John V Posted November 30, 2016 Author Share Posted November 30, 2016 Skipped 3 days Tbar squats 115x12x4BB deadlift 185x12,7 (finger strain)Icarian seated calf raises 125x12, 150x9x3HS hack squats 240x12x4Icarian leg press 270x12, 320x12x3 Link to comment Share on other sites More sharing options...
John V Posted December 3, 2016 Author Share Posted December 3, 2016 11 gym visits in November Skipped 2 days Incline bench DB chest press 35sx12x2, 45sx8,7HS bench chest press 150x8, 160x5,5, 170x4Icarian seated chest press 9x8,6,6,5Precor lat pull down 90x12, 100x12, 110x8x2Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted December 4, 2016 Author Share Posted December 4, 2016 Skipped Saturday EZ barbell curls 60x12, 70x12HS 2 hand preacher curls/1hand DB preacher curls 55x8/30sx7, 60x7/30sx5BB reverse grip BB curls 40x8x2Decline bench DB skullcrushers/chest press 25sx12x2Seated DB concentration curls 30x8x2Cable cross alternating biceps curls 9x12, 10x12 Link to comment Share on other sites More sharing options...
John V Posted December 5, 2016 Author Share Posted December 5, 2016 BB dead lifts 205x12,4,1 (finger strain again)Tbar squats 135x12x2Icarian leg press 270x12, 360x12x2Icarian seated calf raises 135x12, 160x12x2HS hack squats 240x12, 260x12, 280x12 Link to comment Share on other sites More sharing options...
John V Posted December 10, 2016 Author Share Posted December 10, 2016 Skipped 3 days HS bench chest press 140x12, 160x8, 170x5, 175x3, 180x2HS seated chest press 140x12, 150x8, 160x8, 170x5Cable cross chest 12x8x2Lat pull down 110x12, 120x8 Link to comment Share on other sites More sharing options...
John V Posted December 11, 2016 Author Share Posted December 11, 2016 Skipped Saturday HS preacher curls/DB preacher curls55x12/30sx8, 65x8,6/30sx5,5 EZ barbell curls 60x12x2, 70x6x2Cable cross alternating biceps 90x12, 100x12, 110x8BB reverse curls 40x8x2, 50x8x2Rowing 10 minutes Link to comment Share on other sites More sharing options...
John V Posted December 12, 2016 Author Share Posted December 12, 2016 Horrible finger strain during deadlifts again, middle left!Deadlifts BB 185x5x2 Tbar front squats 135x12x2 Icarian leg press 270x12, 320x12, 370x12, 420x12 Icarian seated calf raises 105x12, 140x9x2 HS hack squats 240x12,290x12x2 Kettle bell step ups 60x10x2 100x10 each side Decline ab row/incline leg extension 10/10x2 Bike 10 minutes Link to comment Share on other sites More sharing options...
John V Posted December 15, 2016 Author Share Posted December 15, 2016 Skipped 2 days Strive incline bench chest press 135x12, 150x7HS bench chest press 140x7, 150x5HS seated chest press 140x9, 150x7Icarian seated chest press 90x7, 100x5DB incline bench chest press 35sx5x2Cable cross 11x8x2Lat pull down 11x12, 12x8 Link to comment Share on other sites More sharing options...
John V Posted December 18, 2016 Author Share Posted December 18, 2016 Skipped Friday HS 2 hand seated preacher curls/DB preacher curls 55x12/25sx12, 65x12/25sx12, 70x5/25sx12EZ barbell curls 60x12, 70x8x2Decline DB skullcrushers/DB chest press 25sx12/12x3Seated DB concentration curls 30sx8,8,6 Link to comment Share on other sites More sharing options...
John V Posted December 19, 2016 Author Share Posted December 19, 2016 Skipped Sunday BB deadlifts 185x12, 205x12,6 (no finger strain)Icarian leg press 270x12, 340x12, 390x12Icarian seated calf raises 160x8,7,8HS hack squats 240x12, 290x12x2Bike 10 mins Link to comment Share on other sites More sharing options...
John V Posted December 26, 2016 Author Share Posted December 26, 2016 Wednesday HS bench chest press 140x12, 160x8, 170x6, 180x2HS seated chest press 140x10, 150x7,6,6Strive incline bench chest press 130x8, 135x4,5 140x2Cable cross chest 100x12x2Lat pull down 110x12, 120x8x3 Thursday Tbar front squats 135x12x3Precor leg press 360x12, 410x12x2 Seated calf raises 135x12x3HS hack squats 240x12, 330x12x2Decline ab bench leg extension 25x3 Today HS preacher curls/1 arm DB curls 55x12/25sx12, 65x8/25sx12, 70x5/25sx12 EZbar curls 70x8,8,6 BB reverse grip curls 40x6,8,8 Decline ab leg extension 25x3 Decline skull crushers/chest press 25sx12x2 Cable cross alternating biceps 90x12,100x12x2 Link to comment Share on other sites More sharing options...
John V Posted December 29, 2016 Author Share Posted December 29, 2016 Skipped Tuesday Strive incline bench chest press 150x9, 155x7, 160x5HS bench chest press 140x7,7,5Incline bench DB chest press 40sx7x3Lat pull down 110x12, 120x8x2Cable cross chest 110x12x2 Link to comment Share on other sites More sharing options...
