back to basics

[jono]

looks good there jono

hi sets on those seated laterals. I like to change my tri work outs around regularly, I seem to go stale on them fast.

thanks man, yeah i didnt want to do my usual couple cheat sets today cos that put a lot of strain on the shoulder so i just did a couple more sets seated laterals than normal

[Ash]

i huge advantage i found of using smith for cg is i can use suicide grip aka thumbless grip (which i was never crazy enough to try on regular bench), and i can really focus on the tris more

I've never heard it called that before

I always use the thumb-less grip on pushing exercises like bench, military press etc. It feels a bit easier on my wrists for some bizarre reason.

[Ash]

BTW - how long do your workouts generally take?

You did almost 40 sets during today's workout - I reckon that would take me at least a couple of hours to get through.

[jono]

i huge advantage i found of using smith for cg is i can use suicide grip aka thumbless grip (which i was never crazy enough to try on regular bench), and i can really focus on the tris more

I've never heard it called that before

I always use the thumb-less grip on pushing exercises like bench, military press etc. It feels a bit easier on my wrists for some bizarre reason.

yeah i think its easier on the wrist too, but i dont wanna knock my teeth on just for that reason, so i would never use it on ordinary bench

[jono]

BTW - how long do your workouts generally take?

You did almost 40 sets during today's workout - I reckon that would take me at least a couple of hours to get through.

most of my workouts take around 1hr 15 , or 1hr 20. and i dont mess around much either.

[Ash]

most of my workouts take around 1hr 15 , or 1hr 20. and i dont mess around much either.

That's damn quick. My workouts take about 1hr 15 and I only do 5 work sets :?

(Ok I do quite a few warm up sets as well)

[jono]

most of my workouts take around 1hr 15 , or 1hr 20. and i dont mess around much either.

That's damn quick. My workouts take about 1hr 15 and I only do 5 work sets :?

(Ok I do quite a few warm up sets as well)

heh thats quite slow man

[Ash]

heh thats quite slow man

Hmm - tell me about it. :?

I'll have to make a note of how many warm up sets I am actually doing. I don't worry about them at the moment as they exist only to get me ready for that one main set.

[jono]

heh thats quite slow man

Hmm - tell me about it. :?

I'll have to make a note of how many warm up sets I am actually doing. I don't worry about them at the moment as they exist only to get me ready for that one main set.

i do warmups as well, but i do the least amount of warmups i need. so i imght do 3 warmup sets, then 2-4 working sets etc.

of course sometimes i dont do warmup sets because say if i work incl db press by the time im done with that i can go into flat db press with no warmup

[Varven]

Cool to see a journal where the weights are always going up Jono

What goals do you have in terms of working weights ? Or do you not set goals with them ?

Im after a 140kg deadlift within another 3 months.

Right now Im at 115kgs for 3 reps at 80kg bodyweight.

Very cool to see your solid rows mate.

My back routine is similair to yours but one problem, after my deadlifts and lat pull downs Im barely able to mash out 50kg rows for 4 sets of 8 reps. Im thinking of resting more between sets to hammer em better.

BTW whats your range of motion like for rows ?

I like to slam the bar into my gut to hear the satisfying noice of the plates clanging LOL. yes, I know ego boost but I need it for motivation.

DO you stop at the peak point for a moment in order to stress the contraction ?

[jono]

Cool to see a journal where the weights are always going up Jono

What goals do you have in terms of working weights ? Or do you not set goals with them ?

Im after a 140kg deadlift within another 3 months.

Right now Im at 115kgs for 3 reps at 80kg bodyweight.

Very cool to see your solid rows mate.

My back routine is similair to yours but one problem, after my deadlifts and lat pull downs Im barely able to mash out 50kg rows for 4 sets of 8 reps. Im thinking of resting more between sets to hammer em better.

BTW whats your range of motion like for rows ?

I like to slam the bar into my gut to hear the satisfying noice of the plates clanging LOL. yes, I know ego boost but I need it for motivation.

DO you stop at the peak point for a moment in order to stress the contraction ?

thanks man.

well i have new goals each week, to beat the previous week.

your gonna need to eat a huge amount of food to reach that goal man and do some serious squatting. better get on it .

i really vary my rest, depending on how i feel.

ROM = full ROM of course.all the way down all the way up, with a solid squeeze of the back at the top. i dont really stop at the top i just squeeze, so i guess i stop for like 1/2 sec somthing like that.

