Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, jethrof, parth, stuward

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 6:27 am

Sat 27 Aug 11

DB Bench Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 7
79 x 6
53 x 13

BB 30Incline Bench Press
044 x 20
088 x 15
110 x 12
132 x 9
154 x 5

DB 30Incline Bench Press
33 x 15
43 x 12
53 x 8
59 x 7
43 x 10

DB Fly
19 x 11
19 x 11
19 x 10
19 x 10

70min


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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 6:30 am

Sun 28 Aug 11

Squat
044 x 12
132 x 10
220 x 9
264 x 8
308 x 7
352 x 6
396 x 4

Front Squat
132 x 10
176 x 9
220 x 8
264 x 7
308 x 5

DB Lunge
19 x 20
19 x 20

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
176 x 10

62min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 6:33 am

Mon 29 Aug 11

Pull-up
BW x 1
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Crunch 20
Incline Sit-up 15,15,15,15,15

SS with

BB Curl
44.0 x 15
49.5 x 13
55.0 x 11
60.5 x 9
66.0 x 8
71.5 x 5

V-up
10,10

DB Curl

45min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 7:04 am

Tue 30 Aug 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 9
143 x 8

DB Seated Press
23 x 20
33 x 15
43 x 10
53 x 9
59 x 8

DB Incline45 Lateral Raise
09 x 20/20
13 x 15/15
19 x 08/08
13 x 15/14
09 x 20/18

BB Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 6

DB Kickback
13 x 20/20
23 x 20/20
23 x 20/20

54min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 7:06 am

Thu 01 Sept 11

BB Row
044 x 20
088 x 15
132 x 12
176 x 10
198 x 9
220 x 8
242 x 7
176 x 13

Chin-up
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4

TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 10

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

51min


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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 7:08 am

Sat 3 Sept 11

DB Bench Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 7
79 x 5

BB 30Incline Bench Press
044 x 20
088 x 15
110 x 12
132 x 9
154 x 7

DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
59 x 8

DB Incline Fly
19 x 10
19 x 10

DB Fly
19 x 10
19 x 10
19 x 10

59min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 7:10 am

Sun 4 Sept 11

Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
440 x 1

Front Squat
132 x 10
176 x 9
220 x 8
264 x 7
286 x 8

DB Lunge
19 x 20
19 x 20

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
176 x 10

60min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 8:54 pm

Mon 5 Sept 11

Pull-up
BW x 1
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Chin-up
BW x 5
BW x 4
BW x 4
BW x 5
BW x 4
BW x 4

Sit-up
BB Curl

37min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 8:57 pm

Tue 6 Sept 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 9
154 x 5

DB Seated Press
23 x 20
33 x 15
43 x 10
53 x 10
59 x 9

DB Incline45 Lateral Raise
09 x 20/20
13 x 20/20
19 x 10/09
13 x 16/19
09 x 20/19

BB Close-grip Bench Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 8

DB Kickback
13 x 20/20
23 x 20/20
29 x 12/12

56min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:01 pm

Thu 08 Sept 11

Deadlift
132 x 10
220 x 8
308 x 6
352 x 4
412.5 x 0
396 x 3

BB Row
132 x 12
176 x 10
198 x 9
220 x 8
242 x 6.5
176 x 15

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4

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

61min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:12 pm

Sat 10 Sept 11

Got 9 hours of sleep last night after a tumultuous week. Felt like I need some more.

DB Bench Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 8
79 x 7 :)

BB 30Incline Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
154 x 9 :)

DB 30Incline Bench Press
33 x 20
43 x 12
53 x 10
63 x 9

DB Fly
19 x 10
19 x 10
19 x 10
19 x 10

60min

Strong workout.

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:18 pm

Sun 11 Sept 11

Squat
044 x 12
132 x 10
220 x 9
264 x 8
308 x 7
352 x 6
396 x 5

Front Squat
132 x 10
220 x 9
264 x 8
308 x 5

DB Lunge
19 x 20
19 x 20

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
176 x 10

62min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:21 pm

Mon 12 Sept 11

Pull-up
BW x 1
BW x 8
BW x 6
BW x 5
BW x 4.9
BW x 4.9
BW x 4

Chin-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Sit-up 15,15,15,15,15

BB Curl
44.0 x 15
55.0 x 12
66.0 x 10
71.5 x 5

DB Concentration Curl
19 x 10/10
19 x 10/10
19 x 10/10

42min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:23 pm

Tue 13 Sept 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 9
154 x 4

DB Seated Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 7

DB Incline45 Lateral Raise
09 x 20/20
13 x 15/15
19 x 12/12
13 x 15/15
09 x 20/20

BB Close-grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 7

DB Kickback
13 x 20/20
23 x 20/20
29 x 20/20

56min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:27 pm

Thu 15 Sept 11

BB Row
044 x 20
088 x 15
132 x 12
176 x 10
198 x 9
220 x 8
242 x 6.9

Chin-up
BW x 6
BW x 6
BW x 5
BW x 5
BW x 5
BW x 4.9

TBar Row
2p x 10
3p x 10
4p x 10
5p x 10
6p x 10

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

56min


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