bill1987

12 minutes stair stepper deadlift: 135x10 155x10 175x10 185x8 205x6 225x5 wide row(super setted with one arm row): 90x15(70x10) 105x12(70x10) 120x10 barbell row: underhand(super setted with overhand) 70x10(70x10)x2 sets hammercurls 5x5 40,35,30,25,20 elevated curls: 15x12 20x10 21's 50 12 minutes eliptical russian twists: 6x50,50,50 knee tuck: 15,20

october 10th: 22 minutes stair stepper wide grip pull ups:5,5 barbell press: 45x10 55x10 65x10 75x6 85x5 95x4 drop set 45x20 military 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 40x20 dumbell shrugs: 120x12 130x12 side crunch: 25x15 45x15,15 knee tuck:15,15 october 12th: 12 minutes stair stepper front squats: 45x15 65x15 85x12 95x10,10,10 leg press(super set lunges):270x15(20x12) 360x15(25x12) 450x15(30x12) 270x40 leg extension(super set jump squats): 110x15(10)x2 95x25(10) leg curl: 95x15 ds 80x15 ds 65x15 october 13th: 12 minutes eliptical barbell bench: 45x15 95x15 115x15 135x10 bb incline:95x12 115x10 butterfly DB's: 15x15 20x15 15x15 dips: 10,10 skull crushers: 40x15 45x15 50x15 dips 10 one arm cable pull down: 20x15 30x15 40x10 today: 22 minutes stair stepper dumbell 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 sets face pulls: 80x15 90x12 70x20 wide grip pu:5 123 shrugs: 50x10,10 lat pull downs: 100x12 115x10 wide grip pull up:3

35 minutes eliptical plank(super setted with russian twists):60 seconds(6x50) 70(13x50) 90(13x50) ab roller: 20,15 decline leg lift: 20,20,20

saturday: shoulder work, don't have the actual workout as my phone broke... Today: 22 minutes stair stepper deadlifts: 135x12 185x10 205x9 225x6 pull ups: 7,5,5 wide row(super setted with db row):90x10(65x10)x3 sets pull ups:7,3 hammer curls: 70x10 ds 50x10 60x10 80x5 ds 70x5 21's 50 barbell curl: 65x5 75x5 ds 45x10

wednesday: 25 minutes elitical russian twists: 6x50 13x50,50 knee tuck:15,15 decline leg lift: 15,15,15 ab crunch machine: 70x15,15,15 side crunch: 35x15,15 thursday: 17 minutes stair stepper barbell squats: 45x15 95x15 115x15 135x10 165x8 ds 115x10 leg press(super setted with lunges): 270x15(20x15) 360x15(25x12) 450x15(30x12) leg extension(suer setted with jump squats): 110x15(10) 125x15(10)x2 sets leg curl: 80x15 95x15 today: 30 minutes eliptical russian twists: 6x50,60,50 knee tuck: 15,15 side bend thang: 25x15 30x15 ab crunch machine: 70x15 90x15,15

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 135x7 skull crushers: 35x15 45x15 55x15 dips 10,10 freemotion cable crossovers:30x12 35x12 40x10 dips 10 plank 5 minutes(alternating each minute between regular and side)

24 minutes elitical barbell squats: 45x20 95x15 115x15 135x15 leg 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...

10 minutes eliptical high intensity barbell military press: 45x12 65x10 75x8 85x7 95x4 (felt kinda weak on these today...) lat pull downs: 105x12,12,12 smith machine raise: bar + 20x12,12 30x10 front raise: 15x15 25x7 123 shrugs: 50x10 55x10,10 decline leg lifts: 20,20,20 side bend thang: 25x15,15,15

Daves killer bread, avocado, kale, mustard, and grapeseed veganaise, tofurkey= pretty, pretty, pretty good!(Larry David voice)

28 minutes eliptical knee tuck 20,20 russian twists: 60x70,70,60 ab roller 20,15

thursday: 17 minutes stair stepper barbell military press: 45x12 65x10 75x10 85x7 95x6,5 drop set 65x10 pull ups(first two super setted after military press): 10,9,9,6 lateral raise(super setted with front raise):10x15 x2 sets face pulls: 70x20 80x15 drop set 60x20 123 shrugs: 100x10,10 friday:11-12 mile hike saturday:12 mile hike today:19 minutes stair stepper deadlift(super setted with pull ups): 135x12(10) 165x12(10) 195x10( 215x10 240x7(PB) pull ups: 7 wide grip: 4 t bar row: 90x15 120x12 145x10 hammer curls 5x5: 40's, 35's, 30's, 25's,25's 21's 45

Anyone know if Boca burgers are GMO? Don't want to eat them anymore if they are...

