## Johnny's Log

**Moderators:** Ironman, Jungledoc, jethrof, parth, stuward

### Re: Johnny's Log

Sat 08 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

BB 30Incline Bench Press

044 x 20

110 x 15

132 x 11.5

154 x 5

165 x 6

DB 30Incline Bench Press

43 x 12

53 x 10

63 x 7

69 x 3

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

58min

DB Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 x 8

83 x 4

BB 30Incline Bench Press

044 x 20

110 x 15

132 x 11.5

154 x 5

165 x 6

DB 30Incline Bench Press

43 x 12

53 x 10

63 x 7

69 x 3

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

58min

### Re: Johnny's Log

Sun 09 Oct 11

Squat

044 x 12

132 x 10

220 x 9

308 x 8

352 x 7

396 x 3

Front Squat

132 x 10

220 x 9

264 x 8

308 x 6

DB Lunge

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

68min

Squat

044 x 12

132 x 10

220 x 9

308 x 8

352 x 7

396 x 3

Front Squat

132 x 10

220 x 9

264 x 8

308 x 6

DB Lunge

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

68min

### Re: Johnny's Log

Mon 10 Oct 11

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5.5

BW x 5

Sit-up 15,15,15,15,15,15,15,15

SS with

BB Curl

44.0 x 15

55.0 x 12

66.0 x 10

71.5 x 7

DB Curl

45min

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5.5

BW x 5

Sit-up 15,15,15,15,15,15,15,15

SS with

BB Curl

44.0 x 15

55.0 x 12

66.0 x 10

71.5 x 7

DB Curl

45min

### Re: Johnny's Log

Tue 11 Oct 11

DB Seated Press

23 x 20

33 x 15

43 x 12

53 x 10

63 x 7

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

132 x 7

154 x 3

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 10/08

09 x 20/20

BB 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

29 x 14/14

62min

DB Seated Press

23 x 20

33 x 15

43 x 12

53 x 10

63 x 7

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

132 x 7

154 x 3

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 10/08

09 x 20/20

BB 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

29 x 14/14

62min

### Re: Johnny's Log

Thu 13 Oct 11

Deadlift

132 x 10

220 x 8

308 x 6

396 x 3

418 x 1

BB Row

132 x 12

176 x 10

198 x 8

220 x 7

242 x 8

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

BW x 5

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

60min

Deadlift

132 x 10

220 x 8

308 x 6

396 x 3

418 x 1

BB Row

132 x 12

176 x 10

198 x 8

220 x 7

242 x 8

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

BW x 5

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

60min

### Re: Johnny's Log

Fri 14 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

DB 30Incline Bench Press

43 x 12

53 x 10

63 x 9

73 x 4

BB 30Incline Bench Press

044 x 20

110 x 15

132 x 10

154 x 5

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

52min

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

43 x 12

53 x 10

63 x 9

73 x 4

BB 30Incline Bench Press

044 x 20

110 x 15

132 x 10

154 x 5

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

52min

### Re: Johnny's Log

Sun 16 Oct 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

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

58min

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

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

58min

### Re: Johnny's Log

Mon 17 Oct 11

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

Sit-up 20,20,20,20,20,20

SS with

BB Curl

DB Curl

39min

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

Sit-up 20,20,20,20,20,20

SS with

BB Curl

DB Curl

39min

### Re: Johnny's Log

Tue 18 Oct 11

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

132 x 8

154 x 5

DB Seated Press

23 x 20

33 x 15

43 x 12

53 x 10

63 x 7

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 09/09

09 x 20/20

BB Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 7

DB Kickback

13 x 20/20

23 x 20/20

29 x 15/15

65min

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

132 x 8

154 x 5

DB Seated Press

23 x 20

33 x 15

43 x 12

53 x 10

63 x 7

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 09/09

09 x 20/20

BB Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 7

DB Kickback

13 x 20/20

23 x 20/20

29 x 15/15

65min

### Re: Johnny's Log

Thu 20 Oct 11

BB Row

044 x 20

088 x 15

132 x 12

176 x 10

198 x 9

220 x 8

242 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

TBar Row

2p x 20

3p x 15

4p x 12

5p x 10

6p x 11

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

51min

BB Row

044 x 20

088 x 15

132 x 12

176 x 10

198 x 9

220 x 8

242 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

TBar Row

2p x 20

3p x 15

4p x 12

5p x 10

6p x 11

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

51min

### Re: Johnny's Log

Sat 22 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

Got some pain in my left shoulder during the lifts.

DB 30Incline Bench Press

33 x 15

43 x 12

53 x 10

63 x 8

73 x 4

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

53min

DB Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 x 8

83 x 4

Got some pain in my left shoulder during the lifts.

DB 30Incline Bench Press

33 x 15

43 x 12

53 x 10

63 x 8

73 x 4

DB Fly

19 x 11

19 x 11

19 x 11

19 x 11

53min

### Re: Johnny's Log

Sun 23 Oct 11

Squat

044 x 12

132 x 10

220 x 9

308 x 8

356 x 7

396 x 4

Front Squat

132 x 10

220 x 9

264 x 8

308 x 6

DB Lunge

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

68min

Squat

044 x 12

132 x 10

220 x 9

308 x 8

356 x 7

396 x 4

Front Squat

132 x 10

220 x 9

264 x 8

308 x 6

DB Lunge

19 x 20

19 x 20

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

68min

### Re: Johnny's Log

Mon 24 Oct 11

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

Sit-up 20,20,20,20,20,20

SS with

BB Curl

DB Curl

??min

Pull-up

BW x 1

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

BW x 5

Chin-up

BW x 6

BW x 6

BW x 5

BW x 5

Sit-up 20,20,20,20,20,20

SS with

BB Curl

DB Curl

??min

### Re: Johnny's Log

Tue 25 Oct 11

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

The pain in left shoulder is increasing so I'll stop pressing for a while. :(

Lateral Raise

9 x 20

9 x 14

9 x 10

9 x 10

9 x 10

9 x 09

Alternate Front Raise

9 x 20

9 x 30

9 x 30

9 x 30

9 x 30

BB 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

29 x 15/15

56min

BB Seated Press

044 x 20

066 x 15

088 x 12

110 x 10

The pain in left shoulder is increasing so I'll stop pressing for a while. :(

Lateral Raise

9 x 20

9 x 14

9 x 10

9 x 10

9 x 10

9 x 09

Alternate Front Raise

9 x 20

9 x 30

9 x 30

9 x 30

9 x 30

BB 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

29 x 15/15

56min

### Re: Johnny's Log

Thu 27 Oct 11

Deadlift

132 x 10

220 x 8

308 x 6

352 x 3

All I got today.

BB Row

132 x 12

176 x 10

220 x 8

242 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

60min

Deadlift

132 x 10

220 x 8

308 x 6

352 x 3

All I got today.

BB Row

132 x 12

176 x 10

220 x 8

242 x 7

Chin-up

BW x 6

BW x 6

BW x 6

BW x 5

BW x 5

DB Row

83 x 12/12

83 x 12/12

83 x 12/12

60min