back to basics

[Simo]

thats some heavy deads man, well done

[jono]

thats some heavy deads man, well done

thanks man

[Growth]

Dumbell row are really solid. Nice workout.

[jono]

Dumbell row are really solid. Nice workout.

yeah they were pretty solid. i really like db rows.. but also im starting to like BB rows too

[spartacus]

db row

30*8

40*6

51*8

and u do that as last exercise wheu u must b pretty tired...

great stuff,dude!

[jono]

db row

30*8

40*6

51*8

and u do that as last exercise wheu u must b pretty tired...

great stuff,dude!

thanks man. yeah im always pretty shot at the end of my back workouts.

[jono]

fri

DELTS

seated db press

10*15

15*10

20*8

28*6

28*3

seated db laterals

6*10

10*8

12*6

12*6

db laterals

15*6

17*4, 12*6

bent over laterals

10*8

15*8

15*8

TRIS

cg bench

40*8

50*8

60*8

80*4

80*4

skulls

18*10

28*6

30.5*4

pushdowns

35*10

45*10

55*7

55*6

1 arm rop ext

15*5

15*5

17.5*4

17.5*5

17.5*4

db press was pretty solid. made progress on db laterals.. cg bench is up on last week. lol damn pushdowns kick my ass today..

im still not happy with my delt workout .. cant seem to get a real good feel in my side delts

[Growth]

DB presses are looking good. When it comes to delts i always seem to be able to feel it working the front and rear areas but never the middle, perhaps the middle muscle is more developed than the front and rear??

[jono]

DB presses are looking good. When it comes to delts i always seem to be able to feel it working the front and rear areas but never the middle, perhaps the middle muscle is more developed than the front and rear??

hmm yeah i really dont know eh,.. im gonng try to make my delt workouts better

[Marcus]

Jono, maybe try upright rows?

[jono]

Jono, maybe try upright rows?

that would seem to be the ideal solution. last time i tried these (about 1.5 yrs ago) it hurt my shoulder to do em... mayb ill try em again real light..

[bleat]

Solid workout there.

I'm a fan of upright rows myself, but one of the best workouts I was told for delts is behind the neck military press. According to the guy- who is very trustworthy, it isn't as dangerous as it is made out to be, provided you use correct form, which you should be, and I know you (Jono) do use for everything. But it's your call obviously, that's just my opinion

[jono]

Solid workout there.

I'm a fan of upright rows myself, but one of the best workouts I was told for delts is behind the neck military press. According to the guy- who is very trustworthy, it isn't as dangerous as it is made out to be, provided you use correct form, which you should be, and I know you (Jono) do use for everything. But it's your call obviously, that's just my opinion

thanks man.

yeah BNP is really loved by a lot of people. i duno, we'll see ill try a few things.. im really wanting those cannonball delts :grin:

[jono]

monday

LEG DAY

QUADS

squats

60*8

60*6

80*6

135*4 !!

135*3

120*5

legpress

2pps*8

4pps*8

6.5pps*6

6.5pps*6

6.5pps*6

6.5pps*4

walking lunges

15kg dbs * length of rack * 2

20kg dbs * length of rack * 2

hacksquats

1pps*8

2pps*8

3pps*8

4pps*6

4.5pps*4

HAMS

sldl

60*6

80*6

100*4

seated ham curl

56*8

70*8

70*6

lying 1 leg ham curl

25*4

20*6

20*6

squat is up up up !! only 5 more kg to go b4 my goal of 140kg * 4 ASS TO GRASS BABY... legpress was awesome too.. much better than last week.. lunges.. well they were pretty cool too.. buy the time i got 2 hacks i was gassed big time .. but i still had an awesome hacksquat session.. ham work was nice.. esp the sldl .. very solid stuff

[Growth]

Awesome work mate. Cant wait to hear about the big 140.

[jono]

Awesome work mate. Cant wait to hear about the big 140.

:grin: after the 140 its on to the 150

[deegee]

so close now! you have really been getting into these leg days, 150 is really not that far off with your current speed in improvement

[Growth]

^^^^^ I agree, bring on 4pps :grin:

[jono]

so close now! you have really been getting into these leg days, 150 is really not that far off with your current speed in improvement

yeah i take pride in my leg workouts .. i like knowing that i hated it so much during but i still did it anyway.. and i love the results

[jono]

^^^^^ I agree, bring on 4pps :grin:

:grin: if im squatting that one day.. it would be awesome

[jono]

tuesday

CHEST

incl db press

10*12

15*10

20*8

25*6

35*6

35*4

flat db press

33*6

33*5

33*4

weighted dips

25*5

25*5

25*4

bw*8

BIS

bb curls

20*8

27.5*6

42.5*4 !

42.5*3

db hammer curls

17*5

17*4

17*3

well numbers are up.. things are looking good. everything felt good and solid.

[Growth]

BB curls are really getting up there, nice!

[jono]

BB curls are really getting up there, nice!

yeah they are.. it feels good :grin: i think the small bbs only goto around 47kg so after that ill have 2 curl in the squat rack.. lol

[deegee]

Nice progress all round as growth said well done with the bi's

[Growth]

i think the small bbs only goto around 47kg so after that ill have 2 curl in the squat rack.. lol

:shock: Curling in the squat rack :shock: