Johnny Bravo's training log

Discussion in 'Training Logs' started by Johnny Bravo335, Aug 4, 2009.

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  1. Johnny Bravo335

    Johnny Bravo335 New Member

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    Just finished the Bill Star adv routine so I figured I'd experiment a bit....
    For this week every bp (exception arms) will get hit twice. The following week I'm switching to the usual split of 1 bp per week, and the intent is to rotate between 1x per week to 2x per week.

    3 mile run 19:5x

    8/3 chest & back

    Flat Bench BB
    135x12
    185x10
    225x8
    225x8
    245x4 (wtf)

    Incline Bench BB
    185x6
    185x6
    185x7

    Incline Flye
    45x12
    45x12
    45x12

    BB Bent Row
    135x12
    185x10
    225x8
    225x8
    185x8

    WG Pull Up
    BWx12
    25lbx8
    45x6
    45x6
    45x5
     
    Last edited: Aug 4, 2009
  2. evolude

    evolude OT Supporter

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  3. Johnny Bravo335

    Johnny Bravo335 New Member

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    3 mile run 18:51

    8/4 Legs & Shoulders
    Squat
    135x12
    185x12
    225x10
    225x10
    275x6
    275x6

    BB Lunge
    135x10
    135x10
    135x10

    Standing Press Behind the neck
    95x10
    125x8
    125x6
    125x6
    135x5

    Side Laterals
    25x10
    25x10
    25x10
     
  4. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 19:1x

    8/5 Arms
    BB curl
    95x10
    115x8
    125x6
    125x6

    Incline bench db curl
    45x7
    45x6
    45x6

    Preacher curl
    85x6
    85x6
    85x5

    Weighted dips
    45x10
    45x10
    90x7
    90x8
    90x6

    Flat bench tricep ext
    85x8
    85x8
    85x8

    Rope push down
    55x10
    55x10
    55x10
    55x8

    Hanging straight-leg raises
    3x18
     
  5. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/6 Chest & Back #2

    Incline DB
    45x12
    85x8
    85x9
    85x9 (3 sec neg)
    85x8 (3 sec neg) (10 sec stretch on last rep)

    Flat Bench BB
    185x10
    185x8
    185x6

    Deadlift
    135x10
    225x8
    275x7 (4 sec neg)
    275x6 (4 sec neg)
    295x5 (4 sec neg)

    Barbell Bent Row
    225x6
    225x6
    225x7

    WG Pull up
    BWx10
    25x8
    25x8
    25x10, drop set to BWx8, followed by 20 sec stretch

    Standing calf raises on smith machine
    210x12
    210x12
    210x10 5 sec stretch, 5 sec hold at top for last 5 reps
     
  6. evolude

    evolude OT Supporter

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    Looking good.
     
  7. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/7 Legs & Shoulders #2
    3 mile run 18:1x <=ran way faster than I should have

    Squats
    135x10
    225x8
    255x6
    275x6
    275x6

    BB Lunges
    135x10
    135x8
    155x8

    SLDL DB
    65x10
    65x10
    65x10

    Jump Squats DB
    65x6
    65x6

    Seated DB OHP
    60x10
    60x10
    60x10
    70x10

    Bent over DB laterals
    25x10
    25x10
    25x10

    Hanging straight leg raises w/ 10lb db
    3x12
     
    Last edited: Aug 7, 2009
  8. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 19:4x

    8/3 chest & back #1

    Flat Bench BB
    135x12
    205x8
    225x8
    225x8
    255x2

    Incline Bench BB
    185x8
    185x7
    205x5

    Incline Flye
    50x10
    50x10
    50x10

    BB Bent Row
    135x10
    225x8
    225x7
    245x6

    Neutral grip Pull Down
    175x8
    175x8
    175x8
    175x6

    WG Pull Up (30 sec after pull downs)
    BWx10
     
    Last edited: Aug 10, 2009
  9. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 20:1x

    8/11 Legs & Shoulders
    Squat
    135x10
    225x10
    245x8
    275x6
    275x6

    BB Lunge
    135x10
    135x10
    155x8
    155x8

    Standing Press Behind the neck
    95x10
    125x8
    125x8
    125x8

    Side Laterals
    25x10
    25x10
    25x10

    Rope crunches (away from the stack)
    3x12
     
  10. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 19:3x

    8/12 Arms
    BB curl
    95x10
    95x10
    125x6
    125x6

    Weighted CG PU, 2 sec hold at the top
    25x8
    25x6
    25x7

    Incline bench db hammer curl
    50x7
    50x6
    50x6



    Weighted dips
    45x10
    90x8
    90x8
    90x8
    90x6

    Overhead rope tricep ext
    55x10
    55x12
    55x12

    Reverse grip straight bar push down
    55x10
    55x10
    55x10


    Hanging straight-leg raises
    3x18
     
  11. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 19:2x

    8/13 chest & back #2

    Incline Bench DB
    60x10
    85x10
    85x8
    85x7

    Flat Bench BB
    205x8
    205x8
    205x7

    Deadlift
    135x12
    225x8
    295x5
    295x4
    295x4

    BB Bent Row
    225x8
    225x6
    225x6

    WG Pull Up
    BW x 10
    45x6
    45x7
    45x6
     
    Last edited: Aug 13, 2009
  12. evolude

    evolude OT Supporter

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  13. Johnny Bravo335

    Johnny Bravo335 New Member

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    3.2 mile run 19:1x

    8/14 Legs & Shoulders # 2
    Squat
    135x10
    225x10
    275x6
    275x6
    275x6

