Todays Workout

[Blacksmith513]

8 hours ago, John Knowlton said:

1/12

PM 

STANDING SHOULDER PRESS

45 x 10

65 x 10

85 x 10

105 x 10

125 x 10

SEATED DUMBELL PRESS

25 x 10

30 x 10

35 x 10

40 x 10

DUMBELL RASE

FRONT AND SIDE

10 x 10

15 x 10

20 x 10

REVERSE GRIP PUSH DOWN

10 x 10

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

Still pretty sore from yesterday’s workout

hopefully you feel better today.. You gotta work through the soreness, but the best thing for it is being active.

[John Knowlton]

1/13

 BARBELL CURLS

20LBS X 20 X 2

50LBS X 10 X5

CONCONCENTRATION CURLS

35LBS X 10 X 5

HAMMER CURLS

30LBS X 10 X5

PULL UPS

3 SET OF 5

DUMBELL ROW

50LBS X 10 X 3

100LBS X 10 2

[John Knowlton]

1/14

AM

GRIP WORK

COC #T RGC 55lbs x 15

COC # 1 RGC 74lbs x 5

BONE CRUSHER 200 RGC 81lbs x 3

GHP # 4 RGC 101lbs 1x1

GHP #5 RGC 111lbs 1 x 1

GHP #5 RGC 119lbs 3 sets of 1 neg. 30 sec holds

 

PM WORKOUT 

BENCH

Bar 20 x3

135 x 10

185 x7 

205 x 5

225 x 3

245 x 2

265 x 1

285 x 1

315 x 1 ( this used to be a warm up now it’s a max, it sucks getting old)

PUSH DOWN

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

[mikhael]

Sorry, Bro. 

Edited January 15, 2023 by mikhael

[Mashmonster268]

31 minutes ago, John Knowlton said:

1/14

AM

GRIP WORK

COC #T RGC 55lbs x 15

COC # 1 RGC 74lbs x 5

BONE CRUSHER 200 RGC 81lbs x 3

GHP # 4 RGC 101lbs 1x1

GHP #5 RGC 111lbs 1 x 1

GHP #5 RGC 119lbs 3 sets of 1 neg. 30 sec 

Nice! Glad to see you closed the 111lb GHP5! 

[John Knowlton]

Thanks but I would not call it a clean close, I have a lot more work to do.

[Blacksmith513]

5 hours ago, mikhael said:

1/15/23

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

    • Super Joints

    • Strength-Flexibility Drills

--------------------------------------------------

# Session 1

# Session Time: 0353 LT 

# Session Duration: 26 minutes

SIMPLE & SINISTER: TACTICAL PERIODIZATION

Practice: III-I (high-low)

Warm-up 

    • Halo, 10 @35 lbs

    • Goblet Squat, 5/3 @70

Main

    • 1H Swing, 10/12 @70

    • TGU, 1/10 @53

Cool-down

    • Bretzel, 90/90, QL Straddle 

--------------------------------------------------

# Session 2

# Session Time: 0430 LT 

# Session Duration: 15 minutes

GRIP

Sledge Hammer 7 lbs

Warm-up

    • Wooden Stick Front Lever, 20x

Main

    • Front Lever, 10 @3 ffh

    • Rear Lever, 10 @4 ffh

    • Front Horizontal Deadlift, 1/3 @5, 1/2 @6 ffh

    • Rear Horizontal Deadlift, 1/3 @6, 1/2 @7 ffh

    • Front Lever, 5/1 @5 ffh

    • Rear Lever, 5/1 @6 ffh

    • Front Lever, 5/3 @4 ffh

    • Rear Lever, 5/3 @5 ffh

    • Fingers Walk, 3x

--------------------------------------------------

# Session 3

# Session Time: 0455 LT 

# Session Duration: 9:15 minutes 

CALISTHENICS

Burpees, Day 15

    • 100 Burpees

 

AFTER ACTION REPORT

PR: 8:50

Today's performance: 20/5 resting 40-45s, focus on pace.

--------------------------------------------------

# Micro Session 1

# Session Time: 0520 LT 

# Session Duration: 6 minutes

CALISTHENICS

Pull-ups

    • Straight Sets, 3/5

 

AFTER ACTION REPORT

15 reps in total. Resting between sets 60-90s.

 

After that I took cold shower, and made a cup of coffee with cinnamon.

--------------------------------------------------

 

I don’t think that was cinnamon you put in your coffee…. This is Johns log.

[mikhael]

Sorry, my mistake. 

[John Knowlton]

No worries all good

[John Knowlton]

1/16

BENT OVER ROW

135 x 10

155 x 10

175 x 10

195 x 10

215 x 10

CLOSE GRIP LAT PULL DOWN

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

100 x 10

BARBELL CURL

45 x 10

95 x 10

65 x 10

85 x 10

105 x 10

REVERSE CURL

10 x 10

20 x 10

30 x 10 ( had to stop because of shoulder pain)

PEACHER CURL

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

[Blacksmith513]

14 hours ago, John Knowlton said:

1/16

BENT OVER ROW

135 x 10

155 x 10

175 x 10

195 x 10

215 x 10

CLOSE GRIP LAT PULL DOWN

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

100 x 10

BARBELL CURL

45 x 10

95 x 10

65 x 10

85 x 10

105 x 10

REVERSE CURL

10 x 10

20 x 10

30 x 10 ( had to stop because of shoulder pain)

PEACHER CURL

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

Nice one. I hope your shoulder pain heals up. Do you know what’s causing it?

