.o0|SEXY COMPETITIONS OF PILLOWBITER™|0o.

[Johnny Bravo]

Trained in the gym at my step-moms work.- It's pretty bad but there was a squatrack and a few other things. No mirror though so it was kinda odd squatting without it.

OL squat:
10x60kg
8x90kg
8x90kg
5x110kg
4x110kg
6x100kg
6x100kg
7x95kg

Cable flyes:
12x10kg
18x15kg
10x20kg
15x20kg

Leg Extensions:
10x25kg
10x25kg
10x25kg
10x25kg

Incline cable flyes:
15x20kg
10x25kg
12x25kg

Frontsquat:
6x60kg
8x60kg
8x60kg

Closegrip Benchpress:
12x60kg
10x80kg
12x80kg

Pushdown:
12x40kg
12x50kg
12x50kg

Barbell Curl:
15x35kg
10x40kg
12x40kg

EZ bb. preacher curl:
15x20kg
12x25kg
12x25kg

 

[FOOTBALL FAN]

lots of volume JB good weight on dem squats

 

[Johnny Bravo]

lots of volume JB good weight on dem squats

Thank you, kind sir I wasn't too happy about those squats though.

 

[DelgadoMon]

Damn, thats alot of stuff to do. Props to your for stickin through it all!!! Keep at them squats! How much do your normally do since you wernt happy with them?

 

[Johnny Bravo]

Damn, thats alot of stuff to do. Props to your for stickin through it all!!! Keep at them squats! How much do your normally do since you wernt happy with them?

Well I normally don't do them heavier than today but they just felt akward because I didn't have a mirror in front of me.
I've just recently started doing Olympic squats and I think than any increase in weight feels much harder than with regular squat. But then again I've never been strong in squat or any other leg exercise.

 

[DelgadoMon]

Well I normally don't do them heavier than today but they just felt akward because I didn't have a mirror in front of me.
I've just recently started doing Olympic squats and I think than any increase in weight feels much harder than with regular squat. But then again I've never been strong in squat or any other leg exercise.

NOT STRONG IN THE SQUAT!!!! Hmmmm....that must be why ur a demayo fan. ha ha ha. You know. the best way that i got my squat up was by doing walking lunges, the just hit everything in your lower body and since you use all of them in the squat it can give you an extra boost. incase you want to try them and see if they work for you.

 

[Johnny Bravo]

NOT STRONG IN THE SQUAT!!!! Hmmmm....that must be why ur a demayo fan. ha ha ha. You know. the best way that i got my squat up was by doing walking lunges, the just hit everything in your lower body and since you use all of them in the squat it can give you an extra boost. incase you want to try them and see if they work for you.

I have done walking lunges before in my old gym but there's no space to do it where I train now.

I have been thinking about doing a Smolov jr. cycle for Olympic Squats to increase my strength.

 

[DelgadoMon]

I have done walking lunges before in my old gym but there's no space to do it where I train now.

I have been thinking about doing a Smolov jr. cycle for Olympic Squats to increase my strength.

Sounds good, let me know how it works for you. Im tryin to get the record for the squat for my football teams history and if it works good then ill give it a try and hopefully get it. Good luck with it!!

 

[Johnny Bravo]

I trained some pecs and biceps on teh base today..

 

[Clint]

I trained some pecs and biceps on teh base today..

pics?

 

[Johnny Bravo]

pics?

I have no pics of the base

 

[Johnny Bravo]

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

 

[Johnny Bravo]

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

 

[Clint]

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

 

[Johnny Bravo]

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

 

[Johnny Bravo]

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

 

[Johnny Bravo]

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

 

[Johnny Bravo]

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?

 

[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.

 

[Johnny Bravo]

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.