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  1. #451
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Tweak
    pics?
    I have no pics of the base


    Get Ripped, Get Laid.



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  2. #452
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    First leg training in 2007.. Think it's been 2 or 3 weeks since last time.


    Smith Frontsquat:
    15x40kg
    13x40kg
    5x80kg
    5x80kg
    5x80kg

    OL Squat:
    10x60kg
    6x80kg
    6x80kg
    6x80kg

    Stiff legged deadlift:
    10x60kg
    10x80kg
    10x80kg

    Standing calf raise:
    10x180lbs
    10x200lbs
    10x200lbs

    Leg Extensions:
    10x90lbs
    12x90lbs
    12x90lbs




  3. #453
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Chinups:
    10xbw
    10xbw
    10xbw

    Cable Rows:
    12x plate 9
    10x plate 13
    10x plate 13
    10x plate 13

    Yates Rows:
    10x60kg
    10x80kg
    10x80kg
    10x80kg

    Incline cambered db shrugs:
    10x22kg
    12x22kg
    12x22kg

    Pulldown behind neck:
    15x50kg
    12x60kg
    12x60kg
    12x60kg

    Db. shrugs:
    13x30kg
    12x30kg
    12x30kg

    Seated db. shrugs:
    10x18kg
    10x18kg
    10x18kg

    Incline db press:
    12x24.5kg
    10x27kg
    10x32kg




  4. #454
    Mecca V.I.P. bodybuilding reputation Clint's Avatar
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    I know your legs are feeling that, especially since its been so long, your a brave man for doing that JB

    last session was dynamite, great back work...rows are strong. Lots of shrugs in there too your gonna feel this tomorrow.

    Great job JB


    The biggest difference between you and me is you're you, and I'm me. I always win. Sorry bro.


  5. #455
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Tweak
    I know your legs are feeling that, especially since its been so long, your a brave man for doing that JB

    last session was dynamite, great back work...rows are strong. Lots of shrugs in there too your gonna feel this tomorrow.

    Great job JB
    My legs are still sore today but I'm able to bend them without crying now
    My back is also sore now though


    Todays training on teh base:


    Incline db. press:
    12x15kg
    10x24kg
    10x30kg
    10x36kg
    10x36kg
    10x36kg

    Benchpress:
    12x60kg
    8x90kg
    6x100kg
    6x100kg
    8x90kg

    Incline Smith press:
    10x50kg
    10x50kg
    10x50kg
    10x50kg

    Incline db. flyes supersettet Incline db. press:
    15x18kg + 10x18kg
    10x21kg + 9x21kg
    12x21kg + 6x21kg

    Pushdown:
    12x20kg
    10x30kg
    10x30kg

    seated frenchpress:
    10x25kg
    10x25kg
    10x25kg

    Closegrip benchpress:
    8x60kg
    8x60kg
    8x60kg




  6. #456
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Todays training.

    Dagens træning

    Db. Lateral raise:
    15x8kg
    10x14kg
    10x14kg
    10x14kg

    Military press:
    10x40kg
    10x50kg
    8x50kg
    8x50kg

    Seated db. rear lateral raise:
    17x8kg
    12x11kg
    12x11kg

    One arm cable lateral raise:
    12x5kg
    15x10kg

    Barbell curl:
    8x40kg
    10x40kg
    10x40kg
    10x40kg

    Preacher EZ-bar curl:
    10x25kg
    10x25kg
    8x25kg




  7. #457
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    I was bored after my first training session so I went and trained legs

    Smith Frontsquat:
    8x40kg
    10x40kg
    6x60kg
    6x60kg
    10x40kg

    Seated Machine Legpress:
    12x130kg
    12x130kg
    12x150kg
    10x200kg

    RM deadlift:
    12x60kg
    8x90kg
    8x90kg

    Seated Machine One-leg calf press:
    8x70kg
    10x70kg
    10x70kg




  8. #458
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    A quick session...

