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

[Bulkboy]

yeah man good luck with the upcoming contest, hope it goes well for u make sure to update us, and get some pizza when its all over

 

[onebigeric]

I'm glad I rolled in with time enough to get updated on your show status here, JB. You sound right on track; knock 'em dead for the Mecca

 

[Johnny Bravo]

First training after the show.

"If cows can eat the grass and get big, I can eat the cows and get big."

DB. Press:
20x20kg
8x30kg
8x85lbs
8x90lbs
8x90lbs
8x90lbs

Incline DB. Press:
8x85lbs
8x90lbs
7x90lbs
8x90lbs

Decline DB. Press:
8x85lbs
8x90lbs
8x90lbs
8x90lbs

Seated OH. DB. Extension superset with Alternate DB. Curl:
10x30kg - 10x20kg
10x34kg - 10x20kg
8x85lbs - 10x20kg

Rope Pushdown superset with Seated DB. Hammer Curl:
15x20kg - 15x16kg
15x20kg - 15x16kg
15x20kg - 15x16kg

 

[Robcardu]

"If cows can eat the grass and get big, I can eat the cows and get bigger."

this way would sound better.


Nice session, how you feel now??

 

[Johnny Bravo]

"If cows can eat the grass and get big, I can eat the cows and get bigger."

this way would sound better.


Nice session, how you feel now??

LOL

I feel great right now and I'm much more motivated now to train. I now know what areas to work on and am doing a new split.

 

[Bulkboy]

right back to heavy training are we? nice session there mate, how does that new split look like?

 

[Johnny Bravo]

right back to heavy training are we? nice session there mate, how does that new split look like?

Yeah.. At least I try to lift heavy

The new split is nothing fancy and I'm down to only training 4 days a week now, instead of 4 days on, 1 day rest, repeat thing I was doing before.

The new split is focusing on my chest and arms and trying to bring those areas up. The frequency is a bit lower for legs, delts and back compared to my old split but these are areas that grow pretty easy for me.

Day 1: Chest + arms.
Day 2: Legs + Delts (and maybe a few sets of trapz).
Day 3: Arms + Chest.
Day 4: Back + trapz.

The rep ranges will be: 5x5, 4x8 or 3x10, and every other chest workout I'll be switching between DB's and BB's.

 

[Tunen]

Yeah.. At least I try to lift heavy

The new split is nothing fancy and I'm down to only training 4 days a week now, instead of 4 days on, 1 day rest, repeat thing I was doing before.

The new split is focusing on my chest and arms and trying to bring those areas up. The frequency is a bit lower for legs, delts and back compared to my old split but these are areas that grow pretty easy for me.

Day 1: Chest + arms.
Day 2: Legs + Delts (and maybe a few sets of trapz).
Day 3: Arms + Chest.
Day 4: Back + trapz.

The rep ranges will be: 5x5, 4x8 or 3x10, and every other chest workout I'll be switching between DB's and BB's.

I love it Competing really gets you in gear huh

 

[Johnny Bravo]

I love it Competing really gets you in gear huh

I figured you'd love that split.

Yes they just fueled my fire.

 

[Rocky]

Glad to hear your motivation is at a high and straight back into heavy training. Presses were great. I'm anticipating big improvements over these few weeks. You back to bulking straight away?

 

[Johnny Bravo]

Glad to hear your motivation is at a high and straight back into heavy training. Presses were great. I'm anticipating big improvements over these few weeks. You back to bulking straight away?

I'm eating what I want but most of it are still just clean foods but more of it.
I'm eating cake and what not if I want to but I'm not overdoing it.

Todays training.

Smith Shoulder Press:
10x20kg
10x30kg
10x40kg

DB. Lateral Raise - ascending dropset:
12x16kg - 12x18kg - 10x20kg

DB. Rear Lateral Raise:
12x12kg
10x16kg
10x16kg

DB. Shrugs:
12x85lbs
10x100lbs
10x100lbs

Hack Squat:
12x70kg
10x90kg
10x90kg

Leg Press:
10x140kg
10x180kg
10x180kg

Front Squat:
10x60kg
10x60kg
10x60kg

SL DL:
10x60kg
10x70kg
10x70kg

Lying Leg Curl:
10x30kg
10x30kg
10x30kg

 

[Bulkboy]

nice session there jb, u gave those legs the beating they deserve i dont understand u guys who do sldl's, they just kill my lower back, and i dont feel it in my hams either, i must be doing something wrong

 

[Rocky]

You can do more weight that that JB.

Are you following any particular system with your training now with regard to sets/reps/exercises?

Bulkboy - I think you must be doing it wrong! It's worth getting SLDL or Romanians in your routine though cos they work the hams from a different way to leg curls. Leg curls - predominantly from knee. Romanians from hips!

 

[Johnny Bravo]

nice session there jb, u gave those legs the beating they deserve i dont understand u guys who do sldl's, they just kill my lower back, and i dont feel it in my hams either, i must be doing something wrong

Thanks, BB.
As far as the SLDL's it works for me when I use lower weight and just try to concentrate on using my hamstrings and glutes to do the work. Also it may help you if you do another exercise for hams first.

You can do more weight that that JB.

Are you following any particular system with your training now with regard to sets/reps/exercises?

Yeah I can do more weight than that but not at the moment.. I'm still a bit weak after the diet and all.

I'm not following any particular training system other than what Tunen gave me.

 

[Pioneer]

Man thats insane how many reps/sets you do per exercise but same time very motivating. Keep up the good work man.

 

[fallen]

nice lifts all the way around there JB, and damn some cake sounds good right now

 

[Rageking]

good work especially after your show!

 

[Johnny Bravo]

Pioneer--> Thanks dude, but I don't think my volume is anything special though.

Fallen--> Yeah cake is always good. Specially muffins.

Rageking--> Thanks it's good to be back in the gym and only worrying about lifting weights and no cardio.

Todays training.

EZ BB. Curl:
15x30kg
10x35kg
10x40kg
8x45kg
8x45kg

CG BP:
12x60kg
10x80kg
8x80kg
10x80kg

One Arm OH. DB. Extension:
12x10kg
10x12kg
10x12kg

BB. Spider Curl:
10x23kg
10x23kg
10x23kg

Incline Benchpress:
10x60kg
10x70kg
10x70kg
10x65kg

Benchpress:
10x70kg
10x80kg
9x80kg

Low Incline DB. Flyes:
12x18kg
12x20kg
10x22kg
10x22kg

 

[fallen]

I love them spider curls, I just started doing them last week and the pump is insane

 

[Johnny Bravo]

I love them spider curls, I just started doing them last week and the pump is insane

They're great because it's almost impossible to cheat.