bill1987 Posted December 12, 2012 Author Share Posted December 12, 2012 20 minutes stair stepperl pull ups: 7,5,6side crunch(super setted with pull ups): 35x15(5)x3 setsab crunch machine: 70x15 90x12 80x12plank 5 minutes(alternating each min between regular/side)Russian twists: 6x40,40,40,40ab roller: 30,1520 minutes stair stepper Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 12, 2012 Share Posted December 12, 2012 @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... MultivitaminVegan EFA's (algal sourced)ProteinCreatineGlutamine Link to comment Share on other sites More sharing options...
bill1987 Posted December 13, 2012 Author Share Posted December 13, 2012 22 minutes ellipticalbarbell press: 45x12 65x10 75x8(left shoulder felt a lil weird so I went fairly easy)lat pull downs: 90x15 105x12 120x83 point push ups: 10,10,10db shrugs: 120x12 130x12(blisters hurt ouch lol)machine pull down thang(horrible description I know): 140x12 160x10 190x8lateral raise: 12x12,12,12military press arnolds: 60x10,10rotator stretch: 5x10,10push ups: 25,25 Link to comment Share on other sites More sharing options...
bill1987 Posted December 18, 2012 Author Share Posted December 18, 2012 Thursday: 3 hour snow shoe Saturday: built snow 'cave'(photo attached sunday: 20 minutes ellipticalbarbell bench: 45x15 65x15 85x15 95x15 115x12 125x10wide grip barbell: 95x12,15,15butterfly db: 15x15 20x15skull crushers(super setted with dips): 35x15(12) 45x15(12) 50x15(12)rope pull downs: 60x15 70x15 ds 60x15dips: 12,12 today:13 minutes ellipticalab crunch machine: 50x15 60x20 70x20Russian twists: 6x40,50,50ab roller: 20,15,12knee raise: 15,1520 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted December 23, 2012 Author Share Posted December 23, 2012 Tuesday:20 minutes stair stepperbarbell squat: 45x15 95x15 115x15 135x10 ds 115x10 95x12leg 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 ellipticalpush ups: 30,20,15barbell shrugs: 45x12 135x12 185x12db military press: 60x12 80x12 100x12 ds 60x12smith machine thang:20x15 40x12 ds 20x12lateral raise(super setted with pull ups/push ups): 12x12(7) 12x12(5) 12x12(push ups 20)123 shrugs: 45x10(7)push ups: 3012 minutes elliptical Friday:25 minutes ellipticalsumo deadlift: 135x12 155x12 175x10 185x10 205x8barbell row(super setted with pull ups): 45x15(5) 65x12(5) 85x12(2) 95x10(4) 45x15wide row(super setted with db row): 105x12(70x10) 120x10(70x10)5x5 hammer curls: 40,35,30,25,20elevated curls: 15x15 20x10,1021's 5010 minutes stair stepper Saturday:30 minutes stair stepperknee raises: 25,20,15side crunches: 25x15 35x15,15knee tuck: 20,10Russian twists: 60x50,60 Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 24, 2012 Share Posted December 24, 2012 Awesome pics, love it. You sure do get out there. All the best for a fantastic Christmas mate MF. Link to comment Share on other sites More sharing options...
bill1987 Posted December 27, 2012 Author Share Posted December 27, 2012 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 PM20 minutes stair stepperbarbell wide grip: 45x15 65x15 85x15 95x15 105x15Push ups: 25,15,10close grip barbell: 95x10 ds 65x12incline db: 70x12 80x10 90x8butterfly machine: 90x15 105x12 ds 75x15dips: 15,12,10one arm rope pull down(super setted with dips): 20x15(10) 30x15(10)skull crushers: 40x15 45x12knee raises:25,15,10side bend thang:10x15 25x15,1520 minutes ellipticalpush ups: 30 Link to comment Share on other sites More sharing options...
