back to basics

[jono]

friday

DELTS

db press

10*10

15*8

20*6

25*6

25*4

laterals

6*8

10*6

12*8

12*6

laterals machine

30*6

42.5*6

42.5*4

rear delts machine

28*8

35*8

44.5*6

44.5*5

bent over laterals

6*8

8*6

8*4

6*4

TRIS

cg bench

40*8

50*6

60*6

70*4 :grin:

70*4 :grin:

skullcrushers

18*8

28*6

30.5*3

pushdowns

35*12

45*12

55*7

65*4

65*2

55*4

most numbers were up. cg bench was awesome. db press is being dropped next week and replaced with military press. cos the dbs jump from 25kg -> 28kg. lateral and rear delt work was pretty good. skullcrushers and pushdowns were OK not great.. i think this is because i did something a little different this time.. eg: for pushdowns some1 else was using the angled bar i normally use and i had to use regular straight bar. also on skullcrushers theres actually 3 hidden sets in there that i dont write up lol. after i finish a set of skulls, i close grip the weight for 10 reps.. normally.. but today i decided to to as many as i could .. 12-15 about..i think this wore my tris out quite a bit. but overall very good workout

[carma]

Those legs are looking much more defined now.

I'm a beauty therapist and have waxed many a hairy male (and female). Everybody seems to tolerate differently. Personally it doesnt bother me. I think it has a lot to do with the person who is doing the waxing, experience can play a big part.

I just think 'no hair' makes all the difference when it comes to definition, plus it just looks nicer.

[jono]

Those legs are looking much more defined now.

I'm a beauty therapist and have waxed many a hairy male (and female). Everybody seems to tolerate differently. Personally it doesnt bother me. I think it has a lot to do with the person who is doing the waxing, experience can play a big part.

I just think 'no hair' makes all the difference when it comes to definition, plus it just looks nicer.

true.

yeah i think it looks better too, it gives more of a clean look.

[deegee]

You only took the other pics a few days ago, but you do look bigger here,

looks good.

How does it feel ? I remember shaving once and wearing long pants felt strange for a while. takes some getting used to for me.

hope your mates dont give you too much grief

[jono]

You only took the other pics a few days ago, but you do look bigger here,

looks good.

How does it feel ? I remember shaving once and wearing long pants felt strange for a while. takes some getting used to for me.

hope your mates dont give you too much grief

it does feel different. i dont really get any grief from anyone about it these days.

[Growth]

I agree with the others, your legs look alot more defined now it it will be alot easier to recognise the progress you will make, just with the hair gone they look bigger.

Well done on your workout too mate, good stuff all round.

[Marcus]

Legs look a lot better man. Bigger too. Nice one.

[jono]

I agree with the others, your legs look alot more defined now it it will be alot easier to recognise the progress you will make, just with the hair gone they look bigger.

Well done on your workout too mate, good stuff all round.

thx man.

its all an illusion :grin:

[jono]

Legs look a lot better man. Bigger too. Nice one.

thx man

[jono]

monday

QUADS

squats

60*8

60*6

80*6

107.5*4

107.5*3

legpress

3p*6

4p*6

5p*6

6p*4

6p*4

6p*4

hacksquats

2p*6

3p*10

3.5p*8

3.5p*8

HAMS

sldl

60*6

80*4

leg curls

45*8

50*6

50*6

did some higher reps on the hacks, which was good.. but doing that screwed the rest of my workout. high rep hacks = sick. so i was basically wanting to die.. so my ham work suffered :cry: :cry:

well live and learn.

squat went up.

[Marcus]

Nice workout man. That sick feeling can fully mess you up aye. I was attempting my first 50rep set of leg press on Friday & was 2 seconds away from throwing up. I also think I may have put my neck out a bit because I felt a pulsing pain in my head. Hopefully tonight it won't be there or else I'll have to have an enforced break.

[jono]

Nice workout man. That sick feeling can fully mess you up aye. I was attempting my first 50rep set of leg press on Friday & was 2 seconds away from throwing up. I also think I may have put my neck out a bit because I felt a pulsing pain in my head. Hopefully tonight it won't be there or else I'll have to have an enforced break.

:rockout: 50 rep legpress damn. hope ur ok man

[carma]

Hey Jono

Strong leg workout.

I dont want to sound stupid, but i gather a plate =20kg and 6p = 3 per side?

[jono]

Hey Jono

Strong leg workout.

I dont want to sound stupid, but i gather a plate =20kg and 6p = 3 per side?

yeah 1 plate is 20kg , but but 6p i mean PER SIDE. so, actually 12p would be more accurate.

[Growth]

Well done i the 50rep leg press. I have done 20s before and theyre bad enough.

Good work jono too :grin:

[jono]

Well done i the 50rep leg press. I have done 20s before and theyre bad enough.

Good work jono too :grin:

thx man

[jono]

tuesday

CHEST

incline db press

10*8

15*8

20*6

25*6

33*6

33*4

flat db press

30*5

30*5

30*5

weighted dips

25*4

25*4

25*4

chest stretch

15

20

BIS

bb curls

20*8

25*6

35*5

35*4

db curls

17*5

17*4

17*4

hammer curls

12*6

15*5

15*4

well.. another very good workout. getting more reps than last week. next week im gonna up the weight some more. the curls were very good also. the hammer curls really work my forearms hard, and give a real good contraction on the bis.

[Growth]

great progress, keep them commin

[jono]

great progress, keep them commin

thx man.

[jono]

wednsday

CALFS

seated raises

20*10

30*10

40*10

50*10

60*8

70*6

70*5

standing raises

70*8

97*8

115*6

133*4

1 leg calf press(on leg press machine)

2pps/6

2pps/6

2pps/6

havnt done any calf work in a while, havnt really lost much strength on them either.

[Growth]

Wow a whole day dedicated to calfs. Nice.

Hey is it true that the seated calf raise targets a different muscle then the standing? I always thought it did but in a discussion i had recently the guy said they coth work the gasto. nem.

[jono]

Wow a whole day dedicated to calfs. Nice.

Hey is it true that the seated calf raise targets a different muscle then the standing? I always thought it did but in a discussion i had recently the guy said they coth work the gasto. nem.

it does.. you can see the different parts. when you do seated calf raises the big meaty bit of your calf (duno name) doesnt flex. the triangle part that goes down to your ankle does the work.

[Pseudonym]

The gastrocnemius (or similar spelling ) is the larger, inner "meaty" muscle. The soleus is the outer, smaller one.

The gastroc actually has its insertion point up above the knee, so as soon as you bend the knee, you take the gastroc out of play. Thus seated calf raises target the soleus.

[carma]

Sounds like your gonna be sore for next couple of days especially since you have'nt trained calves in ages. Nice work

[deegee]

I always do both seated and standing calf raises on leg day, just a pity that the seated machine does not go up very high in weight. Good calf muscles make your legs look so much better imo.

keep hitting them