## Johnny's Log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 4

346.5 x 3

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 5

176 x 5

176 x 3

176 x 3

Row

044 x 10

088 x 5

132 x 3

154 x 2

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Good-morning

93.5 x 10

93.5 x 10

93.5 x 10

69min

Crappy workout, felt tired and fallow.

Felt weak. Not enough of sleep.

Front Squat

044 x 10

132 x 5

220 x 2

280.5 x 5

280.5 x 5

Press

044 x 10

088 x 5

110 x 2

132 x 5

132 x 5

132 x 3

132 x 3

132 x 3

Deadlift

132 x 10

220 x 5

264 x 2

286 x 1

346.5 x 1

:(

Pull-up

BW x 3

BW x 3

BW x 3

BW x 3

BW x 4

16 total reps, surprisingly.

53min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

379.5 x 4

280.5 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

192.5 x 2

143 x 10

143 x 7

:(

Row

044 x 10

088 x 5

132 x 3

176 x 1

198 x 3

148.5 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 10

71.5 x 8

Curl

71.5 x 12

71.5 x 9

71.5 x 5

Leg-hip Raise

0 x 15

0 x 15

0 x 11

70min

9 hours of sleep last night, felt energetic today.

Squat

044 x 10

132 x 5

220 x 3

264 x 2

308 x 1

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 4

346.5 x 4

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 5

176 x 4

176 x 3

176 x 3

132 x 7

Getting worse and worse.

Row

044 x 10

088 x 5

132 x 3

154 x 2

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 5

181.5 x 5

Improvement.

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Good-morning

93.5 x 10

93.5 x 10

93.5 x 10

70-75min??

My ipod's dead so I don't know the time exactly.

My weight this morning is 181lb, decreased from 183lb. I thought I eat A LOT, perhaps it's still not enough. And the doctor said I consume too much protein!!

Front Squat

044 x 10

132 x 5

220 x 2

280.5 x 5

280.5 x 5

Press

044 x 10

088 x 5

110 x 3

132 x 2

148.5 x 4

104.5 x 3 x 6

Deadlift

132 x 10

220 x 5

264 x 2

286 x 1

346.5 x 1

Disappointed, I felt kind of powerful today and I should have done better.

Chin-up

BW x 5

BW x 5

BW x 5

BW x 5

BW x 4

Evil8 BB Complex

66 x 1set

51min

The progression is very slow now. It doesn't seem like weekly periodization at all.

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

379.5 x 5

280.5 x 2 x 5

Next's 385lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

192.5 x 3

143 x 3 x 7

Need to reset, stall at 192.5lb for 8 weeks now.

Row

044 x 10

088 x 5

132 x 3

154 x 3

176 x 1

198 x 4

148.5 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 10

Next's 77lb.

Curl

71.5 x 12

71.5 x 8

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 12

70min

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 5

346.5 x 5

Felt great, wanted to lie flat on the floor but still felt great.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 5

176 x 4

176 x 3

176 x 3

176 x 3

132 x 7

I'm moving backwards here, need reseting. Next Sunday reduce the weight to 159.5lb and on Thursday try to do 2sets of triple @192.5lb instead of 1x5.

Row

044 x 10

088 x 5

132 x 3

154 x 3

187 x 5

187 x 4

187 x 4

187 x 4

187 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 10

Good-morning

99 x 10

99 x 10

99 x 10

72min

Front Squat

044 x 10

132 x 5

220 x 2

264 x 1

286 x 5

286 x 5

Press

044 x 10

088 x 5

110 x 3

132 x 5

132 x 5

132 x 4

132 x 3

132 x 4

There's a lot of stress in my lower back.

Pull-up

BW x 3

BW x 3

BW x 3

BW x 3

BW x 3

Deadlift

132 x 10

220 x 5

264 x 2

308 x 1

346.5 x 3

Evil8 BB Complex

66 x 1set

53min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

385 x 3

286 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

192.5 x 2

192.5 x 2

143 x 3 x 5

:(

Row

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

198 x 4

148.5 x 3 x 5

Lying Triceps Extension

77 x 10

77 x 8

77 x 4.5

Curl

71.5 x 12

71.5 x 7

71.5 x 6

Reverse Crunch

15

15

11

67min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

330 x 1

352 x 5

352 x 5

352 x 3

352 x 3

352 x 4

My glutes are very sore.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 5

Backoff period#1.

Row

044 x 10

088 x 5

132 x 3

176 x 1

187 x 5

187 x 4

187 x 4

187 x 4

187 x 5

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

Good-morning

99 x 10

99 x 10

99 x 10

73min

Front Squat

044 x 10

132 x 5

220 x 3

264 x 1

286 x 5

286 x 5

Press

044 x 10

088 x 5

110 x 3

132 x 1

148.5 x 1

148.5 x 0

104.5 x 8

104.5 x 7

The bar weighed a ton.

Chin-up

BW x 5

BW x 5

BW x 5

BW x 5

BW x 4

Deadlift

132 x 10

220 x 5

264 x 3

308 x 1

346.5 x 0

346.5 x 0

264 x 8

Suck! Couldn't do even a rep today. Added a set @ 264lb.

49min

Crappy workout. :(

Had no focus today, there's a lot of stupid distraction.

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 1

385 x 3

286 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

192.5 x 2

192.5 x 1.5

143 x 3 x 5

:(((

Row

044 x 10

088 x 5

132 x 3

154 x 2

176 x 1

198 x 4

148.5 x 3 x 5

Lying Triceps Extension

77 x 10

77 x 8

77 x 6

Curl

71.5 x 12

71.5 x 8

71.5 x 7

Reverse Crunch

15

15

12

72min

Squat

044 x 10

132 x 5

220 x 3

308 x 2

330 x 1

352 x 5

352 x 5

352 x 5

352 x 3

352 x 3

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

165 x 5

165 x 5

165 x 5

165 x 5

165 x 4+1 >>> Waited 15sec then pushed the last rep.

It's backoff period but I couldn't complete the reps. :(

Row

044 x 10

088 x 5

132 x 3

176 x 2

187 x 5

187 x 5

187 x 4

187 x 4

187 x 4

Sit-up (weight behind head)

22 x 14

22 x 14

22 x 12

Good-morning

104.5 x 10

104.5 x 10

104.5 x 10

73min

3 nights of parties in a row and tonight's will be the forth. It might be a little off moderation.

Squat

044 x 10

132 x 5

220 x 3

308 x 2

352 x 2

385 x 2

286 x 10

Bench Press

044 x 10

088 x 5

132 x 3

154 x 2

176 x 2

192.5 x 2

143 x 10

Row

044 x 10

088 x 5

132 x 3

176 x 2

198 x 4

148.5 x 10

Lying Triceps Extension

77 x 10

77 x 8

77 x 5

Curl

71.5 x 11

71.5 x 7

71.5 x 6

Reverse Crunch

15

15

12

65min