## Johnny's Log

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

Workout A

Squat

44 x 5

132 x 5

220 x 3

297 x 5

297 x 5

297 x 4

Bench Press

88 x 5

132 x 3

159.5 x 5

159.5 x 5

159.5 x 5

Very good. Next's 165lb. Using water bags as small weightplates was failed attempt, they swing too much.

Deadlift

132 x 5

220 x 3

264 x 4

*

Closed-grip Bench Press

104.5 x 14

104.5 x 12

So this should be around 110lb.

Curlzzz

60.5 x 13

60.5 x 9

I'try 66lb next time.

56min

*Got my cousin look at my form today. Although he doesn't lift but I told him how my form should look like. He told me that my back was slightly round in DL while I was puting down the barbell. I have to focus more on strict form (chest up, chest up). Also in Curl, my right arm curls up faster than my left, but I don't worry about it right now.

Workout B

Squat

132 x 5

220 x 3

264 x 1

297 x 5

297 x 5

297 x 5

Next is 302.5lb.

Press

44 x 5

88 x 3

110 x 1

126.5 x 5

126.5 x 5

126.5 x 5

The last rep took about 10 sec but I completed it after all. Next 's 132lb, another step and I'd pass the goal line.

Row

88 x 5

132 x 3

148.5 x 7

148.5 x 7

148.5 x 6

Chin-up

BW x 5

BW x 5

BW x 5

Twisting Sit-up (feet locked, weight on chest)

0 x 20

22 x 20

44 x 10

Leg-hip Raise

0 x 10

0 x 10

68min

Maybe I rest too long between those sets in Squats and Presses.

Workout A

Squat

132 x 5

220 x 3

264 x 1

302.5 x 4

302.5 x 4

302.5 x 4

This is exceedingly heavy. Dropped the barbell on the safety bars in the first set after I stuck at the bottom for about 5 seconds; that was scary.

Bench Press

88 x 5

132 x 3

154 x 1

165 x 5

165 x 3

165 x 2

No good.

Deadlift

132 x 5

220 x 3

242 x 4

I know I can't do 264lb today for sure. My might had been crushed down today. So I use 242lb and try to keep it in solid form.

Close Grip Bench Press

110 x 10

110 x 9

Curl

66 x 10

66 x 8

67min

必ず又の機会が来る。There's always a next time.

This saying could properly be said after someone has said "This sucks!".

Drank too much milk before workout and felt a little cramped.

Workout B

Squat

132 x 5

220 x 3

264 x 1

302.5 x 5

302.5 x 3

302.5 x 4

Dropped the barbell again in the second set, this time I fell foward while I tried to squat up from bottom. Interestingly, this time the first set felt fine, but it was fine only in the first set though.

Press

44 x 5

88 x 3

110 x 1

132 x 5

132 x 4

132 x 4

It's a set of five! I simpathize with myself and I call it a success, even though it's still only a set.

Row

88 x 5

132 x 3

148.5 x 7

148.5 x 7

148.5 x 6

Pull-up

BW x 3

BW x 3

BW x 3

Crunch

22 x 20

44 x 20

Leg-hip Raise

0 x 12

0 x 10

73min

Workout A

Squat

132 x 5

220 x 3

264 x 1

302.5 x 5

302.5 x 3

302.5 x 4

Still stall. Dropped the weight in the second set again.

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

165 x 4

165 x 4

165 x 3

Still stall.

Deadlift

132 x 5

220 x 3

264 x 5

It's a progress! Next's 269.5!

Lying Triceps Extension

77 x 7

71.5 x 8

Curl

66 x 12

66 x 9

71min

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

302.5 x 5

302.5 x 5

302.5 x 4

It's better but still not good enough.

Press

44 x 5

88 x 3

110 x 1

132 x 5

132 x 4

132 x 3

Still stall.

Row

88 x 7

132 x 3

148.5 x 7

148.5 x 7

148.5 x 7

Next's 154!

Chin-up

BW x 6

BW x 5

BW x 5

Crunch

44 x 12

44 x 20

0 x 10

Leg-hip Raise

0 x 12

0 x 10

70min

A restless night; I think I had a few hours of sleep, or probably none. I don't know whether I have fallen asleep or not.

Workout A

Squat

44 x 5

132 x 5

220 x 3

264 x 1

302.5 x 5

302.5 x 5

302.5 x 5

I could probably see the tunnel of light in the last rep, but I am nihilistic so I saw nothing. Anyway, it's a progress. I'll try 308lb next time.

