back to basics

[jono]

friday

DELTS

smith mp

(weight added only)

20*10

20*10

30*8

50*5

50*4

db laterals

6*10

10*6

12*6

15*6

15*6

machine laterals

30*8

40*8

50*6

52.5*4, 35*6

rear delts machine

28*10

35*8

42*6

bent over laterals

10*8

12*8

12*8

TRIS

cg bench

40*8

50*6

60*6

82.5*4

82.5*3

skullcrushers

18*10

28*6

28*4

28*4

pushdowns

35*10

45*10

55*8

65*6

MP went up, cg bench went up .. delt work was solid.. worked on form with skulls/pushdowns today.. overall numbers are up .. delts/tris still growing.. :grin:

[Growth]

:shock: At the volume :shock:

Very well done there mate.

[jono]

:shock: At the volume :shock:

Very well done there mate.

lol thanks man

[jono]

monday

light warmup on leg ext/leg curl

QUADS

squats

60*8

60*6

80*6

120*4 :grin:

120*4 :grin:

legpress

3pps*8

4pps*8

6pps*6

6.5pps*4

6.5pps*4

hacksquats

2pps*8

3pps*6

4pps*6

5pps*4 :grin:

5pps*3

HAMS

sldl

60*6

80*6

100*4

leg curl

40*8

50*6

55*4

55*4

60*6 :grin:

totally awesome leg workout to start the week.. 120 atg squat 4 reps 2 sets.. wow that felt so good to get through.. legpress was solid.. hacksquats.... 5plates 4 reps.. again .. damn that was solid as... felt great.. sldl was so so.. legcurls .. i destroyed leg curls this week .. 7.5kg pr over last week .. insane.. i was gassed by the time i got to hacksquats .. but i just kept going and it turned out awesome!

[jono]

tues

CHEST

incl db press

10*8

15*8

20*6

25*6

35*4

35*4

flat db press

20*8

33*4

33*4

33*4

weighted dips

20*6

20*5

20*4

BIS

bb curls

20*8

25*6

40*3

40*3

db curls

17*4

17*4

17*4

incl press was solid .. glad i got 4 reps second set.. weights up on flat press .. very solid .. dips felt good.. im working on form hard with dips .. bb curls .. very nice weight increase.. felt solid .. and heavy .. db curls.. solid.. bis were pretty smoked from the bb curls

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*10

60*10

82.5*4

82.5*4

2 leg calf press

4pps*15

5pps*10

6pps*6

6pps*6

1 leg calf press

3pps*8

4pps*6

4pps*6

on the heavy sets i could feel somthing in my right knee under stress.. so i took it pretty easy.. weight is up on the seated raises..

[jono]

thursday

BACK

rackpulls

60*10

80*8

100*6

120*4

142.5*4

142.5*4

chins

123

123

122

total chins:17

bb row

40*8

50*8

60*8

80*6

80*5

cable row

56*8

70*6

84*6

86.5*4

86.5*4

db row

30*8

45*5

45*5

45*5

all lifts are up .. felt much stronger than last week.. rackpulls were very solid ... chins felt about 100% stronger than last week, very smooth on the chins.. bb rows.. i really busted ass on rows this week.. got a few more reps than last week.. cable rows same thing.. db rows felt very solid too.. gave a deep contraction through the whole lat.

[Growth]

Wow your back strength looks great :nod: Rackpulls especially. Good work mate.

[jono]

Wow your back strength looks great :nod: Rackpulls especially. Good work mate.

thx man .. my rackpull strenth is pretty solid right now .. basically im gonna work on that for a while then hit deads from the floor after that..

[jono]

friday

DELTS

smith mp

(weight added)

20*10

20*10

30*8

52.5*4

52.5*4

weight was up on mp.. felt pretty good.

db laterals

6*10

10*6

12*6

15*6

15*6

laterals were ok .. at this point i knew it was gonna be a low energy workout

machine laterals

30*8

40*8

50*6

50*6

these felt o.k.. pretty intense on these

didnt train rear delts today.. why? cos they aready are sore from back day yesterday.. im gonna move the rear delt stuff to the end of back day from now on.

