John V Posted June 5, 2011 Author Share Posted June 5, 2011 1 arm db c&p 35x15, 40x151 arm db bench press 35x15, 40x15DB concentration curls 25x15,13Flat db flyes 30x15, 35x15Hammer curls 30x15, 35x12 Link to comment Share on other sites More sharing options...
John V Posted June 13, 2011 Author Share Posted June 13, 2011 Sunday1 arm c&p 35x15, 40x151 arm bench press 40x15, 15Hammer curls 35x15, 12 Link to comment Share on other sites More sharing options...
John V Posted June 18, 2011 Author Share Posted June 18, 2011 1 arm c&p 40x15, 151 arm bench press 45x15/14, 12/13DB concentration curls 25x15, 14Flat bench DB flyes 40x15, 14Hammer curls 30sx15,15HS crunch 80x15, 15 Link to comment Share on other sites More sharing options...
John V Posted June 26, 2011 Author Share Posted June 26, 2011 Treadmill 1 ml @ 5 mph 1/4@3mphHS 1 arm bench 62x4, 4, 4, 4, 51 arm clean & press 45x10, 8, 5, 4, 4 Link to comment Share on other sites More sharing options...
John V Posted July 2, 2011 Author Share Posted July 2, 2011 HS 1 arm bench 62x8,5,41 arm db c&p 40x15, 45x6,5Hammer curls 35sx14,8,7Flat bench flyes 30sx14, 35sx15,15DB concentration curls 25x15,9,9Treadmill 1/4 ml @4mph, 1/2@5,1/4@4, 3 min cooldown1.15 ml 15m31s Link to comment Share on other sites More sharing options...
Derek Posted July 3, 2011 Share Posted July 3, 2011 Nice job John, working hard! How is all the unilateral training working for you? I integrate a lot of it when I'm working on definition. Link to comment Share on other sites More sharing options...
John V Posted July 3, 2011 Author Share Posted July 3, 2011 Thanks Derek. I sure felt yesterday's workout, and still do! I like the new work outs, with plenty of 1 arm stuff. I just need to get back to a higher frequency of gym visits. Link to comment Share on other sites More sharing options...
John V Posted July 7, 2011 Author Share Posted July 7, 2011 HS 1 arm bench 57sx9,8,61 arm db c&p 40x15,15,15Hammer curls 35x12,12,12DB concentration curls 25x12,11,10Flat 1 arm bench press 40x15,15,15 Link to comment Share on other sites More sharing options...
John V Posted July 10, 2011 Author Share Posted July 10, 2011 HS 1 arm bench 57sx8,9,8DB concentration curls 25x15, 30x8,8Arnold press 30sx10,8,9False grip reverse curls 70x10,7,10HS crunch 70x20,15,10 Link to comment Share on other sites More sharing options...
John V Posted July 12, 2011 Author Share Posted July 12, 2011 The scale read 220 today. I controlled my palette. Treadmill2.5 ml @ 4 mph.5 ml @ level 5 hr150, 1 ml @ level 4 hr150s, 1 ml @ 0 hr 140s 3 min cool down 2.66 total mls 41m 43s Link to comment Share on other sites More sharing options...
John V Posted July 13, 2011 Author Share Posted July 13, 2011 Went on my old 2 ml sidewalk route through the neighborhood. I underestimated the toll of yesterday's elevated treadmill on my fat ass. My pendulous gut swang its weight side to side with each trudge. My feet felt like bricks were attached and my hips ached as if I carried an imaginary backpack fullof books. Within 100 yards I had second thoughts.I slowly jogged 1.5 mls then struggled to walk up the slight incline of the last 1/2 ml. Got home at 11 pm.2mls in 30 mins Link to comment Share on other sites More sharing options...
John V Posted July 14, 2011 Author Share Posted July 14, 2011 Increased protein, eliminated night gorge, reduced calories.Flat bench flies 35sx15,40sx15,15Hammer curls 30sx15, 35sx15,15Arnold press 25sx15,11,11False grip reverse curls 60x15,15,81 arm c&p 35x15,8,8 Link to comment Share on other sites More sharing options...
