Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

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

Re: Johnny's Log

Post by Johnny » Thu Apr 28, 2011 9:29 pm

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 8:57 pm

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

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

Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 9:00 pm

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

Johnny
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Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 9:25 pm

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

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

Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 9:39 pm

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 9:44 pm

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 10:16 pm

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

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

Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 11:16 pm

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

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

Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 11:20 pm

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

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

Re: Johnny's Log

Post by Johnny » Wed May 11, 2011 11:35 pm

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

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

Re: Johnny's Log

Post by Johnny » Thu May 12, 2011 12:18 am

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri May 13, 2011 12:51 am

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

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

Re: Johnny's Log

Post by Johnny » Fri May 13, 2011 12:53 am

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

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

Re: Johnny's Log

Post by Johnny » Wed May 18, 2011 12:27 am

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

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

Re: Johnny's Log

Post by Johnny » Wed May 18, 2011 12:30 am

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

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