back to basics

[Brad]

back on the pounds/kgs thing - this is the best, does almost any conversions you can think of. Just unzip and run the exe.

I use it for cal/kj etc.

Convert.zip

[jono]

back on the pounds/kgs thing - this is the best, does almost any conversions you can think of. Just unzip and run the exe.

I use it for cal/kj etc.

good to know theres somthing like this out there.

the reason i leave it as lbs is really it just takes extra time, i dont have the time to sit around and convert 20 numbers each time i post

plus it would be confusing to me as it would be different that what i write in logbook.

[jono]

fri

delts....

military press

20*8

40*6

40*6

60*6

80*6

90*3 .... heavy. :grin:

90*3, 70*4

db laterals

lbs

20*6

20*6

30*6

40*4

40*4 /// 18.2kg

cable lateral

lbs

20*8

30*8

40*4

40*4

seated bent over db laterals

lbs

10*8

15*8

20*4

20*4

TRI

cg bench

40*8

60*8

80*6

90*4 cake.

90*4 mm more cake :grin: :grin:

still getting used to doing cg bench without the smith lols. as you can see my cg is way higher than it was b4 i hit some cg on the smith.

1 arm rope ext

lbs

40*8

60*6

70*4

70*3

60*4

i might drop this ext next week and do somthing else

pushdowns

lbs

90*10

130*6

150(whole stack) + 10kg plate*6 /// 78kg

150(whole stack) + 10kg plate*6

150(whole stack) + 10kg plate*4

1 arm db ext bhind head

lbs

20*8

25*5

25*4

25*4

very solid workout overall.

[deegee]

Aother good workout nice to see progress being made.

[Growth]

Great work mate. The CG is weight added correct? Nice MP as well, youll be hitting 100 in no time ya big bastard :grin:

[jono]

Aother good workout nice to see progress being made.

thanks man.

[jono]

Great work mate. The CG is weight added correct? Nice MP as well, youll be hitting 100 in no time ya big bastard :grin:

the cg is including the standard oly bar. if it wasnt that would be 110kg cg lol. yeah my mp is going strong :grin:

the weight added stuff was only when i was doing it on the smith machine.. cos didnt know bar weight

[Growth]

the weight added stuff was only when i was doing it on the smith machine.. cos didnt know bar weight

Ah, gotcha.

[jono]

monday

leg day.......... :evil: :evil:

squats

60*8

60*6

100*4

120*4

140*4

140*3

slowly improving on these... getting used to new gym etc. lol the bar i had to squat with today was bent! :grin:

legpress

5pps*6

7pps*6

9pps*6

9pps*6

9pps*6

9.5pps*4

wow what a great gain here.. i pretty much killed last week :grin:

frontsquat

90*6

120*6

135*4

135*4

135*4

:shock: :twisted: :twisted: ive got to be honest here in those last 3 sets my face was purple and i had to use a lot of vocal self coaching :grin: some of the hardest reps ever of leg training right there.

for some reason the 120 just felt "light" :grin: :grin:

but to be honest i would MUCH rather to hacksquats than frontsquats. front squats are good and all but they just dont hit the outer sweep like those hacks did. the reason i dont do hacks now is the hack machine at this gym is a death machine. @ old gym there was this rubber thing at bottom so if you just dropped down and failed you were OK. here if you fail on this machine.. you tear your quads and blow out your knees. kinda scary so i stay away from it :cry:

also i have 2 pairs of pants i can wear comfortably. i wore one to the gym today. well i tore it up right down the ass on squats lol. basically from the waist down to the knees. i had no choice but to continue my leg workout :grin: :grin: lucky i wasnt going commando :grin: :grin:

standing 1 leg leg curl

20*6

20*4

20*4

20*4

lying leg curl

30*6

40*6

45*6

big big progress on all the ham work too.

[Ash]

Sounds like you had a great workout.

How the heck do you manage to front squat nearly as much as your normal squat? :shock:

[jono]

Sounds like you had a great workout.

How the heck do you manage to front squat nearly as much as your normal squat? :shock:

thanks man.

i duno. front squats feel SAFER to me. so i can really push it HARD. on backsquats im pretty confident.. but on front squats the weight is so easy to dump if you get in trouble.

