back to basics

[jono]

figured i might as well make a journal here. will be training, thoughts, diet, etc.

looking to compete in wellington sept 2005.

[Pseudonym]

Excellent! Look forward to seeing this.

We'll be with you all the way man, etc, etc...

[jono]

thursday

training

today is a rest day.

diet

meal 1: 2 cups oats + protien shake

meal 2: 200g tuna + brown rice

meal 3: 4 whole eggs + 4 slices whole wheat bread

meal 4: 2 cups oats + 2 chicken breast

meal 5: potatoe + chicken + beans

meal 6: 2 cups oats + protien shake

i also took 3g fish oil, multivitamin, b-complex when i woke up, and just before bed.

[jono]

friday

with makeing posts here i like to do it late in the day so i know the diet info is correct.

training

weights are in kgs

back day

rack pulls

60*10

80*8

100*6

140*3

140*2

bb rows

40*8

50*6

60*6

70*6

80*4 PR

80*4

weighted chins

bw+2.5kg *3

bw+2.5kg *3

bw+2.5kg *3

1 arm db row

30*6

40*4

40*4

40*4

lat pulldown

42*8

49*6

56*6

56*6

db shrugs

30*12

35*12

42*8

52*4

diet

meal 1: 2 cups oats + protien shake

meal 2: chicken + potatoe

meal 3: 3 bananas + protien shake (postworkout meal)

meal 4: chicken +potatoe

meal 5: 4 whole eggs + 2 cups oats

meal 6: fresh fish + beans

meal 7: 2 cups oats + protien shake

i also took 3g fish oil, multivitamin, b-complex when i woke up, and just before bed.

comments

good workout. im really enjoying my back training, rackpulls are really helping my deadlifting.

heres a link to my 1st online journal on another site, its 30 pages and covers my training from the start of this year; if anyones interested.

http://www.fortifiediron.net/invision/index.php?showtopic=10384

[Pseudonym]

What are rackpulls? Would I know them by another name?

And that looks like a good clean diet - you must really like oats, though?!

You seem to be getting a lot of carbs. Do you have a pretty active lifestyle outside of the gym?

Oh, and give us your current stats so next year we can see how far you've come!

[jono]

What are rackpulls? Would I know them by another name?

And that looks like a good clean diet - you must really like oats, though?!

You seem to be getting a lot of carbs. Do you have a pretty active lifestyle outside of the gym?

Oh, and give us your current stats so next year we can see how far you've come!

rackpulls are deadlifts but you do them in a power rack. so your not starting from the floor, but about 4" above the floor. doing these has really helped my lower back, and increased my deadlift.

im quite active i guess, i have an extremly fast metabolism, and if i dont eat a lot of carbs i basically cant gain. honestly i hate food since i started BB, i dont taste it any more i just eat it.

stats:

5"10

85kg

waist 30"

wrist 6"

forearm just under 12"

upper arm 13 3/4"

calf 15 1/2"

upper leg (8" above the knee) 23"

neck 14 1/2"

chest/lats 41"

all unflexed, unpumped.

[Pseudonym]

Gotcha. That's actually how I do them too, but I'd always just called them deadlifts.

[jono]

sat

training

shoulders

military press

28*10

38*8

48*6

53*4

55.5*4 pr

55.5*4

lateral raises

10*8

12*6

12*6

12*6

machine laterals

40*6

40*6

40*6

bent over laterals

8*8

9*6

9*6

9*6

10*4

10*4

tris

cg bench

40*10

50*10

60*6

65*4

65*4

70*4

skullcrushers

18*8

23*6

28*6

33*4

33*4

pushdowns

40*10

45*8

50*7

55*6

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 6 slices whole wheat bread (post workout)

meal 3: tuna + 2 cups oats

meal 4: 4 whole eggs + 4 slice whole wheat bread

meal 5: mince + tomatoes + beans

meal 6: chicken + brown rice

meal 7: 2 cups oats + protien shake

comments

i consider shoulders a weakness so ive been hitting em hard. i can really feel yesterdays back workout today.

[jono]

training

today is a rest day.

diet

meal 1: 2 cups oats + protien shake

meal 2: 200g tuna + brown rice

meal 3: 2 cups oats + 2 chicken breast

meal 4: potatoe + chicken + beans

meal 5: mince + brocoli

meal 6: 2 cups oats + protien shake

i also took 3g fish oil, multivitamin, b-complex when i woke up, and just before bed.

comments

cant really think of anything

[jono]

training

legs

leg ext/leg curl 1 set warmup

squats

60*10

80*8

100*6

100*6

100*6

legpress

i changed legpress machines because the one i normally use is busted.