TRIS

cg bench

40*8

50*6

60*6

80*6

80*4

did some more reps on cg today.. instead of 2 sets of 4... i did 6,4.. felt the difference in my tris after those sets

skullcrushers

18*10

28*6

30.5*4

these felt good.. esp in the elbows.. didnt have the same uncomfortable feel of last week.. the 30.5 felt solid.

pushdowns

35*10

45*10

55*8

70*4

70*3

some heavy pushdowns there.. tris were hurting bad after this workout..

so even tho i felt like i had very low energy today.. i still made progress.. which is good

[jono]

monday

QUADS

squats

60*8

60*6

80*6

122.5*4

122.5*3

legpress

3pps*8

4pps*8

6pps*8

6.5pps*6

6.5pps*4

walking lunges

(length of 1st db rack)

15kg dbs

17kg dbs

15kg dbs

hacksquats

2pps*8

3pps*8

4pps*6

5pps*4

HAMS

sldl

60*6

100*4

100*4

leg curls

40*8

60*4

60*4

numbers are up .. squat felt sweet as .. one thing i did different today is i tried lunges.. honestly im not impressed they sucked ass.. didnt work my legs at all.. worked my forearms holding onto the dbs and thats it.. i had a mate check my form too... ahhh well. very good workout though .,.. some good progress.

[jono]

on a side note, why is everyone so slack with their journals.. it only takes about 2 mins a day.. if you're this slack with this.. i can only imagine what your diet/training is like. :poked: :clubbed:

[deegee]

All those journals seem to have died in the last month or so from such a strong start, jonos is onwards and upwards though good work keep it up

[jono]

All those journals seem to have died in the last month or so from such a strong start, jonos is onwards and upwards though good work keep it up

thx man.. yeah its pretty dissapointing really.

[jono]

20min cardio

just for generally health

[Growth]

All those journals seem to have died in the last month or so from such a strong start, jonos is onwards and upwards though good work keep it up

thx man.. yeah its pretty dissapointing really.

I agree, i love to read other peoples progress and give encouragement, see other rountines, exercises etc.

[jono]

tuesday

CHEST

incl db press

10*8

15*8

20*6

25*6

35*6 :grin:

35*4

30*7

flat db press

33*5

33*4

33*4

weighted dips

25*4

25*4

25*3

BIS

bb curls

20*8

27.5*6

40*4

40*3

db curls

20*3, 17*1 :grin:

20*2, 17*2

20*2, 17*2

awesome workout everything was solid.. numbers are up on the chest stuff.. on the bi stuff.. bb curls felt good.. and im starting to use the 20kg dbs for some solid reps.. awesome.. felt great

[Growth]

BB curls are getting up there jono. Keep it up.

[jono]

BB curls are getting up there jono. Keep it up.

thx man .. yeah bis were strong as this week

[jono]

thurs

BACK

rackpulls

60*8

80*8

100*6

120*4

145*4

145*4

chins

123

123

123

bb rows

40*8

50*8

60*8

82.5*4

82.5*4

cable row

56*8

70*6

84*6

89*4

89*4

db row

30*8

45*6

45*6

51*5

51*4

DELTS

bent over laterals

6*8

8*6

10*6

15*6

well well well.. my back strength is going up and up strength is up on everything.. rackpulls.. solid. chins.. solid. bb rows.. very sweet.. cable rows.. hurt my hands a lot but was very good.. db row.. insane increase.. using the heaviest db my gym has.. it was awesome.. turns out working rear delts on back day was not a good idea.. my whole back was so pumped up.. i couldnt tell if i was getting a good squeeze in my rear delts lol! so next week im just gonna do em with delts in general

[Marcus]

Nice numbers man.

It looks like you have a solid diet & you are reaping the rewards.

How long do you plan to keep your bulking cycle? My advice would be to keep going as you are until your strength increases start to flatten off.

Good to see though mate.

[jono]

Nice numbers man.

It looks like you have a solid diet & you are reaping the rewards.

How long do you plan to keep your bulking cycle? My advice would be to keep going as you are until your strength increases start to flatten off.

Good to see though mate.

thx man.

at least till the end of the year is the plan so far.

[Growth]

Wow jono, your back strength just goes up and up, well done there mate, those are very impressive numbers.

[jono]

thx man

[jono]

friday

DELTS

smith mp

(weight added only)

20*10

20*10

30*8

55*4

55*3

50*6

db laterals

6*8

10*8

12*6

15*6

15*6

15*4

laterals machine

30*8

40*8

55*4

55*4

cable laterals

10*8

15*4

15*2, 10*4

TRIS

seated db ext

15*8

20*8

cg bench

40*8

50*6

60*6

82.5*4

82.5*3

skullcrushers

18*8

28*6

33*4

pushdowns

35*10

45*10

55*8

70*5

70*4

1 arm cable ext (rope)

10*8

15*8

17.5*6

notes: made progress on all the usual stuff. did a couple new things .. duno why really. this week has been a bitch. im glad its over .. just handed in 5000wrd paper.. what a releif