back to basics

[jono]

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.

personally i find the 1 arm version is much much better. you can get much bigger rom, and i like the fact you can work each each seperatly

[jono]

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)

never liked the 2 arm version myself, 1 arm i love tho

[deegee]

As long as your tri's get big it doesnt matter how you get there! Big triceps look really good and give your arm its size

[jono]

As long as your tri's get big it doesnt matter how you get there! Big triceps look really good and give your arm its size

yeah big tris = big arms

[Simo]

yeh the one arm i find better too, can concentrate better i think. And arent tri's suppsosed to be like 60% or more of the look of the arm

[jono]

yeh the one arm i find better too, can concentrate better i think. And arent tri's suppsosed to be like 60% or more of the look of the arm

tri is like 2/3 of the arm size

[jono]

monday

legs

squats

60*6

60*6

100*4

120*4

140*4

140*4

140*4

3 good solid sets here. good progress. a whole new set.

legpress

5pps*6

7pps*4

10pps*4 ... super super super heavy .. damn

9pps*5

9pps*4

9pps*4

legpress felt super heavy today .. mayb cus of the extra set of squats

belt squat machine

55*6

75*6

82*6

87*3

big big progress here..

1 leg standing leg curl

15*6

20*6

25*4

30*4

big big gains here..

lying leg curl

50*6

50*4

did some reverse hypers to keep the back feeling minty fresh :grin:

thats all folks

[Growth]

Looking good mate, hitting 140 for 3 solid sets is great work. Keep it up!

[jono]

Looking good mate, hitting 140 for 3 solid sets is great work. Keep it up!

thanks man.

[deegee]

I'm not surprised 10pps felt heavy, that much weight is heavy!

[jono]

I'm not surprised 10pps felt heavy, that much weight is heavy!

lol. 10pps is nothing! :grin:

[jono]

tues

chest

incl db press

lbs

20*6

30*6

40*6

60*6

85*6

85*4

85*4

good gains here..

flat db press

80*4

80*4

80*3

big gains here..

weighted dips

i didnt even try to add weight today.. trying to keep that shoulder ok

bw*6

bw*8

bw*8

bis

bb curls

bar+22*6

bar+22*6

bar+37*4

bar+37*4

:grin: lightweight baby :grin: good gains here

1 arm db preacher

lbs

30*7

30*6

30*6

o.k gains here........

db hammers

lbs

40*4

40*4

30*6

30*6

got the 40s for some solid reps today.. great progress

[Growth]

Good to see your getting the volume up mate. What sort of niggle has your shoulder got?

[jono]

Good to see your getting the volume up mate. What sort of niggle has your shoulder got?

bars are too wide to do dips with weight. getting new dipping bars soon apparantly

[sponge]

GJ on the gains you're always going up well done again

[jono]

GJ on the gains you're always going up well done again

thanks man

[Ash]

Nice work jono - keep it going!

[deegee]

gaining well there, good to see.

[jono]

thanks guys

[Growth]

bars are too wide to do dips with weight. getting new dipping bars soon apparantly

It is sore in where the pec connects to the arm?

[jono]

bars are too wide to do dips with weight. getting new dipping bars soon apparantly

It is sore in where the pec connects to the arm?

feels like its sore almost @ collar bone somehow

[jono]

thurs

back

dl

60*6

60*6

100*4

150*4

170*1 *** right hip/pelvis area not feeling right so i stopped here. this may also of been the reason why my legpress was so hard this week. i got chiro on monday, ill get my hips etc check out

chins

4

4

4

3

lat pulldown

80*5

80*4

80*4

gains here

close grip cable row

80*6

100*8 :grin:

100*8

100*6

man those were LIGHT BABY :grin:

1 arm db row

lbs

140*4 :grin: ///64kg

140*4 :pfft:

140*4 :pfft:

once again.. light

apart from the hip thing it was pretty sweet...

[Growth]

Strong looking workout there mate, get that chiro to give you the ok then kill em next week!!

[deegee]

looking good there making nice progress, hope eveything checks out ok with the chiro

[jono]

thanks guys