## Johnny's Log

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

### Re: Johnny's Log

Thu 28 Apr 11

BB Row

044 x 20

088 x 10

132 x 10

176 x 10

198 x 10

220 x 5.5

231 x 5

Pull-up

BW x 4

BW x 3

BW x 3

Chin-up

BW x 6

BW x 5

BW x 5

TBar Row

3p x 10

4p x 10

5p x 10

6p x 12

6p x 12

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

56min

BB Row

044 x 20

088 x 10

132 x 10

176 x 10

198 x 10

220 x 5.5

231 x 5

Pull-up

BW x 4

BW x 3

BW x 3

Chin-up

BW x 6

BW x 5

BW x 5

TBar Row

3p x 10

4p x 10

5p x 10

6p x 12

6p x 12

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

56min

### Re: Johnny's Log

Fri 29 Apr 11

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 7

143 x 4

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 10

59 x 6

43 x 11

DB Incline45 Lateral Raise

09 x 15/15

09 x 15/15

13 x 10/10

13 x 9/9

13 x 9/9

13 x 9/9 + 09 x 10/10

09 x 12/12

DB Rear Delt Fly

6 x 10

6 x 10

6 x 10

6 x 9

6 x 8

BB Shrug

220 x 10

264 x 10

308 x 10

330 x 9

64min

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 7

143 x 4

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 10

59 x 6

43 x 11

DB Incline45 Lateral Raise

09 x 15/15

09 x 15/15

13 x 10/10

13 x 9/9

13 x 9/9

13 x 9/9 + 09 x 10/10

09 x 12/12

DB Rear Delt Fly

6 x 10

6 x 10

6 x 10

6 x 9

6 x 8

BB Shrug

220 x 10

264 x 10

308 x 10

330 x 9

64min

### Re: Johnny's Log

Sat 30 Apr 11

Pull-up

BW x 1

BW x 6

BW x 5

BW x 5

BW x 5

BW x 4

Chin-up

BW x 5.5

BW x 5

BW x 5

BW x 4.9

Assisted Pull-up

9

9

6

Pull-up

BW x 1

BW x 6

BW x 5

BW x 5

BW x 5

BW x 4

Chin-up

BW x 5.5

BW x 5

BW x 5

BW x 4.9

Assisted Pull-up

9

9

6

### Re: Johnny's Log

Sun 01 May 11

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 7

374 x 4

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

BB Lunge

44 x 28

55 x 16 + 00 x 12

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 8

68min

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 7

374 x 4

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

BB Lunge

44 x 28

55 x 16 + 00 x 12

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 8

68min

Last edited by Johnny on Wed May 11, 2011 9:39 pm, edited 1 time in total.

### Re: Johnny's Log

Mon 02 May 11

DB Bench Press

23 x 20

23 x 20

43 x 10

53 x 10

63 x 10

69 x 7

73 x 6

53 x 11

DB 30Incline Bench Press

43 x 10

53 x 10

59 x 9

63 x 6

43 x 11

BB 30Incline Bench Press

110 x 10

121 x 8

132 x 5

DB Fly

23 x 10

23 x 10

23 x 8

23 x 7

58min

DB Bench Press

23 x 20

23 x 20

43 x 10

53 x 10

63 x 10

69 x 7

73 x 6

53 x 11

DB 30Incline Bench Press

43 x 10

53 x 10

59 x 9

63 x 6

43 x 11

BB 30Incline Bench Press

110 x 10

121 x 8

132 x 5

DB Fly

23 x 10

23 x 10

23 x 8

23 x 7

58min

### Re: Johnny's Log

Wed 04 May 11

BB Row

044 x 20

088 x 10

132 x 10

176 x 10

198 x 10

220 x 5

231 x 5

176 x 12

Chin-up

BW x 5

BW x 5

BW x 5

BW x 5

BW x 5

BW x 6

TBar Row

3p x 10

4p x 10

5p x 10

6p x 10

6p x 10

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

83 x 12/12

53min

BB Row

044 x 20

088 x 10

132 x 10

176 x 10

198 x 10

220 x 5

231 x 5

176 x 12

Chin-up

BW x 5

BW x 5

BW x 5

BW x 5

BW x 5

BW x 6

TBar Row

3p x 10

4p x 10

5p x 10

6p x 10

6p x 10

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

83 x 12/12

53min

### Re: Johnny's Log

Thu 05 May 11

BB Curl

44.0 x 20

55.0 x 10

60.5 x 10

66.0 x 10

70.5 x 8

70.5 x 6

55.0 x 14

DB Hammer Curl

DB Preacher Curl

DB Concentration Curl

2 sets each at 13

BB Lying Triceps Extension

44.0 x 20

55.0 x 10

66.0 x 10

77.0 x 10

82.5 x 7

82.5 x 4

66.0 x 11

DB Kickback

13 x 15/15

23 x 15/15

23 x 12/12

62min

BB Curl

44.0 x 20

55.0 x 10

60.5 x 10

66.0 x 10

70.5 x 8

70.5 x 6

55.0 x 14

DB Hammer Curl

DB Preacher Curl

DB Concentration Curl

2 sets each at 13

BB Lying Triceps Extension

44.0 x 20

55.0 x 10

66.0 x 10

77.0 x 10

82.5 x 7

82.5 x 4

66.0 x 11

DB Kickback

13 x 15/15

23 x 15/15

23 x 12/12

62min

### Re: Johnny's Log

Fri 06 May 11

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 7

143 x 5

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 9

59 x 4

43 x 11

DB Incline45 Lateral Raise

09 x 15/15

09 x 15/15

13 x 11/11

13 x 10/9

13 x 9/8 + 09 x 10/8

09 x 12/11

09 x 12/11

DB Rear Delt Fly

6 x 12

6 x 10

6 x 10

6 x 10

6 x 10

BB Shrug

220 x 10

264 x 10

308 x 10

330 x 10

352 x 12

59min

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 7

143 x 5

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 9

59 x 4

43 x 11

DB Incline45 Lateral Raise

09 x 15/15

09 x 15/15

13 x 11/11

13 x 10/9

13 x 9/8 + 09 x 10/8

09 x 12/11

09 x 12/11

DB Rear Delt Fly

6 x 12

6 x 10

6 x 10

6 x 10

6 x 10

BB Shrug

220 x 10

264 x 10

308 x 10

330 x 10

352 x 12

59min

Last edited by Johnny on Wed May 18, 2011 12:24 am, edited 1 time in total.

