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

[Bulkboy]

nice session there, moving some heavy weights on them curls and presses, one arm db extension is an awesome exercise, a shame that its so hard on the elbow...

 

[Rocky]

I did spider curls for the first time in years this week too - damn they';re tough.
Must've been hard doing the presses at the end of the session - good weight too!

 

[Johnny Bravo]

nice session there, moving some heavy weights on them curls and presses, one arm db extension is an awesome exercise, a shame that its so hard on the elbow...

It's a good exercise but I can't do them too often or too heavy, or else my elbows might explode.

Rocco--> Glad you liked the spider curls.
Actually the presses where not that hard to do after my arm training.

Todays training.

Chins UH:
12xbw
12xbw
12xbw

Rack Pulls:
10x60kg
8x100kg
8x130kg
8x130kg
8x130kg
8x130kg

Yates Rows:
10x60kg
8x80kg
8x80kg
8x80kg
8x80kg

T-Bar Hammergrip Rows:
8x40kg
8x60kg
8x60kg
8x50kg

Seated Cable Rows:
8x80kg
8x80kg
8x90kg
8x90kg

Behind the back BB. Shrugs:
8x60kg
8x60kg
8x60kg
8x60kg

DB. Shrugs:
8x45kg
8x45kg
8x45kg
8x45kg

 

[Bulkboy]

yeah ive just discarded db extensions from my split for awhile, i did em 8 weeks or something straight, and then i noticed my left elbow really started to annoy me

anyway great session once again JB, how u feel the yates rows compared to ordinary bb rows? ive never really liked em, feel em more in the bis than in the lats for some reason...

 

[Tunen]

Rack Pulls:
10x60kg
8x100kg
8x130kg
8x130kg
8x130kg
8x130kg

that's my boy! BOOOOOOM!!! :ihavesandinmyvagina:ihavesandinmyvagina

 

[Johnny Bravo]

yeah ive just discarded db extensions from my split for awhile, i did em 8 weeks or something straight, and then i noticed my left elbow really started to annoy me

That's why I switch exercises for triceps from time to time so the ones that are hard on the elbows are not being used every time.

anyway great session once again JB, how u feel the yates rows compared to ordinary bb rows? ive never really liked em, feel em more in the bis than in the lats for some reason...

I still have to get used to the Yates rows but I can feel it much better in my upper back area and of course biceps as well, but those are areas that I really need to improve.

that's my boy! BOOOOOOM!!!

5th place here I come

 

[Rocky]

Nice back session. Lot of work there. I love the Yates row - I always do that one...except today and my weight dropped right off.

 

[Johnny Bravo]

Todays training.

Decline DB. Press:
20x20kg
6x38kg
6x43kg
6x45kg
6x45kg
6x45kg
6x43kg

Low Incline DB. Press:
6x43kg
6x43kg
6x43kg
6x43kg
6x43kg

DB. Press:
6x40kg
6x38kg
6x38kg
6x38kg
6x38kg

Low Incline DB. Flyes:
20x18kg
12x20kg

DB. CG BP superset with BB. Curl:
12x24kg - 12x36kg
12x26kg - 12x36kg
12x28kg - 10x26kg

Rope Pushdown superset with Seated High Pulley Cable Curl:
12x25kg - 12x35kg
12x25kg - 12x35kg
12x25kg - 12x35kg

 

[Flex]

Good to see you're back at it, time to build.

 

[Chesticles]

Nice weight usage JB. I feel kind of ashamed, I'm Australian and I had to put your weight in lbs to get an idea of what your using

 

[Tunen]

Nice weight usage JB. I feel kind of ashamed, I'm Australian and I had to put your weight in lbs to get an idea of what your using

Watch your mouth boy! :ihavesandinmyvagina

 

[Chesticles]

Watch your mouth boy! :ihavesandinmyvagina

Jews

 

[Johnny Bravo]

Good to see you're back at it, time to build.

Yeah.. Time to grow

Chesticles--> Actually most of the DB's I use are listed in lbs put I just converted them before writing my session down.

 

[fallen]

Good lifts JB, lol yeah i always convert them to lbs, in my head but then again at least i am in america lol

 

[Johnny Bravo]

Good lifts JB, lol yeah i always convert them to lbs, in my head but then again at least i am in america lol

The owner of the gym bought DB's from 85 to 175lbs from the US so every one always looks pretty confused when they have to pick a pair to train with, because all the other (old) DB's are in KG's.

 

[Johnny Bravo]

Todays workout.

Freaky Big Legs, 3D Delt and Mountainous Traps

OL Squat:
10x60kg
8x80kg
8x100kg
8x100kg
8x100kg

Leg Press:
8x200kg
8x220kg
8x220kg
8x220kg

SL DL:
8x60kg
8x80kg
8x80kg
8x80kg

Leg Extension:
10x35kg
10x45kg
8x60kg
8x60kg

Seated DB. Shoulder Press:
16x20kg
8x30kg
8x38kg
8x41kg
8x41kg

DB. Lateral Raise:
10x16kg
10x20kg
10x20kg

DB. Rear Lateral Raise:
12x12kg
10x14kg
10x14kg

Upright Rows:
10x40kg
10x40kg
10x40kg

 

[fallen]

lol @ the title. True....funny but true. Nice squats and leg press

 

[Bulkboy]

those are some seriously strong shoulder presses there JB!!! awesome session with a shitload of volume, just what i like to c

 

[Johnny Bravo]

Fallen--> Thanks.. My legs are pretty sore today and I didn't really train them that hard.

Bulkboy--> yeah I'm gonna keep training my shoulders harder than before my diet.. Now I just want to get them big.

 

[Rocky]

Great work JB. Loads of heavy benching. Those DB shoulder presses are massive! Those delts are gonna be more swole than ever!