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John V

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Everything posted by John V

  1. John V
    Skipped 4 days 9 gym days in February HS bench 140x8x2 HS seated chest press 140x8x2 Strive incline bench chest press 140x2, 130x4, 120x6 Free motion chest cross 9x12x4 Press ups Cybex lat pull down 9x12x2 Bird dog Front BB squat 95x6x3
  2. John V
    Skipped 2 days Front squats 85x12x3 Cobra HS flat bench chest press 110x12, 130x8,7 Strive incline bench chest press 130x8, 135x6,5 Cybex lat pull down 9x12, 10x12x2 Leg press 180x12x2
  3. John V
    Skipped 2 days HS seated chest press 110x12x2, 130x12 HS bench 140x8,7,6 Strive incline bench chest press 130x8x3 Cross cable offset foot 10x12x2 Cybex lat pull down 9x12x3 BB reverse curls 45x12, 55x12 BB curls 55x12x2
  4. John V
    Skipped Saturday Super set DB incline bench press 35sx12, 12, 11 Decline DB skullcrushers/chest press 25sx12, 12, 9 Cobra pose press ups, bird dog pose DB Arnold press 25sx12x3 BB reverse curls 45x12x2, 55x12 BB curls 55x12x3
  5. John V
    Skipped three days HS bench press 90x12, 140x8,7 HS seated chest press 90x12 140x8,7,7 Strive chest press 130x2, 115x8 Cybex lay pulldown 10x12,8,8 Cobra poses and bird dog poses HS preacher curls 45x12x2, DB 25sx12x2 Front squats 85x8x3 Bike 10 mins
  6. John V
    Skipped 2 days Front squat 85x12x3 10 cobra poses HS bench 120x12,11 Strive incline bench chest press 140x12,10 Cybex lat pull down underhand close 9x12x2 HS seated chest press 90x12, 140x8,7 DB incline bench press 30sx10,12 Precor hybrid 10 mins
  7. John V
    skipped 4 days HS chest press 90x12, 110x12x2 Incline bench DB press 40sx7,7,6 BB reverse curls 55x12,13 BB curls 55x12, 65x12x2 Strive incline bench chest press 130x8 135x6 Cybex lat pull down wide grip to chest 9x12,11 Bike 10 mins
  8. John V
    Skipped Saturday HS seated wide grip chest press 90x12, 140x12, 180x8,4 HS bench 90x12, 160x4, 140x4 Strive incline bench chest press 130x6,6,6 Cybex lat pull down 9x12,8 BB curls 55x12, 65x12
  9. John V
    Strive bench 140x8,8,7 Cybex lat pull down 10x10,7,6 BB reverse curl 45x12, 55x9x2 BB curls 55x12x2, 65x12 Chest cross cable 9x12x2 Chest cross double shuto 5x12, 6x12 Bike 5 mins Treadmill 10 mins
  10. John V
    Skipped Monday Strive incline bench chest press 135x12,8,8 Cyber lat pull down 9x12,8,8 Free motion cable cross chest w/offset foot 9x12x4 Bike 5 mins Arnold DB seated press 25sx12x2 Hammer alternating DB curls 25sx12x2 Treadmill 10 mins
  11. John V
    Cybex lat pull down wide grip to chest 9x12x2 Strive incline bench press 135x12,10 BB reverse curls 45x12x2 BB curls 55x12x2 DB seated Arnold press 25x12x2 Free Motion cable chest cross w/offset foot 9x12x2 Only 8 gym days in January
  12. John V
    9 days rest (longest since coming back to gym 17 months ago) Strive incline bench chest press 135x12,9 Chest pull cross offset foot 9x12x2 Lat pull down 9x12x2 BB reverse curl 45x12x2 BB curls 55x12x2 Seated Arnold DB press 25x12x2
  13. John V
    Skipped Thursday Friday Saturday DB incline bench 35sx12x3 Press ups pointer pose between above and below sets DB curls w/reverse 30sx12x3 Cybex lat pull downs 8x12x3 Rowing 5 mins
  14. John V
    Skipped Monday Tuesday L2 step up 20 each side w2x25 kettles twice Bird dogs 40sx2 each side Press up stretches Strive Bench chest press 135x11,9,7 Free motion cable chest cross 9x12x2 1 offset foot BB reverse curl 45x12, 55x12 BB curls 55x12x2 Cybex lat pull down 9x12x2 5 mins bike 168-170 BPM HR!
  15. John V
    Skipped Saturday Strive Incline bench chest press 140x8,4 Free motion chest pulley Offset foot 9x12,10x12 Cybex lat pulldown 9x12, 10x8 Reverse BB curls 45x12, 55x12 BB curls 55x12, 65x12 Icarian Hack squat 90x12x2 Icarian leg press 180x12x2 Hoggan calf raises 170x12,190x12
  16. John V
    Cybex lat pull down 9x12,12,11 Cobra, bird dog Strive chest incline press 150x9, 155x5x2 Arnold DB presses 25sx12x3 Concentration DB curls 25sx12,12,11 Rowing 3 mins Treadmill 10 mins 4 mph 4 incline
  17. John V
    Saturday and Sunday off Strive chest press bench 135x12, 140x12, 145x12, 150x11 Bird dog and cobra poses intermixed Cybex lat pull down 10x7,8,8,6 Arnold DB press 25sx12x4 Reverse grip BB curls 45x12x4 BB curls 55x12x4
  18. John V
    2 weeks off for bulging disk L1/L2 Incline bench chest press 3 sets Bird dog 30sx2x3 Walking against and to pulley with ab belt forward, back, sides Chest cross offset foot 3x12 Reverse BB curls 12x45, 12x55 BB curls 55x12,65x12x2 Arnold press 25x12x3
  19. John V
    Skipped Monday Thrive chest press incline bench 135x12, 140x10, 145x9, 150x6, 155x3 2 bird dog poses in between above BB reverse curls 45x12, 55x12x4 BB curls 65x12x5
  20. John V
    Five days off w/ left lumbar strain Strive incline chest press bench 150x12,11,10 155x6 Cybex lat pull down close angled grip 9x12,11,8 10x6 BB reverse curls 55x12, 65x12,8,8 BB curls 65x12x2, 75x8x2 Rowing 5 mins
  21. John V
    (Made it in to gym 16 times is November BTW) Rowing 5 mins Strive incline bench press 140x12,11,8 Arnold DB presses 30sx8x2,10 Concentration DB curl each side 30x12x2,9 BB reverse curls 55x12, 65x8x2 Ab bench leg extensions declined rows 5 mins rowing
  22. John V
    Icarian leg press 230x12x2 Smith machine back squat 90x12, 140x8 Icarian hack squat 90x12, 140x9 Hoggan calf raises 190x12, 210x12
  23. John V
    Skipped Friday BB curls 55x12, 65x12, 75x12, 85x5 BB reverse curls 55x12x2 Strive incline bench chest press 130x12, 135x12,10,8,6
  24. John V
    Icarian leg press 180x12, 230x12x2 Hack squats 90x12x3 Hoggan calf raises 170x12
  25. John V
    Skipped 2 days row 10 mins Cable chest cross 20x12x2 Thrive inclined chest bench 140x6x2 Reverse grip BB 45x12x2 BB curls 65x12x2
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