[Johnny Bravo]

Seated Db. shoulderpress: 10*32kg- 10*32kg- 8*36kg- 8*36kg- 8*32kg

Db. lateral raise: 12*17kg- 10*19,5kg- 10*19,5kg- 10*19,5kg

One-arm cable lateral raise: 15*10kg- 10*15kg- 10*15kg

Db. rear lateral raise: 10*14,5kg- 10*14,5kg

pushdown: 12*35kg- 10*40kg- 10*40kg

Closegrip benchpress: 8*70kg- 10*70kg- 7*80kg

Seated. overhead db. extensions: 8*14,5kg- 10*12kg

Cable kickbacks: 15*10kg- 12*15kg- 12*15kg

Alternate db. curl: 12*19,5kg- 8*22kg- 8*22kg- 8*22kg

Db. hammercurl: 14*19,5kg- 10*22kg- 10*22kg- 8*24,5kg

[GoingBiG]

Seated Db. shoulderpress: 10*32kg- 10*32kg- 8*36kg- 8*36kg- 8*32kg

I thought you would go heavy today?

[Johnny Bravo]

yeah, but I was weaker than I thought because I've haven't done db. shoulderpress i quite a while. I could have gone a bit heavier, but didn't wanna have an injury all ready :)

[Johnny Bravo]

Squat: 10*60kg- 8*80kg- 9*100kg- 6*110kg- 3*120kg- 3*120kg

Hacksquat: 8*80kg- 6*100kg

Stifflegged deadlift: 10*60kg- 6*100kg- 6*100kg- 6*100kg

Goodmornings: 10*60kg- 6*80kg

squat: 8*90kg- 8*80kg- 8*80kg- 8*80kg- 8*80kg-12*60kg

Legextensions: 10*30kg- 12*30kg- 12*30kg

[Johnny Bravo]

Benchpress: 10*60kg- 4*90kg- 6*100kg- 5*110kg- 6*110kg- 6*110kg

Incline db. press: 10*36kg- 7*42kg- 7*42kg- 7*42kg

Incline smith press: 6*50kg- 5*70kg- 7*60kg

Benchpress: 9*90kg- 6*90kg- 8*80kg- 8*80kg

Db. flyes: 10*22kg- 10*22kg- 10*22kg- 12*22kg

Lever seated calf raise: 20*60kg- 6*100kg- 8*100kg- 8*100kg

Standing calf raise: 2*20*30kg + the whole stack

[Johnny Bravo]

Almost 3 years ago.. May 2003 69kg



April 2005 81kg

[fallen]

damn johnny looking good real nice log hope mine work out this well great job

[Johnny Bravo]

Originally Posted by fallen

damn johnny looking good real nice log hope mine work out this well great job

Thanx alot, bro :)
Gonna post some before and after pics later today.

Todays workout was back.

Deadlift: 10*60kg- 8*100kg- 6*130kg- 5*150kg- 4*150kg- 6*130kg

Bent over bb. rows: 8*100kg- 8*110kg- 8*115kg- 6*115kg

Pull-ups: 10-10-10

Cablerows: 10*80kg- 10*80kg- 12*80kg

Seated db. shrugs: 13*22kg- 13*22kg

Db. shrugs: 14*32kg- 13*32kg

[Johnny Bravo]

Db. shoulder press: 8*22kg- 8*32kg- 8*32kg- 8*32kg- 6*32kg
Did it at a more upright position than normally, which was a bit harder

Db. lateral raise: 12*17kg- 8*19,5kg- 8*19,5kg- 9*17kg

Db. rear lateral raise: 12*14,5kg- 8*17kg

Cable lateral raise: 15*10kg- 10*15kg- 10*15kg

Closegrip benchpress: 10*70kg- 8*80kg- 6*80kg

Seated tricep extension: 12*32kg- 8*36kg- 8*36kg- 8*36kg

Pushdown: 12*35kg- 12*40kg- 8*45kg

One arm rope pushdown: 12*15kg- 8*20kg

Alternate db. curl: 10*19,5kg- 6*22kg- 10*22kg- 5*24,5kg- 6*24,5kg

Db. hammercurl: 10*24,5kg- 6*27kg- 13*22kg

[shitpacker]

Good work JB ..

You could maybe use a bit more Trap-work though ..

Your Traps are lagging a little behind your lats ..

Shouldn't be long getting yourself more balanced out hopefully ..

[Johnny Bravo]

Originally Posted by ****packer

Good work JB ..

You could maybe use a bit more Trap-work though ..

Your Traps are lagging a little behind your lats ..

Shouldn't be long getting yourself more balanced out hopefully ..

I'm aware of that and are going to do alot more for my trapz :) Haven't really trained them for 2 years

[philosopher]

Originally Posted by Johnny Bravo

Almost 3 years ago.. May 2003 69kg



April 2005 81kg

good progress JB

[Johnny Bravo]

philosopher--> Thanx :) More pics a on the way soon.

God damn it I have the nastiest DOMS in my tri's, trapz and back today.