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Todays Workout


John Knowlton

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11/11

HAND GRIPPERS 

G.H.P.

#2 

3 sets of 10

#4

10 set of 3

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HAPPY MONDAY

11/14

BENCH

BAR

20X10X3

135X10

205X5

225X5

245X5

265X3

INCLINE PRESS

180X5

200X5

220X5

240X5

260X5

STANDING SHOULDER PRESS

90X5

100X5

110X5

120X5

130X5

DUMBELL SHOULDER PRESS

25X5

30X5

35X5

40X5

45X5

DUMBELL SIDE RAISE

5X10

15X10

15X10

SHOULDER SHURGS

135X20

225X20

315X20

REVERSE GRIP PUSH DOWN

20X15

30X15

40X15

50X15

60X15

PUSH DOWN 

50X10

60X10

70X10

80X10

90X10

HAND GRIPPERS

G.H.P. 

#2

2 SETS OF 10

#4

2 SETS OF 5

#5

3 SETS OF 3 NEG. 10 SEC HOLD

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11/15

DEADLIFT

135X5

225X5

315X5

335X3

355X2

BENT OVER ROW

135X10

155X10

175X10

195X10

205X10

LAT PULL DOWN 

150X10

140X10

130X10

120X10

110X10

BARBELL CURL

45X20

65X15

75X10

85X7

105X5

GRIP WORK

PINCH BLOCKS

 

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44 minutes ago, John Knowlton said:

11/15

DEADLIFT

135X5

225X5

315X5

335X3

355X2

BENT OVER ROW

135X10

155X10

175X10

195X10

205X10

LAT PULL DOWN 

150X10

140X10

130X10

120X10

110X10

BARBELL CURL

45X20

65X15

75X10

85X7

105X5

GRIP WORK

PINCH BLOCKS

 

you must work up a decent sweat with that volume... Nice workout.  Its like you never missed a beat.

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11/16

LEG PRESS

135X20X3

225X20X3

315X20X3

365X20X3

STANDING SHOULDER PRESS

100X5

110X5

120X5

130X5

140X5

INCLINE PRESS

200X5

220X5

240X5

260X5

280X5

CHEST PRESS

135X5

155X5

165X5

205X5

225X5

REVERSE GRIP PUSH DOWN

20X10

30X10

40X10

50X`10

60X10

TRICEP EXTENSION

10X10

20X10

30X10

40X10

50X10

PUSH DOWN

40X10

50X10

60X10

70X10

80X10

GRIP WORK TO FOLLOW

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GRIP WORK

4 SETS OF 20 ON EACH HANDLE WITH 45LBS

(NOT SURE WHAT TO CALL THIS)

Glarge.1497590236_grip3.jpg.6f7e0ca75ac151fd4d2e34ef3e855005.jpg

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GRIP MECHINE 

2 SETS OF 10 WITH 100LBS

120X5

130X5

140X5

150X5

HAND GRIPPERS

G.H.P.

#2

1 SET OF 10

#4

4 SETS 0F 3

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Kind of an ugly workout. Working overtime every day this week.

Today was a 12 hour day. Which left me little time to get a workout in.

After thinking about it I should've went heavier with less reps.

TODAYS WORKOUT

11/17

BENT OVER ROW

3 SETS OF 20 REPS WITH 135LBS

LAT PULL DOWN

3 SETS OF 20 REPS WITH 110LBS

LOW ROW

3 SETS OF 20 WITH 100LBS

BARBELL CURL

3 SETS OF 20 WITH 45LBS

CABLE CURL

3 SETS OF 20 WITH 40LBS

HAND GRIPPERS

G.H.P.

# 4

5 SETS OF 3

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On 11/17/2022 at 9:18 AM, John Knowlton said:

GRIP WORK

4 SETS OF 20 ON EACH HANDLE WITH 45LBS

(NOT SURE WHAT TO CALL THIS)

Glarge.1497590236_grip3.jpg.6f7e0ca75ac151fd4d2e34ef3e855005.jpg

John, how do you use this implement? I've never seen such a device before

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2 hours ago, John Knowlton said:

Kind of an ugly workout. Working overtime every day this week.

Today was a 12 hour day. Which left me little time to get a workout in.

After thinking about it I should've went heavier with less reps.

