John Knowlton Posted April 22, 2023 Author Share Posted April 22, 2023 4/21 PM WORKOUT 30 minute walk with wife FAT BAR BENCH 100 x 10 x 3 150 x 10 200 x 5 x 5 not much time tonight 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 24, 2023 Author Share Posted April 24, 2023 4/24 AM GRIP WORK GHP # 1 RGC 50 X 10 GHP # 3 RGC 77 X 5 COC # 2 RGC 96 X 3 GHP # 4 RGC 101 X 1 COC # 2 RGC 105 X 1 GHP # 5 RGC 110 X 1 CPW/GG4 RGC 112 X 1 LEFT HAND ONLY GHP # 4 (RED) RGC 102 X 3 GHP # 4 RGC 101 X 4 GHP # 4 RGC 89 X 4 GHP # 3 RGC 77 X 10 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 GRIP MACHINE 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 WRIST CURL MACHINE 3 UPS AND DOWNS 6 Quote Link to comment Share on other sites More sharing options...
Gripperer Posted April 24, 2023 Share Posted April 24, 2023 Have you closed a CoC 2.5 before and if not, will you go after it? 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 25, 2023 Author Share Posted April 25, 2023 Yes, I have been thinking that will be my next goal. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 25, 2023 Author Share Posted April 25, 2023 PM WORKOUT LAT PULL DOWN 50 x 10 70 x 10 90 x 10 110 x 10 130 x 10 PUSH DOWN 30 x 10 40 x10 50 x 10 60 x 10 70 x 10 BENCH Bar 20 x 3 135 x 10 185 x 10 205 x 10 225 x 10 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 26, 2023 Author Share Posted April 26, 2023 4/25 PM WORKOUT SEATED CABLE CURLS 20 X 20 30 X 20 40 X 20 50 X 20 CABLE ROWS 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 CABLE TRICEP EXTENSIONS 10 X 10 20 X 10 30 X 10 ONE ARM CABLE FLYS 10 X 10 20 X 10 30 X 10 My workouts look a little different yesterday and today because I just finished building and assembling my new cable machine to the power rack and just wanted to run it through its course. Turned out cherry. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 26, 2023 Author Share Posted April 26, 2023 4/26 GRIP DAY GHP # 1 RGC 50 X 20 GHP # 3 RGC 77 X 5 GHP # 4 RGC 89 X 3 GHP # 4 RGC 101X 2 COC # 2 RGC 105 X 1 3 MIN REST GHP # 5 RGC 111 X 1 5 MIN REST CWP/GG4 RGC 112 X 1 3 MIN REST GHP # 5 RGC 111 X 2 (HARD) GHP # 4 (RED) RGC102 X 3 2 MIN REST COC # 2 RGC 96 X 3 1 MIN REST GHP # 4 RGC 89 X 5 NO REST GHP # 3 RGC 77 X 10 NO REST GHP # 2 RGC 68 X 15 NO REST GHP # 1 RGC 50 X 20 GRIP MACHINE 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 PINCH GRIP MACHINE 10 X 1 15 X 1 20 X 1 25 X 1 30 X 1 35 X 1 40 X FAILED GRIP THING # 1 45LBS X 20 EACH HANDLE 65LBS X 20 EACH HANDLE 120LBS X 20 EACH HANDLE GRIP THING # 2 2 SETS OF 100LBS FOR 30 SEC HOLD 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 28, 2023 Author Share Posted April 28, 2023 (edited) 4/28 INCLINE BENCH 100 X 10 120 X 10 130 X 10 140 X 10 160 X 10 180 X 10 200 X 10 And when work got in the way rebuilding a deck on a 40 foot trailer Edited April 28, 2023 by John Knowlton 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 28, 2023 Share Posted April 28, 2023 52 minutes ago, John Knowlton said: 4/28 INCLINE BENCH 100 X 10 120 X 10 130 X 10 140 X 10 160 X 10 180 X 10 200 X 10 And when work got in the way rebuilding a deck on a 40 foot trailer Looking good! I like the Makitas, thats all we use. We even have an impact wrench. That thing has a kick to it. