John V Posted November 18, 2015 Author Share Posted November 18, 2015 Skipped Sunday and Monday Strive incline chest bench press140x11x3,10Front squats85x12x3Deadlifts155x12,11BB reverse curls35x12, 45x12x2BB curls 55x12x3, 65x12Hoggan calf raises170x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 22, 2015 Author Share Posted November 22, 2015 Skipped 4 days with work labor Thrive Incline chest press150x8,7,8,7Inverted BOSU tree climbers interspersed between above 50x3Front squats 85x12x4Decline ab rows, incline leg extensions x2 interspersed w/squatsDB concentration curls each side30sx8x4Cybex lat pull down9x12 Link to comment Share on other sites More sharing options...
John V Posted November 24, 2015 Author Share Posted November 24, 2015 Skipped MondayStrive incline bench chest press150x5,5,4Free motion cable chest cross110x12x2Cybex lat pull down 9x12x2BB reverse curls35x12, 45x12BB curls 45x12, 55x12, 65x12Ab row/leg extensionsIcarian tbar rows 70x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 26, 2015 Author Share Posted November 26, 2015 Skipped Wednesday Superset B x2Incline bench DB press 40sx12DB decline Skull crushers/press 25sx12Superset AHS preacher curls 70x11,10 /DB preacher w/20x12x2Icarian tbar row 70x12x2Ab rows leg extensions on inclined boardBB reverse grip curl 35x12, 45x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 28, 2015 Author Share Posted November 28, 2015 Front squats85x12x3Icarian hack squat 90x12x3Hoggan calf raises 150x12x3Icarian leg press 180x12x3Bike 10 mins Link to comment Share on other sites More sharing options...
John V Posted November 28, 2015 Author Share Posted November 28, 2015 Strive incline chest press 135x12x2, 11Cybex Lat pull down9x12x3BB curls 55x12, 65x12x2Reverse grip BB curls55x8x3Free motion cable chest cross9x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 29, 2015 Author Share Posted November 29, 2015 5 mins bikeIcarian hack squat90x12x3Icarian leg press 180x12x3Hoggan calf raises 170x12x3Treadmill20 mins Link to comment Share on other sites More sharing options...
John V Posted December 3, 2015 Author Share Posted December 3, 2015 Skipped 2 days row 10 minsCable chest cross 20x12x2Thrive inclined chest bench 140x6x2Reverse grip BB 45x12x2BB curls 65x12x2 Link to comment Share on other sites More sharing options...
John V Posted December 3, 2015 Author Share Posted December 3, 2015 Icarian leg press180x12, 230x12x2Hack squats90x12x3Hoggan calf raises170x12 Link to comment Share on other sites More sharing options...
John V Posted December 5, 2015 Author Share Posted December 5, 2015 Skipped Friday BB curls 55x12, 65x12, 75x12, 85x5BB reverse curls 55x12x2Strive incline bench chest press 130x12, 135x12,10,8,6 Link to comment Share on other sites More sharing options...
John V Posted December 6, 2015 Author Share Posted December 6, 2015 Icarian leg press230x12x2Smith machine back squat90x12, 140x8Icarian hack squat90x12, 140x9Hoggan calf raises 190x12, 210x12 Link to comment Share on other sites More sharing options...
John V Posted December 7, 2015 Author Share Posted December 7, 2015 (Made it in to gym 16 times is November BTW)Rowing 5 minsStrive incline bench press140x12,11,8Arnold DB presses30sx8x2,10Concentration DB curl each side 30x12x2,9BB reverse curls55x12, 65x8x2Ab bench leg extensions declined rows5 mins rowing Link to comment Share on other sites More sharing options...
John V Posted December 13, 2015 Author Share Posted December 13, 2015 Five days off w/ left lumbar strain Strive incline chest press bench 150x12,11,10 155x6Cybex lat pull down close angled grip9x12,11,8 10x6BB reverse curls55x12, 65x12,8,8BB curls 65x12x2, 75x8x2Rowing5 mins Link to comment Share on other sites More sharing options...
John V Posted December 15, 2015 Author Share Posted December 15, 2015 Skipped Monday Thrive chest press incline bench135x12, 140x10, 145x9, 150x6, 155x32 bird dog poses in between aboveBB reverse curls 45x12, 55x12x4BB curls 65x12x5 Link to comment Share on other sites More sharing options...
