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  1. #685
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    awesome sessions as always


    Out of the night that covers me,
    Black as the Pit from pole to pole,
    I thank whatever gods may be
    For my unconquerable soul.

    In the fell clutch of circumstance
    I have not winced nor cried aloud.
    Under the bludgeonings of chance
    My head is bloody, but unbowed.

    It matters not how strait the gate,
    How charged with punishments the scroll,
    I am the master of my fate;
    I am the captain of my soul.



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  2. #686
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by fallen
    You "came" after running?

    Looking real tough JB your volume in crazy
    Yeah.. I always get turned when I run.

    Bulkboy--> Thanks.


    Get Ripped, Get Laid.


  3. #687
    Mecca V.I.P. bodybuilding reputation SerbMarko's Avatar
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    Quote Originally Posted by Johnny Bravo
    Todays workout.

    Benchpress:
    15x65kg
    10x100kg
    8x110kg
    6x110kg + 2x110kg
    6x110kg + 2x110kg

    Incline Benchpress:
    12x60kg
    7x85kg + 3x85kg
    7x85kg + 2x85kg
    6x85kg + 3x85kg

    Cable Crossover:
    10x30kg
    10x40kg
    10x40kg + 8x25kg

    Straight Bar Frenchpress:
    10x38kg
    10x38kg
    10x38kg

    Pushdown:
    12x30kg
    10x40kg
    13x40kg
    7x45kg

    MONSTER!!!


    Disclaimer: This is presenting fictitious opinions and does in no way, shape, or form encourage use nor condone the use of any illegal substances or the use of legal substances in an illegal manner. The information discussed is strictly for entertainment purposes and shall not take the place of qualified medical advice and should not be construed as an endorsement or recommendation for any illegal activity.


  4. #688
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Todays workout.
    Still has some minor annoying pain in my lower right leg when doing squats.

    Squat:
    12x60kg
    6x100kg
    6x120kg
    5x130kg
    5x130kg
    6x120kg

    Frontsquat - Non-Lockout:
    10x60kg
    10x70kg
    10x70kg

    Lying Leg Curl Superset with Standing Calf Raise:
    15x30kg
    10x40kg/20x100kg
    10x40kg/15x140kg
    12x40kg/15x140kg
    8x50kg/15x140kg

    California Press:
    15x20kg
    10x40kg
    10x40kg
    10x40kg
    10x40kg
    10x40kg

    Closegrip Benchpress:
    12x60kg
    10x80kg
    10x80kg
    10x80kg
    8x80kg

    Pushdown:
    15x30kg
    15x30kg
    15x25kg




  5. #689
    Mecca V.I.P. bodybuilding reputation SerbMarko's Avatar
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    squats look great.. what are cali presses?




  6. #690
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by SerbMarko
    squats look great.. what are cali presses?
    From T-Nation.com

    California presses:

    The California press is a hybrid movement which is actually a cross between a close-grip bench press and a lying triceps extension. It's a very popular assistance movement used in powerlifting circles, particularly by those lifters who need to increase triceps mass and strength to bring their bench press poundages upward.

    Get in the same start position as the close-grip bench and lower the barbell. But instead of lowering to the lower pecs, lower it to the upper pecs by allowing the elbows to pivot forward as you lower the bar. At this point, the forearms will come into contact with the biceps, the bar will be touching the upper chest, and you'll experience a great stretch in the triceps.

    California PressesFrom this position, push the bar away and upward from your chest. The elbows should come just of short of lockout when you get to the top position.

    A good starting weight would be about halfway between what you use in the lying triceps extensions and the close-grip bench press.
    61j161j2




  7. #691
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    i like this california press, gonna try it next time i train triceps

    how is ur split btw?




  8. #692
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Quote Originally Posted by Max-ot_Mass
    i like this california press, gonna try it next time i train triceps

    how is ur split btw?
    Well I don't really train my original split which is:

    Legs/Calfs
    Back/Bi's/Trapz
    Chest/Delts/Tri's
    Then do it all over again and take my rest days as I see fit.

    I still do the big muscle groups (Legs, Back and Chest) each day and hopefully twice a week, but then I switch the smaller muscle groups around as I want to. Like yesterday when I did legs, calfs and tri's.




  9. #693
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Todays training.

