John Knowlton Posted November 12, 2022 Author Share Posted November 12, 2022 Thanks 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 12, 2022 Author Share Posted November 12, 2022 11/11 HAND GRIPPERS G.H.P. #2 3 sets of 10 #4 10 set of 3 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 15, 2022 Author Share Posted November 15, 2022 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 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 16, 2022 Author Share Posted November 16, 2022 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 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 16, 2022 Share Posted November 16, 2022 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. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 16, 2022 Author Share Posted November 16, 2022 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 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 17, 2022 Author Share Posted November 17, 2022 GRIP WORK 4 SETS OF 20 ON EACH HANDLE WITH 45LBS (NOT SURE WHAT TO CALL THIS) G 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 17, 2022 Author Share Posted November 17, 2022 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 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 18, 2022 Author Share Posted November 18, 2022 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 6 Quote Link to comment Share on other sites More sharing options...
matek Posted November 18, 2022 Share Posted November 18, 2022 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) G John, how do you use this implement? I've never seen such a device before 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 18, 2022 Share Posted November 18, 2022 (edited) 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 November 18, 2022 by Blacksmith513 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 18, 2022 Author Share Posted November 18, 2022 You are so right Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 18, 2022 Author Share Posted November 18, 2022 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 6 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted November 19, 2022 Share Posted November 19, 2022 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! 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 19, 2022 Share Posted November 19, 2022 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. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 19, 2022 Author Share Posted November 19, 2022 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 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 22, 2022 Author Share Posted November 22, 2022 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 8 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 22, 2022 Author Share Posted November 22, 2022 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 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 22, 2022 Share Posted November 22, 2022 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. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 22, 2022 Author Share Posted November 22, 2022 It sure feels like it 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 23, 2022 Author Share Posted November 23, 2022 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 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 28, 2022 Author Share Posted November 28, 2022 (edited) 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 November 28, 2022 by John Knowlton 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 28, 2022 Share Posted November 28, 2022 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.. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 28, 2022 Author Share Posted November 28, 2022 Maybe a little, shotgunning a beer is a family tradition 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 29, 2022 Author Share Posted November 29, 2022 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 6 Quote Link to comment Share on other sites More sharing options...
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