TODAYS WORKOUT

11/17

BENT OVER ROW

3 SETS OF 20 REPS WITH 135LBS

LAT PULL DOWN

3 SETS OF 20 REPS WITH 110LBS

LOW ROW

3 SETS OF 20 WITH 100LBS

BARBELL CURL

3 SETS OF 20 WITH 45LBS

CABLE CURL

3 SETS OF 20 WITH 40LBS

HAND GRIPPERS

G.H.P.

# 4

5 SETS OF 3

Nothing wrong with this workout at all. We are our own worst critic. Especially since you've been working 12 hours days. They say its smart to ice your hands after doing grip work.

Get your beer ice cool and alternate different hands for every beer. Most importantly dont let your beer get warm.

Edited by Blacksmith513
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Todays workout is dedicated to Blacksmiths513s grandma

11/18

BENCH

BAR 20X3

135X10

225X5

295X3

295X1

INCLINE PRESS

240X5

260X5

280X5

300X5

320X5

STANDING SHOULDER PRESS

90X5

110X5

120X5

130X5

140X5

SEATING DUMBELL SHOULDER PRESS

20X15

25X5

30X5

35X5

45X5

BAR DIPS

3X10

PUSH DOWN

60X10

70X10

80X10

90X10

100X10

REVERSE GRIP PUSH DOWN 

20X10

30X10

40X10

50X10

60X10

TRICEP EXTENISON

30X10

40X10

50X10

60X10

70X10

HAND GRIPPERS

G.H.P.

#2

2 SETS OF 5

#3

2 SETS OF 3

#4

2 SETS OF 2

#5 

2 SETS OF 2 NEGS. 10 SEC. HOLD

C.O.C.

# 1

3 SETS OF 10

To round it off a shot of whiskey and a beer chaser for grandma

 

 

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49 minutes ago, John Knowlton said:

Todays workout is dedicated to Blacksmiths513s grandma

11/18

BENCH

BAR 20X3

135X10

225X5

295X3

295X1

INCLINE PRESS

240X5

260X5

280X5

300X5

320X5

STANDING SHOULDER PRESS

90X5

110X5

120X5

130X5

140X5

SEATING DUMBELL SHOULDER PRESS

20X15

25X5

30X5

35X5

45X5

BAR DIPS

3X10

PUSH DOWN

60X10

70X10

80X10

90X10

100X10

REVERSE GRIP PUSH DOWN 

20X10

30X10

40X10

50X10

60X10

TRICEP EXTENISON

30X10

40X10

50X10

60X10

70X10

HAND GRIPPERS

G.H.P.

#2

2 SETS OF 5

#3

2 SETS OF 3

#4

2 SETS OF 2

#5 

2 SETS OF 2 NEGS. 10 SEC. HOLD

C.O.C.

# 1

3 SETS OF 10

To round it off a shot of whiskey and a beer chaser for grandma

 

 

Strong workout John. Very cool gesture, too!

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1 hour ago, John Knowlton said:

Todays workout is dedicated to Blacksmiths513s grandma

11/18

BENCH

BAR 20X3

135X10

225X5

295X3

295X1

INCLINE PRESS

240X5

260X5

280X5

300X5

320X5

STANDING SHOULDER PRESS

90X5

110X5

120X5

130X5

140X5

SEATING DUMBELL SHOULDER PRESS

20X15

25X5

30X5

35X5

45X5

BAR DIPS

3X10

PUSH DOWN

60X10

70X10

80X10

90X10

100X10

REVERSE GRIP PUSH DOWN 

20X10

30X10

40X10

50X10

60X10

TRICEP EXTENISON

30X10

40X10

50X10

60X10

70X10

HAND GRIPPERS

G.H.P.

#2

2 SETS OF 5

#3

2 SETS OF 3

#4

2 SETS OF 2

#5 

2 SETS OF 2 NEGS. 10 SEC. HOLD

C.O.C.

# 1

3 SETS OF 10

To round it off a shot of whiskey and a beer chaser for grandma

 

 

Thank you so much. Ran out of likes for the day.

Very fitting.. She had a few of those in her life.

