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

[Johnny Bravo]

Todays training.

Benchpress:
10x65kg
10x65kg
5x95kg

Rest/Pause:
5x105kg
4x105kg
3x105kg
2x105kg
1x105kg

5x100kg
4x100kg
3x100kg
2x100kg
1x100kg

5x95kg
4x95kg
3x95kg
2x95kg
1x95kg

Incline DB. Press:
14x32kg
9x34kg
9x34kg
10x34kg
10x34kg

Chest Dips:
16x20kg +bw
13x20kg +bw
11x20kg +bw
12x20kg +bw
10x20kg +bw

Cable Crossover:
15x25kg
12x30kg
11x30kg
12x30kg
11x30kg

Military Press:
12x40kg
8x40kg
8x40kg
8x40kg
7x40kg

 

[Johnny Bravo]

A quick training.

Bent Over BB. Rows:
20x60kg
10x100kg
10x120kg
8x140kg
8x140kg
8x140kg
8x140kg

BB. Shrugs:
10x120kg
10x130kg
10x130kg
10x120kg
10x100kg

Chins Hammergrip:
13xbw
12xbw
9xbw
9xbw
9xbw

Seated Cable Rows:
12x80kg
12x80kg
12x80kg
12x80kg
12x80kg

 

[Tunen]

WTF is up with those rows???

 

[Rocky]

Crazy rows as to be expected.
Those bench sets are absolutely ridiculous!

 

[Johnny Bravo]

WTF is up with those rows???

What do you mean?

Crazy rows as to be expected.
Those bench sets are absolutely ridiculous!

Don't laugh at my bench.

 

[Rageking]

as always awesome
that rest pause is awesome

 

[Johnny Bravo]

Todays training.

One Arm Reverse Grip Pushdown:
12x20kg
12x20kg
10x25kg
10x25kg

Dips:
12x10kg +bw
12x10kg +bw
12x10kg +bw
11x10kg +bw

CG BP:
10x65kg
8x75kg
8x75kg
8x75kg

Lying Overhead DB. Extension:
10x32kg
10x32kg
10x32kg
10x32kg

Seated DB. Curl:
10x14kg
12x15kg
12x17kg
10x17kg
10x17kg

Preacher DB. Curl:
8x14kg
8x14kg
8x14kg
8x14kg

BB. Curl superset with BB. Reverse Curl:
8x38kg - 12x15kg
10x38kg - 12x15kg
10x38kg - 8x20kg
10x38kg - 8x20kg

 

[samsam]

Rest/Pause:
5x105kg
4x105kg
3x105kg
2x105kg
1x105kg

5x100kg
4x100kg
3x100kg
2x100kg
1x100kg
Whats this rest pause thing u do at bench?

 

[Johnny Bravo]

Rest/Pause:
5x105kg
4x105kg
3x105kg
2x105kg
1x105kg

5x100kg
4x100kg
3x100kg
2x100kg
1x100kg
Whats this rest pause thing u do at bench?

I do 10-12 seconds of rest between each set of 5-4-3-2-1.
So 5 reps, 10-12 seconds rest/pause then do 4 reps and again 10-12 seconds rest/pause and so on... And the weight should be a weight you normally can do 6 maybe 7 reps with, so it basically ads up to 15 reps in total of each 5-4-3-2-1 set.

 

[Rageking]

yup yup, great sessions
i think ima try that rest pause tomarrow on my bench, finally going to get to lift at the rec

cant wait for more pics
we gonna get any hammy pics....

 

[Johnny Bravo]

yup yup, great sessions
i think ima try that rest pause tomarrow on my bench, finally going to get to lift at the rec

cant wait for more pics
we gonna get any hammy pics....

I think you'll like the rest/pause. Have someone spot you if you can though.

Hmm yeah I might post a sexy pic of my hammy sometime next week. My hams are pretty weak though and defiantly one of the body parts I'm working hard on to get bigger.

 

[Johnny Bravo]

I wasn't really supposed to train today but I was in the mood for some sexy leg training.

Todays training.

Squat:
10x60kg
5x80kg
5x100kg
5x100kg
5x110kg
5x110kg
5x120kg
5x120kg
5x130kg

Rest/Pause:
5x130kg
3x130kg
3x130kg
2x130kg

Lying Leg Curl:
15x40kg
12x50kg
10x50kg
11x50kg
9x50kg

Single Leg Leg Extension:
15x20kg
12x30kg
12x30kg

Seated Leg Curl:
10x30kg
10x30kg
10x30kg
10x30kg

Standing Calf Raise superset with Seated Calf Raise:
25x100kg - 15x40kg
20x120kg - 10x40kg
20x120kg - 10x40kg

And the sexy ham pic I promised.

 

[Rageking]

hell yea awesome squats, and that superset good too

loving that pic your looking reaal gooood

 

[Johnny Bravo]

hell yea awesome squats, and that superset good too

loving that pic your looking reaal gooood

Thanks, Rage. My glutes and quads are so fucking sore today I could cry.


Todays training.

Hanging Leg Raises:
10xbw
10xbw
10xbw
10xbw

Cable Crunch- Side to side:
20x65kg
20x65kg
16x70kg
16x70kg

Cable Crunch:
17x65kg
15x70kg
15x70kg

BB Wrist Curls:
15x20kg
15x20kg
15x20kg

 

[Johnny Bravo]

Todays training.

Incline BB. Press:
10x65kg
8x85kg
8x85kg
5x90kg
5x90kg

Low Incline DB. Press:
11x34kg
10x34kg
12x34kg
9x34kg

Benchpress - 2 sec. pause on chest:
12x65kg
10x65kg

Pullovers:
15x32kg
11x32kg
9x32kg

Cable Crossover:
15x25kg
10x30kg
10x30kg

One Arm Cable Lateral Raise:
15x10kg
12x15kg
12x15kg

DB. Rear Lateral Raise superset with DB: Lateral Raise:
15x14kg - 10x14kg
15x14kg - 6x14kg
15x14kg - 10x14kg

Military Press:
8x40kg
10x40kg

 

[Robcardu]

Looking real good JB

*whisper*BTW stop using synthol in your shoulders man *whisper*

 

[Johnny Bravo]

Looking real good JB

*whisper*BTW stop using synthol in your shoulders man *whisper*

Thanks, Robocarducop..

It's not Synthol.. It's celltech.

 

[Robcardu]

It's not Synthol.. It's celltech.

Same shit, different name

 

[Johnny Bravo]

Same shit, different name

True.

 

[Johnny Bravo]

Todays training.

Bent Over BB. Rows:
12x60kg
12x100kg
12x120kg
10x140kg
10x150kg
8x150kg
10x100kg

BB OH Shrugs:
10x35kg
10x35kg
7x45kg

Chins OH:
17xbw
12xbw
10xbw
10xbw

Machine OH Rows superset with Machine Hammergrip Rows:
12x70kg - 10x50kg
12x70kg - 10x50kg
12x70kg - 10x50kg

Chest Supported DB. Rows:
12x32kg
12x32kg
12x32kg
10x32kg