back to basics

[jono]

tuesday

CHEST

incl db press

10*8

15*8

20*6

25*6

35*5

35*3

flat db press

32*4

32*4

32*4

weighted dips

20*6

25*6

25*4

BIS

bb curls

20*8

35*6

37.5*6

37.5*4

db curls

17*5

17*4

20*1, 17*3

this week i got the 35's for 2 sets! :grin: feels so good to reach that goal. flat press's were great too. dips felt a lot better than they felt the last few weeks, bb curls were very solid. i tried to 20's on the db curls.. damn they are kinda heavy :grin: :grin: well i got 1 rep, so i quickly picked up the 17s and got another 3. hopefully next week more reps with the 20's!!

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*10

80*4

80*4

standing raises

70*8

97*6

115*6

151*4

1 leg calf press

3pps*6

3pps*4

3pps*4

3pps*4

calf day.. well it went good i dropped a set of seated calf raises.. too many warmups i felt..standings were good.. 1 leg were very solid also.. nice progress on calfs.. they look much more alive than they did a month ago.

[jono]

thurs

BACK

rack pulls

60*8

80*6

100*6

120*4

140*3

140*2

chins

122

121

121

bb rows

40*8

50*8

60*8

70*6

80*4

cable row

56*8

70*7

84*4

db row

30*6

35*6

45*4

felt very low on energy today.. felt like i wanted to goto sleep. anyway.. did some heavy rack pulls.. chins were ok .. trying a ladder thing where i go 123 123 123 etc.. not strong enough to do this yet.. bb rows felt very good.. very good contraction.. even tho such low energy.. cable/db rows were so-so..

[jono]

pic taken after todays back workout

[deegee]

Going well there. lats look good

[Pseudonym]

Nice one, jono.

[jono]

Going well there. lats look good

thx man.

[jono]

Nice one, jono.

[jono]

friday

DELTS

smith military press

(wt added)

20*10

20*10

30*8

47.5*5

47.5*5

db laterals

6*10

10*6

12*6

15*5, 12*3

15*4, 12*2

machine laterals

30*8

40*8

50*6

52.5*3

bent over laterals

6*6

8*10

10*8

10*8

12*6

TRIS

cg bench

40*8

50*6

60*6

80*4

80*4

skullcrushers

18*8

28*6

33*4

28*4

pushdowns

35*10

45*10

55*8

65*6

67.5*4

well .. MP was up.. felt good.. db laterals.. even though the numbers are the same as last week i feel i made a lot of progress with these this week.. i really worked on my form hard this week... machine laterals went up .. felt very good also. i didnt do rear delts machine this week.. it was being used by 2 people already, and my rear delts were feeling yesterdays back workout a little bit i think.. anyway onto bent over laterals .. felt real good.. weight went up here too.. damn i love training rear delts now.. i get such a good squeeze in them .. they get real pumped... onto cg bench.. well its up anot 2.5kg this week.. awesome as always cg bench.. skulls i finally made a bit of progress on them too :grin: progress also on pushdowns... overall a damn good workout

[bleat]

Good stuff man, it's a great feeling hitting those goals huh ?

Looking really good :nod:

[jono]

Good stuff man, it's a great feeling hitting those goals huh ?

Looking really good :nod:

thx man. yeah im crushing my goals right now :grin:

[jono]

monday

well.. after a weekend of feeling like crap .. sore throat.. totally blocked up nose .. feeling sick etc.. and even though i felt like shit all weekend.. i still stuffed my face with protien/carbs etc.. managed to keep the diet 100% ..i thought about not training legs today.. but then i thought .. what kind of girlie-man would not train legs just because you feel sick ?!

QUADS

squats

60*8

60*6

80*6

117*4 :grin:

117*2 :grin:

legpress

2pps*10

4pps*8

6pps*6

6pps*6

6pps*6

6.5pps*4

hacksquats

1pps*8

2pps*8

3pps*6

4pps*6

4pps*6

4.5pps*4

HAMS

sldl

60*6

80*6

100*4

legcurl

40*8

50*6

52.5*4

well.. even though i was feeling like crap.. my squat went up.. it was a really good feeling to know my squat goes up even when im sick.. legpressing was intense.. huge pump in quads after that.. i really worked my form on hacks.. cos last 2 weeks ive tweaked my back hacksquating 5 plates a side.. hacks ended up intense too. sldl was very solid.. legcurls were too.. by the end of the workout.. i was totally gassed my quads felt like they were gonna burst.. and my hams were totally blown. :grin:

[bleat]

but then i thought .. what kind of girlie-man would not train legs just because you feel sick ?!

haha nice!

