Johnny's Log
Moderators: Ironman, Jungledoc, parth, stuward
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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
Re: Johnny's Log
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
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