back to basics

[Peachy]

Feeling better today 8)

training tonight should be good :nod:

Getting all my eats in :nod:

Good to see you are feeling better!!! :grin: I'm so jealous :evil:

[jono]

Great commitment Jono - may find you develop a bit quicker having had the break. Look forward to more developments.

What nutro plan are you following? or are you doing the "see food food I eat it" plan?

In the past i have had a more lax diet.. e.g: eat everything.. but it ended up not doing me much good to be honest.

Here is a spreadsheet i posted a few pages back.. right now its pretty much the same apart from i have swapped out meal 2 & 3 rice for oats.. seems to agree with me more.

To be honest i never was any sort of expert.. i just ate all the protien i could get my hands on, and filled up what little space i had left with carbs..

I eat a lot of tuna cos its cheap and easy to get down at the office..

Suggestions?

Lol I like how you have included seconds in the timing of your meals :grin:

:grin: :grin: :pfft:

German like efficiency

[jono]

Feeling better today 8)

training tonight should be good :nod:

Getting all my eats in :nod:

Good to see you are feeling better!!! :grin: I'm so jealous :evil:

:nod: :nod:

Just waiting for that workout to roll around so i can get on with things

[jono]

Tuesday

I went into this workout with serious doms in my tris from the weekend.

Incline Db PRess

30 x 3 :twisted:

30 x 2 :twisted:

24 x 5

f*ck yes! coming back! before my week off i couldnt even press the 30's at all!! as i took them off the rack i was like shit they feel heavy.. but no worries!!! will work on them for couple weeks now :grin: :nod:

Flat Db Press

24 x 3

24 x 3

24 x 3

Dips

6

4

4

BB curl

28 x 6

28 x 6

28 x 4

Db hammer curls

14 x 10 wtf too light! :grin:

18 x 4 :twisted:

18 x 4 :twisted:

14 x 6

awesome workout,.. 8)

[steak]

Good work on coming back and getting good gains :clap:

[jono]

Good work on coming back and getting good gains :clap:

Thanks! that was a 6KG jump in DB's for the inclines.. :grin: :grin:

[startinfromscratch]

nice progression man!! :clap:

[jono]

nice progression man!! :clap:

im stoked with that :nod:

[startinfromscratch]

nice progression man!! :clap:

im stoked with that :nod:

im "playing" with the 30s myself, though on flat.. cant wait for the day i reach for 35's or 40's!

[rose]

f*ck yes!

Nice plateau busting man :nod:

[jono]

nice progression man!! :clap:

im stoked with that :nod:

im "playing" with the 30s myself, though on flat.. cant wait for the day i reach for 35's or 40's!

that day will come for us both very soon!!

It will feel great once I am repping the 40 +'s again :nod:

8)

[jono]

f*ck yes!

Nice plateau busting man :nod:

thanks

[Specter]

Great work with the dumblls bro :nod:....those weights are really getting up there! Good Shit!

[jono]

Great work with the dumblls bro :nod:....those weights are really getting up there! Good Shit!

thanks bud. i was really suprised that the extra 6kg didnt feel much heavier once i pressed it.

bring on deadlifts today is all i can say :nod:

[jono]

My wife has had the flu and now i am just starting to get it despite my best efforts :roll: :cry:

[startinfromscratch]

40 +'s again :nod: 8)

ha, 35's will be a pb for me lol! what were you db pressing before your hiatus?

My wife has had the flu and now i am just starting to get it despite my best efforts :roll: :cry:

bugger! vitamins, lotsa food man! drown that shit in macros! :grin:

[jono]

40 +'s again :nod: 8)

ha, 35's will be a pb for me lol! what were you db pressing before your hiatus?

My wife has had the flu and now i am just starting to get it despite my best efforts :roll: :cry:

bugger! vitamins, lotsa food man! drown that shit in macros! :grin:

Was using the 45's on incline 4 years ago :nod:

yeah im eating and drinking water like fucking crazy! :grin: :grin:

[Peachy]

My wife has had the flu and now i am just starting to get it despite my best efforts :roll: :cry:

Awwww sux man I know how you feel :cry: Hope you feeling better soon :nod:

[Old Bull]

bring on deadlifts today is all i can say :nod:

Brings Tears to a Mans Eyes :clap: :clap: :clap: :clap:

[jono]

My wife has had the flu and now i am just starting to get it despite my best efforts :roll: :cry:

Awwww sux man I know how you feel :cry: Hope you feeling better soon :nod:

Feeling worse than yesterday today.. but its all good!! too much work on to stop anything! :nod:

[jono]

bring on deadlifts today is all i can say :nod:

Brings Tears to a Mans Eyes :clap: :clap: :clap: :clap:

:nod: :nod: dont worry OB - the spirit of the house lives on within me :pfft:

[jono]

Thursday

Lat pulldown

60 x 6

66 x 6

66 x 6

66 x 4

Deadlifts

100 x 4

130 x 2

135 x 0

100 x 4

cable row

72 x 8

72 x 8

78 x 4

78 x 4

db row

38 x 8

38 x 8

38 x 8

bb row

60 x 6

60 x 6

60 x 6

Felt very strong this workout - deads were very solid - got the 135 about 20cm off the ground. db rows felt very light.. those dbs are the max in this gym.. so banged out some bb rows.. next time i will hit the bb rows then dbs..

im the only one ive ever seen doing DL in the gym.. one other did em.. but they were bouncing em off the floor almost.. not dead lifting...

[jono]

had the flu all weekend. that was fun!! :roll:

got in all my eats and fluids..

Leg training is tonight - depending on how i feel i will either hit em or not.. see at the time (around 9 pm)

:nod: :pray: :pray:

[jono]

Didnt train legs yesterday due to flu - feeling considerably better today.

Roll on todays workout..

On another note i have cut out the milk from my protien shakes as it was making me feel bloated as f*ck.. straight to water + powder now. Seems to be ok, eatme is great stuff.

\:D/

[rose]

had the flu all weekend

Man flu or actual flu? :pfft: