John V Posted November 27, 2017 Author Share Posted November 27, 2017 Treadmill 10 minutes .5@4,[email protected],[email protected]HS leg press 450x12, 540x12x2HS hack squats 330x12, 420x12x2Trap bar dead lift 215x12,8 (left middle finger strain)Tbar squats 135x8x2 Icarian calf raises 125x12 Link to comment Share on other sites More sharing options...
John V Posted November 30, 2017 Author Share Posted November 30, 2017 Skipped a day Treadmill 10 minutes .5@4,[email protected],[email protected]Incline bench DB chest press 50sx11,7,5EZ barbell curls 70x12,12,8Icarian seated over head press 80x8,7,6Lat pull down 120x8x3 Link to comment Share on other sites More sharing options...
John V Posted December 17, 2017 Author Share Posted December 17, 2017 Skipped 16 days Treadmill 10 minutes 9.5@5,[email protected] HS bench press 160x8x2, 180x4, 190x4, 200x1HS seated curls 50x12,55x12,60x6,65x5BB reverse grip curls 50x12x3 Link to comment Share on other sites More sharing options...
John V Posted December 18, 2017 Author Share Posted December 18, 2017 Treadmill 10 minutes [email protected], [email protected]HS hack squats 330x12, 420x12x2HS leg press 450x12, 540x12x2Tbar squats 125x12, 135x12x2Icarian seated calf raises 125x12x3 Link to comment Share on other sites More sharing options...
John V Posted December 24, 2017 Author Share Posted December 24, 2017 Skipped 5 days Treadmill 10 minutes Alternating 3.5 and 5.3 mph HS bench press 180x8, 200x4, 210x2HS seated decline chest press 160x12, 180x8, 200x6Incline DB bench chest press 50sx2x2HS seated curls 60x12, 70x4Icarian seated over head press 80x8,5 Link to comment Share on other sites More sharing options...
John V Posted January 7, 2018 Author Share Posted January 7, 2018 Skipped 2 weeksTreadmill 10 minutes 5.3 mph 9.5 minutes 3.5 cool down Trap bar dead lift 195x12x2, 215x12x2HS hack squats 330x12, 420x12x3HS leg press 450x12x4 Link to comment Share on other sites More sharing options...
John V Posted January 8, 2018 Author Share Posted January 8, 2018 Treadmill 10 minutes [email protected]HS bench press 180x7, 190x4, 195x3, 200x2ishDecline bench db skull crushers/decline db bench press 30sx8/8/7Lat pull down 110x12, 120x7Icarian seated overhead press 80x7,4HS seated curls 50x12, 55x5 Link to comment Share on other sites More sharing options...
John V Posted January 11, 2018 Author Share Posted January 11, 2018 Skipped a day Treadmill 10 minutes [email protected]Tbar front squats 115x12, 140x113,12HS leg press 450x12, 500x12x2HS hack squats 420x12x2, 470x12Icarian calf raises 135x12x3 Link to comment Share on other sites More sharing options...
John V Posted January 15, 2018 Author Share Posted January 15, 2018 Skipped 2 days Saturday Treadmill 10 minutes [email protected]HS bench press 180x7, 190x3x2HS decline bench press 160x9, 170x6,5BB reverse grip curls 50x12x2EZ bar curls 70x12,8Lat pull down 110x8x20 Skipped 1 day Treadmill 10 minutes [email protected]Trap bar dead lift 215x12, 225x12HS leg press 450x12, 540x12HS hack squats 330x12, 420x12Tbar squats 115x12, 140x12Icarian seated calf raises 135x12 Link to comment Share on other sites More sharing options...
John V Posted January 22, 2018 Author Share Posted January 22, 2018 Skipped 4 days with heavy warehouse work Saturday Treadmill 5 minutes [email protected]HS bench press 180x7, 200x3, 210x1Lat pull down 110x12, 120x12, 130x8HS seated curls/DB preacher curls 50x12/30sx12, 60x8/30sx12, 65x7/30sx7Cable cross chest 110x12 Link to comment Share on other sites More sharing options...
John V Posted January 22, 2018 Author Share Posted January 22, 2018 Skipped a day Skipped a day Treadmill 10 minutes [email protected]Tbar front squats 135x12x2HS leg press 450x12x2HS hack squats 420x12x2Seated Icarian calf raises 135x12x2Trap bar dead lift 195x12x2 Link to comment Share on other sites More sharing options...
John V Posted January 28, 2018 Author Share Posted January 28, 2018 Skipped 6 days Treadmill 10 minutes [email protected] Incline bench DB chest press 45sx12,8,6 Decline DB skull crushers/decline DB bench press 25sx12/12,10/10,8/8 DB curls w/reverse curl 30sx8x3 Link to comment Share on other sites More sharing options...
John V Posted January 29, 2018 Author Share Posted January 29, 2018 Treadmill 10 minutes [email protected] Trap bar dead lift 195x12, 215x12, 235x12 HS leg press 450x12, 540x12x2 HS hack squats 420x12x3 Icarian seated calf raises 135x12, 180x12x2 Decline ab rows30 Link to comment Share on other sites More sharing options...
John V Posted February 3, 2018 Author Share Posted February 3, 2018 9 gym days in January Skipped 3 days Treadmill 10 minutes [email protected]Trap bar dead lift 215x12, 225x12, 235x12HS leg press 450x12, 540x12x2HS hack squats 330x12, 420x12x2Icarian seated calf raises 135x12, 170x12x2 Link to comment Share on other sites More sharing options...
