Jump to content

a new start


Recommended Posts

Skipped Wednesday

 

Rowing

5 minutes

Icarian vertical chest press

100x12, 110x8

HS flat bench chest press

160x12, 180x4, 190x2

Tbar squats

125x12x2

Lat pull down

110x12, 120x12

Cable cross chest

110x12x2

HS decline bench chest press

140x12, 160x12

Link to comment
Share on other sites

  • Replies 1.3k
  • Created
  • Last Reply

Top Posters In This Topic

Skipped 2 days

 

Yesterday

Treadmill

10 minutes

HS preacher curls/DB preacher curls

50x12/30sx12, 55x12/30sx12, 60x10/30sx12, 65x7/30sx12

EZ bar curls

70x8x2

Reverse grip BB curls

40x12, 50x8

 

10 gym days in April

 

Today

Rowing

5 minutes hard!

DB incline bench chest press

40sx12, 45sx12x2

Decline bench DB skull crushers/decline DB chest press

30sx11/11x2

HS flat bench chest press

130x12, 150x5, 160x5, 165x6

HS decline bench chest press

140x12, 160x12, 165x12

Treadmill

16 minutes

Link to comment
Share on other sites

Skipped 3 days

Treadmill

10 mins

EZ barbell curls

70x12,12,8

BB reverse grip curls

40x12,12,8

Lat pull down

110x8, 120x8x2

Cable cross alternating biceps

100x12x2

Icarian seated over head press

90x8x2

Rowing

5 minutes

Link to comment
Share on other sites

Skipped Saturday

 

Treadmill

10 mins

Dumbbell incline bench chest press

40sx12, 45sx12, 50sx7,8

HS bench chest press

140x11, 160x6, 170x5, 175x5

HS seated decline bench chest press

140x12, 160x9, 170x8, 175x6

Rowing

5 minutes

Link to comment
Share on other sites

3 days off. Unloaded 3 tons of cases at work

 

Today

 

Rowing

5 mins

Strive incline bench chest press

130x12, 150x12, 170x5

HS bench chest press

160x8,7 170x3

Lat pull down

120x12,8,8

Icarian overhead seated press

80x12, 90x6,7

Treadmill

5 minutes

Link to comment
Share on other sites

Skipped Saturday

 

Treadmill

10 mins

EZ barbell curls

70x12x2

DB hammer curls

35sx8x2

HS seated preacher curls/DB preacher curls

50x12/30x8/12, 55x8/30x8

Cable cross alternating biceps curls

50x12, 60x7

Icarian seated over head press

80x12, 90x10

Rowing

5 minutes

Link to comment
Share on other sites

Skipped 2 days

 

Treadmill

10 minutes

HS seated preacher curls/DB preacher curls

50x12/30sx12, 55x12/30sx8, 60x8/30sx8, 65x8/30sx8

Icarian overhead press

80x12, 90x8, 100x5

BB reverse grip curls

50x8x2

Rowing

5 minutes

Link to comment
Share on other sites

  • 2 weeks later...

Skipped 8 days!

 

Treadmill

10 mins

Incline bench chest press

45sx12x2, 50sx6

Decline bench DB skull crushers/decline bench chest press

30sx12/12,12/12,8/8

Reverse grip BB curls

50x12x3

Lat pull down

120x12,8x2

Link to comment
Share on other sites

11 days in May

 

Skipped 2 days

 

Treadmill

10 minutes

Cable cross alternating biceps curls

50x24x2

Reverse grip BB curls

50x12x2

EZ bar curls

50x12x2

HS seated preacher curls/DB preacher curls

50x12x2/25sx12x2

Seated concentration curls

25sx9,7

Rowing

5 minutes

Edited by John V
Link to comment
Share on other sites

Skipped 2 days

Monday

Treadmill 10 mins

EZ barbell curls

50x12x2

Cable cross alternating biceps curls

50x12x2

Reverse grip BB curls

50x12

HS preacher curls/DB preacher curls

50x12/25x12x2

Seated concentration curls

25sx12x2

Rowing

5 minutes

 

Skipped 4 days

Treadmill

10 mins

DB incline bench chest press

50sx8x3

Cable cross chest

110x12x2

HS bench chest press

140x12, 150x8, 160x8

HS decline bench chest

140x12, 150x12, 160x12, 170x

Link to comment
Share on other sites

Skipped a week

Treadmill

10 mins

EZ barbell curls

60x12x2

Super set HS preacher curls /DB preacher curls

55x2/30sx12, 55x8/30sx8

Reverse grip BB curls

50x8x2

Seated Icarian overhead press

90x11,8

Precor lat pull down

110x11,12

Link to comment
Share on other sites

  • 3 weeks later...

16 days off!

 

Out with L1L2 bulging disk

 

Treadmill

10 mins

Hurts right hip to jog

 

HS bench chest press

160x12, 170x8, 175x4

 

HS seated decline bench press

140x12, 150x8, 160x8

 

Strive incline chest press

130x10, 135x7, 140x7

 

Decline bench db skull crushers/decline DB skull crushers

30sx8/30sx8x2

Link to comment
Share on other sites

Skipped 4 days

 

Friday

Treadmill

10 minutes

HS seated preacher curls/DB curls

50x12/25x12, 55x12/25x12, 60x8/12x25

Cable cross alternating biceps

50x24,60x8x2

Icarian seated overhead press

90x8x2

Reverse grip BB curls

50x8x2

Lat pull down

100x12, 110x9

Link to comment
Share on other sites

Skipped 2 days

 

Treadmill

10 minutes

 

Incline bench DB bench chest press

50sx12,9,7

 

Decline bench db skull crushers/decline bench chest press

30sx10,10,10

 

HS decline seated bench chest press

140x11,9,9

 

HS bench chest press

140x6, 150x3, 155x3

Link to comment
Share on other sites

Skipped 2 days

 

Treadmill

10 minutes

 

Incline bench DB bench chest press

50sx12,9,7

 

Decline bench db skull crushers/decline bench chest press

30sx10,10,10

 

HS decline seated bench chest press

140x11,9,9

 

HS bench chest press

140x6, 150x3, 155x3

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...