## Johnny's Log

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

Workout A

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

335.5 x 5

335.5 x 5

335.5 x 3

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

176 x 5

176 x 5

Very nice! next's 181.5lb.

Deadlift

132 x 5

220 x 3

264 x 1

302.5 x 5

Next's 308lb.

Lying Triceps Extension

77 x 11

77 x 10

Curl

71.5 x 12

71.5 x 9

63min

My back felt a little stiff after workout.

Front Squat

044 x 5

088 x 5

132 x 3

176 x 5

220 x 5

242 x 5

First time doing this, tried to find the right weight. Felt a little awkward on my shoulders where the barbell lied. The last set at 242lb is still pretty easy, I'll try 264lb next time.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 4

181.5 x 4

181.5 x 2

Poor, only 10reps over 3sets.

Deadlift

132 x 5

220 x 3

264 x 1

308 x 5

Next's 313.5lb.

Row

88 x 7

132 x 3

154 x 1

165 x 7

165 x 6

165 x 6

Lying Triceps Extension

77 x 13

77 x 10

Next's 82.5lb.

Curl

71.5 x 11

71.5 x 9

68min

My body weight is now 180lb. My old shirts are getting a little tight but damn, the same goes to my pants too.

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

335.5 x 5

335.5 x 5

335.5 x 3

The fifth time stalling at 335.5lb.

Press

044 x 5

088 x 3

110 x 1

132 x 5

132 x 5

132 x 5

A progressss!!! after 2 months, at last I made it. Next's 137.5lb.

Pull-up

BW x 3

BW x 3

BW x 3

Sit up

44 x 14

44 x 10

Leg-hip Raise

0 x 14

0 x 10

49min

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

335.5 x 5

335.5 x 5

335.5 x 5

I'm superman, very tired and sweaty superman. Next's 341lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 3

181.5 x 3

181.5 x 3

154 x 6

Even poorer than the last time, added 1 back-off set. If it goes like this again I'll reset it.

Row

88 x 7

132 x 3

154 x 1

165 x 6

165 x 6

165 x 6

Lying Triceps Extension

82.5 x 9

82.5 x 8

Curl

71.5 x 11

71.5 x 9

61min

Front Squat

044 x 5

132 x 3

220 x 1

264 x 5

264 x 5

264 x 5

Next's 269.5lb.

Press

044 x 5

088 x 3

110 x 1

137.5 x 5

137.5 x 4

137.5 x 4

Deadlift

132 x 5

220 x 3

264 x 1

313.5 x 5

Next's 319lb. Extremely heavy, paused between rep longer than usual; it was more like 5 sets of 1 rep.

Chin-up

BW x 6

BW x 5

BW x 4

Sit up

44 x 14

44 x 10

Leg-hip Raise

0 x 15

0 x 11

62min

Squat

044 x 5

132 x 5

220 x 3

264 x 1

308 x 1

341 x 5

341 x 5

341 x 5

Next's 345.5lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 4

181.5 x 4

181.5 x 3

Still poor, I need to reset this.

Row

88 x 7

132 x 3

154 x 1

165 x 7

165 x 7

165 x 7

Next's 170.5lb.

Lying Triceps Extension

66 x 15

71.5 x 10

This time I really do Lying Triceps Extension, not Skull Crusher. As I thought, it's harder and I had to reduce the weight.

Curl

71.5 x 13

71.5 x 9

Next's 77lb.

62min

Measurements (evening)

Wrist 7"

Forearms 11.5"

Biceps 14"

Neck 16"

Shoulder 47"

Chest 39"

Waist 36"

Hips 41"

Thighs 25"

Calves 16"

The pool is closed today. Done this BB complex at home, 1 set at 66lb.

Hang clean x 6

Hang snatch x 6

Upright row x 6

Bent-over row x 6

Overhead squat x 6

Romanian deadlift x 6

Good morning x 6

Front Squat

044 x 5

132 x 5

220 x 2

269.5 x 5

269.5 x 5

269.5 x 5

Next's 275lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 5

181.5 x 4

181.5 x 2

154 x 6

Added 1 back-off set.

Deadlift

132 x 5

220 x 3

264 x 1

319 x 4

Ultra-heavy, couldn't complete the set.

Row

88 x 7

132 x 3

154 x 1

170.5 x 7

170.5 x 7

170.5 x 5

Lying Triceps Extension

71.5 x 10

71.5 x 9

Curl

77 x 8

71.5 x 9

72min

Pool day. After I swam for only 400m, my thighs are sore as hell. I forced myself another 100m then gave up and went home.

No party this weekend, my cellphone died because I stupidily dropped it in the dressing room at the pool and I got a fight with my girlfriend so no talking, hanging out etc. Don't have to make a single human interaction at all this evening. Somehow I feel strangely good, once in a while in many months. So this IS serenity.

First day on new routine.

Squat

132 x 10

220 x 5

264 x 3

297 x 5

297 x 5

297 x 5

297 x 5

297 x 5

Next's 302.5lb.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 5

154 x 5

154 x 5

154 x 5

154 x 5

Next's 159.5lb.

Row

044 x 10

088 x 5

132 x 3

154 x 5

154 x 5

154 x 5

154 x 5

154 x 5

Next's 159.5lb.

Sit-up

44 x 10

44 x 10

44 x 10

Next's 49.5lb.

Good-morning

44 x 10

44 x 10

44 x 10

Next's 49.5lb.

59min