John V Posted October 1, 2016 Author Share Posted October 1, 2016 15 gym sessions in September Been over 200# for a while Skipped 3 days Trap bar dead lifts 195x12, 215x12, 235x1 (finger strain)BB front squats 135x4,6,6Seated calf raises 135x12, 160x8, 170x8HS Hack squats 240x12, 310x12x2Icarian Leg press 270x12, 340x12x2Tbar squats 90x12x3 Link to comment Share on other sites More sharing options...
John V Posted October 2, 2016 Author Share Posted October 2, 2016 HS bench chest press 140x12, 150x8, 160x7, 170x4, 180x3Precor lat pull down 120x12,130x12,8,8,8Icarian seated chest press 90x9,8,9,8,8Incline bench DB chest press 35sx8x5 Link to comment Share on other sites More sharing options...
Doublade Posted October 10, 2016 Share Posted October 10, 2016 Keep it up Link to comment Share on other sites More sharing options...
John V Posted October 10, 2016 Author Share Posted October 10, 2016 7 days off!Sunday Super set HS 2 arm preacher curls/1 arm DB preacher curls 55x12/25sx12, 65x8/25sx12, 75x3/25sx12Bicep cable curl alternating 9x12, 10x12, 11x8Lat cable pull downs100x12,110x12,120x8Reverse grip BB curls 40x8x3Seated DB concentration curls 25sx8x3Rowing 10 minutes Today HS hack squats 240x12, 330x12x2Tbar squats 115x12, 140x12x2BB deadlift 185x12,12,6Icarian leg press 270x12X35 mins bike Link to comment Share on other sites More sharing options...
John V Posted October 12, 2016 Author Share Posted October 12, 2016 HS seated chest press 140x12,160x12,180x5HS bench chest press 160x6,5,4Icarian bench 110x7,5,4Decline bench skull crushers/ chest press 30sx12,8,8Lat pulldown 110x10,12,10Incline bench DB chest press 30sx12,8,8 Link to comment Share on other sites More sharing options...
elisestevenson Posted October 12, 2016 Share Posted October 12, 2016 Congrats and keep it up. Link to comment Share on other sites More sharing options...
John V Posted October 15, 2016 Author Share Posted October 15, 2016 Congrats and keep it up.Thanks! Skipped 3 days Cable cross biceps10x12x2EZ bar curls60x12x3DB concentration curls 30sx6x3HS preacher curls 50x10,8,7Lat pulldown 120x8x3BB reverse grip curls 40x12x3 Link to comment Share on other sites More sharing options...
John V Posted October 16, 2016 Author Share Posted October 16, 2016 BB front squats 95x12, 105x12, 115x12Seated Icarian calf raises 115x12, 140x12,11Icarian leg press 270x12, 320x12, 340x12HS hack squats 240x12, 290x12, 310x12BB deadlift 225x6x3 Link to comment Share on other sites More sharing options...
John V Posted October 19, 2016 Author Share Posted October 19, 2016 Skipped Monday Incline bench DB chest press 40sx12, 45sx9,7,6HS bench chest press 140x8, 150x6, 155x4HS seated chest press 140x8, 150x8,6,7Icarian seated chest press 80x8,7,7, Link to comment Share on other sites More sharing options...
John V Posted October 22, 2016 Author Share Posted October 22, 2016 Skipped 2 days HS preacher curls/db preacher 55x12/25sx12, 65x8/25sx8, 70x5/25sx8Cable cross bicep curls 10x24, 11x16x2Reverse grip BB curls 40x12,12,8Seated DB concentration curls 30sx8,6,5Lat pull down110x12,12,8Standing BB EZ curls50x12X3 Link to comment Share on other sites More sharing options...
John V Posted October 24, 2016 Author Share Posted October 24, 2016 Skipped Sunday BB front squats 95x12x2, 105x12Tbar squats 115x12x3Icarian Seated calf raises 105x12, 130x12x2Icarian Leg press 270x12, 320x12x2HS hack squats 240x12x2, 320X12 Link to comment Share on other sites More sharing options...
John V Posted October 27, 2016 Author Share Posted October 27, 2016 Skipped Tuesday HS bench chest press140x12, 160x7, 170x4, 175x3HS seated chest press 140x11, 160x6, 170x5, 175x5Cable cross chest10x12x2, 11x8x2Incline bench DB chest press35sx8x4Lat pull down 100x12,110x12,120x5,8 Link to comment Share on other sites More sharing options...
John V Posted October 28, 2016 Author Share Posted October 28, 2016 Standing EZ barbell curls 60x12x3DB seated concentration curls 30sx8,6,6Alternating DB hammer curls30sx8x3HS 2 hand preacher curls/1 arm DB preacher curls 55x12/25sx12, 60x7/25sx7, 62.5x5/25sx12Reverse grip BB curls 40x9x3 Link to comment Share on other sites More sharing options...