Bench Press

44 x 5

88 x 5

132 x 3

154 x 1

165 x 4

165 x 4

165 x 3

154 x 5

Sucks! Added one back-off set for that.

Deadlift

132 x 5

220 x 3

269.5 x 5

Next's 275lb. Hopefully, it'll catch up the squat soon.

Lying Triceps Extension

71.5 x 10

71.5 x 8

Curlzzz

66x 12

66 x 7

64min

I can feel quite some stress in my lower back and around the area above my glutes, no pain though.

Post workout meal consists of some non-fat milk, 4 egg whites

*and a very big, sweet and juicy watermelon*, special thanks to my mother. It's very close to the best fruit on earth, for the best is melon.

Got a fever yesterday. My temperature has dropped today but headache and throat soreness still make me feel like crap.

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

308 x 5

308 x 4

308 x 3

Could not get out of bottom in the last rep, tried to push the barbell out of me, this time fell backward and dropped the barbell on the safety bar.

Press

44 x 5

88 x 3

110 x 1

132 x 5

132 x 4

132 x 4

Row

88 x 7

132 x 3

154 x 7

154 x 7

154 x 5

Pull-up

BW x 3

BW x 3

BW x 3

Leg-hip Raise

0 x 16

0 x 11

60min

No Crunch today, tired.

Got left side lower back pain. It's neither ache all the time nor in specific posture. It's just unexpectedly ache for a few seconds then it's gone, intermittently. I don't know whether it comes from the fall in squat or not.

Feel much better. No headache and no weariness, there's just a bit sore throat left. It seems like those viruses are giving up.

Workout A

Squat

0 x 10

132 x 5

220 x 3

264 x 1

286 x 1

308 x 5

308 x 4

308 x 2

Brutal.

Bench Press

44 x 5

88 x 5

132 x 3

154 x 1

165 x 4

165 x 4

165 x 4

Terrible.

Deadlift

132 x 5

220 x 3

264 x 1

275 x 3

Cruel.

Lying Triceps Extension

71.5 x 10

71.5 x 10

Simple.

Curlzzz

66x 12

66 x 10

Casual.

74min

Squats took about half an hour. If I dropped the barbell, it took quite some time to take it back on the pin.

My weight plates sometimes spin if I have not lock it tight enough which have to be very very tight. And the bad thing is they are not round, they are handgrips-attached weight plates. Which make me feel very uncomfortable when I do those exercises that pull from the floor. I never know there is this kind of problem. Well, now I've learnt.

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

286 x 1

308 x 5

308 x 5

308 x 5

Felt like I am super strong. Next 313.5#

Press

44 x 5

88 x 3

110 x 1

132 x 5

132 x 4

132 x 3

Then I felt so weak afterward.

Row

88 x 7

132 x 3

154 x 7

154 x 7

154 x 6

Chin-up

BW x 6

BW x 5

BW x 4

Sit up

22 x 20

44 x 12

Leg-hip Raise

0 x 12

0 x 9

66min

The squats feel so good today.

The pressing exercises get stuck, both bench press and press.

Workout A

Squat

0 x 5

132 x 5

220 x 3

264 x 1

286 x 1

313.5 x 5

313.5 x 5

313.5 x 3

Bench Press

44 x 10

88 x 5

132 x 3

154 x 1

165 x 5

165 x 5

165 x 5

Terrific! It's a progress. Unexpectedly, I feel the barbell is lighter than before. Or maybe it is because I wore a belt? I usually don't wear a belt in bench press. Next's 170.5#

Deadlift

132 x 5

220 x 3

264 x 1

275 x 5

Grip fail after lockout in the last rep, almost dropped the barbell. Next's 280.5#

Lying Triceps Extension

71.5 x 11

71.5 x 10

Curl

66 x 12

66 x 10

64min

Workout B

Squat

44 x 5

132 x 5

220 x 3

264 x 1

286 x 1

313.5 x 5

313.5 x 5

313.5 x 3

Press

44 x 5

88 x 3

110 x 1

132 x 4

132 x 4

132 x 3

Bad.

Row

88 x 7

132 x 3

154 x 7

154 x 7

154 x 6

Pull-up

BW x 3

BW x 3

BW x 3

This is harder than usual.

Sit up

22 x 20

44 x 11

Leg-hip Raise

0 x 13

0 x 10

66min