back to basics

[rose]

:pfft: I wasn't asking to BUY it! Give it to me. Or I'll just take it off you homeless 8)

OK now I'm taking the shoes too. You homeless people need to learn some spect for the people in da hood mon :pfft:

[startinfromscratch]

Monday

Squats

115 x 4

115 x 4

115 x 4

:x :x :twisted:

Front squats

80 x 4

80 x 4

60 x 6

:x :x :twisted:

Legpress

7 plates/side x 6

7 plates/side x 4

7 plates/side x 4

lightweight baby!! :x :x :x squat is up 5kg, frontsquat is up 10kg.. fucking apple power baby!! :pfft:

awesome leg workout.. the best yet. the bar felt like it was made of air on the squats. :grin:

i am jealous much of your leg strength bro. fucken awesome!

[jono]

Monday

Squats

115 x 4

115 x 4

115 x 4

:x :x :twisted:

Front squats

80 x 4

80 x 4

60 x 6

:x :x :twisted:

Legpress

7 plates/side x 6

7 plates/side x 4

7 plates/side x 4

lightweight baby!! :x :x :x squat is up 5kg, frontsquat is up 10kg.. fucking apple power baby!! :pfft:

awesome leg workout.. the best yet. the bar felt like it was made of air on the squats. :grin:

i am jealous much of your leg strength bro. fucken awesome!

lol thanks

i will feel much better when i am back at my old strength levels 8)

i especially want to get that front squat up to 100kg as quickly as i can. :x

[steak]

ahh the ole apple trick is proving its worth eh 8) Glad its working for ya....good work...keep it up bro :clap:

[jono]

ahh the ole apple trick is proving its worth eh 8) Glad its working for ya....good work...keep it up bro :clap:

8) 8) yeah it sure it mate.

thanks.

[CokeBottle]

love the self control... ur awesome!..... :grin:

if only you could bottle up that self control and send me some :cry:

[teamfatboy]

Monday

Front squats

80 x 4

80 x 4

60 x 6

:x :x :twisted:

awesome leg workout.. the best yet. the bar felt like it was made of air on the squats. :grin:

i am jealous much of your leg strength bro. fucken awesome!

lol thanks

i will feel much better when i am back at my old strength levels 8)

i especially want to get that front squat up to 100kg as quickly as i can. :x

Race ya, Jono :nod: :grin: :shock:

[jono]

love the self control... ur awesome!..... :grin:

if only you could bottle up that self control and send me some :cry:

thanks coke. :nod:

its homebrew - anyone can make there own 8)

[jono]

i am jealous much of your leg strength bro. fucken awesome!

lol thanks

i will feel much better when i am back at my old strength levels 8)

i especially want to get that front squat up to 100kg as quickly as i can. :x

Race ya, Jono :nod: :grin: :shock:

you are on mate.

8)

[jono]

Tuesday

Incl db press

30 x 5

30 x 4

30 x 2

Flat db press

30 x 3 :x

24 x 6

24 x 5

24 x 3

Dips

8

6

5

Pretty good chest workout.. managed to get a set of 30's on flat.. that was pretty cool.. after a few weeks of getting full sets on both flat and incline i will start eyeing those 34's :grin:

bb curls

32 x 6

32 x 5

32 x 3

db hammers

22 x 8

22 x 6

22 x 6

huge pumps in the chest and arms (both bis and tris).. rediculous stuff here.

\:D/

[teamfatboy]

i especially want to get that front squat up to 100kg as quickly as i can. :x

Race ya, Jono :nod: :grin: :shock:

you are on mate.

8)

Jeez, glad I picked front squats and not biceps - nice work with the hammer curls! :clap:

[jono]

Race ya, Jono :nod: :grin: :shock:

you are on mate.

8)

Jeez, glad I picked front squats and not biceps - nice work with the hammer curls! :clap:

thanks man.

[Luigi]

going good mate whats the weight at ?

[Daniil]

Great training as usual Jono 8) What exercises do you perform for rear deltoids?

[jono]

going good mate whats the weight at ?

just under 90kg :nod:

[jono]

Great training as usual Jono 8) What exercises do you perform for rear deltoids?

not giving them any direct work atm - all back movements seem to keep them growing.. (for now)

[jono]

Thursday

im going to start doing 2 different back workouts now - a & b. both will have deads and pullups. one will then have 2 x cable ex, the other will have bb & db rows. also for workout a i will be doing some more reps and sets with the deads while for b i will be going heavier and less reps..

Deadlifts

120 x 4

120 x 4

120 x 4

Huge pump after this .. geez.

Pullups

4

4

4

Lat pulldown

72 x 6

72 x 6

72 x 6

Cable row

78 x 8

84 x 4

84 x 4

huge pump in the back after this workout.. :x

[steak]

Go "the pump" :clap:

[startinfromscratch]

im going to start doing 2 different back workouts now - a & b. both will have deads and pullups. one will then have 2 x cable ex, the other will have bb & db rows. also for workout a i will be doing some more reps and sets with the deads while for b i will be going heavier and less reps..

i used to split back into 2, really good idea bro.

'the pump is like coming' :grin: :pfft:

[Daniil]

Jono, why do you do Deadlifts in the beginning?

[jono]

im going to start doing 2 different back workouts now - a & b. both will have deads and pullups. one will then have 2 x cable ex, the other will have bb & db rows. also for workout a i will be doing some more reps and sets with the deads while for b i will be going heavier and less reps..

i used to split back into 2, really good idea bro.

'the pump is like coming' :grin: :pfft:

yeah we will see how things go. i have always done back in one hit before.

[jono]

Jono, why do you do Deadlifts in the beginning?

because i am the most fresh then.. and deads require 110%

[jono]

Saturday

delts have been taking a beating recently with the heavy chest work and heavy delt work .. so decided to cut the volume today.

in the past i would of continued training till injured.. but now i am changed 8)

DB press

24 x 6

24 x 6

24 x 6

24 x 6

Seated Laterals

14 x 10

14 x 10

14 x 10

Pushdown

different station

48 x 8

48 x 8

54 x 8

54 x 8

Rope pushdown

48 x 8

48 x 8

48 x 8

1 arm rope pushdown

12 x 8

12 x 8

12 x 8

switching up the tri ex. really smashed that outer head..

[jono]

Cardio

Did 20mins HIIT after sat workout.

Did 40mins on Sunday

[jono]

BW

90kg 8)