## Johnny's Log

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

### Re: Johnny's Log

Skip leg this week. Just notice that I haven't deloaded or rest for a while now.

### Re: Johnny's Log

Tue 13 Dec 11

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 7

73 x 4

DB Bench Press

43 x 15

53 x 11

63 x 9

73 x 4

DB Fly

23 x 10

23 x 10

23 x 10

23 x 10

40min

DB 30Incline Bench Press

23 x 20

23 x 20

43 x 15

53 x 12

63 x 7

73 x 4

DB Bench Press

43 x 15

53 x 11

63 x 9

73 x 4

DB Fly

23 x 10

23 x 10

23 x 10

23 x 10

40min

### Re: Johnny's Log

Wed 14 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 5.9

Chin-up

BW x 6

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

54min

BB Row

044 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 6

BW x 5

BW x 5

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

54min

### Re: Johnny's Log

Thu 15 Dec 11

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 10/10

19 x 10/10

DB Lateral Raise

9 x 12

9 x 12

9 x 10

9 x 10

9 x 10

Lying Leg Raise

12

12

12

Sit-up

12

12

12

15

40min

DB Incline45 Lateral Raise

09 x 20/20

09 x 20/20

13 x 15/15

13 x 15/15

19 x 10/10

19 x 10/10

DB Lateral Raise

9 x 12

9 x 12

9 x 10

9 x 10

9 x 10

Lying Leg Raise

12

12

12

Sit-up

12

12

12

15

40min

### Re: Johnny's Log

Fri 16 Dec 11

Pull-up

BW x 3

BW x 3

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 20/20

Chin-up

BW x 4

BW x 4

BB Curl

44 x 20

55 x 15

66 x 8

DB Curl

13 x 8

13 x 8

13 x 8

DB Alternate Incline Curl

13 x 18

13 x 18

51min

Pull-up

BW x 3

BW x 3

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 20/20

Chin-up

BW x 4

BW x 4

BB Curl

44 x 20

55 x 15

66 x 8

DB Curl

13 x 8

13 x 8

13 x 8

DB Alternate Incline Curl

13 x 18

13 x 18

51min

### Re: Johnny's Log

Mon 19 Dec 11

Squat

044 x 12

132 x 10

220 x 9

308 x 8

352 x 7

396 x 5

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

55min

Squat

044 x 12

132 x 10

220 x 9

308 x 8

352 x 7

396 x 5

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

55min

### Re: Johnny's Log

Tue 20 Dec 11

DB Fly

13 x 10

13 x 10

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 3

DB Fly

23 x 10

23 x 10

23 x 10

23 x 10

53min

DB Fly

13 x 10

13 x 10

DB 30Incline Bench Press

23 x 20

33 x 18

43 x 15

53 x 12

63 x 9

73 x 4

DB Bench Press

43 x 15

53 x 12

63 x 10

73 x 3

DB Fly

23 x 10

23 x 10

23 x 10

23 x 10

53min

### Re: Johnny's Log

Wed 21 Dec 11

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 7.9

264 x 6

Chin-up

BW x 6

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

54min

BB Row

044 x 20

088 x 20

132 x 15

176 x 12

220 x 9.9

242 x 7.9

264 x 6

Chin-up

BW x 6

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

54min

### Re: Johnny's Log

Thu 22 Dec 11

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 12/12

19 x 12/12

09 x 25/25

09 x 29/27

Lying Leg Raise

12

12

12

Sit-up

15

15

15

47min

DB Incline45 Lateral Raise

09 x 25/25

09 x 25/25

13 x 20/20

13 x 20/20

19 x 12/12

19 x 12/12

09 x 25/25

09 x 29/27

Lying Leg Raise

12

12

12

Sit-up

15

15

15

47min

### Re: Johnny's Log

Fri 23 Dec 11

Chin-up

BW x 4

BW x 4

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

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 10/10

13 x 10/10

49min

Chin-up

BW x 4

BW x 4

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

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 10/10

13 x 10/10

49min

### Re: Johnny's Log

Mon 26 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 8

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

62min

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 8

Straight-leg Deadlift

044 x 10

088 x 10

132 x 10

176 x 10

187 x 10

62min

### Re: Johnny's Log

Tue 27 Dec 11

DB 30Incline Bench Press

23 x 20

33 x 18

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 5

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

56min

DB 30Incline Bench Press

23 x 20

33 x 18

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 5

DB Fly

23 x 11

23 x 11

23 x 11

23 x 11

56min

### Re: Johnny's Log

Wed 28 Dec 11

BB Row

044 x 20

088 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 5

BW x 5

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

57min

BB Row

044 x 20

088 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 5

BW x 5

DB Row

83 x 13/13

83 x 13/13

83 x 13/13

57min

### Re: Johnny's Log

Thu 29 Dec 11

DB Incline45 Lateral Raise

09 x 30/30

09 x 30/30

13 x 20/20

13 x 20/20

19 x 12/12

19 x 13/10

DB Lateral Raise

9 x 12

9 x 13

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

12

12

15

50min

DB Incline45 Lateral Raise

09 x 30/30

09 x 30/30

13 x 20/20

13 x 20/20

19 x 12/12

19 x 13/10

DB Lateral Raise

9 x 12

9 x 13

9 x 12

9 x 12

9 x 12

Lying Leg Raise

12

12

12

Sit-up

12

12

15

50min

### Re: Johnny's Log

Fri 30 Dec 11

Pull-up

BW x 3

BW x 3

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

BB Curl

44 x 18

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 13/13

??min

Pull-up

BW x 3

BW x 3

Lying Triceps Extension

44 x 20

55 x 15

66 x 12

77 x 9

DB Kickback

13 x 20/20

23 x 20/20

29 x 20/20

BB Curl

44 x 18

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 13/13

??min