160*8

200*6

220*6

220*4

220*4

the new mahcine is different i think the slope is changed

hacksquats

160*6

170*6

170*6

170*6

leg curl

50*8

50*8

50*8

50*8

sldl

80*6

90*6

90*6

90*6

diet

meal 1: 2 cups oats + protien shake

meal 2: tuna + whole wheat bread

meal 3: 3 bananas + protien shake (postworkout meal)

meal 4: chicken +potatoe

meal 5: 4 whole eggs + 2 cups oats

meal 6: beef + beans

meal 7: 2 cups oats + protien shake

i also took 3g fish oil, multivitamin, b-complex when i woke up, and just before bed.

comments

quite a good workout, i think i could of pushed another 5%. i really need to make sure im maxxing my effort out.

[jono]

tues

diet

meal 1: 2 cups oats + protien shake

meal 2: 3 bananas + protien shake (postworkout meal)

meal 3: oats + chicken

meal 4: tuna + whole wheat bread

meal 5: chicken + corn + brocolli

meal 6: beef + beans

meal 7: 2 cups oats + protien shake

training

chest

incline db press

15*8

22*6

25*6

33*5

33*4

33*4

im pretty happy with the way i destroyed those 33's.

flat db press

25*8

28*6

30*5

30*4

30*4

weighted dips

bw+22.5kg*6

bw+22.5kg*5

bw+22.5kg*4

bis

bb curls

20*8

30*6

35*4

35*4

db curls

15*5

15*4

15*4

17*2 pr ... damn those were heavy

comments

i really emptied out the gas tank today. reckon ive got some good prs coming next week

[jono]

weds

training

forearms

reverse wrist curls

15*10

20*6

22.5*4

22.5*4

22.5*4

22.5*4

wrist curls

30*8

40*8

45*6

45*6

45*6

45*6

calfs

seated raises

40*12

60*8

80*6

100*4

110*4 PR

110*3

1 leg calf press

80*6

120*6

120*4

120*4

standing calf raises

100*8

151*5

160*4pr

160*4

diet

meal 1: 2 cups oats + protien shake

meal 2: 3 bananas + protien shake (postworkout meal)

meal 3: beef + oats

meal 4: beef + whole wheat bread

meal 5: chicken + corn + brocolli

meal 6: beef + salad + potatoe

meal 7: 2 cups oats + protien shake

comments

damn i had so much beef today. calfs are coming along well, workout was ok.

[jono]

thursday

training

today is a rest day.

diet

meal 1: 2 cups oats + protien shake

meal 2: 200g tuna + brown rice

meal 3: 5 whole eggs + 4 slices whole wheat bread

meal 4: 2 cups oats + chicken

meal 5: potatoe + chicken + beans

meal 6: 2 cups oats + protien shake

i also took 3g fish oil, multivitamin, b-complex when i woke up, and just before bed.

[jono]

friday

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 3 bananas (post workout)

meal 3: 4 whole eggs + 4 slices whole wheat bread

meal 4: 2 cups oats + beef

meal 5: fish + beans + corn

meal 6: 2 cups oats + beef

meal 7: protein shake + 4 slices whole wheat bread

training

back

rackpulls

60*8

80*8

100*6

140*0 .....

140*0 .....

i was wondering what the hell was going on, then i realised i was wearing the wrong shoes the shoes i normally use on back day have a very thin sole, but i was just wearing my regular sports shoes today with have like an inch sole..

120*6

120*6

bb rows

40*8

60*8

70*6

80*6

80*6

80*5

weighted chins

bw+2.5kg*3

bw+2.5kg*3

bw+2.5kg*3

db row

30*8

40*6

40*6

40*6

comments

bringing the wrong shoes kinda ruined this back workout for me, i feel like i wasted it

[jono]

sat

training

shoulders

military press

28*8

38*6

48*6

58*4 pr

58*4

48*6

lateral raises

10*8

12*6, 10*4 dropset

12*6, 10*4 dropset

12*5, 10*4 dropset

bent over laterals

7*8

9*6

10*6

10*6

rear delts machine

35*8

42*6

42*6

42*6

35*6

damn that machine really hit my rear delts well

tris

cg bench

40*10

50*8

60*6

70*4

70*4

skullcrushers

18*8

28*6

28*6

33*4

33*4

pushdowns

45*8

50*8

50*6, 45*4 dropset

50*6, 45*4 dropset

50*6, 45*4 dropset

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 3 bananas (post workout)

meal 3: 2 cups oats + chicken

meal 4: fish + oats

meal 5: chicken + brocolli + beans

meal 6: 4 slices whole wheat bread + 4 whole eggs

meal 7: protein shake + oats

comments

great workout my shoulders really got worked good today, and my tris were dead. my rear delts are on of my weakness's, but i think using the rear delts machine, i will be able to add some descent size to them

