back to basics

[Growth]

im not training calfs 2nite, right ankle still not 100%, plus i think i tweaked my low back last week with the heavy standing raises

Yeah heavy standing raises really compress your back huh, when i do my standing raises if someone came over and gave me a small push in the back id probaley snap in two :grin:

[jono]

im not training calfs 2nite, right ankle still not 100%, plus i think i tweaked my low back last week with the heavy standing raises

Yeah heavy standing raises really compress your back huh, when i do my standing raises if someone came over and gave me a small push in the back id probaley snap in two :grin:

lol. i dont think im gonna be doing any heavy standing raises any more, its not worth the risk. i feel way way safer with a 140 squat on my back than i do with those standing raises

[Ash]

im not training calfs 2nite, right ankle still not 100%, plus i think i tweaked my low back last week with the heavy standing raises

Not good jono, just take it easy.

As you always say to me - safety first.

[deegee]

Jono do you do any exercise to specificaly target your lower back ?

[jono]

im not training calfs 2nite, right ankle still not 100%, plus i think i tweaked my low back last week with the heavy standing raises

Not good jono, just take it easy.

As you always say to me - safety first.

yeah longevity 1st

[jono]

Jono do you do any exercise to specificaly target your lower back ?

nope.

squats/dl are the big two that i guess would have the most affect out of what i do do

[deegee]

I ask because I had a few problems with standing raises until i built up my lower back a bit also a bit of ab work

[jono]

I ask because I had a few problems with standing raises until i built up my lower back a bit also a bit of ab work

i have never done an ab work, its something i really should do i guess

[Marcus]

Heavy deadlifts will work your abs pretty good.

[jono]

Heavy deadlifts will work your abs pretty good.

yeah and heavy leg workouts. my DL sucks. its one of my worst lifts. i can squat 140 so much easier than i can dl it

[Marcus]

Just keep at it man, the weight will come.

[slade]

Hey Jono, I have enjoyed reading your journal just to see how other people train. Have you considered trying higher reps for leg workouts?

i.e. 12->15->20?

Also I notice you tend to stick to lower rep ranges, do you ever periodize your rep ranges? i.e. 6 weeks of 8-6, then 6 weeks 12-8 etc?

[jono]

Just keep at it man, the weight will come.

yeah hopefully

[jono]

Hey Jono, I have enjoyed reading your journal just to see how other people train. Have you considered trying higher reps for leg workouts?

i.e. 12->15->20?

Also I notice you tend to stick to lower rep ranges, do you ever periodize your rep ranges? i.e. 6 weeks of 8-6, then 6 weeks 12-8 etc?

hi.

i have done some higher rep leg work, and when i do my legs drop a lot of thickness. low reps for legs worths best for me.

nah i rarely change up the reps. basically i take a break every so often, give my body the chance to recover.

sometimes if its impossible for me to make gains on somthing, i might drop the weight 10-15% and do some more reps one week, then the next week back to the heavy stuff. seems to work.

[slade]

Nice one. It's important to work with what works for you.

[jono]

thurs

back

im heavily injured these days

heres a list:

left shoulder

right ankle

left calf

right lower back

mid back

neck

for todays back workout i decided to not do anything that uses the lower back

kind of depressing not being able to train full bore. i havnt had a 100% back workout in ages..

chins

5

4

4

lat pulldown

77*6

84*4

84*4

63*6

63*6

63*6

cable row

49*8

70*6

70*6

98*6

1 arm db row

40*6

51*6

51*6

thats it..

im really not feeling that good about my training recently.. too many injuries to train the way i want to

[jono]

Nice one. It's important to work with what works for you.

yeah. i will continue to try new things

[Varven]

Jono, how about going into a lower gear, that is perform workouts at only about 70% of your normal workout weights, rest heaps and visit physio, chiro etc. Maybe even take a week off and then start again ?

[Growth]

Jono, how about going into a lower gear, that is perform workouts at only about 70% of your normal workout weights, rest heaps and visit physio, chiro etc. Maybe even take a week off and then start again ?

:shock: *waits for reply* :grin:

[Simo]

Injuries suck man, good to see your being safe.

[deegee]

Jono, how about going into a lower gear, that is perform workouts at only about 70% of your normal workout weights, rest heaps and visit physio, chiro etc. Maybe even take a week off and then start again ?

:shock: *waits for reply* :grin:

Yeah I would look at what recovery options you have at the moment especialy if those injuries are stopping you training at you max. that said you workouts still seem to be going well and you are obviously growing.

I will be interested to hear what you plan

[Pseudonym]

Hahaha! You're a braver man than I am, Varven! The same thing occurred to me, but I didn't DARE suggest it! :grin:

[jono]

well to all the posts

i WONT be taking time off. :grin:

i WILL be seeing chiro to fix low back. low abck is whats really holding me back other injuries are misc.

worst class ever just b4, me sitting in tshirt while everone else has coats on. damn it was so hot in class i hate it. im sweating hardout.

then i get home and im going out 2nite only 2 find that the 1 pair of pants i have that are clean AND that fit are the ones i order from this mail order thing. i picked the biggest size they have. they are still not exzactly "loose" around my legs. the waist is huge. i lost my belt. so im gonna hve 2 use rope or somthing lol :grin:

hope that answers all your q everyone.

btw admin what the hell stand up for yourself. dont be a pushover :grin:

ask whatever you want

[Ash]

btw admin what the hell stand up for yourself. dont be a pushover :grin: ask whatever you want

LOL guess who's never going to be a mod on NZBB :pfft:

Jono - you're not well in the head man but I like your style Go hard or go home!

[Pseudonym]

Nah... I'm a wuss. :wink: