John V Posted February 3, 2017 Author Share Posted February 3, 2017 (edited) 15 January gym visits Skipped Wednesday HS seated preacher curls/DB curls 50x12/30sx12, 60x12/30sx12, 65x8/30sx8Concentration curls 30sx8,8,7Cable cross alternating biceps curls60x8x2Reverse grip BB curls 40x8x3 Edited February 26, 2017 by John V Link to comment Share on other sites More sharing options...
John V Posted February 4, 2017 Author Share Posted February 4, 2017 Front BB squats 115x8x3Icarian seated calf raises 105x12, 130x12, 155x12HS hack squats 330x12x3Precor leg press 360x12x3Bike 10 mins Link to comment Share on other sites More sharing options...
John V Posted February 6, 2017 Author Share Posted February 6, 2017 Skipped 2 days DB incline bench chest press 40sx12, 45sx12x2HS bench chest press 140x10, 160x4, 165x4HS seated decline bench press 140x12, 150x8x2Strive incline bench chest press 130x8, 135x6, 140x5Treadmill 1 mile 15 mins Link to comment Share on other sites More sharing options...
John V Posted February 10, 2017 Author Share Posted February 10, 2017 Skipped 2 days HS seated preacher curls/DB preacher curls 45x12/30sx12, 50x12/30sx12, 55x9/30sx9, 60x8/30sx8Lat pull down 110x12, 120x12, 130x8x2Icarian overhead press 90x8,7,5Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted February 11, 2017 Author Share Posted February 11, 2017 Skipped Friday BB Deadlifts 205x8x3HS hack squats 330x12x3Ab board rows and extensions 20, 20Tbar squats 135x12x3Icarian seated calf raises 135x12x3 Link to comment Share on other sites More sharing options...
John V Posted February 20, 2017 Author Share Posted February 20, 2017 last weekDB incline bench chest press 45sx12,12,9 HS seated decline bench press 140x12,160x12,170x4 HS bench chest press 160x7, 170x5,4 Icarian seated over head press 80x9,8,7 Cable cross chest 110x12x2 Ab row/extensions Today HS preacher curls/DB preacher curls50x12/30sx12, 55x11/30sx12, 60x12/30sx9, 65x7/30sx7 Lat pull down 110x12x3 (groin strain in first set ) Icarian seated preacher curls 50x12, 60x9 Icarian seated over head press 80x11,7 Treadmill 4 mph 1 mile, 3.5 mph 1 mile 32m24sToday Link to comment Share on other sites More sharing options...
John V Posted February 21, 2017 Author Share Posted February 21, 2017 Today HS leg press 360x12, 450x12x2 Icarian seated calf raises 135x12x3 HS hack squats 240x12, 330x12x2 Front BB squats 95x12, 115x7x2 Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted February 25, 2017 Author Share Posted February 25, 2017 Thursday HS bench press, HS decline bench, Strive incline bench, seated overhead press Skipped Friday Today HS preacher curls/DB preacher curls 55x12/30sx12, 60x12/30sx12, 65x7/30sx7Cable cross alternating biceps curls 50x12, 60x12Lat pull down 110x12, 120x12x2BB reverse grip curls 40x12x2Rowing 5 mins Link to comment Share on other sites More sharing options...
John V Posted March 3, 2017 Author Share Posted March 3, 2017 Skipped 2 days Monday DB incline bench chest 40sx12, 45sx12x2HS bench chest press 160x8,4,4Icarian seated bench chest press 90x8x3Strive incline bench chest 110x8,115x6,120x7Rowing 5 minutes HS decline chest press 90x12, 110x12, 130x12 Link to comment Share on other sites More sharing options...
John V Posted March 4, 2017 Author Share Posted March 4, 2017 Skipped 4 days Ez bar curls 50x12x2DB concentration curls 35sx4x2Cable cross alternating biceps curls 50x12, 60x12Decline bench rowing Incline bench leg extension Reverse grip BB curls 50x12,8Lat pull down 110x12, 120x12Icarian seated over head press 90x7,8Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted March 5, 2017 Author Share Posted March 5, 2017 HS leg press 360x12, 450x12x2, 500x12x2HS hack squats 330x12x2, 380x12x2, 400x12Ab incline bench leg extension 30x2Ab decline bench rowing 10!Bike5 mins+1 cool down Icarian seated calf raises 135x12, 160x12x3 Link to comment Share on other sites More sharing options...
John V Posted March 8, 2017 Author Share Posted March 8, 2017 Yesterday HS bench chest press 140x12, 160x12, 180x5, 190x4HS seated decline bench press 140x12, 160x12, 170x12, 180x7Strive incline bench chest press 130x9, 135x8, 140x8, 145x Today HS seated preacher curls/DB preacher curls55x12/30sx12, 60x12/30sx12, 65x5/30sx8Lat pull down 110x12, 120x12,8Cable cross alternating biceps curls 45x12, 50x12, 60x8Treadmill 1 mile in 15 mins Link to comment Share on other sites More sharing options...
