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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

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@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?

I take the basics...

 

Multivitamin

Vegan EFA's (algal sourced)

Protein

Creatine

Glutamine

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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

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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

1492700978_cave.jpg.7d1bc79194670386d0a34b1c05bf32c4.jpg

rainer.jpg.6854b0e24b2b361bb6ce12d7ff7b410e.jpg

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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

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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

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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

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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

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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

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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(8) 70x12(8)

bend thang: 12,12,12

Russian twists: 6x50 13x50,50

15 minutes stair stepper

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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

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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

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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

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Saturday:

10 minutes elliptical

barbell squats: 45x20 95x15 115x15 135x10 145x8 115x12

leg press(super setted with lunges): 180x15(20x15) 270x15(25x12) 360x15(35x10)

leg curl: 60x15 70x15 80x15

leg extension: 105x15,15,15

10 minutes elliptical

 

sunday:

3-4 mile hike in the snow(pics attached)

 

today:

10 minutes elliptical

push ups: 40,20

wide grip barbell: 45x15 65x15 85x15 95x15 85x15

dumbbell incline: 70x12 90x10,10

db butterfly: 15x15 20x15,12

dips: 20,12,10,8(50)

skullcrushers standing: 35x15 40x12,12

20 minutes stair stepper

push ups: 30,20

hillside.jpg.c2a32bcfce0978b1df9bd313f84ee0f8.jpg

ice.jpg.d733367d6bc12109b967adbfa2e36442.jpg

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Today was my first time in the gym since last Wednesday so I had a bit of a break which was nice but I have been keeping busy working on my garden(getting it ready to plant stuff around April) with some of my friends.

 

today:

12 minutes stair stepper

sumo deadlift: 135x12 155x10 175x10 205x10 225x6

pull ups: 10,6,5,4

wide row(super setted with one arm row): 90x12(70x10) 105x10(70x10) 120x8(70x10)

hammer curls: 70x10 60x12 50x15

21's 50,30

knee raises: 20,15,15

side bend thang: 10x15 25x12,10

12 minutes elliptical

 

Attached a pic of my post workout meal: raspberry chia kombucha, avocado and edamame, it was good!

mealz.jpg.18a0fe9d5192e5d921f8c40d7c1c1aa3.jpg

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today:

11 minutes stair stepper

barbell military press(super setted with push ups): 45x15(15) 65x10(15) 75x8(15) 65x8(10)

face pulls: 70x15 ds 60x15 80x12

dumbellshrugs: 120x12 130x12 90x20

lat raises: 10x15 12.5x12,12

dumbbell press: 60x15 80x12

knee raises: 30,20

Russian twists(super setted with plank): 60x40(1 min)x 3 sets

10 minutes elliptical

push ups: 30,20

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@MF it was!

 

Friday:

15 minutes elliptical

front squats:45x15 65x12 85x10 ds 45x15

lunges: 20x12 25x10 30x10 35x10 40x8(pb)

leg extensions: 90x15 135x15 120x15 105x15 90x15

jump squats: 15,15,15,15

seated calf raise: 50x15,15,15

ab roller: 15,15,10

side crunches: 35x15,15,15

 

today:

20 miniutes elliptical

dumbbell press: 50x15 70x15 90x15 100x12

incline dumbbell: 70x12 80x10 90x8

db butterfly: 15x15,25

dips: 10,10,10

skullcrushers(super setted with dips): 35x15(10) 40x15(10) 45x15(10)

10 minutes eliptical

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10 minutes stair stepper

sumo deadlift(super setted with pull ups): 135x12(5) 155x10(5) 185x10(5) 205x8(5) 225x6(5) 185x10(5)

wide row: 105x12 120x10

one arm row: 70x10 55x15

hammer curls: 70x10 80x5 60x10

barbell curl: 50x12,10

elevated curls: 15x10 ds 12x12\

21's 40

20 minutes eliptical

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