back to basics

[Growth]

they were about 17" a couple of years ago ago of so, cold measurement. Not sure at what BF that was at as that plays a big part. Since then theyve gone both above and below 17". Ill post some new stats in my journal when i get a chance. And yeah im exactly 6 ft.

[jono]

they were about 17" a couple of years ago ago of so, cold measurement. Not sure at what BF that was at as that plays a big part. Since then theyve gone both above and below 17". Ill post some new stats in my journal when i get a chance. And yeah im exactly 6 ft.

big arms lucky.

[jono]

monday

QUADS

squats

60*8

60*6

80*6

127.5*4

127.5*3

hacksquats

1pps*8

2pps*8

3pps*8

4pps*6

5pps*4

walking lunges

15kg dbs*rack length

20kg dbs*rack length

20kg dbs*rack length

HAMS

seated leg curl

35*10

56*10

77*8

1 leg lying leg curl

20*4

20*6

25*4

30*3

25*4

well only good points are my squat is up.. and the ham workout was real good.. apart from that todays training sucked.

[jono]

tues

CHEST

incl db press

10*8

15*8

2086

25*6

38*0

38*0

33*6

33*5

flat db press

20*6

33*5

33*4

33*4

weighted dips

27.5*5

27.5*4

27.5*4

BIS

bb curls

20*8

27.5*6

40*4

40*4

db hammer curls

17*4

17*4

17*4

my tris were not up to the 38s today.. still sore from that different tri workout i did last week ..tried twice to get em up .. couldnt.. rest of the workout was good.

[jono]

weds

CALFS

seated raises

20*10

30*10

40*10

50*10

86.25*4

86.25*5

86.25*4

2 leg calfs press

2pps*10

3pps*10

4pps*10

5pps*10

6pps*10

standing raises

70*10

88*10

115*8

weight increase on seated stuff.. other stuff i was working on feeling the stretch .. mainly cos i wanna give my joints a break

[jono]

calf progress pic.. 16 3/4 " omg growing like weeds

[deegee]

16 3/4 is good work, would like to see a shot from the rear though might show off the size better.

[jono]

16 3/4 is good work, would like to see a shot from the rear though might show off the size better.

i just took the front one cos its way easier to take than from the rear. but yeah from the rear would be better

[Growth]

Be interesting to see a back view, looking really thick from the front though. Youve been putting alot of work into your calves and your reward is a mean looking calf, good stuff.

[jono]

Be interesting to see a back view, looking really thick from the front though. Youve been putting alot of work into your calves and your reward is a mean looking calf, good stuff.

ill take a pic in the weekend when i have time to screw round setting it up.. i just took the front cus its easu and quick to do

[jono]

thursday

BACK ATTACK!

deadlifts

60*8

80*8

100*6

120*6

140*4

140*1

chins

(i dropped that ladder routine)

5

5

4

4

bb rows

40*8

50*8

60*8

87.5*4

87.5*4

cable rows

56*8

77*6

91*5

93.5*4

93.5*4

db rows

30*8

45*6

51*8 !!!!!!!

51*6

first time doing deads from the floor in a while .. damn they were solid as.. heavy weight .. or should i say light weight baby!!!!!!!!!!! i never thought i would get 140*4.. thats only 7.5kg less than my rack pull last week.. anyway im gonna pound those deads now..

chins i dropped the ladder thing i was doing .. went back to regular sets.. felt good.

bb rows weight is up.. damn they were heavy

cable rows.. yep weight up on them too (of course) lol !

db rows wow.. that 51*8 was awesome .. also it was one of my most intense sets ever.. it was crazy.. :grin: :grin:

awesome workout!

[Marcus]

Nice work man, I think you'll find your squats & deads will go hand in hand. You increase one & the other will follow.

Have you thought about splitting up your back routine into width & thickness?

Before DC I did the following:

Thickness:

Deads

BB Rows

Seated Row

Width

Chins / Rack chins

Lat PD

DB Pullovers

I'd rotate this routine week by week. It worked well, & my strength grew tremendously.

[jono]

Nice work man, I think you'll find your squats & deads will go hand in hand. You increase one & the other will follow.

Have you thought about splitting up your back routine into width & thickness?

Before DC I did the following:

Thickness:

Deads

BB Rows

Seated Row

Width

Chins / Rack chins

Lat PD

DB Pullovers

I'd rotate this routine week by week. It worked well, & my strength grew tremendously.

thanks man.

that would mean im adding another day to the routine right ?