[John Knowlton]

 

No worries on the shoulder pain it’s just arthritis

[John Knowlton]

1/17

DEADLIFT

135 x 5

225 x 5

315 x 5

335 x 3

355 x 1

375 x 1

395 x 1 ( felt good)

DUMBELL SHOULDER PRESS

25 x 10

30 x 10

35 x 10

40 x 4

PUSH DOWN

40 x 10

60 x 10

80 x 10

100 x 6

[John Knowlton]

1/18

GRIP DAY

HAND GRIPPERS

G.H.P. #1 RGC 50

1 X 15

G.H.P. #3 RGC 77

1 X 5

HEAVY GRIP 200 RGC 79

1 X 3

G.H.P. $34

1 X 1

G.H.P. #5 RGC 111

1 X 1 REAL CLOSE

G.H.P. # 5 RGC 119

1 X 2  20 SEC HOLD 

GRIP MACHINE

100 X 10

120 X 5

140 X 3

160 X 2

180 X 1 FAIL 

GRIP THING #1

20 X 1

30 X 1

35 X 1

GRIP THING #2

5 SETS OF 20 EACH HANDLE

 

 

[John Knowlton]

1/19

no workout today 

[mikhael]

1 hour ago, John Knowlton said:

no workout today

Why? 

[John Knowlton]

Got home from work late, had to go to Costco, I know lousy excuses.

[Blacksmith513]

45 minutes ago, John Knowlton said:

Got home from work late, had to go to Costco, I know lousy excuses.

Walking through Costco can be a work out. 

[John Knowlton]

1/20

AM GRIP WORK

G.H.P. #1 RGC 50 X 15

G.H.P. # 3 RGC 77 X 5

HEAVY GRIP 200 RGC 79 X 3 

G.H.P. #4 RGC 101 X 1

G.H.P. #5 RGC 111 X 2 CLOSE 

G.H.P. # 5 RGC 119 X 2 NEG 20 SEC HOLD

Edited January 21, 2023 by John Knowlton

[John Knowlton]

1/20

PM

BENCH

BAR x 20 x 3

135 x 10

185 x 7

205 x 5

225 x 3

225 x 5

225 x 3

225 x 2

225 x 1

REVERSE GRIP PUSH DOWN 

20 x 15

30 x 15

40 x 15

50 x 15

PUSH DOWN

40 x 10

50 x 10

60 x 10

70 x 10

[John Knowlton]

1/23

AM

GRIP WORK

HEAVY GRIP 100 RGC 45 X 15

HEAVY GRIP 150 RGC 68 X 5

HEAVY GRIP 200 RGC 79 X 3

G.H.P. # 4 RGC 101 X 1

G.H.P. #5 RGC 111 X 1 LEFT ONLY, RIGHT WAS CLOSE

HEAVY GRIP 250 RGC 112 X 2 LESS THEN 1/4 FROM CLOSEING

G.H.P. #5 RGC 119 X 3 NEG 20 SEC HOLD

[John Knowlton]

1/23

PM 

BENCH

BAR 20 x 3

135 x 10

225 x 10

275 x 1

295 x 1

315 x 1

REVERSE GRIP PUSH DOWN

20 x 20

30 x 20

40 x 20

50 x 20

PUSH DOWN

30 x 15

40 x 15

50 x 15

60 x 15

[John Knowlton]

1/24

DEADLIFTS

135 X 5 X 2

225 X 5 X 2

315 X 5 X 2

Had a lot going on so it was a short work out

[John Knowlton]

1/25

GRIP DAY PART 1

AM

COC #T RGC 56 X 15

G.H.P. # 3 RGC 72 X 5

BONE CRUSHER 200 RGC 81 X 3

G.H.P. # 4 RGC 102 X 1

COC # 2 RGC 103 X 1

G.H.P. #5 RGC 111 X 1

BONE CRUSHER 250 RGC 112 X 1

G.H.P. # 5 RGC 119 NEG 20 SEC HOLD

Felt good this morning  

Edited January 25, 2023 by John Knowlton

[John Knowlton]

1/25

GRIP DAY PART 2

PINCH GRIP MACHINE

10 X 1

20 X 1

30 X 1

35 X 1

40 X 1

45 X 1 LEFT HAND ONLY

GRIP MACHINE

100 X 10 X 2

120 X 7

130 X 5

140 X 3

150 X 1

160 X 1

160 X 1

170 X 1

180 TRIED BUT FAILED

GRIP THING #1

2 SETS OF 20 WITH 45LBS EACH HANDLE

2 SETS OF 20 WITH 95LBS EACH HANDLE

GRIP THING # 2

30 SEC HOLD WITH 100LBS

20 SEC HOLD WITH 150LBS

20 SEC HOLD WITH 175LBS

GRIP THING # 3 

4 SETS OF 20