John V Posted July 31, 2017 Author Share Posted July 31, 2017 Treadmill 10 minutes [email protected],[email protected],[email protected] HS leg press 450x12x2, 500x12x2HS hack squats 240x12, 330x12x2Tbar front squats 115x12, 125x12x2BB front squats 95x8, 105x8 Link to comment Share on other sites More sharing options...
John V Posted August 5, 2017 Author Share Posted August 5, 2017 Just 6 days in July, least in any month for 3 years? Started calorie restriction using an app and keeping fat low (+\- 20f/60c/20p) Skipped 2 days Thursday Treadmill 10 minutes 1 min 4mph 8 mins 5mph, 1 min 3.5Incline bench DB chest press 50sx8,7,6HS bench chest press 140x12, 160x5, 170x5HS seated decline bench press 140x12, 150x6,6Icarian seated over head press 90x4, 80x4x2 Skipped Friday Treadmill 2 minutes 4mph, 7 minutes 5mph, 1 minute 3.5 mph HS seated preacher curls/DB preacher curls 50x12/30sx12, 55x12/30sx12, 60x7/30sx7Cable cross alternating biceps curls 50sx24, 60sx20Reverse grip BB curls 50x10x2EZ barbell curls 60x10 Link to comment Share on other sites More sharing options...
John V Posted August 6, 2017 Author Share Posted August 6, 2017 Treadmill 1 minutes 4mph, 8 minutes 5mph, 1 minutes 3.5mph Tbar front squats 125x12x3HS hack squats 240x12, 310x12, 360x12HS leg press 450x12, 540x12x2Front BB squats 95x12, 105x4 Link to comment Share on other sites More sharing options...
John V Posted August 12, 2017 Author Share Posted August 12, 2017 Skipped 4 days Treadmill 2 mins 4mph, 7 minutes 5 mph, 1 minute 3.5HS bench chest press 160x10, 170x6, 180x4, 190x3HS seated decline bench press 160x12, 170x6, 180x6, 190x4Strive incline bench chest press 130x7,7,6,6 Link to comment Share on other sites More sharing options...
John V Posted August 14, 2017 Author Share Posted August 14, 2017 Skipped 2 days Treadmill 2 minutes 4mph 7 minutes 5mph 1 minutes 3.5mphHS seated preacher curls 60x12/30sx12, 65x5/30sx5, 70sx4/30sx4Reverse grip BB curls 50x12x3Free motion alternating biceps 50x24, 60x16Lat pull down 110x12x2 Link to comment Share on other sites More sharing options...
John V Posted August 16, 2017 Author Share Posted August 16, 2017 Skipped Tuesday Treadmill 1 minutes 4, 8 minutes 5, 1 minutes 3.5 mph BB front squats 95x12, 105x12, 115x6HS hack squats 240x12, 330x12x2Tbar squats 115x12, 125x12x2Icarian leg press 450x12x2 Link to comment Share on other sites More sharing options...
John V Posted August 20, 2017 Author Share Posted August 20, 2017 Skipped 3 daysTreadmill 90 seconds 4mph, 8 minutes 5, 30 seconds 3.5Strive incline bench chest 135x12, 140x12, 145x5HS bench chest press 150x7, 160x6, 170x5HS seated decline bench press 140x12, 150x9, 160x7Decline bench db skull crushers/db decline bench chest press 30sx8x3/30sx8x3 Link to comment Share on other sites More sharing options...
John V Posted August 21, 2017 Author Share Posted August 21, 2017 Treadmill 1 minutes 4mph, 8.5 minutes 5.1mph, .5 @3.5EZ barbell curls 60x12, 70x12x2Lat pull down 110x12, 120x8x2Icarian seated over head press 80x12,11,7Decline ab row30HS seated preacher curls 60x8x2, 65x6 Link to comment Share on other sites More sharing options...
John V Posted August 28, 2017 Author Share Posted August 28, 2017 Skipped 3 daysFriday Treadmill 1 minutes 4mph, 8 minutes 5.2, 1 minutes 3.5Front squats 95 x12, 105x8, 115x8HS 450x12, 500x12x2HS hack squats 240x12,310x12,360x12 Skipped 2 days Today Treadmill 1 minutes 4, 8 minutes 5.2, 1 minutes 3.5mphDB incline bench chest press 50sx9x2Decline bench db skull crushers/decline bench chest press 30sx11x2/30sx11,12HS bench chest press 140x8,150x7HS seated decline bench press 140x11, 150x9Cable cross chest 110x8x2 Link to comment Share on other sites More sharing options...
John V Posted August 31, 2017 Author Share Posted August 31, 2017 Skipped a day Treadmill 90 seconds 4mph, 7.5 minutes 5.2 mph, 1 minute 3.5HS seated preacher curls/DB preacher curls50x12/30sx12, 55x12/30sx8, 60x7/30sx7, 65x5/30sx5Cable cross alternating biceps 50x12,60x8Lat pull down 110x8,120x8 Link to comment Share on other sites More sharing options...
John V Posted September 2, 2017 Author Share Posted September 2, 2017 11 days in August Treadmill 10 minutes 2 minutes 4mph 7.5 minutes 5.2mph 30 seconds 3.5 mphTbar front squats 125x12x2, 135x12HS hack squats 240x12, 330x12HS leg press 450x12x3BB front squats 95x8, 105x8Step up high with 100lbs of Kettles8x2 Link to comment Share on other sites More sharing options...
John V Posted September 4, 2017 Author Share Posted September 4, 2017 Skipped Saturday Treadmill 10 minutes 4mph 1 minutes 5.2 8.5 minutes 3.5 30 seconds HS bench chest press160x8, 180x8, 190x3HS seated decline bench press 140x12, 160x12, 170x5Strive incline bench chest press 130x6x2,135x4Lat pull down 110x12, 120x8,6 Link to comment Share on other sites More sharing options...
