back to basics

[jono]

Hey Jono, good to see you back training mate and I hope all the health issues are bahind you. OB told me you were back in Welly (briefly) and training at the house, good on ya mate. Keep up the hard work and if you can, get some taro in you when you head back up north...thats a food group that has "magic" qualities...ask any PI!!

Stay strong bro

R

Thanks mate

Hey it was great to be back in the old stomping grounds :nod: Seems like a long time since i was there last! - the house never does dissapoint.

Good old taro - so thats ronnies secret :grin:

:clap: :clap:

[jono]

cardio yesterday - 40min.

Got a heavy back workout coming later tonight - good ol deadlifts are calling my name. \:D/

[Big john]

still cutting bro?

[jono]

still cutting bro?

yep - still got a lot to drop off

[jono]

just had a wicked back train.

deads

140 x 4

160 x 1 :twisted: awesome.

140 x 4

140 x 2

misc other back work:BB rows, pulldowns

[Big john]

just had a wicked back train.

deads

140 x 4

160 x 1 :twisted: awesome.

140 x 4

140 x 2

misc other back work:BB rows, pulldowns

thats what im talking about! nice deads bro :clap: :clap:

[jono]

just had a wicked back train.

deads

140 x 4

160 x 1 :twisted: awesome.

140 x 4

140 x 2

misc other back work:BB rows, pulldowns

thats what im talking about! nice deads bro :clap: :clap:

:nod:

considered a few months ago i could only get 1 rep with 140 im pretty happy with it.

[startinfromscratch]

in the words of joe dirt "dang"

muscle memory eh brah!

[Big john]

just had a wicked back train.

deads

140 x 4

160 x 1 :twisted: awesome.

140 x 4

140 x 2

misc other back work:BB rows, pulldowns

thats what im talking about! nice deads bro :clap: :clap:

:nod:

considered a few months ago i could only get 1 rep with 140 im pretty happy with it.

know what they say bro....only skyward from here now 8)

[jono]

in the words of joe dirt "dang"

muscle memory eh brah!

I have severe low/middle/upper/trap/ab doms today.

I can hardly do anything :shock: :grin:

[jono]

thats what im talking about! nice deads bro :clap: :clap:

:nod:

considered a few months ago i could only get 1 rep with 140 im pretty happy with it.

know what they say bro....only skyward from here now 8)

i can see 4 plates on the horizon now 8)

[jono]

just thought i would add a note here:

everyone is looking for shortcut these days.

secret supplements, special routines etc etc.

real food.

lift weights in good form.

rest up.

repeat.

grow.

TIME.

very simple.

[Big john]

just thought i would add a note here:

everyone is looking for shortcut these days.

secret supplements, special routines etc etc.

real food.

lift weights in good form.

rest up.

repeat.

grow.

TIME.

very simple.

:nod:

[jono]

had a good delt/tri train in the weekend.

mp

55 4x4

db press 24 4x6

seated db laterals 4 x 10x10

pushdown stack 4 x 8

skulls 20 4x4

1 arm db ext 8 4x4

sore as hell.

legs tonight.

[jono]

squats

120 4x4

lunges

BB 2 sets x gym

DB 2 set x gym

legpress

9pps :grin: x 6sets x 4 reps

\:D/

[Big john]

squats

120 4x4

lunges

BB 2 sets x gym

DB 2 set x gym

legpress

9pps :grin: x 6sets x 4 reps

\:D/

9pps 8) going good jono and nice delt/tri too

[jono]

squats

120 4x4

lunges

BB 2 sets x gym

DB 2 set x gym

legpress

9pps :grin: x 6sets x 4 reps

\:D/

9pps 8) going good jono and nice delt/tri too

8)

i had to stack dbs on top of the sled to acheive my 9pps :pfft:

i also had every other plate in the gym on there :pfft:

need some more weight!!

over time i will add heavier and heavier dbs :nod:

[Big john]

:pfft: all else fails...chuck some bodies on the sled too :grin:

[steak]

preferably live ones

[startinfromscratch]

9plates :notworthy: :notworthy: :notworthy: :notworthy: :rockout:

[jono]

9plates :notworthy: :notworthy: :notworthy: :notworthy: :rockout:

:nod:

[jono]

had a good chest train last night.

incl

30's x sets of 8

flat

30's x sets of 4-6

dips

sets of 4-6

bb curls

35 x 4-6

hammer curls

14 x sets of 10-12

everything is feeling ligher and easier - shirts are tighter, pants too.

still banging cardio - bw is going UP - lol! 89.5kg now. waist still getting tighter.

[Big john]

nice going bro....keep at it :clap:

[jono]

back

bb rows

6sets - 80 x 6

4sets - 90 x 4

pulldown

3 sets 78 x 6

cg pulldown

3 sets 72 x 8

db row

3 sets 38 x 12

[jono]

delts

mp

3 sets 60 x 4

db press

3 sets 24 x 8

db laterals

3 sets 14 x 6

pushdowns

3 sets stack x 8

incline skulls

3 sets 22 x 6

1 arm ext

3 sets 10 x 6