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

[Johnny Bravo]

More solid training. Hopefully should hold you in good stead for competing time.

Yeah I hope so.

Todays training.

A light back session.

Widegrip Pulldown:
10x60kg
12x70kg
10x80kg
10x90kg

Bent Over BB. Rows:
14x90kg
10x130kg
10x130kg
10x130kg

V-bar Cable Rows:
12x80kg
12x90kg
10x90kg
12x80kg

Rack Pulls
10x60kg
10x100kg
12x100kg
12x100kg
12x100kg

Db. Shrugs:
10x32kg
10x32kg
10x32kg
10x32kg

 

[Johnny Bravo]

Todays workout.

Widegrip Benchpress - Restpause:
10x65kg
10x95kg
6x105kg
6x105kg
6x105kg
6x105kg

Incline Benchpress - Restpause:
10x65kg
6x85kg
6x85kg
6x85kg
6x85kg

Cable Crossover:
15x30kg
10x35kg
10x35kg
12x35kg
12x35kg

Db. Flyes:
10x15kg
10x15kg
10x15kg
10x15kg

Alternate Db. Hammercurl Superset Bb. Curl:
3xFailurex20kg vs. 3xFailurex35kg

 

[philosopher]

Solid sessions JB

 

[Natureboypkr]

damn good session, i like it

 

[Rocky]

Nice job. Love the supersets to failure!

 

[Johnny Bravo]

Thank you, kind sirs.

Yesterdays training.

Squat:
12x60kg
10x100kg
8x120kg
4x130kg
2x140kg
5x120kg

Leg Press - Non-lockout and with 30 seconds rest between sets:
20x80kg
15x160kg
13x160kg
14x160kg
12x160kg
12x160kg

Incline Bb. Press:
9x32kg
10x32kg
10x32kg

Cable Crossover:
10x30kg
10x35kg
10x35kg
10x35kg

 

[Johnny Bravo]

todays workout:

Deadlift:
10x85kg
8x125kg
3x145kg
1x165kg
1x190kg
1x200kg
6x160kg

Bent Over Bb. Rows:
10x100kg
10x140kg
6x160kg
6x160kg

Pulldown:
10x60kg
10x80kg
10x80kg
10x80kg

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

Stiff-armed Pulldown:
10x20kg
8x30kg
8x30kg

 

[Rocky]

Puny man. Look at those weak deads and rows

 

[Johnny Bravo]

Puny man. Look at those weak deads and rows

Yeah I know.

 

[Hypocrisy86]

Yeah I know.

 

[Natureboypkr]

yet more hardcore session gy JB, always impresses me keep up the good work

 

[Johnny Bravo]

Thanks.

 

[Johnny Bravo]

Todays training.

Squat:
10x60kg
3x100kg
1x120kg
1x140kg
1x150kg
1x160kg - New PB
6x120kg

Military Press:
10x40kg
8x50kg
5x60kg
5x60kg

Seated Db. Shoulder Press:
10x24kg
10x32kg
8x32kg

Db. Lateral Raise:
10x15kg
10x15kg
10x15kg
10x15kg

Db. Rear Lateral Raise:
10x12kg
10x12kg

Bb. shrugs:
10x60kg
10x100kg
10x120kg
10x120kg

Db. Hammer Curl:
10x22kg
10x22kg
10x22kg
10x22kg

French Press:
10x30kg
10x40kg
10x40kg
10x40kg
10x40kg

High Pulley Cable Curl:
15x20kg
10x30kg
10x30kg
10x30kg
10x30kg

One Arm Reverse Grip Pushdown:
12x15kg
12x20kg
10x25kg
10x25kg
10x25kg

 

[Rocky]

Congrats on the P.B. - quality stuff. Great way to start a session.

 

[SerbMarko]

nice weights all around.. how many muscles do you train per session?

 

[Johnny Bravo]

Congrats on the P.B. - quality stuff. Great way to start a session.

Thanks, you handsome cop.

nice weights all around.. how many muscles do you train per session?

I do a 3 day split which looks like this:
Chest/tri's/shoulders once in a while.
Back/Bi's/Trapz.
Legs/calfs.

I go through the split twice before having my rest day(s), but basicaly I just take my rest days as I see fit.
I also might throw in a day where I do more arms than usual or go train some of my lagging muscle groups. Then again I might switch things up and train legs and chest.
Anyway I always train at least 2 musclegroups and also keep the frequenzy high (hit the same muscle twice a week).

Todays training.. Only had 30-35 minutes to train.

Benchpress:
10x60kg
8x90kg
8x110kg
8x110kg
8x110kg
7x110kg

Incline Db. Press:
10x21kg
8x33kg
10x33kg
9x33kg

Cable Crossover:
10x25kg
10x25kg
10x25kg

Barbell Curl:
10x25kg
10x35kg
10x35kg
10x35kg
10x35kg

 

[Natureboypkr]

Good job on your new PB

 

[onebigeric]

Getting all of that done in 35 minutes reeks of awesomeness, JB Your barbell curls looked especially nasty.

 

[Rocky]

Was a great short session. Some heavy lifts to cram into that timeframe!

 

[Johnny Bravo]

Good job on your new PB

Thanks.

Getting all of that done in 35 minutes reeks of awesomeness, JB Your barbell curls looked especially nasty.

I normally don't do much rest between my sets.. I'm just not patient enough.

Was a great short session. Some heavy lifts to cram into that timeframe!