Blacksmith513 Posted March 23 Share Posted March 23 4 minutes ago, John Knowlton said: 3/23 Rear Saturday morning workout guess that’s one way to get your cns fired up nice one today have fun at party 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 25 Author Share Posted March 25 3/25 AM WORKOUT BENCH BAR 20 X 3 135 X 20 185 X 15 205 X 10 225 X 5 245 X 5 265 X 5 275 X 5 285 X 3 DUMBELL BENCH 60 X 10 70 X 10 75 X 10 90 X 3 (SHOULDER PAIN) DUMBELL FLY 15 X 10 20 X 10 25 X 10 30 X 10 35 X 10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 25 Author Share Posted March 25 3/25 MID DAY GRIP WORK COC # T, 10 x 1 COC # .5, 7 x 1 COC # 1, 5 x 1 COC # 1.5, 3 x 1 COC # 2 RGC 96 2 x 1 COC # 2 RGC 105 1 x 1 GHP # 5, RGC 110 1 x 1 (not to bad) CPW/GG4 RGC 112 1x 1 10 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 26 Author Share Posted March 26 3/26 AM WORKOUT BENT OVER ROW 135 X 10 185 X 10 205 X 10 225 X 10 235 X 6 LAT PULL DOWN 90 X 10 100 X 10 110 X 10 120 X 10 130 X 10 CABLE UP RIGHT ROW 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 LOW ROW 130 X 10 140 X 10 150 X 10 160 X 10 170 X 10 STRIGHT ARM PUSH DOWN 10 X 10 20 X 10 30 X 10 40 X 10 DUMBELL ROW 90 X 10 X 3 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 27 Author Share Posted March 27 3/27 AM WORKOUT REVRISE CURL 20 X 20 30 X 20 40 X 20 50 X 20 60 X 14 PEACHER CURL 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 PUSH DOWN 40 X 15 50 X 15 60 X 15 70 X 10 80 X 10 DUMBELL TRICEP EXTENSION 15 X 20 20 X 20 25 X 20 30 X 20 35 X 20 DUMBELL HAMMER CURL 20 X 10 25 X 10 30 X 10 35 X 10 40 X 10 ONE ARM STANDING TRICEP EXTENSION 10 X 10 20 X 10 30 X 10 40 X 5 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 SKULL CRUSHER 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 28 Author Share Posted March 28 3/28 AM WORKOUT DUMBELL SIDE RAISE 15 X 20 20 X 20 25 X 12 30 X 10 35 X 10 STANDING BARBELL PRESS 45 X 10 115 X 5 135 X 5 145 X 5 155 X 5 CABLE UP RIGHT ROW 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 DUMBELL SHOULDER PRESS 20 X 15 25 X 15 30 X 10 35 X 10 40 X 10 BENT OVER DUMBELL RAISE 10 X 10 15 X 10 20 X 10 25 X 10 30 X 10 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29 Author Share Posted March 29 3/29 AM WORKOUT I really hate to make excuses. Today was supposed to be leg day, but for some reason my knees decided to say no. So something a little different. Three 4-minute rounds on the rogue echo bike. As$ kicker. GRIP WORK COC # T, 20 X 1 COC#, .5 5 X 1 COC # 1.5 5 X 1 COC # 2, RGC 96 3 X 1 COC # 2 RGC 105 2 X 1 CPW/GG4 RGC 112, 1 X 1 GRIP MECHINE 100 X 10 110 X 7 120 X 5 130 X 3 140 X 2 150 X 1 160 X 1 170 X 1 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 29 Share Posted March 29 41 minutes ago, John Knowlton said: 3/29 AM WORKOUT I really hate to make excuses. Today was supposed to be leg day, but for some reason my knees decided to say no. So something a little different. Three 4-minute rounds on the rogue echo bike. As$ kicker. GRIP WORK COC # T, 20 X 1 COC#, .5 5 X 1 COC # 1.5 5 X 1 COC # 2, RGC 96 3 X 1 COC # 2 RGC 105 2 X 1 CPW/GG4 RGC 112, 1 X 1 GRIP MECHINE 100 X 10 110 X 7 120 X 5 130 X 3 140 X 2 150 X 1 160 X 1 170 X 1 Hope the knees feels better soon. Still killed it today. Happy Friday 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29 Author Share Posted March 29 thanks, just a bad Morring, (old man aches and pains) Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 1 Author Share Posted April 1 4/1 AM WORKOUT DEADLIFT 135 X 5 225 X 5 275 X 5 325 X 5 375 X 1 325 X 2 275 X 3 225 X 4 135 X 5 LEG PRESS 100 X 20 200 X 20 300 X 20 350 X 20 400 X 20 LEG CURL 10 X 15 20 X 15 30 X 15 40 X 10 50 X 10 LEG EXTENSION 70 X 20 80 X 20 90 X 20 100 X 20 110 X 20 Monday morning Deadlifts are tough. but felt good, not as strong has I liked to be . 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 2 Author Share Posted April 2 4/2 AM WORKOUT BENCH BAR 20 X 3 135 X 10 155 X 10 185 X 10 205 X 10 225 X 10 235 X 10 255 X 10 275 X 8 Cut it a little short today. Had to do some gym maintenance. Need to build two racks. One for the pinch blocks and another for some standard weight plates. 