back to basics

[jono]

Good to see an improvement in the squat.

most of my lifts bar deads are going up fast right now

[jono]

tuesday

CHEST

incl db press

10*8

15*8

20*6

25*6

35*4 !!

35*0

30*6

flat db press

30*6

32*4

32*4

weighted dips

20*6

20*6

20*6

BIS

bb curls

20*8

25*6

37.5*5

37.5*3

db curls

17*5

17*4

17*5

well .. another good workout. got the 35s up this time.. 4 solid reps. second set of 35s.. couldnt set em up.. hopefully next week ill get 2 sets of 35 weight went up on flat db press.. dips were OK, shoulders were feeling it.. bb curls weight went up.. they felt good.. db curls were good also

[bleat]

Very solid mate

Interesting that you're lifting more on your incline bench than your flat.

[jono]

Very solid mate

Interesting that you're lifting more on your incline bench than your flat.

thx man.

well i put all my effort into incline so when i get to flat i dont have much left.. thats why i lift less there.

i have done flat first in the past, and when i did i lifted more on flat than incline.

[carma]

Nice strong workout Jono.

I'm sure you'll get out those two sets with 35s next chest workout.

Just think "light as a feather"

[jono]

Nice strong workout Jono.

I'm sure you'll get out those two sets with 35s next chest workout.

Just think "light as a feather"

thx carma!

:grin: i actually say to myself before i do heavy weight "just a warmup, light and easy" :grin:

[Growth]

on the topic of pysching yourself up before a set, do any of you get an adrenaling rush just before your going to lift a very heavy weight? Sometimes you can almost force the release of adrenalin by getting yourself pysched up, then on the hearts thudding, lift! Its probley not good for your energy levels later on in the workout but this technique works for me. Anyone else?

Oh, and nice workout jono, Great to see your constant improvement :nod:

[jono]

on the topic of pysching yourself up before a set, do any of you get an adrenaling rush just before your going to lift a very heavy weight? Sometimes you can almost force the release of adrenalin by getting yourself pysched up, then on the hearts thudding, lift! Its probley not good for your energy levels later on in the workout but this technique works for me. Anyone else?

Oh, and nice workout jono, Great to see your constant improvement :nod:

i get to the point where im almost hyperventalating, hearts going fast etc before i lift heavy.. seems to work for me

thx man.. gains are rolling in fast and hard

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*10

60*10

77.5*4

77.5*4

standing raises

70*8

97*6

115*6

151*4

151*3

1 leg calf press

2pps*6

3pps*5

3pps*4

all lifts are up.. good workout

[bleat]

Just think "light as a feather"

LIGHT WEIGHT!

When I feel like I need a change I do the exact oppersite. Tell yourself "There is no way you can lift this weight, it is far too heavy. But try anyway, just give it EVERYTHING!" I find it I think about it enough it goes up and I'm so pumped from actually doing it I can usually bust out a complete set .

[jono]

Just think "light as a feather"

LIGHT WEIGHT!

When I feel like I need a change I do the exact oppersite. Tell yourself "There is no way you can lift this weight, it is far too heavy. But try anyway, just give it EVERYTHING!" I find it I think about it enough it goes up and I'm so pumped from actually doing it I can usually bust out a complete set .

:grin: light weight baby.. LOL ive been watching ronnies videos too much .. i do his "woooooooo" sometimes.. but not as loud as he does.. i did it today just before a set of calfs and some dude looked at me like wtf ? :grin: :grin:

[carma]

I reckon it's funny how some people are grunters in the gym and some are'nt.

I must admit that when my weights are heavy i occasionally let out a few sounds. I do get some funny looks sometimes especially from guys, i guess they are just taken back by a chick lifting heavy? But i couldnt care less. On the other hand you do get those people who tend to be a bit over the top ( especially when their weights are really light i wonder what the fuss is all about).

[jono]

I reckon it's funny how some people are grunters in the gym and some are'nt.

I must admit that when my weights are heavy i occasionally let out a few sounds. I do get some funny looks sometimes especially from guys, i guess they are just taken back by a chick lifting heavy? But i couldnt care less. On the other hand you do get those people who tend to be a bit over the top ( especially when their weights are really light i wonder what the fuss is all about).

