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

[Johnny Bravo]

glad to see ur not just doing cardio for fun ......so whats the name of the show, and what do u expect ur weight to b for the show/if ur not sure what weight class????

The show is the nationals here in Denmark. I expect to be around 73-75kg but it's hard to say because this is the first time I've been on a diet.- ever

 

[Johnny Bravo]

Todays first training.

Incline DB. Press:
12x24kg
12x37kg
9x42kg
8x42kg

Benchpress:
12x80kg
10x90kg
10x90kg
10x90kg

Incline BB. Press:
8x70kg
8x70kg
8x70kg + 8x50kg

Cable Crossover superset with DB. Pullovers:
15x25kg - 11x32kg
12x30kg - 10x32kg
12x30kg - 10x32kg

 

[Johnny Bravo]

Todays second round of training.

Seated BB. Shoulder Press:
8x60kg
6x65kg
6x65kg

DB. Lateral Raise:
15x17kg
15x17kg
15x17kg
15x14kg

DB. Rear lateral Raise:
15x14kg
15x14kg
15x14kg

Rear Delt Machine:
15x45kg
15x50kg
12x55kg

Front Delt Machine:
10x20kg
10x20kg
10x20kg

30 minutes of cardio.

10 set abs.

 

[Rocky]

Good work man. Those DB presses are great and to do all that benching and go back for shoulders is pretty brutal.

 

[Johnny Bravo]

Good work man. Those DB presses are great and to do all that benching and go back for shoulders is pretty brutal.

Thanks, Rocco. I felt pretty weak during my chest workout because it was only 9:30 AM and I had 1 meal.

 

[Turkish1530]

sweet shoulder work jb especially for the time......and amount of food in ur system brother

 

[Johnny Bravo]

sweet shoulder work jb especially for the time......and amount of food in ur system brother

Thanks, bro. My shoulder training is mostly some half assed training

 

[Johnny Bravo]

Todays training.

Dagens træning.

Alternate DB. Curl:
?x14kg
10x22kg
7x24kg
7x24kg
7x24kg

CG BP:
10x65kg
9x95kg
8x95kg
8x95kg

Preacher Cable Curl:
15x40kg
10x45kg
10x45kg
10x45kg

BB. 21's:
21x25kg
21x25kg
21x25kg

Pushdown:
15x30kg
10x40kg
10x40kg
10x40kg

Rope Pushdown:
12x20kg
12x20kg
12x20kg

Practiced on The Bear. Did 3 sets with 10 seconds of rest between sets.
5x20kg
5x20kg
5x20kg

 

[Peanut!!]

Thanks, bro. My shoulder training is mostly some half assed training

lol

chest and shoulder work looks to be batta-bing-batta-boom nice quick simple workout.

why do you do ur db curls and then a cgbp then moe bicep, you like to swith between muscle groups exercise to exercise?

 

[Johnny Bravo]

lol

chest and shoulder work looks to be batta-bing-batta-boom nice quick simple workout.

Well my chest workout I do put a lot of work into but not my shoulder. they grow pretty good no matter what I do.

why do you do ur db curls and then a cgbp then moe bicep, you like to swith between muscle groups exercise to exercise?

No real reason I just like to have some what fresh triceps when I do CGBP.

 

[Rageking]

No real reason I just like to have some what fresh triceps when I do CGBP.

i like doing that too, give muscle a break so they can be stronger on next exercise, feels like it helps me.

 

[Clint]

nice session of arms right there JB

you sure love them 21s too

pretty solid session Nicolai, hows teh ghey cardio going

 

[Turkish1530]

nice arm work big man.....what is practicing on the bear???? i guess just killing ur arms w/ a 10 sec. rest

 

[Bulkboy]

numbers looking good man, u following any kind of split or?

i may have asked this question before, but what the heck

 

[Johnny Bravo]

nice arm work big man.....what is practicing on the bear???? i guess just killing ur arms w/ a 10 sec. rest

The Bear is this..
http://www.t-nation.com/findArticle.do?article=274bear2

My plan is to do 3-4 sets of 20 reps with the bar only. As an alternative to cardio.

 

[Johnny Bravo]

numbers looking good man, u following any kind of split or?

i may have asked this question before, but what the heck

My split is just a home made one. At the moment it's:

Day 1: Legs.
Day 2: Back.
Day 3: Chest/delts.
Day 4: Arms.

Then I start over again. I usually take days off when I feel like it or when I now I'm home late from work and so on. I try to hit every muscle twice a week.

 

[Johnny Bravo]

Todays workout.

Breathing Squat:
15x60kg
20x100kg

Front Squat:
12x60kg
12x70kg

Leg Press:
14x160kg
12x160kg
12x160kg
12x160kg

Lying Leg curl:
15x50kg
10x60kg
10x60kg
8x70kg
8x70kg

Seated Leg Curl:
15x30kg
10x40kg
8x50kg

Leg Extension:
15x50kg
10x60kg
10x60kg

Standing Calf Raise:
?x110kg
15x140kg
15x140kg
15x140kg

Stiff-Legged DB. Deadlift:
15x22kg
10x32kg
10x32kg
10x32kg

30 minutes of cardio.

8 set abs.

 

[Turkish1530]

sweet leg work brother.....never heard of breathing squats

 

[Johnny Bravo]

sweet leg work brother.....never heard of breathing squats

Thanks, dude.

Breathing Squat will make your legs grow like weed. But they're pretty tough to get through.

 

[PUMBA]

My legs were sore before I read that workout.........but I told em if they kept complaining I would make them do your workout.




They seem to be behaving now.




Great session buddy