[Johnny Bravo]

Originally Posted by Project Evo

Nice work Johnny, you're pulling some good weight with the BB Rows and this was a lighter session!!! Hopefully, soon, I'll be able to do pull-ups with my bodyweight. I've conquered dips recently for the first time so my next exercise to overcome will be pull-ups.

Well done mate.

Pullups are really great for getting wide lats. for nearly a whole year I did a couple of pullups every time I was in the gym, as a warm-up.
You def. wont overtrain because of a couple of pullups.

Another great way of getting better at chins or dips is doing a "ladder".

for example you start by doing a ladder of 5 (or even lower) reps it looks like this:

1 rep
2 reps
3 reps
4 reps
5 reps
5 reps
4 reps
3 reps
2 reps
1 rep

[Project Evo]

Thanks for the tip. I'll see if Rocky can give me some assistance with these on Friday. I'll let you now how it goes. Cheers mate.

[Johnny Bravo]

NP :) keep me updated

[Johnny Bravo]

Db Press:
15*20kg
10*20kg
10*32kg
10*39,5kg
8*42,5kg
7*42,5kg

Incline bb press:
10*60kg
6*80kg
6*80kg
7*80kg

Incline cable flyes:
14*20kg
9*30kg
15*30kg

Benchpress - non-lockout:
10*80kg
8*80kg
7*80kg
10*60kg

Lever seated calf extensions:
15*80kg
15*80kg

Standing calf raise:
10*180
10*220

[MexicanMuscle]

good session man, lots of reps, and some big numbers there! keep it up!

[jornT]

Originally Posted by Johnny Bravo

Db Press:

[Johnny Bravo]

Originally Posted by jornT

What??

[jornT]

Originally Posted by Johnny Bravo

What??

You train delt's?

Must not be working

[Johnny Bravo]

Originally Posted by jornT

You train delt's?

Must not be working

LOL oh no it's db bench press

[Nothin' but a peanut!!]

lol @ jorn
thats nice johnny i bet those benches would have been hard right at the very end

[Johnny Bravo]

Originally Posted by Nothin' but a peanut!!

lol @ jorn
thats nice johnny i bet those benches would have been hard right at the very end

Sure was

[Johnny Bravo]

Had a crap training yesterday.. The gym was totally crowded and almost had to wait in line to use some of the weights. seems like everybody was training back.. So I did a few excercises and switched to some shoulder training... Can't even remember when I last did db. shoulderpress But I was stronger than I would have expected because I never train my delts.
Tried some light deadlifts to see if my right hamstring could take it. Didn't hurt at all.. at least not during training.

Deadlifts:
?*60kg
6*100kg
6*120kg
6*140kg

Db rows:
20*37kg
15*42,5kg...
out of bigger db's..

V-bar pulldowns:
10*90kg
10*90kg
10*90kg

Seated db. shoulderpress:
15*20kg
10*34,5kg
6*39,5kg

Db. lateral raise:
12*17kg
12*14,5kg

did 5 sets of preachercurls and 5 sets of rope pushdown but didn't wright it down.

[hypocrisy86]

Good session Bravo.
keep it up!

[Johnny Bravo]

Decided to give my leg some rest untill my right hamstring pains are over. Getting pretty tired of it.

Todays training

Benchpress:
13*60kg
5*80kg
5*100kg
5*110kg
5*110kg
5*105kg
5*105kg
5*100kg

Incline db. press:
10*37kg
8*39,5kg
7*39,5kg

Smith benchpress:
10*50kg
10*70kg
6*90kg
6*90kg

Db. flyes:
10*22kg
12*22,5kg
12*22,5kg

Chest dips:
10*bw