John Knowlton Posted October 4, 2022 Author Share Posted October 4, 2022 (edited) This is my homemade 3 x 3 bar. It weighs 61 pounds empty. Last night I hit 140 pounds one time with it in. Best I've ever done. Edited October 4, 2022 by John Knowlton 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 4, 2022 Author Share Posted October 4, 2022 (edited) 10/4 DEADLIFT 135X5 225X5 315X5 335X2 365X1 GRIP MACHINE 70X10 100X10 120X5 130X3 140X2 150X1 160X1 170 FAILED X2 4 SETS ON THE WRIST ROLLER BENT OVER ROW 135X10 155X10 175X10 195X10 215X10 LAT PULL DOWN 170X10 160X10 150X10 140X10 130X10 CABLE CURL 20X10 30X10 40X10 50X10 60X10 BARBELL CURL 45X10 65X10 85X10 85X10 65X10 45X10 HAND GRIPPER C.O.C. #1 5 SETS OF 10 Edited October 4, 2022 by John Knowlton 8 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted October 4, 2022 Share Posted October 4, 2022 9 hours ago, John Knowlton said: This is my homemade 3 x 3 bar. It weighs 61 pounds empty. Last night I hit 140 pounds one time with it in. Best I've ever done. Very nice! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 5, 2022 Author Share Posted October 5, 2022 10/5 CHEST PRESS 135X10 155X10 175X10 205X10 225X10 INCLINE PRESS 220X10 240X10 260X10 280X10 300X10 SHOULDER PRESS 75X10 85X10 95X10 105X10 115X10 DUMBBELL PRESS 30X10 35X10 45X10 50X10 55X10 REVERSE GRIP PUSH DOWN 20X15 30X15 40X15 50X15 60X15 PUSH DOWN 50X10 60X10 70X10 80X10 90X10 TRICEP EXTENSION 20X10 30X10 40X10 50X10 60X10 HAND GRIPPERS G.H.P. #2 10X2 #3 3X3 #4 3X3 #5 10SEC.HOLDS NEG 3X3 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 6, 2022 Author Share Posted October 6, 2022 10/6 LEG PRESS 135X3X10 225X3X10 315X3X10 385X3X10 435X3X10 LAT PULL DOWN 100X10 120X10 130X10 140X10 LOW ROW 110X10 120X10 130X10 140X10 150X10 BARBELL SHURG 135X10 225X10 315X10 135X20 DUMBELL CURL 25X10 30X10 35X10 45X10 BARBELL CURLS 45X10 65X10 85X10 105X10 CABLE CURL 30X10 40X10 50X10 60X10 No grip work today 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 7, 2022 Author Share Posted October 7, 2022 10/7 EASY DAY BENCH BAR 3 SETS OF 20 135 2 SETS OF 10 225 5 SETS OF 5 FAT BAR DEADLEFT 250 5 SETS OF 3 PUSH DOWN 50 X10 60X10 70X10 80X10 90X10 INCLINE PRESS 280 5X5 GAND GRIPPERS G.H.P. #2 2 SETS OF 10 #4 2 SETS OF 5 #5 3 SETS OF 3 NEG. 10SEC. HOLD 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 7, 2022 Share Posted October 7, 2022 Friday... hope you are doing some 12 ounce curls! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 8, 2022 Author Share Posted October 8, 2022 You know it .and you Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 10, 2022 Author Share Posted October 10, 2022 10/10 BENCH BAR 20X3 135X3 225X5X5 INCLINE DUMBELL BENCH 45X10 50X10 55X10 60X10 70X10 INCLINE PRESS 220X5 240X5 260X5 280X5 300X5 REVIRSE GRIP PUSH DOWN 20X15 30X15 40X15 50X15 60X15 PUSH DOWN 50X10 60X10 70X10 80X10 90X10 CLOSE GRIP BENCH 135X25X3 GRIP WORK WHEN I GET HOME 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 10, 2022 Share Posted October 10, 2022 43 minutes ago, John Knowlton said: 10/10 BENCH BAR 20X3 135X3 225X5X5 INCLINE DUMBELL BENCH 45X10 50X10 55X10 60X10 70X10 INCLINE PRESS 220X5 240X5 260X5 280X5 300X5 REVIRSE GRIP PUSH DOWN 20X15 30X15 40X15 50X15 60X15 PUSH DOWN 50X10 60X10 70X10 80X10 90X10 CLOSE GRIP BENCH 135X25X3 GRIP WORK WHEN I GET HOME you dont mess around with John How long do your workouts typically last? 