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Skipped Monday

HS bench chest press

160x8,180x8,190x6

HS seated chest press

140x12,160x8,180x8

Precor Lat pull down

120x8,130x8,140x8

DB incline chest press

35sx8,40x8x2

Seated DB curls

40sx3,3,2

BB Reverse open grip curls

40x8x3

BB curls

50x8,70x6

Press ups, Childs pose

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Skipped 4 days

 

HS bench

160x8, 170x6, 175x4

HS seated chest press

160x8, 180x6, 190x5

DB incline bench press

40sx8x2, 45sx4

Standing DB curls

35sx8x3

Cable cross chest

110x8, 120x8

Lat pull downs

130x8, 140x8, 150x6

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Skipped Tuesday

Front squats

115x8x3

Trap deadlifts

195x8, 215x8, 235x8

HS hack squats

200x8, 220x8, 240x8

Icarian calf raises

80x8, 105x8, 115x8

10 mins bike 160+ BPM HR

Edited by John V
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EZ BB curls

70x8x3, 80x5x2

Lat pull down

130x8x3, 140x 6x2 with a failed 5th both times

Incline bench DB chest press

35sx8x3, 40sx8x2

Decline DB triceps extensions then chest press

25sx8x3

Chest cable cross

120x6x2

10 mins rowing

Sauna

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Skipped 3 days

HS preacher 2 hand curls to 1 hand DB preacher curls

55x8,25sx8 60x8,25sx8, 65x8,25sx8 70x5,25sx5

Decline bench DB triceps extensions to DB decline bench chest press

25sx8x5

BB reverse grip curls

50x8,60x8,65x5

Cable cross triceps

70x5,5,4

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Skipped Saturday

Seated Lat pull down

120x8, 130x8, 140x8

Tbar squat row

80x8x4

Cable cross shoulder

45x8, 50x8, 60x8, 70x8

Cable cross twist each side

70x8, 80x8, 90x8

HS bench

180x3, 185x3, 190x2

DB alternating hammer curls each side

30sx8, 35sx8, 40x8,6

EZ barbell curls

50x8x2, 60x8x2

 

25 sets (3 double sets)

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  • 2 weeks later...

Skipped Friday

 

Saturday

 

HS bench presses

160x8, 165x7, 170x5, 175x3

DB incline bench press

40sx8x4

Cable cross chest each side offset foot

11x8x2, 12x3/2

2 hand HS preacher curls

45x8, 55x8, 60x8, 65x4

BB reverse grip curls

40x8x4

Edited by John V
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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.

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Lat pull down

100x8, 120x8, 140x7

Incline bench DB curls

40sx8, 45sx8x2

Superset HS 2 hand preacher curls to 1 arm DB curls (each side, left then right)

70x8/30x3, 70x7/25x8, 70x7/25x8

HS bench

140x8, 160x7, 170x4

Reverse grip BB curls

40x8x2

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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

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Skipped 3 days

Saturday

 

Suspension grip bosu knee touches

2x8x3

Inverted bosu tree climbers

50x3

Tbar squats

135x8x3

Icarian seated calf raises

135x8x3

 

Skipped Sunday and Monday

 

HS bench chest press

160x8, 170x6, 175x5

Incline bench DB chest presses

40sx8x3

Cable cross chest w/offset foot

110x8x2

Precor Lat pull down

100x12, 110x12, 120x12

Standing DB curls w/reverse

30sx8x3

Supersets Decline bench DB triceps extensions/ chest press

25sx12x2

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Skipped Wednesday

 

Thursday

 

Super set Tbar squats/suspension hand grip 1 leg body weight squats on bosu each side

125x8/8x3

 

Icarian seated calf raises

135x8x3

 

HS hack squat

240x8, 310x8, 360x8

 

Precor leg press

180x8, 270x8, 360x8

 

Only 11 gym days in June, but doing legs and lowering reps while increasing weight has meant better gain.

Edited by John V
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Superset HS 2 hand preacher curls/ 1 arm DB preacher curls L/R

70/25x8x2, 75/25x4/8

BB reverse grip curls (slow down)

40x8x3

Supersets DB decline bench skullcrushers/chest press

25sx12x3

Precor lat pull down

120x12,130x8x2

EZ BB curls

50x12, 60x12, 70x7

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  • 2 weeks later...

Skipped 2 days

 

1 arm standing DB curls

30x8x2, 35x8R/7L

Super set decline bench DB triceps extensions/chest press

25sx8x2, 30sx8

Cable cross twist each side

12x8, 13x8, 14x8

Super set HS 2 arm preacher curls/1 arm DB curls

50x8/25x8, 60x8/25x8, 65x8/25x8

Reverse grip BB curls

40x8x2, 50x8x2

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