John Knowlton Posted February 21 Author Share Posted February 21 I'm sure Washington DC is a lot like the Bay Area in California. Everybody's worried about getting their feelings hurt or hurting someone else's feelings. That's why crime is so rampant out here. My opinion. I don't want to hurt anybody's feelings 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 22 Author Share Posted February 22 2/22 AM WORKOUT DEADLIFT 135 X 5 225 X 5 315 X 5 365 X 1 385 X 1 405 X 1 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 LAT PULL DOWN 80 X 10 90 X 10 100 X 10 110 X 10 120 X 10 130 X 10 140 X 7 STANDING SHOULDER PRESS 45 X 10 65 X 10 85 X 10 105 X 10 FRONT DUMBELL RAISE 10 X 10 15 X 10 20 X 10 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted February 22 Share Posted February 22 Strong deadlifting and all around. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 22 Author Share Posted February 22 2/22 GRIP WORK COC # T RGC 62 2 SETS OF 10 COC # .5 RGC 69 1 SET OF 5 COC # 1 RGC 73 1 SET OF 3 COC # 1.5 RGC 93 1 SET OF 2 COC # 2 RGC 105 1 SET OF 1 AND HOLD GHP # 5 RGC 110 1 SET OF 1 AND HOLD COC # 2 RGC 101 CHOKED 2 SETS OF 5 AND 3 SETS OF 3 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 22 Author Share Posted February 22 Thanks, This is the first time since my knee replacement I tried a heavy dead lift. felt good . 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 23 Author Share Posted February 23 2/23 AM WORKOUT BENCH BAR 20 X 3 135 X 10 185 X 10 205 X 10 225 X 10 255 X 10 275 X 10 PUSH DOWN 40 X 20 50 X 15 60 X 10 70 X 10 80 X 10 60 X 10 50 X 15 40 X 20 BARBELL CURL 45 X 20 65 X 20 75 X 18 85 X 15 95 X 8 PEACHER CURL 50 X 10 60 X 10 70 X 10 80 X 10 90 X 10 100 X 5 CALBE CURL WITH ROPE 30 X 10 40 X 10 50 X 10 60 X 7 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 26 Author Share Posted February 26 2/26 AM WORKOUT A little fuzzy this am, we went to a 40year old birthday party last night and got home kind of late. Once I got going, I felt OK BENCH BAR 20 X 3 135 X 10 205 X 7 255 X 5 305 X 3 325 X 2 345 X 1 STANDING SHOULDER PRESS 45 X 10 95 X 10 115 X 8 135 X 5 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 SIDE DUMBELL RAISE 10 X 10 15 X 10 20 X 10 REVRISE GRIP PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 TRICEP EXTENSION 100 X 10 110 X 10 120 X 10 130 X 9 140 X 4 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted February 26 Share Posted February 26 10 minutes ago, John Knowlton said: 2/26 AM WORKOUT A little fuzzy this am, we went to a 40year old birthday party last night and got home kind of late. Once I got going, I felt OK BENCH BAR 20 X 3 135 X 10 205 X 7 255 X 5 305 X 3 325 X 2 345 X 1 STANDING SHOULDER PRESS 45 X 10 95 X 10 115 X 8 135 X 5 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 SIDE DUMBELL RAISE 10 X 10 15 X 10 20 X 10 REVRISE GRIP PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 TRICEP EXTENSION 100 X 10 110 X 10 120 X 10 130 X 9 140 X 4 I’ve had my fair share of mornings like this. Nothing knocks the cobwebs off like black coffee, loud music and kicking a$$. or 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 26 Author Share Posted February 26 YEP, black coffee a little pre workout, had to keep the music down (wife still sleeping) once I got moving it was on 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 27 Author Share Posted February 27 2/27 AM WORKOUT LAT PULL DOWN 100 X 12 120 X 12 140 X 9 160 X 5 180 X 2 BENT OVER ROW 95 X 15 115 X 15 135 X 15 155 X 15 175 X 15 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 BARBELL CURL 45 X 20 65 X 15 85 X 12 105 X 7 125 X 3 DUMBELL CURL 40 X 10 35 X 10 30 X 10 25 X 10 20 X 10 CABLE CURL 30 X 10 40 X 10 50 X 8 60 X 6 40 X 11 LEG PRESS 100 X 20 200 X 20 300 X 20 400 X 20 450 X 15 LEG CURL 10 X 15 20 X 15 30 X 10 40 X 10 LEG EXTENSION 70 X 20 80 X 20 90 X 20 100 X 20 110 X 15 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 28 Author Share Posted February 28 2/27 PM GRIP WORK COC # T RGC 61, 1 SET OF 6 COC # 1 RGC 73, 1 SET OF 5 COC # 1.5 RGC 93, 1 SET OF 3 COC#2 RGC 105, 1 SET OF 2 GHP # 5 RGC 110, 1 SET OF 1 CPW/GG4 RGC 112, 1 SET OF 1 GHP # 5 RGC 119, ALMOST CLOSE , HOLD FOR NEG. 