Johnny's Log

Johnny · Post by **Johnny** » Wed Sep 23, 2009 1:35 am

Wed 23 Sep 09

Front Squat
44 x 10
132 x 5
220 x 3
253 x 5
253 x 5

Press
44 x 10
088 x 3
110 x 1
115.5 x 5
115.5 x 5
115.5 x 5
115.5 x 5
115.5 x 5

Deadlift
132 x 10
220 x 3
264 x 1
313.5 x 5

Pull-up
BW x 1
BW x 2
BW x 2
BW x 2
BW x 1

+ 1 set of BB complex

50min

Johnny · Post by **Johnny** » Fri Sep 25, 2009 2:00 am

Fri 25 Sep 09

Squat
132 x 10
220 x 5
264 x 3
308 x 1
341 x 5
253 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
132 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
176 x 5
132 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 9
71.5 x 7

Curl
71.5 x 12
71.5 x 9
71.5 x 5

Leg-hip Raise
0 x ??
0 x 15
0 x 10

59min

It's not as tired as I thought.

Johnny · Post by **Johnny** » Mon Sep 28, 2009 1:13 am

Mon 28 Sep 09

Squat
044 x 10
132 x 10
220 x 5
264 x 3
302.5 x 5
302.5 x 5
302.5 x 5
302.5 x 5
302.5 x 5

Bench Press
044 x 10
088 x 5
132 x 3
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 6

Row
044 x 10
088 x 5
132 x 3
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 5
159.5 x 6

Sit-up
44 x 10
44 x 10
44 x 12

Good-morning
49.5 x 10
49.5 x 10
49.5 x 10

62min

Johnny · Post by **Johnny** » Wed Sep 30, 2009 2:52 am

Wed 30 Sep 09

Front Squat
044 x 10
132 x 5
220 x 3
253 x 5
253 x 5
Try to keep this light, about 75% of Friday's squat.

Press
044 x 10
088 x 3
110 x 1
121 x 1
132 x 5
099 x 3 x 5

Deadlift
132 x 10
220 x 3
264 x 1
319 x 5
Nice.

Chin-up
BW x 5
BW x 5
BW x 3
BW x 3
BW x 3

+ 1 set of BB complex

48min

Now I'm only working part time as a Physics tutor so everything is easy to manage. But next week I'll start my new (real) job and the office is very far away from my place which mean less sleep, bad diet and missed workouts. This is gonna be suck. I've never missed one workout since I started this 5 months ago.

Johnny · Post by **Johnny** » Fri Oct 02, 2009 1:16 am

Fri 2 Oct 09

Squat
044 x 10
132 x 5
220 x 5
264 x 3
308 x 1
346.5 x 5
258.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
132 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
181.5 x 5
132 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 11
71.5 x 7

Curl
71.5 x 12
71.5 x 8
71.5 x 5

Leg-hip Raise
0 x 15
0 x 15
0 x 12

63min

Johnny · Post by **Johnny** » Sun Oct 04, 2009 9:45 am

Sun 04 Oct 09

Felt a little tired due to lack of sleep, only 5-6 hours a night for this whole week and next week could be worse. :(

Squat
044 x 10
132 x 5
220 x 4
264 x 1
308 x 5
308 x 5
308 x 5
308 x 5
308 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Sit-up
44 x 12
44 x 12
44 x 12

Good-morning
55 x 10
55 x 10
55 x 10

63min

Very tired, but felt good I could complete all the reps.

Johnny · Post by **Johnny** » Tue Oct 06, 2009 9:45 am

Tue 06 Oct 09

Front Squat
044 x 10
132 x 5
220 x 3
258.5 x 5
258.5 x 5

Press
044 x 10
088 x 3
110 x 1
121 x 5
121 x 5
121 x 5
121 x 5
121 x 5

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
324.5 x 5
The calluses at my fingers are really hurt. I always use chalk and I think I squeezed the bar very tight already, yet I still have a problem with the grip.

