## Johnny's Log

**Moderators:** Jungledoc, Ironman, stuward

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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.

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.

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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

### Re: Johnny's Log

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

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