### Re: Johnny's Log

Sat 07 May 11

Pull-up

BW x 1

BW x 7

BW x 5

BW x 5

BW x 4

BW x 4

BW x 3

Chin-up

BW x 5

BW x 5

BW x 5

BW x 4

BW x 3

Pull-up

BW x 1

BW x 7

BW x 5

BW x 5

BW x 4

BW x 4

BW x 3

Chin-up

BW x 5

BW x 5

BW x 5

BW x 4

BW x 3

### Re: Johnny's Log

Sun 08 May 11

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 7

374 x 3

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

220 x 10

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 10

65min

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 7

374 x 3

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

220 x 10

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 10

65min

### Re: Johnny's Log

Mon 10 May 11

DB Bench Press

23 x 20

23 x 20

43 x 10

53 x 10

63 x 10

69 x 8

73 x 5

53 x 10

DB 30Incline Bench Press

43 x 10

53 x 9

59 x 8

63 x 6.5

43 x 11

BB 30Incline Bench Press

110 x 10

121 x 8

132 x 5

DB Fly

23 x 10

23 x 10

23 x 10

23 x 7

Crunch

10 x 20

10 x 20

10 x 20

62min

DB Bench Press

23 x 20

23 x 20

43 x 10

53 x 10

63 x 10

69 x 8

73 x 5

53 x 10

DB 30Incline Bench Press

43 x 10

53 x 9

59 x 8

63 x 6.5

43 x 11

BB 30Incline Bench Press

110 x 10

121 x 8

132 x 5

DB Fly

23 x 10

23 x 10

23 x 10

23 x 7

Crunch

10 x 20

10 x 20

10 x 20

62min

### Re: Johnny's Log

Wed 11 May 11

Deadlift

132 x 10

220 x 7

308 x 4

352 x 2

396 x 5 :)

BB Row

132 x 10

176 x 10

198 x 10

220 x 6

231 x 5

176 x 12

DB 2-hands Row

83 x 15

83 x 15

Felt very weird.

Pull-up

BW x 3

BW x 2.9

Chin-up

BW x 4.9

BW x 4

BW x 4

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

52min

Deadlift

132 x 10

220 x 7

308 x 4

352 x 2

396 x 5 :)

BB Row

132 x 10

176 x 10

198 x 10

220 x 6

231 x 5

176 x 12

DB 2-hands Row

83 x 15

83 x 15

Felt very weird.

Pull-up

BW x 3

BW x 2.9

Chin-up

BW x 4.9

BW x 4

BW x 4

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

52min

### Re: Johnny's Log

Thu 12 May 11

BB Lying Triceps Extension

44.0 x 20

55.0 x 10

66.0 x 10

77.0 x 10

82.5 x 6

66.0 x 13

DB Kickback

13 x 15/15

23 x 15/15

23 x 15/15

23 x 13/13

BB Curl

44.0 x 20

55.0 x 10

60.5 x 10

66.0 x 10

70.5 x 8

55.0 x 12

DB Curl

a lot

59min

BB Lying Triceps Extension

44.0 x 20

55.0 x 10

66.0 x 10

77.0 x 10

82.5 x 6

66.0 x 13

DB Kickback

13 x 15/15

23 x 15/15

23 x 15/15

23 x 13/13

BB Curl

44.0 x 20

55.0 x 10

60.5 x 10

66.0 x 10

70.5 x 8

55.0 x 12

DB Curl

a lot

59min

### Re: Johnny's Log

Fri 13 May 11

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 6

143 x 4

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 9

59 x 6

43 x 15

DB Incline45 Lateral Raise

09 x 15/15

13 x 11/10

13 x 10/09 + 09 x 10/09

13 x 08/05 + 09 x 09/08

09 x 12/10

DB Rear Delt Fly

6 x 12

6 x 10

6 x 10

6 x 10

6 x 10

BB Shrug

220 x 10

264 x 10

308 x 10

352 x 10

374 x 7

58min

BB Seated Press

044 x 20

066 x 10

088 x 10

110 x 10

132 x 6

143 x 4

DB Seated Press

23 x 10

33 x 10

43 x 10

53 x 9

59 x 6

43 x 15

DB Incline45 Lateral Raise

09 x 15/15

13 x 11/10

13 x 10/09 + 09 x 10/09

13 x 08/05 + 09 x 09/08

09 x 12/10

DB Rear Delt Fly

6 x 12

6 x 10

6 x 10

6 x 10

6 x 10

BB Shrug

220 x 10

264 x 10

308 x 10

352 x 10

374 x 7

58min

### Re: Johnny's Log

Sun 15 May 11

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 6

374 x 3

396 x 2

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

220 x 10

Lunge

BW x 20

BW x 16

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 10

68min

Squat

044 x 10

132 x 10

220 x 10

264 x 10

308 x 10

352 x 6

374 x 3

396 x 2

Front Squat

176 x 10

198 x 10

220 x 10

242 x 10

264 x 7

220 x 10

Lunge

BW x 20

BW x 16

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

176 x 10

68min