back to basics

[deegee]

Hope you are not too much of screamer in the gym jono!

always puts me off the loud grunting and groaning from some guys. although i do mutter the odd expletive myself. good work though mate.

[jono]

Hope you are not too much of screamer in the gym jono!

always puts me off the loud grunting and groaning from some guys. although i do mutter the odd expletive myself. good work though mate.

lol im not a screamer. im more of a self talker b4 the sets to get motivated

[Growth]

I remember there were some big guys lifting in the gym, really loud grunter/ talkers, like full on the loudest you have heard, anyway so im doing my workout and i hear some different voices doing really loud grunting and saying stupid one liners, i was huh, so i turn around and these two smaller guys are full taking the piss, hardly any weight on the bar, everyone in the gym was cracking up lol

[waldo]

Screamers! Ha! The bodybuilders could always take a lesson from some of the stronger olympic/powerlifters...man I've heard some funny shit. However none compares to a guy in Clive Greens in newmarket....I remember this guy screaming "GET YOUR F*****G HANDS OFF MY BAR". The funny thing was that he definately wasn't getting out of that squat on his own!

[jono]

I remember there were some big guys lifting in the gym, really loud grunter/ talkers, like full on the loudest you have heard, anyway so im doing my workout and i hear some different voices doing really loud grunting and saying stupid one liners, i was huh, so i turn around and these two smaller guys are full taking the piss, hardly any weight on the bar, everyone in the gym was cracking up lol

:grin:

[jono]

Screamers! Ha! The bodybuilders could always take a lesson from some of the stronger olympic/powerlifters...man I've heard some funny shit. However none compares to a guy in Clive Greens in newmarket....I remember this guy screaming "GET YOUR F*****G HANDS OFF MY BAR". The funny thing was that he definately wasn't getting out of that squat on his own!

he prolly said that cos if you know how to spot someone on a squat, you DONT touch the bar. (assuming its 1 spotter)

[waldo]

Nah, he screamed it cos he was an idiot who had far too much on the bar for what he could squat. When you watch someone's back unlock as the weights push them down what would you do? He ended up letting the bar roll over the back of his head.

Moral of the story: Don't compromise weights for form. You'll end up looking like an idiot. That and negative reps while squatting should have three spotters. Two on either side of the bar, and one to go "You're looking huge man!"

[jono]

Nah, he screamed it cos he was an idiot who had far too much on the bar for what he could squat. When you watch someone's back unlock as the weights push them down what would you do? He ended up letting the bar roll over the back of his head.

Moral of the story: Don't compromise weights for form. You'll end up looking like an idiot. That and negative reps while squatting should have three spotters. Two on either side of the bar, and one to go "You're looking huge man!"

lol.

yeah form is very important. get your form down and the weights will come.

[jono]

well heres a pic you guys havnt seen b4. its from last year, when i decided to do a little cardio. its a b4 and after. i didnt change anything in my diet. just added cardio 30min 3-4 times a week i think.

my arms look so small lol damn. skeleton. :grin:

[Ash]

It's going to be interesting to compare these pics to the ones you post for the virtual contest.

What did you weigh when those photos were taken BTW?

[jono]

It's going to be interesting to compare these pics to the ones you post for the virtual contest.

What did you weigh when those photos were taken BTW?

wt = duno 2nd pic i think low 70's.

i took my pics for the 1st set today. full body shots = look WAY different than closeups shots like the pic above

[jono]

thurs

BACK

dl

60*6

80*6

100*4

140*2

140*2

chins

4

5

4

4

lat pulldown

70*6

70*6

70*6

56*7

56*7

bb row

40*8

60*8

80*6

90*4

90*4

1 arm db row

30*8

51*6

51*6

dl and lat pulldown felt real good. some progress there. chins/rows didnt feel that good.

[Growth]

rows look pretty damn good to me, bb especially. Nice.

[jono]

rows look pretty damn good to me, bb especially. Nice.

thanks man. yeah well i duno it just wasnt as good as it should of been

[jono]

on a side note. my back feels quite sore today, esp the lower back. so it looks like those dls are paying off. im pretty happy that i got my form sorted finally on em

[Ash]

Deadlifts are a great exercise - I am thinking of adding them to my routine but having 3 similar movements might be too much for my lower back. I am doing stiff legged deadlifts and rack deadlifts at the moment and making good progress on both of them.

[jono]

Deadlifts are a great exercise - I am thinking of adding them to my routine but having 3 similar movements might be too much for my lower back. I am doing stiff legged deadlifts and rack deadlifts at the moment and making good progress on both of them.

i recently stopped to rack deads and went back to full deads. and now im basically pulling what i was for rack deads. plus now that ive got my form down. i really think they are better.

[Marcus]

I would max out your full deadlifts first, then switch to rack deads when you stop making progress.

[jono]

friday

DELTS

seated db press

10*10

15*10

20*8

30*5

30*4

30*3

seated db laterals

6*10

10*10

15*8

15*8

15*8

15*8

15*8

rear delts machine

35*10

42*8

49*6

49*6

bent over db laterals

17*6

20*6

20*6

TRIS

cg bench (smith, wt added)

20*10

40*8

60*6

65*6

70*4

70*4

1 arm rope ext

15*10

20*8

25*6

25*5

25*4

pushdowns

30*8

37.5*5

37.5*5

37.5*5

1 arm db ext bhind head

10*6

10*4

10*4

well well well. huge progress on everything but seated db press. i think i could of done 2pps today on cg bench, i was feeling that good. it was awesome. anyway big progress all round as you can see. awesome way to end the wk

[deegee]

massive workout there jono, I'm jealous

[jono]

massive workout there jono, I'm jealous

thanks man. lol why jealous :grin: its just a workout

[Growth]

How did you find the CGs in the smith machine? I found i had to be quite high on the bench and push at a slight angle so that the bar would be at the correct position when it came down. Also i noticed alot of friction with the smith machine i used.

I think next time i do CG's im going back to frees, its not hard to get out of 80-90kgs if you get pinned anyway.

[jono]

How did you find the CGs in the smith machine? I found i had to be quite high on the bench and push at a slight angle so that the bar would be at the correct position when it came down. Also i noticed alot of friction with the smith machine i used.

I think next time i do CG's im going back to frees, its not hard to get out of 80-90kgs if you get pinned anyway.

i actually found them ok . i can focus on squeezing the tris. basically i dont hold the bar, i push it with the very bottom of the palm of my hands.

[Growth]

Did you find you got a better pump with the smith?

[jono]

Did you find you got a better pump with the smith?

to be honest ive never really got a pump from any cg bench. but with the smith i think i can focus more on the tris and work the tris more. but time will tell, ill stick to it for a few months see how i find it.