a new start

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John V
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Re: a new start

#1276 Postby John V » Mon Nov 27, 2017 2:49 pm

Treadmill 10 minutes
.5@4,9@5.2,.5@3.5
HS leg press
450x12, 540x12x2
HS hack squats
330x12, 420x12x2
Trap bar dead lift
215x12,8 (left middle finger strain)
Tbar squats
135x8x2
Icarian calf raises
125x12
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1277 Postby John V » Wed Nov 29, 2017 8:11 pm

Skipped a day
Treadmill 10 minutes
.5@4,9@5.2,.5@3.5
Incline bench DB chest press
50sx11,7,5
EZ barbell curls
70x12,12,8
Icarian seated over head press
80x8,7,6
Lat pull down
120x8x3
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1278 Postby John V » Sun Dec 17, 2017 1:20 pm

Skipped 16 days
Treadmill 10 minutes
9.5@5,.5@3.5

HS bench press
160x8x2, 180x4, 190x4, 200x1
HS seated curls
50x12,55x12,60x6,65x5
BB reverse grip curls
50x12x3
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1279 Postby John V » Mon Dec 18, 2017 2:31 pm

Treadmill 10 minutes
9.5@5.1, .5@3.5
HS hack squats
330x12, 420x12x2
HS leg press
450x12, 540x12x2
Tbar squats
125x12, 135x12x2
Icarian seated calf raises
125x12x3
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1280 Postby John V » Sun Dec 24, 2017 1:26 pm

Skipped 5 days

Treadmill 10 minutes
Alternating 3.5 and 5.3 mph

HS bench press
180x8, 200x4, 210x2
HS seated decline chest press
160x12, 180x8, 200x6
Incline DB bench chest press
50sx2x2
HS seated curls
60x12, 70x4
Icarian seated over head press
80x8,5
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1281 Postby John V » Sun Jan 07, 2018 12:38 pm

Skipped 2 weeks
Treadmill 10 minutes
5.3 mph 9.5 minutes 3.5 cool down
Trap bar dead lift
195x12x2, 215x12x2
HS hack squats
330x12, 420x12x3
HS leg press
450x12x4
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1282 Postby John V » Mon Jan 08, 2018 1:42 pm

Treadmill 10 minutes
9@5.3
HS bench press
180x7, 190x4, 195x3, 200x2ish
Decline bench db skull crushers/decline db bench press
30sx8/8/7
Lat pull down
110x12, 120x7
Icarian seated overhead press
80x7,4
HS seated curls
50x12, 55x5
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1283 Postby John V » Wed Jan 10, 2018 9:13 pm

Skipped a day

Treadmill 10 minutes
9.5@5.3
Tbar front squats
115x12, 140x113,12
HS leg press
450x12, 500x12x2
HS hack squats
420x12x2, 470x12
Icarian calf raises
135x12x3
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1284 Postby John V » Mon Jan 15, 2018 2:43 pm

Skipped 2 days

Saturday

Treadmill 10 minutes
9.5@5.3
HS bench press
180x7, 190x3x2
HS decline bench press
160x9, 170x6,5
BB reverse grip curls
50x12x2
EZ bar curls
70x12,8
Lat pull down
110x8x20

Skipped 1 day

Treadmill 10 minutes
9.5@5.3
Trap bar dead lift
215x12, 225x12
HS leg press
450x12, 540x12
HS hack squats
330x12, 420x12
Tbar squats
115x12, 140x12
Icarian seated calf raises
135x12
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1285 Postby John V » Mon Jan 22, 2018 10:24 am

Skipped 4 days with heavy warehouse work

Saturday

Treadmill 5 minutes
4.5@5.5
HS bench press
180x7, 200x3, 210x1
Lat pull down
110x12, 120x12, 130x8
HS seated curls/DB preacher curls
50x12/30sx12, 60x8/30sx12, 65x7/30sx7
Cable cross chest
110x12
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1286 Postby John V » Mon Jan 22, 2018 4:46 pm

Skipped a day

Skipped a day

Treadmill 10 minutes
9.5@9.4
Tbar front squats
135x12x2
HS leg press
450x12x2
HS hack squats
420x12x2
Seated Icarian calf raises
135x12x2
Trap bar dead lift
195x12x2
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1287 Postby John V » Sun Jan 28, 2018 2:00 pm

Skipped 6 days

Treadmill 10 minutes
9.5@5.4

Incline bench DB chest press
45sx12,8,6

Decline DB skull crushers/decline DB bench press
25sx12/12,10/10,8/8

DB curls w/reverse curl
30sx8x3
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1288 Postby John V » Mon Jan 29, 2018 1:44 pm

Treadmill
10 minutes
9.5@5.4

Trap bar dead lift
195x12, 215x12, 235x12

HS leg press
450x12, 540x12x2

HS hack squats
420x12x3

Icarian seated calf raises
135x12, 180x12x2

Decline ab rows
30
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1289 Postby John V » Fri Feb 02, 2018 9:28 pm

9 gym days in January

Skipped 3 days

Treadmill 10 minutes
9.5@5.5
Trap bar dead lift
215x12, 225x12, 235x12
HS leg press
450x12, 540x12x2
HS hack squats
330x12, 420x12x2
Icarian seated calf raises
135x12, 170x12x2
an evolving primate

User avatar
John V
Elephant
Posts: 1607
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1290 Postby John V » Wed Feb 07, 2018 7:17 pm

Skipped 2 days

Monday


Treadmill 10 minutes
9.5@5.5

HS bench press
180x8,4,4
HS decline bench
160x9,6,6
Icarian incline bench press
130x12,140x8,150x8
Icarian seated press
80x4,70x4,60x6

Today
Treadmill
10 minutes
9.5@5.5
Trap bar dead lift
235x8x3
HS hack squats
420x8x3
HS leg press
450x8x3
HS leg curls
70x6,50x6X2
an evolving primate


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