back to basics

[jono]

haha , nice avatar.

:grin:

[Ash]

haha , nice avatar.

Cool avatar - he may be going ass to grass but he's not going all the way back up.

OK he's squatting what looks like 1000kg, so I'll let him off the hook. :grin:

[jono]

haha , nice avatar.

Cool avatar - he may be going ass to grass but he's not going all the way back up.

OK he's squatting what looks like 1000kg, so I'll let him off the hook. :grin:

lol i know .. its not atg... so its not ideal :grin:

[Ash]

lol i know .. its not atg... so its not ideal :grin:

When you're that big and that red, with that much iron on your back - no one will care :pfft:

[jono]

lol i know .. its not atg... so its not ideal :grin:

When you're that big and that red, with that much iron on your back - no one will care :pfft:

:grin:

[jono]

tues

chest

incl db press

10*8

15*8

20*6

30*6

40*4

40*4

flat db press

38*4

38*4

38*3

weighted dips

30*3

30*3

bis

bb curls

20*8

27.5*6

40*5

40*3

1 arm machine curls

20*5

20*5

20*4

db hammer curls

15*5

15*4

15*4

everything felt super heavy today, but a good workout

[Ash]

everything felt super heavy today, but a good workout

Just keep hammering away at the iron..you're making solid progress. Got your new set of photos yet?

[jono]

everything felt super heavy today, but a good workout

Just keep hammering away at the iron..you're making solid progress. Got your new set of photos yet?

havnt taken them yet, they need to be posted b4 sunday so i got tons of time.

[deegee]

everything felt super heavy today, but a good workout

Just keep hammering away at the iron..you're making solid progress. Got your new set of photos yet?

havnt taken them yet, they need to be posted b4 sunday so i got tons of time.

Trying to get that extra bit of muscle built?

I hope everyone who posted a first set does so again it will be good to see how everyone has progresed

[Growth]

Wow those weighted dips are really looking good jono.

havnt taken them yet, they need to be posted b4 sunday so i got tons of time.

oooooo, trying to get every possible workout in before the deadline huh :grin:

[jono]

Just keep hammering away at the iron..you're making solid progress. Got your new set of photos yet?

havnt taken them yet, they need to be posted b4 sunday so i got tons of time.

Trying to get that extra bit of muscle built?

I hope everyone who posted a first set does so again it will be good to see how everyone has progresed

yeah get all my workouts in :grin:

some of the ppl who posted their pics dont even come to this site anymore eg mosley

[jono]

Wow those weighted dips are really looking good jono.

havnt taken them yet, they need to be posted b4 sunday so i got tons of time.

oooooo, trying to get every possible workout in before the deadline huh :grin:

thanks man. they felt super heavy lol.

of course :grin:

[jono]

thurs

BACK

todays workout was another major test of the low back, havnt been able to train back hard because of it for around a month!

DL

60*6

100*4

120*4

chins

4

4

3

3

lat pulldown

56*6

77*5

84*4

70*6, 56*6

1 arm db row

51*6

51*6

so it was just a testing the back workout and i passed with flying colours.

i plan to resume heavy back training for the 1st time in a long time next week! :grin:

[deegee]

Heavy on that one arm db row, good weight

[jono]

Heavy on that one arm db row, good weight

its really too light for me, its the heaviest this gym has. luckily the new gym i hope im going to has much heavier

i would say i built a lot of my back with this ex

[Simo]

Good to hear you can start hitting the back again. good effort.

[Varven]

Good to hear your back is in gear again. Yeah you and growth seem to be running out of DB weights for rows ... goddamn mutants :grin:

[Growth]

Thats a solid effort seeing as how you havent been able to train at 100 percent yet. Look forward to seeing you blast those numbers next week.

[jono]

Good to hear you can start hitting the back again. good effort.

thanks. im looking forward to it

[jono]

Good to hear your back is in gear again. Yeah you and growth seem to be running out of DB weights for rows ... goddamn mutants :grin:

:grin: thanks man. those rows are CAKE!! haha nah they are kinda heavy but i know i could use more weight on there and make progress. havnt been able to progress on them for ages cos theres nothing to use next!

[jono]

Thats a solid effort seeing as how you havent been able to train at 100 percent yet. Look forward to seeing you blast those numbers next week.

yeah.. next week im hopinh to be in the new gym seeing how it is. should be interesting!

[jono]

fri

delt

seated db press

10*8

15*8

23*6

32*5

32*0

25*8

25*6

seated db laterals

10*6

12*6

15*6

15*6

cable laterals

15*8

17.5*6

17.5*6

tri

cg bench

smth, wt added only

20*8

40*6

80*6

80*4

1 arm rope ext

20*8

30*3

25*6

25*6

pushdowns

30*6

45*4

45*4

1 arm bhind head db

12*8

12*6

12*5

12*5

lost some strength due to the week off on this day. could only manage one set of 32's on the seated press. dissapointing. but i will get back there. and then go far beyond :grin:

[jono]

monday

my 1st report from the new gym

what a dungeon, way smaller than my other gym only has 1 or 2 cardio equipment. compared to my old one which had over 50 treadmills etc

its totally old school. if any of you have seen either of ronnies videos.. its like metroflex gym lol.

legs

squats

60*8

60*6

100*4

140*2

100*6

100*6

ive got to say it feels weird squatting on a solid floor. my old gym floor used to squish a bit when you squatted. gonna have 2 get used to it lol

legpress

oh btw this gym has metal plates :grin:

so you can used a ton of weight on things.

2pps*6

4pps*6

6pps*6

8pps*6

9pps*6

10pps*4

narrow stance legpress (feet mayb 3-4 inch apart)

5pps*8

5pps*8

front squat

120*6

120*6

90*6

standing 1 leg leg curl (woooo this is what ive been looking for!!!)

15*8

15*8

15*8, 10*6

lying leg curl

20*8

40*5

30*6

well this is my week testing out this gym, to see if it has all i need etc etc. leg day was ok. i only trained mayb.. 70% once again. my hams feel blown but i can still walk so thats the sign i really didnt push myself. if i change to this gym ill work my way back up to 100% balls out..

and oh yeah i need to buy new shoes.. some good old chucks. it didnt matter so much at the other gym cos my shoes sunk into the floor but here its solid floor.. so i need to lose the heal. i could feel myself ALMOST going forward on squats due to this.

[jono]

btw there is no smith in this gym. instead is got power racks, and all the bench setups have adjustable safteys..

[Growth]

monday

my 1st report from the new gym

what a dungeon,

lol, Awesome workout mate, a lot of volume there, leg pressing is looking VERY heavy, how much can it hold?

Have you measured your thighs lately? They must be getting bloody huge!