back to basics

[jono]

bar + 34?

so 17kg each end of a normal barbell?

can't you convert to pounds man

120lbs :twisted:

its not a standard oly bar.

its around ~8-9kg i think so thats why ... so thus i dont count the weight i just put 'bar' :grin: it doesnt matter what it weighs, only that i can judge progress eg i use same bar each time

[Growth]

Nice bicep work mate. Does the dips station not have staggered bars?

[jono]

Nice bicep work mate. Does the dips station not have staggered bars?

nah they are striahgt. however the gym is getting a dipping station with angled bars so it should be all good.

[deegee]

good stuff on the biceps there you are making some real progress

[jono]

good stuff on the biceps there you are making some real progress

the bis seem to be coming along well.

[jono]

thurs

BACK ATTACK

honestly for me.. back day is turning into another nightmare day.. just like leg day lol.

DL

60*6

60*6

100*4

140*4

170*3 :grin:

170*1

adding some reps there.. man thats heavy..

chins

4

4

3

chins were super hard today.. i think cus my bis are still sore from bi day lol

lat pulldown

70*6

70*6

70*6

70*6

good progress here..

close grip cable row

90*6

95*6

100*4

100*4

big gains here..

1 arm db row

130*6

130*5

big gains here...

[Growth]

Good work mate. What is it about back day, the deads? the db rows? :grin:

[jono]

Good work mate. What is it about back day, the deads? the db rows? :grin:

all of it.. its all hard and takes a lot of mental effort..

[sponge]

great job man, great job

[Marcus]

Nice work mate. Does your back feel warmed up enough for deads? I usually do one set of 10 at 60kg, 1 x 12 @ 100kg, 1 x 6 @ 140kg, 1 x 3 @ 160, then into the failure stuff. A few more reps in the warmups seems to make the movement feel a whole lot easier when you go up.

[Ash]

Good work jono

[jono]

great job man, great job

thanks

[jono]

Nice work mate. Does your back feel warmed up enough for deads? I usually do one set of 10 at 60kg, 1 x 12 @ 100kg, 1 x 6 @ 140kg, 1 x 3 @ 160, then into the failure stuff. A few more reps in the warmups seems to make the movement feel a whole lot easier when you go up.

yeah i feel pretty good and warmuped up with all those light sets i do

[jono]

Good work jono

thanks man.

[jono]

fri

delts

mp

20*8

20*6

40*6

60*4

90*6

100*2 :grin:

90*4

db laterals

lbs

15*6

30*6

40*5

40*5

cable laterals

lbs

30*10

30*10

30*10

decided to do some more reps on the cables

tri

cg bench

60*8

60*6

80*4

90*4

90*4

pushdowns

lbs

120*10

150+15kg*5

150+15kg*5

150+15kg*5

150+15kg*4

bhind head 1 arm db ext

20*8

25*6

25*5

25*4

good progress on todays workout. dropped the rope exts. tris were super pumped after that. delts were super pumped too

[Growth]

Awesome MP mate! Great work all round.

[sponge]

MAN. you totally waste me on MP's, good job

[jono]

Awesome MP mate! Great work all round.

thanks man. felt pretty good today

[jono]

MAN. you totally waste me on MP's, good job

light weight baby.. :grin:

[deegee]

Good to see you keep improving

[Simo]

MP is looking mint, DB extentions too, i find that one difficult.

[Growth]

MP is looking mint, DB extentions too, i find that one difficult.

Have you tried the two hand behind the head extensions, theyre quite good, you can really get a good posture and isolate the tris well.

[deegee]

MP is looking mint, DB extentions too, i find that one difficult.

Have you tried the two hand behind the head extensions, theyre quite good, you can really get a good posture and isolate the tris well.

the two handed extensions have been a fav on mine for a while now ( i dont like cg bench)

[jono]

MP is looking mint, DB extentions too, i find that one difficult.

the db exts are hard.. but hit the tris well

[jono]

Good to see you keep improving

thanks man