back to basics

[jono]

cardio 30min

[bleat]

Are you going in on Saturday man?

[jono]

Are you going in on Saturday man?

going where on sat

[bleat]

http://www.nzfbb.org.nz/Events/CapitalChampsPoster.pdf

[jono]

http://www.nzfbb.org.nz/Events/CapitalChampsPoster.pdf

ah ok.. hmm i duno are you going ?

[bleat]

Yeah at this stage I'm going; to the pre-judging anyway. If you're planning on competing I would have thought you would want to get a glimpse as to what you will be up against 8)

[jono]

Yeah at this stage I'm going; to the pre-judging anyway. If you're planning on competing I would have thought you would want to get a glimpse as to what you will be up against 8)

to be perfectly honest.. the only reason i would go to see a show that i was not competing in would be to cheer on a mate or somthing. really i dont have much motivation to go just for the hell of it .. plus its expensive.

ive seen the pics of all the local shows, and to be honest i respect their effort, but im not impressed. when i get onstage it wont be a contest :grin:

[deegee]

So we will be seeing you on stage some time then jono? i look forward to that!

[Growth]

when i get onstage it wont be a contest :grin:

Thats the mindset right there. :grin:

[jono]

So we will be seeing you on stage some time then jono? i look forward to that!

yeah.

[jono]

when i get onstage it wont be a contest :grin:

Thats the mindset right there. :grin:

:grin:

[jono]

well, my week off is over.. and 2moro is leg day. im expecting a small drop in strength.. (this always happens when i take a week off) but im looking forward .. kind of .. to a brutal leg workout :nod:

check this spot 2moro to see how things went :grin:

[jono]

monday

well.. leg day has arrived.

light warmup on leg ext/leg curls

QUADS

squats

60*8

60*6

80*6

130*4 !

130*3

130*2

legpress

2pps*8

4pps*8

6pps*6

7pps*3

6pps*6

hacksquats

2pps*8

3pps*8

4pps*6

4.5pps*4

HAMS

seated leg curl

35*10

56*10

84*5

1 leg lying leg curl

20*6

25*4

25*4

well.. even after a week off my squat is up. a tiny bit of strength loss on the other ex. i found todays workout pretty draining.. well its good to be back into things

[Growth]

Really impressive leg workout jono. Squats are awesome as usual :nod:

[jono]

Really impressive leg workout jono. Squats are awesome as usual :nod:

thanks man.. really the only good thing was the squats.. AND i felt injury free. next week its more weights more sets :grin: :grin:

[Marcus]

Nice squatting Jono. Just goes to show what a week of recovery can do.

[jono]

Nice squatting Jono. Just goes to show what a week of recovery can do.

yeah i suprised i thought it was gonna feel a lot heavier than it did.. but nah. :grin:

[jono]

tues

CHEST

incl db press

10*8

15*8

2086

25*6

35*4

35*0

30*8

30*6

flat db press

30*4

30*4

30*4

weighted dips

20*4

20*4

BIS

bb curls

20*8

27.5*6

40*4

40*2

hammer curls

17*5

17*4

17*4

well the good news is my shoulder was fine didnt hurt at all.. the bad news is ive lost a big chunk of tricep strength.. prolly due to not being able to do heavy cg for a few weeks cos of shoulder, then the week off..

[deegee]

Not bad for having some time off, I am following your lead there not traioned so far this week because not feeling too well so decided to take whole week off and get back into it on monday.

Notice you have taken all your pics down, planning some new ones or just a bit of clean up?

[jono]

Not bad for having some time off, I am following your lead there not traioned so far this week because not feeling too well so decided to take whole week off and get back into it on monday.

Notice you have taken all your pics down, planning some new ones or just a bit of clean up?

just a clean up :grin:

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*8***************************

sharp pain in tendon on the innder side/ankle area of foot. so i stopped all calf training.. dont wanna get any new injuries..

it was quite a sharp painfull pain.

[Growth]

Better to be safe than sorry, right mate.

[jono]

Better to be safe than sorry, right mate.

yep

[jono]

thurs

BACK

DL

60*8

80*8

100*6

120*4

140*1

chins

4

3

3

3

bb rows

40*8

50*8

60*8

80*5

db row

30*8

40*6

51*6

cable row

56*8

70*6

91*4

well im slightly down on my back #'s due to the week off.. loking forward to making new gains

[Growth]

Those are still good numbers mate, keep it up.