 2012 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: 20,20,20side bend thang: 10x20 25x15 30x12knee raises: 20,20,20ab crunch machine: 70x15 90x15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted October 19, 2012 Author Share Posted October 19, 2012 wide grip pull ups: 8,8,5push ups:25,25,25,20wgpu: 5,5push 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... Link to comment Share on other sites More sharing options...
bill1987 Posted October 22, 2012 Author Share Posted October 22, 2012 yesterday: 25 minutes elipticalbarbell bench: 45x15 95x15 115x15 135x10barbell incline: 95x10 115x8db butterfly: 15x15 20x15 ds 15x15dips 10,10skullcrushers(super setted with dips): 40x15(10) 45x15(10) 50x15(10) today:knree raises:20,20,20,10russian twists:6x34,33,33,33,33ab roller: 10,10,10knee raises: 20,10ab crunch machine: 70x15,15 30 minute trail run, enjoyed most of it even though my left knee hurt... Link to comment Share on other sites More sharing options...
bill1987 Posted October 23, 2012 Author Share Posted October 23, 2012 30 minutes stair stepper lep press(super setted with lunges): 180x20(15x10) 270x20(20x10) 360x20(25x10)leg extension 5x5 150,130,110,90,70leg curl:70x15 80x12 90x10lunge: 30x10,10seated calf raise: 50x15 70x15 80x15 ds 50x20 ds 25x25 Link to comment Share on other sites More sharing options...
bill1987 Posted October 24, 2012 Author Share Posted October 24, 2012 15 minutes eliptical barbell press(super setted with pull ups): 45x12 65x10(7) 75x8(7) 85x6(6) 75x8(5) 75x8face pulls: 80x15 90x15 ds 70x15123 shrugs: 50x10 55x10 50x10 lateral raise(super setted with bus drivers): 15x12 15x12(10x10) 12x12(10x10) Link to comment Share on other sites More sharing options...
bill1987 Posted October 25, 2012 Author Share Posted October 25, 2012 30 minutes eliptical knee tuck: 15,15knee raises:20,20,10side bend thang: 10x20 25x15 30x12russian twists(super setted with plank): 6x50(1 minute) 6x50(90 seconds) Link to comment Share on other sites More sharing options...
bill1987 Posted October 26, 2012 Author Share Posted October 26, 2012 25 minutes stair stepper deadlift(super setted with pull ups when it wasn't being used): 135x12( 155x10 175x10(9) 185x10(7) 195x8(wanted to get 10 but my grip went away...)one arm row: 65x10,10wide row:120x10,10hammer curls: 70x10 60x12 50x15 80x521's 50 Link to comment Share on other sites More sharing options...
bill1987 Posted October 28, 2012 Author Share Posted October 28, 2012 18 minutes stair stepperdumbbell press:50x15 70x15 90x15 110x12 120x10push ups: 20,10,10,10dumbell butterfly: 15x15 20x15 25x10dips:10,10,10skullcrushers(super setted with dips): 40x15(10) 45x15(10) 30x20(10)one arm pulldown(super setted with dips):30x15,12(7,push ups:10,10 knee raises:20,10,10,10,10 side crunch: 35x15,1515 Link to comment Share on other sites More sharing options...
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