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

[Johnny Bravo]

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

 

[Johnny Bravo]

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

 

[fallen]

damn your volume will always amaze me plus you get good weights though out

 

[Johnny Bravo]

damn your volume will always amaze me plus you get good weights though out

Really? I don't feel that it was something special. Thanks anyway, Dr. Fallen.

 

[Rocky]

I agree it's good weight - especially when you're doing 5 exercises for chest!

 

[Johnny Bravo]

I agree it's good weight - especially when you're doing 5 exercises for chest!

The DB. Flyes didn't really do it for me, so I did another exercise.

Todays training.

Stiff-legged Deadlift with a Shrug:
10x60kg
10x80kg
8x100kg
8x100kg
6x100kg

Leg Curl:
15x30kg
10x50kg

Dropset:
6x60kg
5x50kg
5x40kg
5x30kg
5x25kg
5x20kg

Machine Rear Delt:
15x40kg
15x60kg
15x60kg
12x55kg

DB. Lateral Raise:
15x15kg
15x15kg
15x15kg

Incline Closegrip Benchpress:
14x55kg
10x65kg
10x65kg
10x65kg
10x65kg

California Press:
12x45kg
12x50kg
12x50kg
12x50kg

Overhead Cable Extension:
16x40kg
10x60kg
12x55kg

9 sets abs.

 

[fallen]

another solid workout JB and yeah 5 is a lot for one part imo.

 

[SerbMarko]

man.. the volume is amazing.. i wish my ass had the energy to train this way.

 

[Johnny Bravo]

Fallen & Serb: Thanks,

 

[Johnny Bravo]

Todays training.

Squat:
12x60kg
12x60kg
10x100kg
10x120kg
5x130kg
5x130kg
5x130kg
I'll never be good friends with teh squat.


Snatch-Pulls:
8x45kg
8x45kg
6x55kg

Leg Extensions:
15x80kg
10x90kg
10x90kg
10x90kg

Leg Press - narrow stance:
10x120kg
10x200kg
10x200kg
10x200kg

Lying Incline Two Arm DB. Rows:
15x14kg
12x28kg
12x28kg
12x28kg
12x28kg

Pulldown:
10x70kg
10x70kg
10x70kg

Pullups:
10xbw

Chinups:
10xbw
10xbw

Seated V-bar Cable Rows:
12x80kg
12x80kg
12x80kg

 

[Dstan]

i think u'll be real good friends with the squat man seven sets of squats is pretty good. U do alot of exercises man,good volume, keep it up.

 

[Johnny Bravo]

i think u'll be real good friends with the squat man seven sets of squats is pretty good. U do alot of exercises man,good volume, keep it up.

Well the first two sets only count as warm-up sets. Anyway it's my technique that sucks. Sometimes it's spot on and other times it just doesn't feel right. It's not that I lack depth as I usually go below parallel, it's just my stance and so on.
But I guess practice makes perfect.

 

[Dstan]

yeah you'll get it after awhile cuz i had the same problem.

 

[SerbMarko]

awesome workout once again.

 

[Rocky]

2 great sessions and trust me you can't hate the squat more than me. I just do not get on with it.

 

[Johnny Bravo]

Todays workout.

I felt very tired and weak but tried to do my best. Also my right shoulder is starting to hurt a little bit when I do incline BB. Press.

Incline BB. Press:
12x60kg
9x75kg
8x75kg
Stopped when my shoulder began to hurt.

Benchpress:
10x95kg
8x105kg
8x105kg
8x105kg

Incline DB. Press:
8x40kg
7x40kg
8x40kg
7x40kg

Cable Crossover:
10x30kg
13x35kg
15x35kg
15x35kg
Dropset:
15x35kg
9x30kg
8x25kg

Incline Cable Flyes:
12x20kg
12x20kg
12x20kg
9x25kg

9 set biceps.

Finished up with some posing practice.

 

[Dstan]

yeah not bad at all man keep it up.

 

[Hypocrisy86]

those Chest WOs are great man
sucks bout the shoulder

 

[Rocky]

Good session considering your shoulder was hurting after the first exercise. Gotta watch that shoulder.

 

[Johnny Bravo]

Rocco--> My shoulder didn't hurt when I did those other exercises, so it's nothing to worry about. Just gonna leave that one exercise alone for a while.