back to basics

[Simo]

solid work there mate, hope it goes well at the chiro

[jono]

solid work there mate, hope it goes well at the chiro

thanks man

[Ash]

It looks like joining this new gym has been a very good move. I hope your chiro can work his magic (voodoo?) on you and get you back into it at 100%.

[jono]

It looks like joining this new gym has been a very good move. I hope your chiro can work his magic (voodoo?) on you and get you back into it at 100%.

lol. chiro is good.. and im sure SHE will lol

[jono]

fri

delt

mp

20*10

20*10

40*6

70*4

100*4 :grin:

100*3

db laterals

lbs

20*6

30*6

40*6

40*6

cable laterals

lbs

40*6

40*8 :grin:

40*8

tri

cg bench

60*6

60*6

80*4

95*4 :grin:

95*4

pushdown

lbs

120*8

150+20kg*6 :grin:

150+20kg*6

150+20kg*6

150+25kg*4 :grin:

1 arm db ext

lbs

25*8

30*6 :grin:

30*5

30*4

[Growth]

wow mate, your really hitting those MP's HARD! Nice. The rest of the workout looks prety damn good too!

[Simo]

that one arm ext is crazy strong, good mp too.

[Ash]

Yeah those MP are looking strong. Good work!

[deegee]

making some real good progress there, i look forward to seeing the next lot of pics

[jono]

to be honest with you all i would much rather be doing my heavy seated db press instead of MP.

im gonna change back to db work in a month or so.

duno when the next set of pics will be. it has been a little while since i posted some i guess

[jono]

btw yesterday i went to get my WOF, i needed a new tire.. so i just put on spare and passed :grin: not quite as bad as some of my mates who just swap a tire round lol :grin:

[sponge]

that was pretty lucky haha. good job on the increases, you must feel pretty good about it

[jono]

that was pretty lucky haha. good job on the increases, you must feel pretty good about it

thanks man.. yeah it felt pretty good :grin:

[Varven]

Solid Shoulder and tricep work Jono... dont drop MP just yet.. wait till you hit a plateau.. then use db work to stimulate further strenght.

[jono]

Solid Shoulder and tricep work Jono... dont drop MP just yet.. wait till you hit a plateau.. then use db work to stimulate further strenght.

i feel that dbs work my shoulders much better than a bb.i plan to drop the mp within the next month

[jono]

monday

leg day.. honestly before every leg day i have im always nervous lol.. waiting for leg day to start is like sitting on death row imo.

squats

60*6

60*6

100*4

120*4

145*4 :twisted:

145*4 :twisted:

150*4 :twisted: :twisted: LIGHTWEIGHT!!!!!!!! :rockout:

legpress

7pps*6

9pps*4

10pps*4 :grin: :twisted:

10pps*4 :grin: :twisted:

10pps*4 :grin: :twisted:

belt squat machine

60*6

82*6

89*6 :grin:

89*6 :grin:

standing 1 leg leg curl

20*6

25*6

25*5

25*4

lyin leg curls

50*6

50*6

notes:

the squats.. what can i say i was just like arggin blargin lightweight baby!!! , 150*4 solid ass f*ck reps.

legpress was heavy heavy.. honestly loading and unloading 10pps is much harder than actually legpressing 10pps.. lol.

belt squats were mint.

ham work.. was ok. i think next week im gonna drop the weights on ham work a bit and really hit that form 100%

[Ash]

150*4 :twisted: :twisted: LIGHTWEIGHT!!!!!!!! :rockout:

Great going man. These big increases are happening all the time.

the squats.. what can i say i was just like arggin blargin lightweight baby!!! , 150*4 solid ass f*ck reps.

:pfft: LOL - you slay me sometimes with your comments. I know that feeling only too well (ok not the 150kg squats but you know what I mean).....it's one of the reasons I keep going back to gym year after year.

[Big john]

Keep up the awsome progress Jono :dancing:

[jono]

150*4 :twisted: :twisted: LIGHTWEIGHT!!!!!!!! :rockout:

Great going man. These big increases are happening all the time.

the squats.. what can i say i was just like arggin blargin lightweight baby!!! , 150*4 solid ass f*ck reps.

:pfft: LOL - you slay me sometimes with your comments. I know that feeling only too well (ok not the 150kg squats but you know what I mean).....it's one of the reasons I keep going back to gym year after year.

thanks man. i really think ive got my squats going good right now.

:grin:

[jono]

Keep up the awsome progress Jono :dancing:

cheers man. really wanted to push those squats today.. and i did

[Varven]

Solid work on squats bro... I see 4 pps coming around soon

whats a belt squat btw

[jono]

Solid work on squats bro... I see 4 pps coming around soon

whats a belt squat btw

thanks man.. its a belt squat machine i told you guys about a while ago. allows very narrow stance

[Growth]

:clap: Awesome work buddy. Your really starting to nail those squats!!!! Your well on you way to 4pps. Good job!

[jono]

:clap: Awesome work buddy. Your really starting to nail those squats!!!! Your well on you way to 4pps. Good job!

:grin: yeah man .. 4pps must feel super heavy :grin: wonder what it will be like .. or more importantly i wonder what my legs will look like when i can squat that sort of weight !! :grin:

[Marcus]

Those squats are impressive bro. Looks like you are seeing that your squat increases are going hand in hand with your deadlift increases. Nice one!