John V Posted April 29, 2018 Author Share Posted April 29, 2018 Skipped a week Treadmill 10 minutes Trap bar dead lift 225x12x3HS leg press 540x12x3HS hack squats 420x12x3Icarian leg curls 40x12x3 Link to comment Share on other sites More sharing options...
John V Posted May 2, 2018 Author Share Posted May 2, 2018 Skipped 2 days Treadmill 10 minutes Incline bench DB chest press 50sx12,8,8Lat pull down 120x12,8,8Icarian seated overhead press 80x8x3HS seated curls/seated DB preacher curls 50x12/30sx12, 55x8/30sx8, 60x7/30sx7 Link to comment Share on other sites More sharing options...
John V Posted May 6, 2018 Author Share Posted May 6, 2018 Skipped 3 days Hit 230#, highest in over a decade Treadmill 10 minutes Tbar front squats 135x12x3HS leg press 540x12x3HS leg curls 50x12x3HS hack squats 420x12x3 Link to comment Share on other sites More sharing options...
John V Posted July 5, 2018 Author Share Posted July 5, 2018 Skipped 2 months and ate like a hog, drinking plenty of beer too. This is the longest rest I’ve had from the gym in a few years. I started tracking my macros and limiting calories 10 days ago. Staying under 1800 calories and trying for 20/60/20 f/c/p Gym scale mid day 224# Treadmill 9.5@5mph 1/2 minute cool down at 3.5Deadlift225x5,5,4HS bench chest press 180x5,4,3EZ barbell curls 70x8x3Icarian seated overhead press 70x8,8,4 Link to comment Share on other sites More sharing options...
John V Posted July 8, 2018 Author Share Posted July 8, 2018 Rested 2 days223 lbs today Treadmill 9.5 minutes @5.1mph, 30 seconds @ 3.5 cool down Tbar squats 135x12x3HS hack squats 420x8x3HS leg curls 50x12x3HS leg press 450x12x3 Link to comment Share on other sites More sharing options...
John V Posted July 10, 2018 Author Share Posted July 10, 2018 Treadmill [email protected] [email protected]DB incline bench chest press 25x12,30x12,35x12,40x6,5Lat pull down 120x12,8,8HS decline chest press140x12,7,6Decline abs rowing 20 Link to comment Share on other sites More sharing options...
John V Posted July 13, 2018 Author Share Posted July 13, 2018 (edited) Edited July 13, 2018 by John V Link to comment Share on other sites More sharing options...
John V Posted July 13, 2018 Author Share Posted July 13, 2018 Treadmill 9.5 minutes @5.3, .5 minute @3.5 cooldownSquats 95x12, 105x12, 115x12Deadlifts 205x8,4HS leg press 450x8x2 Link to comment Share on other sites More sharing options...
John V Posted July 14, 2018 Author Share Posted July 14, 2018 Treadmill 9.5 minutes @5.4 [email protected] cool down HSHS seated preacher curls/DB curls45x12/30sx12, 55x1230sx12, 60x830sx8BB reverse grip curls 50x12, 60x8x2Icarian seated chest press 80x12, 90x6,6 Link to comment Share on other sites More sharing options...
John V Posted July 15, 2018 Author Share Posted July 15, 2018 Skipped a day Treadmill 10 minutes 9.5@4mphL4, [email protected]Tbar squats 135x12x3HS leg curls 60x8,8,6HS leg press 450x12x3HS hack squats 420x8x3 Link to comment Share on other sites More sharing options...
John V Posted July 16, 2018 Author Share Posted July 16, 2018 Treadmill [email protected],[email protected]Decline bench DB scull-crushers/decline DB bench chest press 30sx9/9,9/9,6/6Icarian seated overhead press 70x8x3HS bench chest press 160x3x3Lat pull down 110x12x3 Link to comment Share on other sites More sharing options...
John V Posted July 22, 2018 Author Share Posted July 22, 2018 Skipped 5 daysTreadmill 10min@4mphL4Tbar front squats 135x12x3HS hack squats 330x12x12HS leg curls 50x12x3Icarian seated calf raises 135x12x3HS leg press 360x12x3 Link to comment Share on other sites More sharing options...
John V Posted July 24, 2018 Author Share Posted July 24, 2018 Precor decline bike 10 mins L9-6 80rpmHS bench chest press 140x12, 160x6, 170x3, 175x3, 180x2HS preacher curls/DB preacher curls 45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x7/30sx7BB reverse grip curls 50x12x3Lat pull down 120x8x2Icarian seated overhead press 70x8x2 Link to comment Share on other sites More sharing options...
John V Posted July 27, 2018 Author Share Posted July 27, 2018 Rested 2 days Rowing 5 minsTreadmill 5 minutes 4mph L4HS leg press 450x12x3HS hack squats 330x12x3Deadlifts 205x8,8,4Icarian seated calf raises 135x12x3 Link to comment Share on other sites More sharing options...
