John V Posted May 18, 2016 Author Share Posted May 18, 2016 Skipped Monday HS bench chest press160x8,180x8,190x6HS seated chest press140x12,160x8,180x8Precor Lat pull down120x8,130x8,140x8DB incline chest press35sx8,40x8x2Seated DB curls40sx3,3,2BB Reverse open grip curls40x8x3BB curls50x8,70x6Press ups, Childs pose Link to comment Share on other sites More sharing options...
John V Posted May 19, 2016 Author Share Posted May 19, 2016 Precor hack squat140x12,160x12,180x12, 200x12BB front squat95x8,115x8x3BB deadlift 185x8x3Seated Calf raises70x8,95x8x3 Link to comment Share on other sites More sharing options...
John V Posted May 24, 2016 Author Share Posted May 24, 2016 Skipped 4 days HS bench 160x8, 170x6, 175x4HS seated chest press 160x8, 180x6, 190x5DB incline bench press40sx8x2, 45sx4Standing DB curls35sx8x3Cable cross chest110x8, 120x8Lat pull downs 130x8, 140x8, 150x6 Link to comment Share on other sites More sharing options...
John V Posted May 26, 2016 Author Share Posted May 26, 2016 (edited) Skipped Tuesday Front squats 115x8x3Trap deadlifts 195x8, 215x8, 235x8HS hack squats200x8, 220x8, 240x8Icarian calf raises 80x8, 105x8, 115x810 mins bike 160+ BPM HR Edited May 27, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted May 27, 2016 Author Share Posted May 27, 2016 EZ BB curls70x8x3, 80x5x2Lat pull down 130x8x3, 140x 6x2 with a failed 5th both timesIncline bench DB chest press35sx8x3, 40sx8x2Decline DB triceps extensions then chest press 25sx8x3Chest cable cross 120x6x210 mins rowing Sauna Link to comment Share on other sites More sharing options...
John V Posted May 30, 2016 Author Share Posted May 30, 2016 Skipped 3 daysFront squats 95x8,105x8,115x8,125x8Trap dead lift185x8,205x8,215x8x2HS calf raises80x8,90x8,100x8,110x8HS hack squats 200x8,210x8 Link to comment Share on other sites More sharing options...
John V Posted June 4, 2016 Author Share Posted June 4, 2016 Skipped 4 daysHS bench chest press160x8,7 180x4, 190x1, 195x1Incline bench DB chest press40sx8x5Cable chest cross, alternating offset foot100x8x2, 110x5x2 Link to comment Share on other sites More sharing options...
John V Posted June 9, 2016 Author Share Posted June 9, 2016 Skipped 3 daysHS preacher 2 hand curls to 1 hand DB preacher curls 55x8,25sx8 60x8,25sx8, 65x8,25sx8 70x5,25sx5Decline bench DB triceps extensions to DB decline bench chest press25sx8x5BB reverse grip curls50x8,60x8,65x5Cable cross triceps70x5,5,4 Link to comment Share on other sites More sharing options...
John V Posted June 11, 2016 Author Share Posted June 11, 2016 Skipped Friday Front squats 135x6x4Trap deadlifts 210x8x4seated Calf raises 90x8,8,12 100x12HS Hack squat190x8, 300x8x2 Link to comment Share on other sites More sharing options...
John V Posted June 12, 2016 Author Share Posted June 12, 2016 Skipped Saturday Seated Lat pull down120x8, 130x8, 140x8Tbar squat row80x8x4Cable cross shoulder45x8, 50x8, 60x8, 70x8Cable cross twist each side70x8, 80x8, 90x8HS bench 180x3, 185x3, 190x2DB alternating hammer curls each side30sx8, 35sx8, 40x8,6EZ barbell curls 50x8x2, 60x8x2 25 sets (3 double sets) Link to comment Share on other sites More sharing options...
John V Posted June 21, 2016 Author Share Posted June 21, 2016 (edited) Skipped 3 days Thursday Front squats135x5x3HS hack squats240x8x3Icarian seated calf raises90x8x3Trap deadlifts210x8x3 Edited June 21, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted June 21, 2016 Author Share Posted June 21, 2016 (edited) Skipped Friday Saturday HS bench presses 160x8, 165x7, 170x5, 175x3DB incline bench press40sx8x4Cable cross chest each side offset foot11x8x2, 12x3/22 hand HS preacher curls45x8, 55x8, 60x8, 65x4BB reverse grip curls40x8x4 Edited June 21, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted June 21, 2016 Author Share Posted June 21, 2016 Skipped Sunday Tbar squats100x8, 110x8, 125x8BB deadlifts185x8, 195x8, 200x8Icarian seated calf raises115x8, 120x8, 125x8HS hack squat160x8, 180x8, 200x8 Link to comment Share on other sites More sharing options...
mrbear666 Posted June 21, 2016 Share Posted June 21, 2016 havent posted for a while, journal looks consistent john, training going well? Link to comment Share on other sites More sharing options...
