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jono

By jono
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jono
jono

Traveling this week. Getting my train on.    Legs - squats, fronts, leg press, lunges Chest - dips, incline db, flat db machine press  Back - chins, db row machine row   

jono
jono

Thought I might bring this thread back to life .....recents workouts   Legs front squats, squats, walking bb lunges   Back/bis chins, do rows, bb curls   Chest/

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Realtalk

Hey bro! Good to have you back posting.   Jono was one of the foundation members of this forum back when it was NZBB and just getting started in the 04/05. A real NZBB OG! f*ck yeah those we

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jono Veteran member

jono

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tues

CHEST

incl db press

10*15

15*10

20*8

25*8

38*4 :grin:

38*4 :grin:

flat db press

33.5*5

33.5*5

33.5*5

weighted dips

bw*6

25*4

25*3

25*3

bw*8

BIS

bb curls

20*10

27.5*6

35*7

35*5

35*3

1 arm machine curls

15*6

15*6

15*6

db hammer curls

15*4

12*6

12*5

notes: well i conquered the 38s :grin: :grin: last time i used the 38s i injured my shoulder, and it affected my training for a few weeks, had to take a week off etc. this time i did slow controlled reps. it was great. i felt much more in control than i did last time. flat press was very good too. could really feel the chest working. weighted dips not as good as last week but still good. now ontto bis- well i did the bb curls, machince 1 arms and db hammers. really focused on form, and contracting the muslce. those #'s will be me baseline that i try to build on next week

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jono Veteran member

jono

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Well done.

Is that the order you do your sets in? I ask because I can always do more weight on flat than on the incline. But I do flat db press first, I might swap aroud and see how i go.

thanks man. yeah it is the order i do em in. i like to do incline 1st as i feel it works my chest better. and yeah i could use more weight on flat if i did flat first.

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jono Veteran member

jono

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new leg pics

the first 2 pics leg11 & 22 are bent knee shots. and the last one, leg33 is one with straight knees and flexing quads.

also i duno if you can see but im getting stretch marks on the inside of my legs

post-33-14166816703003_thumb.jpg

post-33-14166816703081_thumb.jpg

post-33-14166816703147_thumb.jpg

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jono Veteran member

jono

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Awesome, good definition in vastus medialis coming through - nice!

thanks tammy

my legs have a bunch of fat/water over em right now as im deep in the offseason but you can still see some descent shape

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jono Veteran member

jono

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thurs

BACK

dl

60*8

80*8

100*6

120*4

130*2

chins

5

5

5

4

lat pulldown

42*10

63*8

70*6

70*6, 42*8

bb row

40*8

60*8

80*6

80*6

db row

40*8

51*6

51*6

the dls were much better with a shoulder width stance. now i might actually have a chance to make progress with em lol. chins were really really hard today. pulldown was solid. rows were solid.

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jono Veteran member

jono

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Very solid db row there jono. I need to improve on these I struggle with these, though they are not a regular part of my routine. Do you use straps for these? I've seen a few people but I prefer not to.

yeah i use straps for the db rows, to me back development is more important that grip strength. besides, my forearms are growing anyway

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Varven Veteran member

Varven

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Jono dont you find your workout wto be superheavy in terms of volume ?

After a good set of deads I can barely squeeze out 4 sets of rows and 4 sets of lat pull downs . No idea how you manage so many.

Furthermore do you perform BB rows with a ez bar or a straight bar?

Ive started using an ez bar and find I can isolate my lats more... maybe its just psychological !

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jono Veteran member

jono

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Jono dont you find your workout wto be superheavy in terms of volume ?

After a good set of deads I can barely squeeze out 4 sets of rows and 4 sets of lat pull downs . No idea how you manage so many.

Furthermore do you perform BB rows with a ez bar or a straight bar?

Ive started using an ez bar and find I can isolate my lats more... maybe its just psychological !

nah im used to pounding out the sets.

i do bb rows with a standard olympic size bar. using an ez bar .. sounds weird man, but if its working for you keep on going

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jono Veteran member

jono

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friday

DELTS

seated db press

10*12

15*10

20*6

30*6 :grin:

30*4

30*3

seated db laterals

6*10

10*10

15*8 :grin:

15*8 :grin:

15*6

15*6

standing db laterals

17*6

17*4

rear delts machine

35*8

49*6

51.5*4

51.5*6

bent over db laterals

15*8

17*8

20*8 :grin:

TRIS

cg bench

40*10

50*8

60*6

82.5*4 :grin:

82.5*4 :grin:

1 arm rope ext

15*10

20*8

25*4 :grin:

20*7

25*3

pushdowns

25*8

30*8

35*6

35*5, 25*5

skullcrushers

18*10

28*5

28*4

simply an awesome workout to end the week. 30kg seated db press :grin: felt awesome. slow and controlled. seated db raises were pure sweatness also. rear delt #'s are up. cg bench .. very good. im loving those 1 arm rope ext. what an awesome workout.

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