back to basics

[steak]

Interesting vid dude :nod:

Keep up the good work

[jono]

Interesting vid dude :nod:

Keep up the good work

Sure thing boss :grin:

[startinfromscratch]

Front squats

65 x 6

65 x 6

65 x 4

go the fronts!! 8)

[jono]

Front squats

65 x 6

65 x 6

65 x 4

go the fronts!! 8)

Front Squats 8) 8)

[jono]

Tuesday

Incline DB

30 x 0 :evil: these are the next dbs up from 24.. just a bit too much.

24 x 8

24 x 6

24 x 4

24 x 4

Flat Db press

24 x 4

24 x 3

24 x 3

Dips

8

6

6

4

Db fly

10 x 8

10 x 8

BB curl

30 x 8

30 x 6

30 x 6

Db hammer curls

14 x 12

14 x 10

14 x 8

Tris had serious doms from sundays workout.. still killed it on chest so that was fucking awesome.

Was feeling really good on all the chest stuff.. im gonna keep trying those 30's till i get em.. 6kg jump :evil:

I killed it on the hammer curls.. man what a pump

[Mr_Krabs]

Was feeling really good on all the chest stuff.. im gonna keep trying those 30's till i get em.. 6kg jump :evil:

Damn that is an annoyingly large gap, thatd pretty much be like throwing an 15kg on your BB bench, Dont know many that would attempt throwing that much extra on top of their current max. Keep pushing it though itll be that much sweeter when you get them :nod:

[jono]

Was feeling really good on all the chest stuff.. im gonna keep trying those 30's till i get em.. 6kg jump :evil:

Damn that is an annoyingly large gap, thatd pretty much be like throwing an 15kg on your BB bench, Dont know many that would attempt throwing that much extra on top of their current max. Keep pushing it though itll be that much sweeter when you get them :nod:

A little... i just to say arggarggghhingblarrgg a few times and in a few weeks those dbs will be all good :grin: :grin:

:pray: :pray:

[poos_n_wees]

Good work Jono.. numbers are creeping up every week :nod:

[jono]

Good work Jono.. numbers are creeping up every week :nod:

Thanks. I hope i can keep the progess coming at a reasonable rate.

Luckily for me i have an office where i can surround myself with huge containers of food :grin: :grin:

[jono]

my old old training log can be found here:

(you need to login to view)

http://www.fortified-iron.com/forum/index.php?showtopic=10384

Just was browsing through it .. interesting to see old workouts!

[jono]

Friday

Seated Db Press

24 x 0

22 x 6

22 x 6

22 x 4

22 x 4

Seated MP

45 x 5

45 x 5

45 x 4

45 x 4

Seated DB raise

14 x 6

14 x 6

14 x 6

14 x 6

:grin:

Cg bench

50 x 6

55 x 4

55 x 4

Pushdown

60 x 7

60 x 6

60 x 5

2 arm db ext

14 x 8

14 x 8

14 x 7

1 arm db ext

5 x 6

5 x 6

5 x 6

[jono]

Sunday

Morning weight 85.4kg

[jono]

Sunday

Wanted to do something a bit different today:

#1 work on my front squat bar control

#2 increase volume of squats

#3 do direct ham work - something i havnt done in 4 years :cry:

Squats

110 x 5

110 x 3

110 x 3

80 x 8

80 x 8

80 x 8

Front squats

40 x 8

40 x 8

60 x 6

60 x 6

60 x 6

Fronts went well - took a bit of weight off and focused on getting that bar right, once i get that right im away laughing.

No legpress today - instead hams!

Lying leg curl

18 x 10

24 x 10

30 x 10

34 x 10

42 x 8

42 x 6

42 x 6

Hams are pumped up and numb. :grin: :grin:

I hate hamstring DOMS.. now i just wait for it :twisted:

[jono]

as predicted.. i need a wheelchair today due to hams :pale:

[Specter]

as predicted.. i need a wheelchair today due to hams :pale:

good workout bro...yeah..I trained my legs yesterday..resting up today and feeling it a bit..but reckon it will hit me like a sledgehammer tommorow...looking foward to it...not! :roll:

[jono]

as predicted.. i need a wheelchair today due to hams :pale:

good workout bro...yeah..I trained my legs yesterday..resting up today and feeling it a bit..but reckon it will hit me like a sledgehammer tommorow...looking foward to it...not! :roll:

yeah takes a couple days to cripple ya..

was funny.. doing squats i could feel the doms in my shoulders from shoulder day too lol.. :twisted:

loving it 8)

[Mr_Krabs]

was funny.. doing squats i could feel the doms in my shoulders from shoulder day too lol.. :twisted:

loving it 8)

A bit of shoulder DOM swelling is very useful for holding the bar up on the front squats :pfft:

[jono]

was funny.. doing squats i could feel the doms in my shoulders from shoulder day too lol.. :twisted:

loving it 8)

A bit of shoulder DOM swelling is very useful for holding the bar up on the front squats :pfft:

im noticing as my delts gain their size back i can feel it makes front squats better :grin:

[Old Bull]

as predicted.. i need a wheelchair today due to hams :pale:

Know how you feel jono, 4 years away ouch

[jono]

as predicted.. i need a wheelchair today due to hams :pale:

Know how you feel jono, 4 years away ouch

:grin:

Yeah it is kinda funny eh.. yesterday i was shuffling around like an old man

[jono]

taking this week off - (if i can keep myself outa the gym :grin: )

[Luigi]

taking this week off - (if i can keep myself outa the gym :grin: )

a whole week!!! tut tut , get back in the gym!

[jono]

taking this week off - (if i can keep myself outa the gym :grin: )

a whole week!!! tut tut , get back in the gym!

:grin: its all good.

dont you worry .. 6mths time.. ill be knocking on 100kg's door 8)

[rose]

Slacker 8)

[jono]

Slacker 8)

never :grin:

Have spent the last week coping with stag party duties for mates etc. 8) 8) 8) 8)

Monday is legs baby 8)