back to basics

[jono]

looking huge!!!! Very impressive! :shock:

Your growth is outstanding!

:clap:

I agree you have really made some huge gains, look forward to seeing your pics for the final set of the board competition

thanks man

[Growth]

Wow, shoulders look like they are really comming along nicely. Cant wait to see a full range of poses for the comp.

[jono]

Wow, shoulders look like they are really comming along nicely. Cant wait to see a full range of poses for the comp.

shoulders have grown slightly i guess. still far too small tho

[jono]

back

well .. good old back workout baby

dl

60*6

60*6

100*6

150*4

185*1 *hips were bothering me so i didnt push it any further.

weighted chins

+10kg*4

+10kg*3

+10kg*3

+10kg*3

pulldown

85*6

85*6

85*6

90*4

90*4

close grip cable row

80*6

120*4

120*4

120*4

1 arm db row

lbs

150*5

150*5

animal.. killed last weeks numbers. only thing is i could of got some more reps on the dl but hips were not feeling 100%.. so i stopped the dls. hope they feel better next week

[Growth]

Evil looking workout there mate. Heavy all round.

[jono]

Evil looking workout there mate. Heavy all round.

thanks man. adding weight to chins has been pretty damn good.. seem to be able to keep the reps.

[Growth]

Yeah thats what i find, adding 10 odd kilos doesnt really affect the reps at all.

[deegee]

Nice workout still piling the weight on, hope the hips come right, is it a pain in the joint area?

[jono]

Nice workout still piling the weight on, hope the hips come right, is it a pain in the joint area?

yep. i think its from all the increased weight on dl/squats.

[jono]

fri

seated db press

20*8

30*8

40*6

50*6

75*4

75*5

75*4

seated db laterals

20*6

30*6

40*6

40*4

bhind back cable lateral

lbs

35*6

35*6

35*6

cg bench

60*6

60*6

80*4

110*3

110*3

pushdowns

*changed my grip on these

lbs

120*12

150+30*4

150+30*4

150+30*4

150+20*6

150+20*4

1 arm db ext

lbs

32.5*4

32.5*4

30*4

30*4

*decided im gonna start getting up a bit earlier to get another meal in.

[Growth]

Nice workout mate.

*decided im gonna start getting up a bit earlier to get another meal in.

lol, im sure you would stay awake all night to eat if you could :pfft:

[jono]

Nice workout mate.

*decided im gonna start getting up a bit earlier to get another meal in.

lol, im sure you would stay awake all night to eat if you could :pfft:

its all about the food man. you shoudl know that by now.

gota eat it, no way round it

[jono]

im not training today, simply to rest my hips. dont want to get an injruy that will last a long time. walking around today (after been to chiro) can feel hips are sore.

1st day off ive had in months

[Growth]

Good choice. Better to rest it than to develop it into a cronic injury. How many exercises would have been effected by it? Perhaps you still could have got something in, or rearranged your schedule so that you could still do a workout.

[jono]

Good choice. Better to rest it than to develop it into a cronic injury. How many exercises would have been effected by it? Perhaps you still could have got something in, or rearranged your schedule so that you could still do a workout.

basically my whole leg training/dls effect it.

i think its from all the increase in weights on squats/dl/legpress. those 3 are the main culprits.

i could go in and do some sort of half ass leg workout, but i would rather just totally rest hips up and come back next week and smash some prs with the most horrifyiingly brutal leg workout ever!! im gonna start doing hacks again

[waldo]

Have you ever thought that maybe your glutes/quads/hammies are getting too strong at the expense of the smaller muscles underneath? Just a thought, as hip joints are similar to shoulders...in that they are 'ball n socket' type arrangements. So many people experience shoulder pain as delts get strong at the exense of the little rotator muscles like supraspinatus. Same thing can happen for the hips, when little smaller rotator muscles like glute medius and piriformis don't get as strong as the bigger superficial muscles, and consequently don't fire properly.

Just a thought, food for thought! I also may be entirely wrong....damn internet diagnosis!

[jono]

Have you ever thought that maybe your glutes/quads/hammies are getting too strong at the expense of the smaller muscles underneath? Just a thought, as hip joints are similar to shoulders...in that they are 'ball n socket' type arrangements. So many people experience shoulder pain as delts get strong at the exense of the little rotator muscles like supraspinatus. Same thing can happen for the hips, when little smaller rotator muscles like glute medius and piriformis don't get as strong as the bigger superficial muscles, and consequently don't fire properly.

Just a thought, food for thought! I also may be entirely wrong....damn internet diagnosis!

to be honest i have no idea, but i think it would be more simple than that.. eg: more weight on the joints than they are used to

[deegee]

jono, do you ever get clicking or similar from one or both of your knees when doing squats? I seem to have developed this recently in one knee, no pain or discomfort. Just hope it is not th first stage of an injury, never had this before.

[jono]

jono, do you ever get clicking or similar from one or both of your knees when doing squats? I seem to have developed this recently in one knee, no pain or discomfort. Just hope it is not th first stage of an injury, never had this before.

nope. no clicks or any knee pain at all.

[Marcus]

Deegee: Do you go ass to grass with your squats? My knees used to click as well until I started squatting this way. I actually found that squatting deeper put less stress on my knees.

Jono: maybe look at using a belt?

[deegee]

Deegee: Do you go ass to grass with your squats? My knees used to click as well until I started squatting this way. I actually found that squatting deeper put less stress on my knees.

Jono: maybe look at using a belt?

I do go down low, I might have to pull some of the weight off and just really look at my form, though there is no pain or anythin the clicking is annoying

[jono]

Deegee: Do you go ass to grass with your squats? My knees used to click as well until I started squatting this way. I actually found that squatting deeper put less stress on my knees.

Jono: maybe look at using a belt?

how would using a belt stop my joints from being crushed ??? my lower back is fine. its the actual hip joint that is the prob

[Marcus]

I just find it holds everything together. No harm to give it a try but up to you man.

[jono]

I just find it holds everything together. No harm to give it a try but up to you man.

i really dont see how it would help eh

[jono]

tues

incl db press

30*8

40*6

40*6

60*6

97.5*4

97.5*3

97.5*3

flat db press

85*5

85*4

85*4

dips

15

15

14

bb curl

bar+22*6

bar+22*6

bar+39.5*4

bar+39.5*4

*bb curls were so shitty today. im gonna drop them from routine for ezbar preachers

db preacher

lbs

35*8

35*6

35*5

35*5

db hammers

lbs

42.5*3

*not happy with my form on these at all, so im gonna hit up some more form for this ex.

30*7

30*10

30*8