jono Posted January 23, 2005 Author Report Share Posted January 23, 2005 mondayQUADSsquats60*860*680*690*4100*1hacksquats2plates*83plates*64plates*23plates*6legpress3plates*84plates*65plates*55plates*5HAMSsldl60*680*6leg curl40*850*4really focusing on form/rom. Quote Link to comment Share on other sites More sharing options...
Growth Posted January 24, 2005 Report Share Posted January 24, 2005 Jono, i used a my home pc and the link worked fine? Youve made good progress since you began. Legs seem to be a favourite or yours. Keep up the good work. Quote Link to comment Share on other sites More sharing options...
jono Posted January 24, 2005 Author Report Share Posted January 24, 2005 Jono, i used a my home pc and the link worked fine? Youve made good progress since you began. Legs seem to be a favourite or yours. Keep up the good work.thx man Quote Link to comment Share on other sites More sharing options...
jono Posted January 24, 2005 Author Report Share Posted January 24, 2005 tuesdayCHESTincline db press15*822*625*430*430*4flat db press25*428*528*4weighted dipsbw+25*4bw+20*4bw+20*4BISbb curls20*825*630*530*4seated db curls12*612*512*4once again, FORM. Quote Link to comment Share on other sites More sharing options...
jono Posted January 26, 2005 Author Report Share Posted January 26, 2005 thursdayBACK rackpulls60*880*6100*6120*3120*3chins433bb rows40*850*660*670*4***piss poor form on rows, they felt like shit.db row25*830*635*638*4cable row48*863*463*4 Quote Link to comment Share on other sites More sharing options...
Growth Posted January 27, 2005 Report Share Posted January 27, 2005 Hey jono, is your chest your most lagging bodypart? compared to your other lifts its quite low.I hate barbell rows, never been able to them them with any form so i always look for alternatives.Good work mate. Quote Link to comment Share on other sites More sharing options...
jono Posted January 27, 2005 Author Report Share Posted January 27, 2005 Hey jono, is your chest your most lagging bodypart? compared to your other lifts its quite low.I hate barbell rows, never been able to them them with any form so i always look for alternatives.Good work mate.nah my chest is one of my best bodyparts i think. all my lifts are pretty low :grin: :grin: i loved bb rows last year i did them for a couple months they were great, but this year lol duno i goto get used to them again i guess Quote Link to comment Share on other sites More sharing options...
jono Posted January 27, 2005 Author Report Share Posted January 27, 2005 my most lagging bodyparts are arms/shoulders Quote Link to comment Share on other sites More sharing options...
Growth Posted January 27, 2005 Report Share Posted January 27, 2005 I found that building up the arms helps a lot on compound lifts. Sounds kinda obvious but as i concentrated on tris my bench went up a LOT. I used to bench 100 and CG 85ish, which is 85% of my bench. Ive recently been doing some flye work to try to specifically target the chest and its working, i think :pfft: Quote Link to comment Share on other sites More sharing options...
jono Posted January 27, 2005 Author Report Share Posted January 27, 2005 fridayDELTSseated db press12*817*822*725*4db laterals10*510*410*4laterals machine35*637.5*437.5*4rear delts machine28*835*635*635*6seated bent over laterals6*66*66*6TRIScg bench40*850*660*460*4skullcrushers18*823*628*328*3pushdowns45*750*655*555*4best workout of the week. Quote Link to comment Share on other sites More sharing options...
Growth Posted January 27, 2005 Report Share Posted January 27, 2005 Good effort mate :nod: Quote Link to comment Share on other sites More sharing options...
jono Posted January 30, 2005 Author Report Share Posted January 30, 2005 mondayQUADSsquats60*860*480*6100*2legpress3plates*64plates*65plates*55plates*55plates*4hacksquats2plates*63plates*63.5plates*43.5plates+2.5*4HAMSsldl60*680*4100*4leg workouts are slowly getting more intense Quote Link to comment Share on other sites More sharing options...
