back to basics

[jono]

good to see the gains coming again

yeah .. good old gains :grin:

[jono]

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.

lol.. it also has a lot to do with my narrow shoulders. however i used to be able to do it!!

weight right now is like 107/108kg

yeh the workout was a good one, im looking forward to getting some more reps with those 100's next week

[Growth]

Shit your weight is awesome. Keep it up!

[jono]

Shit your weight is awesome. Keep it up!

thanks man. im starting to eat more food now eh. .. damn food!!!!!!!!

[deegee]

108kg! :shock: you have really packed on the k's at a fantastic rate, good job how many gms of p/c/f are you taking in a day now?

[jono]

108kg! :shock: you have really packed on the k's at a fantastic rate, good job how many gms of p/c/f are you taking in a day now?

lol thanks man.

to be honest i have no idea how many calories, fats etc im taking in.. and i really dont care. i never measure anything etc..

basically i have tons of everything, tons protien, tons of carbs, a bunch of fats.. in every meal apart from i try to limit fats before @ directly after workout. for all my meals i eat until i feel sick. then 2hrs later i do it all again.

currently around 8/9 meals a day

[Ash]

Some things never change - I see you're still hammering your workouts into the ground.

45.5 for inclines? That's a very decent jump in weight. Nice going!

[jono]

Some things never change - I see you're still hammering your workouts into the ground.

45.5 for inclines? That's a very decent jump in weight. Nice going!

thanks man. will your journal have updates now ?

[Ash]

thanks man. will your journal have updates now ?

It will as soon as I get my butt back to gym. I'm working through another flare-up of my lower back injury.

[jono]

thanks man. will your journal have updates now ?

It will as soon as I get my butt back to gym. I'm working through another flare-up of my lower back injury.

damn that sucks man. take it easy

[Varven]

108 kg Nice !

I think youll easily hit about 120 - 140kg on this Bulk.... !

[jono]

108 kg Nice !

I think youll easily hit about 120 - 140kg on this Bulk.... !

lol. no way man. thats insane weight.

[deegee]

108 kg Nice !

I think youll easily hit about 120 - 140kg on this Bulk.... !

lol. no way man. thats insane weight.

I dont know! keep going like you are and you will get there

[Varven]

Add in a another 3 years of juicing and Hgh... tadaa... we have another BigKiwi/R.C. - Jono at 140kg LEAN :shock: !!

Heh can I be your friend when your famous :grin:

[jono]

Add in a another 3 years of juicing and Hgh... tadaa... we have another BigKiwi/R.C. - Jono at 140kg LEAN :shock: !!

Heh can I be your friend when your famous :grin:

who said anything about juicing ?

i will never be that big

[jono]

thurs

back

dl

60*6

60*6

100*4

140*4

180*2

just easing my hips back into the heavy dls.

weighted chins

15kg*4

15kg*3

15kg*3

15kg*3

15kg*3

lat pulldown

95*4

95*4

95*4

95*4

close grip cable row

80*6

125*6

125*6

125*4

*i am dropping 1 arm db rows, and replacing it with a brand new exercise:

t bar rows in the corner.

(these are done ronnie style, get a barbell, put 1 end in the corner of the gym, put 20kg plates on the other end, get a close grip handle and put it under the bar, then squeeze the back hard and row it)

(in plates)

1*6

1*6

2*6

3*6

4*4

4*4

well as you can see gains all over the show, also that new ex.. damn im loving that, you can squeeze the back so hard its crazy.

[Growth]

Nice work all round. Chins are starting to get up there. I was also thinking of adding corner rows into my workouts for a new ex. Ill probley drop pulldown and go with two rowing exercises for a change.

[jono]

Nice work all round. Chins are starting to get up there. I was also thinking of adding corner rows into my workouts for a new ex. Ill probley drop pulldown and go with two rowing exercises for a change.

thanks man. with the chins i can really feel the extra weight on my tendons etc

[deegee]

Never heard of those t-bar rows might have to borrow them also. Good gains jono.

[jono]

Never heard of those t-bar rows might have to borrow them also. Good gains jono.

they seem pretty good. thanks man

[Varven]

Im just thinking about the corner t bar rows. I dunno if the gym will be too pleased if I use the close grip 'v' handle on their shiny chromed out oly bars ...might end up scratching it :grin:

[jono]

Im just thinking about the corner t bar rows. I dunno if the gym will be too pleased if I use the close grip 'v' handle on their shiny chromed out oly bars ...might end up scratching it :grin:

dont worry about stuff like that.. just train.

[jono]

friday

seated db press

20*8

30*8

40*6

50*6

75*5

*i thought screw this im gonna push thew weight up

80*2 /// 36kg *damn thats H E A V Y :grin:

75*4

so it was refreshing to use some very heavy weight there, next week ill be looking to up those reps!!

seated db laterals

lbs

20*6

30*8

30*8

30*8

more reps here... keeping that form solid, trying to really get the squeeze of the delt in

cable bhind back laterals

lbs

35*8

40*6

40*6

40*6

not bad, good form, good squeeze.

no cg bench today, makes me very sad. gym is in progress of moving to new room

1 arm db ext

lbs

20*8

20*8

30*8

40*3

40*3

*heavy

pushdown

lbs

120*10

150+25kg*6

150+25kg*5

150+25kg*5

150+25kg*4

very good here, HARD contractions

1 arm cable pulldown

lbs

20*8

30*8

40*8

50*8

50*8

50*8

few sets of dips till failure.

not doing cg bench makes a BIG DIFFERENCE to how your tris feel. if you guys are not doing it and want good tris, DO IT>!!

modified tri workout today cos no ability to do cg. that is all.

[jono]

monday

prelude: last week after leg training i was limping due to a pretty sore tendon that runs down the outside of my left calf and inserts into the outside of my left ankle.

squats

60*6

60*6

100*4

120*4

165*3

165*2

*tendon was very sore here, felt like it was going to tear. so i really didnt push my squat AT ALL.

i thought, not too worry, ive still got legpress and hacks.

legpress

7pps*6

11pps*1

*very fucking painful here, feels like it was gonan tear out of my ankle. could hardly walk at all after this.

so ends the workout :cry: :cry: :cry:

it looks swollen now and im icing it.

this really is very depressing, i was looking forward to blasting away a 170kg squat etc. with this injury, considering i can hardly walk... i dont know if im going to be able to train legs heavy for how long?? train legs at all???? i dont know whats gonna happen :cry:

i feel so sad, and ripped off, and scammed and anoyed @ my useless body that has broken!!!!

it doesnt hurt to put weight on the foot, just movement of the ankle itself.

[shane]

No how you feel man had my left knee operated for the second time in july this year just slowly getting back in to squatting, slowly but surely I will increase the weight and get some PBs