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 28 Author Share Posted February 28 2/28 AM WORKOUT BENCH BAR 20 X 3 135 X 10 185 X 10 205 X 10 225 X 10 245 X 10 PINCH BLOCKS 29 X 2 39 X 2 43 X 1 46 X 1 49 FAIL ( I don't know if I will ever get this one) DUMBELL SHOULDER PRESS 25 x 10 30 x 10 35 x 10 40 x 10 45 x 10 FRONT AND SIDE DUMBELL RAISE(SUPER SET) 10 X 10/10 15 X 10/10 20 X 10/10 PUSH DOWN 40 X 15 50 X 15 60 X 15 70 X 15 80 X 15 SAXON BAR 60 X 5 80 X 5 100 X 5 120 X 3 140 X 1 4 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted February 28 Share Posted February 28 Great work John. Being able to deadlift 405 for your first session since your knee replacement is awesome! Truly great stuff 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted February 29 Author Share Posted February 29 DEADLIFT 135 X 5 225 X 5 275 X 5 315 X 5 365 X 5 LAT PULL DOWN 80 X 15 90 X 15 100 X 15 110 X 15 120 X 15 LOW ROW 160 X 10 150 X 10 140 X 10 130 X 10 120 X 10 BARBELL CURL 45 X 10 95 X 10 105 X 10 115 X 10 45 X 20 PEACHER CURL 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 8 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted February 29 Share Posted February 29 Nice work today John 1 Quote Link to comment Share on other sites More sharing options...
Forever Posted March 1 Share Posted March 1 On 2/28/2024 at 9:59 AM, Londonjoseph said: Great work John. Being able to deadlift 405 for your first session since your knee replacement is awesome! Truly great stuff Good Stuff here! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 1 Author Share Posted March 1 3/1 HAPPEY FRIDAY FAT BAR BENCH 100 X 10 150 X 10 200 X 10 250 X 10 300 X 4 DUMBELL BENCH 60 X 10 70 X 10 75 X 10 STANDY SHOUNDER PRESS 45 X 10 95 X 7 115 X 5 135 X 5 95 X 10 SIDE DUMBELL RAISE 15 X 10 20 X 10 25 X 10 BENT OVER DUMBELL RAISE 10 X 10 15 X 10 20 X 10 REVRISE GRIP PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 DUMBELL TRICEP EXTENSION 20 X 10 25 X 10 30 X 10 35 X 10 Nice and ease workout today, just wanted to get the blood flowing. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 1 Author Share Posted March 1 I need spell check !! 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 1 Share Posted March 1 3 hours ago, John Knowlton said: I need spell check !! Your good happy Friday John 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 1 Author Share Posted March 1 all most done at work and I will be right there with you. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 1 Share Posted March 1 3 minutes ago, John Knowlton said: all most done at work and I will be right there with you. You’re just getting started and I’m done. Hard day 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 1 Author Share Posted March 1 I get off work at 4:00 today, I have been putting in 10 hour days for the last 2 weeks today is just 9 hours, happy Friday 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 1 Author Share Posted March 1 3/1 END OF THE DAY GRIP WORK COC # T, 1 SET OF 20 COC #1, 1 SET OF 5 COC # 2, 1 SET OF 3 GHP # 5, 2 SET OF 1(VERY HARD) 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 4 Author Share Posted March 4 3/4 AM WORKOUT BENCH BAR 20 X 3 135 X 10 225 X 7 275 X 5 295 X 3 315 X 2 335 X 1 STANDING SHOULDER PRESS 45 X 10 65 X 10 85 X 10 105 X 10 125 X 10 DUMBELL SIDE RAISE 15 X 10 20 X 10 25 X 10 30 X 10 BENT OVER RAISE 10 X 10 15 X 10 20 X 10 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 REVERSE GRIP PUSH DOWN 30 X 10 40 X 10 50 X 10 60 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 90 X 10 TRICEP EXTENSION 20 X 10 30 X 10 40 X 10 50 X 10 60 X 10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 4 Author Share Posted March 4 3/4 MID DAY GRIP WORK COC # T, 20 X 1 COC # .5, 10 X 1 COC # 1, 5 X 1 COC # 1.5, 3 X 1 COC # 2, 2 X 1 COC# 2, 1 X 1 RGC 101 COC# 2, 1 X 1 RGC 105 GHP # 5, 1 X 1 RGC 110 CPW/GG4, RGC 112 FAILD BUT CLOSE COC# 2.5, 1 X 1 NEG. 10 SEC. COUNT RGC 118 5 Quote Link to comment Share on other sites More sharing options...
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