30 minutes eliptical 1 minute plank(super setted with russian twists 6x50)x 3 sets knee tuck: 15,15 side crunches: 45x15,15,15

@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: 95x12,12,12 db incline: 80x10,11,12 db 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

saturday: 13 minutes stair stepper barbell bench:45x20 95x16 115x15 135x15 barbell incline: 95x12 105x10 115x8 dumbbell butterfly: 15x15 ds 12x20 20x15 dips 12 skull 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 225x8,7 barbell row: underhand 95x12 115x10 95x12 overhand 85x12,10 barbell curl :45x10 65x10 75x7 ds 65x7 hammer curls: drop sets 70x8 60x10 50x12 decline leg lift(super setted with russian twists): 20(6x40) x 3 sets

17 minutes stair stepper high intensity barbell military press: 45x12 65x10 75x10 85x8 95x6 100x5 lateral raise(super setted with bus drivers): 10x15(10x15)x2 sets military press(super setted with front raise): 80x12(12x12) 90x10(15x10) 90x10(20x8) l pull ups: 7,7 face pulls drop sets: 90x10 70x15 50x20 decline leg lifts(super setted with russian twists): 15(6x40) x3 sets

Definitely can see some progress!! Keep it up!!

yesterday: 23 minutes stair stepper bb row switched grip after each set: 50,60,70,80x12 wide row(super setted with one arm row): 105x12(70x10) 120x12(70x10) 135x10(70x10) close grip pulldown: 120,105,90x12 deadlift:135x12 185x10 205x8 hammer curls: 35x10 25x12 20x15 21's 50 today: 28 minutes eliptical russian 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) 150x12 seated calf raise: 50x15 70x15 80x15 jump squats: 20,10,10,10

30 minutes eliptical barbell squats: 45x20 95x15 115x15 135x15 155x10 175x8 straight leg dead lift: 135x15 155x12,12 seated leg curl:70x15 90x15 110x12 pistol squats: 5 jump squats: 15,15,15 side bend thang: 25x15 30x15,15 ab roller: 20,15

Will do, and yeah that might be a little sketchy during an earthquake! Today: 23 minutes stair stepper military press barbell: 45x15 65x10 75x10 85x8 95x7(used legs) 105x4(used legs) 65x10 lateral raise(super setted with front raise): 10x15(10x15) 15x12(15x12) dumbell press(drop sets): 100x10 80x12 60x15 leaning lat raise: 30x10,10 bus drivers: 10x20 plank (super setted with russian twists): 1 minute(10x50) 75 seconds(10x50) 90 seconds(10x50) decline leg lifts: 20,20,20

6 weeks into my cut. Have lost 10 pounds from eating less junk food and more fruits and veggies and doing more cardio while still keeping my carbs high and protein too.

Thanks for the info! I will definetly have to try that soon! Thursday: hilly 8.5 mile hike, here is a picture from the old fire lookout at the top Today: 30 minutes eliptical deadlift(super setted with pull ups): 135x12( 155x10(10x6) 175x10(10x6) 185x10(15x6) wide row(super setted with one arm row): 90x15(65x10) 105x12(65x10) 120x10(65x10) hammer curls:70x10 80x7 60x12 elevated curls: 15x12,12 21's 50,30 30 leg lifts super setted with russian twists 6x30 x 3 sets

Sounds super good! But a lot of ingredients lol

I usually don't get sore from gardening but i hadn't done it for awhile and i was using a pick and i think that's what got my hamstrings... And for DOMS i'm not sure what to do to lessen the effects of it(something that i should research just to see if there is anything), do you have any thoughts on it cause any info would be nice lol? Today: 16 minutes stair stepper militray press: 70x12 80x12 90x12 100x10 lateral raise: 10x15 12.5x12,12 bus driver:10x10,10 face pulls:70x20 80x15 90x12 front raise(super set l pull up): 15x15(7) 20x12(6) lat pull down: 105x15 120x10 90x20

23 minutes eliptical fairly high intensity barbell squats: 45x15 95x15 115x15 135x15 leg press: 270x20 360x20 450x15 leg extension: 105x15 120x15 150x15 standing calf raise machine: 180x20 200x20 160x20 russian twists: 6x50 13x50,50 decline leg lift: 20,20,20 ab crunch machine: 60x15 70x15 50x20 Decent leg workout, didn't do as much as i would have liked but my hamstrings were sore from gardening haha