Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, parth, stuward

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Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:48 am

Mon 02 Jan 12

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 6

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

60min
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Johnny
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Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:49 am

Tue 03 Jan 12

DB 30Incline Bench Press
23 x 20
33 x 18
43 x 15
53 x 12
63 x 9
73 x 4

DB Bench Press
43 x 15
53 x 12
63 x 9
73 x 4

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

51min
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Johnny
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Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:51 am

Wed 04 Jan 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
242 x 8
264 x 5.9

Chin-up
BW x 6
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
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Johnny
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Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:53 am

Thu 05 Jan 12

DB Incline45 Lateral Raise
09 x 25/25
09 x 25/25
13 x 20/20
13 x 20/20
19 x 15/15
19 x 17/17

DB Lateral Raise
9 x 15
9 x 15
9 x 14
9 x 12

Lying Leg Raise
12
12
12

Sit-up
15
15
15

46min
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Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:54 am

Fri 06 Jan 12

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 10
82.5 x 5

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

BB Curl
44 x 18
55 x 15
66 x 10
71.5 x 6

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

48min
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Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:56 am

Mon 09 Jan 12

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

62min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:58 am

Tue 10 Jan 12

DB 30Incline Bench Press
23 x 20
33 x 18
43 x 15
53 x 12
63 x 10
73 x 4

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

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

54min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:59 am

Wed 11 Jan 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
242 x 9
264 x 7

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

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

54min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 3:01 am

Thu 12 Jan 12

DB Incline45 Lateral Raise
09 x 25/25
09 x 25/25
13 x 20/20
13 x 20/20
19 x 15/12
19 x 14/12

DB Lateral Raise
9 x 12
9 x 12
9 x 12
9 x 13
9 x 15

Lying Leg Raise
12
12
12

Sit-up
15
15
16

39min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 3:03 am

Fri 13 Jan 12

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 9

DB Kickback
13 x 20/20
23 x 20/20
33 x 16/16

BB Curl
44 x 18
55 x 15
66 x 10
71.5 x 6

DB Curl
13 x 10/10
13 x 9/9
13 x 11/11
13 x 9/9

50min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:46 am

Mon 16 Jan 12

Squat
044 x 12
132 x 10
220 x 9
308 x 8
396 x 5

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

56min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:48 am

Tue 17 Jan 12

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9
73 x 4

DB Bench Press
43 x 15
53 x 12
63 x 9
73 x 3

DB Fly
23 x 15

39min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:50 am

Wed 18 Jan 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
242 x 8
264 x 6

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

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

54min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:53 am

Thu 19 Jan 12

DB Incline45 Lateral Raise
09 x 25/25
09 x 25/25
13 x 20/20
13 x 20/20
19 x 15/12
19 x 10/10
09 x 25/25

DB Lateral Raise
9 x 12
9 x 13
9 x 14
9 x 13
9 x 12

Lying Leg Raise
12
12
12

Sit-up
15
15
19

45min
Top
Johnny
Member
Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:55 am

Fri 20 Jan 12

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 8

DB Kickback
13 x 20/20
23 x 20/20
33 x 17/17

BB Curl
44 x 18
55 x 15
66 x 10
71.5 x 6

DB Curl
13 x 10/10
13 x 9/9
13 x 9/9

54min
Top
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