    BB Step Up
    95x10
    95x10
    95x8

    Jump Squats
    60x6
    60x6
    60x6

    DB SLDL
    60x12
    60x12
    60x12

    Seated DB OHP
    60x12
    70x10
    70x8
    70x6

    Bent over Side Laterals
    25x10
    25x10
    25x10

    Standing Calf Raises on Smith Machine
    215x10
    215x10
    215x10
    215x10
    215x10

    Hanging Leg Raises
    3x16
     
  14. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/17 (on vacation this week)

    Leg Press
    10x325
    12x355
    12x355

    Squats Smith Machine
    10x225
    10x225
    10x225
    8x245

    Jump Squats
    55x6
    55x6
    55x6

    WG Pull up
    BWx14
    BWx10
    BWx10
    BWx12

    Chest Supported Row
    165x10
    155x8
    175x6
    175x6
     
  15. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/18

    Smith Flat Bench
    135x12
    225x8
    225x8
    245x6

    Smith Incline Bench
    185x8
    185x8
    185x8

    Incline Flye
    45x10
    45x10
    45x10

    Machine Dip
    ?x12
    ?x12
    ?x12
    ?x12

    Rope Push downs
    ?x12
    ?x12
    ?x12

    Reverse grip push down
    ?x12
    ?x12
    ?x12
     
  16. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/19

    Smith Machine Squat
    225x12
    225x12
    225x12
    225x12

    Jump Squat
    55x8
    55x8
    55x8

    SLDL DB
    65x10
    65x10
    65x10

    Seated Leg Curls
    95x10
    110x10
    110x8

    Standing DB curls (two arms at once)
    45x10
    45x10
    45x10
    45x10

    CG Pull Up
    BWx12
    BWx12
    BWx10

    Incline DB curls
    35x8
    35x8
    35x8

    2mile jog (did not time)
     
  17. Johnny Bravo335

    Johnny Bravo335 New Member

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    New week, new program - jeez I'm weak after the vacation....

    3 mile run 20:x

    Flat Bench
    135x12
    185x10
    225x7
    225x7
    185x10

    Incline Bench
    185x5
    185x5
    185x5

    Incline DB Press (3 sec negative, concentric as fast as I can)
    55x10
    55x10
    55x10

    Flat DB Press (3 sec negative, concentric as fast as I can)
    55x10
    65x10
    65x10

    Incline Flye
    45x10
    45x10
    45x10
     
  18. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/25

    3.2 mile run 20:x

    Quads

    Squats
    135x10
    225x8 (ATG)
    225x8 (ATG)
    245x6 (ATG)
    245x6 (ATG)
    275x4 (ATG)

    BB Lunges
    135x10
    135x8
    135x8
    135x8

    Vertical Leg Press
    275x12
    275x15
    275x15

    DB Jump Squats
    55x6
    55x6
     
  19. evolude

    evolude OT Supporter

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    more consistent than me

    :bigthumb:
     
  20. Johnny Bravo335

    Johnny Bravo335 New Member

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    you are on IR so it is different
     
  21. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/26
    3 mile run 19:2x

    DL
    135x10
    225x8
    245x8
    275x6
    275x6

    BB Bent over row
    185x8
    205x8
    205x7
    225x6
    225x6

    WG PU
    BWx10
    25x6
    25x7
    25x7
    25x6

    Neutral grip pull down
    125x12
    125x12

    Neutral grip seated cable row
    125x15
    125x12

    Hanging leg raises
    4x16
     
  22. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/27 Shoulders and a weak ass hammy routine (slept 3 hours the night prior)

    No run

    Standing Behind the neck press (no body english)
    95x12
    95x10
    115x8
    115x8

    Seated DB Press
    55x12
    55x10
    55x10

    Bent over laterals
    25x10
    25x12
    25x12

    Standing side laterals
    25x10
    25x8
    25x8

    SLDL DB
    55x12
    55x15
    55x15
    55x12
    55x12

    Standing Calf raises, Smith Machine
    215x12
    215x10
    215x10
    215x10

    Hanging Leg raises
    4x16
     
  23. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/28

    3.2 mile run 19:5x

    Straight BB curl
    95x10
    95x10
    95x10 (narrow grip)
    95x10 (narrow grip)

    Preacher Curls
    75x8
    85x6
    85x7

    Seated Hammer Curls
    45x12
    45x12
    45x12

    CG Bench Press
    185x10
    185x10
    185x10
    185x8, rest pause, 4 more reps

    Weighted dips
    45x10
    45x12
    45x10

    Reverse grip pushdowns
    55x10
    55x10
    55x10

    Hanging Leg Raises
    3x18
     
  24. Johnny Bravo335

    Johnny Bravo335 New Member

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    8/31 Chest & Back

    3.2 mile run 19:2x

    Flat BB Bench
    135x12
    225x6
    225x7
    225x7
    185x12

    Incline BB Bench
    185x6
    185x6
    185x7

    Incline DB Fly
    45x12
    45x12
    45x12

    BB Bent Over Row
    135x12
    185x10
    205x8
    225x6
    225x6

    WG Pull Up
    BWx12
    25x8
    25x8
    25x7
    25x6

    Hanging Leg Raises
    3x18
     
  25. ralyks

    ralyks New Member

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    You do realize the bar on the smith doesn't weigh 45lbs right?
     
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