My Workout Journal

[lonniej]

Workout for 7/4, at home

Chest

Incline Bench Press
115 x 20
125 x 20
145 x 15
185 x 5
200 x 1
200 x 2
200 x 2
180 x 5
165 x 10
165 x 10

Incline DB Flyes
40 x 15
40 x 20
50 x 12
50 x 12
50 x 12
50 x 12

Decline Bench Press
165 x 10
180 x 10
200 x 4
200 x 5
200 x 4
160 x 15

Supps - 1 scoop Neurocore...

[kconnell]

Been a home body lately I see.

[lonniej]

Been a home body lately I see.

Yep! Been a little pressed for time and haven't made it into town.

[lonniej]

Workout for 7/5, at home

Back

Weighted Wide Grip Pull Ups
BW x 15 w/u
BW+25 x 10, 9, 9, 8

Dead Lifts
145 x 15
185 x 15
215 x 12
245 x 10
285 x 6

V-Bar Pull Downs
145 x 15
185 x 8
185 x 8
185 x 8
185 x 8

Straight Arm Pull Downs, with rope
65 x 15
85 x 8
85 x 8
85 x 8
85 x 8

Supps - 1 scoop Neurocore..

[wasmeFINAFLEX]

Nice workouts, and on July 4th no less... good on ya

[lonniej]

Nice workouts, and on July 4th no less... good on ya

Thank you!

[lonniej]

Workout for 7/6, at home

Shoulders/Traps

Shoulder Press
75 x 20
85 x 20
100 x 15
100 x 15
110 x 10
110 x 10

Rear Delt Cable Rows
65 x 20
75 x 20
75 x 20
75 x 20
100 x 10
100 x 10

Upright Cable Rows
45 x 20
65 x 15
65 x 15
75 x 10
75 x 10

Shrugs
185 x 12
185 x 12
185 x 12
185 x 12
185 x 12
185 x 12

Supps - 1.5 scoops Neurocore..

[lonniej]

Workout for 7/7, at home

Arms

Cable Curls
65 x 15
65 x 15
75 x 12
85 x 10
100 x 4
100 x 4
75 x 15

Incline Hammer Curls
30 x 15
30 x 15
30 x 15
30 x 15
30 x 15

Reverse Cable Curls
35 x 15
45 x 10
45 x 10
45 x 10

Over Head Cable Triceps Extensions
35 x 20
35 x 20
45 x 20
60 x 10
60 x 10

Reverse Grip Push Downs
45 x 20
60 x 15
70 x 10
70 x 10
70 x 10

Triceps Push Downs with rope
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10

Supps - 1 scoop ErgoPre, 3 grams creatine..

[lonniej]

Workout for 7/10, at home

Legs/Abs

Squats
150 x 15
180 x 15
220 x 12
250 x 10
280 x 8
280 x 8

Standing Calf Raises
215 x 15
245 x 12
245 x 12
245 x 12
245 x 12

Lying Leg Curls
45 x 12
55 x 8
55 x 8
65 x 5
65 x 4
45 x 10

Leg Extensions
115 x 12
115 x 12
125 x 10
125 x 10
125 x 10

Decline Crunches
35, 35, 30, 30, 30

Supps - 1 scoop Neurocore..

[wasmeFINAFLEX]

Very strong leg work... great squats!

[lonniej]

Very strong leg work... great squats!

Thanks!!

[lonniej]

Workout for 7/11, Daughter's Gym in Jackson Hole Wy

Chest/Triceps

Hammer Strength Chest Press
95 x 20
185 x 15
235 x 6
235 x 5
205 x 10
205 x 10

Machine Flyes
145 x 12
175 x 8
175 x 10
175 x 8
160 x 12

Cable Cross Overs
40 x 12
40 x 12
40 x 12
40 x 12

Machine Triceps Press
150 x 15
170 x 12
170 x 12
150 x 15

Cardio - 4 mile walk..

Comments - Small Gym, Limited equipment and time, 55 minutes, but a great workout with my daughter..

[lonniej]

Workout for 7/13, at home

Back

Wide Grip Pull Ups
12, 12, 12, 12, 12

Dead Lifts
145 x 15
185 x 15
215 x 12
245 x 10
245 x 10
245 x 10

Seated Cable Rows
145 x 15
165 x 12
165 x 12
165 x 12
165 x 12

V-Bar Pull Downs
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12

Straight Arm Pull Downs
65 x 12
75 x 12
75 x 12
75 x 12
75 x 12

Supps - 1.5 scoops Neurocore..

[JormungandrGym]

You natty? Srs

[lschepis]

You natty? Srs

Ha ha I love it!!

[lonniej]

You natty? Srs

Yes!

Ha ha I love it!!

