## Johnny's Log

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

### 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