[Marcus]

Good work for keeping your concentration despite the split.

Last time I split my pants at the gym I also split the boxers I was wearing underneath - got real messy. :nod:

[deegee]

Good workout there jono looks like you are really coming along nicly. "vocal self coaching" though!? are you one of those guys standing there shouting "come on come, you can do it " in to the mirror as you lift?

funny that I always laugh at guys doing that esp. when it is so load everyoine in the gym stops to see what is going on.

[jono]

Good work for keeping your concentration despite the split.

Last time I split my pants at the gym I also split the boxers I was wearing underneath - got real messy. :nod:

lol

[jono]

Good workout there jono looks like you are really coming along nicly. "vocal self coaching" though!? are you one of those guys standing there shouting "come on come, you can do it " in to the mirror as you lift?

funny that I always laugh at guys doing that esp. when it is so load everyoine in the gym stops to see what is going on.

thanks man.

lol yeah i do that sometimes if its crazy heavy etc.. not quite as bad as shouting in the mirror though..

plus i have the whole gym to myself anyway :grin:

[Growth]

The front squats are unbeleivable mate! I got mo idea how i can do so much, my back squat is similar to yours but i only managed 80 for 6 last week.

Very good workout.

[jono]

The front squats are unbeleivable mate! I got mo idea how i can do so much, my back squat is similar to yours but i only managed 80 for 6 last week.

Very good workout.

thanks man.

unracking that kind of weight is really hard to do. thats one of the hardest parts.. the initial crushing of your delts/neck lol

[jono]

tues

chest

incl db press

lbs

20*8

30*6

40*6

60*6

85*3 heavy..

80*6

80*4

80*4

flat db press

lbs

75*4

75*4

75*4

on those 2 ex i think im struggling a bit... duno why

weighted dips

20*4 **pain in shoulder.. so i drop the weight off

bw*8

bw*8

bis

bb curl

bar+22*6

bar+22*6

bar+32*6

bar+32*5

bar+32*5

db preachers

lbs

30*6

30*5

30*5

db hammers

lbs

35*5

35*4

35*4

all the bi work was pretty good. improvements there

[Marcus]

It's interesting you say you're struggling a bit with your chest exercises, as I've reached a similar situation using similar weights. I sort of got myself up to the 40-42's for incline DB then have become stuck there. A bodyweight increase hasn't helped it along either. Very frustrating. I've now dropped incline DB & flat DB from my routine to see if focusing on other areas will help.

I'll be interested to see if you figure out what can help it progress again.

[jono]

It's interesting you say you're struggling a bit with your chest exercises, as I've reached a similar situation using similar weights. I sort of got myself up to the 40-42's for incline DB then have become stuck there. A bodyweight increase hasn't helped it along either. Very frustrating. I've now dropped incline DB & flat DB from my routine to see if focusing on other areas will help.

I'll be interested to see if you figure out what can help it progress again.

yeah ill see what i can do to make gains.

doing things like hitting cg bench very hard seems to help from past experience

[Growth]

How long have you been hitting those same two exercises for your main chest development, i would tend to agree with Marcus that you may want to drop one of them in favour of another exercise, perhaps try a bb for a while.

Bis are looking strong.

[jono]

How long have you been hitting those same two exercises for your main chest development, i would tend to agree with Marcus that you may want to drop one of them in favour of another exercise, perhaps try a bb for a while.

Bis are looking strong.

ive been doing those ex ever since i joined the gym :grin: :grin:

ill try all possible things b4 i change them, cus i love them

[Growth]

ive been doing those ex ever since i joined the gym :grin: :grin:

ill try all possible things b4 i change them, cus i love them

yeah i get like that too, dont want to change certain exercises because i love them so much lol

[deegee]

Gotta agree that when you cant make progress on an ex any more it is time to get rid of it and maybe come back to it in 6 months or so. I am far more inclined to measure my success in inches on the tape measure than in weight I lift, though that is another matter.

[jono]

im not rdy to change yet we will see what happens over the next month or so.