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jono

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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

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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:

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friday

DELTS

seated db press

12*8

17*8

22*7

25*4

db laterals

10*5

10*4

10*4

laterals machine

35*6

37.5*4

37.5*4

rear delts machine

28*8

35*6

35*6

35*6

seated bent over laterals

6*6

6*6

6*6

TRIS

cg bench

40*8

50*6

60*4

60*4

skullcrushers

18*8

23*6

28*3

28*3

pushdowns

45*7

50*6

55*5

55*4

best workout of the week.

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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

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tuesday

CHEST

incline db press

15*8

22*6

25*4

32*3

30*4

weighted dips

bw+25kg*4

bw+25kg*4

bw+25kg*4

flat db press

28*4

28*4

28*4

BIS

bb curls

20*8

25*6

30*4

30*4

db curls

15*4

15*4

15*4

shoulders 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.

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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.

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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

i 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)

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