Thursday, November 17, 2011

My workout routine

So, awhile ago I said i would put up my workout routine because i always get alot of questions about it on my cam shows and in person. So here we go :

*There is also 2 - 3 light warm up sets before every work out*

Chest :
Incline barbell press - 3 sets / 10 - 12 reps
Bench press - 3 sets / 10 - 12 reps
Incline dumbbell flye - 3 sets / 10 - 12 reps
Cable crossover - 3 sets / 10 - 12 reps

Quads :
Leg extension - 3 sets / 10 - 12 reps
Barbell squat  - 3 sets / 10 - 12 reps
Leg press (on toes)  - 3 sets / 10 - 12 reps
Leg press (traditional) - 3 sets / 10 - 12 reps
Machine squat  - 3 sets / 10 - 12 reps

Hamstrings :
Lying leg curl  - 3 sets / 10 - 12 reps
Cable Romanian dead lift  - 3 sets / 10 - 12 reps
Leg press (high feet)  - 3 sets / 10 - 12 reps
Seated Leg Curl  - 3 sets / 10 - 12 reps

Back :
Seated cable row  - 4 sets / 10 - 12 reps
Pull-up  - 3 sets / 10 - 12 reps
Bent over barbell row  - 3 sets / 10 - 12 reps
Supported t-bar row  - 3 sets / 10 - 12 reps

Dumbbell row  - 3 sets / 10 - 12 reps
Lat pull down  - 3 sets / 10 - 12 reps

Triceps :
Reverse-grip pressdown - 3 sets / 10 - 12 reps
  Tri-Set:


     45-Degree french press - 3 sets / 10 - 12 reps
     Skullcrusher - 3 sets / 10 - 12 reps
     Close-grip bench press - 3 sets / 10 - 12 reps
Machine dip - 3 sets / 10 - 12 reps

Biceps :
Cable preacher curl - 3 sets / 10 - 12 reps
Incline dumbbell curl - 3 sets / 10 - 12 reps
Two-arm high-pulley curl  - 3 sets / 10 - 12 reps


Shoulders :
  Tri-set:
     Partial over head press - 3 sets / 10 - 12 reps
     Dumbbell lateral raise - 3 sets / 10 - 12 reps
     Arnold press - 3 sets / 10 - 12 reps

Bent over lateral raise - 3 sets / 10 - 12 reps
Cable front raise - 3 sets / 10 - 12 reps

Wednesday, November 16, 2011

Picture Time!

So, recently i had a photo-shoot with one of our photographers at Next Door Studios, my personal favorite Ted. I got a few of the photos and i wanted to share them with all of you and see what you think. Im going to make this one a little short and get these photos up and then head to my cam show at 3:30.

Hope everyone enjoys all the pictures!







Wednesday, September 7, 2011

It feels like the hottest wednesday of my life...

Today is Wednesday and it seems like it is quite possibly the hottest day of the entire summer! The car said 92 today!! Im not sure if that was off but it felt like it was something close to 100 lol Im sitting at Next Door headquarters taking total advantage of their A/C and typing this up real quick before my usual live show, and wanted to feel how everyone felt about my shows. I would love some feed back twords things i am either doing or not doing, because im here for you guys and want to give you exactly what you want. With in reason of course ;)

Also everyone was wondering about my work out routine and what i do to stay in shape. I will be posting my usual gym routine so everyone can try it out!!

~ Johnny
        XXX

Wednesday, August 3, 2011

Dore Alley 2011



On Sunday, July 31st, San Francisco blew my fucking mind away. This was the first street fair i have been to since Love Fest of '09, which was nothing compared to this. I was told this was something like a mini folsom fair which i cant wait for now lol I will have more pictures up later today because only words can describe this! I also wanted to thank everyone who came to the goss and nextdoor booth to support us and take pictures, i had an amazing time! Im getting ready to do my usual wednesday live show right now, so i will update this again later today!