bill1987

10 minutes stair stepper pull ups: 10 sumo deadlift: 135x12 155x10 175x10 195x10 wide row(super setted with one arm row): 105x15(65x10) 120x12(65x10) 135x10(65x10) barbellrow: underhand 70x12 super set overhand 70x10, 50x15(50x15) hammercurls: 70x10 60x12 50x15 21's: 50 superset 30

20 minutes elliptical knee raises: 40,25,20,15 side bend thang: 10x15 25x15 30x12 ab crunch machine: 79x20 80x15 90x12 Russian twists(super setted with plank):6x40(75 seconds) 6x50(95 seconds) 13x40(105 seconds) knee raises: 30 15 minutes eliptical

I personally don't see anything wrong with any of the foods that you mentioned as they are all unprocessed whole foods. But make sure you get enough protein as well! Hope that answers your question

today: 8 minutes stair stepper barbell press: 45x20 65x10 75x8 85x6 95x5 85x8 65x10 pull ups: 10,7,6 lat raises: 12x12,12,12 3 point push ups: 10,10,10 db shrugs: 120x12 130x12 140x12 military press db: 60x12 90x10,10 pull ups:7 20 minutes elliptical push ups: 35,20,15

yesterday: 10 minutes elliptical babrbell squats: 45x20 95x15 115x15 ds 95x15 leg press(super setted with lunges): 180x15(20x15) 270x15(25x15) 360x115(35x10) leg extension(super setted with jump squats): 95x15(15) 110x15(15) 95x15(15) today: 30 minutes elliptical knee raises:35,25,20 Russian twists(super setted with plank): 6x40(60 seconds)x2 6x50(75 seconds) knee tuck: 15,15 side crunches: 35x15,15,15 10 minutes stair stepper

today: 20 minutes stair stepper push ups: 35,15 barbell wide grip: 45x15 65x15 85x15 95x15 85x15 barbell incline: 65x15 85x12 95x10 butterfly machine: 75x15 90x15 105x12 skullcrushers: 35x15 40x15 50x15 55x12 dips: 15,12,10 rope pulldowns(super setted with dips): 60x15( 70x12( bend thang: 12,12,12 Russian twists: 6x50 13x50,50 15 minutes stair stepper

yesterday: am 30 minutes elliptical sumo dead lift: 135x15 155x10 175x10 195x8 135x12 wide row(super setted with one arm row): 90x15(65x10) 105x12(65x10) 120x10(65x10) 21's 40 hammer curls: 70x10 60x12 50x15 incline curls" 15x12,15 21's 50 pm: military press: 50x12 60x12 80x12,12 lat raises: 10x15 12.5x12 15x10 front raise: 15x10 db shrugs: 110x12 130x10 face pulls: 70x15,15 80x12 rotator stretch: 5x12,12 3 point push ups: 10,10,10 ab roller: 15,15 russan twists: 6x50,50 today: 25 minutes stair stepper side bend thang: 10x10 25x15,15 knee raises: 20,25,30

Friday 30 minutes elliptical barbell press:45x12 65x10 65x10 85x8 ds 65x8 lat pull down: 105x15 120x12 135x10 db shrugs: 120x12 130x12 110x15 Arnold press: 60x12,12 military press db: 80x12,12 lat raises: 10x12,12,12 Russian twists: 6x101(PB) 13x40,40 ab roller: 20,15,15 Saturday: 4.5 mile night hike sunday: 20 minutes stair stepper front squats: 45x15 65x15 85x15 db lunge: 20x15 25x15 30x15 35x12 built a snow cave with my friend today: wide grip pull ups 7(ss push ups 25), pull ups 6(ss 30 push ups), chin ups 6(ss 25 push ups), wide grip pull ups 6(ss 25 push ups), knee raises(super setted with dips): 10(10), 15(10)x2 sets

Nice work on the leg press from your last leg day, impressive! Have a good new year!

@Lostchris Thanks for the kind words and happy new year to you as well! I do ab workouts a couple of times a week but have been doing them less than I have in the past. I have noticed that in order to lean out I really have to watch my diet and eat as 'clean' as possible .Trying to get as lean as I was in 2008 but with more muscle. Here is a pic of me from about 4 years ago at my leanest. I was only doing cardio and ab workouts 5-6 days a week and eating a high carb diet with a moderate amount of protein.

yesterday: 5 mile hike, fairly easy but it was nice to get outside(always is for that matter lol) 30 minutes elliptical today: 30 minutes elliptical barbell press: 45x12 65x10 75x10 85x8 ds 65x8 lat pull downs: 105x15 120x12 135x10 DB shrugs: 120x12 130x12 110x15 Arnold press: 60x12,12 DB press: 80x12,12 lat raises: 10x12,12,12 Russian twists: 6x101(PB) 13x40,40 ab roller: 20,15,15

Monday: circuit: 25 push ups, 1 min. plank, 25 body weight squats; same, 75 seconds, same; same,90 seconds, same x2 today: AM: push ups: 50,40 PM 20 minutes stair stepper barbell wide grip: 45x15 65x15 85x15 95x15 105x15 Push ups: 25,15,10 close grip barbell: 95x10 ds 65x12 incline db: 70x12 80x10 90x8 butterfly machine: 90x15 105x12 ds 75x15 dips: 15,12,10 one arm rope pull down(super setted with dips): 20x15(10) 30x15(10) skull crushers: 40x15 45x12 knee raises:25,15,10 side bend thang:10x15 25x15,15 20 minutes elliptical push ups: 30

Pic I took yesterday, seeing a lil progress with regards to leaning out. I have been getting more consistent with eating 'clean' and I definitely notice a difference with how I feel when I eat better too.

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

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

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

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

I told my friend if he paid to get my belly button pierced I would do it and this is the end result haha, had the pink squirrel in for a couple of months now just a barb

@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

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( 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

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

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

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

Oats+peanut butter+hemp milk= pretty,pretty, pretty good!

Knee raise: 30,20,15,15 Russian twists: 13x33,34,40 An roller: 20,10 Side bend: 10x15 25x15,15 Knee tuck(super setter with knee raise): 10(10) 15(15) 7 minutes row machine 25 minutes elliptical