John V Posted October 10, 2015 Author Share Posted October 10, 2015 BB Reverse curls 65x12BB curls 65x12, 85x5BB reverse curls 45x12, 55x12Strive incline bench chest press 145x10,8Cyber Lat pull down wide overhand 10x10,8Cable cross chest 1 foot forward 10x12 each sideDB concentration curls 30sx12x2DB Arnold press 30sx12x2Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 13, 2015 Author Share Posted October 13, 2015 Skipped Sunday Front squats 95x8,12Icarian hack squats 90x12x2Icarian leg press 180x11, 240x12Strive incline bench chest press 150x10,9Cybex lat pull down wide grip overhand 10x12,10Reverse BB curls 55x12x2BB curls 75x9,9BB deadlifts 155x12x2 Down 4 pounds in 2 days using a food log, keeping calories under 2k, not gorging and bingeing at night. Drinking more water. 206 this morning. Link to comment Share on other sites More sharing options...
kathymtns Posted October 13, 2015 Share Posted October 13, 2015 That is awesome about the weight loss! Link to comment Share on other sites More sharing options...
John V Posted October 13, 2015 Author Share Posted October 13, 2015 That is awesome about the weight loss!Thanks! I'm enjoying my self. Link to comment Share on other sites More sharing options...
John V Posted October 15, 2015 Author Share Posted October 15, 2015 Skipped Tuesday Front squat 95x12x2Icarian hack squat 90x12x2Icarian leg press 240x12x2L5 step up w25 kettles 10 each side X2Hoggan calf raise 70x12, 90x12Deadlifts 145x12, 155x12Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 17, 2015 Author Share Posted October 17, 2015 Skipped Thursday Superset A HS bicep preacher 55x12x3, DB preacher curl 25x12x3, Icarian tbar row 55x12x3Super set B DB incline bench press 35sx12x3, DB skull crushers 25sx12sx3, DB decline chest press 25sx12x3Deadlifts 155x12x3Incline ab row, decline extensions Link to comment Share on other sites More sharing options...
John V Posted October 17, 2015 Author Share Posted October 17, 2015 Front squats 45x12, 95x12x2Icarian leg press 140x12, 180x12x2Icarian Hack squat 90x12x3Decline ab row, incline leg extensions L5 step up w/50lbs in kettles 10 each side, x3Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 18, 2015 Author Share Posted October 18, 2015 Reverse BB curls 45x12x2BB curls 65x12x2Strive incline bench chest press 150x5x2Cybex lat pull down 10x10,9Free motion cable cross chest offset feet 10x12x2DB concentration curls 25x12x2Hammer curls 25sx24x2DB incline bench 35sx12x2 Link to comment Share on other sites More sharing options...
John V Posted October 19, 2015 Author Share Posted October 19, 2015 Front squats 85x12x3Deadlifts 135x12x3Icarian Hack squats 90x12x3Icarian leg press 180x12x3Hogan calf raise 90x12x2,110x12Precor cross ramp trainer 5 mins 164mhr! Link to comment Share on other sites More sharing options...
John V Posted October 20, 2015 Author Share Posted October 20, 2015 Reverse BB curls 55x12x2BB curls 65x12x2DB concentration curls, each side 30x9x2Strive incline bench chest press 140x11x2Cybex lat pull down 100x9, 8Decline ab row, incline leg extensions Free motion cable cross chest offset foot each side 10x12Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 22, 2015 Author Share Posted October 22, 2015 Skipped Wednesday Strive incline bench chest press 135x12x2, 140x10Cyber lat pull down 10x10,9,8Free motion cable cross chest offset foot, 10x12x2, 11x9BB curls 55x12x2, 65x12Icarian Tbar row 70x12x3 Link to comment Share on other sites More sharing options...
John V Posted October 25, 2015 Author Share Posted October 25, 2015 Skipped Friday, exhausting upper body workout on my vegetable truck Saturday Front squats12x0, 12x95x2Calf raises11x95, 115, 135Icarian Leg press180x12, 230Icarian hack squats110x8, 8, 12Hoggan calf raises110x12, 130x12, 150x12Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 26, 2015 Author Share Posted October 26, 2015 Reverse BB curls 35x12, 55x12x2Incline board ab leg extensions between above sets 30, 20, 20BB Curls 55x12, 65x12x2Thrive incline bench chest press 135x9,6, 130x6x2Cybex lat pull down close underhand 9x12x3Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted October 27, 2015 Author Share Posted October 27, 2015 Front squats95x12x3Icarian hack squats 90x12x3Icarian leg press180x12x3L5 step up w/2 15 lb kettles (30#) 15 each side x3Hoggan calf raise 110x12, 130x12, 150x12Bike5 mins Link to comment Share on other sites More sharing options...
