back to basics

[Ash]

pretty happy beck felt ok, everything felt really easy and light today. 8pps was cake and ive never done more than 7.5 b4 :grin:

Very good news to hear you're back into it without any hassles.

I often come back stronger after a short break - I suppose the body and CNS get a gap to recover fully. Once you really get going, you'll probably shatter some of your PBs.

[jono]

pretty happy beck felt ok, everything felt really easy and light today. 8pps was cake and ive never done more than 7.5 b4 :grin:

Very good news to hear you're back into it without any hassles.

I often come back stronger after a short break - I suppose the body and CNS get a gap to recover fully. Once you really get going, you'll probably shatter some of your PBs.

thanks man, well see how the rest of the week goes. i normally lose more upper body str then lower after a week off

[Growth]

love the leg pressing mate :nod:

[jono]

love the leg pressing mate :nod:

thanks man. i was expecting a tough time, but instead was suprised. i think i could of got 6-8 reps on that too. but liek i said today i was just basically seeing how my body holds up after my injury

[jono]

tues

CHEST

incl db press

10*10

15*10

20*6

30*6

38*5

38*6

flat db press

35*4

35*3

35*3

weighted dips

20*4

20*4

BIS

bb curls

15*10

25*6

35*6

1 arm machine curl

15*8

15*6

15*6

db hammer curls

12*6

12*6

12*6

well this workout shows i havnt lost any strength at all over my week off. chest work was solid. dips/bi work im still really focusing on form. i can use much heavier wts on bis.

[Growth]

Solid chest work there jono, good to see you havent lost any strength.

[jono]

Solid chest work there jono, good to see you havent lost any strength.

thanks man. soon it will be time to hit up the 40kg dbs :grin:

[jono]

thurs

BACK

well today really was a test day for me, to see how the back/neck feels after all that. so basically, just like leg day i took it very easy, and basically did everything light and easy just to see how things hold up.

assuminmg i feel good 2moro , next week ill be getting right bck into things

dl

60*6

80*6

100*6

120*3

chins

5

5

3

lat pulldown

70*6

72.5*6

72.5*6, 56*6

1 arm db row

30*8

40*8

51*6

well as you can see it was a pretty short workout, and even thou i was basically running on 50% today, i can say for sure im stronger than b4 my injury.

[Ash]

well as you can see it was a pretty short workout, and even thou i was basically running on 50% today, i can say for sure im stronger than b4 my injury.

Now that you're sorted, I expect you to do some serious damage to those weights. :grin:

[jono]

well as you can see it was a pretty short workout, and even thou i was basically running on 50% today, i can say for sure im stronger than b4 my injury.

Now that you're sorted, I expect you to do some serious damage to those weights. :grin:

:grin: you know it

[Growth]

If youve been eating right, which you no doubt have been, then theres no reason why you would lose much if any strength at all.

[Simo]

Good to hear ur have reconverd ok. Hit it hard next week man, i now u will.

[jono]

If youve been eating right, which you no doubt have been, then theres no reason why you would lose much if any strength at all.

every single break ive had b4 this one ive always lost strength. odly i think i look bigger now too. lol mayb its in my head

[jono]

Good to hear ur have reconverd ok. Hit it hard next week man, i now u will.

thanks man. i plan on some good workouts next week

[Varven]

Nice Going Jono, were counting on you to destroy those weights ... and besides lets not forget, the pressures on for the nzbb contest :grin:

[jono]

Nice Going Jono, were counting on you to destroy those weights ... and besides lets not forget, the pressures on for the nzbb contest :grin:

:grin: i know ive been thinking about that. there is actually quite a bit of pressure to improve

[jono]

fri

DELTS

seated db press

10*10

15*10

20*6

30*4

30*4

db press's felt very heavy today. prolly some str loss here

seated db laterals

6*10

10*10

15*8

15*8

15*8

these were feeling heavy heavy heavy too.

rear delts machine

35*8

49*6

49*6

bent over db laterals

15*6

20*6

20*6

TRIS

smith cg bench

(wt added only)

20*10

40*10

60*6

70*4

80*4 (2pps :grin: )

felt very strong here 2pps :grin: very cool

1 arm rope ext

15*10

20*8

25*4

25*4

not quite as strong as b4 but still very solid

pushdowns

30*8

40*4

40*4

:grin: good progress here too.

1 arm db ext bhind head

10*6

10*6

10*6

slow and controlled. good way to end the week.

[Ash]

smith cg bench

(wt added only)

20*10

40*10

60*6

70*4

80*4 (2pps :grin: )

felt very strong here 2pps :grin: very cool

Very cool indeed! Wasn't that one of the goals you mentioned recently?

[jono]

smith cg bench

(wt added only)

20*10

40*10

60*6

70*4

80*4 (2pps :grin: )

felt very strong here 2pps :grin: very cool

Very cool indeed! Wasn't that one of the goals you mentioned recently?

it was, but this is on the smith so it doesnt count :grin:

[Growth]

Mate awesome CG work, well done!

[jono]

Mate awesome CG work, well done!

thanks man

[deegee]

good to see you back into the swing of things and going well

[jono]

good to see you back into the swing of things and going well

thanks man. because that injury came at such a bad time - just starting uni again etc it was really depressing.

[jono]

monday

LEG DAY

QUADS

squats

well to be honest im sick of doing those lame higher rep squats, i feel my legs were thicker when i was squating lower reps much heavier. so ive decided im going to get back to it.

60*8

60*8

80*6

120*6

120*4

of course it will take a few weeks to get used to going heavy again but im looking forward to it.

legpress

4pps*6

6pps*6

8pps*6 :grin:

8pps*4

good progress here. damn legpress was heavy heavy heavy. it makes a big difference squatting heavy to th rest of the workout than just doing more reps on the squat i think.

hacksquats

2pps*6

4pps*6

5pps*6 :grin:

5pps*4

hacks were very solid. really good. im gonna start to add a lot more sets in the coming weeks.

HAMS

seated leg curl

49*8

91*6

91*6

i really like the legcurl, works hams real good. again, good progress.

lying 1 leg leg curl

25*6

25*6

some progress here too. overall a pretty crazy and good workout. i was thinking to myself when i was doing it, only a mentally ill person would want to train legs like this :grin: also i came out of the gym with red eyes. damn legs. :grin:

[Varven]

Jono, massive weights again, good stuff bro - How often do you need to keep restocking your wadrobe for the stuff you outgrow ?

BTW what sort of leg press is it, mines one of those ISO Lateral leg press things, that is each side moves independently if that makes sense,

So if your right leg is stronger than left, you'll find right lifts first and then you have to co-ordinate left to catch up, which is a pain in the arse.

Either way 120kg squat and 8 pps leg press will only result in a mutation of size :nod: .