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

[Johnny Bravo]

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

Hahaha Thanks buddy. I keep forgetting how hard those breathing squats are.. specially when yo think you can't do anymore reps and you still have 10 to go
I'm doing high reps for my legs at the moment because my knees are getting sore from time to time from low reps and cardio everyday.

Here's a pic of the wheels from this morning.

 

[Johnny Bravo]

Todays Workout:

Pulldown:
10x60kg
10x80kg
8x100kg
8x100kg

Bent Over BB. Rows:
10x100kg
10x120kg
10x140kg
10x140kg

Deadlift:
10x100kg

One Arm DB. Rows:
10x42kg
10x52kg
10x52kg
10x52kg

Chest Supported DB. Rows VS. Chest Supported BB. Rows:
15x36kg - 12x38kg
12x36kg - 10x38kg
10x36kg - 10x38kg

Stiff-Arm Pulldown:
?x20kg
?x30kg
10x30kg
12x30kg

10 minutes of cardio on bike.
20 minutes of cardio on treadmill.

 

[Johnny Bravo]

Todays workout.

Benchpress:
15x65kg
10x95kg
6x110kg
6x110kg + 6x95kg

Incline Benchpress - Non-lockout:
10x65kg
6x85kg
10x75kg
8x75kg
8x75kg

DB. Press:
9x38kg
8x38kg
7x34kg
8x34kg

Chest Dips - Non-lockout:
20x10kg + bw
12x20kg + bw
13x20kg + bw
15x20kg + bw

Cable Crossover:
15x25kg
12x30kg
12x30kg
11x30kg

DB. Lateral Raise:
20x14kg
20x14kg
20x14kg

Rear Delt Machine:
15x40kg
15x30kg
20x30kg

Military Press - Non-lockout:
10x40kg
8x40kg

Behind the Back Cable Lateral Raise:
?x10kg
12x15kg
12x15kg

30 minutes of cardio on the bike.

6 set abs + posing.

 

[Rageking]

nice overall workouts there, and what do you do for abs? just curious.

o and awesome leg pics, they look great

 

[Johnny Bravo]

nice overall workouts there, and what do you do for abs? just curious.

o and awesome leg pics, they look great

I just do various exercises such as weighted crunches, cable crunches hanging leg raises and so on.

And thanks for the comment.

 

[Pickle]

hey johnny your legs are looking awesome man great stuff on the breathing squats too.

 

[Johnny Bravo]

hey johnny your legs are looking awesome man great stuff on the breathing squats too.

Hey Mr. Pickle.

Thanks a lot, dude. those breathing squats are a real pain.

 

[Johnny Bravo]

Todays training.

Standing Calf Raise:
30x11kg
23x140kg
20x160kg
15x180kg

Calf Press:
15x101lbs
15x101lbs
15x101lbs

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

CG BP:
12x65kg
9x85kg
8x85kg
8x85kg

Preacher DB. curl:
12x14kg
12x14kg
10x14kg

Pushdown:
12x30kg
12x35kg
12x35kg

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

Seated Overhead DB. Extension:
10x40kg
10x40kg
9x40kg

High Pulley Cable Curl.
20x20kg
13x25kg
15x25kg

One Arm Reverse Grip Pushdown:
15x15kg
12x20kg
12x20kg

The Bear:
5x20kg
6x20kg
5x20kg

10 minutes of cardio (The Bear stole my energy).

 

[Robcardu]

Nice work out Juanito.

 

[Johnny Bravo]

Nice work out Juanito.

Thanks, drug lord.

 

[Rocky]

Huge sessions JB and indeed your legs look good enough to lick.

 

[Johnny Bravo]

Huge sessions JB and indeed your legs look good enough to lick.

LOL thanks.. I guess.

 

[Johnny Bravo]

Todays training.

Low carb day + leg training = me being pwned.

Breathing Squat:
15x60kg
20x100kg

Smith Squat - Non-Lockout:
10x60kg
10x60kg
10x60kg

Leg press with various stances:
15x120kg
15x160kg
13x160kg
12x160kg
13x160kg

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

Leg Extension:
15x50kg
13x60kg

Stiff-Legged DB. Deadlift:
12x32kg
12x32kg
12x32kg

DB. Lunges:
16x16kg
16x16kg
16x16kg

20 minutes of cardio on treadmill.
10 minutes cardio on bike.

 

[Rageking]

aweseome session for a low carb day

 

[Johnny Bravo]

aweseome session for a low carb day

Thanks I hate it when my low carb days ends up being the same day I have to do legs.

 

[Rocky]

^Well it damn well didn't suffer any because of it!

 

[Johnny Bravo]

^Well it damn well didn't suffer any because of it!

No.. Only I suffered.

Comfort me, Rocco.

 

[Johnny Bravo]

Todays training.

Bent Over BB. Rows:
12x60kg
10x100kg
10x120kg
10x140kg
10x140kg
10x130kg

Hyper Extension:
10x10kg
15x10kg
8x20kg
8x20kg

V-bar Pulldown:
10x60kg
12x80kg
10x80kg
10x80kg

Chest Supported DB. Rows VS. Chest Supported BB. Rows:
15x36kg - 12x38kg
12x36kg - 10x38kg
13x36kg - 10x38kg

Weighted OH Chins:
10x5kg + bw
10x10kg + bw
8x10kg + bw

BB. Curl:
15x30kg
15x30kg
13x30kg

Pushdown:
15x20kg
15x25kg
15x25kg
15x25kg

6 set abs.

30 minutes of cardio on the Bike of Doom.

 

[Rageking]

nice session
and bike of doom?

 

[Johnny Bravo]

nice session
and bike of doom?

I just call it the bike of doom since I hate cardio so much.