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

[miamiracing]

nice leg blaster bro! keep it up

 

[Lionheart]

Nice supersets there.Hurts to even read..

 

[Rageking]

nice work, i always love those supersets, i like the way you mix up your routine, im gonna have to try that one sometime.

 

[Johnny Bravo]

Thanks all. My legs where pretty sore the days after.


Todays training.

Deadlift:
16x60kg
8x100kg
5x140kg
3x170kg
1x180kg
1x180kg
1x180kg
1x190kg
5x140kg

Chins UH:
12xbw
10x20kg +bw
10x20kg +bw
10x20kg +bw

Seated Cable Rows:
12x70kg
12x70kg
12x70kg

Chest Supported DB. Rows:
12x30kg
12x30kg
12x30kg

DB. Shrugs:
12x52.5kg
12x52.5kg
12x52.5kg

EZ BB. Curl:
12x40kg
10x45kg
10x45kg
9x45kg

Seated DB. Curl:
10x14kg
8x14kg
6x14kg

 

[Johnny Bravo]

Todays workout.

Benchpress:
15x60kg
10x90kg
6x100kg
6x100kg
6x110kg
5x120kg
10x90kg

Incline DB. Press:
12x41kg
10x41kg
10x41kg

DB. Flyes:
12x18kg
12x18kg
12x18kg

Overhead Cable Extension:
20x25kg
15x30kg
12x35kg
12x35kg

Straight Bar Frenchpress:
20x20kg
10x40kg
10x40kg
10x40kg

Rope Pushdown superset with Standing Calf Raise:
15x20kg - 30x150kg
15x20kg - 30x150kg
15x20kg - 30x150kg

 

[onebigeric]

As always JB, your volume and intensity is top notch. Extra points for variety as well

 

[Johnny Bravo]

As always JB, your volume and intensity is top notch. Extra points for variety as well

Thanks, OBE
I actually lowered my volume quite a bit.

 

[Rocky]

Both sessions looked tight. There's no way I'd be doing incline DB's at that weight after all that flat benching!
Good stuff sir.

 

[pGhi]

Ooh shit those Squat - Leg Presses must have been nice
Everything is looking just great and heavy

 

[Johnny Bravo]

Ooh shit those Squat - Leg Presses must have been nice
Everything is looking just great and heavy

It didn't feel nice the day after

Todays training.

Squat:
15x50kg
15x80kg
8x110kg
8x110kg
8x110kg

Good-mornings superset with Leg Press superset with Calf Press:
12x50kg - 10x120kg - 30x120kg
8x60kg - 15x160kg - 30x160kg
8x60kg - 15x200kg - 20x200kg
8x60kg - 15x200kg - 20x200kg
8x60kg

Leg Extension superset with Lying Leg Curl:
15x45kg - 13x30kg
15x45kg - 12x30kg
15x55kg - 12x30kg

High Pulley Cable Curl - Reverse dropset:
30x15kg
20x20kg
14x25kg
12x25kg

 

[onebigeric]

Sweet crap that triset looked awful, JB I know those cable drops must've had your bi's screaming as well. Excellent work

 

[Johnny Bravo]

Sweet crap that triset looked awful, JB I know those cable drops must've had your bi's screaming as well. Excellent work

It wasn't that bad but I only had 60 minutes to train so I had to do it.

 

[Lionheart]

Wow talk about pain

 

[Johnny Bravo]

Wow talk about pain

What about him?

 

[Lionheart]

size of his underwears?

 

[Johnny Bravo]

size of his underwears?

He doesn't wear underwear.

Or so I've heard.

 

[Johnny Bravo]

Todays training.

Incline DB. Press:
20x20kg
12x30kg
12x41kg
12x41kg
10x41kg

Benchpress:
8x80kg
8x100kg
6x110kg
6x110kg
7x110kg
8x80kg

DB. Flyes:
15x18kg
10x22kg
12x22kg
12x22kg

Straight Bar French Press:
20x20kg
15x40kg
10x45kg
12x45kg
12x45kg

Pushdown:
15x30kg
15x30kg
15x30kg

Dips:
16xbw
10x10kg +bw
10x10kg +bw

 

[Rocky]

Very nice sir. Tris must have been delightfully pumped after all that.

 

[Lionheart]

Great choise of exercises..just like my old program!

 

[Johnny Bravo]

Very nice sir. Tris must have been delightfully pumped after all that.

Thank, Rocco. Yeah I had a nice pump in my tris but not as much as my chest. After I had my shoulder injury I have much better contact with my pecs and they're pretty sore after each workout.

I must finally have learned not to use my shoulders as much when training chest.

Lionheart-->