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 2 Author Share Posted April 2 4/2 GRIP WORK COC#T, 20 X 1 COC # .5, 10 X 1 COC # 1, 7 X 1 COC # 1.5, 5 X 1 COC # 2 RGC 96, 3 X 1 COC # 2 RGC 105, 2 X 1 COC # 2 CHOCKED RGC 101, 5 SET OF 2 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 3 Author Share Posted April 3 4/3 AM WORKOUT LAT PULL DOWN 70 X 10 90 X 10 110 X 10 130 X 10 150 X 10 STANDING SHOULDER PRESS 45 X 10 65 X 10 95 X 10 115 X 10 135 X 10 UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 LOW ROW 100 X 10 120 X 10 140 X 10 160 X 10 180 X 10 DUMBELL SHOULDER PRESS 20 X 10 25 X 10 30 X 10 35 X 10 40 X 10 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 4 Author Share Posted April 4 4/4 AM WORKOUT SEATED DUMBELL CURL SUPPER SET WITH LYING TRICEP EXTENSITONS 20 X 10/10 25 X 10/10 30 X 10/10 35 X 10/10 40 X 10/10 CABLE CURL 20 X 20 30 X 20 40 X 20 50 X 15 60 X 7 PUSH DOWN 30 X 20 40 X 20 50 X 20 60 X 20 70 X 20 REVERSE CURL 20 X 15 30 X 15 40 X 15 50 X 15 60 X 12 TRICEP EXTENSION 20 X 20 30 X 20 40 X 20 50 X 20 60 X 20 DUMBELL HAMMER CURL 15 X 20 20 X 20 25 X 20 30 X 20 35 X 20 Headed down south for a couple of days. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 4 Share Posted April 4 2 minutes ago, John Knowlton said: 4/4 AM WORKOUT SEATED DUMBELL CURL SUPPER SET WITH LYING TRICEP EXTENSITONS 20 X 10/10 25 X 10/10 30 X 10/10 35 X 10/10 40 X 10/10 CABLE CURL 20 X 20 30 X 20 40 X 20 50 X 15 60 X 7 PUSH DOWN 30 X 20 40 X 20 50 X 20 60 X 20 70 X 20 REVERSE CURL 20 X 15 30 X 15 40 X 15 50 X 15 60 X 12 TRICEP EXTENSION 20 X 20 30 X 20 40 X 20 50 X 20 60 X 20 DUMBELL HAMMER CURL 15 X 20 20 X 20 25 X 20 30 X 20 35 X 20 Headed down south for a couple of days. Nice workout enjoy John! 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 6 Author Share Posted April 6 4/6 Todays Workout Grippers and Beer 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 6 Share Posted April 6 4 minutes ago, John Knowlton said: 4/6 Todays Workout Grippers and Beer Now that’s my kind of work out John! enjoy your much earned time off. 2 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted April 6 Share Posted April 6 51 minutes ago, John Knowlton said: 4/6 Todays Workout Grippers and Beer This post needs more than a "like" button. More like two thumbs up... 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 8 Author Share Posted April 8 4/7 not sure if water aerobics with a beer in my hand counts as a workout or not. But it was fun. 4 Quote Link to comment Share on other sites More sharing options...
SOCK BOY Posted April 8 Share Posted April 8 On 3/29/2024 at 8:58 PM, John Knowlton said: thanks, just a bad Morring, (old man aches and pains) I hear you on that. At least you did something. Looked a hard sess. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 8 Author Share Posted April 8 4/8 early morning walk back at the room COC #2 Chocked RGC 101 5 sets of 3 some band work maybe hit the hotel gym later 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 10 Author Share Posted April 10 4/9 AM WORKOUT Hotel gym 3 sets each last set to failure Leg Extension Leg Curl chest press leg press Shoulder press Dumbell curl super set with tricep extension low row dumbell hammer curl cable tricep extension cable curls bent over row deadlifts on a smith machine hotel gym is ok and then down to the pool for some 16oz curls 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 10 Share Posted April 10 10 hours ago, John Knowlton said: 4/9 AM WORKOUT Hotel gym 3 sets each last set to failure Leg Extension Leg Curl chest press leg press Shoulder press Dumbell curl super set with tricep extension low row dumbell hammer curl cable tricep extension cable curls bent over row deadlifts on a smith machine hotel gym is ok and then down to the pool for some 16oz curls nice one 1 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted April 10 Share Posted April 10 13 hours ago, John Knowlton said: 4/9 AM WORKOUT ... hotel gym is ok and then down to the pool for some 16oz curls 3 hours ago, Blacksmith513 said: nice one 16oz curls by the pool sound especially good...enjoy, John! 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 10 Author Share Posted April 10 (edited) 4/10 Grip work COC #2 choked RGC 101 3 sets of 3 above parallel 3 sets of 4 from parallel 2 sets of 2 below parallel off to pool for some activities with my wife. The view from our room Edited April 10 by John Knowlton 5 Quote Link to comment Share on other sites More sharing options...
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