back to basics

[jono]

tues

chest

incline db press

lbs

20*8

30*6

40*6

60*6

80*5 //// 36kg

80*4

80*3

flat db press

lbs

75*4

75*4

74*4

weighted dips

10*6

20*4

20*4

still getting used to all the different equip. im not pushing my heaviest weights yet, imworking my way back up to em. the dbs feel so different here.. much better than last week. all good baby..

bis

bb curls

bar+22*6

bar+22*6

bar+32*5

bar+32*4

db preachers

lbs

20*6

30*5

30*5

db hammers

lbs

30*6

30*6

30*6

35*4

all the bi work was really awesome. killed my bis.. great stuff.

all numbers are kg unless stated as lbs.

[deegee]

looking good, though I have to think hard to convert from lbs to kgs!

[jono]

looking good, though I have to think hard to convert from lbs to kgs!

no thought required, just open the calc in accesroeis and press / 2.2 = kg

[sponge]

you guys shouldn't need a calculator you should just know

[Growth]

Nice curling mate :nod:

[jono]

you guys shouldn't need a calculator you should just know

lol ive only just started to deal with lbs

[jono]

Nice curling mate :nod:

thanks man. im loving those preachers. also the hammers were awesome too

[Simo]

i agree curls are coming along nicely

[jono]

i agree curls are coming along nicely

thx

[sponge]

you guys shouldn't need a calculator you should just know

lol ive only just started to deal with lbs

just remember

10kg = 22lbs

15 = 33

20 = 44

35 = 77

40 = 88

etc, it goes up in a nice easy to remember pattern

[jono]

you guys shouldn't need a calculator you should just know

lol ive only just started to deal with lbs

just remember

10kg = 22lbs

15 = 33

20 = 44

35 = 77

40 = 88

etc, it goes up in a nice easy to remember pattern

thats actually quite a good lil guide there. thanks man

[jono]

i want legs as big as ronnies :grin: :shock: :shock: :grin:

oh yeah a rear double like this would be nice too .... :grin: :grin:

[deegee]

I know that his legs are off season there but I dont like the proportion

[jono]

I know that his legs are off season there but I dont like the proportion

you think the legs are too big ?

[Growth]

I think they do look out of proportion, perhaps not a bad thing though.

[jono]

I think they do look out of proportion, perhaps not a bad thing though.

:grin:

[jono]

thurs

B A C K A T T A C K !!!!!!

dl

60*6

60*6

100*4

130*4

150*4 :grin:

160*2 :grin:

160*2 :grin:

dominated last weeks numbers here.. rock solid form. clean easy reps. 10kg stronger than last week :twisted: :grin:

chins

4

4

4

3

dominated last week again

lat pulldown

50*6

60*6

70*5

70*5

70*4

the trend continues.. :twisted: :grin:

close grip cable row

60*8

80*6

80*6

90*4

:twisted: :grin: once again.. blowing away last weeks #'s

all those lifts are in KG

1 arm db row

lbs

100*6

130*4

130*4

soldi hard heavy as reps on the dbs rows to end a KILLER back workout. :twisted: :grin:

8)

[deegee]

Looks like you really enjoyed that back workout there jono. About ronnies legs, i just feel they look not too big but unbalanced but looking at the photo as a whole it would appear to be the angle perhaps

[jono]

Looks like you really enjoyed that back workout there jono. About ronnies legs, i just feel they look not too big but unbalanced but looking at the photo as a whole it would appear to be the angle perhaps

thanks it was an awesome workout.

remember in that shot he is squashing the ham against the other leg to make it look bigger

[Ash]

Awesome progress jono! Adding 10kg to DL in a week is some good going and the rest of the workout looks strong as well.

[jono]

Awesome progress jono! Adding 10kg to DL in a week is some good going and the rest of the workout looks strong as well.

thanks man. in the last 2 weeks dl has gone up 20kg :grin: all thanks to a solid floor to train on

[Growth]

Mate your dl increases are crazy! Nice work.

[jono]

Mate your dl increases are crazy! Nice work.

:grin: yeah my dl is getting back in line with my other lifts

[Marcus]

Nice deads man, you must have got your form sorted nicely.

[jono]

Nice deads man, you must have got your form sorted nicely.

yeah the form is mint now. at the old gym i could get the form 100% cos the floor was soft and the bar would sink into it etc