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 » Fri Nov 04, 2011 2:42 am

Sat 08 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 4

BB 30Incline Bench Press
044 x 20
110 x 15
132 x 11.5
154 x 5
165 x 6

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 11

58min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:44 am

Sun 09 Oct 11

Squat
044 x 12
132 x 10
220 x 9
308 x 8
352 x 7
396 x 3

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

68min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:45 am

Mon 10 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

Chin-up
BW x 6
BW x 6
BW x 5.5
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 7

DB Curl

45min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:50 am

Tue 11 Oct 11

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

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 7
154 x 3

DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
19 x 10/08
09 x 20/20

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 14/14

62min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:52 am

Thu 13 Oct 11

Deadlift
132 x 10
220 x 8
308 x 6
396 x 3
418 x 1

BB Row
132 x 12
176 x 10
198 x 8
220 x 7
242 x 8

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

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

60min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:54 am

Fri 14 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 4

DB 30Incline Bench Press
43 x 12
53 x 10
63 x 9
73 x 4

BB 30Incline Bench Press
044 x 20
110 x 15
132 x 10
154 x 5

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

52min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:56 am

Sun 16 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

58min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 2:58 am

Mon 17 Oct 11

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

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

Sit-up 20,20,20,20,20,20

SS with

BB Curl
DB Curl

39min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:00 am

Tue 18 Oct 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
132 x 8
154 x 5

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
09 x 20/20
13 x 15/15
13 x 15/15
19 x 09/09
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

65min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:02 am

Thu 20 Oct 11

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

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

TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 11

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

51min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:05 am

Sat 22 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 4
Got some pain in my left shoulder during the lifts.

DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 8
73 x 4

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

53min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:06 am

Sun 23 Oct 11

Squat
044 x 12
132 x 10
220 x 9
308 x 8
356 x 7
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

68min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:08 am

Mon 24 Oct 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 6
BW x 6
BW x 5
BW x 5

Sit-up 20,20,20,20,20,20

SS with

BB Curl
DB Curl

??min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:15 am

Tue 25 Oct 11

BB Seated Press
044 x 20
066 x 15
088 x 12
110 x 10
The pain in left shoulder is increasing so I'll stop pressing for a while. :(

Lateral Raise
9 x 20
9 x 14
9 x 10
9 x 10
9 x 10
9 x 09

Alternate Front Raise
9 x 20
9 x 30
9 x 30
9 x 30
9 x 30

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 15/15

56min

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

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:17 am

Thu 27 Oct 11

Deadlift
132 x 10
220 x 8
308 x 6
352 x 3
All I got today.

BB Row
132 x 12
176 x 10
220 x 8
242 x 7

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

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

60min

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