John V Posted October 30, 2016 Author Share Posted October 30, 2016 Skipped 2 days Tbar deep front squats115x12,125x12x3BB front squats 95x12, 105x12, 115x12x2Trap bar deadlifts 215x12x4 (felt like puking)Seated Icarian calf raises 135x8,8,12,12 Link to comment Share on other sites More sharing options...
John V Posted October 31, 2016 Author Share Posted October 31, 2016 Superset Decline bench DB skullcrushers into decline chest press25sx12x2Incline DB chest press 35sx12x2 Precor lat pull down 110x12x3 HS seated chest press160x11,6,6 HS flat bench chest press 160x4,3 165x3x2 Icarian seated bench chest press8x8,7,6 Link to comment Share on other sites More sharing options...
John V Posted November 5, 2016 Author Share Posted November 5, 2016 (edited) 14 gym days in October Skipped 3 days Superset EZ barbell curls50x12, 60x12, 70x12Decline DB skull crushers/chest press25sx12x3 Seated DB concentration curls 30sx8,6,6 HS 2 hand preacher curls50x9,55x6,60x5 Lat pull down 110x12x3 BB reverse grip standing curls40x8x3 Edited November 23, 2016 by John V Link to comment Share on other sites More sharing options...
John V Posted November 7, 2016 Author Share Posted November 7, 2016 Skipped 2 days BB deadlifts 185x12x2, 205x8x2Icarian seated calf raises 135x12, 160x10x3HS hack squats 240x12, 290x12x3Icarian leg press270x12x4Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted November 10, 2016 Author Share Posted November 10, 2016 Skipped Tuesday SupersetIncline bench DB chest press 35sx12, 40sx12x2Decline DB skullcrushers/ chest press25sx12x3 HS bench chest press160x3,3 165x2 HS seated chest press 140x8x2 150x8 Link to comment Share on other sites More sharing options...
John V Posted November 12, 2016 Author Share Posted November 12, 2016 Skipped Thursday but unloaded 3 tons at work HS preacher curls/DB preacher curls50x12/30sx12, 55x12/30sx8, 60x6/30sx6BB reverse grip curls 40x8x3Lat pull down 110x12,120x12,8EZ barbell curls 50x12, 60x8x2Cable cross alternating biceps 110x5x3 Link to comment Share on other sites More sharing options...
John V Posted November 14, 2016 Author Share Posted November 14, 2016 Skipped 2 days Tbar squats 115x12x3, 140x8Front squats 95x12x2, 105x12x2Seated calf raises 135x12, 140x8x3Icarian leg press 270x12, 320x12X3 Link to comment Share on other sites More sharing options...
John V Posted November 17, 2016 Author Share Posted November 17, 2016 Skipped Tuesday HS bench chest press 140x12, 160x7, 170x4, 175x3HS seated chest press 140x12, 150x7, 155x5, 160x5DB incline bench chest press 35sx10,8,6,6Cable cross chest110x8x2Lat pull down 110x12x2, 120x8x2 Link to comment Share on other sites More sharing options...
John V Posted November 18, 2016 Author Share Posted November 18, 2016 Skipped Thursday HS 2 hand preacher curls/DB 1 hand preacher curls 50x12/25sx12, 55x12/25sx12, 60x8/25sx12, 65x6/25sx12EZ barbell curls 50x12, 60x12,12,8BB reverse grip curls 40x8x4Cable cross alternating biceps 11x8x2 Link to comment Share on other sites More sharing options...
John V Posted November 20, 2016 Author Share Posted November 20, 2016 Skipped Saturday Tbar squats 135x12x3HS leg press270x12, 320x12, 370x12Icarian seated calf raises 150x8x3HS hack squats 330x12x3Trap dead lifts 195x12x3 Link to comment Share on other sites More sharing options...
John V Posted November 23, 2016 Author Share Posted November 23, 2016 Skipped Monday HS bench chest press 140x12, 160x8, 170x5, 175x5HS seated chest press 140x12,150x8,160x8x2Icarian seated chest press 100x5,5,5,4DB incline bench 35sx6,6,6,6Lat pull down110x12,120x12,130x8,8 Link to comment Share on other sites More sharing options...
John V Posted November 26, 2016 Author Share Posted November 26, 2016 Skipped 2 days HS seated 2 hand bicep preacher curls/DB preacher curls 55x12/25sx12, 65x10/25sx12, 70x6/25sx12EZ barbell curls 60x12x3Cable cross alternating biceps curls 6x24,7x24,8x24Reverse grip BB curls 40x8x3Lat pull down 90x12,100x8x2 Link to comment Share on other sites More sharing options...
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