Todays Workout

[John Knowlton]

Thank you

[John Knowlton]

Best day ever 

Edited August 17 by John Knowlton

[John Knowlton]

Kind of a workout , carrying rocks up from the river bed to build a border around a flower garden. Later we went to a crawfish festival, crawfish, beer whiskey and live music. Fun fun fun.

[Douglas Carney]

14 hours ago, John Knowlton said:

Kind of a workout , carrying rocks up from the river bed to build a border around a flower garden. Later we went to a crawfish festival, crawfish, beer whiskey and live music. Fun fun fun.

All of the ingredients for an excellent weekend!

[John Knowlton]

[John Knowlton]

8/22

BACK TO THE GRIND

AM WORKOUT

REVRISE GRIP PUSH DOWN

30 X 15

40 X 15

50 X 15

60 X 15

70 X 15

BENCH

BAR X 20 X 3

135 X 15

155 X 15

175 X 15

195 X 10

215 X 9

FLYS

20 X 10

25 X 10

30 X 10

PUSH DOWN

40 X 10

50 X 10

60 X 10

70 X 10

80 X 10

CABLE TRICEP EXTENSION

10 X 10

20 X 10

30 X 10

Vacation was good

Oregon is great, good to be home

[John Knowlton]

8/23

HAPPY FRIDAY

AM WORKOUT

BARBELL CURL

45 X 20

95 X 10

85 X 10

65 X 10

LAT PULL DOWN

80 X 10

90 X 10

100 X 10

110 X 10

120 X 10

CABLE UP RIGHT ROW

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 10

LOW ROW

100 X 10

110 X 10

120 X 10

130 X 10

140 X 10

2X4 SAXON BAR

55 X 1

105 X 1

110 X 1

120 X 1

130 X 1

140 X - FAILED....

[John Knowlton]

8/27

AM WORKOUT

LEG CURL

10 X 20

20 X 10

30 X 10

40 X 8

50 X 5

30 X 10

20 X 10

10 X 10

LEG EXTENSION

100 X 15

120 X 10

140 X 10

130 X 10

120 X 10

100 X 10

100 X 10

90 X 10

SQUAT

135 X 10

185 X 10

225 X 10

245 X 5

275 X 5

185 X 15

LEG PRESS

100 X 20

200 X 20

300 X 20

400 X 20

DEADLIFT

135 X 5

225 X 3

315 X 2

365 X---- FAILED BUT CLOSE

 

 

[Blacksmith513]

9 minutes ago, John Knowlton said:

8/27

AM WORKOUT

LEG CURL

10 X 20

20 X 10

30 X 10

40 X 8

50 X 5

30 X 10

20 X 10

10 X 10

LEG EXTENSION

100 X 15

120 X 10

140 X 10

130 X 10

120 X 10

100 X 10

100 X 10

90 X 10

SQUAT

135 X 10

185 X 10

225 X 10

245 X 5

275 X 5

185 X 15

LEG PRESS

100 X 20

200 X 20

300 X 20

400 X 20

DEADLIFT

135 X 5

225 X 3

315 X 2

365 X---- FAILED BUT CLOSE

 

 

Nice one today John. Next time you’ll hit 365

[John Knowlton]

YEP, no doubt 

I should have got it and more today but I beat up my legs pretty hard today

[John Knowlton]

8/28

AM WORKOUT

PUSH DOWN

40 X 15

50 X 15

60 X 15

70 X 15

80 X 11

BENCH

BAR X 20 X 3

135 X 15

185 X 15

205 X 15

225 X 12

245 X 8

DUMBELL BENCH

75 X 10

65 X 10

55 X 10

45 X 10

FLYS

10 X 10

15 X 10

20 X 10

REVERSE GRIP PUSH DOWN

20 X 20

30 X 20

40 X 20

50 X 16

60 X 10

TRICEP EXTENSION

10 X 20

15 X 20

20 X 20

25 X 20

[John Knowlton]

8/28

MID DAY GRIP WORK

COC#T 2 SETS OF 10

COC# .5 2 SETS OF 10

COC#1 2 SETS OF 8

COC#1.5 2 SETS OF 5

COC#2 RGC 96 2 SETS 3

COC#2 RGC 105 2 SETS OF 1 

[John Knowlton]

8/29

AM WORKOUT

BENT OVER DUMBELL RAISE

10 X 20

15 X 20

20 X 20

SIDE DUMBELL RAISE

15 X 20

20 X 20

25 X 20

SEATED DUMBELL PRESS

35 X 10

40 X 10

45 X 10

50 X 5

STANDING SHOULDER PRESS

135 X 5

140 X 5

145 X 3

150 X 3

STRIGHT ARM PUSHDOWN

10 X 15

20 X 15

30 X 15

40 X 10

CABLE UP RIGHT ROW

40 X 10

50 X 10

60 X 10

70 X 10

SHOULDER SHURG

135 X 15

185 X 15

205 X 15

225 X 15

THE FORMULATOR

4 SETS OF 20

 

Edited August 29 by John Knowlton

[matek]

19 hours ago, John Knowlton said:

8/29

AM WORKOUT

BENT OVER DUMBELL RAISE

10 X 20

15 X 20

20 X 20

SIDE DUMBELL RAISE

15 X 20

20 X 20

25 X 20

SEATED DUMBELL PRESS

35 X 10

40 X 10

45 X 10

50 X 5

STANDING SHOULDER PRESS

135 X 5

140 X 5

145 X 3

150 X 3

STRIGHT ARM PUSHDOWN

10 X 15

20 X 15

30 X 15

40 X 10

CABLE UP RIGHT ROW

40 X 10

50 X 10

60 X 10

70 X 10

SHOULDER SHURG

135 X 15

185 X 15

205 X 15

225 X 15

THE FORMULATOR

4 SETS OF 20

 

what is the FORMULATOR ? Sounds hardcore

[John Knowlton]

This is the formulator.