Growth Posted January 31, 2005 Report Share Posted January 31, 2005 Nice work jono, looks like you do your workout first thing in the morning too. Have you tried other times of the day? What worked best for you? Quote Link to comment Share on other sites More sharing options...
jono Posted January 31, 2005 Author Report Share Posted January 31, 2005 Nice work jono, looks like you do your workout first thing in the morning too. Have you tried other times of the day? What worked best for you?yeah i like to train in the morning. when im the most fresh. i have tried in the evening.. but the gyms packed and it sucks. i like to train at like 10-11 or from 2-3 .. when the gym is the most empty... better focus Quote Link to comment Share on other sites More sharing options...
jono Posted January 31, 2005 Author Report Share Posted January 31, 2005 tuesdayCHESTincline db press15*822*625*432*330*4weighted dipsbw+25kg*4bw+25kg*4bw+25kg*4flat db press28*428*428*4BISbb curls20*825*630*430*4db curls15*415*415*4shoulders felt better today on dips. it was so hot in the gym holding those heavy dbs was like trying to hold a bar of soap. Quote Link to comment Share on other sites More sharing options...
Growth Posted February 1, 2005 Report Share Posted February 1, 2005 it was so hot in the gym holding those heavy dbs was like trying to hold a bar of soap. :stupid: Quote Link to comment Share on other sites More sharing options...
jono Posted February 1, 2005 Author Report Share Posted February 1, 2005 it was so hot in the gym holding those heavy dbs was like trying to hold a bar of soap. :stupid: :grin: seriously its hard to control them when ur hands are soaked in sweat Quote Link to comment Share on other sites More sharing options...
Marcus Posted February 1, 2005 Report Share Posted February 1, 2005 Hey man just looking at your quad workout.Are you going right down with the Hack squats? Just looks like your hack & normal squat are way out of sync.I've always been told that your hacks & squats should be fairly even weight-wise. Quote Link to comment Share on other sites More sharing options...
Growth Posted February 1, 2005 Report Share Posted February 1, 2005 I think youll find he does. Jono is a master of strict form reps :nod: . Also I expect that most people 'hack squat' more weight than regular squats Quote Link to comment Share on other sites More sharing options...
jono Posted February 1, 2005 Author Report Share Posted February 1, 2005 Hey man just looking at your quad workout.Are you going right down with the Hack squats? Just looks like your hack & normal squat are way out of sync.I've always been told that your hacks & squats should be fairly even weight-wise. :grin: yeah i do all the way down. rock bottom. ive had many people ask me in the gym wtf that seems heavy :grin: but yeah ive always liked hacksquats. Quote Link to comment Share on other sites More sharing options...
jono Posted February 2, 2005 Author Report Share Posted February 2, 2005 I think youll find he does. Jono is a master of strict form reps :nod: . Also I expect that most people 'hack squat' more weight than regular squatsi use full ROM for all exercises. i squat ass to grass etc. everything is about rom and form. one of the main reasons i feel i can really push myself on hacksquats is that if i fail. i dont die :grin: (compared to squats) Quote Link to comment Share on other sites More sharing options...
Marcus Posted February 2, 2005 Report Share Posted February 2, 2005 Interesting. I can squat more than I can hack. Must be a freak! :pfft: Quote Link to comment Share on other sites More sharing options...
Growth Posted February 2, 2005 Report Share Posted February 2, 2005 one of the main reasons i feel i can really push myself on hacksquats is that if i fail. i dont die :grin: (compared to squats)My thoughts exactly mate :pfft: Quote Link to comment Share on other sites More sharing options...
jono Posted February 2, 2005 Author Report Share Posted February 2, 2005 thursdayBACKrackpulls60*880*8100*6120*4chins333db row25*630*635*640*3lat pulldown49*656*456*4CALFseated raise20*840*860*680*6standing raise80*8100*6120*6120*6120*6really struggled with rackpulls/chins today everything was heavy Quote Link to comment Share on other sites More sharing options...
Growth Posted February 2, 2005 Report Share Posted February 2, 2005 really struggled with rackpulls/chins today everything was heavySame here mate, struggled a bit today, maybe its the heat? Quote Link to comment Share on other sites More sharing options...
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