John V Posted June 22, 2016 Author Share Posted June 22, 2016 havent posted for a while, journal looks consistent john, training going well?Thanks for asking. I've been pretty consistent for about a 22 month run at this point. I switched things up a lot a few months back and enjoy the results. Link to comment Share on other sites More sharing options...
John V Posted June 22, 2016 Author Share Posted June 22, 2016 Lat pull down100x8, 120x8, 140x7Incline bench DB curls40sx8, 45sx8x2Superset HS 2 hand preacher curls to 1 arm DB curls (each side, left then right)70x8/30x3, 70x7/25x8, 70x7/25x8HS bench140x8, 160x7, 170x4Reverse grip BB curls 40x8x2 Link to comment Share on other sites More sharing options...
mrbear666 Posted June 22, 2016 Share Posted June 22, 2016 havent posted for a while, journal looks consistent john, training going well?Thanks for asking. I've been pretty consistent for about a 22 month run at this point. I switched things up a lot a few months back and enjoy the results. 22 months!? that puts me to real shame haha. good job hope the results continue for you Link to comment Share on other sites More sharing options...
John V Posted June 28, 2016 Author Share Posted June 28, 2016 Skipped 3 daysSaturday Suspension grip bosu knee touches 2x8x3Inverted bosu tree climbers50x3Tbar squats135x8x3Icarian seated calf raises135x8x3 Skipped Sunday and Monday HS bench chest press160x8, 170x6, 175x5Incline bench DB chest presses40sx8x3Cable cross chest w/offset foot110x8x2Precor Lat pull down100x12, 110x12, 120x12Standing DB curls w/reverse 30sx8x3Supersets Decline bench DB triceps extensions/ chest press 25sx12x2 Link to comment Share on other sites More sharing options...
John V Posted July 1, 2016 Author Share Posted July 1, 2016 (edited) Skipped Wednesday Thursday Super set Tbar squats/suspension hand grip 1 leg body weight squats on bosu each side125x8/8x3 Icarian seated calf raises135x8x3 HS hack squat240x8, 310x8, 360x8 Precor leg press180x8, 270x8, 360x8 Only 11 gym days in June, but doing legs and lowering reps while increasing weight has meant better gain. Edited July 3, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted July 2, 2016 Author Share Posted July 2, 2016 Superset HS 2 hand preacher curls/ 1 arm DB preacher curls L/R 70/25x8x2, 75/25x4/8BB reverse grip curls (slow down)40x8x3Supersets DB decline bench skullcrushers/chest press25sx12x3Precor lat pull down 120x12,130x8x2EZ BB curls50x12, 60x12, 70x7 Link to comment Share on other sites More sharing options...
John V Posted July 3, 2016 Author Share Posted July 3, 2016 Skipped Saturday HS bench chest press160x8, 170x6, 175x4 Cable cross chest w/offset foot11x8x2, 12x7x2 HS seated chest press180x8, 190x8, 200x7 Incline bench DB chest press40sx6,6,8 Link to comment Share on other sites More sharing options...
John V Posted July 5, 2016 Author Share Posted July 5, 2016 Skipped Monday Icarian Leg press270x8x2, 320x8x2, 340x8 HS hack squats220x8, 270x8x2, 290x8x2 Icarian seated calf raises125x8x2, 160x8 Link to comment Share on other sites More sharing options...
John V Posted July 13, 2016 Author Share Posted July 13, 2016 Skipped 6 daysTuesday HS bench chest160x8, 170x6, 180x4, 185x3Cable cross chest, offset foot11x8x2, 12x5x2Lat pull down 120x8, 130x8, 140x8, 150x3EZ bar curls50x12, 60x12, 70x3,8 Link to comment Share on other sites More sharing options...
John V Posted July 15, 2016 Author Share Posted July 15, 2016 Skipped yesterday Deadlifts205x8x2, 215x8Tbar deadlifts115x8, 125x8x2Icarian seated calf raises90x8, 125x8x2HS hack squats240x8, 290x8x2 Link to comment Share on other sites More sharing options...
John V Posted July 17, 2016 Author Share Posted July 17, 2016 Skipped 2 days 1 arm standing DB curls30x8x2, 35x8R/7LSuper set decline bench DB triceps extensions/chest press25sx8x2, 30sx8Cable cross twist each side12x8, 13x8, 14x8Super set HS 2 arm preacher curls/1 arm DB curls50x8/25x8, 60x8/25x8, 65x8/25x8Reverse grip BB curls40x8x2, 50x8x2 Link to comment Share on other sites More sharing options...
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