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15 January gym visits

 

Skipped Wednesday

 

HS seated preacher curls/DB curls

50x12/30sx12, 60x12/30sx12, 65x8/30sx8

Concentration curls

30sx8,8,7

Cable cross alternating biceps curls

60x8x2

Reverse grip BB curls

40x8x3

Edited by John V
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  • 2 weeks later...

last week

DB incline bench chest press

45sx12,12,9

 

HS seated decline bench press

140x12,160x12,170x4

 

HS bench chest press

160x7, 170x5,4

 

Icarian seated over head press

80x9,8,7

 

Cable cross chest

110x12x2

 

Ab row/extensions

 

 

 

Today

 

HS preacher curls/DB preacher curls

50x12/30sx12, 55x11/30sx12, 60x12/30sx9, 65x7/30sx7

 

Lat pull down

110x12x3 (groin strain in first set )

 

Icarian seated preacher curls

50x12, 60x9

 

Icarian seated over head press

80x11,7

 

Treadmill

4 mph 1 mile, 3.5 mph 1 mile 32m24sToday

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Thursday

HS bench press, HS decline bench, Strive incline bench, seated overhead press

 

Skipped Friday

 

Today

 

HS preacher curls/DB preacher curls

55x12/30sx12, 60x12/30sx12, 65x7/30sx7

Cable cross alternating biceps curls

50x12, 60x12

Lat pull down

110x12, 120x12x2

BB reverse grip curls

40x12x2

Rowing

5 mins

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Skipped 2 days

 

Monday

 

DB incline bench chest

40sx12, 45sx12x2

HS bench chest press

160x8,4,4

Icarian seated bench chest press

90x8x3

Strive incline bench chest

110x8,115x6,120x7

Rowing

5 minutes

HS decline chest press

90x12, 110x12, 130x12

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Skipped 4 days

 

Ez bar curls

50x12x2

DB concentration curls

35sx4x2

Cable cross alternating biceps curls

50x12, 60x12

Decline bench rowing

Incline bench leg extension

Reverse grip BB curls

50x12,8

Lat pull down

110x12, 120x12

Icarian seated over head press

90x7,8

Rowing

5 minutes

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Yesterday

 

HS bench chest press

140x12, 160x12, 180x5, 190x4

HS seated decline bench press

140x12, 160x12, 170x12, 180x7

Strive incline bench chest press

130x9, 135x8, 140x8, 145x

 

 

Today

 

HS seated preacher curls/DB preacher curls

55x12/30sx12, 60x12/30sx12, 65x5/30sx8

Lat pull down

110x12, 120x12,8

Cable cross alternating biceps curls

45x12, 50x12, 60x8

Treadmill

1 mile in 15 mins

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  • 2 weeks later...

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

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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

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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

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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

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