back to basics

[jono]

Tuesday

Flat DB press

3 x 6

Incline DB press

3 x 6

Dips

3 x 6

BB Curls

3 x 8

DB Hammer Curls

3 x 8

[jono]

Food

3500 - 3600 Clean cals.

[jono]

Thursday

Pulldowns

4 x 6

Close grip row

4 x 6

DB row

3 x 6

Hyper Ext

2 x 6

[Marcus]

Good to see you still hitting the weights man.

[jono]

Good to see you still hitting the weights man.

Just gota do it :nod:

[jono]

Just took some time to go back and read some of my older training notes.. man that has really motivated my to train like a mental patient again!! :grin: :grin:

[jono]

My story

In the last 4 years I have only trained for about 2 months.

I have not eaten any more than 2 - 3 meals a day.

I am now coming up to my third week of getting back into training and the diet properly.

I have been getting in my meals, and my rest - training is going well too.

I will post BW at the end of each week - sunday.

I have missed it all :twisted: :twisted:

[poos_n_wees]

Welcome back! :grin:

Just took some time to go back and read some of my older training notes.. man that has really motivated my to train like a mental patient again!! :grin: :grin:

:ditto:

Looking back at my old training notes did the same for me too! What're your goals this time round?

[jono]

Welcome back! :grin:

Just took some time to go back and read some of my older training notes.. man that has really motivated my to train like a mental patient again!! :grin: :grin:

:ditto:

Looking back at my old training notes did the same for me too! What're your goals this time round?

Hey! :grin:

My goals are to to get back into training without bringing back any old injuries.

Bring on the mass gains baby :grin:

:twisted:

[jono]

Morning Weight

81.4kg

[jono]

Monday

Monday was a real good workout. Strength and size are on there way up again.

Form was real tight and i was loving getting back to it :grin:

Working sets only.

Squats

100 x 4

100 x 3

100 x 3

Front Squats

50 x 6

60 x 4

60 x 4

Legpress

5.5 plates/side x 8

5.5 plates/side x 7

5.5 plates/side x 6

Adding around 5 - 10kg a week to both squats.. everything is going really well :twisted: :twisted:

[gazza]

Welcome back! :grin:

Just took some time to go back and read some of my older training notes.. man that has really motivated my to train like a mental patient again!! :grin: :grin:

:ditto:

Looking back at my old training notes did the same for me too! What're your goals this time round?

Hey! :grin:

My goals are to to get back into training without bringing back any old injuries.

Bring on the mass gains baby :grin:

:twisted:

so you're 81.5kg atm. what was your weight before you had a break?

[jono]

Welcome back! :grin:

:ditto:

Looking back at my old training notes did the same for me too! What're your goals this time round?

Hey! :grin:

My goals are to to get back into training without bringing back any old injuries.

Bring on the mass gains baby :grin:

:twisted:

so you're 81.5kg atm. what was your weight before you had a break?

110kg :grin:

[gazza]

that's a wee drop. no doubt you'll be back up there soon, good luck

[jono]

that's a wee drop. no doubt you'll be back up there soon, good luck

Just a wee one yeah . 4 years of no training and no eating will do that to ya :grin:

[jono]

Tuesday

Working sets only

Incline DB Press

24 x 6

24 x 5

24 x 4

Flat DB Press

20 x 6

20 x 6

20 x 6

20 x 5

20 x 4

Dips

BW x 4

BW x 4

BW x 4

BW x 4

Straight bar curls

28 x 6

28 x 6

28 x 5

DB hammer curls

14 x 8

14 x 6

14 x 6

Another good workout there.. my whole chest/shoulder/tri/bi structure was hellishly pumped after this :grin: :grin:

[jono]

General

Diet is going well.. getting all the cals in .. clothes are getting tighter.

People around office noticing im putting on size..

All good :grin: bring on more gains!!

[jono]

Thursday

Deadlifts

Haven't done these in so long! - Just easing back into them making sure my lower back is solid as.

60 x 8

80 x 4

100 x 4

120 x 3

The 120 was felt much easier than i thought it was going to - could of gone heavier but dont want to risk the back getting injured.

Chins

2

1

1

Lat Pulldown

66 x 6

66 x 5

66 x 4

66 x 4

Seated Cable row

72 x 6

72 x 6

72 x 6

DB Row

38 x 8

38 x 8

38 x 8

I'm coming back :grin: lets go :twisted:

[samoan_muscle]

Sorry just checking, but you did sets of 2 reps, 1 rep and 1 rep chin ups?

[jono]

Sorry just checking, but you did sets of 2 reps, 1 rep and 1 rep chin ups?

This is true. - full ROM solid form.

Chins is probable the ex most affected by my lay off. :?

I thought of working the pulldowns for a while longer before the chins - but thought what the hell :grin: hopefully next week more reps :grin:

[samoan_muscle]

Sorry just checking, but you did sets of 2 reps, 1 rep and 1 rep chin ups?

This is true. - full ROM solid form.

Chins is probable the ex most affected by my lay off. :?

I thought of working the pulldowns for a while longer before the chins - but thought what the hell :grin: hopefully next week more reps :grin:

All good - just thought it was a typo.

[jono]

Sorry just checking, but you did sets of 2 reps, 1 rep and 1 rep chin ups?

This is true. - full ROM solid form.

Chins is probable the ex most affected by my lay off. :?

I thought of working the pulldowns for a while longer before the chins - but thought what the hell :grin: hopefully next week more reps :grin:

All good - just thought it was a typo.

:grin: Considering i used to do weighted chins it feels like it should be :grin:

Got to keep it honest :twisted:

[samoan_muscle]

This is true. - full ROM solid form.

Chins is probable the ex most affected by my lay off. :?

I thought of working the pulldowns for a while longer before the chins - but thought what the hell :grin: hopefully next week more reps :grin:

All good - just thought it was a typo.

:grin: Considering i used to do weighted chins it feels like it should be :grin:

Got to keep it honest :twisted:

Don't worry I know the feeling...

[jono]

All good - just thought it was a typo.

:grin: Considering i used to do weighted chins it feels like it should be :grin:

Got to keep it honest :twisted:

Don't worry I know the feeling...

onwards and upwards :rockout:

[gazza]

chins alwayss eem to be the ones that bite the dust when i have a break too, don't do them very often anymore. usually notice ant weight increases on these first as well.

early days yet mate, how's the weight now?