ExRx.net

[Johnny]

Sun 25 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
324.5 x 5
324.5 x 5
324.5 x 5
324.5 x 5
324.5 x 5
My glutes and lower back are really sore.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
176 x 5
176 x 5
176 x 5
176 x 4
154 x 6
Ahh, 1 missed rep, it was half way up but I couldn't lock out. Added 1 back-off set.

Row
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
176 x 5
176 x 5
176 x 5
176 x 5

Sit-up
44 x 14
44 x 14
44 x 14

Good-morning
71.5 x 10
71.5 x 10
71.5 x 10

69min

[Johnny]

Tue 27 Oct 09

Front Squat
044 x 10
132 x 5
220 x 3
265.9 x 5
265.9 x 5

Press
044 x 10
088 x 5
110 x 1
132 x 1
143 x 5
104.5 x 3 x 5sets

Deadlift
132 x 10
220 x 3
264 x 2
286 x 1
335.5 x 5

Chin-up
BW x 4
BW x 4
BW x 4
BW x 4
BW x 3
I thought I could at least do 4/4/4/4/4.

Evil8 BB complexes
66 x 2sets
This made me sweat a lot, especially during the front squats.

55min

Great workout, got 2 new PRs as my expectations.

[Johnny]

Thu 29 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
330 x 1
363 x 5
269.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 4
143 x 3 x 6

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 4
143 x 3 x 6

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 7

Curl
71.5 x 12
71.5 x 11
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 12

68min

[Johnny]

Sun 01 Nov 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
330 x 5
330 x 5
330 x 5
330 x 5
330 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
I remembered the weight wrong. Actually it should be 176lb, same weight as last Sunday.

Row
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
176 x 5
176 x 5
176 x 5
176 x 5
These too, I forgot to increase the weight.

Sit-up
44 x 14 weight on chest
22 x 14 weight behind head
22 x 12 weight behind head

Good-morning
77 x 10
77 x 10
77 x 10

68min

[Johnny]

Tue 03 Nov 09

Front Squat
044 x 10
132 x 4
220 x 2
275 x 5
275 x 5

Press
044 x 10
088 x 5
110 x 1
121 x 1
132 x 5
132 x 5
132 x 3
132 x 3
132 x 3
6 total missed reps.

Deadlift
132 x 10
220 x 3
264 x 2
286 x 1
341 x 2
Only 2 reps then both my body and my mind gave up.

Pull-up
BW x 1
BW x 1
BW x 2
BW x 2
BW x 2

Evil8 BB complex
66 x 2sets
I do this complex with 66lb for a couple of sets on non-lift days too, I've done it for 2 weeks now. Don't know whether it would interfere with my lifts or not. I'll give it a try.

59min

[Johnny]

Thu 05 Nov 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
330 x 1
368.5 x 4
275 x 2 x 6

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 4
143 x 3 x 6

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 4
143 x 3 x 6

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 6

Curl
71.5 x 12
71.5 x 11
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 14

69min

All big lifts got 1 missed rep.

[Johnny]

Sun 08 Nov 09

Squat
044 x 10
132 x 5
220 x 3
264 x 2
308 x 1
335.5 x 5
335.5 x 5
335.5 x 5
335.5 x 5
335.5 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 5
176 x 5
176 x 5
176 x 4
176 x 4
154 x 6
Added 1 back-off set.

Row
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
181.5 x 5
181.5 x 4
181.5 x 4
181.5 x 4

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

Good-morning
82.5 x 10
82.5 x 10
82.5 x 10

69min

[Johnny]

Tue 10 Nov 09

Front Squat
044 x 10
132 x 5
220 x 2
275 x 5
275 x 5

Press
044 x 10
088 x 5
110 x 2
132 x 1
148.5 x 4
104.5 x 3 x 6

Deadlift
132 x 10
220 x 5
264 x 2
286 x 1
341 x 1
341 x 0
264 x 1 x 3
Very disappointed, this is worse than last week's. Got only 1 rep. Then I waited 3 minutes, tried to pull it again and failed. Added 3 singles back-off sets.

Chin-up
BW x 4
BW x 4
BW x 4
BW x 4
BW x 5

Evil8 BB complex
66 x 1set

59min

[Johnny]

Thu 12 Nov 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
330 x 1
368.5 x 4
275 x 2 x 6

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 4
143 x 3 x 6

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 4
143 x 3 x 6

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 7

Curl
71.5 x 12
71.5 x 9
71.5 x 7

Leg-hip Raise
0 x 15
0 x 15
0 x 11

72min

Copied and pasted from last week's, only some differences in accessories.

[Johnny]

Sun 15 Nov 09

Not enough sleep. :(

Squat
044 x 10
132 x 5
220 x 3
264 x 2
308 x 1
341 x 5
341 x 5
341 x 5
341 x 5
341 x 5
This was very intense today, I got all beat up.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 2
176 x 5
176 x 5
176 x 5
176 x 3
176 x 2
154 x 7
This's getting worse, don't know it's from lack of sleep or not. If next week I couldn't do better than this, I'll reset.

Row
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
181.5 x 5
181.5 x 5
181.5 x 4
181.5 x 4

Sit-up (weight behind head)
22 x 14
22 x 14
22 x 10

Good-morning
88 x 10
88 x 10
88 x 10

73min

EDIT: forgot to change the date.

[Johnny]

Tue 17 Nov 09

Front Squat
044 x 10
132 x 5
220 x 2
275 x 5
275 x 5

Press
044 x 10
088 x 5
110 x 2
132 x 5
132 x 5
132 x 4
132 x 3
132 x 3
Still stall, but got 1 additional rep better than the last time.

Deadlift
132 x 10
220 x 5
264 x 2
286 x 1
341 x 5
I made it. I needed to pause like 5-10sec between the 4th and the 5th rep to catch my breath but I count it a success anyway. Next's 346.5lb.

Pull-up
BW x 1
BW x 2
BW x 1
BW x 3
BW x 3
10 total reps. :)

Evil8 BB complex
66 x 2sets
This made me panted very hard.

55min

Today's workout was great.

[Johnny]

Thu 19 Nov 09

Squat
044 x 10
132 x 5
220 x 3
308 x 2
352 x 1
368.5 x 5
275 x 2 x 5
Next's 374lb.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 3
143 x 3 x 7
Stall on both intensity day and volume day.

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 5
143 x 3 x 5
Next's 198lb.

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 9

Curl
71.5 x 12
71.5 x 9
71.5 x 7

Leg-hip Raise
0 x 15
0 x 15
0 x 11

69min