John V Posted February 8, 2018 Author Share Posted February 8, 2018 Skipped 2 days Monday Treadmill 10 minutes [email protected] HS bench press180x8,4,4HS decline bench 160x9,6,6Icarian incline bench press 130x12,140x8,150x8Icarian seated press80x4,70x4,60x6 Today Treadmill 10 minutes [email protected]Trap bar dead lift 235x8x3HS hack squats 420x8x3HS leg press 450x8x3HS leg curls 70x6,50x6X2 Link to comment Share on other sites More sharing options...
John V Posted February 11, 2018 Author Share Posted February 11, 2018 (edited) Skipped 3 days Treadmill 10 minutes [email protected]HS seated curls/DB preacher curl 50x12/30sx12, 55x11/30sx8, 60x8/30sx6Lat pull down 110x12, 120x8x2BB reverse grip curls 50x12x3 Monday 2/12Treadmill 10 minutes [email protected]Trap bar dead lift 235x8x2, 255x8HS leg press 540x8x3HS hack squats 420x8,8,12HS leg curls 50x8 Edited February 24, 2018 by John V Link to comment Share on other sites More sharing options...
John V Posted February 20, 2018 Author Share Posted February 20, 2018 (edited) Friday the 16thSkipped 4 daysTreadmill 10 minutes [email protected]HS seated curls/ DB preacher curls50x12/25sx12, 55x12/25sx12,60x6/25sx8, 65x6/25sx1HS bench press 180x5, 190x3, 200x2, 210xfailLat pull down 110x12,120x8 Today Treadmill 10 minutes [email protected]Trap bar dead lift 235x8x2, 255x8HS leg press 540x8x3HS hack squats 420x8,8,12HS leg curls 50x8 Edited February 24, 2018 by John V Link to comment Share on other sites More sharing options...
John V Posted February 24, 2018 Author Share Posted February 24, 2018 Monday Treadmill 10 minutes [email protected]HS seated curls/ DB preacher curls50x12/25sx12, 55x12/25sx12,60x6/25sx8, 65x6/25sx1HS bench press 180x5, 190x3, 200x2, 210xfailLat pull down 110x12,120x8 Today Treadmill 10 minutes, [email protected]Trap bar dead lift 235x12x2HS hack squats 330x12, 380x12HS leg press 540x8x2Icarian seated calf raises 135x12, 160x12HS leg curls 40x12x2HS leg extensions 40x12, 60x12 Link to comment Share on other sites More sharing options...
John V Posted February 25, 2018 Author Share Posted February 25, 2018 Skipped a day Treadmill 10 minutes [email protected]HS bench press 180x7, 190x5, 200x3, 210x1HS preacher curls/DB preacher curls60x12/30sx12, 70x7/30sx12Icarian overhead press 80x12, 90x7Lat pull down 120x8x2Cable cross chest 110x12x2 Link to comment Share on other sites More sharing options...
John V Posted March 8, 2018 Author Share Posted March 8, 2018 Skipped a week Treadmill 10 minutes [email protected]Trap bar dead lift 235x8x3HS hack squats 330x12x3HS leg press 450x12, 540x8 Skipped 2 daysToday Treadmill 10 minutes Jog/Walk/inclines HS bench press 180x6/5, 190x4HS decline bench chest press 160x9/8, 170x6Icarian incline bench chest press 135x4,8,6Icarian seated overhead press 80x4,3,3 Link to comment Share on other sites More sharing options...
John V Posted March 11, 2018 Author Share Posted March 11, 2018 Skipped 3 days Treadmill 10 minutes [email protected]Trap bar dead lift 235x12x2, 255x8HS leg press 450x12, 540x8x2HS hack squats 330x12, 420x8x2HS Leg curls 50x8x3 Link to comment Share on other sites More sharing options...
John V Posted March 12, 2018 Author Share Posted March 12, 2018 Treadmill 10 minutes [email protected] HS bench press 180x7,5 190x4, 200x2HS preacher curls/DB preacher curls50x12/30sx12, 55x12/30sx12, 60x8/30sx12Lat pull down 110x12, 120x10,8Icarian seated overhead press 70x10, 80x7,6 Link to comment Share on other sites More sharing options...
John V Posted March 16, 2018 Author Share Posted March 16, 2018 Skipped 3 days Treadmill 10 minutes [email protected]Trap bar dead lift 235x12, 285x4x2HS leg press 450x12, 540x12x2HS hack squats 330x12x2, 420x12HS leg curls 50x8x2 Link to comment Share on other sites More sharing options...
John V Posted March 27, 2018 Author Share Posted March 27, 2018 Yesterday Treadmill 10 minutes [email protected], [email protected] HR 150 bpm Trap bar dead lift 235x12,12,8HS hack squats 420x12x3HS leg press 540x12,8,8HS leg curls 40x12,8,8 Link to comment Share on other sites More sharing options...
John V Posted April 22, 2018 Author Share Posted April 22, 2018 3 weeks off! Treadmill 10 minutes HS bench press 180x8, 190x4, 195x3, 200x2HS seated preacher curls/DB preacher curls 50x12/30sx12, 55x12/30sx8, 60x8/30sx8Icarian seated overhead press 70x10,80x6,90x3Lat pull down 110x12,120x8 Link to comment Share on other sites More sharing options...
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