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John V

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Everything posted by John V

  1. Hey Robert. Seems pretty quiet here. No?
  2. Wow! I’m fat, but a LOT stronger than a year ago! I can’t believe it.
  3. Rested a day Recumbent bike 10 minutes 80rpm@L9 Tbar front squats 125x12, 135x12, 145x12 HS leg curls 50x12,8,8 Icarian seated calf raises 135x12x3 HS hack squats 330x12x3
  4. Skipped 2 days Recumbent bike 10 minutes @80rpmL9 HS bench chest press 160x8, 170x7, 180x4, 185x3, 190x1 Icarian seated overhead press 80x7,6,6,5 Cable cross chest 100x12x2 Lat pull down 110x12, 120x12
  5. Skipped 3 days Recumbent bike 10 minutes 80rpmL9 HS leg press 450x12, 540x8x2 HS hack squats 420x8x3 Icarian seated calf raises 135x12, 180x12x2 HS leg curls 70x4, 50x8x2
  6. Recumbent bike 10 minutes @80rpm L9 Lat pull down 110x12, 120x12 Icarian seated overhead press 80x10, 90x8 HS seated preacher curls 55x12, 65x6 Incline bench DB chest press 45x12,7 Reverse grip BB curls 50x12, 60x8 HS bench chest press 160x5, 180x3
  7. Skipped 5 days gym Thursday 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, 235x8x2 HS hack squats 330x12, 380x12x2, 430x12 HS leg press 450x12, 540x8x2
  8. Rested a day Recumbent bike 10 minutes @L8@80rpm Icarian seated overhead press 80x12,9,6 HS bench chest press 180x2,4,4 HS seated preacher curls/DB preacher curls 50x12,30sx12, 55x8,30sx8, 60x8/30sx8 HS decline bench press 140x12,160x8, 170x8 Rowing 5 minutes Decline abs bench leg extensions 25x2
  9. Skip 3 days Recumbent bike 10 minutes @80rpmL8 Trap bar dead lift 195x12, 205x12, 225x8, 235x8 HS leg press 450x12, 500x12, 550x8, 600x8 HS hack squats 420x12, 470x8x2
  10. Rested 1 day Recumbent bike 10 minutes L8@80rpm HS bench chest press 180x5, 185x4,190x3, 195x3 HS seated preacher curls/DB preacher curls 50x12/30sx12, 55x11/30sx12, 60x8/30sx8 Lat pull down 120x12,8,8 Cable cross chest 120x3x2 Treadmill 5 minutes L4@4mph
  11. Skipped 3 days Recumbent bike 10 minutes L7 80rpm HS leg press 450x12x3 HS hack squats 420x8x3 HS calf raises 135x12, 170x12x2 HS leg curls 50x12x3 Treadmill 10 minutes L4@4mph
  12. 12 gym days in July Skipped 2 days Wednesday Rowing 5 minutes 80 watts Recumbent bike 5 minutes 80 rpm L7 Decline DB skull crushers/ decline DB bench press 30sx12/12x2 Icarian seated overhead press 80x9x2 Strive incline bench chest press 130x8,11 Lat pull down 120x12x2 Cable cross alternating biceps 45x12, 60x12 HS bench chest press 180x3x2
  13. Today Turned 59 yesterday Rowing 5 minutes Recumbent bike 5 minutes @L7@8rpm Tbar squats 135x12, 145x12x2 HS hack squats 255x12x3 HS leg press 360x12, 450x12 Icarian seated calf raises 135x12 HS leg curls 50x12x2
  14. Precor recumbent bike 10 mins 80 rpm L9-7 HS bench chest press 180x6,4,3 Lat pull down 120x12, 130x8x2 EZ barbell curls 60x12x2, 170x5 cable cross chest 110x8x2
  15. Rested 2 days Rowing 5 mins Treadmill 5 minutes 4mph L4 HS leg press 450x12x3 HS hack squats 330x12x3 Deadlifts 205x8,8,4 Icarian seated calf raises 135x12x3
  16. Precor decline bike 10 mins L9-6 80rpm HS bench chest press 140x12, 160x6, 170x3, 175x3, 180x2 HS preacher curls/DB preacher curls 45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x7/30sx7 BB reverse grip curls 50x12x3 Lat pull down 120x8x2 Icarian seated overhead press 70x8x2
  17. Skipped 5 days Treadmill 10min@4mphL4 Tbar front squats 135x12x3 HS hack squats 330x12x12 HS leg curls 50x12x3 Icarian seated calf raises 135x12x3 HS leg press 360x12x3
  18. Treadmill [email protected],[email protected] Decline bench DB scull-crushers/decline DB bench chest press 30sx9/9,9/9,6/6 Icarian seated overhead press 70x8x3 HS bench chest press 160x3x3 Lat pull down 110x12x3
  19. Skipped a day Treadmill 10 minutes 9.5@4mphL4, [email protected] Tbar squats 135x12x3 HS leg curls 60x8,8,6 HS leg press 450x12x3 HS hack squats 420x8x3
  20. Treadmill 9.5 minutes @5.4 [email protected] cool down HS HS seated preacher curls/DB curls 45x12/30sx12, 55x1230sx12, 60x830sx8 BB reverse grip curls 50x12, 60x8x2 Icarian seated chest press 80x12, 90x6,6
  21. Treadmill 9.5 minutes @5.3, .5 minute @3.5 cooldown Squats 95x12, 105x12, 115x12 Deadlifts 205x8,4 HS leg press 450x8x2
  22. Treadmill [email protected] [email protected] DB incline bench chest press 25x12,30x12,35x12,40x6,5 Lat pull down 120x12,8,8 HS decline chest press 140x12,7,6 Decline abs rowing 20
  23. Use an app to track macros and calories. 20f, 60c,20p is a good starting point. Due higher repetition sets 12-15. I’m guessing 2,500 calories is a reasonable target for your size and age. Add calories when you lift, reduce when not.
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