Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:20 am

Sat 29 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
43 x 15

DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 7
53 x 8

DB Fly
-
Left front delt hurts.

54min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:24 am

Sun 30 Oct 11

Squat
044 x 12
132 x 10
220 x 9
308 x 8
356 x 7
396 x 5

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
72min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:30 am

Mon 31 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 5
BW x 5
BW x 4

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

SS with

BB Curl
DB Curl

47min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:33 am

Tue 01 Nov 11

DB Lateral Raise
9 x 15
9 x 15
9 x 14
9 x 10
9 x 10
9 x 10

DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30

DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 15/13
13 x 13/10

BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 7

DB Kickback
13 x 20/20
23 x 20/20
29 x 16/16

47min

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Fri Nov 04, 2011 3:35 am

Thu 03 Nov 11

BB Row
044 x 20
132 x 15
176 x 12
198 x 10
220 x 9
242 x 8

Chin-up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 5

TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 10

DB Row
83 x 12/12
83 x 12/12
83 x 12/12

62min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Mon Nov 28, 2011 3:22 am

Fri 04 Nov 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
33 x 15
43 x 12
53 x 10
63 x 8

DB Fly
23 x 10
23 x 10
23 x 10
23 x 10

60min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Mon Nov 28, 2011 4:04 am

Sun 06 Nov 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
23 x 20
23 x 20

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
187 x 10

56min

Johnny
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Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Tue Nov 29, 2011 12:43 am

Mon 07 Nov 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 5
BW x 5
BW x 5

BB Curl
44 x 20
55 x 16
66 x 8

DB Alternate Incline Curl
23 x 12
23 x12

DB Preacher Curl
23 x 6/6
23 x 6/6

Leg Raise
15,10,10

Sit-up
15,15,15

55min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Tue Nov 29, 2011 12:46 am

Tue 08 Nov 11

DB Lateral Raise
9 x 15
9 x 15
9 x 15
9 x 15
9 x 12

DB Alternate Front Raise
9 x 30
9 x 30
9 x 30
9 x 30
9 x 30

DB Incline45 Lateral Raise
09 x 15/15
09 x 15/15
13 x 12/12
13 x 15/15

BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10

DB Kickback
13 x 20/20
23 x 20/20
29 x 14/14

49min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Tue Nov 29, 2011 1:56 am

Thu 10 Nov 11

Deadlift
132 x 10
220 x 8
308 x 6
352 x 3
396 x 2
440 x 0
418 x 0

BB Row
132 x 12
176 x 10
220 x 8
242 x 6
264 x 5.5

Chin-up
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

60min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Tue Nov 29, 2011 4:00 am

Fri 11 Nov 11

DB Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
73 x 7
83 x 1

DB 30Incline Bench Press
33 x 15
43 x 12
53 x 10
63 x 8
73 x 3
43 x 12

DB Fly
19 x 12
19 x 12
19 x 12
19 x 12

55min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 2:05 am

Sat 12 Nov 11

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

55min

Johnny
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Member
Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 2:08 am

Mon 14 Nov 11

BB Close Grip Bench Press
044 x 20
088 x 15
110 x 12
132 x 10
154 x 6

DB Kickback
13 x 20/20
23 x 20/20
29 x 20/20

Lying Leg Raise
12
12
12

Sit-up
12
15

??min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 2:18 am

Tue 15 Nov 11

DB Incline45 Lateral Raise
09 x 20/20
09 x 20/20
13 x 15/15
13 x 15/15
13 x 15/15
13 x 15/15

DB Lateral Raise
9 x 15
9 x 15
9 x 13
9 x 12
9 x 12
9 x 12

??min

Johnny
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Posts: 719
Joined: Wed May 06, 2009 1:55 am

Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 2:24 am

Wed 16 Nov 11

BB Row
044 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
BW x 6

TBar Row
2p x 20
3p x 15
4p x 12
5p x 10
6p x 10

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

65min

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