:grin: yeah some people scream and yell all the time.. its a crackup

[jono]

thurs

BACK

chins

5

4

4

3

bb rows

40*8

50*8

60*7

70*6

70*6

70*4

cable rows

56*8

70*6

84*4

84*4

db rows

30*8

45*6

45*5

lat pulldown

42*8

56*5

49*6

didnt do deads today, ive decided that this week was my low back rest week. (also my back got a little tweaked from leg day this week)..

felt very low energy today. felt sick all the way through the workout.. basically because i ate then went to the gym right away. anyhow .. weights went up.. also i dont get how you people use so much weight on lat pulldowns! damn .. i really focus on contracting the lats.. and thats about as much weight as i can use without cheating :grin:

[jono]

after todays low energy workout, and general trouble over the last 1 - 1.5 weeks eating all the food i have to eat, i just threw up a whole meal :cry: :cry: so depressing. times like these make me want to just quit bb'ing.. im hoping i get out of this rut.

[Pseudonym]

Awww. We all have those ruts, Jono (actually, I'm having one right now, too). But stick at it - next week everything will be fine again.

In the meantime, try to stand beside someone smaller than you.

[jono]

Awww. We all have those ruts, Jono (actually, I'm having one right now, too). But stick at it - next week everything will be fine again.

In the meantime, try to stand beside someone smaller than you.

im sure ill get through it .. my motivation is to crush my competition in my first ... competition :grin:

[bleat]

That sucks dude, it's so depressing throwing up like that.

I'm going to weigh myself tomorrow morning and if it hasn't changed I'm going to be pretty dissapointed. Had some nice comments from a few co-workers today so that's motivated me, but these patches suck. Not that I have to say but you know it will pass and you'll be loving it again soon enough .

[jono]

That sucks dude, it's so depressing throwing up like that.

I'm going to weigh myself tomorrow morning and if it hasn't changed I'm going to be pretty dissapointed. Had some nice comments from a few co-workers today so that's motivated me, but these patches suck. Not that I have to say but you know it will pass and you'll be loving it again soon enough .

:grin: yeah ive been getting a lot of comments recently on my progress.. even from people i dont know.. just random people in the gym.

its just been a lot harder than i thought it would be eating all the food recently.. ive really kicked my food intake up a LOT .

[carma]

Sorry to hear your in such a rut Jono. I hate it when i eat too close to a workout and i hate it even more when i lose that meal!!

Just try to focus on the positive things, like the comments you are getting from people. I'm sure we all go through these stages sometimes when we just wonder if it's all worth it. All i can say is keep at it. Dont feel so bad, your weights are going up and your getting good comments from strangers, so that's gotta be good.

[jono]

Sorry to hear your in such a rut Jono. I hate it when i eat too close to a workout and i hate it even more when i lose that meal!!

Just try to focus on the positive things, like the comments you are getting from people. I'm sure we all go through these stages sometimes when we just wonder if it's all worth it. All i can say is keep at it. Dont feel so bad, your weights are going up and your getting good comments from strangers, so that's gotta be good.

thx carma.

im feeling better today

[jono]

friday

DELTS

smith shoulder press

(again just the added weight)

20*10

20*10

30*8

45*6

45*5

db laterals

6*10

10*6

12*6

15*5

15*4

laterals machine

30*8

40*6

50*5

50*4, 40*4

rear delts machine

28*10

35*8

42*6

42*6

bent over laterals

6*6

8*8

10*8

10*8, 6*4

TRIS

cg bench

40*8

50*6

60*6

77.5*4

77.5*4

skullcrushers

18*8

28*6

30.5*4

30.5*4

pushdowns

35*10

45*10

55*8

65*6

65*6

well.. all making progress. i really worked hard on rear delts form today, i felt i was cheating slightly on rear delts machine.. i think ive fixed this form now.. really focusing on squeezing the rear delts hard.. they got worked like never before. cg bench is up yet again.. felt pretty heavy.. skullcrushers.. well .. this has got to be the slowest progress thing of my whole workout.. damn skulls.. pushdowns.. wow.. they were lightweight today.. hit them hard. overall great workout to end the week. im looking forward to my rear delts blowing up over the next few months! :grin:

[jono]

monday

QUADS

squats

60*8

60*6

80*6

115*4!

115*4!

legpress

3pps*10

4pps*8

5pps*8

6pps*6

6.5pps*4

hacksquats

2pps*8

3pps*6

4pps*6

5pps*4

sldl

60*6

80*6

100*4

legcurls

40*8

50*6

40*8

50*4

40*6

squats... well 2 sets of 4 reps with heavy weight.. awesome progress on squats.. goin up each week is no worries. legpress.. well i finally got past 6pps to 6.5pps ! was good..hacks... they were ok.. i was pretty gassed when i got to hacks.. sldl was good.. felt solid.. leg curls were good. worked hams hard

[Growth]

A 3pps deep squat doesnt seem far away now jono, good effort mate.

[jono]

A 3pps deep squat doesnt seem far away now jono, good effort mate.

yeah its getting closer..