back to basics

[jono]

What happened to todays? I look forward to seeing tomorrows workout !!

had a lot of stuff to do. and it would of been fine, but i had to wait for ppl all day cos everyone was late and useless.. so not enough time to carb up hydrate etc. i missed a meal.

[deegee]

Nevermind these things happen, I am sure you are going to make up for it as you said tomorrow.

[jono]

Nevermind these things happen, I am sure you are going to make up for it as you said tomorrow.

[jono]

:evil: :evil: i just typed it all up then pressed the wrong button and lost it all

anyway..

todays workout

DELTS

rear delts machine

28*6

28*6

42*6

49*6

49*4

49*4

bent over db laterals

10*8

15*6

20*6

20*6

rear delts felt destroyed after that

seated db press

10*8

17*8

22*6

32*5

32*4

:twisted: :grin: man those sets of 32s were crazy heavy. felt good.

seated db laterals

10*8

15*8

15*8

hard sets here, im not gonna use really heavy stuff here (17s) for a while.. honeslty they are really hared on my shoulder joint cos so heavy lol

cable laterals

12.5*8

15*6

15*6

these are really brutal if you do them with good form.. loving it.

TRIS

cg bench (smith , wt added only)

20*8

40*6

60*4

80*5

80*4

wow seriously.. heavy shoulder work KILLS my cg. granted it was 2pps, but compared to last week where i didnt do heavy shoulder work i can really tell its holding me back big time.

1 arm rope ext

20*8

27.5*6

27.5*5

very nice progress here.

pushdowns

30*8

40*6

45*4

45*3

also very nice progress here

1 arm bhind head db ext

10*8

12*6

12*5

nice progress here too.

i made gains on everything today.. all the shoulder work is taking a lot out of my cg.. may change split

[deegee]

Big workout there jono as you said you were going to do. You must have been in the gym a while with that many excesises.

[jono]

Big workout there jono as you said you were going to do. You must have been in the gym a while with that many excesises.

was there about 1hr 20min

[Growth]

wow seriously.. heavy shoulder work KILLS my cg. granted it was 2pps, but compared to last week where i didnt do heavy shoulder work i can really tell its holding me back big time.

Working shoulders hard before a movement like CG bench is always going to have an impact, for me i always make sure i do some isolation work near the end of the workout, your CG may have been limited my your shoulders but you did pushowns etc which should have given them a good going over, i wouldnt worry about the split too much. Nice workout BTW, your db pressing is just awesome.

[jono]

wow seriously.. heavy shoulder work KILLS my cg. granted it was 2pps, but compared to last week where i didnt do heavy shoulder work i can really tell its holding me back big time.

Working shoulders hard before a movement like CG bench is always going to have an impact, for me i always make sure i do some isolation work near the end of the workout, your CG may have been limited my your shoulders but you did pushowns etc which should have given them a good going over, i wouldnt worry about the split too much. Nice workout BTW, your db pressing is just awesome.

i guess ill leave it be for now. still making gains.

thanks man.. funny thing is just a few months ago i was using those dbs for chest work :grin:

[Marcus]

Hey Jono, since you're doing your CG's in the smith, really try tucking your shoulders back & pushing your chest out. Might help take some strain off the shoulders. I have the same problem.

[jono]

Hey Jono, since you're doing your CG's in the smith, really try tucking your shoulders back & pushing your chest out. Might help take some strain off the shoulders. I have the same problem.

k ill try next time

[jono]

well heres something a little different

just to show you guys the rough size of the meals i eat, heres meal #2 for me today.

beef + rice

[Growth]

Now thats a nice meal, how did you prepare the rice? just plain old boil? Looks a little yellow/brown on the top like its baked or something?

[jono]

Now thats a nice meal, how did you prepare the rice? just plain old boil? Looks a little yellow/brown on the top like its baked or something?

microwaved the rice. its brown rice which is why its not white

[Growth]

microwaved the rice. its brown rice which is why its not white

Ahhhh, the brown rice i use is more browner, what brand are you using?

[jono]

microwaved the rice. its brown rice which is why its not white

Ahhhh, the brown rice i use is more browner, what brand are you using?

uncle bens

[jono]

monday

QUADS

squats

60*6

60*6

100*4

120*4

140*4 !! :grin:

140*2

awesome progress on the squat

after that awesome squatting i was so pumped up for the workout ahead.. i walked over to the legpress only to find it under repair!!!!!!!!!! :evil: :evil: :evil: :evil: arghhhhhhhh !!!!!!!!!

so i was pretty shattered by that.

hacksquats

2pps*6

4pps*6

5pps*8

5pps*8

solid on the hacks

HAMS

1 leg leg curl

32.5*6

32.5*5

32.5*4

seated leg crl

84*6

84*6

84*6

the squat was really awesome, but the workout was basically heartbreaking as i couldnt train my legs fully.

well i hope for better things next week, it better DAMN BE FIXED BY THEN OR HEADS WILL ROLL :evil: :evil:

[Ash]

I hate it when the machine I need is stuffed. What's worse is when it takes weeks to fix :evil:

Good work on the squats!

[Growth]

Awesome squatting jono! Like everyone i get damn frustrated when i go to do an exercise and the machine is down :x Hacks are looking good too!

[deegee]

Good workout jono, hope that machine gets fixed soon. I waited about 2 weeks for one in my gym to get repaired a few months ago, it was awaiting some special part on order, or so the staff said anyway.

I am sure you will not have to wait that long!

[jono]

I hate it when the machine I need is stuffed. What's worse is when it takes weeks to fix :evil:

Good work on the squats!

thanks man.. the squats were really satisfying actually :grin:

[jono]

Awesome squatting jono! Like everyone i get damn frustrated when i go to do an exercise and the machine is down :x Hacks are looking good too!

ive run out of room to add to hacks mayb i could use the dipping belt to tie more weights to the machine :grin:

broken equipment sucks, they took the seat off.. damn i would be fine if they just put a bit of plywood or somthing.. im not fussy

[jono]

Good workout jono, hope that machine gets fixed soon. I waited about 2 weeks for one in my gym to get repaired a few months ago, it was awaiting some special part on order, or so the staff said anyway.

I am sure you will not have to wait that long!

i better not have to wait that long !!

for my sins, i will do many sets of 140 squats next week :grin:

[jono]

tues

i was slightly concerned going into todays work because my delts/tris were still slightly sore from sat's workout

CHEST

incl db press

10*8

15*6

20*6

28*6

40*5

40*4

very pleased here. no failed sets, and slight progress :grin:

flat db press

35*6

35*6

35*5

progress here, i think its time to up the wt on these next week.

weighted dips

well since ive fixxed my form.. im adding some nice weight

30*4

30*4

30*2

:grin: :grin:

BIS

bb curls

20*8

27.5*6

37.5*6

37.5*6

good progress here, next wk the wt goes up

1 arm machine curls

20*4

20*5

20*4

very minimal progress here, still they were solid.

db hammer curls

17*4

15*4

15*5

did a set of 17s, didnt thin i could do all the sets of 17s and still keep perfect form, so the 15s are there.

still very solid

killer workout overall

[deegee]

your getting some good weight onto those dips alright

[Growth]

Ive got nothing to say other than - DAMN :clap: