back to basics

[jono]

ill give the 40s a try next week. ive only been using the 38s unassisted for like 2-3 weeks man :grin: damn peer pressure :grin:

You got it mate :grin:

:twisted: :twisted:

[jono]

well if you have been following my journal for some time you will know that i love to train calfs. you will also know that some months ago i injured myself doing heavy seated calf raises.

havnt trained calfs since.

weds

the 1st calf day since the injury

seated calf raises

20*10

30*10

40*10

60*8

80*4

80*4

standing calf raises

70*8

97*6

133*6

133*6

1 leg calf press

1pps*10

2pps*8

2pps*7

well todays workout was pretty sweet, training calfs hard and heavy.. but not heavy enough to reinjure myself. hopefully the injury does come back (it lasted months; tendon on calf/ankle)

i look forward to building up my calf day again untill its so scarry its crazy :grin:

[Ash]

Good to see you back at the grindstone. I'l be the voice of caution and remind you to stay patient and not to get carried away like I always do when I am getting back into training a bodypart after an injury. :nod:

[jono]

Good to see you back at the grindstone. I'l be the voice of caution and remind you to stay patient and not to get carried away like I always do when I am getting back into training a bodypart after an injury. :nod:

yeah i know.. saftey 1st

[Growth]

Lovin the calf day workouts jono!

[jono]

Lovin the calf day workouts jono!

calfs r good

[jono]

thurs

back

dl

60*6

80*6

100*4

120*4

140*2

dls were solid as.

chins

4

4

3

3

PATHETIC i was so pissed after those chins.. for me i hate chins worse than squats.

lat pulldown

70*6

70*6

70*6

70*6

worked on 100% form today on pulldowns.

bb row

60*6

80*6

95*4

some heavy weight in the end there.. it was pretty good

1 arm db row

40*6

51*6

51*6

good stuff here..

there was some weirdo in the gym today seen him there another day. he puts 6-7 plates a side on the squat.. then stands next to it for 1/2 and hour staring at everyone. really anoyed me aye. i was like what the hell.. stop looking at me freak. if he keeps doing it ill have 2 tell him to get a damn life.

[Ash]

there was some weirdo in the gym today seen him there another day. he puts 6-7 plates a side on the squat.. then stands next to it for 1/2 and hour staring at everyone. really anoyed me aye. i was like what the hell.. stop looking at me freak. if he keeps doing it ill have 2 tell him to get a damn life.

Does he actually do anything with the BB once he's loaded it besides look at it?

[jono]

there was some weirdo in the gym today seen him there another day. he puts 6-7 plates a side on the squat.. then stands next to it for 1/2 and hour staring at everyone. really anoyed me aye. i was like what the hell.. stop looking at me freak. if he keeps doing it ill have 2 tell him to get a damn life.

Does he actually do anything with the BB once he's loaded it besides look at it?

lol nope. he looks at it then walks around trying to get ppl to look at him, and staring at ppl. its VERY disturbing :x

[Ash]

lol nope. he looks at it then walks around trying to get ppl to look at him, and staring at ppl. its VERY disturbing :x

Well 6 a side is a big squat - maybe he's psyching himself up for it over a few weeks? :crazy:

[jono]

lol nope. he looks at it then walks around trying to get ppl to look at him, and staring at ppl. its VERY disturbing :x

Well 6 a side is a big squat - maybe he's psyching himself up for it over a few weeks? :crazy:

lol i highly doubt it

[Growth]

Nice effort of the BB Rows, theyre looking strong.

I had a slightly similar thing happen at my gym today, a man had about 4pps on a bb, proceded to talk away for 20-30 minutes, looking around at everone, then his mate got under the bar, the man wrapped himself around him for spotting, the guy then procceded to do 1 2" ROM squat :?

I mean whats the point?

[jono]

Nice effort of the BB Rows, theyre looking strong.

I had a slightly similar thing happen at my gym today, a man had about 4pps on a bb, proceded to talk away for 20-30 minutes, looking around at everone, then his mate got under the bar, the man wrapped himself around him for spotting, the guy then procceded to do 1 2" ROM squat :?

I mean whats the point?

thanks man.

lol i duno eh. some people huh.