    Snatch Pulls:
    10x40kg
    8x55kg
    12x55kg
    8x65kg
    7x65kg

    Bent Over BB. Rows:
    15x60kg
    10x100kg
    12x120kg
    10x130kg
    10x130kg

    Pulldown V-bar:
    12x60kg
    8x90kg
    9x90kg
    10x90kg
    9x90kg

    Incline Chest Supported Db. Rows:
    15x22kg
    15x22kg
    15x22kg
    15x22kg

    Bb. Curl:
    10x38kg
    8x43kg
    9x43kg
    8x43kg

    EZ Bar Preacher Curl:
    10x28kg
    10x38kg
    10x38kg
    9x38kg

    Cable Curl:
    14x40kg
    10x50kg
    10x50kg




  10. #694
    Mecca V.I.P. bodybuilding reputation
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    Quote Originally Posted by Max-ot_Mass
    i like this california press, gonna try it next time i train triceps

    how is ur split btw?
    WELCOME to teh log!!! FINALLY you came by and posted. I know this means a LOT to JB


    sigpic67381 1
    I'll suplex your ass Brian Dawkins style :wutyousay:


  11. #695
    Mecca V.I.P. bodybuilding reputation
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    Nice back and bi's sir! Lot of bi work after all that back!




  12. #696
    Mecca V.I.P. bodybuilding reputation fallen's Avatar
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    thats a shit load of movements there JB great work


    I am untamed, I need a leash
    I am insane, I need a shrink
    I love brain, I need a leech


  13. #697
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Tunen --> Shut up, douche bag.

    Rocco and Dr. Fallen--> Thanks

    Todays workout.

    Low Incline BB. Press:
    10x60kg
    10x85kg
    8x95kg
    8x95kg
    8x95kg
    8x85kg

    DB. Press:
    9x40kg
    8x40kg
    10x40kg
    10x40kg

    Benchpress:
    12x95kg
    6x105kg
    6x105kg
    7x95kg

    Cable Crossover:
    15x20kg
    13x30kg
    15x30kg
    15x30kg

    Incline Cable Flyes:
    12x15kg
    12x15kg
    10x20kg
    10x20kg

    Standing Calf Raise:
    20x100kg
    12x160kg
    12x160kg
    13x140kg
    14x140kg
    14x140kg




  14. #698
    Mecca V.I.P. bodybuilding reputation
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    Fuck me that's a lot of chest work!

    (That was a request by the way!)




  15. #699
    Mecca V.I.P. bodybuilding reputation SerbMarko's Avatar
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    wow dude.. did you find the chest workout a bit too exhausting lol.. thats a lot of volume..




  16. #700
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Rocco--> You don't have to ask me twice.

    SerbMarko--> LOL No it wasn't exhausting at all. Just another workout.




  17. #701
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    Todays training.

    Rear Lateral Machine:
    15x20kg
    15x30kg
    15x45kg
    12x60kg
    15x60kg

    DB. Lateral Raise:
    8x22kg
    8x22kg
    8x22kg
    10x22kg

    BB. Front Raise:
    15x18kg
    10x25kg
    10x25kg

    Closegrip Benchpress:
    12x60kg
    12x85kg
    10x85kg
    10x85kg
    8x85kg

    California Press:
    12x40kg
    12x40kg
    12x40kg

    Dips:
    20xbw
    13xbw




  18. #702
    Mecca V.I.P. bodybuilding reputation Johnny Bravo's Avatar
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    I was supposed to do legs today but I'm giving my left foot some rest until tomorrow.


    Incline BB. Press:
    10x65kg
    10x75kg
    8x85kg
    9x85kg
    8x85kg

    Benchpress:
    9x65kg
    9x95kg
    10x95kg
    10x95kg
    9x95kg

    DB. Flyes:
    10x22kg
    10x24kg
    12x24kg
    10x22kg

    Cable Crossover:
    20x25kg
    16x30kg
    16x30kg
    12x35kg

    Incline DB. Press:
    12x32kg
    9x32kg
    11x32kg
    10x32kg

    Alternate DB. Curl:
    10x22kg
    8x24kg
    8x24kg
    8x24kg

    Preacher Cable Curl:
    12x35kg
    11x35kg
    10x35kg

    DB. Hammer Curl:
    10x22kg
    10x28kg
    10x28kg
    10x28kg






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