John V Posted July 22, 2016 Author Share Posted July 22, 2016 Skipped 4 days with some heavy labor HS hack squats240x8, 290x8, 340x8Tbar squats125x8, 135x8, 145x8Seated calf raises 105x8, 115x8, 125x8BB Deadlifts205x8x2Bike 5 mins 90 rpm Icarian Leg press270x8x3 Link to comment Share on other sites More sharing options...
John V Posted August 2, 2016 Author Share Posted August 2, 2016 Only 8 days in July.10 days off! Longest rest in about 2 years. HS seated chest press140x12, 160x12, 180x5Incline bench DB chest press35sx8x2, 40sx8HS flat bench chest press140x8, 150x5, 155x4Lat pull down130x8, 140X8x2 Link to comment Share on other sites More sharing options...
John V Posted August 6, 2016 Author Share Posted August 6, 2016 Skipped 3 days Superset HS 2 hand preacher curls/ 1 arm/DB preacher curls 70x8,8,4/25x8x3 EZ bar standing curls50x12, 60x12, 70x5 Reverse grip BB curls50x8,6,5 Lat pull down120x12, 130x8x2 Cross cable standing alternating bicep curls8x12, 9x8x2 Link to comment Share on other sites More sharing options...
John V Posted August 10, 2016 Author Share Posted August 10, 2016 Saturday Icarian leg press180x12, 270x8, 320x8x2HS hack squats200x12, 250x8, 270x8x2Icarian seated calf raises80x12, 115x8, 125x8x2Bike 5 mins 90 rpm Skipped 2 days Today HS seated chest press160x8, 180x8, 190x4HS flat bench chest press160x8, 170x4, 180x3DB incline bench chest press40sx8,8,7Cable cross chest120x5x2Superset Decline bench DB triceps extensions/chest press25sx12/12x2Lat pull downs 120x8, 130x8, 140x8 Link to comment Share on other sites More sharing options...
John V Posted August 13, 2016 Author Share Posted August 13, 2016 Skipped 2 daysLifted 5k lbs 2x @ work yesterday (25 lb cases) Trap bar deadlifts 195x8, 215x8, 235x8x3 Tbar front squats 115x8, 125x8, 135x8x3 HS hack Squats 240x8, 290x8x3 Link to comment Share on other sites More sharing options...
John V Posted August 14, 2016 Author Share Posted August 14, 2016 Skipped Saturday Icarian seated chest press70x12, 90x12, 100x5HS flat bench press140x7, 160x5, 165x4HS seated chest press160x8, 170x6, 180x4Cable cross chest 120x5x2Incline bench DB chest press35sx8x2Lat pull downs 120x12, 130x8Cable cross twist120x12x2 Link to comment Share on other sites More sharing options...
John V Posted August 18, 2016 Author Share Posted August 18, 2016 Skipped 2 days EZ barbell curls60x12, 70x8x3Supersets decline bench DB skullcrushers/chest press25sx12/12x3Lat pull downs130x8,140x8x2Reverse grip BB curls50x7,5,4HS 2 hand preacher curls/DB preacher curls 70x5/25x8x2Cable cross bicep alternating curls5x12, 7x12, 9x12 Link to comment Share on other sites More sharing options...
John V Posted September 4, 2016 Author Share Posted September 4, 2016 Saturday 8/21 Icarian Leg press180x12, 270x12, 320x8x2BB Deadlifts 205x8x2Icarian seated calf raises 90x12, 125x11, 135x8x2Icarian hack squats240x12, 290x8x2 Wednesday 8/31 Skipped 10 days with an infected leg from wasp attack HS bench chest press160x8,6, 170x2x2 Cross cable chest12x5x2 Incline bench DB chest press40sx5,4,4 Seated HS chest press90x12, 140x6x2 Icarian seated chest press100 Fail 80x4,2 Row 5 mins Saturday BB deadlifts 185x8, 205x8x2BB front squats 95x8, 105x8x2Seated Icarian calf raises 80x12, 105x12, 130x8x2Tbar front squats 90x12, 115x8x2Icarian leg press 180x12, 230x12x2 Today Sun September 4Supersets HS preacher curls/DB preacher curls55x12/25sx12, 65x8/25x12, 70x5/25x12BB reverse grip curl40x8,8,5BB EZ bar curl 50x12, 60x8x2Super sets Decline bench skullcrushers/decline chest press25sx12x3Lat pull downs110x12, 120x8x2 Link to comment Share on other sites More sharing options...
HIT Rob Posted September 4, 2016 Share Posted September 4, 2016 T bar front squat, hmm good idea, must give them a try:) BestRob Link to comment Share on other sites More sharing options...
John V Posted September 4, 2016 Author Share Posted September 4, 2016 (edited) Edited September 4, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted September 4, 2016 Author Share Posted September 4, 2016 T bar front squat, hmm good idea, must give them a try:) BestRobI love Tbar squats, going down to elbows on knees Link to comment Share on other sites More sharing options...