I can't get your discipline in capsule form can I :grin:?

[jono]

but then i thought .. what kind of girlie-man would not train legs just because you feel sick ?!

haha nice!

I can't get your discipline in capsule form can I :grin:?

:grin: its homemade man.. you can easily make your own if you really want to :grin:

[jono]

CHEST

incl db press

10*8

15*8

22*6

25*6

35*4

35*3

flat db press

32*4

32*4

32*4

weighted dips

25*6

10

7

BIS

bb curls

20*8

25*6

37.5*5

37.5*4

db curls

20*2

17*4

17*4

well after a horror night of not sleeping AT ALL.. due to struggling to hydrate myself.. .. dizzyness... taste of blood in mouth .. tried to sleep but couldnt... i considered going to the ER but i realised i was prolly just being delusional.. i think the blood was from my nose.. being as my bp is prolly high right now due to bulk.. i was drinking huge amounts of water.. and pissing it straight out.. and still feeling extremly dehydrated..

that workout i had today... well what can i say.. the numbers are the same as last week.. no progress was made.. apart from the db curls.. i did dips with 25kg.. and all i could feel was my shoulders being destroyed.. so i finished off the dips with just bw..

i feel slightly better now.. but this sick thing is really pissing me off

[Pseudonym]

Ouch. Dat ain't good, man...

You may be right - it may be high blood pressure due to bulking, but I've never heard of bulking causing that before.

I think you should consider getting a doc to check it out. I know they charge heaps for a very short consult, but at least that way you'll know for sure.

[jono]

Ouch. Dat ain't good, man...

You may be right - it may be high blood pressure due to bulking, but I've never heard of bulking causing that before.

I think you should consider getting a doc to check it out. I know they charge heaps for a very short consult, but at least that way you'll know for sure.

yeah well .. not only is it a rip off, but my doc is always 45min-1hr behind schedule.. AND hes given me THREE bullshit answers to three different things i asked that turned out to be totally wrong.

[bleat]

Ah bad luck bro, doesn't sound like fun.

If I may suggest perhaps it would be a good time to have a week off from training and let your body recover without trying to build muscle at the same time? Have you had a break lately?

[jono]

Ah bad luck bro, doesn't sound like fun.

If I may suggest perhaps it would be a good time to have a week off from training and let your body recover without trying to build muscle at the same time? Have you had a break lately?

i had 2 weeks off in jan.

[jono]

weds

feeling a bit better today... just had headache.. blocked nose etc.

CALFS

seated raises

20*10

30*10

40*10

50*10

60*10

81.25*4

81.25*4

standing raises

70*10

97*6

133*6

160*4

1 leg calf press

3pps*6

3pps*6

3.5pps*4

3.5pps*4

2 leg calf press

5pps*10

5pps*10

trained calfs this evening.. all the numbers are up.. reps are up .. calfs are growing :grin:

[Growth]

You are one dedicated BBer jono. Well done.

[jono]

You are one dedicated BBer jono. Well done.

honestly, i just do what i gota do. nothing more

[jono]

thurs

BACK

rackpulls

60*8

80*6

100*6

120*4

140*4

140*4

chins

123

122

121

total chins:15

bb rows

40*8

50*8

60*8

80*4

80*4

cable row

56*8

70*8

84*4

84*4

db row

30*6

40*6

45*5

45*4

feeling a lot better today..rackpulls were awesome.. i destroyed that 140.. so much better than last weeks rackpulls.. im pretty happy with that.. chins improved over last week... bb rows were good.. 2 sets of 80 this week.. cable rows strong also..db rows really took the last bit of energy out of my lats.. they were toast.

[Growth]

Good work mate. :nod:

[jono]

thx man