back to basics

[jono]

Still Stuck in the Office?

not for long mate 8)

[jono]

Thurs

Deads

120 x 4

BB row

50 x 8

50 x 8

50 x 8

DB row

38 x 8

38 x 8

38 x 8

Pulldown

54 x 8

54 x 8

54 x 8

Some light training last night. Another workout coming today to get back into things. Then next week 8)

[jono]

Incl Db press

30 x 6

30 x 4

30 x 2

Flat db press

24 x 6

24 x 4

24 x 2

Dips

6

4

4

bb curls

28 x 8

28 x 6

28 x 4

db hammers

18 x 8

18 x 6

18 x 4

[rose]

I hope the job is worthy of a sad face. Good to see you're back 8)

[jono]

I hope the job is worthy of a sad face. Good to see you're back 8)

thanks boss.

sometimes other things > working out.

In the end - you get there :nod:

[rose]

sometimes other things > working out

Gosh you must have a much better job than me or the 'other things' you mention aren't work :doh: Oh hang on, I don't work out. I train 8)

[jono]

sometimes other things > working out

Gosh you must have a much better job than me or the 'other things' you mention aren't work :doh: Oh hang on, I don't work out. I train 8)

8)

[jono]

Deads

140 x 4

140 x 4

BB row

60 x 8

80 x 4

80 x 4

cg cable row

78 x 6

78 x 6

78 x 6

pulldown

60 x 6

60 x 6

60 x 6

deads were very strong :clap:

[steak]

Jonos back!...nice one bro

[rose]

How's your quest to reveal abs turning out? You still swimming? Are you pieting or dieting? :grin:

[jono]

How's your quest to reveal abs turning out? You still swimming? Are you pieting or dieting? :grin:

:grin: going well so far. :grin: looking a bit leaner

hit up some cardio 3/4 times a week. not doing the swimming right now.

normally some treadmill/xtrainer.

[jono]

Jonos back!...nice one bro

:grin: :grin: thanks mate

[jono]

seated db press

24 x 6

24 x 6

24 x 6

db laterals

14 x 6

14 x 6

14 x 6

front raise

14 x 6

14 x 6

14 x 6

pushdown

stack x 6

stack x 6

stack x 6

1 arm db ext

6 x 6

6 x 6

6 x 6

1 arm cable ext

12 x 8

12 x 8

12 x 8

bench dips

bw +30kg x 10

bw +30kg x 10

bw +30kg x 10

nice workout to end the week on.

i got some legs today.. sqawts!!!!!!!!

[steak]

Give em heaps!

[jono]

have had an inner ear virus all week.

dizzy and bad balance isnt good for squats!! :grin:

Will be aiming to be sweet for next monday for em.

Have gotten all meals in.

[steak]

have had an inner ear virus all week.

dizzy and bad balance isnt good for squats!! :grin:

Will be aiming to be sweet for next monday for em.

Have gotten all meals in.

bad shit when you get crook eh bro...good work on gettin the tucker in though

[rose]

Get well soon 8)

[jono]

Squats

120 x 2

100 (4 x 4)

Legpress

7pps (4 x 4)

Lunges

4sets walking gym

[steak]

Squats

120 x 2

100 (4 x 4)

Legpress

7pps (4 x 4)

Lunges

4sets walking gym

good your back into bro...dumbells or bb for the lunges?

[jono]

Squats

120 x 2

100 (4 x 4)

Legpress

7pps (4 x 4)

Lunges

4sets walking gym

good your back into bro...dumbells or bb for the lunges?

dbs mate. work that grip too :nod:

legs are feeling into today!!

[rose]

All better? 8)

[jono]

All better? 8)

100%

[jono]

incl db press

30 4x4

flat db press

24 4x4

dips

4 x 4

bb curls

32 4x4

db hammers

18 4 x 4

[jono]

****no deads legs/low back still doa

bb row

70 2x4

80 1x4

pulldown

72 4x4

cable row

84 4x4

db row

38 4x4

[rose]

legs/low back still doa

:-s