back to basics

[jono]

like i said before, my form was solid, i could of pulled it, but it might of comprimised my form, so i didnt.

i feel it was totally safe.

train hard, but train smart

anyway i feel like im going to do some more reps next time

edit: I DID NOT FAIL ON THIS LIFT. i was still in control etc.

[jono]

damn. its. too. hot.

fri

seated db pr

lbs

20*8

30*8

40*8

50*8

70*8

70*5

70*4

seated db lat's

lbs

20*6

30*6

40*6

40*6

cable bhind back lats

lbs

50*6

50*6

50*6

skulls ss/ with pressing the bar

(weight per side of ez bar)

5*8 /15

10*8 /15

15*5 /15

15*3 /10

pushdowns

lbs

150+20*7

150+20*6

150+20*6

150+20*6

1arm db ext

lbs

*form work

30*4

25*4

25*4

20*4

1 arm rope pulldown

lbs

30*8

40*8

50*8

40*8

A+ workout. awesome.

as far as the cardio etc is going, well, im getting slightly more vascular, i reckon im slightly leaner(unless its in my head), im also still getting stronger, and heavier :grin:

[jono]

40min cardio yesterday, 40min today

[jono]

progress pic:

[pimp]

have you got a lat spread pic?

[jono]

have you got a lat spread pic?

this was taken at the same time as the above pic (this morning)

its not square onto the camera, but will have to do. i think you can see the lats kinda

[jono]

mon

normally i squat/dead in socks, but it can be kinda slippery etc. anyway now i have some chucks. awesome shoes for squats/deads etc.

squats

60*6

60*6

100*4

120*4

140*4

170*3

170*2

LP

5pps*8

7pps*6

9pps*6

9pps*6

9pps*6

10pps*4

HS

1pps*8

2pps*4

SLDL

60*10

60*10

60*10

S1LLC

25*6

25*6

25*6

25*6

its so frustrating not being able to train legs hard and heavy cos of my injury. it really really is not fun.

[Growth]

Hey mate, just catching up with your journal now, been out of town for a while.

Have to aggree with you on the temps lately, insane, working out would be a real pain in the ass.

Good last couple of workouts too!

Im no expert but you may wish to work on the lat spread pose, it doesnt seem right to me.

[jono]

Hey mate, just catching up with your journal now, been out of town for a while.

Have to aggree with you on the temps lately, insane, working out would be a real pain in the ass.

Good last couple of workouts too!

Im no expert but you may wish to work on the lat spread pose, it doesnt seem right to me.

lol yeah damn hot.

yep #1, i suck at that pose, #2, the pic i posted i am at an angle, not straight onto the camera.

[deegee]

Hey mate, just catching up with your journal now, been out of town for a while.

Have to aggree with you on the temps lately, insane, working out would be a real pain in the ass.

Good last couple of workouts too!

Im no expert but you may wish to work on the lat spread pose, it doesnt seem right to me.

lol yeah damn hot.

yep #1, i suck at that pose, #2, the pic i posted i am at an angle, not straight onto the camera.

It will come right with practise doesnt look to bad to me. Do you have someone take the pics or just use a timer, I can never get good pics with a timer.

[jono]

Hey mate, just catching up with your journal now, been out of town for a while.

Have to aggree with you on the temps lately, insane, working out would be a real pain in the ass.

Good last couple of workouts too!

Im no expert but you may wish to work on the lat spread pose, it doesnt seem right to me.

lol yeah damn hot.

yep #1, i suck at that pose, #2, the pic i posted i am at an angle, not straight onto the camera.

It will come right with practise doesnt look to bad to me. Do you have someone take the pics or just use a timer, I can never get good pics with a timer.

that was taken with timer

[jono]

tues

did some higher rep stuff today, sick of making no progress on those low reps.

all the chest work was done with a deep stretch at the bottom of each rep

incl db

lbs

20*10

40*8

40*8

60*8

70*8

80*7

80*6

80*6

80*5

flat db

lbs

80*4

70*5

70*6

70*5

weighed dips

+15kg*8

+20kg*8

+20kg*7

+20kg*4

preacher ez bar

(wt on each side)

5*10

10*8

15*5

15*3

preacher db

lbs

35*5

35*5

35*4

hammer db

lbs

35*12

40*8

40*8

im really not happy with how things are going at all it SUCKS!!!!!!!!!!!!!

i refuse to stay in this rut, im gonna get the hell out of it !!

[Ash]

im really not happy with how things are going at all it SUCKS!!!!!!!!!!!!!

i refuse to stay in this rut, im gonna get the hell out of it !!

If you're not making progress on any given movement, I reckon you should always drop it and find something else where you can keep upping the weights - call me brainwashed on that issue if you like

Nice workouts BTW

[jono]

im really not happy with how things are going at all it SUCKS!!!!!!!!!!!!!

i refuse to stay in this rut, im gonna get the hell out of it !!

If you're not making progress on any given movement, I reckon you should always drop it and find something else where you can keep upping the weights - call me brainwashed on that issue if you like

Nice workouts BTW

i think my calories are not high enough

[Ash]

i think my calories are not high enough

Makes sense. Stop typing and go eat something!

[jono]

i think my calories are not high enough

Makes sense. Stop typing and go eat something!

yep. good old eating.

[jono]

40min treadmill

[jono]

thur

back

dl

60*6

60*6

100*4

100*4

140*4

180*4 easy stuff.

190*1 easy & solid.

deads were really good this week, a very knowledgeable guy watched my 190, said form was good.

weighted chins

25kg*4

25kg*4

25kg*4

25kg*4

pulldown

105*4

105*4

105*4

105*4

cable row

*more form and rep work

80*6

100*10

100*10

100*8

corner row

(in plates)

1*10

2*10

3*6

4*6

[deegee]

See you still going there jono, your gym closed over christmas or have they given you a key for christmas day?

i am actuly enjoying not being at the gym it is good to have a break, still doing some cardio though.

[jono]

See you still going there jono, your gym closed over christmas or have they given you a key for christmas day?

i am actuly enjoying not being at the gym it is good to have a break, still doing some cardio though.

gym doesnt close, even on xmas day. :wink:

[Ash]

Those DLs are getting pretty harsh!

Gym open on Xmas? Hohoho no way - mine closes Sunday and opens Wednesday

[jono]

Those DLs are getting pretty harsh!

Gym open on Xmas? Hohoho no way - mine closes Sunday and opens Wednesday

im liking DL

my dl still light..

i would consider 300+kg heavy

[Ismall]

just wondering how long rest do you do in between sets ? do you do your reps slow or fast to get it done.

[jono]

just wondering how long rest do you do in between sets ? do you do your reps slow or fast to get it done.

i do my rest by how i feel at the time, so sometimes it may be longer than other times.

i do all my reps slow and controlled, with as much stretch & contraction as possible.

[jono]

did 20min cardio this morning. only did 20 cus today is a workout day.

the cardio is definatly working, abs are starting to show up