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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:44 am 
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Posts: 719
Sat 09 Apr 11

Lots of pull-ups and chin-ups


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 1:48 am 
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Posts: 719
Sun 10 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 4

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
187 x 10
198 x 8
209 x 6
220 x 4

64min


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 Post subject: Re: Johnny's Log
PostPosted: Mon Apr 11, 2011 8:41 pm 
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Posts: 719
Mon 11 Apr 11

DB Bench Press
23 x 20
43 x 15
63 x 10
69 x 7
73 x 5
79 x 3
53 x 12

DB 30Incline Bench Press
59 x 9
63 x 7
69 x 5
73 x 4
43 x 10
43 x 10
43 x 8
43 x 7

DB Fly
19 x 12
19 x 12
19 x 12
19 x 10
19 x 9

Superset with

Crunch
20
20
20
20

61min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 8:51 pm 
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Posts: 719
Tue 12 Apr 11

BB Curl
44 x 15
55 x 12
66 x 9
77 x 6
66 x 10
55 x 14

DB Incline Curl
19 x 10/10
13 x 11/11
13 x 11/11
19 x 10/10
13 x 10/10

BB Lying Triceps Extension
44 x 15
66 x 12
77 x 9
88 x 4
77 x 8
66 x ??

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

54min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 8:57 pm 
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Posts: 719
Thu 14 Apr 11

5 hours of sleep last night.

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
390.5 x 3

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

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

TBar Row
1p x 15
3p x 10
5p x 5
6p x 10
6p x 12
5p x 15

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

60min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 9:03 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Fri 15 Apr 11

DB Seated Press
23 x 20
43 x 10
53 x 10
59 x 8
63 x 6
63 x 5
43 x 10

DB Incline45 Lateral Raise
09 x 15/15
13 x 10/10
13 x 8/8
13 x 8/8
713 x 7/ + 09 x 8/8
09 x 12/12

BB 45Incline Press
044 x 20
088 x 10
132 x 5

DB Rear Delt Fly
9 x 9/9
9 x 10/10
9 x 9/9
9 x 8/8

BB Shrug
220 x 10
264 x 10
308 x 10
330 x 9

64min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 9:07 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sun 17 Apr 11

Squat
044 x 10
132 x 10
220 x 10
264 x 10
308 x 10
352 x 7
374 x 4

Front Squat
176 x 10
198 x 10
220 x 10
242 x 10
264 x 6

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
176 x 10

60min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 9:12 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Mon 18 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
59 x 9
63 x 7
69 x 5
73 x 3
43 x 10
43 x 10

DB Fly
23 x 10
23 x 10
23 x 10
23 x 8

Superset with

Crunch
10 x 15
10 x 15
10 x 15
10 x 15

53min


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 Post subject: Re: Johnny's Log
PostPosted: Wed Apr 20, 2011 9:31 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Tue 19 Apr 11

BB Lying Triceps Extension
44 x 15
66 x 12
77 x 9
88 x 4
77 x 9
66 x 12

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

BB Curl
44 x 15
55 x 12
66 x 9
77 x 5
66 x 8
55 x 13

DB Incline Curl
13 x 10/10
19 x 8/8
13 x 7/7

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

54min


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 Post subject: Re: Johnny's Log
PostPosted: Sun Apr 24, 2011 8:42 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Thu 21 Apr 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
390.5 x 5

BB Row
132 x 6
198 x 10
209 x 8
220 x 6
231 x 5

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5

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

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

60min


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 Post subject: Re: Johnny's Log
PostPosted: Sun Apr 24, 2011 8:48 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Fri 22 Apr 11

BB Seated Press
044 x 20
066 x 10
088 x 10
110 x 10
121 x 8
132 x 5

DB Seated Press
23 x 10
33 x 10
43 x 10
53 x 8
59 x 5
43 x 10

DB Incline45 Lateral Raise
09 x 15/15
09 x 12/12
13 x 10/10
13 x 8/8
13 x 7/7
13 x 7/7 + 09 x 10/10
09 x 11/11
09 x 11/11

DB Rear Delt Fly
0 x 10
0 x 10
6 x 12
13 x 8
6 x 10
6 x 10
6 x 8

BB Shrug
220 x 10
264 x 10
308 x 10
330 x 9

68min


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 Post subject: Re: Johnny's Log
PostPosted: Sun Apr 24, 2011 8:50 pm 
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Posts: 719
Sat 23 Apr 11

Chin-up
BW x 1
BW x 10.5
BW x 7
BW x 6
BW x 5
BW x 5
BW x 5
BW x 4.9

Assisted Pull-up
7
6
5


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 Post subject: Re: Johnny's Log
PostPosted: Sun Apr 24, 2011 8:53 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Sun 24 Apr 11

Squat
044 x 10
132 x 10
220 x 10
264 x 10
308 x 10
352 x 5
374 x 4

Front Squat
176 x 10
198 x 10
220 x 10
242 x 10
264 x 7
220 x 10

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
176 x 9

63min


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 Post subject: Re: Johnny's Log
PostPosted: Thu Apr 28, 2011 9:04 pm 
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Joined: Wed May 06, 2009 1:55 am
Posts: 719
Mon 25 Apr 11

DB Bench Press
23 x 20
23 x 20
43 x 10
53 x 10
63 x 10
69 x 8
73 x 6
53 x 11

DB 30Incline Bench Press
43 x 10
53 x 10
59 x 8
63 x 8
43 x 11

BB 30Incline Bench Press
088 x 10
110 x 7
121 x 5

DB Fly
19 x 11
19 x 10
19 x 9
19 x 9
Superset with
Crunch
10 x 15
10 x 15
10 x 15
10 x 15

V-up
15

58min


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 Post subject: Re: Johnny's Log
PostPosted: Thu Apr 28, 2011 9:21 pm 
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Posts: 719
Tue 26 Apr 11

BB Lying Triceps Extension
44.0 x 20
55.0 x 10
66.0 x 10
77.0 x 10
82.5 x 5
82.5 x 4
66.0 x 11

DB Kickback
13 x 15/15
19 x 15/15
23 x 12/12
23 x 10/10
23 x 10/10 + 13 x 10/10

BB Curl
44.0 x 20
55.0 x 10
60.5 x 10
66.0 x 10
70.5 x 8
70.5 x 5
55.0 x 12

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

DB Concentration Curl
DB Hammer Curl

60min

My Tri's felt really good and got a good DOMS a day latter. But my Bi's only have a tight feeling during the workout and no DOMS whatsoever.


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