back to basics

[jono]

due to time restrictions i now only have 3 possible days of training each week - for now.

so i'm going to be doing:

legs

chest/delt/tri

back/bi

[jono]

legs

squats

120 x 4 x 4 sets

120 x 3 x 2 sets

got the last set on video:

legpress

9pps x 6 x 4 sets

9pps x 5 x 1 set

db walking lunges

18kg dbs x length of gym x 3 sets

probably move my squat to 130 next time.

will be putting more training videos as i go along

[drizzt]

Nice squats bro, that's some sweet depth! :clap:

[Growth]

lol, sick depth in those squats. Thats a real deal squat, see sooo many people just go half way down, good to see!

Loving the PPS on LP too

Video journal ftw!

[startinfromscratch]

9pps? you either moved gyms, or your using people and db's?? :grin:

[jono]

Nice squats bro, that's some sweet depth! :clap:

thanks mate

lol, sick depth in those squats. Thats a real deal squat, see sooo many people just go half way down, good to see!

Loving the PPS on LP too

Video journal ftw!

:nod: gota squat it deep baby

9pps? you either moved gyms, or your using people and db's?? :grin:

:grin: :grin: currently i am added DBS to the legpress :grin: :grin:

i can get to around 11 pps using dbs.. then i have to start using people :grin: :pfft:

[jono]

chest

incl db press

34 x 4 x 3 sets

flat db press

30 x 4 x 2 sets

30 x 3 x 1 set

dips

8

6

4

delts

MP

60 x 3 :shock: damn training shoulders after chest makes a hell of a difference :pfft:

50 x 8

50 x 7

db laterals

10 x 10 x 3 sets

tris

pushdown

stack x 8 x 3 sets

skulls

24 x 6 x 3 sets

1 arm ext

10 x 5

10 x 4

10 x 4

[Growth]

MP

60 x 3 :shock: damn training shoulders after chest makes a hell of a difference :pfft:

50 x 8

50 x 7

OMG MP I refuse to do MP because i simply cannot increase the weight. Can understand how it would be a pain in the ass after doing incline DB presses though

[jono]

MP

60 x 3 :shock: damn training shoulders after chest makes a hell of a difference :pfft:

50 x 8

50 x 7

OMG MP I refuse to do MP because i simply cannot increase the weight. Can understand how it would be a pain in the ass after doing incline DB presses though

MP. 8) im gonna keep on hitting it till i have some muscle on them delts :grin:

[jono]

back train

bb row

90 x 4 x 4 sets

pulldown

78 x 6 x 4 sets

underhand cg pulldown

72 x 6 x 4 sets

bb curls

32 x 4 x 3 sets

db hammers

20 x 8 x 2 sets

14 x 12 x 3 sets

[gazza]

looks like you're back on track fella. love the simple diet approach, why oats and not rice etc? just curious as to your reasoning, i'm looking at puuting something similar together for the days i'm at work, long days with limited time to eat means it needs to be a quick fix. might have to throw in a couple of "oat shakes".

[jono]

looks like you're back on track fella. love the simple diet approach, why oats and not rice etc? just curious as to your reasoning, i'm looking at puuting something similar together for the days i'm at work, long days with limited time to eat means it needs to be a quick fix. might have to throw in a couple of "oat shakes".

hey mate -

oats for me just because it easier - no other reason.

take oats - add to cold water.. stir quickly, consume bowl in under 20seconds :grin:

i have found that the tuna and oats combo is the quickest, cheapest way for me to get meals in at work - and they are not too bad either.

or you can always keep some protien power at work so if the need comes along.. add the oats to the shaker.

also keeping the same 4 meals every day at work allows me to have a very structured diet which is good in terms of tracking how much i am eating.

[Big john]

oats n water....cant go wrong there bud :grin:

[gazza]

yeh mate definately shaping up to be oats and whey at least twice a day for me. going to post up some planned eats in a while for some input :grin:

[jono]

oats n water....cant go wrong there bud :grin:

:nod:

yeh mate definately shaping up to be oats and whey at least twice a day for me. going to post up some planned eats in a while for some input :grin:

sounds good.

im just getting all my eats in all week..

only 3 times i can train right now are fri/sat/sun.

[Growth]

only 3 times i can train right now are fri/sat/sun.

Those are same bad days :s i refuse to workout on those days lol

[gazza]

3 on 4 off mate, not the best but it's got to be better than nothing.

[jono]

only 3 times i can train right now are fri/sat/sun.

Those are same bad days :s i refuse to workout on those days lol

lol - ive trained on xmas day before

3 on 4 off mate, not the best but it's got to be better than nothing.

not the best, but i have very limited time - so gota do what i can :nod:

[startinfromscratch]

thats dedication brah!

[Old Bull]

Good Stuff Jono,

Train when you can :clap:

[Optimass]

3 on 4 off mate, not the best but it's got to be better than nothing.

:nod:

[jono]

8)

Legs tonight.. looking to push that squat up some :clap:

Might video it if i can

[startinfromscratch]

130? :nod:

make sure you put a mat down so your ass doesnt damage the floor when your in the hole

[rose]

Might video it if i can

Movies 8)

If xmas day is a training day, you train... I'm more inclined to train because it is xmas day.

[jono]

Legs

squats

130 x 4 x 2sets

130 x 3

130 x 2

happy with that most I've squatted in years

fronts

60 x 8 x 4

70 x 6 x 2

close stance legpress

7 pps x 8 x 4 sets

Knee giving a bit of worry afta thy workout