Johnny's Log
Moderators: Ironman, Jungledoc, parth, stuward
Re: Johnny's Log
Sat 29 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
43 x 15
DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 7
53 x 8
DB Fly

Left front delt hurts.
54min
DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 8
83 x 4
43 x 15
DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 7
53 x 8
DB Fly

Left front delt hurts.
54min
Re: Johnny's Log
Sun 30 Oct 11
Squat
044 x 12
132 x 10
220 x 9
308 x 8
356 x 7
396 x 5
Front Squat
132 x 10
220 x 9
264 x 8
308 x 6
DB Lunge
19 x 20
19 x 20
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
72min
Squat
044 x 12
132 x 10
220 x 9
308 x 8
356 x 7
396 x 5
Front Squat
132 x 10
220 x 9
264 x 8
308 x 6
DB Lunge
19 x 20
19 x 20
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
72min
Re: Johnny's Log
Mon 31 Oct 11
Pullup
BW x 1
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
Chinup
BW x 6
BW x 5
BW x 5
BW x 4
Situp 20,20,20,20,20,20
SS with
BB Curl
DB Curl
47min
Pullup
BW x 1
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
Chinup
BW x 6
BW x 5
BW x 5
BW x 4
Situp 20,20,20,20,20,20
SS with
BB Curl
DB Curl
47min
Re: Johnny's Log
Tue 01 Nov 11
DB Lateral Raise
9 x 15
9 x 15
9 x 14
9 x 10
9 x 10
9 x 10
DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30
DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 15/13
13 x 13/10
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 16/16
47min
DB Lateral Raise
9 x 15
9 x 15
9 x 14
9 x 10
9 x 10
9 x 10
DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30
DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 15/13
13 x 13/10
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 16/16
47min
Re: Johnny's Log
Thu 03 Nov 11
BB Row
044 x 20
132 x 15
176 x 12
198 x 10
220 x 9
242 x 8
Chinup
BW x 6
BW x 6
BW x 6
BW x 6
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
62min
BB Row
044 x 20
132 x 15
176 x 12
198 x 10
220 x 9
242 x 8
Chinup
BW x 6
BW x 6
BW x 6
BW x 6
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
62min
Re: Johnny's Log
Fri 04 Nov 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
33 x 15
43 x 12
53 x 10
63 x 8
DB Fly
23 x 10
23 x 10
23 x 10
23 x 10
60min
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
33 x 15
43 x 12
53 x 10
63 x 8
DB Fly
23 x 10
23 x 10
23 x 10
23 x 10
60min
Re: Johnny's Log
Sun 06 Nov 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
23 x 20
23 x 20
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
56min
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
23 x 20
23 x 20
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
56min
Re: Johnny's Log
Mon 07 Nov 11
Pullup
BW x 1
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5
Chinup
BW x 6
BW x 5
BW x 5
BW x 5
BB Curl
44 x 20
55 x 16
66 x 8
DB Alternate Incline Curl
23 x 12
23 x12
DB Preacher Curl
23 x 6/6
23 x 6/6
Leg Raise
15,10,10
Situp
15,15,15
55min
Pullup
BW x 1
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5
Chinup
BW x 6
BW x 5
BW x 5
BW x 5
BB Curl
44 x 20
55 x 16
66 x 8
DB Alternate Incline Curl
23 x 12
23 x12
DB Preacher Curl
23 x 6/6
23 x 6/6
Leg Raise
15,10,10
Situp
15,15,15
55min
Re: Johnny's Log
Tue 08 Nov 11
DB Lateral Raise
9 x 15
9 x 15
9 x 15
9 x 15
9 x 12
DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30
9 x 30
DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 12/12
13 x 15/15
BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
DB Kickback
13 x 20/20
23 x 20/20
29 x 14/14
49min
DB Lateral Raise
9 x 15
9 x 15
9 x 15
9 x 15
9 x 12
DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30
9 x 30
DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 12/12
13 x 15/15
BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
DB Kickback
13 x 20/20
23 x 20/20
29 x 14/14
49min
Re: Johnny's Log
Thu 10 Nov 11
Deadlift
132 x 10
220 x 8
308 x 6
352 x 3
396 x 2
440 x 0
418 x 0
BB Row
132 x 12
176 x 10
220 x 8
242 x 6
264 x 5.5
Chinup
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
60min
Deadlift
132 x 10
220 x 8
308 x 6
352 x 3
396 x 2
440 x 0
418 x 0
BB Row
132 x 12
176 x 10
220 x 8
242 x 6
264 x 5.5
Chinup
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
60min
Re: Johnny's Log
Fri 11 Nov 11
DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 7
83 x 1
DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 8
73 x 3
43 x 12
DB Fly
19 x 12
19 x 12
19 x 12
19 x 12
55min
DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 7
83 x 1
DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 8
73 x 3
43 x 12
DB Fly
19 x 12
19 x 12
19 x 12
19 x 12
55min
Re: Johnny's Log
Sat 12 Nov 11
Squat
044 x 12
132 x 10
220 x 9
308 x 8
352 x 7
396 x 4
Front Squat
132 x 10
220 x 9
264 x 8
308 x 6
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
55min
Squat
044 x 12
132 x 10
220 x 9
308 x 8
352 x 7
396 x 4
Front Squat
132 x 10
220 x 9
264 x 8
308 x 6
Straightleg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10
55min
Re: Johnny's Log
Mon 14 Nov 11
BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
154 x 6
DB Kickback
13 x 20/20
23 x 20/20
29 x 20/20
Lying Leg Raise
12
12
12
Situp
12
15
??min
BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
154 x 6
DB Kickback
13 x 20/20
23 x 20/20
29 x 20/20
Lying Leg Raise
12
12
12
Situp
12
15
??min
Re: Johnny's Log
Tue 15 Nov 11
DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
13 x 15/15
13 x 15/15
DB Lateral Raise
9 x 15
9 x 15
9 x 13
9 x 12
9 x 12
9 x 12
??min
DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
13 x 15/15
13 x 15/15
DB Lateral Raise
9 x 15
9 x 15
9 x 13
9 x 12
9 x 12
9 x 12
??min
Re: Johnny's Log
Wed 16 Nov 11
BB Row
044 x 20
132 x 15
176 x 12
220 x 10
242 x 8
264 x 6
Chinup
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 10
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
65min
BB Row
044 x 20
132 x 15
176 x 12
220 x 10
242 x 8
264 x 6
Chinup
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 10
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
65min