Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:29 pm

Sat 17 Sept 11

DB Bench Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 8
83 x 4

BB 30Incline Bench Press
044 x 20
110 x 15
132 x 12
154 x 6
165 x 3

DB 30Incline Bench Press
43 x 12
53 x 10
63 x 7
69 x 3

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

63min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:35 pm

Sun 18 Sept 11

Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
440 x 0

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
187 x 10

48min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:37 pm

Mon 19 Sept 11

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

Chin-up
BW x 5
BW x 5

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

BB Curl
44.0 x 15
55.0 x 12
66.0 x 10
71.5 x 8

DB Curl

??min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:41 pm

Tue 20 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 12
53 x 10
63 x 6

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

BB Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 7

DB Kickback
13 x 20/20
23 x 20/20
29 x 15/15

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 9:44 pm

Thu 22 Sept 11

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

BB Row
132 x 12
176 x 10
198 x 9
220 x 8
242 x 6

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

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

63min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:46 pm

Sat 24 Sept 11

DB Bench Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 9
73 x 8
83 x 5

BB 30Incline Bench Press
044 x 20
110 x 15
132 x 12
154 x 6
165 x 5

DB 30Incline Bench Press
43 x 12
53 x 10
63 x 7
69 x 5

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

63min

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

Re: Johnny's Log

Post by Johnny » Wed Sep 28, 2011 9:51 pm

Sun 25 Sept 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
220 x 9
264 x 8
308 x 6

DB Lunge
19 x 20
19 x 20

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

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 9:53 pm

Mon 26 Sept 11

Pull-up
BW x 1
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
BW x 5

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

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

SS with

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

DB Curl

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 10:02 pm

Tue 27 Sept 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 9
154 x 6

DB Seated Press
23 x 20
33 x 15
43 x 12
53 x 10
63 x 8

DB Incline45 Lateral Raise
09 x 20/20
13 x 20/20
19 x 12/11
13 x 18/16
09 x 20/19

BB Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 8

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

70min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:12 am

Thu 29 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

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

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

59min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:14 am

Sat 01 Oct 11

DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 8
83 x 5

BB 30Incline Bench Press
044 x 20
110 x 15
132 x 12
154 x 6
165 x 5

DB 30Incline Bench Press
43 x 12
53 x 10
63 x 7
69 x 4

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

68min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:17 am

Sun 02 Oct 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
220 x 9
264 x 8
308 x 6

DB Lunge
19 x 20
19 x 20

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

52min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:36 am

Mon 03 Oct 11

Pull-up
BW x 1
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5

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

SS with

BB Curl
44.0 x 15
55.0 x 12
66.0 x 10
71.5 x 9

DB Curl

34min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:38 am

Tue 04 Oct 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 8

DB Incline45 Lateral Raise
09 x 20/20
13 x 18/18
19 x 12/10
13 x 18/18
09 x 20/20

BB Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 7

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

70min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:41 am

Thu 06 Oct 11

Deadlift
132 x 10
220 x 8
308 x 6
374 x 4
418 x 0
396 x 1

BB Row
132 x 12
176 x 10
198 x 9
220 x 8
242 x 6

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

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

57min

Post Reply