John V Posted October 28, 2015 Author Share Posted October 28, 2015 Reverse BB curls 35x12, 45x12, 55x12 BB curls 65x12x3 Ab board extensions/row x3 mixed with above Thrive incline bench chest press130x12x3 Cybex lat pull down 9x12x3 Free motion Cybex cable chest cross10x12x3 Link to comment Share on other sites More sharing options...
John V Posted October 30, 2015 Author Share Posted October 30, 2015 Reverse BB curls 35x12, 45x12, 55x12BB curls 55x12, 65x12, 75x12Ab leg extensions and rowing x2 amongst aboveThrive incline bench chest press 130x12, 135x12, 140x9Cybex lat pull down wide overhand 9x12, 10x8,5Free motion cable chest cross offset foot10x12, 11x12x2DB concentration curls each side25x12x2, 10 18 gym workouts in OctoberWeight holding steady above 200 lbs. on +/-2k calories w/100+ gms protein Link to comment Share on other sites More sharing options...
John V Posted November 1, 2015 Author Share Posted November 1, 2015 Skipped Saturday Strive incline bench chest press135x12x2, 11Cybex lat pull down 9x12, 11, 12BB reverse curls 35x12, 45x12x2BB curls 45x12, 55x12x2Ab incline board rows, leg extensions Arnold DB press 20sx12, 25sx12x2 Link to comment Share on other sites More sharing options...
John V Posted November 2, 2015 Author Share Posted November 2, 2015 Front squats 95x12, 105x12, 115x12, 125x6Icarian leg press 180x12, 230x12x3Icarian hack squats 90x12x4Hoggan calf raises 130x12, 150x12x3 Link to comment Share on other sites More sharing options...
John V Posted November 4, 2015 Author Share Posted November 4, 2015 Deadlifts 125x12, 175x12x3Ab board extensions and rows Concentration DB curls each side25x12, 30x12,8,8Arnold DB press25x12x4Strive incline bench chest press130x10,8,8,9 Link to comment Share on other sites More sharing options...
John V Posted November 6, 2015 Author Share Posted November 6, 2015 Skipped Wednesday with work laborReverse curls 55x12, 65x12,8BB curls 65x12, 75x8, 9BB clean85x12x3Arnold DB press25sx12x3Free motion 2 hand double shuto offset foot90x12x3 In 14 months I've added 3/4" to my biceps and 1" to my thighs. My waist is 1" bigger and I'm 20 lbs heavier. After losing 10 lbs in a week a few weeks ago my weight has stabilized maintaining strict portion control and macronutrient tracking. I try to stay around 2k calories and over 100 gms protein. Link to comment Share on other sites More sharing options...
John V Posted November 7, 2015 Author Share Posted November 7, 2015 Skipped Friday Strive incline bench chest press135x12, 140x12, 145x12, 150x12, 155x12Ab board rows/extensions x2Thrive lat pull down 9x12x2, 8x12x3Free motion chest cable cross, alternating offset foot10x12x5 OR 6 Link to comment Share on other sites More sharing options...
John V Posted November 9, 2015 Author Share Posted November 9, 2015 BB reverse curls35x12, 45x12,10BB curls 45x12, 55x12x2Strive incline bench chest press135x12, 10, 7Cybex lat pull down9x12, 10, 8Free motion cable chest cross double shuto9x12x3 Link to comment Share on other sites More sharing options...
John V Posted November 11, 2015 Author Share Posted November 11, 2015 (edited) Front squats 95x12x3Icarian hack squat120x8x3Icarian leg press180x12x3Hogan calf raises170x12x3 Edited November 18, 2015 by John V Link to comment Share on other sites More sharing options...
John V Posted November 13, 2015 Author Share Posted November 13, 2015 Skipped Wednesday Superset HS biceps preacher curl, DB preacher curls, Icarian tbar row65x12, 25x9, 65x1265x12, 25x7, 65x12Superset DB incline bench press, decline DB skull crushers, decline chest press40sx13, 25sx12, 25sx1240sx13, 25sx12, 25sx12Ab row, leg extensions Deadlifts 165x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 14, 2015 Author Share Posted November 14, 2015 Skipped FridayStrive incline chest bench press135x13, 140x13, 145x12, 150x12Ab bench row and extensions, bird dog interspersed w/ aboveDB Arnold press 30sx8x5Cable cross chest offset foot10x12x4Lat pull down 9x2 Link to comment Share on other sites More sharing options...
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