John V Posted April 1, 2016 Author Share Posted April 1, 2016 16 gym sessions in March Skipped Thursday Personal best 375 bench press (April fool) Really:SupersetIncline DB bench/decline DB skull crushers and chest press35sx12x3, 25sx9/12x3 Arnold DB presses 25sx12,9,9 BB curls 65x12x3 HS flat bench press140x8x2, 110x9 Rowing5 mins Link to comment Share on other sites More sharing options...
John V Posted April 2, 2016 Author Share Posted April 2, 2016 Front BB squats 95x12x3, 115x8Icarian hack squats 90x12x2, 110x12Icarian slanted leg press 180x12, 270x12X2Hoggan 250x12x3 Link to comment Share on other sites More sharing options...
John V Posted April 4, 2016 Author Share Posted April 4, 2016 HS curls DB preacher curl superset55x12x3 20x12,8,7Strive incline bench chest 165x2, 170x1x2Cable chest cross 10x12x2Cybex lat pull down10x12,8x2Seated DB curls into Arnold press25sx12x3HS seated chest press140x12, 160x10 Link to comment Share on other sites More sharing options...
John V Posted April 6, 2016 Author Share Posted April 6, 2016 Front squats 95x12x2, 105x12Icarian inclined Leg press 180x12, 270x12x2Icarian hack squat90x12x2, 110x12Hoggan calf raises 250x12x3 Link to comment Share on other sites More sharing options...
John V Posted April 9, 2016 Author Share Posted April 9, 2016 Skipped 3 days HS seated chest140x12, 160x12HS bench 140x10,8Seated DB curls into Arnold DB press25sx12x2BB reverse curls55x12x2Press ups, bird dogStrive incline chest bench press125x8,6Cybex lat pull down 9x12x2 Link to comment Share on other sites More sharing options...
John V Posted April 10, 2016 Author Share Posted April 10, 2016 Front BB squat95x12x3Icarian hack squat110x12, 130x12, 140x12Icarian slanted leg press270x12x3Hoggan calf raises 250x12x3 Link to comment Share on other sites More sharing options...
John V Posted April 15, 2016 Author Share Posted April 15, 2016 Skipped 3 daysHS delt press 140x12, 160x12, 8 HS bench 140x10,160x4,170x3Strive incline bench140x2, 110x9Pressups and bird dogCable cross chest10x12, 11x8Cybex Lat pull down 10x12,11x8 Super setA) HS preacher curl & B) DB preacher curlsA) 55X12, B) 25sx4 A) 65x6 B) 25sx4C) Icarian T bar row55x12, 65x4 Rowing machine 10 mins Link to comment Share on other sites More sharing options...
John V Posted April 17, 2016 Author Share Posted April 17, 2016 Skipped 2 days Front squats 115x8x3Icarian Hack squat 110x12, 130x12x2Icarian slanted leg press270x12x3Hoggan calf raises250x12x3Pressups bird dogDecline board ab row Link to comment Share on other sites More sharing options...
John V Posted April 20, 2016 Author Share Posted April 20, 2016 Skipped 2 daysStrive incline bench chest press140x7, 145x5, 150x3, 155x2HS incline bench press140x12, 160x12, 180x5, 190x2DB seated curl into Arnold presses30x12x3BB reverse curls55x12x2BB curls55x12, 65x12, 75x4Bird dog, pressups Link to comment Share on other sites More sharing options...
John V Posted April 22, 2016 Author Share Posted April 22, 2016 Front squats from ground95x12, 115x8x2BB Dead lifts135x12, 155x10x2Icarian hack squat140x12x3Press ups, bird dogHoggan calf raises250x12x2Icarian slanted leg press270x12x2 Gym moving, next 3 days off! Link to comment Share on other sites More sharing options...
