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Post by JK-ice on Nov 29, 2016 3:06:00 GMT -5
Friday November 25th 2016
reverse grip bench press 165 x 10 165 x 6 165 x 6
hammer curls 40 x 8 35 x 6 30 x 10
overhead cable triceps extensions 80 x 16 80 x 14 80 x 12
preacher curls 50 x 15 50 x 10 40 x 12
rope pushdowns 60 x 12 50 x 10 40 x 10
DB concentration curls 20 x 15 20 x 12 17.5 x 12
Monday November 28th
DB bench press 50 x 12 110 x 7 90 x 8 75 x 10
DB incline bench 70 x 4 55 x 8 55 x 6 55 x 6 50 x 8 50 x 8
T-bar rows 145 x 12 145 x 9 120 x 12
bench press isometrics 5 sec hold bottom, 5 sec hold top 175 x 3 175 x 2 175 x 2
push ups 6 sets
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Post by JK-ice on Nov 30, 2016 0:37:42 GMT -5
Tuesday November 29th 2016
box squats - high bar 135 x 12 225 x 5 295 x 3 335 x 1 365 x 1 385 x 1 375 x 1 315 x 4
45ยบ hypers 90 x 12 90 x 8 90 x 8
seated leg curls 150 x 18 150 x 12 150 x 12
low pulley rows 180 x 12 165 x 10 165 x 10 165 x 8
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Post by JK-ice on Dec 4, 2016 15:28:38 GMT -5
December 1st 2016
DB shoulder press
50 x 12 85 x 5 70 x 8 55 x 8
DB lateral raises 25 x 12 25 x 10 25 x 9 20 x 10 20 x 10
Rear delt machine 130 x 17 130 x 12 130 x 12 130 x 10 120 x 10
Chest supported rows 90 x 15 90 x 12 90 x 10
DB shrugs 100 x 14 80 x 15 80 x 15
December 2nd
Reverse grip bench 165 x 14 165 x 10 165 x 6
Hammer curls 40 x 10 35 x 8 30 x 10
Overhead triceps cable extensions 80 x 18 80 x 12 80 x 12
Preacher curls 50 x 16 50 x 10 40 x 10
triceps rope pushdowns 60 x 12 50 x 10 40 x 10
DB concentration curls 20 x 17 20 x 12 20 x 12
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Post by JK-ice on Dec 10, 2016 0:14:37 GMT -5
Monday December 5th 2016
Bench press paused 95 x 10 135 x 10 185 x 5 215 x 7 215 x 5 185 x 8 135 x 8 135 x 8 135 x 7 135 x 7 135 x 7 135 x 7 135 x 8
T-bar rows 145 x 15 145 x 10 120 x 12
two sets of push ups
Tuesday December 6th
box squat - high bar 135 x 10 225 x 5 295 x 3 325 x 1 365 x 1 395 x 1 380 x 1 315 x 5 315 x 4
45 degree hypers 100 x 8 100 x 6 100 x 5
seated leg curls 165 x 14 165 x 10 150 x 12
low pulley rows 180 x 12 165 x 10 150 x 10
Thursday December 8th
DB shoulder press 50 x 10 85 x 7 70 x 8 70 x 8
DB lateral raises 30 x 10 25 x 10 25 x 8 20 x 12 20 x 12 20 x 10
Rear delt machine 130 x 18 130 x 15 130 x 12 130 x 12 130 x 12
Chest supported rows 115 x 16 115 x 10 90 x 10
DB shrugs 100 x 15 100 x 10 90 x 10
Friday December 9th
Reverse grip bench 95 x 10 175 x 12 175 x 6 175 x 4 135 x 7
Hammer curls 45 x 5 40 x 6 35 x 7
1 arm overhead tricep extension 25 x 15 was aggravating my right shoulder
overhead rope triceps extensions 80 x 14 80 x 12
preacher curls 50 x 18 50 x 12 40 x 10
rope pushdowns 60 X 10 50 X 10 40 X 12
DB concentration curls 25 x 12 20 x 12 20 x 12
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Post by JK-ice on Dec 15, 2016 0:09:25 GMT -5
Monday December 12th 2016
Bench press - paused 45 x 10 135 x 10 195 x 3 225 x 6 225 x 4 185 x 8 185 x 6 155 x 8 155 x 7 155 x 7 155 x 7 155 x 6 155 x 6
T-bar rows 140 x 16 140 x 10 115 x 12 115 x 10
Tuesday December 13th
Front squat 135 x 10 185 x 5 225 x 5 225 x 6 225 x 4
high bar squats - 315 x 5
front squat - 225 x 5
low pulley rows 180 x 14 165 x 10 150 x 10
seated band leg curls - blue band 50 35 35 35 35
abs on lat pulldown 90 x 20 90 x 10 90 x 9
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Post by JK-ice on Jul 3, 2017 3:50:59 GMT -5
Hey guys, been out of it for a while, this time got a training partner to make sure things stay going
Monday June 26th fist workout in a several months
Body weight: 150 lbs
Upper body Bench press T n G 45x15 95x12 135x8 185x10 185x7 185x4
Dips 20 12 9 9 9
DB shoulder press 30x17 30x12 30x10 30x9 30x9
DB incline triceps extensions 20x12 20x9 20x8 15x12 15x10
DB side raises 20x16 20x12 20x10 20x8 20x8
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Post by JK-ice on Jul 3, 2017 3:59:13 GMT -5
Wednesday June 28th
Squats 135x12 225x21 one really long set that slowed to huffing and puffing at about 14
Pull ups fatter grip 14 6 5 5 4 4 4 4 4 4
DB reverse flies 15x18 15x15 15x14 15x12 15x12 15x12 15x12 15x12 15x12 15x12
Hammer curls 40x7
Preacher curls 50x16 50x8 50x8
Incline DB curls 15x15 15x12 15x10
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Post by JK-ice on Jul 3, 2017 4:09:33 GMT -5
Thursday June 29th 2017
Upper body
Close grip bench 45x15 95x12 135x17 135x8 135x6
Dips 21 9 8
Military press 60x17 60x10 60x10
DB triceps extensions 20x10 20x10 15x13 15x10 15x10
Cable flies 50x16 50x10 50x8 40x10 40x9
DB upright rows 30x14 30x11 30x10 30x10 30x10
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Post by Cormac on Jul 3, 2017 10:02:30 GMT -5
Nice to have you back man.
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