John V

I love Tbar squats, going down to elbows on knees

Saturday 8/21 Icarian Leg press 180x12, 270x12, 320x8x2 BB Deadlifts 205x8x2 Icarian seated calf raises 90x12, 125x11, 135x8x2 Icarian hack squats 240x12, 290x8x2 Wednesday 8/31 Skipped 10 days with an infected leg from wasp attack HS bench chest press 160x8,6, 170x2x2 Cross cable chest 12x5x2 Incline bench DB chest press 40sx5,4,4 Seated HS chest press 90x12, 140x6x2 Icarian seated chest press 100 Fail 80x4,2 Row 5 mins Saturday BB deadlifts 185x8, 205x8x2 BB front squats 95x8, 105x8x2 Seated Icarian calf raises 80x12, 105x12, 130x8x2 Tbar front squats 90x12, 115x8x2 Icarian leg press 180x12, 230x12x2 Today Sun September 4 Supersets HS preacher curls/DB preacher curls 55x12/25sx12, 65x8/25x12, 70x5/25x12 BB reverse grip curl 40x8,8,5 BB EZ bar curl 50x12, 60x8x2 Super sets Decline bench skullcrushers/decline chest press 25sx12x3 Lat pull downs 110x12, 120x8x2

Skipped 2 days EZ barbell curls 60x12, 70x8x3 Supersets decline bench DB skullcrushers/chest press 25sx12/12x3 Lat pull downs 130x8,140x8x2 Reverse grip BB curls 50x7,5,4 HS 2 hand preacher curls/DB preacher curls 70x5/25x8x2 Cable cross bicep alternating curls 5x12, 7x12, 9x12

Skipped Saturday Icarian seated chest press 70x12, 90x12, 100x5 HS flat bench press 140x7, 160x5, 165x4 HS seated chest press 160x8, 170x6, 180x4 Cable cross chest 120x5x2 Incline bench DB chest press 35sx8x2 Lat pull downs 120x12, 130x8 Cable cross twist 120x12x2

Skipped 2 days Lifted 5k lbs 2x @ work yesterday (25 lb cases) Trap bar deadlifts 195x8, 215x8, 235x8x3 Tbar front squats 115x8, 125x8, 135x8x3 HS hack Squats 240x8, 290x8x3

Saturday Icarian leg press 180x12, 270x8, 320x8x2 HS hack squats 200x12, 250x8, 270x8x2 Icarian seated calf raises 80x12, 115x8, 125x8x2 Bike 5 mins 90 rpm Skipped 2 days Today HS seated chest press 160x8, 180x8, 190x4 HS flat bench chest press 160x8, 170x4, 180x3 DB incline bench chest press 40sx8,8,7 Cable cross chest 120x5x2 Superset Decline bench DB triceps extensions/chest press 25sx12/12x2 Lat pull downs 120x8, 130x8, 140x8

Skipped 3 days Superset HS 2 hand preacher curls/ 1 arm/DB preacher curls 70x8,8,4/25x8x3 EZ bar standing curls 50x12, 60x12, 70x5 Reverse grip BB curls 50x8,6,5 Lat pull down 120x12, 130x8x2 Cross cable standing alternating bicep curls 8x12, 9x8x2

Only 8 days in July. 10 days off! Longest rest in about 2 years. HS seated chest press 140x12, 160x12, 180x5 Incline bench DB chest press 35sx8x2, 40sx8 HS flat bench chest press 140x8, 150x5, 155x4 Lat pull down 130x8, 140X8x2

Skipped 4 days with some heavy labor HS hack squats 240x8, 290x8, 340x8 Tbar squats 125x8, 135x8, 145x8 Seated calf raises 105x8, 115x8, 125x8 BB Deadlifts 205x8x2 Bike 5 mins 90 rpm Icarian Leg press 270x8x3

Skipped 2 days 1 arm standing DB curls 30x8x2, 35x8R/7L Super set decline bench DB triceps extensions/chest press 25sx8x2, 30sx8 Cable cross twist each side 12x8, 13x8, 14x8 Super set HS 2 arm preacher curls/1 arm DB curls 50x8/25x8, 60x8/25x8, 65x8/25x8 Reverse grip BB curls 40x8x2, 50x8x2

