back to basics

[jono]

40min cardio

[Ash]

Consistent as ever....always good to see.

[jono]

Consistent as ever....always good to see.

thanks.

i feel pretty good right now, all the things in my life are going well

[jono]

fri

delt

seated db press

lbs

20*8

30*8

40*8

5086

75*4

75*4

75*4

seated db laterals

lbs

20*6

30*6

40*6

45*4 ! // 20kg

45*3

cable laterals bhind

lbs

50*8

50*8

50*8

cg bench

60*6

60*6

80*4

100*4

wow that cg feels so heavy lol.

pushdown

150lbs+25kg*9 !

150lbs+25kg*7

150lbs+25kg*6

150lbs+25kg*4

1 arm rope pulldown

lbs

30*8

40*8

50*8

55*8

55*8

good workout apart from the cg, damn that felt heavy eh making big gains on the lateral work

[jono]

40min cardio....

[jono]

monday

i cant beleive all you SLACKERS ARE NOT TRAINING.

grow some balls ppl.

i felt quite depleted today, but it turned out to be a very good workout.

today is a high carb day too. so

squat

60*6

60*6

100*4

120*4

140*4

175*3 :twisted:

175*1

very happy. the 175 felt much much more solid than last week.

legpress

5pps*6

8pps*4

10pps*4

10pps*4

10pps*4

increased the ROM on legpress a bit. very solid reps. (i go very deep, but i managed to go about 1cm deeper :grin:) knees hard into chest etc.

hacks

1pps*8

1.5pps*6

2pps*6

2.5pps*1 :pfft: lol!! i had a confidence level of -1 on this set.

beacuse still on safteys yet. keep in mind b4 i came to this gym i was using 3/4 pps as a warmup! then 5ppsfor sets of 8+ reps. cant wait for safteys, makes me worried as without them

1 leg stand leg curl

25*8

25*8

25*8

25*8

solid hard contractrions

lying leg curl

45*6

45*6

very good workout today..

[Ash]

i cant beleive all you SLACKERS ARE NOT TRAINING.

grow some balls ppl.

Hey - I enjoy training but not enough to break into the gym to get my fix :grin:

[jono]

i cant beleive all you SLACKERS ARE NOT TRAINING.

grow some balls ppl.

Hey - I enjoy training but not enough to break into the gym to get my fix :grin:

there were lots of ppl at my gym today

[jono]

tues

chest

IVE BEEN DOING MORE REPS, AND MY CONCLUSION IS IT SUX BALLS. BACK TO MY NORMAL HEAVY TRAINING.

incl db

lbs

20*6

40*6

40*6

60*6

95*4

95*4

95*3

so thats 5lbs less than my all time best weight, they felt pretty light. just wanted to make sure i didnt get injured going right to 100lbs dbs.

flat db

lbs

85*4

85*4

85*4

same deal here.

weighted dips

bw+25kg*6

bw+30kg*6

bw+30kg*6

dips are awesome. great stuff.

bis

ezbar preacher

*weight on each site

5*8

10*8

12.5*7

12.5*7

finally some big gains on the preacher. next week more weight.

db preacher

lbs

35*6

35*5

35*4

better than last week here

db hammers

lbs

45*6

45*6

45*6

big gains here.. lightweight baby.

great workout a+

[deegee]

Good to see you are still going strong there jono.

[jono]

Good to see you are still going strong there jono.

thanks man. when do you start training again? you should make a journal

[Growth]

Looks like youve done really well over the holiday period jono, impressive stuff.

[jono]

Looks like youve done really well over the holiday period jono, impressive stuff.

thanks.. when do you get back into things

[Ismall]

yo jono do you train everday ? i have been training everyday and i feel real tired i go to sleep around 10:30 wake up at 5:45am and go to work until 12pm , hit the gym around 4pm the work process i dont get breaks i push a wheel barrel for 3 hours and then 3 hours walkin around, when i hit the gym i feel tired az been doing this for 4days. do you have rest days or do you hit the gym everyday ?

[lazyone]

xmas day workout

40min treadmill

:shock:

Your commitment is inspiring :salute:

I think I was scoffing cookies while you were doing your cardio :oops:

[jono]

yo jono do you train everday ? i have been training everyday and i feel real tired i go to sleep around 10:30 wake up at 5:45am and go to work until 12pm , hit the gym around 4pm the work process i dont get breaks i push a wheel barrel for 3 hours and then 3 hours walkin around, when i hit the gym i feel tired az been doing this for 4days. do you have rest days or do you hit the gym everyday ?

i train with weights 4 days a week.

right now im also doing cardio, so i do some kind of training every day.

if your diet is good, and you get enough sleep it should work out ok.

if you feel youself really getting worn down take a week off.

[jono]

xmas day workout

40min treadmill

:shock:

Your commitment is inspiring :salute:

I think I was scoffing cookies while you were doing your cardio :oops:

ha thanks.

i kept a good diet right through the holidays.

[Growth]

thanks.. when do you get back into things

Probabley next week i supose, i have really enjoyed my time off, but now its time to get back to the grindstone asap :grin:

[jono]

thanks.. when do you get back into things

Probabley next week i supose, i have really enjoyed my time off, but now its time to get back to the grindstone asap :grin:

honestly i cant enjoy life unless im training.

i expect heavy squats and deads in your routine each week man!!

let the gains roll in!!! :twisted:

[jono]

also did 40min cardio

and on another note, next week im going to start training calfs again. havnt train in like MONTHS due to injury. they are not looking that bad, but im looking to blow them up into monsters!!

[deegee]

thanks.. when do you get back into things

Probabley next week i supose, i have really enjoyed my time off, but now its time to get back to the grindstone asap :grin:

I will get back into things next week unless I get in over the weekend. I guess I will do a journal though I will keep the entries simple as I cant type well. Getting the diet back on course now though.

[jono]

thanks.. when do you get back into things

Probabley next week i supose, i have really enjoyed my time off, but now its time to get back to the grindstone asap :grin:

I will get back into things next week unless I get in over the weekend. I guess I will do a journal though I will keep the entries simple as I cant type well. Getting the diet back on course now though.

you mean you diet wasnt good over your time off?!?!?! not good man. :shock:

well, im sure you will sort it all out

[deegee]

I ate what I wanted when I wanted :pfft: choc, beer, chips it was great I have to take a break every now and then I have yet to weigh myself but it would appear I have not changed at all in the mirror

[jono]

I ate what I wanted when I wanted :pfft: choc, beer, chips it was great I have to take a break every now and then I have yet to weigh myself but it would appear I have not changed at all in the mirror

lol. honestly if i could eat what i wanted to , i would eat big nice steak, huge nice fresh fish fillets, huge big chicken breast with nice sauce etc. i dont crave choc, chips etc.

man good fish is like .. wow.. way better than some shitty choc lol

[Ismall]

yea. today i went and got more creatine and talk to the guy at the counter he is entering in a comp in chch in april , i was asking him what does he take and eat he only takes protein whey morning and bedtime trains 4 days a week next week start to train 5 days a week. He eat what ever he wants even kfc and mac's and still stays in shape telling me bout its natural for him.