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PostPosted: Thu Mar 24, 2011 8:43 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Mon 21 Mar 11

BB Row
044 x 20
088 x 8
132 x 6
176 x 4
198.0 x 10
203.5 x 7
209.0 x 6
214.5 x 5

Pull-up
BW x 4
BW x 3.9
BW x 3.9
BW x 3

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 2
6p x 8
5p x 12
5p x 12
5p x 12

DB Row
83 x 12/12
83 x 11.5/12
83 x 12/12

52min


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 Post subject:
PostPosted: Thu Mar 24, 2011 9:01 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Tue 22 Mar 11

DB 30Incline Bench Press
23 x 25
43 x 8
53 x 13
59 x 9
63 x 8
69 x 5

DB Bench Press
63 x 8
69 x 5
69 x 5
69 x 5

BB 30Incline Bench Press
044 x 20
088 x 10
132 x 10
176 x 6

DB 30Incline Fly
19 x 12
19 x 12
19 x 12

DB Fly
19 x 10
19 x 10
19 x 10

57min


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 Post subject:
PostPosted: Thu Mar 24, 2011 9:15 pm 
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Posts: 719
Thu 24 Mar 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
385 x 5
I use only the last set of 5/3/1 template for DL. Doing all the set seems to be too much volume for my lower back.

Chin-up
BW+00 x 5
BW+09 x 5
BW+13 x 4
BW+13 x 3
BW+09 x 3.5
BW+00 x 5
BW+00 x 4
BW+00 x 4

Crunch
20
20
20
20

38min


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 Post subject:
PostPosted: Tue Mar 29, 2011 9:08 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Fri 25 Mar 11

BB Seated Press
044 x 20
088 x 10
110 x 10
121 x 7
132 x 5
143 x 4
088 x 13

BB Bench Press
088 x 15
132 x 10
154 x 5
165 x 4
132 x 9

DB Incline45 Lateral Raise
09 x 15/15
13 x 7/7
13 x 6/6
13 x 6/6
09 x 8/8
09 x 8/8
09 x 8/8

DB Rear Delt Fly
09 x 9/9
09 x 8/8
09 x 8/8
09 x 7/7

DB Shrug
83 x 24
83 x 19

60min


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 Post subject:
PostPosted: Tue Mar 29, 2011 9:15 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sat 26 Mar 11

BB Lying Triceps Extension + Close Grip Bench Press
44 x 15+15
66 x 10+10
77 x 08+08
88 x 04+12
77 x 07+12
66 x 10+12

DB Kickback
13 x 15/15
23 x 11/11
23 x 11/11
13 x 20/20

BB Curl
44 x 15
55 x 12
66 x 10
77 x 3
66 x 8
55 x 10

DB Alternate Curl
13 x 28
19 x 28
23 x 22
23 x 18

60min


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 Post subject: Re: Johnny's Log
PostPosted: Tue Mar 29, 2011 9:18 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sun 27 Mar 11

Squat
044 x 10
132 x 7
220 x 4
264 x 2

302.5 x 5
352.0 x 5
396.0 x 3

264 x 10
264 x 10
264 x 10

Front Squat
220 x 10
220 x 10
220 x 10

Straight-leg Deadlift
044 x 10
088 x 8
132 x 6
176 x 4
198 x 8
176 x 10
176 x 10
176 x 10

63min


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 Post subject:
PostPosted: Tue Mar 29, 2011 9:23 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Tue 29 Mar 11

DB Bench Press
23 x 20
43 x 15
63 x 10
69 x 7
73 x 5
79 x 3
53 x 10
53 x 10

DB 30Incline Bench Press
53 x 8
59 x 7
63 x 7
69 x 3
43 x 10
43 x 10

BB 30Incline Bench Press
044 x 20
110 x 10
110 x 7
110 x 9

DB Fly
19 x 11
19 x 11
19 x 9

Crunch
25
25
25

65min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 04, 2011 8:58 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Wed 30 Mar 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
374 x 1
407 x 3