[Marcus]

You wouldn't be training an extra day or anything. Just one week you would do the width routine & the next week the thickness routine. Follow?

[jono]

You wouldn't be training an extra day or anything. Just one week you would do the width routine & the next week the thickness routine. Follow?

oh ok. so that means you would only be doing deads every 2 weeks etc.

well right now the gains are good, if it aint broke why fix it :grin:

[Growth]

well right now the gains are good

You can say that again mate. Really impressive stuff there. Well done :nod:

[jono]

well right now the gains are good

You can say that again mate. Really impressive stuff there. Well done :nod:

thx man!

[jono]

heres jonos story of the day :grin:

had an exam.. so i take a shower and go grab some clothes.. but theres no clean clothes .. damnit i need to do laundry more often.

anyway the only pants there was was these old one i havnt worn in ages.. and they have a fly thats made of velcro.. you know that stuff that sticks things together.

anyway i put em on.. kinda tight around the legs.. take a few steps and the damn fly keeps coming un done lol. so basically these are the only pants i have.. and i have no time to find anything else.. so i look for a jacket long enough to cover the fly which is gaping open :grin:

the only one long enough is this one thats like a real hardout winter coat.. so i have to wear it .. and its god damn really hot out too.

i drive to uni.. no parking .. great. i have to park far away and walk. this wouldnt be such a bad idea if i wasnt wearing a jacket that made me look like a giant round marshmellow man on a very hot day.

by the time i get to uni .. im sweating hardout from the heat of the jacket, my calves feel like they are about to burst they are so pumped up.. i cant walk on them properly.. so im walking like a crippled marshmellow man with my fly undone LOL ! :grin: :grin:

it was pretty anoying but pretty funny too

im doing todays workout 2moro, then taking next week off.

[deegee]

Good work love it when my clothes dont fit anymore shows that your growing!!

[DumBelle]

lmao.

Can't wait until my pants are falling off my ass lol.

I squeeze into a size 12's at the moment and why do manufacturers not always make every pair of size 12's the same..and don't you hate the hipsters? Those things are the pits--I've tried those on and half my butt is hanging out of those. ! Ok for the scrawny lol!

I can't even fit half my bra's anymore cos of my lats...I used to take a size 12, now I have to get size 14--only wish the cup size would grow a little larger too. For a long time I perservered and put up with it thinking when I cut this fat off I should get back into my size 12 bra's, but nope. Also all my blouses feel tight across the chest and upper arm so they had to be bagged and biffed.

I suspect when I get my waist size down, it will be pretty difficult keeping any pants up unless I hit my obliques like a nut case and fill them out to hold my pants up.

[Growth]

HA ha :grin:

Good to see your gonna take some time off, you sure earned it.

[jono]

Good work love it when my clothes dont fit anymore shows that your growing!!

lol yep

[jono]

lmao.

Can't wait until my pants are falling off my ass lol.

I squeeze into a size 12's at the moment and why do manufacturers not always make every pair of size 12's the same..and don't you hate the hipsters? Those things are the pits--I've tried those on and half my butt is hanging out of those. ! Ok for the scrawny lol!

I can't even fit half my bra's anymore cos of my lats...I used to take a size 12, now I have to get size 14--only wish the cup size would grow a little larger too. For a long time I perservered and put up with it thinking when I cut this fat off I should get back into my size 12 bra's, but nope. Also all my blouses feel tight across the chest and upper arm so they had to be bagged and biffed.

I suspect when I get my waist size down, it will be pretty difficult keeping any pants up unless I hit my obliques like a nut case and fill them out to hold my pants up.

yeah clothes can be a rael problem

[jono]

HA ha :grin:

Good to see your gonna take some time off, you sure earned it.

:grin: should be good

[jono]

sat

well my shoulder is feeling quite a bit better.. but i still didnt want to re-injure it so no pressing movments in todays workout.

DELTS

db laterals

6*10

10*10

12*10

15*8

cable laterals

10*8

12.5*8

15*5

15*4

bent over laterals

8*10

10*10

15*10

TRIS

1 arm rope ext

15*10

17.5*10

20*10

22.5*6

25*4

25*4

pushdowns

35*10

45*10

55*8

70*5

70*5

1 arm reversew pulldown

10*8

12.5*8

15*8

17.5*6

20*4

ended up being a very solid workout

db laterals felt great. 1 arm rope exts are now my new fav tricep ex. i love em.