John V Posted July 19, 2011 Author Share Posted July 19, 2011 Saturday 30sx15, 35sx15, 40sx15DB c&p 35x15, 40x15,15Treadmill 3.5 mph L5 1ml 17m10s 4m cooldown 1.15 m 21m19s5 workouts last week! Link to comment Share on other sites More sharing options...
John V Posted July 25, 2011 Author Share Posted July 25, 2011 1 arm db bench press 40x15, 45x15Arnold press 25sx15, 30sx10Concentration curls 25x15, 30x8HS crunch 75x20, 90x7Life fitness recumbent bike 10 min 3.6 ml 144 hr target 3 min cool down 4.68ml 13 min Link to comment Share on other sites More sharing options...
John V Posted July 27, 2011 Author Share Posted July 27, 2011 DB c&p 40x15, 45x15,15Hammer curls 35sx15, 15, 151 arm db bench press 45x15, 10, 10HS crunch 75x15, 10, 10 Link to comment Share on other sites More sharing options...
John V Posted July 31, 2011 Author Share Posted July 31, 2011 DB c&p 40x15, 50x7False grip reverse curl 60x15, 70x151 arm bench press 40x15, 45x14Recumbent bike 4.35 ml 12m 144 hr target 70s rpm 3 m cooldown5.41 ml in 15m4s Link to comment Share on other sites More sharing options...
John V Posted August 3, 2011 Author Share Posted August 3, 2011 Recumbent bike 10 min 3.6 mls 144 hr 3 min cooldownFlat bench flyes 35sx15, 40sx15Concentration db curl 25x15, 30x9Arnold press 25sx15, 30sx10HS crunch 75x15, 85x11 Link to comment Share on other sites More sharing options...
John V Posted August 8, 2011 Author Share Posted August 8, 2011 DB c&p 45x15, 15, 15Concentration curls 25x15, 11, 9 Link to comment Share on other sites More sharing options...
John V Posted August 11, 2011 Author Share Posted August 11, 2011 http://i53.tinypic.com/9uampz.jpgIt's been 3 years since I started lifting and keeping this log at VBB! I hung for a moment with my hero tonight. (see above)Then I had to sweat up my new tshirt.DB c&p 45x15, 50x8,61 arm DB bench press 45x15, 50x10,10concentration curls 25x15, 30x8,6http://i54.tinypic.com/2mx3ocl.jpg Link to comment Share on other sites More sharing options...
John V Posted August 16, 2011 Author Share Posted August 16, 2011 MondayHammer curls 30sx15,15,15, 35sx15,9Flat bench Flyes 30sx15,15,15 35sx15,15HS crunch 70x20, 60x15, 50x10, 40x10, 30x10 Link to comment Share on other sites More sharing options...
John V Posted August 19, 2011 Author Share Posted August 19, 2011 1 arm c&p 40x15, 45x15, 50x51 arm bench press 40x15, 45x15, 50x13Concentration curls 20x15, 25x13,10HS crunch 50x15, 60x15, 70x15 Link to comment Share on other sites More sharing options...
John V Posted August 25, 2011 Author Share Posted August 25, 2011 Concentration curls 25x15, 30x13,91 arm bench press 40x15, 45x15, 50x15Arnold press 22.5sx15, 25sx15, 30sx10 Link to comment Share on other sites More sharing options...
John V Posted August 28, 2011 Author Share Posted August 28, 2011 1arm db c&p 45x15, 50x15,12Flat bench db flyes 40sx15,15,15Concentration curls 22.5x15, 25x11,11 Link to comment Share on other sites More sharing options...
vivalasvegans Posted August 29, 2011 Share Posted August 29, 2011 nice work on the arms. i was wondering if you have any plans to get back to the marvelous things you were doing with push-ups in the not too distant past. Link to comment Share on other sites More sharing options...
John V Posted September 4, 2011 Author Share Posted September 4, 2011 Concentration curls 22.5x15, 25x15, 30x8Flat bench DB Flyes 30sx15, 35sx15, 45sx15Arnold press 22.5sx15, 25sx15, 30sx13Treadmill 1 mile 12m42s 1/[email protected] 1/2 @5 Link to comment Share on other sites More sharing options...
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