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 4 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 Wednesday at 01:51 PM Author Share Posted Wednesday at 01:51 PM 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 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Thursday at 01:48 PM Author Share Posted Thursday at 01:48 PM 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..... Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted Friday at 01:40 PM Author Share Posted Friday at 01:40 PM (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 Friday at 01:42 PM by John Knowlton 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted Friday at 02:22 PM Share Posted Friday at 02:22 PM 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 Friday at 02:32 PM Author Share Posted Friday at 02:32 PM 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 Friday at 04:25 PM Share Posted Friday at 04:25 PM 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 4 hours ago Author Share Posted 4 hours ago 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. 3 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.