back to basics

[jono]

monday

LEG DAY !!!!!!!!!!

QUADS

squats

60*8

60*6

80*6

125*5 :grin:

125*4

125*4

legpress

2pps*8

3pps*8

4pps*8

6pps*6

7pps*4

7pps*4

hacksquats

2pps*8

3pps*8

4pps*6

5pps*4

HAMS

sldl

60*6

100*6

100*4

seated leg curl

42*10

56*10

70*8

lying leg curl

40*6

50*5

well as you can see.. i destroyed squats today.. 3 sets instead of 2.. more reps.. insane.. makes me so happy :grin: then legpress.. 7 plates a side! again.. huge..hacksquats.. well these were a struggle today.. my quads were thrashed at this point.. onto hams.. sldl very strong..seated leg curls were awesome.. really worked the hams real good. finished with some lying leg curls... i knew today was gonna be a sweet leg day.. last night i was sitting on the couch.. my legs were looking pretty swole.

[jono]

tues

CHEST

incl db press

10*8

15*8

20*6

25*6

38*0

38*3

38*4

flat db press

33*6

33*4

33*4

weighted dips

27.5*4

27.5*4

27.5*3

BIS

bb curls

20*8

27.5*6

40*4

40*4

db curls

20*4

20*2, 17*2

20*1, 17*2

got the 38s today.. was real heavy.. well.. all numbers are up.. db curls were real hard at the end

[Marcus]

Good stuff man.

The only area I think you should look at is your back. While making the most of your weight & strength increases I think you need to be doing full deadlifts. This will give you the base you need & you will notice the difference when you finish your bulking cycle.

Your other workouts are solid though man. Inspiring journal.

[jono]

Good stuff man.

The only area I think you should look at is your back. While making the most of your weight & strength increases I think you need to be doing full deadlifts. This will give you the base you need & you will notice the difference when you finish your bulking cycle.

Your other workouts are solid though man. Inspiring journal.

thanks for the comments man.

i plan on doing full deads again soon. eg- in 2 weeks. one of the reason i prefer rack pulls to full deads is my hamstring flexibility isnt that great right now.. ive been stretching them every day for a while now. in 2 weeks my rackpull should hit 150kg*4 reps 2 sets .. the rack is only about 5" off the ground.. but i know those 5" makes a difference.

[Growth]

The only area I think you should look at is your back. While making the most of your weight & strength increases I think you need to be doing full deadlifts.

I think doing rackpulls are suffient for jono at the moment, all his other back exercises are going through the roof. To be honest i doubt weither or not he would notice any difference in size gain if he were to switch from racks to standard. Racks still give you a killer lower back workout.

Agree on the jurnal comment though, very inspiring. Keep it up.

[jono]

The only area I think you should look at is your back. While making the most of your weight & strength increases I think you need to be doing full deadlifts.

I think doing rackpulls are suffient for jono at the moment, all his other back exercises are going through the roof. To be honest i doubt weither or not he would notice any difference in size gain if he were to switch from racks to standard. Racks still give you a killer lower back workout.

Agree on the jurnal comment though, very inspiring. Keep it up.

thx man.

as i said before i do rackpulls/deads in cycles

[Marcus]

I think doing rackpulls are suffient for jono at the moment, all his other back exercises are going through the roof. To be honest i doubt weither or not he would notice any difference in size gain if he were to switch from racks to standard. Racks still give you a killer lower back workout.

Yeah but they don't compare when it comes to building a solid base of a physique. Even if just once a fortnight.

Deadlifts are like rolled oats man. :nod:

[jono]

I think doing rackpulls are suffient for jono at the moment, all his other back exercises are going through the roof. To be honest i doubt weither or not he would notice any difference in size gain if he were to switch from racks to standard. Racks still give you a killer lower back workout.

Yeah but they don't compare when it comes to building a solid base of a physique. Even if just once a fortnight.

Deadlifts are like rolled oats man. :nod:

my goal when doing deads/rackpulls is to get my lowerback strong/big.

of course it works a whole bunch more than that but thats my main goal.

[jono]

weds

CALFS

standing raises

43*10

70*10

97*8

133*6

160*5

169*4

seated raises

20*10

30*10

40*10

50*10

85*4

85*3

1 leg calf press

2pps*8

3pps*8

4pps*6

4pps*6

very smooth workout.. numbers up

[deegee]

I am impressed everytime I see one of your monster calf workouts !