Gives you a real good forearm pump

[John Knowlton]

8/30

AM WORKOUT

CABLE CURL

30 X 10

40 X 10

50 X 10

60 X 10

70 X 10

DUMBELL CURL

25 X 10

30 X 10

35 X 10

40 X 10

45 X 10

LOW ROW

100 X 15

110 X 15

120 X 15

130 X 15

140 X 15

LAT PULL DOWN

80 X 15

90 X 15

100 X 15

110 X 15

120 X 15

BENT OVER ROW

135 X 10

155 X 10

175 X 10

195 X 10

215 X 10

REVRISE CURL

10 X 15

20 X15

30 X 15

40 X 15

PEACHER CURL

50 X 15

60 X 15

70 X 12

60 X 14

50 X 18

40 X 20 (looked kind of ugly at the end ,but I got it)

 

 

[John Knowlton]

9/1

DUMBELL HAMMER CURL

15 X 20

20 X 15

25 X 15

30 X 15

BARBELL CURL

45 X 20

55 X 20

65 X 20

75 X 11

 

 

 

 

[John Knowlton]

9/3

AM WORKOUT

REVERSE GRIP PUSH DOWN

30 X 20

40 X 20

50 X 20

60 X 20

70 X 20

BENCH

BAR 20 X 3

135 X 20

155 X 20

175 X 20

195 X 20

215 X 11

DUMBELL BENCH

75 X 10

65 X 10

55 X 10

45 X 10

35 X 10

FLYS

15 X 10

20 X 10

25 X 10

PUSH DOWN

50 X 10

60 X 10

70 X 10

80 X 10

50 X 16

40 X 20

[John Knowlton]

9/3/2024

MID DAY GRIP WORK

COC#T 1 SET OF 15

COC#1 1 SET OF 10

COC# 1.5 2 SETS OF 5

COC#2 RGC 96 3 SETS OF 2

[John Knowlton]

9/4

AM WORKOUT

BENT OVER ROW

115 X 15

135 X 15

145 X 15

155 X 15

165 X 15

175 X 15

LAT PULL DOWN

80 X 15

90 X 15

100 X 15

110 X 15

120 X 11

LOW ROW

100 X 15

110 X 15

120 X 15

130 X 15

140 X 15

UP RIGHT ROW

40 X 12

50 X 12

60 X 12

70 X 12

80 X 12

DUMBELL CURL

20 X 10

25 X 10

30 X 10

35 X 10

40 X 5 (just ran out of gas)

2X4 SAXON BAR

50 X 1

100 X 1

120 X 1

125 X 1

 

 

 

[Blacksmith513]

8 hours ago, John Knowlton said:

9/4

AM WORKOUT

BENT OVER ROW

115 X 15

135 X 15

145 X 15

155 X 15

165 X 15

175 X 15

LAT PULL DOWN

80 X 15

90 X 15

100 X 15

110 X 15

120 X 11

LOW ROW

100 X 15

110 X 15

120 X 15

130 X 15

140 X 15

UP RIGHT ROW

40 X 12

50 X 12

60 X 12

70 X 12

80 X 12

DUMBELL CURL

20 X 10

25 X 10

30 X 10

35 X 10

40 X 5 (just ran out of gas)

2X4 SAXON BAR

50 X 1

100 X 1

120 X 1

125 X 1

 

 

 

Good one today.

 

better to run out of gas than to be full of it.

[John Knowlton]

9/4

AM WORKOUT

BENT OVER DUMBELL RAISE

10 X 20

15 X 20

20 X 20

SIDE DUMBELL RAISE

20 X 15

25 X 15

30 X 15

STANDING SHOULDER PRESS

45 X 15

65 X 15

85 X 15

105 X 15

125 X 11

SHOULDER SHURG

135 X 10

185 X 10

205 X 10

225 X 10

PINCH BLOCKS

38 X 1

41 X 1

43 X 1

46 X 1

49 X 1 (very HARD it took a couple tries, but I got it)

 

[Douglas Carney]

34 minutes ago, John Knowlton said:

9/4

AM WORKOUT

...

PINCH BLOCKS

38 X 1

41 X 1

43 X 1

46 X 1

49 X 1 (very HARD it took a couple tries, but I got it)

 

A wise man once said, "Misses are just warmups."  Great work, John!

[John Knowlton]

you are wright.

thanks 

[John Knowlton]

9/6

AM WORKOUT

T.G.I.F.

BARBELL CURL

45 X 20

95 X 10

105 X 9

115 X 5

75 X 15

REVIRSE GRIP PUSH DOWN

30 X 15

40 X 15

50 X 15

60 X 15

SEATED DUMBELL CURL

45 X 10

40 X 10

35 X 12

30 X 15

25 X 15

PUSH DOWN

40 X 15

50 X 15

60 X 15

70 X 15

80 X 15

REVRISE CURL

10 X 15

20 X 15

30 X 15

40 X 15

PEACHER CURL

50 X 15

60 X 15

70 X 15

80 X 6

DUMBELL TRICEP EXTENSION

15 X 20

20 X 20

25 X 20

30 X 20