## Johnny's Log

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

Squat

132 x 10

220 x 5

264 x 3

308 x 1

341 x 5

253 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

132 x 3 x 5

Row

044 x 10

088 x 5

132 x 3

154 x 1

176 x 5

132 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 9

71.5 x 7

Curl

71.5 x 12

71.5 x 9

71.5 x 5

Leg-hip Raise

0 x ??

0 x 15

0 x 10

59min

It's not as tired as I thought.

Squat

044 x 10

132 x 10

220 x 5

264 x 3

302.5 x 5

302.5 x 5

302.5 x 5

302.5 x 5

302.5 x 5

Bench Press

044 x 10

088 x 5

132 x 3

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 6

Row

044 x 10

088 x 5

132 x 3

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 5

159.5 x 6

Sit-up

44 x 10

44 x 10

44 x 12

Good-morning

49.5 x 10

49.5 x 10

49.5 x 10

62min

Front Squat

044 x 10

132 x 5

220 x 3

253 x 5

253 x 5

Try to keep this light, about 75% of Friday's squat.

Press

044 x 10

088 x 3

110 x 1

121 x 1

132 x 5

099 x 3 x 5

Deadlift

132 x 10

220 x 3

264 x 1

319 x 5

Nice.

Chin-up

BW x 5

BW x 5

BW x 3

BW x 3

BW x 3

+ 1 set of BB complex

48min

Now I'm only working part time as a Physics tutor so everything is easy to manage. But next week I'll start my new (real) job and the office is very far away from my place which mean less sleep, bad diet and missed workouts. This is gonna be suck. I've never missed one workout since I started this 5 months ago.

Squat

044 x 10

132 x 5

220 x 5

264 x 3

308 x 1

346.5 x 5

258.5 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 5

132 x 3 x 5

Row

044 x 10

088 x 5

132 x 3

154 x 1

181.5 x 5

132 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 11

71.5 x 7

Curl

71.5 x 12

71.5 x 8

71.5 x 5

Leg-hip Raise

0 x 15

0 x 15

0 x 12

63min

Felt a little tired due to lack of sleep, only 5-6 hours a night for this whole week and next week could be worse. :(

Squat

044 x 10

132 x 5

220 x 4

264 x 1

308 x 5

308 x 5

308 x 5

308 x 5

308 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

165 x 5

165 x 5

165 x 5

165 x 5

165 x 5

Row

044 x 10

088 x 5

132 x 3

154 x 1

165 x 5

165 x 5

165 x 5

165 x 5

165 x 5

Sit-up

44 x 12

44 x 12

44 x 12

Good-morning

55 x 10

55 x 10

55 x 10

63min

Very tired, but felt good I could complete all the reps.

Front Squat

044 x 10

132 x 5

220 x 3

258.5 x 5

258.5 x 5

Press

044 x 10

088 x 3

110 x 1

121 x 5

121 x 5

121 x 5

121 x 5

121 x 5

Deadlift

132 x 10

220 x 3

264 x 1

286 x 1

324.5 x 5

The calluses at my fingers are really hurt. I always use chalk and I think I squeezed the bar very tight already, yet I still have a problem with the grip.

Pull-up

BW x 1.9

BW x 2

BW x 2

BW x 2

BW x 2

+ 1 set of BB complex

48min

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

352 x 4

352 x 3

Stall.

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

187 x 4

187 x 3

Stall.

Row

044 x 10

088 x 5

132 x 3

154 x 1

187 x 4

187 x 4

Stall.

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 7

Curl

71.5 x 12

71.5 x 9

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 14

63min

The iron is somehow heavier than usual today. :(

Squat

044 x 10

132 x 5

220 x 4

264 x 1

313.5 x 5

313.5 x 5

313.5 x 5

313.5 x 5

313.5 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 4

Row

044 x 10

088 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 4

170.5 x 4

Sit-up

44 x 14

44 x 12

44 x 10

Good-morning

60.5 x 10

60.5 x 10

60.5 x 10

70min

Front Squat

044 x 10

132 x 5

220 x 3

264 x 5

264 x 5

Press

044 x 10

088 x 3

110 x 1

121 x 1

137.5 x 5

099 x 3 x 5

Good.

Deadlift

132 x 10

220 x 3

264 x 1

286 x 1

330 x 2

Only 2 reps, that's all I got today. Even the warm-up sets felt heavy.

Chin-up

BW x 5

BW x 5

BW x 2

BW x 3

BW x 3

+ Some BB complexes

50min

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

352 x 5

258.5 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

187 x 5

137.5 x 3 x 5

Row

044 x 10

088 x 5

132 x 3

154 x 1

187 x 5

137.5 x 3 x 5

Lying Triceps Extension

71.5 x 12

71.5 x 9

71.5 x 6

A little disappointed.

Curl

71.5 x 12

71.5 x 9

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 10

63min

Felt great, everything goes according to plan with new 3 PRs.

Squat

044 x 10

132 x 5

220 x 4

264 x 1

319 x 5

319 x 5

319 x 5

319 x 5

319 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

Row

044 x 10

088 x 5

132 x 3

154 x 1

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

170.5 x 5

Sit-up

44 x 14

44 x 12

44 x 12

Good-morning

66 x 10

66 x 10

66 x 10

68min

Front Squat

044 x 10

132 x 3

220 x 1

264 x 5

264 x 5

Press

044 x 10

088 x 3

110 x 1

126.5 x 5

126.5 x 5

126.5 x 5

126.5 x 5

126.5 x 5

Deadlift

132 x 10

220 x 3

264 x 1

286 x 1

330 x 5

This is what I aim for, at last, FTW!

Pull-up

BW x 1

BW x 2

BW x 2

BW x 2

BW x 1

BB complexes x 2 sets

54min

Squat

044 x 10

132 x 5

220 x 3

264 x 1

308 x 1

357.5 x 5

264 x 2 x 5

Bench Press

044 x 10

088 x 5

132 x 3

154 x 1

176 x 1

192.5 x 3

143 x 3 x 7

Row

044 x 10

088 x 5

132 x 3

176 x 1

192.5 x 4

143 x 3 x 6

Lying Triceps Extension

71.5 x 12

71.5 x 12

71.5 x 8

Curl

71.5 x 12

71.5 x 9

71.5 x 6

Leg-hip Raise

0 x 15

0 x 15

0 x 12

66min