Skipped yesterday Deadlifts 205x8x2, 215x8 Tbar deadlifts 115x8, 125x8x2 Icarian seated calf raises 90x8, 125x8x2 HS hack squats 240x8, 290x8x2

Skipped 6 days Tuesday HS bench chest 160x8, 170x6, 180x4, 185x3 Cable cross chest, offset foot 11x8x2, 12x5x2 Lat pull down 120x8, 130x8, 140x8, 150x3 EZ bar curls 50x12, 60x12, 70x3,8

Skipped Monday Icarian Leg press 270x8x2, 320x8x2, 340x8 HS hack squats 220x8, 270x8x2, 290x8x2 Icarian seated calf raises 125x8x2, 160x8

Skipped Saturday HS bench chest press 160x8, 170x6, 175x4 Cable cross chest w/offset foot 11x8x2, 12x7x2 HS seated chest press 180x8, 190x8, 200x7 Incline bench DB chest press 40sx6,6,8

Superset HS 2 hand preacher curls/ 1 arm DB preacher curls L/R 70/25x8x2, 75/25x4/8 BB reverse grip curls (slow down) 40x8x3 Supersets DB decline bench skullcrushers/chest press 25sx12x3 Precor lat pull down 120x12,130x8x2 EZ BB curls 50x12, 60x12, 70x7

Skipped Wednesday Thursday Super set Tbar squats/suspension hand grip 1 leg body weight squats on bosu each side 125x8/8x3 Icarian seated calf raises 135x8x3 HS hack squat 240x8, 310x8, 360x8 Precor leg press 180x8, 270x8, 360x8 Only 11 gym days in June, but doing legs and lowering reps while increasing weight has meant better gain.

Skipped 3 days Saturday Suspension grip bosu knee touches 2x8x3 Inverted bosu tree climbers 50x3 Tbar squats 135x8x3 Icarian seated calf raises 135x8x3 Skipped Sunday and Monday HS bench chest press 160x8, 170x6, 175x5 Incline bench DB chest presses 40sx8x3 Cable cross chest w/offset foot 110x8x2 Precor Lat pull down 100x12, 110x12, 120x12 Standing DB curls w/reverse 30sx8x3 Supersets Decline bench DB triceps extensions/ chest press 25sx12x2

Lat pull down 100x8, 120x8, 140x7 Incline bench DB curls 40sx8, 45sx8x2 Superset HS 2 hand preacher curls to 1 arm DB curls (each side, left then right) 70x8/30x3, 70x7/25x8, 70x7/25x8 HS bench 140x8, 160x7, 170x4 Reverse grip BB curls 40x8x2

Thanks for asking. I've been pretty consistent for about a 22 month run at this point. I switched things up a lot a few months back and enjoy the results.

Skipped Sunday Tbar squats 100x8, 110x8, 125x8 BB deadlifts 185x8, 195x8, 200x8 Icarian seated calf raises 115x8, 120x8, 125x8 HS hack squat 160x8, 180x8, 200x8

Skipped Friday Saturday HS bench presses 160x8, 165x7, 170x5, 175x3 DB incline bench press 40sx8x4 Cable cross chest each side offset foot 11x8x2, 12x3/2 2 hand HS preacher curls 45x8, 55x8, 60x8, 65x4 BB reverse grip curls 40x8x4

Skipped 3 days Thursday Front squats 135x5x3 HS hack squats 240x8x3 Icarian seated calf raises 90x8x3 Trap deadlifts 210x8x3

Skipped Saturday Seated Lat pull down 120x8, 130x8, 140x8 Tbar squat row 80x8x4 Cable cross shoulder 45x8, 50x8, 60x8, 70x8 Cable cross twist each side 70x8, 80x8, 90x8 HS bench 180x3, 185x3, 190x2 DB alternating hammer curls each side 30sx8, 35sx8, 40x8,6 EZ barbell curls 50x8x2, 60x8x2 25 sets (3 double sets)

Skipped Friday Front squats 135x6x4 Trap deadlifts 210x8x4 seated Calf raises 90x8,8,12 100x12 HS Hack squat 190x8, 300x8x2