BB Row
044 x 20
088 x 10
132 x 8
187 x 10
198 x 8
209 x 6
220 x 4

Pull-up
BW x 4
BW x 4
BW x 3
BW x 3.5

TBar Row
2p x 10
3p x 8
4p x 6
5p x 4
6p x 8
6p x 10
6p x 10
5p x 15

DB Row
83 x 12/12
83 x 12/12
83 x 11/11

62min



Thu 31 Mar 11

DB Seated Press
19 x 20
33 x 10
49 x 12
53 x 9
59 x 6.1
63 x 4
43 x 10
43 x 10

DB Incline45 Lateral Raise
09 x 12/12
13 x 10/10
13 x 8/8
13 x 7/7 + 09 x 9/9
09 x 11/11
09 x 10/10

DB Rear Delt Fly
09 x 9/9
09 x 8/8
06 x 12/12
06 x 15/15

BB Shrug
132 x 10
220 x 10
242 x 10
264 x 10

64min


Last edited by Johnny on Mon Apr 11, 2011 8:43 am, edited 1 time in total.

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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 04, 2011 9:00 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Fri 01 Apr 11

Swim 25m x 40

45min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 04, 2011 9:03 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sat 02 Apr 11

BB Lying Triceps Extension + Close Grip Bench Press
44 x 15+15
66 x 12+12
77 x 08+08
88 x 03+11
77 x 07+12
66 x 10+12

DB Kickback
13 x 15/15
23 x 12/12
23 x 11/11

BB Curl
44 x 15
55 x 12
66 x 9
77 x 5
66 x 9
55 x 13

DB Alternate Curl
13 x 28
23 x 20
23 x 18
23 x 18

55min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 04, 2011 9:06 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sun 03 Apr 11

Squat
044 x 10
132 x 7
220 x 4
264 x 2

302.5 x 5
352.0 x 5
396.0 x 3

264 x 10
264 x 10
264 x 10

Front Squat
220 x 10
220 x 10
220 x 10

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 8
198 x 6
209 x 5

59min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:16 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Tue 05 Apr 11

DB Bench Press
23 x 20
43 x 15
63 x 10
69 x 8
73 x 5
79 x 3
53 x 10

DB 30Incline Bench Press
53 x 10
59 x 8
63 x 6
69 x 5
43 x 10
43 x 10

BB 30Incline Bench Press
044 x 20
088 x 10
132 x 7
110 x 7
110 x 8

DB Fly
19 x 12
19 x 12
19 x 11
19 x 10

Superset with

Crunch
20
20
20
20

67min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:24 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Wed 06 Apr 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
396 x 1
429 x 1

BB Row
132 x 6
198 x 10
209 x 8
220 x 6
231 x 4

Pull-up
BW x 4
BW x 4
BW x 4
BW x 4

TBar Row
2p x 10
3p x 8
4p x 6
5p x 4
6p x 10
6p x 10
5p x 15

DB Row
83 x 12/12
83 x 12/12

Assisted Pull-up
10
8

66min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:34 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Thu 07 Apr 11

DB Seated Press
19 x 20
39 x 10
59 x 9
63 x 6
69 x 0 << couldn't clean the weight up to shoulders
43 x 10
43 x 10
43 x 10

DB Incline45 Lateral Raise
09 x 15/15
13 x 10/10
13 x 9/9
13 x 8/8 + 09 x 11/11
09 x 13/13
09 x 11/11

DB Rear Delt Fly
06 x 13/13
09 x 8/8
09 x 8/8
06 x 14/14

BB Shrug
220 x 10
264 x 10
308 x 10

63min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:39 am 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Fri 08 Apr 11

BB Lying Triceps Extension + Close Grip Bench Press
44 x 15+15
66 x 10+10
66 x 10+10
66 x 10+10
66 x 10+10
66 x 10+10

DB Kickback
13 x 15/15
19 x 12/12
19 x 12/12
19 x 12/12
19 x 12/12

BB Curl
44 x 15
66 x 10
66 x 10
66 x 9
66 x 7
66 x 8

DB Curl
13 x 10/10
19 x 8/8
13 x 10/10

DB Preacher Curl
13 x 12/12
13 x 10/10
13 x 10/10

52min


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