back to basics

[Varven]

Good to see deadlift going up dude. For BB curls you said weight + bar.

So when you say 32kg + bar.. how heavy is the bar.. is the 20kg olympic bar ?.. Does that mean you curl 52kg ?... thats pretty cool !!

ps: did you let out a gut wreching " yeah budddy.... light weight"... R.C. impersonation before you did the DL ?

[jono]

Good to see deadlift going up dude. For BB curls you said weight + bar.

So when you say 32kg + bar.. how heavy is the bar.. is the 20kg olympic bar ?.. Does that mean you curl 52kg ?... thats pretty cool !!

ps: did you let out a gut wreching " yeah budddy.... light weight"... R.C. impersonation before you did the DL ?

i duno how much the bar weighs. its not 20kg its less.

lol i was tempted. i normall just say ... yep yep just a warmup baby!!!!! :grin: :pfft:

[jono]

fri

DELTS

seated db press(lbs)

20*8

35*8

50*6

50*6

after this i thought.. hmm.. mayb i should switch to MP cus havnt done it in a while so i did. so im gonna be doing MP for a few months now

MP

20*8

50*8

70*6

80*4

80*3

60*4

60*6

LOVING those mp.. very solid felt great

db laterals(lbs)

15*6

20*6

25*6

30*6

35*6

40*4

solid.

seated bent over db laterals(lbs)

i think ive been cheating on my bent over db laterals so im working the form for a while now

10*8

15*8

15*6

15*6

TRIs

cg bench

there is no smith machine at this gym

40*8

60*8

80*4

80*4

80*4

80*4

on this i was really just working the form. felt pretty light @ 80kg

tris were feeling it afterwards.

1 arm rop ext(lbs)

40*8

60*6

70*3

60*4

60*5

all good.

pushdowns(lbs)

90*15

150(whole stack)*8

stack+5kg plate*5

stack+5kg plate*6

stack+5kg plate*5

stack+5kg plate*5

stack+5kg plate*4

1 arm bhind head db ext(lbs)

20*8

25*5

25*4

25*4

very solid workout there today.. the MP really was sweet. im gonna start to trash those out over the next few months

[deegee]

Big workout there jono. I take it weights still in kgs unless otherewise stated.

[jono]

Big workout there jono. I take it weights still in kgs unless otherewise stated.

yep

[Growth]

good workout mate, i think its a good idea to switch the dbs for mps.

[sponge]

Why so many sets?

[jono]

good workout mate, i think its a good idea to switch the dbs for mps.

mm should get some more progress

[jono]

Why so many sets?

i always like a lot for shoulders/tris.. seems to be working well for me right now

[Brock]

You are doing great man.

[jono]

You are doing great man.

thanks man

[deegee]

Why so many sets?

i always like a lot for shoulders/tris.. seems to be working well for me right now

If you are getting the results thats the main thing!!

[Growth]

If you are getting the results thats the main thing!!

:stupid:

[sponge]

hooray you're using lbs!

[jono]

Why so many sets?

i always like a lot for shoulders/tris.. seems to be working well for me right now

If you are getting the results thats the main thing!!

yep

[jono]

hooray you're using lbs!

only when stated. if its not stated to be lbs then its kg

[sponge]

Hey its a start :twisted:

INCHES AND POUNDS

[jono]

Hey its a start :twisted:

INCHES AND POUNDS

lol.. i prefer kgs :grin:

[jono]

btw i signed up to this gym today. all good baby.

leg day

:grin:

squats

60*6

60*6

100*4

120*4

140*3

140*2

still getting used to squatting on this new surface. big improvment on last week.

legpress

i changed the angle of the seat this week for even bigger ROM! so last weeks leg press doesnt count.

4pps*10

6pps*6

8pps*6

9pps*4

8pps*6

8pps*6

its great to be doing heavy legpress again!!

front squat

60*6

90*6

120*7

120*6

120*4

man those are HEAVY.

standing 1 leg leg curl

15*8

15*8

20*5

20*4

lying leg curl

30*8

40*6

40*6

not a bad leg workout there..

[jono]

btw i now carry my 4L drink bottle at all times :grin:

[Growth]

Awesome front squatting jono, youve really got a hold of that exercise quickly. Do you find anything about front squats that will oppose your progress?

Like i know for some people their back goes first when doing regular squats, do you find anything like that about fronts?

[jono]

Awesome front squatting jono, youve really got a hold of that exercise quickly. Do you find anything about front squats that will oppose your progress?

Like i know for some people their back goes first when doing regular squats, do you find anything like that about fronts?

thanks man. yeah it seems really ( i dont want to say easy but .. ) quick to get hold of. prolyl cus i been squatting for a while now.

hardest part of front squats is when you unrack you need to set ur feet. you cant look down cus you will end up dumping the weight. so it takes some getting used to.

if your form is 1% off eg you lean forward slightly, or your elbows are not high enough. you will end up dumping the weight. that seems to be the tough part for me.

i really power off the bottom with my quads. those last couple reps i was close to dumping the weight cos progress was SLOW coming up. hard to keep the form mint when your busting your ass to get those reps heh.

im sure i will get better with practise.

btw for back squats.. my back never goes 1st. (if no injury) :grin: always legs. i guess it depends on how you squat. stance. etc. i use a narrow stance for squats/front squats

[Growth]

Well your doing a good job mate. The thing i like best is that it is possible to dump the weight. That way you can really push yourself to that final rep and if its not going to go up the bar is probabely just above the safetys anyway for an easy dumping.

[Ash]

Good work jono - those front squats are huge! Most people I see doing them (not many actually) seem to go much lighter compared to regular squats.

[jono]

Good work jono - those front squats are huge! Most people I see doing them (not many actually) seem to go much lighter compared to regular squats.

yeah a lot of people seem to stay around 60kg ive noticed. the only thing i think stops ppl going heavier is not the weight. its the bar digging in