[jono]

monday

well today i looked in the mirror and thought, wow i look like crap way too small so today i had a take no prisoners attitude for ...

LEG DAY

QUADS

squat

60*8

60*6

80*6

112.5*8

112.5*8

112.5*8

progress on the squat

legpress

4pps*8

7.5pps*4

7.5pps*4

7.5pps*4

legpress is up 20kg on last week. ! i was seeing spots here.

hacksquats

2pps*8

4pps*6

5pps*4

5pps*4

progress here too. next week its gonna be even more brutal.

HAMS

seated leg curl

49*8

91*6

91*6

progress here.

1 leg lyin leg curl

30*4

30*4

30*4, 20*5

progress here.

well, progress on everything. legpress esp was brutal stuff.

i have no training partner so i motivate myself, on days like leg day etc. leg day probably has the most self talk of all the training days.

heres what a set of legpress would of sounded like if you were standing next to me:

"ok, this is it"

"you can do it"

"you can do it"

"you can do it"

"argghh"

"arghhh"

**unrack weight

"grr" *rep

"grr" *rep

"grr" *rep

"grr" *rep

**rack it

"woooo"

lol :grin: i know that looks really wacky, but honeslty i think talking to myself helps me a lot. to get into the 'crazy zone' :grin:

[Ash]

lol :grin: i know that looks really wacky, but honeslty i think talking to myself helps me a lot. to get into the 'crazy zone' :grin:

Good work on the 20kg increase.

Nothing wrong with talking to yourself, at least you know you'll have an intelligent conversation. I tend to mutter under my breath at gym - if people could hear what I was saying, I would probably be thrown out of the gym :wink:

[jono]

lol :grin: i know that looks really wacky, but honeslty i think talking to myself helps me a lot. to get into the 'crazy zone' :grin:

Good work on the 20kg increase.

Nothing wrong with talking to yourself, at least you know you'll have an intelligent conversation. I tend to mutter under my breath at gym - if people could hear what I was saying, I would probably be thrown out of the gym :wink:

thanks. i was pretty happy with the legpress today .. i almost threw on 8pps it was so good. lol i wouldnt call what im saying too intellegent.. its more .. random things i say :grin:

[Growth]

Heavy squats and leg presses jono. Well impressed. Your leg pressing is almost as good as mine :grin: :grin:

:wink:

I think alot of people talk to themselves before a big lift, i know i do, i too say some crazy shit in my head.

[jono]

Heavy squats and leg presses jono. Well impressed. Your leg pressing is almost as good as mine :grin: :grin:

:wink:

I think alot of people talk to themselves before a big lift, i know i do, i too say some crazy shit in my head.

:grin:

btw i dont say it in my head :shock: :grin:

[Growth]

lol, now that would be funny to see :pfft:

[jono]

lol, now that would be funny to see :pfft:

:grin: !

[bleat]

Haha good stuff. I talk to myself quite a bit no matter what I'm doing :grin:

[jono]

Haha good stuff. I talk to myself quite a bit no matter what I'm doing :grin:

:grin: well im glad to hear im not alone on this

[jono]

tues

CHEST

well today i continued yesterdays pattern of big gains.

incl db press

10*10

15*10

20*8

25*6

38*6 ! :grin:

38*5

very sweet work there. felt way stronger than last week

flat db press

35*4

35*4

35*4

never done 35s on flat press b4. awesome work here too.

weighted dips

bw*6

20*4

20*4

20*4

even though this is less weight than i normally use, im trying to work out what holdinhg me back on dips, AND i think i may of found out why.

BIS

bb curls

20*8

27.5*6

35*8

35*7

very solid here better than last week.

1 arm machine curl

15*7

15*7

15*7

again, awesome work, better than last week, i like these they really contract the bis insanly well.

db hammer curls

12*7

12*7

12*7

again, insane contraction, better than last week. awesome.

for all the bi work i think focusing on the contraction is really helping me a lot

[bleat]

Good stuff man; very impressive presses _b

[jono]

Good stuff man; very impressive presses _b

thanks man

[Growth]

I just noticed that you incline press more than you flt press with db's i dont often see that, those inclines look heavy, good job.

[jono]

I just noticed that you incline press more than you flt press with db's i dont often see that, those inclines look heavy, good job.

the only reason for that is i do incline 1st. so it takes a lot out of my strength.

yeah they were pretty solid today