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Posted: Mon Mar 07, 2011 8:47 pm
by Johnny
Fri 04 Mar 11

DB Seated Press
23 x 10
33 x 10
43 x 7
53 x 4
59 x 8
59 x 7
59 x 6
59 x 5
43 x 10

BB Incline45 Press
044 x 15
088 x 10
132 x 5
110 x 7
110 x 6
110 x 6

DB Incline45 Lateral Raise
09 x 15/15
19 x 6/6
13 x 9/9
13 x 7/7
09 x 12/12

DB Rear Delt Fly
9 x 11/11
9 x 10/10
9 x 8/8
9 x 9/9

60min

Posted: Mon Mar 07, 2011 8:54 pm
by Johnny
Sat 05 Mar 11

Chin-up
BW x 10 :)))
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
BW x 4

Posted: Mon Mar 07, 2011 9:00 pm
by Johnny
Sun 06 Mar 11

Squat c1w2
044 x 10
132 x 7
220 x 4
308 x 2
352 x 5
352 x 5
352 x 5
352 x 5
352 x 5
352 x 5
352 x 4 << lost balance
I'm starting to fear next Sunday.

Front Squat
220 x 10
231 x 10
242 x 10

Calf Raise
242 x 15
330 x 15
374 x 15

57min

Posted: Mon Mar 07, 2011 9:08 pm
by Johnny
Mon 07 Mar 11

BB Row
044 x 10
088 x 8
132 x 6
198.0 x 10
203.5 x 8
209.0 x 5
214.5 x 4

Pull-up
BW x 4
BW x 4
BW x 4
BW x 4

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 10
6p x 6
6p x 7
5p x 12

DB Row
83 x 12/12
83 x 12/12
83 x 11/11

47min

Posted: Thu Mar 10, 2011 8:45 pm
by Johnny
Tue 08 Mar 11

DB Bench Press
23 x 20
43 x 10
53 x 7
63 x 4
73 x 8
73 x 6
73 x 5
73 x 4
63 x 7.5

DB Incline30 Bench Press
43 x 10
53 x 5
63 x 8
63 x 6
63 x 5.5
63 x 4.5
43 x 8

DB Incline30 Fly
19 x 11
19 x 11
19 x 11

DB Fly
19 x 11
19 x 10
19 x 9

60min

Posted: Thu Mar 10, 2011 9:02 pm
by Johnny
Thu 10 Mar 11

Deadlift
132 x 10
220 x 7
308 x 4
352 x 2
401.5 x 4 :)

Chin-up (30sec rest)
BW x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,4 = 44

Straight-leg Deadlift
044 x 10
176 x 10
176 x 10
176 x 10
176 x 7
My grips failed first and my hammies don't sore much today.

37min

I'll start using straps next week. I think I'll use it with every pull exercises except for the deadlift.

Posted: Sun Mar 20, 2011 8:44 pm
by Johnny
Fri 11 Mar 11

DB Seated Press
19 x 15
33 x 10
43 x 7
53 x 4
63 x 5
53 x 8
53 x 7
53 x 7
43 x 10

BB Incline45 Press
044 x 20
088 x 10
088 x 9
088 x 8
088 x 10

DB Incline45 Lateral Raise
09 x 15/15
13 x 8/8
13 x 7/7
09 x 10/10
09 x 8/9

DB Rear Delt Fly
9 x 9/9
9 x 9/9

DB Rear Delt Row
9 x 10
9 x 11

60min

Posted: Sun Mar 20, 2011 8:48 pm
by Johnny
Sat 12 Mar 11

All done with super-sets.

BB Curl
44 x 20
66 x 10
66 x 10
66 x 9
66 x 7

DB Curl

BB LTE CGBP
44 x 20
66 x 15 15
66 x 15 15

DB Hammer Curl

DB Kickback

44min

Re: Johnny's Log

Posted: Sun Mar 20, 2011 8:56 pm
by Johnny
Sun 13 Mar 11

Squat c1w2
044 x 10
132 x 7
220 x 4
308 x 2
352 x 1
379.5 x 4
379.5 x 3
379.5 x 2
I gave up here. This is too much for my back. I probably need at least 2 hours, if I were to finish all the reps.

