back to basics

[jono]

Wow you just throwing those weights around now huh? Nice job mate.

thanks man. im aiming for cannonball shoulders :grin:

[Varven]

Jono, sounds like youll be having cannonball delts and horshoe tris soon mate.

80+ KG CG Bench is animalistic !

Great to see massive tri work, will add to that overall arm size nicely Im sure !

[jono]

Jono, sounds like youll be having cannonball delts and horshoe tris soon mate.

80+ KG CG Bench is animalistic !

Great to see massive tri work, will add to that overall arm size nicely Im sure !

:grin: thanks man. im gonna be pushing hard for 90kg cg over the next ~2 months hopefully

[Varven]

Jono,

what were the basics you did to boost tricep size and strenght.

I work out chest and triceps on the same day.

In other words before I do any direct tri work, they get pre exhausted ( 4 sets weighted dips, 4 sets flat db chest press, 4 sets Incline db chest press ) .

After this I do 3 sets of CG benches and 3 sets of DB extension skull crushers.

My CG bench is stuck around the 40kg mark, unable to break this barrier

Obviously if my tris werent exhausted I guess I could push a little more but nonetheless I wanna break out of the rut.

wondering if you ever had any sticking points with tris ?

[jono]

Jono,

what were the basics you did to boost tricep size and strenght.

I work out chest and triceps on the same day.

In other words before I do any direct tri work, they get pre exhausted ( 4 sets weighted dips, 4 sets flat db chest press, 4 sets Incline db chest press ) .

After this I do 3 sets of CG benches and 3 sets of DB extension skull crushers.

My CG bench is stuck around the 40kg mark, unable to break this barrier

Obviously if my tris werent exhausted I guess I could push a little more but nonetheless I wanna break out of the rut.

wondering if you ever had any sticking points with tris ?

i would just tri to beat last weeks #'s. eg either more reps or more weight.

i also think that straight bar pushdowns helped me quite a bit. honestly i think its all about beating last weeks #'s.

AND EATING ENOUGH.

dont be scared to eat.

personally i have never worked chest/tris together because working my chest takes a lot out of my tris.

also when you doing any ex, eg cg bench. dont focus on pushing the bar up. focus on contracting your tris. keep ur elbows in.

i have broken all my ruts by doing basically the same thing : eating more

[jono]

one more thing. i started at 59kg, now im just under 95kg. honeslty you have to train hard to get results. but you also need to eat HARD. i mean really eat a lot of clean foods. even when you dont want to eat, eat more :grin: . i think my ability to stick to having such a big diet, and not worrying about putting on fat has lead to some big gains.

[Varven]

Yeah I think 99% of people who dont gain are those who dont eat enough and dont stick to basic compound lifts.

36 kg gain... massive respect to you bro.. tahts what I call GAINS 8)

Hehe your my new role model, Im sure if u could get there I CAN nail another 10 kgs n then cut down to 10% bf.

good luck with your trianing mate, Im sure it wont be long at all before we see you on stage. Who knows, some day I might get there too

[jono]

Yeah I think 99% of people who dont gain are those who dont eat enough and dont stick to basic compound lifts.

36 kg gain... massive respect to you bro.. tahts what I call GAINS 8)

Hehe your my new role model, Im sure if u could get there I CAN nail another 10 kgs n then cut down to 10% bf.

good luck with your trianing mate, Im sure it wont be long at all before we see you on stage. Who knows, some day I might get there too

thanks man :grin:

if you want it bad enough theres no reason why you cant reach your goals.

[deegee]

Hard work and big eating paying off there jono! The hardest thing to do in my book is getting the food in there, well done

[jono]

Hard work and big eating paying off there jono! The hardest thing to do in my book is getting the food in there, well done

yeah the food is def the hard part

[Growth]

massive respect to you bro.. tahts what I call GAINS 8)

Hehe your my new role model

Yeah jonos got a few follwers on here :grin:

[jono]

massive respect to you bro.. tahts what I call GAINS 8)

Hehe your my new role model

Yeah jonos got a few follwers on here :grin:

:grin:

[Ash]

one more thing. i started at 59kg, now im just under 95kg. honeslty you have to train hard to get results. but you also need to eat HARD. i mean really eat a lot of clean foods. even when you dont want to eat, eat more :grin: . i think my ability to stick to having such a big diet, and not worrying about putting on fat has lead to some big gains.

36kg is some impressive progress mate - how long did it take you to put that on?

You're dead right - none of it happens without the eating. I've been up to somewhere around 4500 calories on workout days lately and managing to eat that much isn't easy, especially when I am trying to keep it all relatively clean. It's worth it though - the weights keep going up and the gains are happening.

[jono]

one more thing. i started at 59kg, now im just under 95kg. honeslty you have to train hard to get results. but you also need to eat HARD. i mean really eat a lot of clean foods. even when you dont want to eat, eat more :grin: . i think my ability to stick to having such a big diet, and not worrying about putting on fat has lead to some big gains.

36kg is some impressive progress mate - how long did it take you to put that on?

You're dead right - none of it happens without the eating. I've been up to somewhere around 4500 calories on workout days lately and managing to eat that much isn't easy, especially when I am trying to keep it all relatively clean. It's worth it though - the weights keep going up and the gains are happening.

about 3 years. ~ 1.5 years of not knowing what i was doing. once i sorted the diet out and started to squat properly the weight started to come fast.

im no where near done btw :grin:

[Ash]

im no where near done btw :grin:

That's the spirit! Won't be long before you break 100kg.

[Growth]

im no where near done btw :grin:

:nod:

[deegee]

^^^ yup the bigger I get the bigger I want to be and my goals shift. I have a long way to go. Its great.

[jono]

im no where near done btw :grin:

That's the spirit! Won't be long before you break 100kg.

lol 100kg is a big number

[jono]

im no where near done btw :grin:

:nod:

:grin:

[jono]

^^^ yup the bigger I get the bigger I want to be and my goals shift. I have a long way to go. Its great.

true that

[jono]

monday

LEG DAY aka hell.

QUADS

squats

60*8

60*6

80*6

110*8

110*8

110*8

omg i hate squats.. they hurt a lot. huge mental effort there.

legpress

2pps*8

4pps*6

7pps*6

7pps*6

7pps*6

big progress once again on the legpress.. i thought my head was gonna explode doing those.. lol !

hacksquats

2pps*8

3pps*6

4pps*6

5pps*4

5pps*3

hacksquats felt a lot stronger than last week. kickass !

HAMS

seated leg curl

70*10

84*6

84*6

1 leg lyin leg curl

25*5

25*4

25*4

my hams were so blown out by the time i got to ham work. but i made some good progress anyway :grin:

very nice leg workout to start the week.

[deegee]

Another good leg workout there jono inspiring.

I also see post 999 one off the grand 20% of the entire total on here.

Fantastic work good posts credit to the board keep them comning :nod:

[jono]

Another good leg workout there jono inspiring.

I also see post 999 one off the grand 20% of the entire total on here.

Fantastic work good posts credit to the board keep them comning :nod:

thanks man.

[Growth]

Exellent workout mate, i love reading your leg day log, it gives me heaps of inspiration when i train mine. Cant wait for wednesday :grin:

[jono]

Exellent workout mate, i love reading your leg day log, it gives me heaps of inspiration when i train mine. Cant wait for wednesday :grin:

thanks. i feel real guilty if i dont train legs hard enough. i basically never want to feel like i wasted my time