johnny's log

[Samoan-Z]

Great leg session johnny, now no more disappearing.

 

[jonathan]

no problem man, just having some troubles with school etc

 

[jonathan]

18.2

incline bench press
5X40
3X60
3X80
3X80

front raises
5X18
3X20
3X24

side raises
3X24
3X26

GC bench
3X40
3X70
3X90
3X90

biceps dumbell curl
5X20
5X25
5X28

hyperextensions

 

[Samoan-Z]

Nice session bro, want me to kill a school offical.

 

[jonathan]

21 2

squat with chains
3X40
3X80
3X130
3X160
3X180
2X190
1X200

hyperextensions
5X20
5X30
5X40

pull ups with chains 30 kg
5X chains
5X chains
5X chains plus 20 kg

barbell rows
5X24
5X40
5X50

abs and neck

good session felt pretty good

 

[Samoan-Z]

Awesome session bro, the 200 squat did you count the chains weight into the equation?

 

[VBP]

Magnificent session man!

 

[jonathan]

hey guys thx for the support

the chains are calculated in the weight

 

[jonathan]

23.2

dumbell bench press
5X20kg
5X30kg
5X44kg
5X46kg

front raises
5X16
5X16
5X20

side raises
5X20
5X20

CG bench
3X40
3X60
3X90
2X92

biceps curl dumbell
5X20
5X28

neck
up to 30 kg

 

[jonathan]

25.2

squat with chains (30kg) included
3X40 warm up
3X80
3X140
3X160
3X180
3X180

goodmorning with chains
3X80
3X100
3X130

chins
5X20kg
5X20kg

T bars
5X20
5X50
5X80

abs

 

[Hypocrisy86]

good work with the chains, would be awesome to use those i bet
goodmornings looking huge too,

 

[jonathan]

yeah it feels different. It helps me allot to go deep enough

 

[jonathan]

28.2

incline bench
3X40
3X70
3X90
3X90
3X90

one arm swing
3X20
3X30
1X40

side raises
5X18
5X24
5X24
5X24

CG bench with chains
3X40 no chains
3X40 + 30
3X60 + 30
1X70 + 30

biceps curl
5X20
5X28
5X28

 

[PrinceVegeta]

Nice session! why one arm swings? how do you do them?

 

[jonathan]

something like this my friend

 

[jonathan]

2.2

squat with chains (30kg)

3X40
3X80
3X130
3X160
3X190
3X190

goodmornings.... with chains
3X40
3X80
3X120
3X120

tbar rows
5X30
5X60
5X80

abs and neck

 

[PrinceVegeta]

Solid work Jonathan! Those snatches look hard! keep it up bigboy!

 

[jonathan]

4.2

bench press with chains
5X40 wu
3X80
3X100
2X110
1X120
2X100 no chains
2X100 no chains

side raises
5X22
5X22
5X22

dips
5X bw
5X10
5X20
5X30

biceps curl
5X22
5X28
5X28

felt good

 

[jonathan]

9.3

squat with chains
3X40
3X80
3X160
3X180
1X195
2X200
1X200
1X200
1X205

goodmornings
3X80
3X120
3X120

DB rows
5X28
5X40
5X50

abs

was a very good session, 200 kg felt pretty light

 

[jonathan]

11.2

incline bench
5X40
3X70
3X90
3X90

side raises
5X20
5X25
5X30

DB biceps curl
5X20
5X30

CG bench
3X40
3X90
3X90