## Johnny's Log

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

Deadlift

132 x 10

220 x 7

308 x 4

352 x 2

401.5 x 4 :)

Chin-up (30sec rest)

BW x 1,2,3,4,5,1,2,3,4,5,1,2,3,4,4 = 44

Straight-leg Deadlift

044 x 10

176 x 10

176 x 10

176 x 10

176 x 7

My grips failed first and my hammies don't sore much today.

37min

I'll start using straps next week. I think I'll use it with every pull exercises except for the deadlift.

DB Seated Press

19 x 15

33 x 10

43 x 7

53 x 4

63 x 5

53 x 8

53 x 7

53 x 7

43 x 10

BB Incline45 Press

044 x 20

088 x 10

088 x 9

088 x 8

088 x 10

DB Incline45 Lateral Raise

09 x 15/15

13 x 8/8

13 x 7/7

09 x 10/10

09 x 8/9

DB Rear Delt Fly

9 x 9/9

9 x 9/9

DB Rear Delt Row

9 x 10

9 x 11

60min

### Re: Johnny's Log

Sun 13 Mar 11

Squat c1w2

044 x 10

132 x 7

220 x 4

308 x 2

352 x 1

379.5 x 4

379.5 x 3

379.5 x 2

I gave up here. This is too much for my back. I probably need at least 2 hours, if I were to finish all the reps.

Front Squat

220 x 8

220 x 8

220 x 8

220 x 8

220 x 8

Felt the sore Hammies from Thursday.

Calf Raise

220 x 15

374 x 15

385 x 14

385 x 12

61min

I won't separate Quad and Ham workout again.

Squat c1w2

044 x 10

132 x 7

220 x 4

308 x 2

352 x 1

379.5 x 4

379.5 x 3

379.5 x 2

I gave up here. This is too much for my back. I probably need at least 2 hours, if I were to finish all the reps.

Front Squat

220 x 8

220 x 8

220 x 8

220 x 8

220 x 8

Felt the sore Hammies from Thursday.

Calf Raise

220 x 15

374 x 15

385 x 14

385 x 12

61min

I won't separate Quad and Ham workout again.

BB Bench Press

044 x 20

088 x 10

132 x 6

176 x 3

198 x 3

I stopped here. This is all shoulders, can't feel the chest at all. I better stick with DB.

DB Bench Press

33 x 10

43 x 10

53 x 10

63 x 10

73 x 5

63 x 9

DB Incline30 Bench Press

23x 10

33 x 10

43 x 10

53 x 10

63 x 7

53 x 8

DB Incline30 Fly

23 x 10

23 x 10

19 x 12

DB Fly

19 x 10

19 x 9

19 x 9

57min

### Re: Johnny's Log

Fri 18 Mar 11

BB Seated Press

044 x 20

044 x 15

066 x 10

088 x 7

110 x 4

132 x 5

110 x 8

110 x 4

Haven't done this for a while, felt a little awkward.

DB Seated Press

19 x 10

33 x 10

43 x 7

53 x 8

43 x 11

BB Upright Row

44 x 15

66 x 10

88 x 8

This felt like upper back exercise.

DB Incline45 Lateral Raise

09 x 12/12

13 x 9/9

13 x 7/7 + 09 x 8/8

13 x 6/6 + 09 x 8/8

09 x 9/9

09 x 9/9

DB Rear Delt Row

13 x 15/15

19 x 15/15

19 x 14/11

19 x 10/9

60min

BB Seated Press

044 x 20

044 x 15

066 x 10

088 x 7

110 x 4

132 x 5

110 x 8

110 x 4

Haven't done this for a while, felt a little awkward.

DB Seated Press

19 x 10

33 x 10

43 x 7

53 x 8

43 x 11

BB Upright Row

44 x 15

66 x 10

88 x 8

This felt like upper back exercise.

DB Incline45 Lateral Raise

09 x 12/12

13 x 9/9

13 x 7/7 + 09 x 8/8

13 x 6/6 + 09 x 8/8

09 x 9/9

09 x 9/9

DB Rear Delt Row

13 x 15/15

19 x 15/15

19 x 14/11

19 x 10/9

60min

Sat 19 Mar 11

BB Curl

44 x 15

55 x 12

66 x 9

77 x 6

88 x 1

77 x 5

66 x 9

55 x 12

DB Alternate Curl

19 x 24

19 x 24

23 x 18

23 x 16

DB Preacher Curl

13 x 13/15

13 x 11/10

BB LTE

44 x 15

55 x 12

66 x 9

77 x 6

88 x 4

77 x 8

66 x 10

55 x 14

DB Kickback

13 x 15/15

23 x 14/14

19 x 14/14

13 x 19/19

58min

BB Curl

44 x 15

55 x 12

66 x 9

77 x 6

88 x 1

77 x 5

66 x 9

55 x 12

DB Alternate Curl

19 x 24

19 x 24

23 x 18

23 x 16

DB Preacher Curl

13 x 13/15

13 x 11/10

BB LTE

44 x 15

55 x 12

66 x 9

77 x 6

88 x 4

77 x 8

66 x 10

55 x 14

DB Kickback

13 x 15/15

23 x 14/14

19 x 14/14

13 x 19/19

58min

Last edited by Johnny on Sun Mar 20, 2011 9:49 pm, edited 1 time in total.