Johnny's Log

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, parth, stuward, jethrof

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:57 am

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
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Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 12:58 am

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
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Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:00 am

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
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Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:04 am

Thu 26 Jan 12

DB Incline45 Lateral Raise
a lot

Lying Leg Raise
12
12
12

Sit-up
12
12
12

40min
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Johnny
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Posts: 719
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Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:06 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:16 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:21 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:27 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:29 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 1:34 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 2:17 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 2:19 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 2:24 am

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 2:27 am

Thu 9 Feb 12

Sit-ups

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

Re: Johnny's Log

Post by Johnny » Thu Mar 01, 2012 2:33 am

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
Top
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