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Re: a new start

Posted: Fri Sep 01, 2017 7:57 pm
by John V
11 days in August

Treadmill
10 minutes
2 minutes 4mph 7.5 minutes 5.2mph 30 seconds 3.5 mph
Tbar front squats
125x12x2, 135x12
HS hack squats
240x12, 330x12
HS leg press
450x12x3
BB front squats
95x8, 105x8
Step up high with 100lbs of Kettles
8x2

Re: a new start

Posted: Mon Sep 04, 2017 1:17 pm
by John V
Skipped Saturday

Treadmill
10 minutes
4mph 1 minutes 5.2 8.5 minutes 3.5 30 seconds
HS bench chest press
160x8, 180x8, 190x3
HS seated decline bench press
140x12, 160x12, 170x5
Strive incline bench chest press
130x6x2,135x4
Lat pull down
110x12, 120x8,6

Re: a new start

Posted: Mon Sep 11, 2017 2:52 pm
by John V
Skipped a week!

Treadmill
10 minutes
1@4mph 8@5.2 mph 1@3.5 mph
EZ barbell curls
70x12x2, 80x8
Cable cross alternating biceps curls
50x12, 60x8
BB reverse grip curls
50x12x2
Seated Icarian overhead press
80x10,9
Lat pull down
110x12,120x8

Re: a new start

Posted: Fri Sep 15, 2017 7:58 pm
by John V
Skipped 3 days
Treadmill
10 minutes, 1@4mph, 8.5@5.2mph, .5@3.5mph
HS leg press
360x12, 450x12, 540x12x2
HS hack squats
330x12, 400x12x3
Tbar front squats
115x12, 140x12x2, 115x12

Re: a new start

Posted: Mon Sep 18, 2017 11:13 pm
by John V
Skipped 2 days
Treadmill
10 minutes 1@4mph, 8.5@5.2, 30 seconds @3.5
HS bench chest press
140x12, 160x9, 180x6, 190x2
Incline bench DB bench chest press
50sx5x4
Decline bench DB skull crushers/chest press
30sx8x4

Re: a new start

Posted: Sun Sep 24, 2017 12:09 pm
by John V
Skipped 3 days

Friday

Treadmill
10 minutes
1@4mph, 8.5@5.3, 30 seconds @3.5
Decline bench DB skull crushers/decline/DB chest press
30sx11/12x2
BB reverse grip curls
50x12x2
HS seated preacher curls
60x12, 70x5
Icarian seated over head press
80x12,9
Lat pull down
110x12, 120x12
Cable cross alternating biceps
50x24, 60x16

Skipped 3 days

Today
BB Squats off rack
95x12, 115x12, 125x12
HS leg press
450x12x3
HS hack squats
330x12x3
Deadlifts
185x12x2

Re: a new start

Posted: Sun Oct 01, 2017 1:36 pm
by John V
Skipped 5 days

Saturday
Treadmill
10 minutes
1@4mph, 8.5@5.4, .5@3.5
HS bench chest press
180x7,6,4, 200x2
Cable cross chest
110x12x2
HS seated decline bench press
150x12, 160x9,8

ONLY 8 DAYS IN September

Today

Treadmill
10 minutes
1@4mph, 8.5@5.4, .5@3.5
HS leg press
450x12x2, 500x12x2
HS hack squats
240x12, 330x12, 380x12x2
Tbar front squats
125x12x3

Re: a new start

Posted: Tue Oct 03, 2017 7:37 pm
by John V
Skipped a day
Treadmill
10 minutes
1@4mph, 8.5@5.4, .5@3.5
HS seated preacher curls/dumbbell curls 50x12/30sx12, 55x12/30sx12, 60x8/30sx8
Cable cross alternating biceps
50x24, 60x16
BB reverse grip curls
50x12x2
Icarian seated over head press
80x12x2

Re: a new start

Posted: Fri Oct 06, 2017 7:09 pm
by John V
Down about 15 pounds after 3 months calorie and fat restrictions
Skipped 2 days
Treadmill 10 minutes
1@4mph, 8.5@5.5, .5@3.5
HS bench
160x8, 180x6, 190x3
Strive incline bench chest press
130x8, 135x8, 140x7
Cable cross chest
120x8x2
Decline bench DB skull crushers/decline bench DB chest press
30sx11,10/30sx11,10

Re: a new start

Posted: Tue Nov 07, 2017 6:35 pm
by John V
Skipped a month
Gained 4 lbs to 216

Treadmill 10 mins, 9@5mph
Tbar squats
125x12x3
HS hack squats
310x12x3
BB dead lifts
180x8x3
HS leg press
450x12x3

Re: a new start

Posted: Fri Nov 10, 2017 7:13 pm
by John V
Skipped 2 days

Treadmill
10 minutes
.5@4mph, 5.5@5.3, 3.5@5, .5@3.5
HS bench chest press
140x12, 160x8, 170x6
Icarian seated over head press
80x4, 70x5,3
EZ barbell curls
60x12x2, 70x8
Lat pull down
110x12,8,8

Re: a new start

Posted: Mon Nov 13, 2017 2:38 pm
by John V
Skipped 2 days
Trap bar dead lift
145x12,165x12,185x12
Tbar squats
115x12x3
HS hack squats
330x12x2, 420x12
Seated calf raises
105x12x3
BB squats
135x12x3
HS leg press
360x12, 450x12

Re: a new start

Posted: Sun Nov 19, 2017 12:01 pm
by John V
Skipped 5 days
Treadmill 10 minutes
.5@4,9@5.1,.5@3.5
Incline DB bench chest press
50sx8/8/5
DB curls/reverse
30sx12,12,8
Cable cross chest
110x8x2
Icarian seated over head press
80x7x2
Seated lat pull down
110x12x2

Re: a new start

Posted: Mon Nov 20, 2017 7:39 pm
by John V
Treadmill 10 minutes
.5@4mph,9@5.2,.5@3.5
Trap bar squats
195x12, 215x12x2
HS hack squats
330x12x2, 380x12
Tbar squats
115x12, 125x12x2
Icarian leg press
360x12, 450x12x2

Re: a new start

Posted: Sun Nov 26, 2017 1:49 pm
by John V
Skipped 5 Days

Treadmill 10 minutes
.5@4,9@5.2,.5@3.5
HS bench chest press
160x12x2, 180x2,3
HS seated 2 hand curls
50x12,55x8,60x8,65x4
Cable cross chest
110x8x2
Icarian seated over head press
80x7x2