a new start

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John V
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Posts: 1591
Age: 58
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Re: a new start

#1216 Postby John V » Thu Mar 23, 2017 7:22 pm

Skipped 3 days

HS leg press
450x12, 500x12x2
HS hack squats
240x12, 330x12x2
Icarian seated calf raises
135x12, 170x12x2
BB deadlifts
225x8,5,5
Decline ab bench rowing
20
Incline bench leg extension
20
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1217 Postby John V » Sun Mar 26, 2017 2:08 pm

Skipped 2 days

HS bench chest press
140x12, 160x12, 170x5
Strive incline bench chest
130x8, 135x5, 140x5
HS seated decline bench press
140x12, 150x9, 160x7
Incline DB bench chest press
40sx5x3
Rowing
5 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1218 Postby John V » Thu Apr 06, 2017 6:17 pm

Skipped 2 days

Wednesday 3/29

HS curls/ DB curl
45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x7/30sx12
Lat pull down
110x12, 120x8x2
Rowing
5 minutes
Icarian seated over head press
80x9,7

11 days in march
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1219 Postby John V » Thu Apr 06, 2017 7:39 pm

29m31s minutes treadmill
1mile flat 5 mph
1/2 mile level 5 incline 3.5 mph
1/2 mile flat 3.5 mph
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1220 Postby John V » Sun Apr 09, 2017 12:24 pm

Skipped 2 stiff days

Tbar squats
125x12, 135x12
Front squats
95x12, 115x10
Ab bench decline row
30
Ab bench incline leg extension
30
Icarian leg press
450x12, 500x12
Recumbent bike
5 mins
HS hack squats
240x12, 290x12
Treadmill
3.5 mph 10 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1221 Postby John V » Fri Apr 14, 2017 7:53 pm

Skipped 4 days
Unloaded 3 tons of -48 lb cases yesterday

Today
Treadmill
1/2 ml @ 5mph 6 mins
HS bench chest press
140x12, 160x22, 170x6
HS decline bench chest press
140x12, 150x8, 160x&
Cable cross chest
110x12x2
Lat pull down
110x12, 120x10x2
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1222 Postby John V » Sat Apr 15, 2017 5:40 pm

Today
Treadmill
4mph 7 mins increasing incline
HS preacher curls/DB preacher curls
50x12/25sx12, 55x12/25sx12, 60x8/25sx12, 65x7/25sx12
BB reverse grip curls
40x8x3
Decline bench DB skull crushers/DB decline press
25sx12/12x3
Rowing
5 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1223 Postby John V » Fri Apr 21, 2017 11:15 pm

Skipped 5 days

Rowing
10 minutes
Treadmill
15 minutes
HS bench chest press
140x12, 160x11, 170x9, 180x4, 185x2, 190x2
Icarian seated overhead press
80x10, 90x5x4
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1224 Postby John V » Sun Apr 23, 2017 4:58 pm

Skipped Saturday

EZ bar BB curls
50x12, 60x12, 70x8x3
Lat pull down
120x8x3
Cable cross alternating biceps curls
100x12, 110x8
Decline bench DB skull crushers/decline press
30sx12x2
Reverse grip BB curls
40x12,8
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1225 Postby John V » Tue Apr 25, 2017 9:23 pm

Skipped Monday

Treadmill 8 mins
1 minute 3.5 mph, 5 mins 3.5 mph, 1 min 5.5 mph, 1 mins 3.5 mph

Strive Incline bench chest press
135x12, 140x12, 145x10, 150x6, 155x5
HS decline bench chest press
110x12, 130x12, 140x12, 150x12, 160x7
Rowing
5 minutes
Cable cross chest
100x12x2
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1226 Postby John V » Thu Apr 27, 2017 8:37 pm

Skipped Wednesday

Rowing
5 minutes
Icarian vertical chest press
100x12, 110x8
HS flat bench chest press
160x12, 180x4, 190x2
Tbar squats
125x12x2
Lat pull down
110x12, 120x12
Cable cross chest
110x12x2
HS decline bench chest press
140x12, 160x12
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1227 Postby John V » Mon May 01, 2017 2:34 pm

Skipped 2 days

Yesterday
Treadmill
10 minutes
HS preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx12, 60x10/30sx12, 65x7/30sx12
EZ bar curls
70x8x2
Reverse grip BB curls
40x12, 50x8

10 gym days in April

Today
Rowing
5 minutes hard!
DB incline bench chest press
40sx12, 45sx12x2
Decline bench DB skull crushers/decline DB chest press
30sx11/11x2
HS flat bench chest press
130x12, 150x5, 160x5, 165x6
HS decline bench chest press
140x12, 160x12, 165x12
Treadmill
16 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1228 Postby John V » Fri May 05, 2017 8:46 pm

Skipped 3 days
Treadmill
10 mins
EZ barbell curls
70x12,12,8
BB reverse grip curls
40x12,12,8
Lat pull down
110x8, 120x8x2
Cable cross alternating biceps
100x12x2
Icarian seated over head press
90x8x2
Rowing
5 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1229 Postby John V » Sun May 07, 2017 12:54 pm

Skipped Saturday

Treadmill
10 mins
Dumbbell incline bench chest press
40sx12, 45sx12, 50sx7,8
HS bench chest press
140x11, 160x6, 170x5, 175x5
HS seated decline bench chest press
140x12, 160x9, 170x8, 175x6
Rowing
5 minutes
an evolving primate

User avatar
John V
Elephant
Posts: 1591
Age: 58
Joined: Fri Aug 24, 2007 6:35 am
Location: Cleveland, Ohio
Contact:

Re: a new start

#1230 Postby John V » Mon May 08, 2017 5:09 pm

Today

Treadmill
10 minutes
Front BB squats
95x12, 105x8, 115x8
HS hack squats
240x12, 290x12x2
Icarian seated leg press
360x12x3
Tbar front squats
110x12x3
an evolving primate


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