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 1, 2023 Author Share Posted May 1, 2023 Makitas 18v best ever 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 1, 2023 Author Share Posted May 1, 2023 5/1 grip workout GHP # 2 RGC 68 X 10 GHP # 4 RGC 89 X 5 COC # 2 RGC 105 X 2 GHP # 5 RGC 111 X 1 CPW/GG4 RGC 112 X 1 GHP # 4 (RED) RGC 102 X 3 GHP # 4 RGC 101 X 3 COC # 2 RGC 96 X 3 GHP # 3 RGC 77 X 10 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 2, 2023 Author Share Posted May 2, 2023 5/1 PM WORKOUT LAT PULL DOWN 50 X 10 70 X 10 90 X 10 110 X 10 130 X 10 LOW ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 90 X 10 100 X 10 BENT OVER CABLE ROWS 70 X 10 80 X 10 90 X 10 100 X 10 110 X 10 LEG CURL 10 X 10 20 X 1-0 30 X 10 40 X 10 LEG EXTENSION 50 X 20 60 X 20 70 X 20 80 X 20 LEG PRESS 135 X 20 225 X 20 315 X 20 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 2, 2023 Author Share Posted May 2, 2023 5/2 AM WORKOUT INCLINE BENCH 100 X 20 160 X 10 180 X 10 200 X 10 220 X 10 240 X 10 DUMBELL BENCH 45 X 10 50 X 10 55 X 10 60 X 10 70 X 10 DUMBELL SHOULDER PRESS 15 X 10 20 X 10 30 X 10 35 X 10 DUMBELL FRONT AND SIDE RAISES 5 X 20 10 X 20 15 X 20 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 2, 2023 Share Posted May 2, 2023 High volume for AM working. Nice Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 3, 2023 Author Share Posted May 3, 2023 (edited) 5/3 AM GRIP DAY GHP # 2 RGC 68 X 10 GHP # 4 RGC 89 X 5 GHP # 4 RGC 101 X 3 COC # 2 RGC 105 X 1 GHP # 5 RGC 111 X 1 RIGHT HAND ONLY CPW/GG4 RGC 112 X 1 HEAVY GRIP 250 RGC 112 X 1 GHP # 4 (RED) RGC 102 X 4 RIGHT HAND 5 LEFT HAND GHP # 4 RGC 89 X 5 3 MINUTE REST BETWEEN SETS NO REST SETS GHP # 3 RGC 77 X 10 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 PINCH GRIP MACHINE Change handles from a 2 x 4 pinch block to a 3 x 3 pinch block. Some reason it seemed easier. changing the reps scheme to. 10 X 10 15 X 5 20 X 5 25 X 3 30 X 2 35 X 2 40 X 2 45 X 1 LEFT HAND 2 RIGHT HAND GRIP MACHINE 80 X 10 100 X 10 120 X 10 140 X 5 X 5 GRIP THING # 1 20 REPS EACH HANDLE WITH 120LBS 20 REP EACH HANDLE WITH 70LBS 20 REP EACH HANDLE WITH 45LBS GRIP THING #3 2 SETS OF 40 REPS EACH HAND Edited May 3, 2023 by John Knowlton 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 3, 2023 Author Share Posted May 3, 2023 MID DAY DUMBELL CURLS 20 X 20 25 X 10 30 X 10 35 X 10 45 X 6 20 X 10 15 X 10 CONCENTRATION CURLS 35 X 10 X 2 45 X 5 X 2 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 4, 2023 Author Share Posted May 4, 2023 5/3 PM WORKOUT LAT PULL DOWN 60 x 10 70 x 10 80 x 10 90 x 10 100 x 10 110 x 10 LOW ROW 50 x 10 60 x 10 70 x 10 80 x 10 90 x 10 100 x 10 LEG PRESS 200 x 20 x 3 295 x 20 x 3 LEG CURL 10 x 20 20 x 20 30 x 20 LEG EXTENSION 50 x 10 60 x 10 70 x 10 80 x 10 90 x 10 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 4, 2023 Author Share Posted May 4, 2023 5/4 AT WORK WORKOUT DUMBELL BENCH 45 X 10 50 X 10 55 X 10 60 X 10 70 X 10 80 X 10 INCLINE BENCH 200 X 10 220 X 10 240 X 10 260 X 