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

[Johnny Bravo]

Lots o sets there JB
good good numbers

Thanks but it was just a light weight training more or less.

 

[Johnny Bravo]

Todays numbers...

Yates Rows:
12x40kg
10x80kg
10x80kg
10x100kg
10x100kg

Incline Benchpress:
12x60kg
6x80kg
6x80kg
6x80kg

Cable Rows:
15x60kg
10x80kg
11x80kg
10x80kg

Nautilus Super Pullover:
12x130kg
10x150kg
10x150kg

Chest supported db. incline rear laterals:
12x10kg
12x10kg
12x10kg

Stiff-arm Pulldown:
12x25kg
12x25kg
12x25kg

 

[Johnny Bravo]

If anyone has any suggestion on what program I should give a try, then please post 'em. I'm really empty on ideas ATM.

 

[Ironslave]

Modify westside.

 

[Scoular]

Good front squats - I just know how hard they can be. But I hope your doing them freeweight now.

Where are you from JB? USA I believe?



Goodjob on the volume training by the way. That's harder than more weight less reps.

 

[Natureboypkr]

do you ever do t-bar rows

 

[Johnny Bravo]

Modify westside.

Do you have any links? or a nifty program?

Good front squats - I just know how hard they can be. But I hope your doing them freeweight now.

Where are you from JB? USA I believe?



Goodjob on the volume training by the way. That's harder than more weight less reps.

I have been doing them free weight for the last 4 years but I like to do them in the Smith machine no and then too.

I live in Denmark.

do you ever do t-bar rows

It's very rare that I do T-bar rows. I really don't like that exercise very much.

 

[Johnny Bravo]

Todays numbers...

Db. shoulder press:
15x18kg
10x28kg
10x28kg
10x28kg

Db. Lateral raise:
16x10kg
15x10kg

Db. press - Non-lockout:
15x32kg
10x38kg
10x38kg
10x38kg

Incline barbell press - Non-lockout:
9x65kg
6x75kg
6x75kg
8x75kg
8x75kg

Machine Chest Press:
12x50kg
10x50kg
9x50kg

Db. Flyes:
10x22kg
10x22kg
10x22kg
7x22kg

Standing Calf raise:
20x90kg
15x110kg
13x130kg
13x130kg

Finished up with 3 sets of abs...

 

[onebigeric]

Excellent chest and shoulders there JB. It's also cool to see someone else doing Yates rows

 

[Natureboypkr]

Like the non locks, they work well for me too

 

[Johnny Bravo]

Tuesdays training:

Frontsquat:
8x40kg
6x75kg
6x75kg
6x75kg

OL Squat:


10x75kg
6x95kg
6x95kg
6x95kg

Legextensions:
13x30kg
11x35kg
12x35kg
12x35kg

Legcurl:
15x15kg
15x20kg
15x20kg

Stifflegged deadlift:
10x65kg
10x85kg
10x85kg

EZ bar drag curl:
12x30kg
12x40kg
12x50kg
12x50kg

Barbell curl:
12x24kg
10x34kg
10x34kg
10x34kg

 

[Chesticles]

Just check the logs for programs man.

Actually, I've got a few on the computer that you might like. PM me if you want them

 

[Natureboypkr]

liked the session, but what are OL squats?

 

[Johnny Bravo]

Just check the logs for programs man.

Actually, I've got a few on the computer that you might like. PM me if you want them

Thanks man.. I'll PM you when I get around to working normal and so on again.

liked the session, but what are OL squats?

It's Olympic Squat. Basically you keep the bar as high as you can on your trapz and squat with a narrow stance.


Military Press:
10x45kg
8x45kg

Benchpress - Non-lockout:
20x60kg
7x100kg
10x100kg
12x100kg
11x100kg
8x100kg

Incline db. press:
10x32kg
10x32kg
10x32kg

Incline db. flyes - Non-lockout:
12x18kg
12x18kg
12x18kg

Machine Chest Press:
7x50kg
10x40kg
10x40kg

 

[Clint]

bench press is looking strong as always Nicolai great amount of sets and total reps for sure

inclines are looking strong as well, and I bet that chest press at the end felt damn good as well.

whats with the two sets of military press first?

anyway, great session and welcome back

 

[Johnny Bravo]

bench press is looking strong as always Nicolai great amount of sets and total reps for sure

inclines are looking strong as well, and I bet that chest press at the end felt damn good as well.

whats with the two sets of military press first?

anyway, great session and welcome back

Thanks Kaewt.

I'm trying to exhaust my delts before working my chest because my delts tend to take over and do most the work. This way my pecs are stronger and therefor will do teh work. Also doing them non-lockouts helps too.

 

[Johnny Bravo]

Saturday's training..

Db. lateral raises:
16x10kg
15x14kg
8x18kg
8x18kg

rear delt machine:
12x30kg
12x40kg
10x50kg
8x60kg

Chest supported rear lateral raise:
18x10kg
15x10kg
8x14kg
8x14kg

Seated db. curl:
10x14kg
10x14kg
10x14kg
10x14kg

EZ barbell drag curl:
12x50kg
12x50kg
12x50kg
12x50kg

Barbell curl:
failurex33kg
failurex33kg
failurex33kg
failurex33kg

 

[Johnny Bravo]

Today's training.


Frontsquat:
10x45kg
8x65kg
4x85kg
5x85kg
10x65kg

Legextension:
20x40kg
12x60kg
12x60kg
12x60kg

Standing legpress (Or whatever the hell it's called):
10x40kg
6x60kg
6x60kg

Standing calf raise:
20x100kg
10x140kg
10x150kg

Rope pushdown:
8x25kg
10x25kg
10x25kg

Closegrip Benchpress:
12x65kg
8x85kg
8x85kg

 

[onebigeric]

Pre-exhausting your delts before chest? You're a brave man, JB

Workouts look excellent and thorough. Keep it up

 

[Johnny Bravo]

Pre-exhausting your delts before chest? You're a brave man, JB

Workouts look excellent and thorough. Keep it up

I'm as brave as they come.

Todays numbers:
Dagens tal.

Chinups:
15xbw
10xbw
12xbw
10xbw

Deadlift:
10x60kg
10x105kg
5x145kg
2x165kg
2x165kg

Bent over bb. Rows:
15x85kg
10x105kg
5x145kg
6x145kg
8x125kg

Chest supported rows:
8x80kg
10x100kg
12x120kg
12x120kg

Seated Db. Curl:
12x14kg
10x16kg
10x16kg
10x16kg

Seated arm supported cable curl:
Failurex25kg
Failurex25kg
Failurex25kg