back to basics

[Growth]

looks like your training is going well mate. Esp legs. Do you incorperate any 20s into your leg press workout, i was stuck at 6pps so i mixed it up with 6 reps on mondays, 20reps on weds, 6 reps fri (it was an HST styled workout, full body 3 times per week)

[jono]

looks like your training is going well mate. Esp legs. Do you incorperate any 20s into your leg press workout, i was stuck at 6pps so i mixed it up with 6 reps on mondays, 20reps on weds, 6 reps fri (it was an HST styled workout, full body 3 times per week)

i only train legs once a week, but ill try doing some higher reps on legpress next week

[jono]

tuesday

CHEST

incl db press

10*8

15*8

20*6

25*6

35*0

35*0

30*8

30*7

flat db press

20*8

25*8

30*5

bw dips

11

10

10

BIS

bb curls

20*8

25*6

35*4

35*4

db curls

17*4

17*4

tried to use 35's on incl db press, couldn't set them up. tried twice. so after that my energy was pretty drained, so i decided to do more reps this workout... i think my shoulders/tris were still feeling it from last weeks delt/tri workout.. im hoping next week will be a better day at the office..

[Growth]

If you are unable to get the dbs up then you could ask for someone else to pass you the last db, after having used both your arms to get the first one into place. I found not only does this allow you to get heavier dbs up, but you dont waste any energy struggling to get them into place.

[jono]

If you are unable to get the dbs up then you could ask for someone else to pass you the last db, after having used both your arms to get the first one into place. I found not only does this allow you to get heavier dbs up, but you dont waste any energy struggling to get them into place.

yeah thats a good idea.. when i was doing my incl work the only people near me must of weighed like 50kg and they were staring at me .. kinda scary lol

[Marcus]

How do you set them up? I usually sit the heavier weights on my knees then lean back & use my knees to help get them up.

[jono]

How do you set them up? I usually sit the heavier weights on my knees then lean back & use my knees to help get them up.

yeah thats how i set them up.. its just the 35s are a new set of dbs for me and they are heavy.. i can set them up almost i can get them into position .. i just couldnt press that first rep.

[deegee]

I've gone to machine shoulder press for just this reason.

[carma]

I had the same problem with my chest workout last week. This week i tried the knee strategy and it work well

[jono]

I've gone to machine shoulder press for just this reason.

if you read my post, its a chest workout. not shoulders

[jono]

I had the same problem with my chest workout last week. This week i tried the knee strategy and it work well

glad to hear it worked for ya carma

i think it may be because i had the dbs not near enough to the knee in hindsight

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*10

60*9

75*4

75*4

standing raises

70*8

97*8

115*6

142*4

142*4

1 leg calf press

2pps*6

2 1/4pps*6

2 1/4pps*6

numbers are up.. all is looking good

[deegee]

if you read my post, its a chest workout. not shoulders

should have explained that I was refering to getting free weights into start positions in general. I dont type fast so I try to ecomomic with my words and often fail to fully explain my self maybe some typing lessons are in order.

[Marcus]

Yeah to get the heavy DB's up nicely you need to sit them right on the end of your knees. It can feel uncomfortable though.

[jono]

if you read my post, its a chest workout. not shoulders

should have explained that I was refering to getting free weights into start positions in general. I dont type fast so I try to ecomomic with my words and often fail to fully explain my self maybe some typing lessons are in order.

ah... ok

[jono]

Yeah to get the heavy DB's up nicely you need to sit them right on the end of your knees. It can feel uncomfortable though.

yeah that could of been the reason, well ill find out next week

[jono]

thursday

BACK

deadlifts

60*6

80*6

100*6

120*2

chins

5

4

3

3

bb rows

40*10

50*8

60*6

70*6

80*4

cable rows

56*8

70*6

77*6

77*5

db row

30*6

40*6

45*5

45*4

well all my numbers are going up big time on back.. all but deadlifts. deadlifts are going backwards LOL!. kinda anoying.. i think it might be my quads/hams/glutes are still too thrashed from leg day. anyway .. great workout overall.. was really focusing on squeezing my back hard when lifting.

[Growth]

Nice work mate. Shame the deads arent improving like the rest of your back exersices are. I think you are probably right in your assumtion that your hams etc are still recovering from their last workout. I didnt see alot of progress with my deads as i actually incorperated them into my leg day.

[jono]

Nice work mate. Shame the deads arent improving like the rest of your back exersices are. I think you are probably right in your assumtion that your hams etc are still recovering from their last workout. I didnt see alot of progress with my deads as i actually incorperated them into my leg day.

thx .. :grin:

[jono]

friday

DELTS

smith shoulder press

(duno bar weight i just give weights i put on)

20*10

20*10

30*8

40*8

45*5

45*3

db laterals

6*10

10*8

12*6

15*4

15*4

laterals machine

30*8

40*6

50*4

50*3

laterals machine

28*10

35*8

42*6

49*4

bent over laterals

6*6

7*6

8*6

10*6

10*5

TRIS

cg bench

40*8

50*6

60*6

75*4

75*4

skullcrushers

18*8

28*6

30.5*3

28*4

pushdowns

35*10

45*10

55*6

62.5*4

62.5*5

awesome workout .. shoulders are gaining well.. cg bench goes up every week. :grin:

[jono]

also i was sitting in class today , and i noticed i was the biggest guy in there :grin: felt good .. weird never happened to me before

[carma]

also i was sitting in class today , and i noticed i was the biggest guy in there :grin: felt good .. weird never happened to me before

Awesome Jono, it's such a lift when you notice things like that ,aye?

Strong shoulder workout, good effort!

[jono]

also i was sitting in class today , and i noticed i was the biggest guy in there :grin: felt good .. weird never happened to me before

Awesome Jono, it's such a lift when you notice things like that ,aye?

Strong shoulder workout, good effort!

hell yeah its a great lift. !

thx carma

[jono]

monday

QUADS

light warmup on leg curl/leg ext.

squats

60*8

60*6

80*6

112.5*4

112.5*3

legpress

3pps*8

4pps*8

5pps*8

5pps*8

hacksquats

2pps*6

3pps*6

4pps*6

5pps*4

5pps*3

leg ext.

70*10

91*10

119*5

HAMS

legcurls

40*8

50*6

55*6

55*3

my squat went up again this week .. did some more reps on the legpress than i normally do.. hacksquats 5 plates a side was pretty good.. felt pretty heavy :grin: then i hit some heavy leg ext. only did leg curls for hams cos i wanna see what effect dropping sldl this week will have on my DL. cos sldl normally hits my low back real good too. another awesome leg workout !!

[Growth]

Good to see an improvement in the squat.