John V Posted March 11, 2017 Author Share Posted March 11, 2017 Skipped 3 days with a bad cold 20 mins treadmill 10 mins bikeSauna Link to comment Share on other sites More sharing options...
John V Posted March 15, 2017 Author Share Posted March 15, 2017 Skipped 2 days HS leg press 450x12, 500x12x2HS hack squats 290x12, 340x12, 390x12Ab board row and extension 20,20Front BB squats 95x12, 115x12,8Icarian seated calf raises 125x12, 150x10x2 Link to comment Share on other sites More sharing options...
John V Posted March 19, 2017 Author Share Posted March 19, 2017 Skipped 3 days HS bench chest press 110x12, 130x12, 150x12, 170x6HS decline seated bench press 110x12, 130x12, 150x8, 170x5Icarian seated incline chest press 90x12, 110x12, 130x6, 135x7DB bench chest press 35sx12 Link to comment Share on other sites More sharing options...
John V Posted March 24, 2017 Author Share Posted March 24, 2017 Skipped 3 days HS leg press 450x12, 500x12x2HS hack squats 240x12, 330x12x2Icarian seated calf raises 135x12, 170x12x2BB deadlifts 225x8,5,5Decline ab bench rowing 20Incline bench leg extension 20 Link to comment Share on other sites More sharing options...
John V Posted March 26, 2017 Author Share Posted March 26, 2017 Skipped 2 days HS bench chest press 140x12, 160x12, 170x5Strive incline bench chest 130x8, 135x5, 140x5HS seated decline bench press 140x12, 150x9, 160x7Incline DB bench chest press 40sx5x3Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted April 6, 2017 Author Share Posted April 6, 2017 Skipped 2 days Wednesday 3/29 HS curls/ DB curl45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x7/30sx12Lat pull down 110x12, 120x8x2Rowing 5 minutes Icarian seated over head press 80x9,7 11 days in march Link to comment Share on other sites More sharing options...
John V Posted April 7, 2017 Author Share Posted April 7, 2017 29m31s minutes treadmill 1mile flat 5 mph 1/2 mile level 5 incline 3.5 mph 1/2 mile flat 3.5 mph Link to comment Share on other sites More sharing options...
John V Posted April 9, 2017 Author Share Posted April 9, 2017 Skipped 2 stiff days Tbar squats 125x12, 135x12Front squats 95x12, 115x10Ab bench decline row30Ab bench incline leg extension 30Icarian leg press 450x12, 500x12Recumbent bike5 mins HS hack squats 240x12, 290x12Treadmill 3.5 mph 10 minutes Link to comment Share on other sites More sharing options...
John V Posted April 15, 2017 Author Share Posted April 15, 2017 Skipped 4 daysUnloaded 3 tons of -48 lb cases yesterday Today Treadmill 1/2 ml @ 5mph 6 minsHS bench chest press 140x12, 160x22, 170x6HS decline bench chest press 140x12, 150x8, 160x&Cable cross chest 110x12x2Lat pull down 110x12, 120x10x2 Link to comment Share on other sites More sharing options...
John V Posted April 15, 2017 Author Share Posted April 15, 2017 Today Treadmill 4mph 7 mins increasing incline HS preacher curls/DB preacher curls50x12/25sx12, 55x12/25sx12, 60x8/25sx12, 65x7/25sx12BB reverse grip curls 40x8x3Decline bench DB skull crushers/DB decline press 25sx12/12x3Rowing 5 minutes Link to comment Share on other sites More sharing options...
John V Posted April 22, 2017 Author Share Posted April 22, 2017 Skipped 5 days Rowing 10 minutes Treadmill 15 minutes HS bench chest press 140x12, 160x11, 170x9, 180x4, 185x2, 190x2Icarian seated overhead press 80x10, 90x5x4 Link to comment Share on other sites More sharing options...
John V Posted April 23, 2017 Author Share Posted April 23, 2017 Skipped Saturday EZ bar BB curls 50x12, 60x12, 70x8x3Lat pull down 120x8x3Cable cross alternating biceps curls 100x12, 110x8Decline bench DB skull crushers/decline press30sx12x2Reverse grip BB curls 40x12,8 Link to comment Share on other sites More sharing options...
John V Posted April 26, 2017 Author Share Posted April 26, 2017 Skipped Monday Treadmill 8 mins1 minute 3.5 mph, 5 mins 3.5 mph, 1 min 5.5 mph, 1 mins 3.5 mph Strive Incline bench chest press 135x12, 140x12, 145x10, 150x6, 155x5HS decline bench chest press 110x12, 130x12, 140x12, 150x12, 160x7Rowing 5 minutes Cable cross chest 100x12x2 Link to comment Share on other sites More sharing options...
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