John V Posted August 11, 2015 Author Share Posted August 11, 2015 Skipped 2 daysStuff from leg dayReverse curls 12x35, 12x55x2, 12x75Cleans 12x75, 12x95x2Deadlifts 115x12, 135x12x2Arnold presses 25sx12x35 mins rowing Leg raises ab chair 3 sets Link to comment Share on other sites More sharing options...
John V Posted August 14, 2015 Author Share Posted August 14, 2015 Skipped 2 daysSupersets x2 A) 12 2 hand Hammer preacher curls 12x55, 1 hand db preacher curls 12x25, Tbar 12x55B) 12x35 incline db bench press, 25sx12 decline db skull crushers, decline db bench press x12Deadlifts 135x12x2Ab board rows and leg extensions5 mins rowing Link to comment Share on other sites More sharing options...
John V Posted August 16, 2015 Author Share Posted August 16, 2015 Skipped Saturday Short straight bar (35#) workoutClean 85x12 105x12Deadlifts 105x12, 145x12Reverse curls 85x12x2, 35x12, 55x12x2Curls 55x12x3, 65x12x25 mins rowingStep up and backs 40 level 4 w/ kettles 251 foot step ups level 4 w/ kettle 15s each side 20x21 foot step ups level 6, 20 each side x2 Link to comment Share on other sites More sharing options...
John V Posted August 22, 2015 Author Share Posted August 22, 2015 Superset Ax2 hammer 2 arm preacher curl 55, 1arm db preacher curl 25x12, Tbar 55x12Superset Bx2 incline db bench 40sx12, decline skull crushers 25x12Deadlifts 175x8x2Ab bench incline extensions 30, decline rowingx30 Link to comment Share on other sites More sharing options...
John V Posted August 26, 2015 Author Share Posted August 26, 2015 Saturday Hard work loading and unloading pallets of produce Skipped 4 gym days TodaySquats back 35x12, front 85x12x2Deadlifts 155x12x2Leg press 90x12, 180x12Step up level4 w/2kettle25s 20 each sideAb board row, extensionsBB curls 65x12x2Incline strive bench 130x12, 150x12x2Lat pull down wide grip 90x12x2Reverse BB curls 45x12x2Hammer curls 25sx12x2 Link to comment Share on other sites More sharing options...
John V Posted August 29, 2015 Author Share Posted August 29, 2015 Skipped 2 daysCable chest cross 12x2 9,10Cable curltwistpunch 2x12 11, 12ab board row, extension Bird dog 30 s each sideLat pull down10x12,8Strive Incline bench 145x10,7DB curls w/reverse 30sx12x2Reverse curls 45x12x2Hammer curls 25sx12x2 each sideArnold DB press 20sx12x2BB Curls 65x12x2 Link to comment Share on other sites More sharing options...
John V Posted September 1, 2015 Author Share Posted September 1, 2015 Only 8 gym days in August Eight years on this forum!Skipped 2 daysBB curls 65x12, 75x12x2BB reverse curls 75x12x2, 55x12x2Ab incline/decline board 2 setsDB hammer curls 30sx24x2Arnold press 25sx12x2Concentration curls 25x12x2Strive incline bench machine 135x7,5Cyber Lat pull down 90x12x2Free motion cable cross chest 90x12x2 Link to comment Share on other sites More sharing options...
John V Posted September 5, 2015 Author Share Posted September 5, 2015 Skipped 2 daysConcentration curls 25x12x2 each sideArnold DB press 25sx12x2BB curls 65x12x2BB reverse curls 65x12x2Strive incline bench 130x12x2Cybex lat pull down 90x12Free Motion cable cross chest 100x12x2Free motion cable cross bicep shoulder curl twist punch 11x12, 12x12Hammer curls 30sx12, 35x Link to comment Share on other sites More sharing options...
John V Posted September 5, 2015 Author Share Posted September 5, 2015 TodayFront squats 45x12, 65x12, 75x12x2Deadlifts 155x12x3Ab benchx2Leg press 90x12, 140x12x2Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted September 7, 2015 Author Share Posted September 7, 2015 Skipped SundaySuperset A x3HS preacher curl 55x12x2, 45x12, DB preacher curl 25x12x2, 25x8 each side, tbar row 55x12x2, 45x12Superset B x3Decline skull crushers 25sx12 decline biceps press 25sx12, incline bench press 35sx12Deadlifts 125x12x3 Link to comment Share on other sites More sharing options...
John V Posted September 10, 2015 Author Share Posted September 10, 2015 Two days off with hard warehouse workFront squats 35x12, 85x12x2Deadlifts 155x12x3Clean 85x12x3Reverse BB curl 35x12, 45x12x2BB Curls 65x12x3Strive incline bench press 135x11,10,8 Link to comment Share on other sites More sharing options...
John V Posted September 12, 2015 Author Share Posted September 12, 2015 Skipped FridayTodayLeg press 90x12, 180x12x2Front squat 85x12x3Clean 85x12x3Deadlifts 155x8x3Bike 5 mins L6/5 Link to comment Share on other sites More sharing options...