Pull-up
BW x 1.9
BW x 2
BW x 2
BW x 2
BW x 2

+ 1 set of BB complex

48min

Johnny · Post by **Johnny** » Thu Oct 08, 2009 8:48 am

Thu 8 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
352 x 4
352 x 3
Stall.

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
187 x 4
187 x 3
Stall.

Row
044 x 10
088 x 5
132 x 3
154 x 1
187 x 4
187 x 4
Stall.

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 7

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 14

63min

The iron is somehow heavier than usual today. :(

Johnny · Post by **Johnny** » Sun Oct 11, 2009 8:20 am

Sun 11 Oct 09

Squat
044 x 10
132 x 5
220 x 4
264 x 1
313.5 x 5
313.5 x 5
313.5 x 5
313.5 x 5
313.5 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 4

Row
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 4
170.5 x 4

Sit-up
44 x 14
44 x 12
44 x 10

Good-morning
60.5 x 10
60.5 x 10
60.5 x 10

70min

Johnny · Post by **Johnny** » Tue Oct 13, 2009 7:43 am

Tue 13 Oct 09

Front Squat
044 x 10
132 x 5
220 x 3
264 x 5
264 x 5

Press
044 x 10
088 x 3
110 x 1
121 x 1
137.5 x 5
099 x 3 x 5
Good.

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
330 x 2
Only 2 reps, that's all I got today. Even the warm-up sets felt heavy.

Chin-up
BW x 5
BW x 5
BW x 2
BW x 3
BW x 3

+ Some BB complexes

50min

Johnny · Post by **Johnny** » Thu Oct 15, 2009 8:23 am

Thu 15 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
352 x 5
258.5 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
187 x 5
137.5 x 3 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
187 x 5
137.5 x 3 x 5

Lying Triceps Extension
71.5 x 12
71.5 x 9
71.5 x 6
A little disappointed.

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 10

63min

Felt great, everything goes according to plan with new 3 PRs.

Johnny · Post by **Johnny** » Sun Oct 18, 2009 8:06 am

Sun 18 Oct 09

Squat
044 x 10
132 x 5
220 x 4
264 x 1
319 x 5
319 x 5
319 x 5
319 x 5
319 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5

Row
044 x 10
088 x 5
132 x 3
154 x 1
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5
170.5 x 5

Sit-up
44 x 14
44 x 12
44 x 12

Good-morning
66 x 10
66 x 10
66 x 10

68min

Johnny · Post by **Johnny** » Tue Oct 20, 2009 9:45 am

Tue 20 Oct 09

Front Squat
044 x 10
132 x 3
220 x 1
264 x 5
264 x 5

Press
044 x 10
088 x 3
110 x 1
126.5 x 5
126.5 x 5
126.5 x 5
126.5 x 5
126.5 x 5

Deadlift
132 x 10
220 x 3
264 x 1
286 x 1
330 x 5
This is what I aim for, at last, FTW!

Pull-up
BW x 1
BW x 2
BW x 2
BW x 2
BW x 1

BB complexes x 2 sets

54min

Johnny · Post by **Johnny** » Thu Oct 22, 2009 9:22 am

Thu 22 Oct 09

Squat
044 x 10
132 x 5
220 x 3
264 x 1
308 x 1
357.5 x 5
264 x 2 x 5

Bench Press
044 x 10
088 x 5
132 x 3
154 x 1
176 x 1
192.5 x 3
143 x 3 x 7

Row
044 x 10
088 x 5
132 x 3
176 x 1
192.5 x 4
143 x 3 x 6

Lying Triceps Extension
71.5 x 12
71.5 x 12
71.5 x 8

Curl
71.5 x 12
71.5 x 9
71.5 x 6

Leg-hip Raise
0 x 15
0 x 15
0 x 12

66min

Johnny · Post by **Johnny** » Fri Oct 23, 2009 6:46 am

Fri 23 Oct 09

Day off.

Evil8 BB complexes @ 66 x 3sets

To the pool in the evening, swam for 30 min. Felt a little annoyed because the pool was so crowded.