## Johnny's Log

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

### Re: Johnny's Log

Sat 19 Nov 11

DB Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

DB 30Incline Bench Press

23 x 20

33 x 15

43 x 12

53 x 7

Stopped here because left shoulder hurt.

30min

DB Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

DB 30Incline Bench Press

23 x 20

33 x 15

43 x 12

53 x 7

Stopped here because left shoulder hurt.

30min

### Re: Johnny's Log

Sun 20 Nov 11

Squat

044 x 12

132 x 10

220 x 8

308 x 6

396 x 4

418 x 2

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

60min

Squat

044 x 12

132 x 10

220 x 8

308 x 6

396 x 4

418 x 2

Front Squat

132 x 10

220 x 9

264 x 8

308 x 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

60min

### Re: Johnny's Log

Tue 22 Nov 11

*** Change to workout in the morning ***

DB 30Incline Bench Press

19 x 20

19 x 20

33 x 15

43 x 12

53 x 10

63 x 9

73 x 6

DB Bench Press

43 x 12

53 x 10

63 x 9

73 x 5

DB Fly

19 x 12

19 x 12

19 x 12

19 x 12

44min

*** Change to workout in the morning ***

DB 30Incline Bench Press

19 x 20

19 x 20

33 x 15

43 x 12

53 x 10

63 x 9

73 x 6

DB Bench Press

43 x 12

53 x 10

63 x 9

73 x 5

DB Fly

19 x 12

19 x 12

19 x 12

19 x 12

44min

### Re: Johnny's Log

Wed 23 Nov 11

Pull-up

BW x 3

BW x 3

BB Row

088 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 8

264 x 5.9

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

55min

Pull-up

BW x 3

BW x 3

BB Row

088 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 8

264 x 5.9

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

55min

### Re: Johnny's Log

Thu 24 Nov 11

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 18/18

29 x 16/16

BB Curl

44 x 18

55 x 13

66 x 9

DB Curl

13 x 7/7

13 x 8/9

13 x 9/10

13 x 8/8

DB Preacher Curl

13 x 9/9

13 x 9/9

47min

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 18/18

29 x 16/16

BB Curl

44 x 18

55 x 13

66 x 9

DB Curl

13 x 7/7

13 x 8/9

13 x 9/10

13 x 8/8

DB Preacher Curl

13 x 9/9

13 x 9/9

47min

### Re: Johnny's Log

Fri 25 Nov 11

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

13 x 15/15

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 12

DB Alternate Front Raise

9 x 40

9 x 40

DB Rear Delt Fly

9 x 10

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

15

47min

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

13 x 15/15

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 12

DB Alternate Front Raise

9 x 40

9 x 40

DB Rear Delt Fly

9 x 10

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

15

47min

### Re: Johnny's Log

Sun 27 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 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

52min

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 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

52min

### Re: Johnny's Log

Tue 29 Nov 11

DB Fly

9 x 20

9 x 20

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 can't set up

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 4

DB Fly

23 x 10

23 x 10

44min

DB Fly

9 x 20

9 x 20

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 can't set up

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 4

DB Fly

23 x 10

23 x 10

44min

### Re: Johnny's Log

Wed 30 Nov 11

BB Row

088 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 7.9

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

48min

BB Row

088 x 20

088 x 20

132 x 15

176 x 12

220 x 10

242 x 7.9

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

48min

### Re: Johnny's Log

Thu 01 Dec 11

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

DB Kickback

13 x 20/20

23 x 18/18

29 x 18/18

BB Curl

44 x 20

55 x 15

66 x 10

DB Curl

13 x 8/8

13 x 8/8

13 x 8/8

DB Preacher Curl

13 x 12/12

13 x 12/12

46min

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

DB Kickback

13 x 20/20

23 x 18/18

29 x 18/18

BB Curl

44 x 20

55 x 15

66 x 10

DB Curl

13 x 8/8

13 x 8/8

13 x 8/8

DB Preacher Curl

13 x 12/12

13 x 12/12

46min

### Re: Johnny's Log

Fri 02 Dec 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

13 x 15/15

BB Front Raise

44 x 8

44 x 8

44 x 8

44 x 8

44 x 7

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

19

47min

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

13 x 15/15

BB Front Raise

44 x 8

44 x 8

44 x 8

44 x 8

44 x 7

DB Lateral Raise

9 x 12

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

15

15

19

47min

### Re: Johnny's Log

Mon 05 Dec 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 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

52min

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 7

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

52min

### Re: Johnny's Log

Tue 06 Dec 11

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 x 5

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 6

DB Fly

23 x 11

23 x 11

23 x 11

23 x 10

47min

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 10

73 x 5

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 6

DB Fly

23 x 11

23 x 11

23 x 11

23 x 10

47min

### Re: Johnny's Log

Wed 07 Dec 11

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 8

264 x 5.5

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

BW x 4

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

49min

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 8

264 x 5.5

Chin-up

BW x 6

BW x 6

BW x 6

BW x 6

BW x 4

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

49min

### Re: Johnny's Log

Fri 09 Dec 11

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 16/16

13 x 16/16

19 x 07/09

19 x 09/10

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

DB Kickback

13 x 20/20

23 x 18/18

29 x 14/16

BB Curl

44 x 20

55 x 15

66 x 9

DB Curl

13 x 8/8

13 x 8/8

13 x 8/8

DB Preacher Curl

13 x 12/12

13 x 14/14

Sit-up

20

20

20

20

63min

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 16/16

13 x 16/16

19 x 07/09

19 x 09/10

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 10

DB Kickback

13 x 20/20

23 x 18/18

29 x 14/16

BB Curl

44 x 20

55 x 15

66 x 9

DB Curl

13 x 8/8

13 x 8/8

13 x 8/8

DB Preacher Curl

13 x 12/12

13 x 14/14

Sit-up

20

20

20

20

63min