[Rocky]

Nice idea. Nice session too. Do you ever superset between tris and bis?

[Johnny Bravo]

Originally Posted by Rocky

Nice idea. Nice session too. Do you ever superset between tris and bis?

Sometimes I do. I did it when I tried George Turner's 10x10 program

[Johnny Bravo]

Warm up: 1000 meter machine rows

Deadlifts:
10*60kg
10*100kg
5*140kg
5*140kg
5*140kg

Bent over bb Rows:
10*60kg
6*100kg
6*120kg
6*120kg
6*120kg

Pullups:
10*bw
10*bw
10*bw

Db Rows:
10*42kg
10*67kg
10*67kg
10*47kg

One arm cable rows:
10*50kg
6*60kg
6*60kg

V-bar pulldown:
8*90kg
8*90kg
8*90kg

Db. shrugs:
10*42kg
10*42kg
10*42kg

Bb. shrugs:
10*130kg
10*130kg


Power-walk: 20 minutes

[Q80_MuscleHed]

wooow .. great sets and numbers man :) .. i like the way ur hitting ur back .. keep them up BJB :)

[Rocky]

Damn big session. Must have had a hella pump in your back from that. Nice to see deads in there - didn';t think you did them really cos of all the lifting you were doing at work?

[Johnny Bravo]

Originally Posted by Rocky

Damn big session. Must have had a hella pump in your back from that. Nice to see deads in there - didn';t think you did them really cos of all the lifting you were doing at work?

Well I didn't but now I'm not that tired of deads so why not do them

[Rocky]

Fair enough. Bringing your mass alive with deads!!!!

[Johnny Bravo]

Todays workout


High bar squat:
10*50kg
10*50kg
10*90kg
6*110kg
6*110kg
6*110kg

Legpress:
10*200kg
10*240kg
10*240kg

Hacksquat:
12*80kg
8*120kg
8*120kg
5*140kg - PR

Walking Lunges:
16*45kg
16*45kg
16*45kg

Leg Extensions:
10*30kg
10*40kg
12*40kg
11*40kg

Lying Legcurl:
6*37,5kg
8*35kg
8*35kg

Romanian Deadlift:
10*50kg
6*90kg
6*90kg
6*90kg


Cardio: 20 min. on teh stairmaster But it was pretty exhausting..

[Q80_MuscleHed]

awesome session again on wheels brother :) .. and congrat on ur PB :) .. and yeah i agree that cardio after legs is hell lol

[Rocky]

Nice session man. Nice PR too.
Stairmaster?!?! GAY!!!!
Actually I used it once after doing a calf session and did it on my tip toes - hurt like fucking hell.

[Johnny Bravo]

Pullups:
10*bw
10*bw
10*bw
10*bw

One arm db Rows:
20*37kg
10*47kg
10*47kg
10*47kg

Bent over bb rows:
8*120kg
8*130kg
6*140kg
8*150kg/330lbs - PR

Deadlifts:
6*100kg
6*130kg
6*130kg
6*130kg

Pulldown:
10*90kg
8*100kg
8*100kg

Bb shrugs:
12*100kg
8*130kg
8*130kg

[philosopher]

150 kg bent over rows... good job JB, thats heavy weight

[Johnny Bravo]

Originally Posted by philosopher

150 kg bent over rows... good job JB, thats heavy weight

Thanx.. Actually the 140kg's felt heavier but I also had more rest from 140 to 150.