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John V

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Everything posted by John V

  1. John V
    5 mins bike Icarian hack squat 90x12x3 Icarian leg press 180x12x3 Hoggan calf raises 170x12x3 Treadmill 20 mins
  2. John V
    Strive incline chest press 135x12x2, 11 Cybex Lat pull down 9x12x3 BB curls 55x12, 65x12x2 Reverse grip BB curls 55x8x3 Free motion cable chest cross 9x12x2
  3. John V
    Front squats 85x12x3 Icarian hack squat 90x12x3 Hoggan calf raises 150x12x3 Icarian leg press 180x12x3 Bike 10 mins
  4. John V
    Skipped Wednesday Superset B x2 Incline bench DB press 40sx12 DB decline Skull crushers/press 25sx12 Superset A HS preacher curls 70x11,10 /DB preacher w/20x12x2 Icarian tbar row 70x12x2 Ab rows leg extensions on inclined board BB reverse grip curl 35x12, 45x12x2
  5. John V
    Skipped Monday Strive incline bench chest press 150x5,5,4 Free motion cable chest cross 110x12x2 Cybex lat pull down 9x12x2 BB reverse curls 35x12, 45x12 BB curls 45x12, 55x12, 65x12 Ab row/leg extensions Icarian tbar rows 70x12x2
  6. John V
    Skipped 4 days with work labor Thrive Incline chest press 150x8,7,8,7 Inverted BOSU tree climbers interspersed between above 50x3 Front squats 85x12x4 Decline ab rows, incline leg extensions x2 interspersed w/squats DB concentration curls each side 30sx8x4 Cybex lat pull down 9x12
  7. John V
    Skipped Sunday and Monday Strive incline chest bench press 140x11x3,10 Front squats 85x12x3 Deadlifts 155x12,11 BB reverse curls 35x12, 45x12x2 BB curls 55x12x3, 65x12 Hoggan calf raises 170x12x2
  8. John V
    Skipped Friday Strive incline chest bench press 135x13, 140x13, 145x12, 150x12 Ab bench row and extensions, bird dog interspersed w/ above DB Arnold press 30sx8x5 Cable cross chest offset foot 10x12x4 Lat pull down 9x2
  9. John V
    Skipped Wednesday Superset HS biceps preacher curl, DB preacher curls, Icarian tbar row 65x12, 25x9, 65x12 65x12, 25x7, 65x12 Superset DB incline bench press, decline DB skull crushers, decline chest press 40sx13, 25sx12, 25sx12 40sx13, 25sx12, 25sx12 Ab row, leg extensions Deadlifts 165x12x2
  10. John V
    Front squats 95x12x3 Icarian hack squat 120x8x3 Icarian leg press 180x12x3 Hogan calf raises 170x12x3
  11. John V
    BB reverse curls 35x12, 45x12,10 BB curls 45x12, 55x12x2 Strive incline bench chest press 135x12, 10, 7 Cybex lat pull down 9x12, 10, 8 Free motion cable chest cross double shuto 9x12x3
  12. John V
    Skipped Friday Strive incline bench chest press 135x12, 140x12, 145x12, 150x12, 155x12 Ab board rows/extensions x2 Thrive lat pull down 9x12x2, 8x12x3 Free motion chest cable cross, alternating offset foot 10x12x5 OR 6
  13. John V
    Skipped Wednesday with work labor Reverse curls 55x12, 65x12,8 BB curls 65x12, 75x8, 9 BB clean 85x12x3 Arnold DB press 25sx12x3 Free motion 2 hand double shuto offset foot 90x12x3 In 14 months I've added 3/4" to my biceps and 1" to my thighs. My waist is 1" bigger and I'm 20 lbs heavier. After losing 10 lbs in a week a few weeks ago my weight has stabilized maintaining strict portion control and macronutrient tracking. I try to stay around 2k calories and over 100 gms protein.
  14. John V
    Deadlifts 125x12, 175x12x3 Ab board extensions and rows Concentration DB curls each side 25x12, 30x12,8,8 Arnold DB press 25x12x4 Strive incline bench chest press 130x10,8,8,9
  15. John V
    Front squats 95x12, 105x12, 115x12, 125x6 Icarian leg press 180x12, 230x12x3 Icarian hack squats 90x12x4 Hoggan calf raises 130x12, 150x12x3
  16. John V
    Skipped Saturday Strive incline bench chest press 135x12x2, 11 Cybex lat pull down 9x12, 11, 12 BB reverse curls 35x12, 45x12x2 BB curls 45x12, 55x12x2 Ab incline board rows, leg extensions Arnold DB press 20sx12, 25sx12x2
  17. John V
    Reverse BB curls 35x12, 45x12, 55x12 BB curls 55x12, 65x12, 75x12 Ab leg extensions and rowing x2 amongst above Thrive incline bench chest press 130x12, 135x12, 140x9 Cybex lat pull down wide overhand 9x12, 10x8,5 Free motion cable chest cross offset foot 10x12, 11x12x2 DB concentration curls each side 25x12x2, 10 18 gym workouts in October Weight holding steady above 200 lbs. on +/-2k calories w/100+ gms protein
  18. John V
    Reverse BB curls 35x12, 45x12, 55x12 BB curls 65x12x3 Ab board extensions/row x3 mixed with above Thrive incline bench chest press 130x12x3 Cybex lat pull down 9x12x3 Free motion Cybex cable chest cross 10x12x3
  19. John V
    Front squats 95x12x3 Icarian hack squats 90x12x3 Icarian leg press 180x12x3 L5 step up w/2 15 lb kettles (30#) 15 each side x3 Hoggan calf raise 110x12, 130x12, 150x12 Bike 5 mins
  20. John V
    Reverse BB curls 35x12, 55x12x2 Incline board ab leg extensions between above sets 30, 20, 20 BB Curls 55x12, 65x12x2 Thrive incline bench chest press 135x9,6, 130x6x2 Cybex lat pull down close underhand 9x12x3 Rowing 5 mins
  21. John V
    Skipped Friday, exhausting upper body workout on my vegetable truck Saturday Front squats 12x0, 12x95x2 Calf raises 11x95, 115, 135 Icarian Leg press 180x12, 230 Icarian hack squats 110x8, 8, 12 Hoggan calf raises 110x12, 130x12, 150x12 Bike 5 mins
  22. John V
    Skipped Wednesday Strive incline bench chest press 135x12x2, 140x10 Cyber lat pull down 10x10,9,8 Free motion cable cross chest offset foot, 10x12x2, 11x9 BB curls 55x12x2, 65x12 Icarian Tbar row 70x12x3
  23. John V
    Reverse BB curls 55x12x2 BB curls 65x12x2 DB concentration curls, each side 30x9x2 Strive incline bench chest press 140x11x2 Cybex lat pull down 100x9, 8 Decline ab row, incline leg extensions Free motion cable cross chest offset foot each side 10x12 Rowing 5 mins
  24. John V
    Front squats 85x12x3 Deadlifts 135x12x3 Icarian Hack squats 90x12x3 Icarian leg press 180x12x3 Hogan calf raise 90x12x2,110x12 Precor cross ramp trainer 5 mins 164mhr!
  25. John V
    Reverse BB curls 45x12x2 BB curls 65x12x2 Strive incline bench chest press 150x5x2 Cybex lat pull down 10x10,9 Free motion cable cross chest offset feet 10x12x2 DB concentration curls 25x12x2 Hammer curls 25sx24x2 DB incline bench 35sx12x2
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