John V Posted September 11, 2017 Author Share Posted September 11, 2017 Skipped a week! Treadmill 10 minutes [email protected] [email protected] mph [email protected] mphEZ barbell curls 70x12x2, 80x8Cable cross alternating biceps curls 50x12, 60x8BB reverse grip curls 50x12x2Seated Icarian overhead press 80x10,9Lat pull down 110x12,120x8 Link to comment Share on other sites More sharing options...
John V Posted September 16, 2017 Author Share Posted September 16, 2017 Skipped 3 days Treadmill 10 minutes, [email protected], [email protected], [email protected]HS leg press 360x12, 450x12, 540x12x2HS hack squats 330x12, 400x12x3Tbar front squats 115x12, 140x12x2, 115x12 Link to comment Share on other sites More sharing options...
John V Posted September 19, 2017 Author Share Posted September 19, 2017 Skipped 2 daysTreadmill 10 minutes [email protected], [email protected], 30 seconds @3.5HS bench chest press 140x12, 160x9, 180x6, 190x2Incline bench DB bench chest press 50sx5x4Decline bench DB skull crushers/chest press 30sx8x4 Link to comment Share on other sites More sharing options...
John V Posted September 24, 2017 Author Share Posted September 24, 2017 Skipped 3 days Friday Treadmill 10 minutes [email protected], [email protected], 30 seconds @3.5Decline bench DB skull crushers/decline/DB chest press 30sx11/12x2BB reverse grip curls 50x12x2HS seated preacher curls 60x12, 70x5Icarian seated over head press 80x12,9Lat pull down 110x12, 120x12Cable cross alternating biceps 50x24, 60x16 Skipped 3 days Today BB Squats off rack95x12, 115x12, 125x12HS leg press 450x12x3HS hack squats 330x12x3Deadlifts 185x12x2 Link to comment Share on other sites More sharing options...
John V Posted October 1, 2017 Author Share Posted October 1, 2017 (edited) Skipped 5 days Saturday Treadmill10 minutes [email protected], [email protected], [email protected]HS bench chest press 180x7,6,4, 200x2Cable cross chest 110x12x2HS seated decline bench press 150x12, 160x9,8 ONLY 8 DAYS IN September Today Treadmill 10 minutes [email protected], [email protected], [email protected]HS leg press 450x12x2, 500x12x2HS hack squats 240x12, 330x12, 380x12x2Tbar front squats 125x12x3 Edited October 7, 2017 by John V Link to comment Share on other sites More sharing options...
John V Posted October 4, 2017 Author Share Posted October 4, 2017 Skipped a dayTreadmill 10 minutes [email protected], [email protected], [email protected]HS seated preacher curls/dumbbell curls 50x12/30sx12, 55x12/30sx12, 60x8/30sx8Cable cross alternating biceps 50x24, 60x16BB reverse grip curls 50x12x2Icarian seated over head press 80x12x2 Link to comment Share on other sites More sharing options...
John V Posted October 7, 2017 Author Share Posted October 7, 2017 Down about 15 pounds after 3 months calorie and fat restrictions Skipped 2 daysTreadmill 10 minutes [email protected], [email protected], [email protected]HS bench 160x8, 180x6, 190x3Strive incline bench chest press 130x8, 135x8, 140x7Cable cross chest 120x8x2Decline bench DB skull crushers/decline bench DB chest press 30sx11,10/30sx11,10 Link to comment Share on other sites More sharing options...
John V Posted November 7, 2017 Author Share Posted November 7, 2017 Skipped a month Gained 4 lbs to 216 Treadmill 10 mins, [email protected]Tbar squats 125x12x3HS hack squats 310x12x3BB dead lifts 180x8x3HS leg press450x12x3 Link to comment Share on other sites More sharing options...
John V Posted November 11, 2017 Author Share Posted November 11, 2017 Skipped 2 days Treadmill 10 minutes [email protected], [email protected], [email protected], [email protected]HS bench chest press 140x12, 160x8, 170x6Icarian seated over head press 80x4, 70x5,3EZ barbell curls 60x12x2, 70x8Lat pull down 110x12,8,8 Link to comment Share on other sites More sharing options...
John V Posted November 13, 2017 Author Share Posted November 13, 2017 Skipped 2 days Trap bar dead lift145x12,165x12,185x12Tbar squats 115x12x3HS hack squats 330x12x2, 420x12Seated calf raises 105x12x3BB squats 135x12x3HS leg press 360x12, 450x12 Link to comment Share on other sites More sharing options...
John V Posted November 19, 2017 Author Share Posted November 19, 2017 Skipped 5 days Treadmill 10 minutes [email protected],[email protected],[email protected]Incline DB bench chest press 50sx8/8/5DB curls/reverse30sx12,12,8Cable cross chest 110x8x2Icarian seated over head press 80x7x2Seated lat pull down 110x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 21, 2017 Author Share Posted November 21, 2017 Treadmill 10 minutes [email protected],[email protected],[email protected]Trap bar squats 195x12, 215x12x2HS hack squats 330x12x2, 380x12Tbar squats 115x12, 125x12x2Icarian leg press 360x12, 450x12x2 Link to comment Share on other sites More sharing options...
John V Posted November 26, 2017 Author Share Posted November 26, 2017 Skipped 5 Days Treadmill 10 minutes [email protected],[email protected],[email protected]HS bench chest press 160x12x2, 180x2,3HS seated 2 hand curls 50x12,55x8,60x8,65x4Cable cross chest 110x8x2Icarian seated over head press 80x7x2 Link to comment Share on other sites More sharing options...
Recommended Posts
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 accountSign in
Already have an account? Sign in here.
Sign In Now