[lonniej]

Workout for 7/13, at home

Shoulders/Traps

Machine Shoulder Press
75 x 15
85 x 15
100 x 15
120 x 10
120 x 10
130 x 4
130 x 3
125 x 6
115 x 10
100 x 15

Rear Delt Cable Rows
65 x 20
75 x 20
100 x 12
100 x 12
100 x 12
100 x 12
85 x 15
85 x 15

Shrugs
185 x 15
215 x 12
215 x 12
245 x 8
245 x 8
245 x 8
245 x 8
245 x 8

Seated DB Shoulder Press
40 x 12
40 x 15
40 x 15
40 x 15
40 x 12

Cardio - 20 minutes elliptical..

Supps - 1.5 scoops Neurocore..

[lonniej]

Workout for 7/14, at home

Biceps/Triceps

Standing Cable Curs
65 x 15
75 x 15
100 x 6
100 x 6
85 x 10
85 x 10

Incline Hammer Curls
30 x 15
30 x 15
40 x 4
40 x 6
40 x 6
35 x 10

Cable Overhead Triceps Extensions
35 x 20
45 x 20
65 x 10
65 x 10
65 x 10
55 x 20

Reverse Grip Push Downs
45 x 20
65 x 15
75 x 8
75 x 8
75 x 8
55 x 30

Triceps Push Downs
75 x 12
85 x 8
85 x 6
85 x 6

Reverse Cable Curls
35 x 15
35 x 15
35 x 15
35 x 15

Supps - 1.5 scoops Neurocore...

[wasmeFINAFLEX]

Nice arm day... good pump i bet

[lonniej]

Nice arm day... good pump i bet

It was..Thanks!

[lonniej]

Workout for 7/15, at home

Body Weight Only

Wide Grip Pull Ups
12, 15, 15, 15, 15

Push Ups
40, 40, 40, 40

Chin Ups
12, 15, 15, 15

Supps - 1 scoop Neurocore..

[wasmeFINAFLEX]

Bet that got the blood flowing...

[lonniej]

Workout for 7/17, at home

Legs

Machine Squats
145 x 15
185 x 15
215 x 15
245 x 12
285 x 10
285 x 10
315 x 5
315 x 5
265 x 10
265 x 10

Standing Calf Raises
215 x 15
215 x 15
215 x 15
215 x 15
215 x 15
215 x 15

Lying Leg Curls
45 x 12
55 x 10
65 x 5
60 x 6
60 x 8
60 x 7
50 x 10
50 x 10

Leg Extensions
110 x 12
120 x 10
130 x 10
130 x 10
130 x 10

Supps - 1.5 scoops Neurocore, 3 grams Citrulline..

[wasmeFINAFLEX]

Everything is strong there. How do you find using a squat machine? Does it have a slight angle like some smith racks would?

[lonniej]

Everything is strong there. How do you find using a squat machine? Does it have a slight angle like some smith racks would?

Thank you..I don't have a real squat machine..I have modified my home gym to allow me to do a full squat..It's probably closer to a smith machine but there is no angle..I find that most squat machines I find in a commercial gym put your feet at an odd angle..I don't like that..When I do make it to the gym I use and leg press and hack squat machines..

[lonniej]

Workout for 7/18, at home

Chest

Decline Bench
145 x 20
185 x 15
215 x 10
215 x 10
225 x 8
245 x 3
215 x 10
215 x 10

Incline Bench
135 x 15
135 x 15
165 x 6
165 x 6
165 x 6
145 x 10
145 x 10
145 x 10

Machine Flyes
85 x 15
115 x 10
125 x 8
145 x 5
145 x 5
145 x 5
135 x 10
135 x 10

Supps - 1 scoop ErgoPre, 3 grams creatine..

[wasmeFINAFLEX]

Thank you..I don't have a real squat machine..I have modified my home gym to allow me to do a full squat..It's probably closer to a smith machine but there is no angle..I find that most squat machines I find in a commercial gym put your feet at an odd angle..I don't like that..When I do make it to the gym I use and leg press and hack squat machines..

I have a power rack and a smith in my basement gym. But my smith has that slight angel. I always find if i try to do a squat in that my lower back is very vulnerable. But it does work great for doing a vertical leg press..

Nice chest workout.

[mvd546]

Solid chest training Lonnie! Still crushing it!

[lonniej]

I have a power rack and a smith in my basement gym. But my smith has that slight angel. I always find if i try to do a squat in that my lower back is very vulnerable. But it does work great for doing a vertical leg press..

Nice chest workout.

Thanks..I hurt my lower back doing squats on a smith at Gold's Gym..Thing scares me now..

Solid chest training Lonnie! Still crushing it!

Thank you Matt..Good to hear from you..

[jwtiger69]

Lonnie just wanted to do a drive by and say hi! Glad to see you pushing hard like you do. I wish I was able to even come close to how hard you work...