Front Squat
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
Felt the sore Hammies from Thursday.

Calf Raise
220 x 15
374 x 15
385 x 14
385 x 12

61min

I won't separate Quad and Ham workout again.

Posted: Sun Mar 20, 2011 8:58 pm
by Johnny
Mon 14 Mar 11

BB Row
044 x 20
088 x 8
132 x 6
176 x 4
198.0 x 10
203.5 x 7
209.0 x 5.9
214.5 x 4

Pull-up
BW x 4
BW x 4
BW x 4
BW x 4

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 2
6p x 7
6p x 8
5p x 12
5p x 10

DB Row
83 x 12/12
83 x 12/12
83 x 12/12

48min

Posted: Sun Mar 20, 2011 9:06 pm
by Johnny
Tue 15 Mar 11

BB Bench Press
044 x 20
088 x 10
132 x 6
176 x 3
198 x 3
I stopped here. This is all shoulders, can't feel the chest at all. I better stick with DB.

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

DB Incline30 Bench Press
23x 10
33 x 10
43 x 10
53 x 10
63 x 7
53 x 8

DB Incline30 Fly
23 x 10
23 x 10
19 x 12

DB Fly
19 x 10
19 x 9
19 x 9

57min

Posted: Sun Mar 20, 2011 9:10 pm
by Johnny
Thu 17 Mar 11

Deadlift
132 x 10
220 x 5
308 x 5
352 x 5
396 x 2
308 x 10

Chin-up (30sec rest)
BW x
1,2,3,4,5,
1,2,3,4,5,
1,2,3,4,5,
1,2,3 = 51

35min

Re: Johnny's Log

Posted: Sun Mar 20, 2011 9:20 pm
by Johnny
Fri 18 Mar 11

BB Seated Press
044 x 20
044 x 15
066 x 10
088 x 7
110 x 4
132 x 5
110 x 8
110 x 4
Haven't done this for a while, felt a little awkward.

DB Seated Press
19 x 10
33 x 10
43 x 7
53 x 8
43 x 11

BB Upright Row
44 x 15
66 x 10
88 x 8
This felt like upper back exercise.

DB Incline45 Lateral Raise
09 x 12/12
13 x 9/9
13 x 7/7 + 09 x 8/8
13 x 6/6 + 09 x 8/8
09 x 9/9
09 x 9/9

DB Rear Delt Row
13 x 15/15
19 x 15/15
19 x 14/11
19 x 10/9

60min

Posted: Sun Mar 20, 2011 9:33 pm
by Johnny
Sat 19 Mar 11

BB Curl
44 x 15
55 x 12
66 x 9
77 x 6
88 x 1
77 x 5
66 x 9
55 x 12

DB Alternate Curl
19 x 24
19 x 24
23 x 18
23 x 16

DB Preacher Curl
13 x 13/15
13 x 11/10

BB LTE
44 x 15
55 x 12
66 x 9
77 x 6
88 x 4
77 x 8
66 x 10
55 x 14

DB Kickback
13 x 15/15
23 x 14/14
19 x 14/14
13 x 19/19

58min

Posted: Sun Mar 20, 2011 9:35 pm
by Johnny
Sun 20 Mar 11

Squat
044 x 10
132 x 7
220 x 4
264 x 2

308.0 x 5
357.5 x 5
401.5 x 2 I'll try again next week.
401.5 x 1

286 x 10
286 x 10
286 x 10 >> nothing left.

Front Squat
220 x 10
220 x 10
220 x 10

Straight-leg Deadlift
044 x 15
088 x 8
132 x 6
176 x 4
198 x 7
176 x 9
176 x 8

66min