10 280 X 10 300 X 10 DUMBELL SEATED SHOULDER PRESS 20 X 10 25 X 10 30 X 10 35 X 10 45 X 10 DUMBELL FRONT AND SIDE RAISE 5 X 20 10 X 20 15 X 10 TRICEP EXTENSION 10 X 20 15 X 20 20 X 20 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 5, 2023 Author Share Posted May 5, 2023 5/5 HAPPY CINCO DE MAYO AM GRIP WORK GHP # 1 RGC 50 X 20 GHP # 4 RGC 89 X 5 GHP # 4 RGC 101 X 3 COC # 2 RGC 105 X 2 GHP # 5 RGC 110 X 1 GHP# 5 RGC 111 X 1 (ALMOST 2) GHP/GG4 RGC 112 X 1 GHP # 5 RGC 102 X 1 (RED) GHP # 4 RGC 101 X 3 COC # 2 RGC 96 X 4 GHP # 3 RGC 77 X 10 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 GRIP MACHINE 100 X 10 120 X 10 150 X 5 X 5 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 5, 2023 Share Posted May 5, 2023 (edited) 1 hour ago, John Knowlton said: 5/5 HAPPY CINCO DE MAYO AM GRIP WORK GHP # 1 RGC 50 X 20 GHP # 4 RGC 89 X 5 GHP # 4 RGC 101 X 3 COC # 2 RGC 105 X 2 GHP # 5 RGC 110 X 1 GHP# 5 RGC 111 X 1 (ALMOST 2) GHP/GG4 RGC 112 X 1 GHP # 5 RGC 102 X 1 (RED) GHP # 4 RGC 101 X 3 COC # 2 RGC 96 X 4 GHP # 3 RGC 77 X 10 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 GRIP MACHINE 100 X 10 120 X 10 150 X 5 X 5 Happy Cinco De Mayo to you! Nice workout. That ones worthy of a shot of tequila. Edited May 5, 2023 by Blacksmith513 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 5, 2023 Author Share Posted May 5, 2023 5/5 right when I got went in to the gym and did a quick arm workout PUSH DOWN 50 x 10 60 x 10 70 x 10 80 x 10 90 x 10 100 x 10 CABLE CURL 30 x 10 40 x 10 50 x 10 60 x 10 70 x 10 now run through the shower, knock off the days work, and off to Tequila land. everybody have a good and safe night, happy days ,as my grandfather used to say. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 5, 2023 Share Posted May 5, 2023 7 minutes ago, John Knowlton said: 5/5 right when I got went in to the gym and did a quick arm workout PUSH DOWN 50 x 10 60 x 10 70 x 10 80 x 10 90 x 10 100 x 10 CABLE CURL 30 x 10 40 x 10 50 x 10 60 x 10 70 x 10 now run through the shower, knock off the days work, and off to Tequila land. everybody have a good and safe night, happy days ,as my grandfather used to say. Cheers 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 8, 2023 Author Share Posted May 8, 2023 5/8 AM GRIP WORK GHP # 1 RGC 50 X 10 GHP # 3 RGC 77 X 3 GHP # 4 RGC 101 X 1 GHP # 5 RGC 110 X 1 CPW/GG4 RGC 112 X 1 COC # 2 RGC 105 X 3 COC # 2 RGC 96 X 3 GHP # 3 X 77 X 12 GHP # 2 RGC 68 X 20 GHP # 1 RGC 50 X 30 PINCH GRIP MACHINE 20 X 5 30 X 5 40 X 2 45 X 1 (RIGHT HAND ONLY) GRIP MACHINE 100 X 10 X 3 130 X 3 X 3 160 X 1 X 2 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 8, 2023 Author Share Posted May 8, 2023 5/8 MID DAY WORKOUT DUMBELL BENCH 45 X 10 50 X 10 55 X 10 60 X 10 70 X 10 75 X 10 80 X 10 INCLINE BENCH 220 X 10 240 X 10 260 X 10 280 X 10 300 X 10 320 X 10 TRICEP EXTENSION 5 X 20 10 X 20 15 X 20 20 X 20 6 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted May 9, 2023 Share Posted May 9, 2023 Woah thats some solid incline work, strong. Quote Link to comment Share on other sites More sharing options...
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