John V Posted April 25, 2016 Author Share Posted April 25, 2016 3 rest daysRemodeled gym grand opening! EZ curl BB50x12, 60x12Seated DB curl to Arnold press25sx12x2 30sx8BB reverse grip curls40x12x2 seated DB concentration curls30sx12,11HS bench140x12, 160x6, 170x4, 180x3, 190x2Lat pull down100x12, 110x12Press ups, bird dogCable chest cross free motion 10x12x2Ab decline row, incline leg extensions Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted April 27, 2016 Author Share Posted April 27, 2016 Front squats115x8x3Trap Dead lift155x12, 175x12, 195x12Icarian slanted leg press 270x12x3Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted April 30, 2016 Author Share Posted April 30, 2016 2 rest daysDB seated curls to Arnold press30sx12x2DB incline bench press35sx12x2DB concentration curls35x8,7Reverse grip BB curls50x9,7DB decline skull crushers then decline press25sx12x2Lat pull down100x12x2HS bench140x9,7HS seated chest press140x12,11Press ups, bird dogDecline board an row, incline leg extensions Cable chest cross10x12x2 Link to comment Share on other sites More sharing options...
John V Posted April 30, 2016 Author Share Posted April 30, 2016 (edited) 13 gym visits in April Edited May 5, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted May 1, 2016 Author Share Posted May 1, 2016 Skip one dayFront BB squats8x0,95,115,125Trap deadlift 12x135,185,205,215Icarian hack squats12x90,110,130,150Pressups Childs pose Link to comment Share on other sites More sharing options...
John V Posted May 2, 2016 Author Share Posted May 2, 2016 2 arm HS preacher curls then 1 arm DB preacher curls45-20x12, 55-20x12, 60x8-25x2, 65-25x8Seated DB curls to Arnold press25sx12, 30sx8x2Concentration curls30sx6Incline bench DB chest press35sx8x3Decline DB skull crushers to chest press 25sx8x3Reverse grip BB curls 40x8x3Press ups, child's poseHS bench chest press140x8x3 20 sets, 7 compound Link to comment Share on other sites More sharing options...
John V Posted May 5, 2016 Author Share Posted May 5, 2016 Skipped 1 day Front squats95,105,115x8 125x4Trap dead lifts185x8, 205x8x2, 215x8Press ups, bird dogIcarian hack squats 140x8, 160x8x3Bike5 mins Link to comment Share on other sites More sharing options...
John V Posted May 6, 2016 Author Share Posted May 6, 2016 (edited) Edited May 6, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted May 6, 2016 Author Share Posted May 6, 2016 5 mins hard rowing HS bench chest press 130x12, 150x9, 170x4, 190xfHS seated chest press 140x12, 160x8, 180x6, 190x4Precor lat pull down 110x12, 120x8, 130x6, 140x6DB incline bench chest press40sx8,6,5,4Standing DB curls w/over to reverse 35sx8,6,5,5 Link to comment Share on other sites More sharing options...
John V Posted May 7, 2016 Author Share Posted May 7, 2016 One rest day, including beer and French fries Front squats 12x95,105,115Trap bar deadlifts 205x12x3Toe raises on leg press machine 180x12x2, 270x12Leg press270x12x2Bike Precor 10 mins Link to comment Share on other sites More sharing options...
John V Posted May 8, 2016 Author Share Posted May 8, 2016 HS bench chest press 140x12, 150x8, 160x5HS seated chest press 140x12, 160x10, 170x7Lat pull down 110x12, 120x12, 130x8BB reverse curls 55x8, 65x5x2BB curls 65x12, 75x8, 80x6Seated DB Arnold press 25sx12x2, 30sx10 Link to comment Share on other sites More sharing options...
John V Posted May 12, 2016 Author Share Posted May 12, 2016 2 rest daysFront squats 115x8x4BB dead lifts 185x8x2Icarian seated calf raises 135x7x3HS linear hack press 90x8, 140x8x2Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted May 14, 2016 Author Share Posted May 14, 2016 Skipped a day with hard labor lifting HS bench chest press 140x8,160x8,170x6,180x3HS 2 hand preacher curls then 1 arm DB preacher curl, left then right55x8/25sx8, 65x8,25sx8, 70x8/25sx8, 75x5/25sx5Lat pull downs120x8,130x8,140x6,5Decline DB skull crushers then decline chest press25sx12x2BB reverse grip curls40x8x2Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted May 14, 2016 Author Share Posted May 14, 2016 Front squats95x8, 115x8, 125x8, 130x8HS hack squats200x8, 220x8, 240x8, 260x8BB deadlifts 185x8x3 Link to comment Share on other sites More sharing options...
John V Posted May 15, 2016 Author Share Posted May 15, 2016 1/2 Hr Treadmill Rest15 mins rowingPress ups 10 mins bike5 mins sauna Link to comment Share on other sites More sharing options...
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