John V Posted September 6, 2016 Author Share Posted September 6, 2016 Monday Icarian seated chest press70x12, 80x12, 90x8HS seated press160x7, 170x5,4HS Bench chest press160x5, 170x3, 180x1Cable cross chest #511x8x2Cable cross chest #611x8x2DB incline bench chest press35x5x3 Link to comment Share on other sites More sharing options...
John V Posted September 6, 2016 Author Share Posted September 6, 2016 Icarian leg press230x12, 280x12, 320x8Icarian calf raises 95x12, 105x12x2HS hack squats 240x12, 290x12x2BB front squat95x8x3 Link to comment Share on other sites More sharing options...
John V Posted September 10, 2016 Author Share Posted September 10, 2016 Skipped 2 days HS bench chest press 140x12, 160x5, 170x3, 180x2, 185x2Seated HS chest press140x11,8x2, 150x5x2Free motion cable chest cross 11x12,9Incline bench DB chest press30sx8,6,5,4Icarian seated chest press80x8,4,3 Link to comment Share on other sites More sharing options...
John V Posted September 10, 2016 Author Share Posted September 10, 2016 Supersets HS 2 hand preacher curl/DB 1 arm preacher curls 55x12/25sx12, 60x8/25sx12, 65x5/25sx12Cable curls alternate biceps 7x12, 8x12, 9x12, 10x12 EZ Curl standing BB curls 50x12, 60x12x2Seated DB concentration curls25sx8x3Lat pull down 120x8x3 Link to comment Share on other sites More sharing options...
John V Posted September 11, 2016 Author Share Posted September 11, 2016 Tbar squats 90x12, 115x12x2Trap bar deadlifts 195x12, 215x12x2Icarian calf raises 80x12, 105x11x2Icarian Leg press 180x12, 270x12HS hack squats 240x12x3 Link to comment Share on other sites More sharing options...
mrbear666 Posted September 12, 2016 Share Posted September 12, 2016 Hey John looks like we are the only ones about at the moment! How do you find the trap bar ? im thinking of getting one for my home gym but have never used one. Link to comment Share on other sites More sharing options...
John V Posted September 13, 2016 Author Share Posted September 13, 2016 Skipped Monday HS bench chest press 140x12, 160x6, 170x4, 175x3,3, 180x3,2 HS seated chest press 140x12, 160x5,5,5,5,5 Incline bench DB chest press30sx10,10,10,10 Cable chest cross10x12x4 Link to comment Share on other sites More sharing options...
John V Posted September 13, 2016 Author Share Posted September 13, 2016 How do you find the trap bar ? im thinking of getting one for my home gym but have never used one.I like it a lot. The grip makes it very different from the straight bar deadlifts. Link to comment Share on other sites More sharing options...
John V Posted September 17, 2016 Author Share Posted September 17, 2016 Skipped 2 days with heavy warehouse labor at workSuperset HS preacher 2 hand curls/DB 1 hand preacher curls60x12/25sx12, 65x8/25x12, 70x4/25sx12Seated DB concentration curls 30sx6,6,5Free Motion cable alternating bicep curls9x12, 10x12, 11x8Lat pull down120x12, 130x8x2 Reverse grip BB curls45x8x3Decline bench DB skullcrushers/DB chest press25sx12X3 Link to comment Share on other sites More sharing options...
John V Posted September 18, 2016 Author Share Posted September 18, 2016 Skipped Saturday Icarian leg press12x180,250,300,320Front BB squat 90x9x2, 110x6x2Seated Icarian calf raises90x12, 115x12x2, 125x12HS hack squat240x12, 290x12x2, 310x12Tbar front squats115x12x4 Link to comment Share on other sites More sharing options...
John V Posted September 19, 2016 Author Share Posted September 19, 2016 HS bench press140x12, 160x7,5,4Seated HS chest press160x8,8,7,6Cable cross chest11x8x4DB Incline bench chest press35sx8,7,6,6,6 Link to comment Share on other sites More sharing options...
John V Posted September 21, 2016 Author Share Posted September 21, 2016 HS preacher 2 hand curl/ 1 arm DB preacher curls70x8,7,6/30sx8,8,8Seated DB concentration curls 30ssx7,7,6BB standing curl50x12,12,12Cable cross alternating bicep curls7x12,8x12, 9x12 Link to comment Share on other sites More sharing options...
John V Posted September 26, 2016 Author Share Posted September 26, 2016 SaturdayIcarian leg press230x11,280x12,300x12,320x12Icarian seated calf raises125x12135x12,145x12,155x8HS hack squats240x12, 290x12, 310x12, 320x12 Today HS bench chest press 140x12,150x8,155x5,160x4,165x4Icarian seated chest press90x8,100x5, 110x3, 120x2, 130x1Cross cable chest 100x12x2Incline bench DB chest press35sx7,5,5,5,5 Link to comment Share on other sites More sharing options...
John V Posted September 28, 2016 Author Share Posted September 28, 2016 HS preacher curls/DB preacher curls60x12/30sx12, 65x8/30sx8, 70x6/30sx8Alternating cable cross bicep curl9x12, 10x12, 11x8EZ bar standing curls60x12x3Seated DB concentration curls25sx8,8,6 Link to comment Share on other sites More sharing options...
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