John V

Hey Robert.

Seems pretty quiet here. No?

Thanks Robert.

Wow! I’m fat, but a LOT stronger than a year ago! I can’t believe it.

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

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

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

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

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

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

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

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

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 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

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

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

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

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

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

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

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

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

Treadmill 9.5 minutes @5.3, .5 minute @3.5 cooldown

Squats

95x12, 105x12, 115x12

Deadlifts

205x8,4

HS leg press

450x8x2

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

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.