bill1987

Was going to do squats/other leg stuff today but my back is still sore/tight from doing dead lifts on Friday so hopefully will be doing them tomorrow. Instead did some cardio: 30 minutes on elliptical moderate intensity(heart rate was around 150), then 10 minutes of high intensity(heart rate got up to 174). and 40 on the ab roller.

cardio: 30 minutes on eliptical high intensity heart rate go up to about 160 then a five minute cool down. 15 minutes on stair stepper high intensity got my heart rate up to 170 then a five minute cool down. 90 leg lifts. ab machine 70x20 3 sets. side crunches: 45x15 3 sets

25 minutes on elliptical fairly high intensity. back deadlifts:135x10, 185x7, 195x6, 205x5, 185x7 barbell rows: 70x10 3 sets one armed rows: 40x12 2 sets bi's 21's 50 hammercurls 30x10 incline curls:15x10, 20x10 2 sets preacher curls: 20(plus whatever the bar weighs)x12 2 sets 101 elevated sit ups. side crunch bend thing: 10x15, 25x15 2 sets. ab roller :30. Overall, i felt pretty good but i am still trying to get my dead lift technique back(no pun intended haha) as this is something i have always struggled with but it seems to be getting better. This was also my first time doing one armed rows in awhile so again something i will have to work on...

abs 90 leg lifts 5 minutes of plank, rotating each minute between regular and side side crunches: 45X15, 35x15, 45x15 ab machine:60X20, 80x20, 70x20 30 minutes on elliptical, 25 minutes on stair climber(both moderate intensity but i did get my heart rate up to 165 on stair climber)

chest flat bench: 135x10,145x6, 155x4, 145x6, 165x1, 155x3, 135x9 incline with dumbbells:80x15, 70x8(no rest between those two sets), 90x12 dips: 10 10 10 butterfly machine:90x12, 105x10, 120x7 skull crushers with dumbbell: 35x15, 40x15, 50x12 120 elevated sit ups ab machine: 60x20, 70x20 2 sets side crunch machine thang:10x15, 25x15(2 sets) 25 minutes cardio on elliptical fairly high intensity. Overall, the workout took about 80 minutes with no very many rest breaks so i was feeling it after...

ab's 120 leg lifts ab machine 70x20 3 sets,80X20 ab roller 50 100 elevated oblique twists w/ 6lb ball side crunches 35X15, 45X15 2 sets cardio 45 minutes on stair stepper, moderate intensity. Felt good minus my legs still being a lil sore from the leg workout on Saturday

shoulders press with bar/weights: bar 10,75X8, 85X8,95X6,95X5,95x5, barX10 shrugs with dumbbells: 100X15, 110X15, 120x12 dumbbell press:80x15, 90x12, 70x15 face pulls:70x15,80x15,60x20 rotator exercise 50 minutes of cardio on eliptical

Legs Squats: bar 10, 95X10, 115x8,115X8,135X4,115X8 Leg extension machine:90x15 3 sets leg curl:70x15 2 sets,80x13 seated leg curl:70X15 3 sets standing calf raises:160X15, 180x15, 200x15 lunges with dumbbells:50x15 3 sets 20 minutes of cardio. 120 sit-ups, 40 ab roller, side crunches: 35X15 2 sets, 45x15

chest/tri's bench: 115X10, 135x9, 145X5, 155X3, 145X7, 155X3 incline with dumbells: 80X15, 90X12, 100X10 butterfly machine:90X12, 105X12, 120X8 skull crushers: 40X15, 45X15, 50X15 pulldowns with rope thang: 70X15,80X15, 90X11 20 minutes of cardio. Ab machine: 70X20 2 sets, 80X20. side crunches on bend thing(horrible description i know): 10X15, 25X15 2 sets

deadlfit:135X10, 155X8, 175X5, 195X4, 135X10 bar pull downs:105X10, 120X10 2 sets seated row: 90X10, 105X10, 105X8 machine row: 90x10 2 sets 21's 50lb, 40lb hammercurls: 25x10, 30x8, 35x5, 30x 8 120 elevated sit ups, side crunches: 35X15 2 sets, 45X15. Felt good for most of the workout but my hands were stiff/sore after not sure if its because this is the first time i have done dead lifts in a few months or from something else... Any suggestions on other back/bicep exercises to do? or if the ones i'm doing now are adequate?

I have been vegan for almost four years now and i made the transition from being a vegetarian because i realized the hypocrisy inherent with a vegetarian diet. Right after i made the switch i made a conscious effort to eat healthy and stay active and subsequently got into good shape. Still in fairly good shape as this point as i go to the gym 4-5 times a week and i am again making the effort to eat a healthy plant based diet after not placing as much emphasis on my diet as i did previously. Right now i'm about 165-170 lbs and want to lean out a little bit and then add some muscle. Happy to be part of the forum as i have been lurking for awhile haha

I have been vegan for almost four years now and i made the transition from being a vegetarian because i realized the hypocrisy inherent with a vegetarian diet. Right after i made the switch i made a conscious effort to eat healthy and stay active and subsequently got into good shape. Still in fairly good shape as this point as i go to the gym 4-5 times a week and i am again making the effort to eat a healthy plant based diet after not placing as much emphasis on my diet as i did previously. Right now i'm about 165-170 lbs and want to lean out a little bit and then add some muscle. Happy to be part of the forum as i have been lurking for awhile haha