[jono]

sunday

training

rest day

diet

meal 1: 2 cups oats + protien shake

meal 2: chicken + oats

meal 3: 5 whole eggs + 4 slices whole wheat bread

meal 4: 2 cups oats + chicken

meal 5: oats + tuna

meal 6: protein shake + 3 bananas

comments

i feel ready to squat some big weight

[jono]

monday

training

legs

squats

60*10

80*8

100*6

110 *4

110*4

110*4

120*2

120*2

110*4

100*4

sldl

80*8

100*4

100*4

100*4

100*4

80*6

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 3bananas (pworkout)

meal 3: chicken + oats

meal 4: beef + oats

meal 5: chicken + potatoe

meal 6: oats + tuna

meal 7: protein shake + whole wheat bread

comments

something different

[jono]

tues

training

chest

incline db press

15*8

22*6

25*6

35*5 PR! :grin:

35*4

flat db press

25*6

30*6

30*5

weighted dips

bw+23.75*6 PR! :grin:

bw+23.75*5

bw+23.75*5

great chest workout..

bis

bb curls

20*8

30*6

35*4

35*4

db curls with ARM BLASTER

12*6

12*6

12*6

12*5

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 3bananas (post workout)

meal 3: chicken + oats

meal 4: tuna + beans

meal 5: chicken + potatoe

meal 6: protein shake + whole wheat bread

[jono]

weds

TRAINING

forearms

reverse wrist curls

15*12

20*8

25*6

25*6

27.5*4 PR

27.5*4

wrist curls

30*8

40*6

45*4

45*4

45*4

calfs

seated raises

40*8

60*6

80*6

110*4

110*4

110*3

standing raises

140*6

151*4

160*4

169*4 PR

169*4

1 leg calf press

120*4

120*4

120*4

diet

meal 1: 2 cups oats + protien shake

meal 2: protien shake + 3 bananas (post workout)

meal 3: chicken+potatoe

meal 4: 2 cups oats + beef

meal 5: chicken+potatoe

meal 6: beans + tuna

meal 7: protein shake + oats

comments

i think my calfs are starting to look pretty good training them is paying off

[jono]

thurs

training

rest day

diet

meal 1: 2 cups oats + protien shake

meal 2: tuna + brown rice

meal 3: chicken + oats

meal 4: beef + beans

meal 5: chicken + potatoe

meal 6: chicken + oats

meal 7: protein shake + whole wheat bread

[jono]

friday

training

back

realised i havnt had a lats day in a long time,

weighted chins

bw+5KG*4 PR

bw+5KG*4

bw+5KG*3

bw+5KG*3

bw+5KG*3

bb rows

40*8

60*8

80*6

80*6

80*6

90*4 pr!!

db rows

30*8

40*6

40*6

40*6

lat pulldown

49*8

56*6

63*6

63*6

63*6

solid workout.

diet

meal 1: 2 cups oats + protien shake

meal 2: protein shake+bananas (pwo)

meal 3: chicken + oats

meal 4: chicken + oats

meal 5: chicken + potatoe

meal 6: chicken + oats

meal 7: protein shake + potatoe

comments

my weighted chins are coming along nicely

[jono]

sat

training

shoulders

military press

28*8

48*6

58*4, 48*4 dropset

58*4, 48*4 dropset

58*4, 48*4 dropset

laterals

12*8

12*6, 10*4

12*6, 10*4

12*6, 10*4 dropsets

rear delts machine

35*8

42*6

44.5*5pr

44.5*4, 35*6 dropset

44.5*4, 35*6 dropset

tris

cg bench

40*8

60*8

70*6

70*6

70*6

pushdowns

35*12

45*10

55*8

60*6pr

60*6

60*5

skullcrushers

18*8

28*6

28*6

35*4

35*4

diet

meal 1: 2 cups oats + protien shake

meal 2: bananas + protien shake

meal 3: 5eggs + 4 slices whole wheat bread

meal 4: chicken + beans

meal 5: chicken + oats

meal 6: chicken + oats

meal 7: protein shake + corn

lol as you can see my diet is kinda repetive, i dont care

[jono]

training

rest day

diet

meal 1: 2 cups oats + protien shake

meal 2: tuna + potatoe

meal 3: chicken + oats

meal 4: chicken + oats

meal 5: 5eggs + 4 slices whole wheat bread

meal 6: protein shake + corn

[jono]

im gonna change the style of this journal cos its just too tiresome to post all that stuff.

over the last few days.. been doing 15min cardio a day, made a pr with dips of bw+25kg, also hacksquated 180kg, so yeah..

pic form today

[Pseudonym]

Looking thick, jono! And leaner than your last pics, too, I think?

You done good.