    Incline bb. press:
    10x60kg
    10x60kg
    6x80kg
    6x80kg
    6x80kg

    Db. press:
    8x34.5kg
    10x34.5kg
    8x37kg
    8x37kg
    12x32kg

    Db. Flyes:
    15x20kg
    10x22kg
    10x22kg
    12x22kg

    Benchpress:
    12x100kg
    10x100kg
    8x100kg

    Low incline db. flyes:
    15x20kg
    10x25kg
    10x25kg

    High incline db. press:
    15x22kg
    10x27kg
    10x27kg

    High incline cable flyes:
    12x?
    9x?
    8x?




  9. #459
    Mecca V.I.P. bodybuilding reputation CJU's Avatar
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    very nice work on the bench presses. thats about 220 lbs for 12 which is a awesome. i think the low incline dumbells flys should be removed though...thats a very weird movement and it puts lot of stress on your shoulders if you dont have perfect form which gets hard once you get close to failure.




  10. #460
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by CJU
    very nice work on the bench presses. thats about 220 lbs for 12 which is a awesome. i think the low incline dumbells flys should be removed though...thats a very weird movement and it puts lot of stress on your shoulders if you dont have perfect form which gets hard once you get close to failure.
    thanks That session was a bit unusual because when I was almost done with my original program, I ran into one of my buddies who was about to start on his chest routine, so I though What the hell and joined him.

    As far as the low incline db. flyes I don't feel any problems regarding my shoulders but I am aware of shoulder problems and ALWAYS stop doing an exercise if my shoulders just hurt a little bit.




  11. #461
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Fucking hell it feels like my pecs are gonna fall off... Stupid DOMS.






  12. #462
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Deadlift:
    8*100kg
    8*140kg
    6*150kg
    5*160kg

    Pullups:
    12xbw
    11xbw

    Chinups:
    10xbw
    10xbw

    Pulldown:
    10x80kg
    10x90kg
    10x90kg

    Bent over bb. rows:
    10x100kg
    10x100kg
    10x100kg

    V-bar Pulldown:
    12x125
    12x125
    12x125

    Alternate db. curl:
    10x19.5kg
    7x22kg
    7x22kg




  13. #463
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    I got to try that "weight-training" that everybody seems to be talking about.



    Db. lateral raise:
    20x12kg
    20x12kg
    20x12kg

    Military Press:
    10x40kg
    10x40kg
    10x40kg

    High Incline db. Press:
    10x32kg
    8x32kg
    8x32kg

    Benchpress - Non-lockout:
    11x60kg
    10x80kg
    8x80kg
    11x80kg
    8x80kg
    10x80kg

    Db. Flyes:
    10x22kg
    10x24.5kg
    10x24.5kg
    10x24.5kg

    Peck-deck:
    10x stack 15
    10x stack 15
    10x stack 15




  14. #464
    Mecca V.I.P. bodybuilding reputation Natureboypkr's Avatar
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    ShOULDER/CHEST COMBO IS A GOOD ROUTINE, DO YOU EVER WORK TIRCEPS IN WITH THOSE GROUPS?


    ]Kyokushin Karate Record 5-0....MMA Record 2-0
    United States Marine Corps.......helping enemies of America die for their countries since 1775
    U.S.M.C - 2004-????
    L. Corporal(LCPL) Suarez
    Scout Sniper-GYSGT-LCPL1


  15. #465
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Natureboypkr
    ShOULDER/CHEST COMBO IS A GOOD ROUTINE, DO YOU EVER WORK TIRCEPS IN WITH THOSE GROUPS?
    [capslock]NO I HATE TRAINING GUNS. AND I ONLY TRAIN MY SHOULDERS SO THAT THEY WONT DO MOST OF THE WORK WHEN I TRAIN CHEST. IT HAS BEEN A PROBLEM SINCE I STARTED LIFTING WEIGHTS.[/capslock]




  16. #466
    Mecca V.I.P. bodybuilding reputation Natureboypkr's Avatar
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    About the same here I don't like training Biceps but I try to make myself do them, IT SUCKS




  17. #467
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Natureboypkr
    About the same here I don't like training Biceps but I try to make myself do them, IT SUCKS
    exactly.. nothing to it but to do it I guess




  18. #468
    Mecca V.I.P. bodybuilding reputation CJU's Avatar
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    nice job with the militarys and flies. why didnt you lock out on the bench this session? elbows not feeling 100% or something?






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