back to basics

[jono]

Those are still good numbers mate, keep it up.

thanks man.. damnit i woke up today and realised i have a 2500wrd assignemtn to hand in at 4pm !! still im confident it can be done while getting all my meals in, and still have time for a solid workout :grin:

[jono]

finished it ... what a releif. lucky for me im really good at this subject :grin:

[Tammy]

Hell that was quick!!

[jono]

Hell that was quick!!

:grin: i started it at 7 this morning

[jono]

fri

DELTS

seated dp press

10*15

15*10

20*8

25*8

28*3

25*5

db laterals

6*10

8*8

10*8

12*6

15*6

15*6

seated db laterals

7*8

10*6

10*8

rear delt machine

28*12

35*10

42*6

TRIS

cg bench

40*8

50*8

60*6

75*4

75*4

skulls

18*10

28*6

30.5*4

pushdwns

35*10

45*10

55*8

70*3

60*4

1 arm rope ext

15*5

17.5*4

20*4

lol well it turns out i havnt lost that much tri strength.. everything felt good.

[Growth]

Another good workout jono, good to see you still got time even with assignments to get a workout in :wink:

[jono]

Another good workout jono, good to see you still got time even with assignments to get a workout in :wink:

lol yep. always time for training man

[bleat]

haha I don't know what I'm more impressed with; those db presses, or knocking off that assignment in a few hours :grin:

GW.

[jono]

haha I don't know what I'm more impressed with; those db presses, or knocking off that assignment in a few hours :grin:

GW.

lol. all in a days work.

[jono]

monday

QUADS

squats

60*8

60*6

80*6

132.5*4

132.5*3

132.5*3

legpress

2pps*10

4pps*8

6pps*6

7pps*3

6pps*8

6.5pps*5

hacksquats

2pps*8

3pps*8

4pps*6

4.5pps*6

sldl

60*6

80*6

100*3

1 leg leg curl

20*6

25*6

30*2,25*3

well my squat is up.. legpress was solid but those 7pps is real hard .. so im gonna do some 6.5pps rep work next week.. hacks were solid. sldl havnt done in a while .. basically my hams are weak and useless and i need to abuse them into shape..

anyway during the workotu i was feeling very dehydrated.. very dry mouth all the time etc.. i was chuggin down the water.. when i get out of the gym onto the street after im done.. im walking towards my car.. im like damn i feel sick.. few more steps .. damn i feel really sick.. few more steps.. damn i feel really really really sick.. next thing you know im throwing up in the gutter in the middle of a busy street. people staring.. ppl asking if im ok. lol .. what a drama

[Growth]

im walking towards my car.. im like damn i feel sick.. few more steps .. damn i feel really sick.. few more steps.. damn i feel really really really sick.. next thing you know im throwing up in the gutter in the middle of a busy street.

Now that just goes to show how much you love abusing those leg of yours :grin: Im sure its nothing serious, just must have been one hell of a w/o

[Tammy]

whose on your avatar now jono??

[jono]

im walking towards my car.. im like damn i feel sick.. few more steps .. damn i feel really sick.. few more steps.. damn i feel really really really sick.. next thing you know im throwing up in the gutter in the middle of a busy street.

Now that just goes to show how much you love abusing those leg of yours :grin: Im sure its nothing serious, just must have been one hell of a w/o

lol !! i duno eh i just felt really dehydrated

[jono]

whose on your avatar now jono??

hi

its dexter jackson

[Growth]

Thats one mean physique :nod:

[Tammy]

I agree!

[jono]

yep he looks really good in that shot.. his shoulders are crazy

[deegee]

Throwing up in the carpark ? thats dedication for you! lucky it wasnt in the gym seen that once before, never a good look.

[jono]

Throwing up in the carpark ? thats dedication for you! lucky it wasnt in the gym seen that once before, never a good look.

lol yeah i tend to have a delayed sickness from legs.. like a few min after im done it hits real hard

[jono]

tuesday

CHEST

incl db press

10*12

15*8

20*8

25*6

35*5

35*4

flat db press

32*5

32*5

32*4

weighted dips

25*4

25*3

20*4

BIS

bb curls

20*8

27.5*6

40*4

40*4

40*3

db hammer curls

17*4

17*4

17*4

well my incl work felt very solid.. flat felt strong as well.. actually was pretty good.. dips were OK not great. well the bb curls 3 solid sets.. next week ill up the weight.. hammer curls were ok bis were toast.

all the #'s up on last weeks

[deegee]

Dips look good, i've never really got into them for chest, we dont have a proper dip station in the gym just one of those ones with the pad you kneel on and it is assisted but I might give it a go next week on chest day.

[Growth]

Dips look good, i've never really got into them for chest, we dont have a proper dip station in the gym just one of those ones with the pad you kneel on and it is assisted but I might give it a go next week on chest day.

Ive used to do dips on a regular basis, they seemed to work alright but i never used extra weight so thats probabley why i gave them up, i should also get back into weighted dips, youll probabley need to tie some weights to yourself or use a dip belt as im sure BW alone wont be enough...you can easily disconnect the seat of those dip/chin assisted stations

[jono]

Dips look good, i've never really got into them for chest, we dont have a proper dip station in the gym just one of those ones with the pad you kneel on and it is assisted but I might give it a go next week on chest day.

dips are awesome. i highly recommend them

wait till ur added weight.. its crazy

[jono]

Dips look good, i've never really got into them for chest, we dont have a proper dip station in the gym just one of those ones with the pad you kneel on and it is assisted but I might give it a go next week on chest day.

Ive used to do dips on a regular basis, they seemed to work alright but i never used extra weight so thats probabley why i gave them up, i should also get back into weighted dips, youll probabley need to tie some weights to yourself or use a dip belt as im sure BW alone wont be enough...you can easily disconnect the seat of those dip/chin assisted stations

use a dipping belt.. my gym has one so i guess im lucky :grin: stack those weights on and watch urself grow :grin: :grin:

[jono]

thursday

well. no calf work yesterday again, why ? sore tendon on my ankle .. lol its not even the same one from last week this time its on the outside of the same ankle.. what luck huh.

BACK

dl

60*8

80*6

100*6

120*4

140*1

chins

4

4

4

3

3

bb rows

40*10

50*10

60*8

80*6

70*6

cable rows

56*8

70*6

91*6

lat pulldown

35*8

42*8

59*6

56*6

63*5

db row

30*8

40*6

51*8

well............................. iv been working on my dl form last 3 weeks.. damn that 140 is some heavy stuff. chins were really good today.. more than last week.. bb rows form was good.. its getting better im really working on the form and feeling the muslce work on all my ex recently.. thats all folks