back to basics

[Growth]

Workout looks good even though you seem not to be happy with it. Its good that your going to change up the bicep exercise, im thinking of going to EZ preachers instead of BB free.

[jono]

Workout looks good even though you seem not to be happy with it. Its good that your going to change up the bicep exercise, im thinking of going to EZ preachers instead of BB free.

i reall like the preacher now eh, i can get such a good contraction when i use it.

the chest workout was shithouse pretty much, no progress over last week.. need to eat more

[deegee]

Eat more jono?? I though t you were already just eating all day with only a break to go to the gym :pfft:

[jono]

Eat more jono?? I though t you were already just eating all day with only a break to go to the gym :pfft:

thats true :grin: but i need to EAT MORE!!! ARGHGHGH!! :twisted:

[jono]

thurs

back

*no deads today; re: hips

*no db rows today; same reason (my supporting leg takes a lot of weight)

i hope after taking these measures this week i will be back to full training next week.

weighted chins

10*4

12.5*3

12.5*3

12.5*3

great progress here

pulldown

90*4

90*6

90*6

90*5

90*4

90*4

90*4

man i destroyed those pulldowns.. vicious

close grip cable row

80*6

120*6

120*6

120*4

120*4

awesome progress on the cable rows too.

todays workout was good even tho it was modified. im gonna get some sort of joint supp too.

the mods ive made to this weeks workout are more precautionary than anything, better safe than sorry.

[deegee]

Good idea to take a bit of a rest for the hips. Thats a lot of sets on the pulldowns good work

[jono]

Good idea to take a bit of a rest for the hips. Thats a lot of sets on the pulldowns good work

'yeah the pulldowns felt very good eh

[Growth]

Nice workout mate. I got the nutralife 500mg power a while ago, now all joint/tendon related issues are gone. Really worth the money that stuff.

[jono]

Nice workout mate. I got the nutralife 500mg power a while ago, now all joint/tendon related issues are gone. Really worth the money that stuff.

thanks for the suggestion man.

[jono]

http://www.nzbb.co.nz/forum/viewtopic.php?t=824

^ new leg pics from today

[Varven]

Good shite on pull downs . Do you ever do them behind the neck ? Ive never done it but intending to try em soon.. lots of ppl seem to swear by it.

Time for new jeans after busting more quad growth ?

[jono]

Good shite on pull downs . Do you ever do them behind the neck ? Ive never done it but intending to try em soon.. lots of ppl seem to swear by it.

Time for new jeans after busting more quad growth ?

nah never done em bhind neck.

dont wear jeans, last pair i bought i could only wear for like 2 mnths lol

[jono]

fri

std db pr

20*8

30*8

40*8

50*6

75*5

75*5

75*4

getting those dbs into place is 1000% harder than pressing them, drains all my energy. last set took 5-6 attempts just to set them up!!

seated db laterals

lbs

*worked on form on these today, not that happy with last weeks

20*6

30*6

30*6

30*6

30*6

bhind back cable lateral

35*6

35*6

35*6

delt work was not bad, appart from the hellish nightmare ofd tryin to set up those dbs.

cg bench

60*6

60*6

80*4

110*4

110*4

very happy with cg today, felt much more solid.

pushdown

lbs

120*8

150+20kg*8

150+25kg*6

150+25kg*4

150+25kg*4

150+25kg*3

the change of grip is really workin well for me now

1 arm db ext

lbs

32.5*6

32.5*6

32.5*5

32.5*4

32.5*4

awesome progress here.

good workout

[Growth]

DB presses and CG bench look really good there. Getting the DB's into position is a major pita huh. Nice workout :grin:

[jono]

DB presses and CG bench look really good there. Getting the DB's into position is a major pita huh. Nice workout :grin:

thanks man. damn.. those dbs are hard to get into position.

[deegee]

Good dedication on setting up the DB's 5-6 times most people would have flagged it after 2-3 !!

[jono]

Good dedication on setting up the DB's 5-6 times most people would have flagged it after 2-3 !!

i was getting real mad eh, cus i know i can press them easy.

[jono]

monday

back to the office i go.. leg day baby.

squats

60*8

60*8

100*4

120*4

160*4

165*3 :twisted:

165*2 :twisted:

lp

7pps*4

10pps*6

10.5pps*5

10.5pps*5

10.5pps*3

:grin:

hacksquats

*damn i havnt done these is sooo long, i love them so today i basically went very light, this machine is totally new to me.. also no safetys on it yet.

.5pps*6

1pps*6

1.5pps*4

2pps*4

as you can see light weight, slow deep controlled reps, ass to ankles. im gonna work my way back into these slow. should be awesome!!!!!

standin 1 leg leg curl

25*6

25*6

25*6

25*6

lying leg curl

45*7

45*7

45*6

gains on everything today. not bad after taking a week off. im gonna really thrash it from here on in.. awesome workout!!

[deegee]

Well done on the gains, solid workout

[jono]

Well done on the gains, solid workout

thanks man

[Growth]

Thats a nice workout if ever i did see one jono. Awesome work, especially considering the week off!! Well done.

[jono]

Thats a nice workout if ever i did see one jono. Awesome work, especially considering the week off!! Well done.

thanks, the 5kg on the squat felt good

[jono]

tues

incl db press

lbs

30*6

40*6

40*6

65*6

100*3 // 45.5kg

100*2

decided damn im sick of a shit chest workout last 2 wks, im gonan go 4 the 100's baby.. damn they were HEAVY :grin: :twisted:

flat db press

lbs

85*5

85*5

85*4

solid here.

dips

20 :grin:

15

15

progress on dips over last couple weeks, as you can see they are hella easy. waiting for closer bars to add weight :grin:

seated preacher ez bar curls

*1st time i done these

(weight added per side of bar)

5*8

5*8

10*6

10*6

15*4

damn i really like these eh, i think i get better workout here than with the standing bb curls, its super strict.

db preachers

lbs

37.5*6

37.5*4

37.5*4

nice progress here..

db hammers

*form work again

lbs

35*7

35*6

30*7

damn.. bis were super pumped at the end of that..

also a funny thing happened, one of my mates said damn dude can tou touch ur elbows in front of you? i tried, nah.. not even close :grin: haha chest too big

[deegee]

good to see the gains coming again

[Growth]

one of my mates said damn dude can tou touch ur elbows in front of you? i tried, nah.. not even close :grin: haha chest too big

:shock: wow jono, you must be looking HYUGE right now, whats your weight at now?

Nice workout. Awesome work on the incline DBs, Very strong.