bill1987 Posted December 29, 2012 Author Share Posted December 29, 2012 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 ellipticalbarbell press: 45x12 65x10 75x10 85x8 ds 65x8lat pull downs: 105x15 120x12 135x10DB shrugs: 120x12 130x12 110x15Arnold press: 60x12,12DB press: 80x12,12lat raises: 10x12,12,12Russian twists: 6x101(PB) 13x40,40ab roller: 20,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted January 1, 2013 Author Share Posted January 1, 2013 Friday 30 minutes ellipticalbarbell press:45x12 65x10 65x10 85x8 ds 65x8lat pull down: 105x15 120x12 135x10db shrugs: 120x12 130x12 110x15Arnold press: 60x12,12military press db: 80x12,12lat raises: 10x12,12,12Russian twists: 6x101(PB) 13x40,40ab roller: 20,15,15 Saturday: 4.5 mile night hike sunday:20 minutes stair stepperfront squats: 45x15 65x15 85x15db 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 Link to comment Share on other sites More sharing options...
bill1987 Posted January 3, 2013 Author Share Posted January 3, 2013 yesterday:am30 minutes ellipticalsumo dead lift: 135x15 155x10 175x10 195x8 135x12wide row(super setted with one arm row): 90x15(65x10) 105x12(65x10) 120x10(65x10)21's 40hammer curls: 70x10 60x12 50x15 incline curls" 15x12,1521's 50 pm:military press: 50x12 60x12 80x12,12lat raises: 10x15 12.5x12 15x10front raise: 15x10db shrugs: 110x12 130x10face pulls: 70x15,15 80x12rotator stretch: 5x12,123 point push ups: 10,10,10ab roller: 15,15russan twists: 6x50,50 today:25 minutes stair stepperside bend thang: 10x10 25x15,15knee raises: 20,25,30 Link to comment Share on other sites More sharing options...
bill1987 Posted January 5, 2013 Author Share Posted January 5, 2013 today:20 minutes stair stepperpush ups: 35,15barbell wide grip: 45x15 65x15 85x15 95x15 85x15barbell incline: 65x15 85x12 95x10butterfly machine: 75x15 90x15 105x12skullcrushers: 35x15 40x15 50x15 55x12dips: 15,12,10rope pulldowns(super setted with dips): 60x15( 70x12(bend thang: 12,12,12Russian twists: 6x50 13x50,5015 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted January 7, 2013 Author Share Posted January 7, 2013 yesterday:10 minutes ellipticalbabrbell squats: 45x20 95x15 115x15 ds 95x15leg 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 ellipticalknee raises:35,25,20Russian twists(super setted with plank): 6x40(60 seconds)x2 6x50(75 seconds)knee tuck: 15,15side crunches: 35x15,15,1510 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted January 9, 2013 Author Share Posted January 9, 2013 today:8 minutes stair stepperbarbell press: 45x20 65x10 75x8 85x6 95x5 85x8 65x10pull ups: 10,7,6lat raises: 12x12,12,123 point push ups: 10,10,10db shrugs: 120x12 130x12 140x12military press db: 60x12 90x10,10pull ups:720 minutes ellipticalpush ups: 35,20,15 Link to comment Share on other sites More sharing options...
bill1987 Posted January 10, 2013 Author Share Posted January 10, 2013 20 minutes ellipticalknee raises: 40,25,20,15side bend thang: 10x15 25x15 30x12ab crunch machine: 79x20 80x15 90x12Russian twists(super setted with plank):6x40(75 seconds) 6x50(95 seconds) 13x40(105 seconds)knee raises: 3015 minutes eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted January 11, 2013 Author Share Posted January 11, 2013 10 minutes stair stepperpull ups: 10sumo deadlift: 135x12 155x10 175x10 195x10wide 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 Link to comment Share on other sites More sharing options...