John V Posted December 31, 2016 Author Share Posted December 31, 2016 Skipped Thursday HS preacher curls/DB preacher curls55x12/25sx12, 65x9/25sx12, 70x5/25sx12Cable cross alternating biceps curls 100x12,110x12,120x6EZ bar curls 50x12,60x12x2Lat pull down 110x12,120x8x2 Link to comment Share on other sites More sharing options...
John V Posted January 2, 2017 Author Share Posted January 2, 2017 14 gym visits in December Skipped 2 days Front BB squats 95x12, 115x12, 125x5HS hack squats 240x12, 330x12x2Icarian leg press 360x12x2, 410x12Tbar front squats 135x12x2Decline board ab row30x2Icarian seated calf raises 135x12x3 Link to comment Share on other sites More sharing options...
John V Posted January 5, 2017 Author Share Posted January 5, 2017 Skipped 2 days Strive incline bench chest Setting2 130x12,150x12Setting1 150x7,6 HS bench chest press 140x8, 150x6, 160x3, 165x5 HS seated chest press 140x8, 150x8, 160x6x2 Icarian seated chest press 100x6,4 Cable cross chest 100x12x2 Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted January 8, 2017 Author Share Posted January 8, 2017 Skipped Friday Yesterday HS leg press 270x12, 340x12, 390x12, 410x12Icarian seated calf raises 135x12, 160x12x3HS hack squats 240x12, 290x12x3Ab bench row30 Ab bench extensions 30Bike 5 mins Link to comment Share on other sites More sharing options...
John V Posted January 9, 2017 Author Share Posted January 9, 2017 Yesterday HS preacher curls/DB preacher curl 50x12/30sx12, 55x12/30sx8, 60sx10/30sx8, 65x7/30sx7 BB reverse grip curls 40x8x4 Lat pull down 110x12x3 Rowing 5 minutes Today Icarian seated chest press 110x12, 120x7,4Strive incline seated chest press 130x10, 135x12, 140x7HS bench chest press 140x7, 160x4, 170x5HS seated chest press 140x8, 150x7, 160x6 Cable cross chest 110x12x2DB incline bench chest 35sx8x2 Link to comment Share on other sites More sharing options...
John V Posted January 15, 2017 Author Share Posted January 15, 2017 Skipped 3 days Friday Tbar front squats 115x15x2, 140x15x2HS leg press 360x12, 410x12x2, 430x12Icarian seated calf raises 180x12x4HS hack squats 240x15, 290x15x3 Yesterday HS bench chest press 140x12, 150x12, 160x8, 170x5HS seated chest press 140x10, 150x10, 160x8, 170x5Strive incline bench chest press 130x7, 135x5, 140x3, 145x3Incline bench DB chest press 35sx8x2 Today Rowing 5 mins HS seated preacher curls/DB preacher curls60x12/30sx12, 65x10/30sx10, 70x5/30sx8Cable cross alternating biceps curls 50x24(12)x2Lat pull down 110x12, 120x12, 130x8x2Decline bench DB skullcrushers/chest press 25sx12/12 Link to comment Share on other sites More sharing options...
John V Posted January 20, 2017 Author Share Posted January 20, 2017 Skipped 3 days HS bench chest press 140x12,160x12,180x6Strive incline bench chest press 150x7, 155x4, 160x4DB incline bench chest press 40sx7,8,8Decline bench DB skull crushers/chest press 25sx12/12x3BB reverse grip curls 40x8x3 Link to comment Share on other sites More sharing options...
John V Posted January 21, 2017 Author Share Posted January 21, 2017 Skipped Friday HS seated preacher curls/DB preacher curls 45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x10/30sx8Lat pull down 110x12, 120x8,6,8Cable cross alternating biceps curls 50x24, 60x16Icarian seated overhead press90x8, 100x5 Link to comment Share on other sites More sharing options...
John V Posted January 22, 2017 Author Share Posted January 22, 2017 HS hack squats 240x12, 330x12, 380x12, 430x12, 480x12Icarian seated calf raises 135x12, 170x12x2, 195x12x2Step up with 2x50 kettles 12x2, 8x2Tbar squats 115x12, 140x12x25 mins bike Link to comment Share on other sites More sharing options...
John V Posted January 24, 2017 Author Share Posted January 24, 2017 (edited) Skipped Monday HS bench chest press 140x11, 160x9, 170x6, 175x4, 180x3, 185x3HS seated decline chest press 140x12, 160x8,7,7Strive incline bench chest 115x12, 120x9, 125x5, 130x4Lat pull down 110x12, 120x8 Edited January 27, 2017 by John V Link to comment Share on other sites More sharing options...
John V Posted January 27, 2017 Author Share Posted January 27, 2017 Skipped Wednesday HS preacher curls/DB curls 50x12/30sx12, 55x12/30sx8, 60x8/30sx8Cable cross alternating biceps 50x12, 60x8Reverse grip BB curls 40x8x2Icarian seated over head press80x7,6Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted January 28, 2017 Author Share Posted January 28, 2017 Skipped Friday HS hack squats 330x12x3Icarian seated calf raises 140x12, 175x12x2HS leg press 360x12, 450x12x2BB deadlifts 225x5x3 Link to comment Share on other sites More sharing options...
John V Posted February 1, 2017 Author Share Posted February 1, 2017 Skipped 2 days HS bench chest press 140x12, 160x7, 170x6HS decline bench chest press 110x12, 130x12, 150x12Strive incline bench chest press 130x8, 135x5, 140x6Lat pull down 110x12, 120x12x2 Link to comment Share on other sites More sharing options...
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