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Todays Workout


John Knowlton

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6 minutes ago, John Knowlton said:

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

BEASTMODEEEEEEEEEEEEEEEEEEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!

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BIG GRIP DAY

GRIP MACHINE

10 sets of 10 with 100lbs

GRIP THING

5 sets of 20 with 40lbs each handle

WRIST CRUL MACHINE

up down x4

PNICH GRIP MACHINE

4 sets of 10 with 20lbs

HAND GRIPPERS 

G. H. P.

#4

5 sets of 4

pumped up my forearms

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workouts are kind of up side down sense my work gym had to go.

12/1

BENT OVER ROW

135 X 5 

155 X 5 

175 X 5

195 X 5

215 X 5

DEADLIFT 2 INCH FAT BAR 

265 X 3 X3

PULL UPS

2 SETS OF 5 (hard)

DUMBELL ROWS

80 X 5

90 X 5 

100 X 5

DUMBELL CURLS

30 X 10 X 3

DUMBELL HAMMER CURLS

30 X 10 X 2

 

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12/2

BENCH 

BAR 

3 SET OF 20

2 SETS OF 10 WITH 135

2 SETS OF 5 WITH 225

2 SETS OF 3 WITH 275

DUMBELL BENCH

30 X 10

40 X10

50 X10

60 X10

SEATED 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 X 10

PUSH DOWN 

40 X 10

50 X 10

60 X 10

70 X 8

80 X 5

HAND GRIPPERS

G.H.P.

#2

1 X 10

# 3 

1 X 10

# 4 

1 X 5

# 5 

2 X 3 NEG. 10 SEC. HOLD

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12/5

BENCH 

BAR 20X3

135 10X2

185 10X2

205 10X2

225  5X3

DUMBELL SHOULDER PRESS

20 X10

25 X10

30 X10

35 X10

40 X10

PUSH DOWN

30 X10

40X10

50X10

60X10

70X10

FRONT AND SIDE RAISES

10X10

15X10

20X10

HAND GRIPPERS

G.H.P.

#2 

2 SETS OF 10

# 3

3 SET OF 5

# 4

2 SETS OF 5

#5 

3 SET OF 3 NEG. 10 SEC. HOLD

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12/6

LAT PULL DOWN 

90 X 10

100 X 10

110X 10

120 X 10

130 X 10

140 X 10

2 INCH FAT BAR DEADLIFT

265

5 SET OF 3 (KICKED MY BUT)

DUMBELL CURL'

20 X 10

25 X 10

30 X 10

35 X10

DUMBELL HAMMER CURL

30 X 10 X 3

40 X 5 X 3

THIS GETTING OLD SUCKS

RAN OUT OF GAS

Better day tomorrow just going to work on grip

 

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

12/6

LAT PULL DOWN 

90 X 10

100 X 10

110X 10

120 X 10

130 X 10

140 X 10

2 INCH FAT BAR DEADLIFT

265

5 SET OF 3 (KICKED MY BUT)

DUMBELL CURL'

20 X 10

25 X 10

30 X 10

35 X10

DUMBELL HAMMER CURL

30 X 10 X 3

40 X 5 X 3

THIS GETTING OLD SUCKS

RAN OUT OF GAS

Better day tomorrow just going to work on grip

 

Most guys have more gas the older they get. 🤣

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GRIP DAY

12/7

DUMBELL WRIST CURL

30LB 2 sets of 50 each hand

GRIP MACHINE

100 X 10

110 X 10

120 X 10

130 X 10

140 X 5 

150 X 1

160 X 1 (RIGHT HAND ONLY)

GRIP THING

2 SETS OF 40 EACH HANDLE WITH 45LBS

GRIP THING #2

2 SETS OF 2 HOLD WITH 175LBS

PINCH GRIP MACHINE WITH 2X4 HANDLE

5 X 1

10 X 1

15 X 1

20 X 1

25 X 1

30 X 1

35 X 1

40 X 1 (LEFT HAND ONLY)

WRIST CURL MACHINE

3 SETS OF UP AND DOWNS

HAND GRIPPERS

G.H.P.

# 2 

2 SETS OF 5

HEAVY GRIP 

150 (68)

2 SETS OF 5

G.H.P.

# 3

2 SETS OF 5

HEAVY GRIP

250 (112)

2 SETS OF 2

G.H.P.

