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Skipped 2 days

 

Treadmill 10 minutes

Incline bench DB chest press

50sx12,8,8

Lat pull down

120x12,8,8

Icarian seated overhead press

80x8x3

HS seated curls/seated DB preacher curls

50x12/30sx12, 55x8/30sx8, 60x7/30sx7

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  • 1 month later...

Skipped 2 months and ate like a hog, drinking plenty of beer too. This is the longest rest I’ve had from the gym in a few years. I started tracking my macros and limiting calories 10 days ago. Staying under 1800 calories and trying for 20/60/20 f/c/p

 

Gym scale mid day 224#

 

Treadmill

9.5@5mph 1/2 minute cool down at 3.5

Deadlift

225x5,5,4

HS bench chest press

180x5,4,3

EZ barbell curls

70x8x3

Icarian seated overhead press

70x8,8,4

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Precor decline bike 10 mins L9-6 80rpm

HS bench chest press

140x12, 160x6, 170x3, 175x3, 180x2

HS preacher curls/DB preacher curls 45x12/30sx12, 50x12/30sx12, 55x12/30sx12, 60x7/30sx7

BB reverse grip curls

50x12x3

Lat pull down

120x8x2

Icarian seated overhead press

70x8x2

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Today

Turned 59 yesterday

 

Rowing 5 minutes

Recumbent bike 5 minutes @L7@8rpm

Tbar squats

135x12, 145x12x2

HS hack squats

255x12x3

HS leg press

360x12, 450x12

Icarian seated calf raises

135x12

HS leg curls

50x12x2

Edited by John V
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12 gym days in July

 

Skipped 2 days

Wednesday

 

Rowing 5 minutes 80 watts

Recumbent bike 5 minutes 80 rpm L7

Decline DB skull crushers/ decline DB bench press

30sx12/12x2

Icarian seated overhead press

80x9x2

Strive incline bench chest press

130x8,11

Lat pull down

120x12x2

Cable cross alternating biceps 45x12, 60x12

HS bench chest press

180x3x2

Edited by John V
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Rested 1 day

 

Recumbent bike 10 minutes L8@80rpm

HS bench chest press

180x5, 185x4,190x3, 195x3

HS seated preacher curls/DB preacher curls 50x12/30sx12, 55x11/30sx12, 60x8/30sx8

Lat pull down

120x12,8,8

Cable cross chest

120x3x2

Treadmill 5 minutes L4@4mph

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Rested a day

Recumbent bike

10 minutes @L8@80rpm

Icarian seated overhead press

80x12,9,6

HS bench chest press

180x2,4,4

HS seated preacher curls/DB preacher curls

50x12,30sx12, 55x8,30sx8, 60x8/30sx8

HS decline bench press

140x12,160x8, 170x8

Rowing 5 minutes

Decline abs bench leg extensions 25x2

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Skipped 5 days gym

Thursday I loaded, unloaded and stacked 7,500# of groceries in 12-48 lb cases

 

Recumbent bike

10 minutes T80rpm L8 Trap bar dead lift

215x12x2, 235x8x2

HS hack squats

330x12, 380x12x2, 430x12

HS leg press

450x12, 540x8x2

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Recumbent bike

10 minutes @80rpm L9

Lat pull down

110x12, 120x12

Icarian seated overhead press

80x10, 90x8

HS seated preacher curls

55x12, 65x6

Incline bench DB chest press

45x12,7

Reverse grip BB curls

50x12, 60x8

HS bench chest press

160x5, 180x3

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