John Knowlton Posted June 5, 2023 Author Share Posted June 5, 2023 Thanks, Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 5, 2023 Author Share Posted June 5, 2023 6/5 AM WORKOUT GRIPPERS GHP # 1 RGC 50 X 10 GHP # 4 RGC 89 X 5 GHP # 4 RGC 101 X 3 COC # 2 RGC 105 X 1 RIGHT HAND ,2 LEFT HAND GHP # 5 RGC 110 X 1 CPW/GG4 RGC 112 X 1 MID DAY WORKOUT CHEST PRESS 100 X 10 120 X 10 135 X 10 145 X 10 155 X 10 165 X 10 INCLINE PRESS 200 X 20 220 X 20 240 X 20 260 X 20 280 X 20 PEC DEC 80 X 10 90 X 10 100 X 10 110 X 10 STANDING SHOULDER PRESS 70 X10 80 X 10 90 X 10 100 X 10 110 X 10 LEG PRESS 135 X 10 160 X 10 200 X 10 230 X 10 260 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 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 5, 2023 Share Posted June 5, 2023 WOW now thats some volume. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 6, 2023 Author Share Posted June 6, 2023 Pm 30 minute walk with wife 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 6, 2023 Author Share Posted June 6, 2023 6/6 AM WORKOUT SUPPER SET WITH BARBELL CURL AND DUMBELL CURL BARBELL 45 X 15 X 4 DUMBELL 24 X 10 X 4 CABLE CURL 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 LAT PULL DOWN 80 X 15 90 X 15 100 X 10 110 X 10 120 X 10 130 X 10 LOW ROW 150 X 10 140 X 10 130 X 10 120 X 10 110 X 10 CABLE UP RIGHT ROW 20 X 10 30 X 10 40 X 10 50 X 10 CABLE BENT OVER ROW 20 X 10 30 X 10 40 X 10 50 X 10 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 7, 2023 Author Share Posted June 7, 2023 6/7 AM GRIP WORK GHP # 1 RGC 50 X 20 GHP # 4 RGC 77 X 10 GHP # 4 RGC 89 X 5 GHP # 4 RGC 101 X 1 GHP # 5 RGC 110 X 1 GHP # 5 RGC 111 X 1 CWP/GG4 RGC 112 X 1 GHP # 4 (RED) RGC 102 X 3 GHP # 4 RGC 89 X 6 GHP# 4 RGC 77 X 15 MID DAY BENCH BAR 20 X 3 135 X 10 185 X 7 205 X 5 225 X 5 245 X 3 255 X 2 INCLINE PRESS 200 X 20 220 X 20 240 X 40 260 X 20 280 X 20 300 X 30 STANDING SHOULPER PRESS 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 REVERSE GRIP PUSH DOWN 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 LEG PRESS 260 X 10 290 X 10 220 X 10 320 X 10 5 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted June 7, 2023 Share Posted June 7, 2023 Always in awe of the volume and variety of your daily programs. It would take me a week to work that all in... 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 7, 2023 Share Posted June 7, 2023 37 minutes ago, Douglas Carney said: Always in awe of the volume and variety of your daily programs. It would take me a week to work that all in... That’s why we call him Big Bad John 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 8, 2023 Author Share Posted June 8, 2023 6/8 SUPPER SET BARBELL CURL 50 X 15 X 5 CABLE CURL 40 X 10 X 5 DUMBELL CURL 20 X 10 X 5 CONCENTRATION CURLS 30 X 10 X 5 45 X 5 X 5 LAT PULL DOWN 100 X 10 110 X 10 120 X 10 130 X 10 LOW ROW 140 X 10 130 X 10 120 X 10 110 X 10 UP RIGHT ROW 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 BENT OVER ROW 135 X 10 X 2 185 X 10 X 2 205 X 5 X 2 225 X 5 X 2 130 X 10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 9, 2023 Author Share Posted June 9, 2023 (edited) 6/9 AM WORKOUT BENCH BAR X 20 X 3 135 X 5 X 5 INCLINE PRESS 240 X 5 X 5 STANDING SHOULDER