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 11, 2022 Author Share Posted October 11, 2022 I spend about 45 to an hour 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 11, 2022 Author Share Posted October 11, 2022 HAND GRIPPERS G.H.P. #2 2x10 #5 4x1 neg. 10sec hold 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 11, 2022 Author Share Posted October 11, 2022 10/11 DEADLIFT 135X5 225X5 315X5 335X3 365X2 LAT PULL DOWN 100X10 110X10 120X10 130X10 140X10 LOW ROW 150X10 140X10 130X10 120X10 110X10 BENT OVER DUMBELL RAISE 10X10 15X10 20X10 GRIP MACHINE 50X10 100X10 120X10 130X7 140X5 150X3 160X2 170X1 BARBELL CURL 45X10 65X10 85X10 105X6 125X4 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 12, 2022 Author Share Posted October 12, 2022 Up early 10/12 3x3 Pinch Bar 60x1 130x2 132.5x1 135x1 140x1 145x failed 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 12, 2022 Author Share Posted October 12, 2022 10/12 BENCH BAR 20X3 135X10 245X5 INCLINE PRESS 260X5 280X5 300X5 320X5 340X5 CHEST PRESS 135X10 155X10 175X10 205X10 225X10 STANDING SHOULDER PRESS 75X10 85X10 90X10 95X10 105X10 DUMBELL SHOULDER SHURG 55X10 60X10 70X10 75X10 80X10 PUSH DOWN 60X10 70X10 80X10 90X10 100X10 TRICEP EXTENSION 30X10 40X10 50X10 60X10 70X10 REVERSE GRIP PUSH DOWN 20X10 30X10 40X10 50X10 60X10 HAND GRIPPERS G.H.P. #2 2 SETS OF 10 #4 2 SETS OF 5 #5 5 SET OF 5 NEG. 10 SEC.HOLD 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 13, 2022 Author Share Posted October 13, 2022 10/13 easy day LEG PRESS 135X3X10 225X3X10 315X3X10 405X3X10 BENT OVER ROW 135X10 155X10 185X10 205X10 225X10 LAT PULL DOWN 160X10 150X10 140X10 130X10 120X10 CABLE CURLS 30X10 40X10 50X10 60X10 70X10 BARBELL CURLS 45X15 65X10 85X5 65X5 45X10 NO GRIP WORK TODAY 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 14, 2022 Author Share Posted October 14, 2022 10/14 short day BENCH BAR 20X3 135X10 225X5 315X1 325X1 335X1 INCLINT PRESS 200X10 220X10 240X10 260X10 280X10 PUSH DOWN 40X10 50X10 60X10 70X10 80X10 TRICEP EXTENSION 20X10 30X10 40X10 50X10 60X10 HAND GRIPPERS G.H.P. #2 10X2 #3 10X1 #5 5X5 NEG. 10 SEC. HOLD 8 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted October 14, 2022 Share Posted October 14, 2022 16 minutes ago, John Knowlton said: 10/14 short day BENCH BAR 20X3 135X10 225X5 315X1 325X1 335X1 INCLINT PRESS 200X10 220X10 240X10 260X10 280X10 PUSH DOWN 40X10 50X10 60X10 70X10 80X10 TRICEP EXTENSION 20X10 30X10 40X10 50X10 60X10 HAND GRIPPERS G.H.P. #2 10X2 #3 10X1 #5 5X5 NEG. 10 SEC. HOLD Damn John you are strong! 1 Quote Link to comment Share on other sites More sharing options...
Lewisg Posted October 15, 2022 Share Posted October 15, 2022 Solid training here, great bench! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 18, 2022 Author Share Posted October 18, 2022 Thanks, no workout Monday (sore shoulders) Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 19, 2022 Author Share Posted October 19, 2022 (edited) 1018 G.D. 90 iron gripper 50x10x2 84x10x2 112x10x2 LAT PULL DOWN 50x10 60x10 70x10 80x10 90x10 100x10 DUMBELL CURL 20x10 25x10 30x10 35x10 40x10 still have shoulder pain Edited October 19, 2022 by John Knowlton 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 19, 2022 Share Posted October 19, 2022 Hope the shoulder pain clears up. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 20, 2022 Author Share Posted October 20, 2022 10/19 no workout today just walked 5 miles 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 21, 2022 Author Share Posted October 21, 2022 No workouts this week trying to workout shoulder pain. just some light grip work. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 22, 2022 Author Share Posted October 22, 2022 10/21 grip work with the GD 90 iron grip short hike went swimming in the ocean today 4 Quote Link to comment Share on other sites More sharing options...
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