## Johnny's Log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

BB Incline Bench Press

044 x 20

066 x 15

088 x 10

110 x 10

132 x 10

154 x 6 + 132 x 6

132 x 6

DB Incline Bench Press

43 x 10

49 x 10

53 x 10

59 x 8

59 x 7

DB Fly

19 x 15

19 x 10

19 x 10

DB Seated Lateral Raise

9 x 18

9 x 15

9 x 14

DB Incline Lateral Raise

9 x 9/12

9 x 9/11

9 x 10/11

Push-up

15

40min

Chin-up

BW x 8.9

BW x 6

BW x 5

BW x 5

BW x 4

BW x 3

BW x 3

BW x 3

BB Curl

44 x 15

66 x 11

66 x 7.5 + 44 x 12

DB Incline Curl (alternate)

19 x 24

19 x 28

DB Preacher Curl

13 x 15/15

13 x 10/9

42min

I got more pump when I don't count the reps and sets, just do various of of curls in circuit like last Saturday.

BB Bench Press

044 x 20

088 x 10

132 x 6

154 x 4

176 x 10

176 x 7

176 x 6

176 x 5 + 132 x 6

DB Bench Press

43 x 10

53 x 10

53 x 8

53 x 7

59 x 6

BB Incline Bench Press

044 x 20

088 x 8

132 x 3

143 x 3

110 x 3

110 x 3

My front delts gave up on me.

DB fly

19 x 13

19 x 11

23 x 7

23 x 6

BB Lying Triceps Extension + BB Close Grip Bench Press

44 x 15+15

66 x 6+6

66 x 7+5

DB Kickback

13 x 15/15

23 x 15/15

23 x 15/15 + 13 x 12/12

70min

My front delts are sore as hell, much much more than my pecs. I'm gonna start with DB bench first next chest workout and see how it goes.

BB Row

044 x 20

088 x 10

132 x 6

154 x 4

176.0 x 10

181.5 x 9

187.0 x 7

192.5 x 6 + 154 x 10

TBar Row

1p x 10

2p x 8

3p x 6

4p x 4

5p x 5

5p x 5

5p x 6 + 4p x 15

5-plates is much heavier than 4-plates.

Chin-up

BW x 6

BW x 5

BW x 4

BW x 3

DB Row

73 x 12/12

83 x 12/12

83 x 11/11

83 x 11/13 + 73 x 7/7

60min

Front delts are still very sore.

BB Seated Press (didn't lockout)

044 x 20

066 x 10

088 x 6

110.0 x 12

115.5 x 7

121.0 x 6

126.5 x 5

DB Press

39 x 10

43 x 7

43 x 8

43 x 8

43 x 6

DB Upright Row

33 x 12

39 x 8

39 x 7

39 x 6.5

DB Lateral Raise

09 x 17/17

13 x 8/8 + 09 x 12/12

13 x 7/6 + 09 x 9/9

09 x 12/14

09 x 10/8

DB Shrug

83 x 30

83 x 17

My neck and traps felt fine, so I give it a try.

59min

Got a good sore in my lateral delts. I rarely had it.

Deadlift

132 x 10

220 x 6

308 x 4

352 x 7

I shouldn't have done this. My traps haven't fully healed yet. Although they felt fine before but the pain came back after I finished the last sets.

BB Curl + DB Alternate Incline Curl

44 x 20

66 x 13 + 19 x 18

66 x 9 + 19 x 16

66 x 8 + 19 x 14

DB Preacher Curl

13 x 15/17

13 x 13/13

Reverse Crunch

25

12

10

41min

I'm going on vacation tomorrow. That's why I squeeze in my workouts this week.

DB Bench Press

23 x 15

43 x 10

53 x 15

59 x 12

63 x 9

69 x 6

69 x 5

53 x 8

BB Incline Bench Press

088 x 10

110 x 8

132 x 6

137.5 x 3.5

132 x 5 + 110 x 5

110 x 5

DB fly

23 x 10

25 x 8

25 x 6

13 x 15

BB Lying Triceps Extension + BB Close Grip Bench Press

44 x 15

66 x 7+8

66 x 4+7

44 x 14+10

DB Kickback

13 x 15/15

23 x 15/15

23 x 13/13 + 13 x 14/14

74min

Changing the weight of the DBs every set is somewhat annoying.