PRESS 100 X 5 X 5 PEC DEC 80 X 15 90 X 15 100 X 15 110 X 15 REVERSE GRIP PUSH DOWN 20 X 15 30 X 15 40 X 15 50 X 15 60 X 15 PUSH DOWN 40 X 15 50 X 15 60 X 15 70 X 15 80 X 15 LEG PRESS 230 X 20 250 X 20 300 X 20 325 X 20 350 X 20 380 X 20 GRIP WORK GHP # 1 RGC 50 X 10 GHP # 3 RGC 77 X 10 GHP # 4 RGC 89 X 2 GHP # 4 RGC 101 X 1 COC # 2 RGC 105 X 1 GHP # 5 RGC 110 X 1 (HARD) GHP # 5 RGC 111 X 1 (HARD) CPW/GG4 RGC 112 X 1 LEFT HAND ONLY GRIP MACHINE 80 X 10 100 X 10 120 X 5 130 X 2 140 X 1 150 X 1 160 X 1 170 X 1 LEFT HAND ONLY GRIP THING #1 45 X 20 X 2 EACH HANDLE 95 X 20 X 2 EACH HANDLE GRIP THING # 2 1 MIN HOLD X 2 WITH 100LBS GRIP THING # 3 40 REPS FOR 2 SETS IT looks like a lot, but it went Purdy fast I have a lot to do tonight and did not want to take a chance of missing a workout Edited June 9, 2023 by John Knowlton 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 12, 2023 Author Share Posted June 12, 2023 6/12 AM WORKOUT BENCH BAR X 20 X 3 135 X20 185 X 15 205 X 10 225 X 7 INCLINE PRESS 200 X 15 220 X 15 240 X 15 260 X 15 280 X 15 PEC DEC 90 X 15 100 X 15 110 X 15 120 X 15 130 X 15 MID DAY GRIP WORK GHP # 1 RGC 50 X 10 GHP # 2 RGC 68 X 7 GHP # 3 RGC 77 X 5 GHP # 4 RGC 89 X 3 COC # 2 RGC 96 X 2 GHP # 4 RGC 101 X 1 GHP # 4 (RED) RGC 102 X 1 COC # 2 RGC 105 X 1 GHP # 5 110 X 1 GHP # 5 RGC 111 X 1 CPW/GG4 RGC 112 X 1 AFTER NOON STANPING SHOULDER PRESS 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 130 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 90 X 10 TRICEP EXTENSION 10 X 20 15 X 20 20 X 20 LEG PRESS 250 X 2-0 300 X 20 350 X 20 400 X 20 450 X 20 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 13, 2023 Author Share Posted June 13, 2023 6/13 BARBELL CURL 45 X 15 65 X 15 85 X 15 65 X 10 45 X 20 SEATED DUMBELL CURL 15 X 15 20 X 15 25 X 15 30 X 12 CABLE CURL 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 LAT PULL DOWN 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 UP RIGHT ROW 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 LOW ROW 90 X 10 100 X 10 110 X 10 120 X 10 130 X 10 BENT OVER ROW 135 X 5 185 X 5 205 X 5 225 X 5 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 14, 2023 Author Share Posted June 14, 2023 6/14 AM WORKOUT CHEST PRESS 100 X 20 110 X 20 120 X 20 130 X 20 140 X 20 INCLINE PRESS 180 X 20 200 X 20 240 X 20 260 X 20 PEC DEC 90 X 20 100 X 20 110 X 20 120 X 20 130 X 20 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 90 X 10 TRICEP EXTENSION WITH ROPE 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 14, 2023 Author Share Posted June 14, 2023 MID DAY 6/ 14 GRIP WORK GHP # 1 RGC 50 X 20 GHP # 3 RGC 77 X 10 GHP # 4 RGC 101 X 3 COC #2 RGC 105 X 1 GHP # 5 RGC 111 X 1 STANDING SHOULDER PRESS 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 LEG PRESS 250 X 20 300 X 20 350 X 20 JUST RAN OUT OF GAS Body weight down 15 pounds. Lost some upper body strength. Legs are OK. Just ran out of gas. Feeling tired and weak 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 16, 2023 Author Share Posted June 16, 2023 No work out today just a 45 minute walk with wife 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 16, 2023 Author Share Posted June 16, 2023 6/16 AM WORKOUT PULL