back to basics

[jono]

i have this meal 4 x day while at work

[rose]

Fuel 8)

[steak]

tuna 4 times a day! What are you? A dolphin!?

naa good on ya mate...keeping it lean and clean :clap: Training is consistent as ever to bro 8)

[startinfromscratch]

yo franco??

[steak]

he's gone fishing

[jono]

:grin: :grin:

busy at work etc :roll: :roll:

still trucking along ..

turn 26 today :shock:

[jono]

chest train

incl db

30 x 8 4sets

flat db

30 x 4 4 sets

dips

6 x 4 sets

bb curls

40 x 4 1 set

35 x 4 3 sets

db hammers

18 x 6 4 sets

[jono]

currently considering if its worth doing a comp :shock:

[steak]

Happy birthday bro 8)

currently considering if its worth doing a comp :shock:

dont live life wondering.....

[jono]

back train

DL

140 x 6 x 4sets

underhand pulldown

78 x 6 x 4 sets

pulldown

78 x 6 x 4 sets

cg cable row

84 x 8 x 4 sets

[jono]

delt/tri

MP

60 x 4 x 4 sets

db press

24 x 8 x 3 sets

db laterals

14 x 6 x 4 sets

pushdowns

stack x 8 x 4 sets

incline skulls

26 x 6 x 4 sets

1 arm db ext

10 x 8 x 4 sets

[Big john]

MP :twisted: nice bro

[jono]

MP :twisted: nice bro

had a lot of trouble feeling my shoulders work in the past.

now after a couple of minor tweaks in form.. they burn like bastard out of hell after this train

[jono]

phil was robbed.

[Big john]

kai take it again?....dail up sucks for browsing :?

[Growth]

Heh, strong legs as always

Got time to catch me up on goals, workouts, foods etc? I hate reverse reading journals :E

[jono]

kai take it again?....dail up sucks for browsing :?

yeah he did..

phil's conditioning was off the hook etc..

[jono]

Heh, strong legs as always

Got time to catch me up on goals, workouts, foods etc? I hate reverse reading journals :E

mate :grin:

long time!! - at least 4 years??

goals:

well after 4 years off im getting back into the groove nicely.

goals for this year

3 plate squat

4 plate dead

80kg MP

bw sitting at 90kg.

in terms of foods.. this is the sort of thing im downing currently.. tuna meals are during work hours.

m1: oats + shake

m2: tuna + oats

m3: tuna + oats

m4: tuna + oats

m5: tuna + oats

m6: meat (steak/chicken) + potaotes + veges

m7: pre workout shake

m8: post workout shake

m9: eggs + small carbs

What about you mate? where have you been?

[Growth]

long time!! - at least 4 years??

geez it has been that long :S

m1: oats + shake

m2: tuna + oats

m3: tuna + oats

m4: tuna + oats

m5: tuna + oats

m6: meat (steak/chicken) + potaotes + veges

m7: pre workout shake

m8: post workout shake

m9: eggs + small carbs

haha cranking out the meals still i see Do you ever go with a 'slow release' meal before bed? I remember the good old days, chugging back a punnet of cottage cheese before bed :S

What about you mate? where have you been?

Im actually starting to get back into it too. Been gyming for about 2 months now probably...could start up my journal again, but i'd probably be depressed at what i lift now :S

[jono]

long time!! - at least 4 years??

geez it has been that long :S

m1: oats + shake

m2: tuna + oats

m3: tuna + oats

m4: tuna + oats

m5: tuna + oats

m6: meat (steak/chicken) + potaotes + veges

m7: pre workout shake

m8: post workout shake

m9: eggs + small carbs

haha cranking out the meals still i see Do you ever go with a 'slow release' meal before bed? I remember the good old days, chugging back a punnet of cottage cheese before bed :S

What about you mate? where have you been?

Im actually starting to get back into it too. Been gyming for about 2 months now probably...could start up my journal again, but i'd probably be depressed at what i lift now :S

It has been a long time indeed mate :grin:

Getting back to those meals was hard mate - problem is naturally i dont eat much!! but trust me once you get back to that heavy training you will be monstering food.. only problem is food bill goes up A LOT!! lol!! :pfft: :grin:

yeah i normally have some sort of slow protien at night if i can. to be honest i like to keep things nice and simple - "back to basics" :pfft:

keeping things leaner than before - more vascular than i used to be - viens running across the chest etc dont wanna end up in the ambo and ED again :naughty: :naughty:

mate - i reccommend you do the journal, yes its hard but its such a motivator!! pics too.. scroll back to see my recent ones :shock: :roll:

great to have you back - hope you stick around :clap: :clap:

[Optimass]

kai take it again?....dail up sucks for browsing :?

yeah he did..

phil's conditioning was off the hook etc..

Agreed ... I'm not really a fan but he was the best IMO. Nice job on your nutro Jono - great discipline.

[Growth]

dont wanna end up in the ambo and ED again :naughty: :naughty:

??? What happened? :S

[jono]

kai take it again?....dail up sucks for browsing :?

yeah he did..

phil's conditioning was off the hook etc..

Agreed ... I'm not really a fan but he was the best IMO. Nice job on your nutro Jono - great discipline.

How phil lost that .. i will never know

thanks man.. all in a days work :grin:

[jono]

dont wanna end up in the ambo and ED again :naughty: :naughty:

??? What happened? :S

long story short:

going from 69-110kg in ~ 3 years puts stress on the heart.

heart was going damn crazy one day, felt v bad, vision going black etc

girlfriend (now wife) had to call ambo

off to ED i went - tests, drugs given, etc. they gave me a certain time for the drugs to work else they were going to sedate me and use the paddles to bring the heart back into normal rythmn; lucky for me they worked at the last minute :pfft:

then admitted - stayed for 3 days i think. more tests, echos etc..

said i had AF, but couldnt find anything wrong with me.

one thing they did say is my red blood cell count was on the high end of normal.. good for weightlifting :grin:

felt like crap for a while.. now all good 8)

[Growth]

girlfriend (now wife) had to call ambo

/quote]

Congratulations man!

one thing they did say is my red blood cell count was on the high end of normal.. good for weightlifting :grin:

haha sweet deal!

Good to know it all turned out ok, scary stuff :s