a new start

[John V]

16 days off!

Out with L1L2 bulging disk

Treadmill
10 mins
Hurts right hip to jog

HS bench chest press
160x12, 170x8, 175x4

HS seated decline bench press
140x12, 150x8, 160x8

Strive incline chest press
130x10, 135x7, 140x7

Decline bench db skull crushers/decline DB skull crushers
30sx8/30sx8x2

[John V]

Skipped 4 days

Friday
Treadmill
10 minutes
HS seated preacher curls/DB curls
50x12/25x12, 55x12/25x12, 60x8/12x25
Cable cross alternating biceps
50x24,60x8x2
Icarian seated overhead press
90x8x2
Reverse grip BB curls
50x8x2
Lat pull down
100x12, 110x9

[John V]

Skipped 2 days

Treadmill
10 minutes

Incline bench DB bench chest press
50sx12,9,7

Decline bench db skull crushers/decline bench chest press
30sx10,10,10

HS decline seated bench chest press
140x11,9,9

HS bench chest press
140x6, 150x3, 155x3

[John V]

Skipped 2 days

Treadmill
10 minutes

Incline bench DB bench chest press
50sx12,9,7

Decline bench db skull crushers/decline bench chest press
30sx10,10,10

HS decline seated bench chest press
140x11,9,9

HS bench chest press
140x6, 150x3, 155x3

[John V]

Skipped 4 days

Treadmill
10 minutes
HS preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx12, 60x8/30sx8
Seated lat pull down
110x12, 120x10x2
BB reverse grip curls
50x8x3

[John V]

Treadmill
10 minutes 2@4,7@5,1@3.5mph
HS leg press
450x12x2, 500x12x2
HS hack squats
240x12, 330x12x2
Tbar front squats
115x12, 125x12x2
BB front squats
95x8, 105x8

[John V]

Just 6 days in July, least in any month for 3 years?

Started calorie restriction using an app and keeping fat low (+\- 20f/60c/20p)

Skipped 2 days

Thursday

Treadmill 10 minutes
1 min 4mph 8 mins 5mph, 1 min 3.5
Incline bench DB chest press
50sx8,7,6
HS bench chest press
140x12, 160x5, 170x5
HS seated decline bench press 140x12, 150x6,6
Icarian seated over head press
90x4, 80x4x2

Skipped Friday
Treadmill
2 minutes 4mph, 7 minutes 5mph, 1 minute 3.5 mph
HS seated preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx12, 60x7/30sx7
Cable cross alternating biceps curls
50sx24, 60sx20
Reverse grip BB curls
50x10x2
EZ barbell curls
60x10

[John V]

Treadmill
1 minutes 4mph, 8 minutes 5mph, 1 minutes 3.5mph

Tbar front squats
125x12x3
HS hack squats
240x12, 310x12, 360x12
HS leg press
450x12, 540x12x2
Front BB squats
95x12, 105x4

[John V]

Skipped 4 days

Treadmill
2 mins 4mph, 7 minutes 5 mph, 1 minute 3.5
HS bench chest press
160x10, 170x6, 180x4, 190x3
HS seated decline bench press
160x12, 170x6, 180x6, 190x4
Strive incline bench chest press
130x7,7,6,6

[John V]

Skipped 2 days
Treadmill
2 minutes 4mph 7 minutes 5mph 1 minutes 3.5mph
HS seated preacher curls
60x12/30sx12, 65x5/30sx5, 70sx4/30sx4
Reverse grip BB curls
50x12x3
Free motion alternating biceps
50x24, 60x16
Lat pull down
110x12x2

[John V]

Skipped Tuesday

Treadmill
1 minutes 4, 8 minutes 5, 1 minutes 3.5 mph
BB front squats
95x12, 105x12, 115x6
HS hack squats
240x12, 330x12x2
Tbar squats
115x12, 125x12x2
Icarian leg press
450x12x2

[John V]

Skipped 3 days
Treadmill
90 seconds 4mph, 8 minutes 5, 30 seconds 3.5
Strive incline bench chest
135x12, 140x12, 145x5
HS bench chest press
150x7, 160x6, 170x5
HS seated decline bench press
140x12, 150x9, 160x7
Decline bench db skull crushers/db decline bench chest press
30sx8x3/30sx8x3

[John V]

Treadmill
1 minutes 4mph, 8.5 minutes 5.1mph, .5 @3.5
EZ barbell curls
60x12, 70x12x2
Lat pull down
110x12, 120x8x2
Icarian seated over head press
80x12,11,7
Decline ab row
30
HS seated preacher curls
60x8x2, 65x6

[John V]

Skipped 3 days
Friday
Treadmill
1 minutes 4mph, 8 minutes 5.2, 1 minutes 3.5
Front squats
95 x12, 105x8, 115x8
HS 450x12, 500x12x2
HS hack squats
240x12,310x12,360x12

Skipped 2 days

Today

Treadmill
1 minutes 4, 8 minutes 5.2, 1 minutes 3.5mph
DB incline bench chest press
50sx9x2
Decline bench db skull crushers/decline bench chest press
30sx11x2/30sx11,12
HS bench chest press
140x8,150x7
HS seated decline bench press
140x11, 150x9
Cable cross chest
110x8x2

[John V]

Skipped a day
Treadmill
90 seconds 4mph, 7.5 minutes 5.2 mph, 1 minute 3.5
HS seated preacher curls/DB preacher curls
50x12/30sx12, 55x12/30sx8, 60x7/30sx7, 65x5/30sx5
Cable cross alternating biceps
50x12,60x8
Lat pull down
110x8,120x8