UP 3 SETS OF 5 STANDING SHOULDER PRESS 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 DUMBELL FRONT AND SIDE RAISES 5 X 20 10 X 20 15 X 20 INCLINE PRESS 240 X 1-0 260 X 10 280 X 10 300 X 10 320 X 10 PUSH DOWN 30 X 15 40 X 15 50 X 15 60 X 15 70 X 15 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 19, 2023 Author Share Posted June 19, 2023 A gift from my youngest son for Father’s Day’s 7 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted June 19, 2023 Share Posted June 19, 2023 21 hours ago, John Knowlton said: A gift from my youngest son for Father’s Day’s Awesome man looks like the one I used in competition in April very nice unit. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 20, 2023 Author Share Posted June 20, 2023 Father’s Day at my parents house 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted June 20, 2023 Share Posted June 20, 2023 1 hour ago, John Knowlton said: Father’s Day at my parents house thats awesome.. looks like a great place to drink. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 20, 2023 Author Share Posted June 20, 2023 YEP. There is always ice cold COORS LIGHT in the fridge 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 20, 2023 Author Share Posted June 20, 2023 6/20 AM WORKOUT LAT PULL DOWN 70 X 10 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 PU RIGHT ROWS 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 PULL UPS 3 SETS OF 3 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 21, 2023 Author Share Posted June 21, 2023 6/21 AM WORKOUT BENCH BAR 20 X 3 135 X 10 185 X 7 225 X 5 245 X 2 135 X 20 INCLINE PRESS 240 X 5 260 X 5 300 X 5 320 X 5 340 X 5 STANDING SHOULDER PRESS 100 X 10 120 X 7 130 X 7 140 X 7 150 X 7 PEC DEC 50 X 15 60 X 15 70 X 15 80 X 15 90 X 15 LEG PRESS 250 X 20 300 X 20 350 X 20 400 X 20 REVERSE GRIP PUSH DOWN 20 X 20 30 X 20 40 X 20 50 X 20 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 PUSH DOWN WITH ROPE 20 X 10 30 X 10 40 X 10 50 X 10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 21, 2023 Author Share Posted June 21, 2023 MID DAY GRIP WORK HAND GRIPPERS GHP # 1 RGC 50 X 20 GHP # 3 RGC 77 X 5 GHP # 4 RGC 89 X 3 COC # 2 RGC 96 X 2 GHP # 4 RGC 101 X 1 COC # 2 RGC 105 X 1 GHP # 5 RGC 110 X 1 GHP # 5 RGC 111 X FAILED GRIP MACHANE 90 X 10 100 X 10 120 X 7 130 X 5 140 X 3 150 X 2 160 X 1 PINCH GRIP MACHINE WITH 3X3 BLOCK 20 X 10 25 X 5 30 X 3 35 X 2 40 X 1 45 X 1 RIGHT HAND ONLY GRIP THING # 1 2 SETS OF 40 EACH HANDLE WITH 45 LBS 2 SET OF 30 WITH 95 LBS EACH HANDLE GRIP THING # 2 2 30 SEC. HOLDS EACH HAND 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 22, 2023 Author Share Posted June 22, 2023 6/22 AM WORKOUT BARBELL CURL 50 X 15 70 X 10 80 X 6 60 X 10 50 X 10 DUMBELL CURL 20 X 10 25 X 10 30 X 10 45 X 10 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 4 40 X 10 LAT PULL DOWN 150 X 7 140 X 10 130 X 10 120 X 10 110 X 10 UP RIGHT ROW 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 SHOULDER SHURG 100 X 10 120 X 10 130 X 10 140 X 10 150 X 10 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 5 Quote Link to comment Share on other sites More sharing options...
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