bill1987 Posted January 12, 2013 Author Share Posted January 12, 2013 20 minutes ellipticalside crunches: 35x15,15,15ab roller: 20,20Russian twists(super setted with plank): 6x50(1 min) 6x110(PB)(1 min)knee raises: 25,20,20,1515 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted January 15, 2013 Author Share Posted January 15, 2013 Saturday:10 minutes ellipticalbarbell squats: 45x20 95x15 115x15 135x10 145x8 115x12leg press(super setted with lunges): 180x15(20x15) 270x15(25x12) 360x15(35x10)leg curl: 60x15 70x15 80x15leg extension: 105x15,15,1510 minutes elliptical sunday:3-4 mile hike in the snow(pics attached) today:10 minutes ellipticalpush ups: 40,20wide grip barbell: 45x15 65x15 85x15 95x15 85x15dumbbell incline: 70x12 90x10,10db butterfly: 15x15 20x15,12dips: 20,12,10,8(50)skullcrushers standing: 35x15 40x12,1220 minutes stair stepperpush ups: 30,20 Link to comment Share on other sites More sharing options...
bill1987 Posted January 16, 2013 Author Share Posted January 16, 2013 15 minutes stair stepperknee raises: 40,30,15,15ab crunch machine: 60x15,15,15side bend thang: 10x15 25x15,15knee tuck: 15,15,10Russian twists(super setted with plank): 6x34(1 min) 13x33(75 seconds) 13x40(90 seconds)20 minutes eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted January 23, 2013 Author Share Posted January 23, 2013 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 steppersumo deadlift: 135x12 155x10 175x10 205x10 225x6pull ups: 10,6,5,4wide row(super setted with one arm row): 90x12(70x10) 105x10(70x10) 120x8(70x10)hammer curls: 70x10 60x12 50x1521's 50,30knee raises: 20,15,15side bend thang: 10x15 25x12,1012 minutes elliptical Attached a pic of my post workout meal: raspberry chia kombucha, avocado and edamame, it was good! Link to comment Share on other sites More sharing options...
bill1987 Posted January 25, 2013 Author Share Posted January 25, 2013 today:11 minutes stair stepperbarbell military press(super setted with push ups): 45x15(15) 65x10(15) 75x8(15) 65x8(10)face pulls: 70x15 ds 60x15 80x12dumbellshrugs: 120x12 130x12 90x20lat raises: 10x15 12.5x12,12dumbbell press: 60x15 80x12knee raises: 30,20Russian twists(super setted with plank): 60x40(1 min)x 3 sets10 minutes ellipticalpush ups: 30,20 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 25, 2013 Share Posted January 25, 2013 That meal looks bloody tasty !! Link to comment Share on other sites More sharing options...
bill1987 Posted January 28, 2013 Author Share Posted January 28, 2013 @MF it was! Friday:15 minutes ellipticalfront squats:45x15 65x12 85x10 ds 45x15lunges: 20x12 25x10 30x10 35x10 40x8(pb)leg extensions: 90x15 135x15 120x15 105x15 90x15jump squats: 15,15,15,15seated calf raise: 50x15,15,15ab roller: 15,15,10side crunches: 35x15,15,15 today:20 miniutes ellipticaldumbbell press: 50x15 70x15 90x15 100x12incline dumbbell: 70x12 80x10 90x8db butterfly: 15x15,25dips: 10,10,10skullcrushers(super setted with dips): 35x15(10) 40x15(10) 45x15(10)10 minutes eliptical Link to comment Share on other sites More sharing options...
bill1987 Posted January 29, 2013 Author Share Posted January 29, 2013 15 minutes stair stepperknee raises: 35,25,25,15side bend thang: 10x15 25x15,15Russian twists(super setted with plank): 6x40(1 min) 6x40(75 seconds) 13x30(90 seconds) 13x30(105 seconds)15 minutes stair stepper Link to comment Share on other sites More sharing options...
bill1987 Posted January 30, 2013 Author Share Posted January 30, 2013 10 minutes stair steppersumo deadlift(super setted with pull ups): 135x12(5) 155x10(5) 185x10(5) 205x8(5) 225x6(5) 185x10(5)wide row: 105x12 120x10one arm row: 70x10 55x15hammer curls: 70x10 80x5 60x10barbell curl: 50x12,10elevated curls: 15x10 ds 12x12\21's 4020 minutes eliptical Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 30, 2013 Share Posted January 30, 2013 Would love the recipe for those burgers mate, they look bloody delicious !! Link to comment Share on other sites More sharing options...
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