John V Posted September 13, 2015 Author Share Posted September 13, 2015 TodayReverse BB curls 55x12x3BB curls 65x12x3Arnold DB press 20sx12x2, 25sx12Concentration curls each side 25sx12x3Strive chest press (incline bench) 130x10,8,7Lat pull down 10x10,9,8Ab board incline row, decline leg extensions Link to comment Share on other sites More sharing options...
John V Posted September 15, 2015 Author Share Posted September 15, 2015 TodayFront squats 95x12x2Back squats 105x12x2Precor angled Leg press 180x12x2Carian hack squat 90x3, 50x12Step up w2/kettle25s L5 30x2Deadlifts 135x12, 155x12 Link to comment Share on other sites More sharing options...
John V Posted September 15, 2015 Author Share Posted September 15, 2015 Reverse BB curls 55x12, 65x12BB curls 65x12, 70x12Concentration curls 35sx12x2Hammer curls 30sx12x2Strive chest press (incline bench) 130x12, 140x11Cybex lat pull down 90x12, 100x9Rowing 5 minsCable cross chest offset foot 10x12, 11x11Arnold DB press 30sx12x2AB rowing and extensions Link to comment Share on other sites More sharing options...
John V Posted September 19, 2015 Author Share Posted September 19, 2015 Skip Wednesday Thursday BB curls 65x12, 75x12BB reverse curl 65x12, 55x12Clean 85x12, 95x12Strive incline bench press 130x12, 140x11Cable chest cross 110x11, 100x12Icarian Tbar row 55x12Cybex lat pull down 100x12,10Arnold DB press 30x12x2Ab bench Decline row, incline extensions Link to comment Share on other sites More sharing options...
John V Posted September 23, 2015 Author Share Posted September 23, 2015 Skipped 4 daysSuperset A x3 HS preacher 60x12, DB preacher 25sx12, Icarian tbar 60x12Superset B x3 incline DB bench 40sx12, decline DB skullcrushers 25sx12, decline arm press 12x25sDeadlifts 145x12x3Decline ab row, incline an leg extensions Link to comment Share on other sites More sharing options...
John V Posted September 25, 2015 Author Share Posted September 25, 2015 Skipped Thursday Deadlifts 185x12x2Icarian hack squats 50x12, 70x12Percor leg press 180x12x2Ab board decline row, incline leg extensions Cybex lat pull down (chin up grip) 90x12, 100x12Strive incline bench chest press 130x12, 140x12DB concentration curls each side 30x12, 10Arnold DB seated press 30sx9, 8 Link to comment Share on other sites More sharing options...
John V Posted September 27, 2015 Author Share Posted September 27, 2015 Hard truck un/loading yesterday TodayClean 95x12x2Deadlifts 185x9x2Front squats 95x12x2Seated Arnold DB press 30sx12x2Concentration DB curls 30x12x2Strive incline bench chest press 135x9,8Cybex Lat pull down under hand closer grip 100x12x2Cybex Cable cross chest off set foot each side 100x12 Link to comment Share on other sites More sharing options...
John V Posted September 29, 2015 Author Share Posted September 29, 2015 Skipped Monday Carian hack squat 70z12, 90x12Carian leg press 180x12x2Deadlifts 185x12x2Concentration curls each side 30x12x2Arnold DB press 30sx12x2Strive incline bench arm press 130x9Cybex lat pull down underhand 90x12x2Ab decline row, incline leg extensions Link to comment Share on other sites More sharing options...
John V Posted October 3, 2015 Author Share Posted October 3, 2015 Skipped 3 daysBack Squats 95x12, 115x12Front squats 115x8, 95x9Deadlifts 175x12x2ICarian Hack squats 90x12x2ICarian leg press 180x12x2Bike 5 minsStep up L5 10 each side w2x15 kettlesPrecor EFX cross ramp 5 mins 170 MHR Link to comment Share on other sites More sharing options...
John V Posted October 4, 2015 Author Share Posted October 4, 2015 Superset Ax2HS preacher 55x12, DB preacher 20x12, icarian tbar row 55x12Superset Bx2incline DB bench press 35sx12, decline skull crushers 20sx12, decline DB chest press 20sx12 Decline ab row, incline leg extensions Strive incline bench chest press 130x12, 135x12, 140x12 Link to comment Share on other sites More sharing options...
John V Posted October 6, 2015 Author Share Posted October 6, 2015 Skipped Monday BB Reverse curls 65x12BB Curls 65x12, 75x10,8BB Reverse curls 45x12x2DB concentration curlS 30sx10, 8DB Arnold press 30sx12x2Icarian Tbar row 70x12x2Cybex lat pull down wide overhand 9x8x2Strive inclined bench arm press 130x12, 135x11,8 Link to comment Share on other sites More sharing options...
John V Posted October 9, 2015 Author Share Posted October 9, 2015 Skipped 2 days Front squats 95x12x2Icarian hack squats 90x12x2Icarian leg press 180x12x2Deadlifts 185x8x2Decline ab rows, incline leg extensionsStep up L5 w/kettle35s 10 each side twiceBike 10 mins Link to comment Share on other sites More sharing options...
John V Posted October 10, 2015 Author Share Posted October 10, 2015 (edited) Edited October 10, 2015 by John V Link to comment Share on other sites More sharing options...
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