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a new start


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  • 3 weeks later...

Skipped 5 days

 

Treadmill 10 minutes

Alternating 3.5 and 5.3 mph

 

HS bench press

180x8, 200x4, 210x2

HS seated decline chest press

160x12, 180x8, 200x6

Incline DB bench chest press

50sx2x2

HS seated curls

60x12, 70x4

Icarian seated over head press

80x8,5

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  • 2 weeks later...

Skipped 2 days

 

Saturday

 

Treadmill 10 minutes

[email protected]

HS bench press

180x7, 190x3x2

HS decline bench press

160x9, 170x6,5

BB reverse grip curls

50x12x2

EZ bar curls

70x12,8

Lat pull down

110x8x20

 

Skipped 1 day

 

Treadmill 10 minutes

[email protected]

Trap bar dead lift

215x12, 225x12

HS leg press

450x12, 540x12

HS hack squats

330x12, 420x12

Tbar squats

115x12, 140x12

Icarian seated calf raises

135x12

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Skipped 3 days

 

Treadmill 10 minutes

[email protected]

HS seated curls/DB preacher curl

50x12/30sx12, 55x11/30sx8, 60x8/30sx6

Lat pull down

110x12, 120x8x2

BB reverse grip curls 50x12x3

 

Monday 2/12

Treadmill 10 minutes

[email protected]

Trap bar dead lift

235x8x2, 255x8

HS leg press

540x8x3

HS hack squats

420x8,8,12

HS leg curls

50x8

Edited by John V
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  • 2 weeks later...

Friday the 16th

Skipped 4 days

Treadmill 10 minutes

[email protected]

HS seated curls/ DB preacher curls

50x12/25sx12, 55x12/25sx12,

60x6/25sx8, 65x6/25sx1

HS bench press

180x5, 190x3, 200x2, 210xfail

Lat pull down

110x12,120x8

 

Today

Treadmill 10 minutes

[email protected]

Trap bar dead lift

235x8x2, 255x8

HS leg press

540x8x3

HS hack squats

420x8,8,12

HS leg curls

50x8

Edited by John V
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Monday

 

Treadmill 10 minutes

[email protected]

HS seated curls/ DB preacher curls

50x12/25sx12, 55x12/25sx12,

60x6/25sx8, 65x6/25sx1

HS bench press

180x5, 190x3, 200x2, 210xfail

Lat pull down

110x12,120x8

 

Today

 

Treadmill

10 minutes, [email protected]

Trap bar dead lift

235x12x2

HS hack squats

330x12, 380x12

HS leg press

540x8x2

Icarian seated calf raises

135x12, 160x12

HS leg curls

40x12x2

HS leg extensions

40x12, 60x12

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  • 2 weeks later...

Skipped a week

 

Treadmill 10 minutes

[email protected]

Trap bar dead lift

235x8x3

HS hack squats

330x12x3

HS leg press

450x12, 540x8

 

Skipped 2 days

Today

Treadmill 10 minutes

Jog/Walk/inclines

 

HS bench press

180x6/5, 190x4

HS decline bench chest press

160x9/8, 170x6

Icarian incline bench chest press

135x4,8,6

Icarian seated overhead press

80x4,3,3

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  • 2 weeks later...
  • 4 weeks later...

3 weeks off!

 

Treadmill 10 minutes

HS bench press

180x8, 190x4, 195x3, 200x2

HS seated preacher curls/DB preacher curls

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

Icarian seated overhead press

70x10,80x6,90x3

Lat pull down

110x12,120x8

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