back to basics

[jono]

really struggled with rackpulls/chins today everything was heavy

Same here mate, struggled a bit today, maybe its the heat?

maybe. i wish it would just be freezing all the time instead of heat like this

[jono]

friday

DELTS

seated db press

10*8

15*8

22*8

25*4

22*6

machine laterals

20*8

30*6

40*4

35*6

db laterals

8*8

9*6

9*6

10*6

seated bent over laterals

5*8

5.7*8

6*8

6*7

rear delts machine

35*8

42*4

28*8

42*4

28*8

TRIS

cg bench

40*8

50*6

60*6

62.5*4

skullcrushers

18*8

28*3

28*3

23*6

pushdowns

35*8

45*6

50*4

50*4

wow another awesome workout. delts were pumped .. incl rear delts! tris were so pumped i could hardly move my arms ha

[Growth]

Nice workout mate :nod: I love working the shoulders. Big shoulders can really change your apperance alot.

I notice you do seated bent over laterals :grin: I remember when i first did these, i think i used 3kg dumbells :pfft: Theyre a real odd fealing exersice to do arnt they? Feels like your using 20kgs dumbells instead of 10 :pfft:

Keep up the good work Jono.

[jono]

Nice workout mate :nod: I love working the shoulders. Big shoulders can really change your apperance alot.

I notice you do seated bent over laterals :grin: I remember when i first did these, i think i used 3kg dumbells :pfft: Theyre a real odd fealing exersice to do arnt they? Feels like your using 20kgs dumbells instead of 10 :pfft:

Keep up the good work Jono.

hah yeah when i 1st did seared bent over laterals i think i used somthing like 2kg :grin:

[jono]

monday

QUADS

squats

60*8

80*6

100*3

100*3

legpress

3plates*6

4plates*6

5plates*6

5.5plates*4

5.5plates*4

hacksquat

2plates*6

3plates*6

3.5plates*4

4plates*4

HAMS

sldl

60*8

80*6

100*3

leg curl

45*6

45*6

50*4

50*4

very good workout there. as soon as i finished the hacksquats i had a grin ear to ear. finally i had done a descent quad workout... and there was only hams left to train :grin: :grin:

[Growth]

Wow mate, your hitting those legs HARD. Nice :grin:

[jono]

Wow mate, your hitting those legs HARD. Nice :grin:

:grin: yeah it felt real good

[jono]

tuesday

CHEST

incl db press

15*8

22*6

25*6

32*4

30*4

flat db press

28*4

28*4

28*4

weighted dips

bw+25*5

bw+25*4

bw+20*6

bw*7

chest stretch

15*4

20*4

BIS

bb curls

20*8

25*6

30*5

32.5*3

hammer curls

12*6

12*6

12*6

[Growth]

Weighted dips are very impressive :grin:

[jono]

Weighted dips are very impressive :grin:

thx man

[jono]

thursday

BACK

chins

4

4

3

3

2

db row

25*6

30*6

35*6

40*3

bb row

40*6

50*6

60*6

60*6

cable row

56*6

63*6

70*4 :grin:

70*4 :grin:

[Growth]

nice work of the cable rows jono :nod: Do you use straps in any of your back exercises? Last time i did back i used straps when doing lat pulldowns, yes lat pulldowns, people must have been like wtf? but i could pull a heap more weight when grip wasnt a factor.

Im a big fan of using straps. I should probley do alot more forearm exersices to make up for it but limiting your back size because of your grip strenght doesnt seem all that logical to me.

If you dont use them you should give it a go. I picked up my straps for like 10 bucks.

Keep up the good work mate :grin:

[jono]

my grip doesn't limit me in any of those back exercises right there. i have straps, and i use them only for rackpulls/deadlifts or SLDL. i honeslt dont need straps for anything else. the week link for me in back training is bi's i think. not grip.

pic taken right now

[Growth]

Ahh, now we see why grip strength isnt a problem for you :grin:

Do you rip phonebooks in half for fun? :pfft:

[jono]

Ahh, now we see why grip strength isnt a problem for you :grin:

Do you rip phonebooks in half for fun? :pfft:

lol :grin: :grin:

[jono]

friday

DELTS

seated db press

10*8

15*8

20*6

25*4

db laterals

6*8

8*6

10*6

12*5

12*4

laterals machine

30*6

40*4

40*4

rear delts machine

28*8

35*8

42*6

42*6

bent over laterals

5*8

6*6

7*6

7*6

TRIS

cg bench

40*8

50*6

60*6

65*4

65*4

skullcrushers

18*8

28*4

28*4

pushdowns

35*13

45*8

55*7

60*5

60*4

again... very solid workout.. numbers are going up, reps are going up.. i got a bigger pump in my tris than last week, it was insane.

[Growth]

bent over laterals

5*8

6*6

7*6

7*6

Just gotta love those bent over laterals :pfft: :grin:

Well done on the rep increase jono. Nice progress :nod:

[jono]

bent over laterals

5*8

6*6

7*6

7*6

Just gotta love those bent over laterals :pfft: :grin:

Well done on the rep increase jono. Nice progress :nod:

thx man.. im starting to love training tris/delts (somthing i used to HATE)

[jono]

monday

QUADS

squats

60*8

70*6

80*6

100*4

100*3

legpress

3plates*8

4plates*6

5plates*6

6plates*3

6plates*3

hacksquat

2plates*8

3plates*6

4plates*4

4plates*4

HAMS

sldl

60*8

80*6

90*4

leg curl

50*4

50*4

40*6

great start to the week. progressly slowly on squats, keeping the reps slow and controlled. legpress was awesome pr on legpress. hacks felt good real smooth. ham work felt good esp sldl.. leg work out of the way for this week woohoo! :grin:

[Growth]

Imapressive leg pressing jono :nod: Well done on the PR :clap:

[jono]

Imapressive leg pressing jono :nod: Well done on the PR :clap:

thx man, im jsut glad leg day is over :grin:

[Growth]

:pfft: Why is it that leg day is the day most bbers seem to dislike? I have a love hate relationship with leg day. Its not that i dont want huge legs... I just strongly dislike squats :pfft:

[Growth]

A bit off the topic but who's back is that in your avatar. Thats some freaky sh!t right there :shock:

[jono]

:pfft: Why is it that leg day is the day most bbers seem to dislike? I have a love hate relationship with leg day. Its not that i dont want huge legs... I just strongly dislike squats :pfft:

yeah its love hate, love the results, hate the pain and mental effort needed to train legs hard!

[jono]

A bit off the topic but who's back is that in your avatar. Thats some freaky sh!t right there :shock:

melvin anthony, one of the smallest waists these days