## Johnny's Log

**Moderators:** Ironman, Jungledoc, darshana, stuward

### Re: Johnny's Log

Mon 02 Jan 12

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

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

60min

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

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

60min

### Re: Johnny's Log

Tue 03 Jan 12

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 9

73 x 4

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

51min

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 9

73 x 4

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

51min

### Re: Johnny's Log

Wed 04 Jan 12

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 8

264 x 5.9

Chin-up

BW x 6

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

55min

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 8

264 x 5.9

Chin-up

BW x 6

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

55min

### Re: Johnny's Log

Thu 05 Jan 12

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/15

19 x 17/17

DB Lateral Raise

9 x 15

9 x 15

9 x 14

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

15

46min

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/15

19 x 17/17

DB Lateral Raise

9 x 15

9 x 15

9 x 14

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

15

46min

### Re: Johnny's Log

Fri 06 Jan 12

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

82.5 x 5

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 8/8

13 x 8/8

13 x 8/8

48min

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

82.5 x 5

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 8/8

13 x 8/8

13 x 8/8

48min

### Re: Johnny's Log

Mon 09 Jan 12

Squat

044 x 12

132 x 10

220 x 8

308 x 6

396 x 4

440 x 2

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

62min

Squat

044 x 12

132 x 10

220 x 8

308 x 6

396 x 4

440 x 2

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

62min

### Re: Johnny's Log

Tue 10 Jan 12

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 10

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 4

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

54min

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 10

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 4

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

54min

### Re: Johnny's Log

Wed 11 Jan 12

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 9

264 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

54min

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 9

264 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

54min

### Re: Johnny's Log

Thu 12 Jan 12

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/12

19 x 14/12

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 13

9 x 15

Lying Leg Raise

12

12

12

Sit-up

15

15

16

39min

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/12

19 x 14/12

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 13

9 x 15

Lying Leg Raise

12

12

12

Sit-up

15

15

16

39min

### Re: Johnny's Log

Fri 13 Jan 12

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

33 x 16/16

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 9/9

13 x 11/11

13 x 9/9

50min

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

33 x 16/16

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 9/9

13 x 11/11

13 x 9/9

50min

### Re: Johnny's Log

Mon 16 Jan 12

Squat

044 x 12

132 x 10

220 x 9

308 x 8

396 x 5

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg 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 9

308 x 8

396 x 5

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

56min

### Re: Johnny's Log

Tue 17 Jan 12

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 9

73 x 3

DB Fly

23 x 15

39min

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 9

73 x 3

DB Fly

23 x 15

39min

### Re: Johnny's Log

Wed 18 Jan 12

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 8

264 x 6

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

54min

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 8

264 x 6

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

54min

### Re: Johnny's Log

Thu 19 Jan 12

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/12

19 x 10/10

09 x 25/25

DB Lateral Raise

9 x 12

9 x 13

9 x 14

9 x 13

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

19

45min

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 15/12

19 x 10/10

09 x 25/25

DB Lateral Raise

9 x 12

9 x 13

9 x 14

9 x 13

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

19

45min

### Re: Johnny's Log

Fri 20 Jan 12

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

33 x 17/17

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 9/9

13 x 9/9

54min

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

33 x 17/17

BB Curl

44 x 18

55 x 15

66 x 10

71.5 x 6

DB Curl

13 x 10/10

13 x 9/9

13 x 9/9

54min