#4

2 SETS OF 2

 

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12/8

BENT OVER ROWS

135 X 10 X2

155 X 10 X2

175 X 10 X2

195 X 10 X2

BARBELL CURL

45 X 10

65 X 10

85 X 7

105 X 5

45 X 20

DUMBELL CURL

25 X 8

30 X 7

35 X 5

20 X 10

DUMBELL ROW

80 X 10

90 X 10

100X 10

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12/9

BENCH

BAR

20 X 3

135 X10 X2

185 X 10

225 X 5

245 X 5

265 X 1

225 X 10

135 X 15

STANDING SHOULDER PRESS

45 X 10

95 X 5

115 X 5

135 X 5

DUMBELL BENCH

30 X 10 

35 X 10

40 X 10

45 X 10

50 X 10

REVERSE GRIP PUSH DOWN

20 X 10

30 X 10

40 X 10

50 X 10

PUSH DOWN

40 X 10

50 X 10

60 X 10

70 X 10

80 X 10

GAND GRIPPERS

G.H.P.

#2 

2 SETS OF 10

#4

2 SETS OF 3 NEG 10 SEC HOLD

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12/12

DEADLIFT

135 X 5

155 X 5

175 X 5

195 X 5

215 X 5

225 X 5

LEG PRESS

135 X 20 X 2

225 X 20 X 2

315 X 20 X 2

2 INCH FATBAR DEAD LIFT

265 5 sets of 3 (almost killed me)

 

 

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38 minutes ago, John Knowlton said:

12/12

DEADLIFT

135 X 5

155 X 5

175 X 5

195 X 5

215 X 5

225 X 5

LEG PRESS

135 X 20 X 2

225 X 20 X 2

315 X 20 X 2

2 INCH FATBAR DEAD LIFT

265 5 sets of 3 (almost killed me)

 

 

glad it didnt! You live to work out again tomorrow.

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12/13

BENCH

3 INCH 100LB FAT BAR 

3 SETS OF 20

150 

2 SETS OF 20

DUMBELL SHOULDER PRESS

20 X 10

25 X 10

30 X 10

35 X 10

40 X 10

PUSH DOWN

60

3 SET OF 20

HAND GRIPPERS

G.H.P.

#2

2 SETS OF 10

#5

3 SETS OF NEG 10 SEC HOLD (SEEMS TO BE GETTING EASIER)

 

 

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GRIP DAY

12/14

DUMBELL WRIST CURL

30 LBS

4 SETS OF 20

GRIP MACHINE

100 X 10

110 X 5 

120 X 3

130 X 2 

140 X 1

150 X 1

160 X 1

170 X 1

PINCH GRIP MACHINE

5 X 1

10 X 1

15 X 1

20 X 1

15 X 1

30 X 1

35 X 1

40 X 1

GRIP THING 1

4 SETS OF 20 EACH HANDLE WITH 45 LBS

GRIP THING 2

4 SETS OF HOLDS WITH 175LBS FOR 10 SEC.

WRIST CURL MACHINE

4 UP AND DOWNS

HAND GRIPPERS

G.H.P.

#2 

2 SETS OF 10

# 3

2 SET OF 10

# 4 

2 SETS OF 5

 

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12/15

BARBELL CURL

45 X 20

65 X 15

85 X 8

105 X 3

DUMBELL CURL

45 X 8

40 X 8

35 X 10

30 X 10

25 X 10

STANDING SHOULDER PRESS

45 X 10 X 2

95 X 5

115 X 5

135 X 2

SHOULDER SHURG

135 X 10 X2

225 X 10 X 2

315 X 10

BENT OVER ROW

135 X 5

155 X 5

175 X 5

195 X 5

215 X 5

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12/16

no workout today 

Family time

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12/19

Trying something different

workout before work 

BENCH

3 INCH FAT BAR

100LBS

3 SETS OF 10

150 5 SETS OF 5

SEATED SHOULDER PRESS WITH FAT BAR

100LBS

5 SETS OF 5

PUSH DOWN

60LBS

5 SETS OF 10

After work
HAND GRIPPERS

G.H.P.

#2

2 SETS OF 10

# 3

2 SETS OF 10

#4

2 SETS OF 5

C.O.C

#1

5 SETS OF 10

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Nice. If you can get into the habit of it its a great way to start the day. 

 

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