Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

Johnny
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Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 4:57 am

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 5:00 am

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Dec 22, 2011 5:06 am

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

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 5:12 am

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

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 5:17 am

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

Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:28 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:30 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:32 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:34 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:38 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:40 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:41 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:43 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:45 am

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

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

Re: Johnny's Log

Post by Johnny » Wed Jan 18, 2012 2:46 am

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

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