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Johnny's Log
http://exrx.net/forum/viewtopic.php?f=3&t=6044
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Author:  Johnny [ Thu Dec 22, 2011 2:33 am ]
Post subject:  Re: Johnny's Log

Sat 19 Nov 11

DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10

DB 30Incline Bench Press
23 x 20
33 x 15
43 x 12
53 x 7
Stopped here because left shoulder hurt.

30min

Author:  Johnny [ Thu Dec 22, 2011 2:38 am ]
Post subject:  Re: Johnny's Log

Sun 20 Nov 11

Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
418 x 2

Front Squat
132 x 10
220 x 9
264 x 8
308 x 7

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

60min

Author:  Johnny [ Thu Dec 22, 2011 2:50 am ]
Post subject:  Re: Johnny's Log

Tue 22 Nov 11

*** Change to workout in the morning ***

DB 30Incline Bench Press
19 x 20
19 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 6

DB Bench Press
43 x 12
53 x 10
63 x 9
73 x 5

DB Fly
19 x 12
19 x 12
19 x 12
19 x 12

44min

Author:  Johnny [ Thu Dec 22, 2011 3:03 am ]
Post subject:  Re: Johnny's Log

Wed 23 Nov 11

Pull-up
BW x 3
BW x 3

BB Row
088 x 20
088 x 20
132 x 15
176 x 12
220 x 9.9
242 x 8
264 x 5.9

Chin-up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

55min

Author:  Johnny [ Thu Dec 22, 2011 3:17 am ]
Post subject:  Re: Johnny's Log

Thu 24 Nov 11

BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10

DB Kickback
13 x 20/20
23 x 18/18
29 x 16/16

BB Curl
44 x 18
55 x 13
66 x 9

DB Curl
13 x 7/7
13 x 8/9
13 x 9/10
13 x 8/8

DB Preacher Curl
13 x 9/9
13 x 9/9

47min

Author:  Johnny [ Thu Dec 22, 2011 3:46 am ]
Post subject:  Re: Johnny's Log

Fri 25 Nov 11

DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
13 x 15/15

DB Lateral Raise
9 x 12
9 x 12
9 x 12
9 x 12

DB Alternate Front Raise
9 x 40
9 x 40

DB Rear Delt Fly
9 x 10
9 x 12
9 x 12
9 x 12

Lying Leg Raise
12
12
12

Sit-up
15
15
15

47min

Author:  Johnny [ Thu Dec 22, 2011 4:05 am ]
Post subject:  Re: Johnny's Log

Sun 27 Nov 11

Squat
044 x 12
132 x 10
220 x 9
308 x 8
352 x 7
396 x 4

Front Squat
132 x 10
220 x 9
264 x 8
308 x 7

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

52min

Author:  Johnny [ Thu Dec 22, 2011 4:07 am ]
Post subject:  Re: Johnny's Log

Tue 29 Nov 11

DB Fly
9 x 20
9 x 20

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 can't set up

DB Bench Press
43 x 15
53 x 12
63 x 10
73 x 4

DB Fly
23 x 10
23 x 10

44min

Author:  Johnny [ Thu Dec 22, 2011 4:11 am ]
Post subject:  Re: Johnny's Log

Wed 30 Nov 11

BB Row
088 x 20
088 x 20
132 x 15
176 x 12
220 x 10
242 x 7.9
264 x 5.5

Chin-up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

48min

Author:  Johnny [ Thu Dec 22, 2011 4:20 am ]
Post subject:  Re: Johnny's Log

Thu 01 Dec 11

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 10

DB Kickback
13 x 20/20
23 x 18/18
29 x 18/18

BB Curl
44 x 20
55 x 15
66 x 10

DB Curl
13 x 8/8
13 x 8/8
13 x 8/8

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

46min

Author:  Johnny [ Thu Dec 22, 2011 4:23 am ]
Post subject:  Re: Johnny's Log

Fri 02 Dec 11

DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
13 x 15/15
13 x 15/15
13 x 15/15

BB Front Raise
44 x 8
44 x 8
44 x 8
44 x 8
44 x 7

DB Lateral Raise
9 x 12
9 x 12
9 x 12
9 x 12

Lying Leg Raise
12
12
12

Sit-up
15
15
19

47min

Author:  Johnny [ Thu Dec 22, 2011 4:33 am ]
Post subject:  Re: Johnny's Log

Mon 05 Dec 11

Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
440 x 1

Front Squat
132 x 10
220 x 9
264 x 8
308 x 7

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

52min

Author:  Johnny [ Thu Dec 22, 2011 4:42 am ]
Post subject:  Re: Johnny's Log

Tue 06 Dec 11

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 5

DB Bench Press
43 x 15
53 x 12
63 x 10
73 x 6

DB Fly
23 x 11
23 x 11
23 x 11
23 x 10

47min

Author:  Johnny [ Thu Dec 22, 2011 4:45 am ]
Post subject:  Re: Johnny's Log

Wed 07 Dec 11

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 9.9
242 x 8
264 x 5.5

Chin-up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 4

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

49min

Author:  Johnny [ Thu Dec 22, 2011 4:53 am ]
Post subject:  Re: Johnny's Log

Fri 09 Dec 11

DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 16/16
13 x 16/16
19 x 07/09
19 x 09/10

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 10

DB Kickback
13 x 20/20
23 x 18/18
29 x 14/16

BB Curl
44 x 20
55 x 15
66 x 9

DB Curl
13 x 8/8
13 x 8/8
13 x 8/8

DB Preacher Curl
13 x 12/12
13 x 14/14

Sit-up
20
20
20
20

63min

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