a new start

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John V
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Posts: 1630
Age: 58
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Re: a new start

#1291 Postby John V » Sun Feb 11, 2018 12:38 pm

Skipped 3 days

Treadmill 10 minutes
9.5@5.5
HS seated curls/DB preacher curl
50x12/30sx12, 55x11/30sx8, 60x8/30sx6
Lat pull down
110x12, 120x8x2
BB reverse grip curls 50x12x3

Monday 2/12
Treadmill 10 minutes
9.5@5.5
Trap bar dead lift
235x8x2, 255x8
HS leg press
540x8x3
HS hack squats
420x8,8,12
HS leg curls
50x8
Last edited by John V on Fri Feb 23, 2018 8:50 pm, edited 2 times in total.
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1292 Postby John V » Mon Feb 19, 2018 8:31 pm

Friday the 16th
Skipped 4 days
Treadmill 10 minutes
9.5@5.5
HS seated curls/ DB preacher curls
50x12/25sx12, 55x12/25sx12,
60x6/25sx8, 65x6/25sx1
HS bench press
180x5, 190x3, 200x2, 210xfail
Lat pull down
110x12,120x8

Today
Treadmill 10 minutes
9.5@5.5
Trap bar dead lift
235x8x2, 255x8
HS leg press
540x8x3
HS hack squats
420x8,8,12
HS leg curls
50x8
Last edited by John V on Fri Feb 23, 2018 8:52 pm, edited 3 times in total.
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1293 Postby John V » Fri Feb 23, 2018 7:09 pm

Monday

Treadmill 10 minutes
9.5@5.5
HS seated curls/ DB preacher curls
50x12/25sx12, 55x12/25sx12,
60x6/25sx8, 65x6/25sx1
HS bench press
180x5, 190x3, 200x2, 210xfail
Lat pull down
110x12,120x8

Today

Treadmill
10 minutes, 9.5@5.5
Trap bar dead lift
235x12x2
HS hack squats
330x12, 380x12
HS leg press
540x8x2
Icarian seated calf raises
135x12, 160x12
HS leg curls
40x12x2
HS leg extensions
40x12, 60x12
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1294 Postby John V » Sun Feb 25, 2018 3:27 pm

Skipped a day

Treadmill 10 minutes
9.5@5.6
HS bench press
180x7, 190x5, 200x3, 210x1
HS preacher curls/DB preacher curls
60x12/30sx12, 70x7/30sx12
Icarian overhead press
80x12, 90x7
Lat pull down
120x8x2
Cable cross chest
110x12x2
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1295 Postby John V » Wed Mar 07, 2018 9:15 pm

Skipped a week

Treadmill 10 minutes
9.5@5.6
Trap bar dead lift
235x8x3
HS hack squats
330x12x3
HS leg press
450x12, 540x8

Skipped 2 days
Today
Treadmill 10 minutes
Jog/Walk/inclines

HS bench press
180x6/5, 190x4
HS decline bench chest press
160x9/8, 170x6
Icarian incline bench chest press
135x4,8,6
Icarian seated overhead press
80x4,3,3
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1296 Postby John V » Sun Mar 11, 2018 2:39 pm

Skipped 3 days

Treadmill 10 minutes
9.5@5.6
Trap bar dead lift
235x12x2, 255x8
HS leg press
450x12, 540x8x2
HS hack squats
330x12, 420x8x2
HS Leg curls
50x8x3
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1297 Postby John V » Mon Mar 12, 2018 3:20 pm

Treadmill 10 minutes
9.5@5.6

HS bench press
180x7,5 190x4, 200x2
HS preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx12, 60x8/30sx12
Lat pull down
110x12, 120x10,8
Icarian seated overhead press
70x10, 80x7,6
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1298 Postby John V » Fri Mar 16, 2018 5:44 pm

Skipped 3 days

Treadmill 10 minutes
9.5@5.6
Trap bar dead lift
235x12, 285x4x2
HS leg press
450x12, 540x12x2
HS hack squats
330x12x2, 420x12
HS leg curls
50x8x2
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1299 Postby John V » Mon Mar 26, 2018 11:00 pm

Yesterday

Treadmill 10 minutes
3@5.6, 7@4.5 HR 150 bpm

Trap bar dead lift
235x12,12,8
HS hack squats
420x12x3
HS leg press
540x12,8,8
HS leg curls
40x12,8,8
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1300 Postby John V » Sun Apr 22, 2018 12:38 pm

3 weeks off!

Treadmill 10 minutes
HS bench press
180x8, 190x4, 195x3, 200x2
HS seated preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx8, 60x8/30sx8
Icarian seated overhead press
70x10,80x6,90x3
Lat pull down
110x12,120x8
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1301 Postby John V » Sun Apr 29, 2018 12:21 pm

Skipped a week

Treadmill 10 minutes
Trap bar dead lift
225x12x3
HS leg press
540x12x3
HS hack squats
420x12x3
Icarian leg curls
40x12x3
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1302 Postby John V » Wed May 02, 2018 1:18 pm

Skipped 2 days

Treadmill 10 minutes
Incline bench DB chest press
50sx12,8,8
Lat pull down
120x12,8,8
Icarian seated overhead press
80x8x3
HS seated curls/seated DB preacher curls
50x12/30sx12, 55x8/30sx8, 60x7/30sx7
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1303 Postby John V » Sun May 06, 2018 1:52 pm

Skipped 3 days

Hit 230#, highest in over a decade

Treadmill 10 minutes
Tbar front squats
135x12x3
HS leg press
540x12x3
HS leg curls
50x12x3
HS hack squats
420x12x3
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1304 Postby John V » Thu Jul 05, 2018 11:24 am

Skipped 2 months and ate like a hog, drinking plenty of beer too. This is the longest rest I’ve had from the gym in a few years. I started tracking my macros and limiting calories 10 days ago. Staying under 1800 calories and trying for 20/60/20 f/c/p

Gym scale mid day 224#

Treadmill
9.5@5mph 1/2 minute cool down at 3.5
Deadlift
225x5,5,4
HS bench chest press
180x5,4,3
EZ barbell curls
70x8x3
Icarian seated overhead press
70x8,8,4
an evolving primate

User avatar
John V
Elephant
Posts: 1630
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1305 Postby John V » Sun Jul 08, 2018 1:42 pm

Rested 2 days
223 lbs today

Treadmill
9.5 minutes @5.1mph, 30 seconds @ 3.5 cool down
Tbar squats
135x12x3
HS hack squats
420x8x3
HS leg curls
50x12x3
HS leg press
450x12x3
an evolving primate


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