John V Posted January 1, 2016 Author Share Posted January 1, 2016 2 weeks off for bulging disk L1/L2Incline bench chest press 3 setsBird dog 30sx2x3Walking against and to pulley with ab belt forward, back, sidesChest cross offset foot 3x12Reverse BB curls 12x45, 12x55BB curls 55x12,65x12x2Arnold press 25x12x3 Link to comment Share on other sites More sharing options...
John V Posted January 4, 2016 Author Share Posted January 4, 2016 Saturday and Sunday offStrive chest press bench135x12, 140x12, 145x12, 150x11Bird dog and cobra poses intermixedCybex lat pull down 10x7,8,8,6Arnold DB press 25sx12x4Reverse grip BB curls45x12x4BB curls55x12x4 Link to comment Share on other sites More sharing options...
John V Posted January 8, 2016 Author Share Posted January 8, 2016 Cybex lat pull down 9x12,12,11Cobra, bird dogStrive chest incline press150x9, 155x5x2Arnold DB presses 25sx12x3Concentration DB curls25sx12,12,11Rowing3 minsTreadmill 10 mins 4 mph 4 incline Link to comment Share on other sites More sharing options...
John V Posted January 10, 2016 Author Share Posted January 10, 2016 Skipped Saturday Strive Incline bench chest press140x8,4Free motion chest pulley Offset foot9x12,10x12Cybex lat pulldown9x12, 10x8Reverse BB curls 45x12, 55x12BB curls55x12, 65x12Icarian Hack squat90x12x2Icarian leg press180x12x2Hoggan calf raises 170x12,190x12 Link to comment Share on other sites More sharing options...
John V Posted January 13, 2016 Author Share Posted January 13, 2016 Skipped Monday Tuesday L2 step up 20 each side w2x25 kettles twiceBird dogs 40sx2 each sidePress up stretchesStrive Bench chest press 135x11,9,7 Free motion cable chest cross 9x12x2 1 offset footBB reverse curl 45x12, 55x12BB curls 55x12x2Cybex lat pull down 9x12x25 mins bike 168-170 BPM HR! Link to comment Share on other sites More sharing options...
John V Posted January 17, 2016 Author Share Posted January 17, 2016 Skipped Thursday Friday Saturday DB incline bench35sx12x3Press ups pointer pose between above and below setsDB curls w/reverse30sx12x3Cybex lat pull downs8x12x3Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted January 28, 2016 Author Share Posted January 28, 2016 9 days rest (longest since coming back to gym 17 months ago)Strive incline bench chest press135x12,9Chest pull cross offset foot9x12x2Lat pull down9x12x2BB reverse curl45x12x2BB curls 55x12x2Seated Arnold DB press25x12x2 Link to comment Share on other sites More sharing options...
John V Posted January 31, 2016 Author Share Posted January 31, 2016 Cybex lat pull down wide grip to chest9x12x2Strive incline bench press135x12,10BB reverse curls45x12x2BB curls55x12x2DB seated Arnold press25x12x2Free Motion cable chest cross w/offset foot9x12x2Only 8 gym days in January Link to comment Share on other sites More sharing options...
John V Posted February 3, 2016 Author Share Posted February 3, 2016 Skipped Monday Strive incline bench chest press135x12,8,8Cyber lat pull down 9x12,8,8Free motion cable cross chest w/offset foot9x12x4Bike 5 minsArnold DB seated press25sx12x2Hammer alternating DB curls25sx12x2Treadmill10 mins Link to comment Share on other sites More sharing options...
John V Posted February 6, 2016 Author Share Posted February 6, 2016 Strive bench 140x8,8,7Cybex lat pull down 10x10,7,6BB reverse curl 45x12, 55x9x2BB curls 55x12x2, 65x12Chest cross cable 9x12x2Chest cross double shuto 5x12, 6x12Bike 5 minsTreadmill 10 mins Link to comment Share on other sites More sharing options...
John V Posted February 7, 2016 Author Share Posted February 7, 2016 (edited) Skipped Saturday HS seated wide grip chest press90x12, 140x12, 180x8,4HS bench90x12, 160x4, 140x4Strive incline bench chest press130x6,6,6Cybex lat pull down 9x12,8BB curls55x12, 65x12 Edited February 13, 2016 by John V Link to comment Share on other sites More sharing options...
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