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Rare Saturday workout

11/19

BARBELL CURL

45X20

95X10

105X5

65X10

85X7

DUMBELL CURL

45X10

35X10

30X10

25X10

20X10

CABLE CURLS 

30X10

40X10

50X10

60X10

70X10

GRIP THING

4 SETS OF 20 REPS EACH HANDLE WITH 45LBS

GRIP MACHINE

100X5

110X5

120X5

130X5

140X3

150X1

160X1

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Happy Monday

Hard to get moving today

BENCH

BAR 3 SETS OF 20

135 2 SETS OF 10

225 3 SETS OF 5

275 2 SETS OF 3

INCLINE DUMBELL BENCH

35 X 10

45 X 10

50 X10

55 X 10

STANDING SHOULDER PRESS

100 X 5 

120 X 5

140 X 5 

160 X 5 

180 X 5

DUMBELL SHOULDER PRESS

25 X 5

30 X 5

35 X 5

45 X 5

50 X 5

PUSH DOWNS

70 X 10

80 X 10

90 X 10

100 X 10

110 X 5

TRICEP EXTENSIONS

20 X 10

30 X 10

40 X 10

50 X 10

60 X 10

SOME GRIP WORK WITH THE HEAVY DUMBELLS

HAND GRIPPERS

G.H.P.

# 2

2 SETS OF 10

#3

2 SETS OF 5

#4

2 SETS OF 4

image.thumb.jpg.6615a738789e8093e147b42bd78be3ed.jpg

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todays moving day for the gym ,so a short workout

11/22

DEADLIFTS

135X5

225X5

315X5

BENT OVER ROWS

3 SETS OF 10 WITH 155LBE

LAT PULL DOWN

3 SETS OF 10 WITH 120LBE

SHOULDER SHURGS

3 SET OF 20 WITH 135LBS

BARBELL CURLS

45 X 20

2 SETS OF 10 WITH 75LBS

GRIP THING

4 SETS OF 20 WITH EACH HANDLE WITH 45LBS 

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13 minutes ago, John Knowlton said:

todays moving day for the gym ,so a short workout

11/22

DEADLIFTS

135X5

225X5

315X5

BENT OVER ROWS

3 SETS OF 10 WITH 155LBE

LAT PULL DOWN

3 SETS OF 10 WITH 120LBE

SHOULDER SHURGS

3 SET OF 20 WITH 135LBS

BARBELL CURLS

45 X 20

2 SETS OF 10 WITH 75LBS

GRIP THING

4 SETS OF 20 WITH EACH HANDLE WITH 45LBS 

You know, moving all that stuff is a bonus workout. 

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last workout at work

BENCH

BAR

3 SETS OF 20

135 X10

225 X 5

275 X 3

295 X 2

315 X 1

PUSH DOWNS

60 X10

70 X10

80 X10

90 X10

100X10

REAL SHORT TODAY

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11/28

BENCH

BAR

3 sets of 20 reps

135

2 sets of 10 reps

225 5 sets of 5

DUMBELL BENCH

35 X 10

40 X 10

45 X 10

50 X 10

55 X 10

DUMBELL SHOULDER PRESS

20 X 10

25 X 10

30 X 10

35 X 10

40 X 10

REVERSE GRIP PUSH DOWN

20 X 10

30 X 10

40 X 10

50 X10

PUSH DOWN

40 X 10

50 X 10 

60 X 10 

70 X 8

80 X 5

HAND GRIPPERS

G.H.P.

# 2 

2 sets of 10 reps

# 3

2 sets of 5 reps

# 4 

3 sets of 3 reps 

every thing feels heavy today.

Edited by John Knowlton
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22 minutes ago, John Knowlton said:

11/28

BENCH

BAR

3 sets of 20 reps

135

2 sets of 10 reps

225 5 sets of 5

DUMBELL BENCH

35 X 10

40 X 10

45 X 10

50 X 10

55 X 10

DUMBELL SHOULDER PRESS

20 X 10

25 X 10

30 X 10

35 X 10

40 X 10

REVERSE GRIP PUSH DOWN

20 X 10

30 X 10

40 X 10

50 X10

PUSH DOWN

40 X 10

50 X 10 

60 X 10 

70 X 8

80 X 5

HAND GRIPPERS

G.H.P.

# 2 

2 sets of 10 reps

# 3

2 sets of 5 reps

# 4 

3 sets of 3 reps 

every thing feels heavy today.

Its because its a Monday and you probably drank over the weekend..😜

 

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Maybe a little, shotgunning a beer is a family tradition

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11/29

BENT OVER ROW

135 X 5

155 X 5 X 5

LAT PULL DOWN

100 X10 

110 X 10

120 X 10

130 X 8

140 X 6

DEADLIFT WITH 2 INCH BAR

265 X 3 X 3

BARBELL CURL

45 X 15

65 X 10

75 X 7

85 X 5

NO GRIP WORK TODAY

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