Johnny's Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Re: Johnny's Log
Mon 23 Jan 12
Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
440 x 2
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
60min
Squat
044 x 12
132 x 10
220 x 8
308 x 6
396 x 4
440 x 2
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
60min
Re: Johnny's Log
Tue 24 Jan 12
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9
73 x 4
DB Bench Press
43 x 15
53 x 12
63 x 9
73 x 4
DB Fly
23 x 12
23 x 10
23 x 10
23 x 8
56min
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9
73 x 4
DB Bench Press
43 x 15
53 x 12
63 x 9
73 x 4
DB Fly
23 x 12
23 x 10
23 x 10
23 x 8
56min
Re: Johnny's Log
Wed 25 Jan 12
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 5
BW x 5
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
55min
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 5
BW x 5
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
55min
Re: Johnny's Log
Thu 26 Jan 12
DB Incline45 Lateral Raise
a lot
Lying Leg Raise
12
12
12
Sit-up
12
12
12
40min
DB Incline45 Lateral Raise
a lot
Lying Leg Raise
12
12
12
Sit-up
12
12
12
40min
Re: Johnny's Log
Fri 27 Jan 12
Pull-up
BW x 4
BW x 4
BB Curl
44 x 18
55 x 15
66 x 10
71.5 x 6
DB Curl
13 x 9/9
13 x 9/9
13 x 9/9
Lying Triceps Extension
44 x 18
55 x 15
66 x 12
77 x 9
DB Kickback
13 x 20/20
23 x 20/20
33 x 16/16
54min
Pull-up
BW x 4
BW x 4
BB Curl
44 x 18
55 x 15
66 x 10
71.5 x 6
DB Curl
13 x 9/9
13 x 9/9
13 x 9/9
Lying Triceps Extension
44 x 18
55 x 15
66 x 12
77 x 9
DB Kickback
13 x 20/20
23 x 20/20
33 x 16/16
54min
Re: Johnny's Log
Mon 30 Jan 12
Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9
Front Squat
132 x 10
176 x 10
220 x 10
264 x 10
Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10
59min
Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9
Front Squat
132 x 10
176 x 10
220 x 10
264 x 10
Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10
59min
Re: Johnny's Log
Tue 31 Jan 12
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9
DB Bench Press
43 x 15
53 x 12
63 x 10
DB Fly
19 x 13
19 x 13
19 x 13
19 x 13
45min
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9
DB Bench Press
43 x 15
53 x 12
63 x 10
DB Fly
19 x 13
19 x 13
19 x 13
19 x 13
45min
Re: Johnny's Log
Wed 1 Feb 12
BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6.5
Chin-up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 6
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 10
264 x 6.5
Chin-up
BW x 6
BW x 6
BW x 6
BW x 5
BW x 6
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
49min
Re: Johnny's Log
Thu 2 Feb 12
DB Incline45 Lateral Raise
09 x 25/25
09 x 25/25
09 x 25/25
13 x 20/20
13 x 20/20
13 x 20/20
Lying Leg Raise
12
12
12
Sit-up
15
12
13
38min
DB Incline45 Lateral Raise
09 x 25/25
09 x 25/25
09 x 25/25
13 x 20/20
13 x 20/20
13 x 20/20
Lying Leg Raise
12
12
12
Sit-up
15
12
13
38min
Re: Johnny's Log
Fri 3 Feb 12
DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 15/15
13 x 25/15
DB Curl
09 x 15/15
09 x 15/15
13 x 12/12
13 x 10/10
13 x 9/10
13 x 11/11
41min
DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 15/15
13 x 25/15
DB Curl
09 x 15/15
09 x 15/15
13 x 12/12
13 x 10/10
13 x 9/10
13 x 11/11
41min
Re: Johnny's Log
Mon 6 Feb 12
Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9
Front Squat
132 x 10
176 x 10
220 x 10
264 x 10
Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10
68min
Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9
Front Squat
132 x 10
176 x 10
220 x 10
264 x 10
Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10
68min
Re: Johnny's Log
Tue 7 Feb 12
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
DB Bench Press
43 x 15
53 x 12
63 x 10
DB Fly
19 x 13
19 x 13
19 x 13
19 x 13
49min
DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10
DB Bench Press
43 x 15
53 x 12
63 x 10
DB Fly
19 x 13
19 x 13
19 x 13
19 x 13
49min
Re: Johnny's Log
Wed 8 Feb 12
BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6
Chin-up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
60min
BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6
Chin-up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
DB Row
83 x 13/13
83 x 13/13
83 x 13/13
60min
Re: Johnny's Log
Thu 9 Feb 12
Sit-ups
Stretches
Sit-ups
Stretches
Re: Johnny's Log
Fri 10 Feb 12
DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 20/20
Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 7
DB Curl
13 x 10/10
13 x 10/10
19 x 10/10
19 x 7/8
BB Curl
44 x 18
55 x 15
66 x 10
43min
DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 20/20
Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 7
DB Curl
13 x 10/10
13 x 10/10
19 x 10/10
19 x 7/8
BB Curl
44 x 18
55 x 15
66 x 10
43min