That back in your avatar is pretty cool too, is that for real?

[jono]

I am impressed everytime I see one of your monster calf workouts !

That back in your avatar is pretty cool too, is that for real?

thx man.

yeah its 100% real.. mr olympia.. Ronnie Coleman

[Growth]

I am impressed everytime I see one of your monster calf workouts !

:stupid:

How do you do your standing raises jono? Do you use the machine of do you use a squat bar. I never got around to using a squat bar but ive heard people say its alot better.

[jono]

I am impressed everytime I see one of your monster calf workouts !

:stupid:

How do you do your standing raises jono? Do you use the machine of do you use a squat bar. I never got around to using a squat bar but ive heard people say its alot better.

i use a machine.

[jono]

thurs

B A C K

rackpulls

60*8

80*8

100*6

120*4

147.5*4

147.5*3

chins

123

123

123

12

12

bb rows

40*8

50*8

60*8

85*4

85*4

cable rows

56*8

70*6

91*4

91*4

91*4

db rows

30*8

45*6

51*6

51*5

lat pulldown

49*8

63*4

49*4

49*4

all numbers are up.. everything was solid.. esp the bb rows.. not much to say really... i just keep getting stronger and stronger

[Growth]

i use a machine.

I take it you are going to have to move onto a bar soon as the machine must almost be maxing out ?!? I think youll find the bar will be far supperior.

Edit: Wow, i just noticed your chins, very impressive, youve come along way in such a short time!, well done mate :nod:

[jono]

i use a machine.

I take it you are going to have to move onto a bar soon as the machine must almost be maxing out ?!? I think youll find the bar will be far supperior.

Edit: Wow, i just noticed your chins, very impressive, youve come along way in such a short time!, well done mate :nod:

yeah im on pin away from the machine max.. so its onto the bar

thx man

[Marcus]

How do you guys do calf raises with a squat bar?

[jono]

How do you guys do calf raises with a squat bar?

stand on a block and do them

[jono]

friday

DELTS

seated MP

(weight added)

20*10

20*10

30*8

57.5*2

***right front delt was hurting big time here so i backed off the weights.

40*6

cable lateral raises

10*8

15*6

15*4

15*4

db laterals

8*8

10*8

12*6

bent over laterals

6*10

8*10

15*8

15*7

TRIS

seated db ext.

17*10

20*8

25*6

26*5

1 arm rope ext.

15*8

17.5*8

20*6

22.5*4

22.5*4

pushdowns

35*10

45*10

55*8

70*4

70*4

1 arm reverse cable pulldown

10*8

15*8

17.5*6

well i started out today feeling good, then as soon as i got into the heavy sets of my MP bam.. shoulder was hurting like A LOT. not the joint which is a relief.. my right fron delt.. feels like it might of been slightly torn or somthing on chest day using those damn 38's.. so i backed off the shoulder work a lot.. only used some light weights.. also i couldnt do cg bench/skulls for tris because of this.. so .. hope it comes right soon..

[Growth]

How do you guys do calf raises with a squat bar?

stand on a block and do them

Yeah, just load up the bar as if your going to do a squat but stand on a block or on a stepper and do calf raises. I have seen some people using insane amounts of weight doing this exercise.

[jono]

just something i thought people might find interested.. i have a notebook with measurements in it.. and the frist entry.. 2 yrs ago

2/4/03

quads:18" omg :grin:

these days just under 26"

[Growth]

18" quads :shock: Geez 2 years ago my arms were almost 18" :shock:

Just shows how far youve come in such a short space jono. Congratulations :grin:

[jono]

18" quads :shock: Geez 2 years ago my arms were almost 18" :shock:

Just shows how far youve come in such a short space jono. Congratulations :grin:

:grin:

[deegee]

8" increase is great I would be happy with that, I never really kept much of a log until about a year ago or so.

Growth if your arms were nearly 18" that long ago what are they at now! I would be happy to get mine to 18" by the end of this year you must big arms ! your around 6' ?

[jono]

8" increase is great I would be happy with that, I never really kept much of a log until about a year ago or so.

Growth if your arms were nearly 18" that long ago what are they at now! I would be happy to get mine to 18" by the end of this year you must big arms ! your around 6' ?

i agree growth has huge arms.. hes one crazy mofo..

mine taped out at 15" for the first time ever yesterday im pretty happy with my progress so far this year