John V Posted July 28, 2018 Author Share Posted July 28, 2018 Precor recumbent bike 10 mins 80 rpm L9-7HS bench chest press 180x6,4,3Lat pull down 120x12, 130x8x2EZ barbell curls 60x12x2, 170x5 cable cross chest 110x8x2 Link to comment Share on other sites More sharing options...
John V Posted July 29, 2018 Author Share Posted July 29, 2018 (edited) Today Turned 59 yesterday Rowing 5 minutes Recumbent bike 5 minutes @L7@8rpmTbar squats 135x12, 145x12x2HS hack squats 255x12x3HS leg press 360x12, 450x12Icarian seated calf raises 135x12HS leg curls 50x12x2 Edited August 5, 2018 by John V Link to comment Share on other sites More sharing options...
John V Posted August 5, 2018 Author Share Posted August 5, 2018 (edited) 12 gym days in July Skipped 2 daysWednesday Rowing 5 minutes 80 watts Recumbent bike 5 minutes 80 rpm L7Decline DB skull crushers/ decline DB bench press 30sx12/12x2Icarian seated overhead press 80x9x2Strive incline bench chest press 130x8,11Lat pull down 120x12x2Cable cross alternating biceps 45x12, 60x12HS bench chest press 180x3x2 Edited August 5, 2018 by John V Link to comment Share on other sites More sharing options...
John V Posted August 5, 2018 Author Share Posted August 5, 2018 Skipped 3 days Recumbent bike 10 minutes L7 80rpmHS leg press 450x12x3HS hack squats 420x8x3HS calf raises 135x12, 170x12x2HS leg curls 50x12x3Treadmill 10 minutes L4@4mph Link to comment Share on other sites More sharing options...
John V Posted August 7, 2018 Author Share Posted August 7, 2018 Rested 1 day Recumbent bike 10 minutes L8@80rpmHS bench chest press 180x5, 185x4,190x3, 195x3HS seated preacher curls/DB preacher curls 50x12/30sx12, 55x11/30sx12, 60x8/30sx8Lat pull down 120x12,8,8Cable cross chest 120x3x2Treadmill 5 minutes L4@4mph Link to comment Share on other sites More sharing options...
John V Posted August 11, 2018 Author Share Posted August 11, 2018 Skip 3 days Recumbent bike 10 minutes @80rpmL8 Trap bar dead lift 195x12, 205x12, 225x8, 235x8HS leg press450x12, 500x12, 550x8, 600x8HS hack squats 420x12, 470x8x2 Link to comment Share on other sites More sharing options...
John V Posted August 13, 2018 Author Share Posted August 13, 2018 Rested a dayRecumbent bike 10 minutes @L8@80rpmIcarian seated overhead press 80x12,9,6HS bench chest press 180x2,4,4HS seated preacher curls/DB preacher curls50x12,30sx12, 55x8,30sx8, 60x8/30sx8HS decline bench press 140x12,160x8, 170x8Rowing 5 minutes Decline abs bench leg extensions 25x2 Link to comment Share on other sites More sharing options...
John V Posted August 19, 2018 Author Share Posted August 19, 2018 Skipped 5 days gymThursday I loaded, unloaded and stacked 7,500# of groceries in 12-48 lb cases Recumbent bike 10 minutes T80rpm L8 Trap bar dead lift 215x12x2, 235x8x2HS hack squats 330x12, 380x12x2, 430x12HS leg press 450x12, 540x8x2 Link to comment Share on other sites More sharing options...
John V Posted August 20, 2018 Author Share Posted August 20, 2018 Recumbent bike 10 minutes @80rpm L9Lat pull down 110x12, 120x12Icarian seated overhead press 80x10, 90x8HS seated preacher curls 55x12, 65x6Incline bench DB chest press 45x12,7Reverse grip BB curls 50x12, 60x8HS bench chest press 160x5, 180x3 Link to comment Share on other sites More sharing options...
John V Posted August 25, 2018 Author Share Posted August 25, 2018 Skipped 3 days Recumbent bike 10 minutes 80rpmL9 HS leg press 450x12, 540x8x2HS hack squats 420x8x3Icarian seated calf raises 135x12, 180x12x2HS leg curls 70x4, 50x8x2 Link to comment Share on other sites More sharing options...
John V Posted August 27, 2018 Author Share Posted August 27, 2018 Skipped 2 days Recumbent bike 10 minutes @80rpmL9HS bench chest press 160x8, 170x7, 180x4, 185x3, 190x1Icarian seated overhead press 80x7,6,6,5Cable cross chest 100x12x2Lat pull down 110x12, 120x12 Link to comment Share on other sites More sharing options...
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