Blacksmith513 Posted September 6 Share Posted September 6 Happy Friday John good one 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 6 Author Share Posted September 6 THANKS Have a good day, don't work too hard. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 9 Author Share Posted September 9 9/9 AM WORKOUT LEG EXTENTION 80 X 15 90 X 15 100 X 15 110 X 15 120 X 15 130 X 15 140 X 15 LEG CURL 50 X 15 40 X 15 30 X 15 20 X 15 10 X 15 SQUAT 135 X 10 185 X 10 235 X 10 255 X 10 275 X 10 135 X 20 CALF RAISE 100 X 20 X 3 LEG PRESS 100 X 20 200 X 20 300 X 20 400 X 20 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 9 Author Share Posted September 9 9/9 MID DAY GRIP WORK COC#T 2 SETS OF 5 COC#.5 2 SETS OF 5 COC#1 2 SETS OF 5 COC#1.5 2 SETS OF 5 COC#T 1 SET OF 20 COC#.5 1 SET OF 20 COC#1 1 SET OF 20 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 10 Author Share Posted September 10 9/10 AM WORKOUT PUSH DOWN WITH ROPE 20 X 15 30 X 15 40 X 15 50 X 15 60 X 15 BENCH BAR 20 X 3 135 X 10 225 X 15 205 X 15 185 X 15 135 X 20 INCLINE DUMBELL BENCH 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 THE FORMULATOR 2 SETS OF 20 10LBS 2 SET OF 15 Short workout today, I have CPR training today. 4 hours, after today's class I will be CPR certified. 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 11 Author Share Posted September 11 9/11 GOD BLESS AMERICA AM WORKOUT SIDE DUMBELL RAISE 15 X 20 20 X 20 25 X 20 BENT OVER DUMBELL RAISE 10 X 20 15 X 20 20 X 20 UP RIGHT ROW 40 X 15 50 X 15 60 X 15 70 X 15 SEATED DUMBELL PRESS20 X 15 30 X 15 40 X 10 50 X 5 SHOULDER SHURG 135 X 20 185 X 20 205 X 20 135 X 30 PINCH BLOCK 41 X 1 43 X 1 46 X 1 49 X 1 K 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 12 Author Share Posted September 12 9/13 Not a good night, very restless sleep woke up very tired CABEL CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 TRICEP EXTENSION 15 X 20 20 X 20 25 X 20 30 X 20 DUMBELL CURL 50 X 5 45 X 5 40 X 5 35 X 8 30 X 10 PUSH DOWN 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 PEACHER CURL 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 REVIRSE CURL 10 X 15 20 X 15 30 X 15 40 X 15 ITS GOING TO BE A LONG DAY..... 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 13 Author Share Posted September 13 (edited) 9/13 AM WORKOUT Woke up this morning with my left glute and left lower back very angry. did some stretching for about 10 minutes. LAT PULL DOWN 70 X 10 80 X 10 90 X 10 100 X 10 LOW ROW USEING A COUNTRY CRUSH 90 X 10 100 X 10 110 X 10 120 X 10 UP RIGHT ROW 30 X 10 40 X 10 50 X 10 60 X 10 STRIGHT ARM PUSH DOWN 10 X 15 20 X 15 30 X 15 GRIPPERS GG1 X 10 GG2 X 7 GG3 X 5 COC # 1.5 X 3 COC # 2 X 2 Edited September 13 by John Knowlton 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted September 13 Share Posted September 13 41 minutes ago, John Knowlton said: 9/13 AM WORKOUT Woke up this morning with my left glute and left lower back very angry. did some stretching for about 10 minutes. LAT PULL DOWN 70 X 10 80 X 10 90 X 10 100 X 10 LOW ROW USEING A COUNTRY CRUSH 90 X 10 100 X 10 110 X 10 120 X 10 UP RIGHT ROW 30 X 10 40 X 10 50 X 10 60 X 10 STRIGHT ARM PUSH DOWN 10 X 15 20 X 15 30 X 15 GRIPPERS GG1 X 10 GG2 X 7 GG3 X 5 COC # 1.5 X 3 COC # 2 X 2 Jeez hope that it’s not your sciatic nerve. nice one today happy Friday 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 13 Author Share Posted September 13 no, it's not the nerve. It might be old man pains or the brake job we did on a trailer yesterday and flipping the tires and rims over to install the wheel seals, I just need to not aggravate today or tomorrow, because Sunday I need to move 4 yards of dirt at my parents' house form front yard to the back yard just using buckets. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted September 13 Share Posted September 13 1 hour ago, John Knowlton said: no, it's not the nerve. It might be old man pains or the brake job we did on a trailer yesterday and flipping the tires and rims over to install the wheel seals, I just need to not aggravate today or tomorrow, because Sunday I need to move 4 yards of dirt at my parents' house form front yard to the back yard just using buckets. Thats good it's not the nerve, anytime I've gotten it it always started with lower back and glute pain, before working its way down my leg.. Thats a lot of work you did yesterday and what you have to do on Sunday. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Monday at 03:11 PM Author Share Posted Monday at 03:11 PM Happy Monday we had a full weekend of fun and work paying the price this morning, glute still not happy. 9/16 AM WORKOUT LEG CURL 10 X 20 20 X 20 30 X 13 40 X 10 50 X 6 LEG EXTENSION 80 X 20 90 X 20 100 X 20 110 X 20 130 X 20 LEG PRESS 100 X 20 200 X 20 300 X 20 400 X 20 CALF RAISE 100 X 20 X 4 No squats or deadlifts today. 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Tuesday at 03:10 PM Author Share Posted Tuesday at 03:10 PM 9/17 AM WORKOUT PUSH DOWN 50 X 15 60 X 15 70 X 15 50 X 20 40 X 20 BENCH BAR X 20 X 3 135 X 5 185 X 5 had to stop because of shoulder pain!!!!! reverse grip push down 20 x 15 30 x 15 40 x 15 50 x 15 push down with rope 30 x 10 40 x 10 50 x 10 20 x 20 pinch blocks 43 x 1 46 x 1 49 x 1 18.5 x 5 21 x 5 24 x 5 29 x 5 34 x 5 38 x 5 41 x 5 3 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted Tuesday at 04:23 PM Share Posted Tuesday at 04:23 PM 1 hour ago, John Knowlton said: 9/17 AM WORKOUT ... BENCH BAR X 20 X 3 135 X 5 185 X 5 had to stop because of shoulder pain!!!!! Sorry to hear about the shoulder pain, John. But otherwise looked like a good workout today. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted Tuesday at 04:32 PM Share Posted Tuesday at 04:32 PM 1 hour ago, John Knowlton said: 9/17 AM WORKOUT PUSH DOWN 50 X 15 60 X 15 70 X 15 50 X 20 40 X 20 BENCH BAR X 20 X 3 135 X 5 185 X 5 had to stop because of shoulder pain!!!!! reverse grip push down 20 x 15 30 x 15 40 x 15 50 x 15 push down with rope 30 x 10 40 x 10 50 x 10 20 x 20 pinch blocks 43 x 1 46 x 1 49 x 1 18.5 x 5 21 x 5 24 x 5 29 x 5 34 x 5 38 x 5 41 x 5 hope that shoulder heals ups. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Tuesday at 09:35 PM Author Share Posted Tuesday at 09:35 PM ITS JUST THE ARTHRITIS FLARING UP should be ok in a couple days 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted yesterday at 03:17 PM Author Share Posted yesterday at 03:17 PM (edited) 9/18 AM WORKOUT SAXON BAR (2X4) 55 X 5 110 X 3 130 X 2 140 X 1 150 X 1 160 X 1 110 X 5 GRIP MACHINE 60 X 10 70 X 10 80 X 10 90 X 10 100 X 10 110 X 5 120 X 3 130 X 2 140 X 1 Edited yesterday at 03:20 PM by John Knowlton 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted 7 hours ago Author Share Posted 7 hours ago (edited) 9/19 AM WORKOUT BARBELL CURL 50 X 15 60 X 15 70 X 15 80 X 10 50 X 14 TRICEP EXTENSION 15 X 20 20 X 20 25 X 20 30 X 20 CABLE CURL 40 X 10 50 X 10 60 X 10 70 X 8 30 X 20 CABLE SKULL CRUSHER 20 X 15 30 X 15 40 X 15 50 X 15 DUMBELL HAMMER CURL 20 X 10 25 X 10 30 X 10 35 X 10 PUSH DOWN 40 X 15 50 X 15 60 X 15 70 X 15 THE FORMULATOR 4 SETS OF 20 Edited 7 hours ago by John Knowlton 2 Quote Link to comment Share on other sites More sharing options...
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