[Pseudonym]

proceded to talk away for 20-30 minutes

Well, you have to wait until enough people are in the gym to see you!

Must be something in the air. I noticed a young guy doing a hack squat with nearly the entire weight stack. I was really impressed - until I saw the ROM, the speed, etc... Then I saw someone else doing the same thing 15 mins later! :roll:

[jono]

proceded to talk away for 20-30 minutes

Well, you have to wait until enough people are in the gym to see you!

Must be something in the air. I noticed a young guy doing a hack squat with nearly the entire weight stack. I was really impressed - until I saw the ROM, the speed, etc... Then I saw someone else doing the same thing 15 mins later! :roll:

i have zero respect for people that train to impress others

[jono]

these pics were taken on the 25th july. at the same time as that back double was taken. thought i might as well put em up.

[Growth]

Arms are looking thick in the abth shot.

[jono]

Arms are looking thick in the abth shot.

yeah my arms are slowley improving

[jono]

fri

DELT

seated db press

10*10

15*8

20*6

32*5 ! :grin:

32*3

30*5

well today i murdered those 32s compared to last week. just think, i was using those for chest work not too long ago :grin:

also i caught a look at myself in the mirror and noticed i really had my death face on :grin: :pfft: :pfft: :grin: i look like i was dieing a very painful death while doing those.

seated db laterals

6*10

10*8

17*6

17*6

17*6

solid work here. next week i might do some higher rep stuff here.

bent over db laterals

20*6

20*6

20*6

not bad here

TRIS

cg bench(smith, wt added only)

20*10

40*8

60*4

80*5

80*4, 40*8

changed my grip here, made a quite a big difference, made it HARDER, but i feel it in my tris a lot more. also my shoulders were totally blown out by this point i could really feel they had nothing left in them. this will hold my back on cg i feel.

1 arm rope ext

15*10

25*6

25*5

25*4

on these i noticed i had been using the wrong height on the cable mahcine, so it was making it easier than it was supposed to be lol! anyway, these killed my tris much more than they did last couple times.

pushdowns

30*8

40*6

40*5

these were real hard this week, prolly due to doing the prev ex properly now heh.

seated 1 arm bhind head db ext

10*8

12*5

12*5

good way to finish things off.

[Growth]

Awesome shoulder pressing! How did you change your grip on CG's?

[jono]

Awesome shoulder pressing! How did you change your grip on CG's?

thanks man!

made the grip more narrow, i figured i was using too wider a grip. i now do it so that my thumbs are like 5-6" apart

[Growth]

Yeah i think thats the same as me, if i extent my thumbs horizontally along the bar they just touch at the tips.

Is the proper grip supposed to be just outside the chest?

[Ash]

made the grip more narrow, i figured i was using too wider a grip. i now do it so that my thumbs are like 5-6" apart

Good going on the DB presses.

I've had to go the other way with my CG grip. I used to do it with a really close grip but my wrists were getting nuked at the bottom of the movement, so I've gone to a grip with my hands about 10 inches apart. There is slightly less triceps involvement but at least I can still move my hands after gym. :shifty:

What I need is a full length Olympic BB with an EZ bar camber in the middle, so I can still use it in a rack.

[jono]

Yeah i think thats the same as me, if i extent my thumbs horizontally along the bar they just touch at the tips.

Is the proper grip supposed to be just outside the chest?

i duno what the 'proper grip' is . i guess its different for everyone. goto find what works for you.

if i ext the thumbs they wouldnt touch. so mine is slightly wider that urs i guess

[jono]

made the grip more narrow, i figured i was using too wider a grip. i now do it so that my thumbs are like 5-6" apart

Good going on the DB presses.

I've had to go the other way with my CG grip. I used to do it with a really close grip but my wrists were getting nuked at the bottom of the movement, so I've gone to a grip with my hands about 10 inches apart. There is slightly less triceps involvement but at least I can still move my hands after gym. :shifty:

What I need is a full length Olympic BB with an EZ bar camber in the middle, so I can still use it in a rack.

make sure your wrist dont get bent backwards. i put the bar right on my palms right in line with the forearm. takes all the stress of the wrists