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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

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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

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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

332159871_PanhandlegaplookinatMt.Rainer.jpg.f8ea5dda6f4b3e6069829b87073f4370.jpg

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  • 2 weeks later...

@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

715940680_snowlake.thumb.jpg.aae95332ed7de90c365aedfa5856519f.jpg

333549158_Kaleetanpeakfromwrightmountain.thumb.jpg.a630c985ee0ff01f547415c1e32cde11.jpg

199505208_lookingdownatgemlake.thumb.jpg.96bf7205e583800170ed73f3ccad392f.jpg

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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(8) 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

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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

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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...

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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)

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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

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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

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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

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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

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yesterday:

 

25 minutes eliptical

barbell bench: 45x15 95x15 115x15 135x10

barbell incline: 95x10 115x8

db butterfly: 15x15 20x15 ds 15x15

dips 10,10

skullcrushers(super setted with dips): 40x15(10) 45x15(10) 50x15(10)

 

today:

knree raises:20,20,20,10

russian twists:6x34,33,33,33,33

ab roller: 10,10,10

knee raises: 20,10

ab crunch machine: 70x15,15

 

30 minute trail run, enjoyed most of it even though my left knee hurt...

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15 minutes eliptical

 

barbell press(super setted with pull ups): 45x12 65x10(7) 75x8(7) 85x6(6) 75x8(5) 75x8

face pulls: 80x15 90x15 ds 70x15

123 shrugs: 50x10 55x10 50x10

lateral raise(super setted with bus drivers): 15x12 15x12(10x10) 12x12(10x10)

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25 minutes stair stepper

 

deadlift(super setted with pull ups when it wasn't being used): 135x12(8) 155x10 175x10(9) 185x10(7) 195x8(wanted to get 10 but my grip went away...)

one arm row: 65x10,10

wide row:120x10,10

hammer curls: 70x10 60x12 50x15 80x5

21's 50

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18 minutes stair stepper

dumbbell press:50x15 70x15 90x15 110x12 120x10

push ups: 20,10,10,10

dumbell butterfly: 15x15 20x15 25x10

dips:10,10,10

skullcrushers(super setted with dips): 40x15(10) 45x15(10) 30x20(10)

one arm pulldown(super setted with dips):30x15,12(7,8)

push ups:10,10

 

knee raises:20,10,10,10,10

side crunch: 35x15,1515

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