back to basics

[jono]

your getting some good weight onto those dips alright

once i fixed my form i knew that weight would come. the last time i did dips with 30kg was when i was like ~78 kg i think. now im like 20kg heavier lol

[jono]

Ive got nothing to say other than - DAMN :clap:

thanks man :grin:

[jono]

weds

calfs

seated raises

20*10

40*8

60*6

80*4

100*4

1 leg calf press

(this was done on crappy legpress that can only hold 4pps, the big legpress is still MIA)

2pps*8

3pps*8

4pps*8

standing raises

97*6

160*6

160*4

progress all over..

[love_iron]

tues

CHEST

incl db press

10*8

15*6

20*6

28*6

40*5

40*4

very pleased here. no failed sets, and slight progress :grin:

killer workout overall

WOW good inc db press's, what incline do u use? why are ur flat presses so much lighter?

[jono]

tues

CHEST

incl db press

10*8

15*6

20*6

28*6

40*5

40*4

very pleased here. no failed sets, and slight progress :grin:

killer workout overall

WOW good inc db press's, what incline do u use? why are ur flat presses so much lighter?

thanks man. i duno how much the incline is, i use the 1st level on an adjustable incline bench. id say its the same level as the incline you see on a BB incline bench rack.

flat presses are lighter cos i do them 2nd.. and chest is pretty worked by then. if i did flat 1st it would be higher than my incline.

[Growth]

(this was done on crappy legpress that can only hold 4pps, the big

You could always get some heavy looking guy in the gym to jump on the sled, could be an extra 100 odd kilos :grin:

[jono]

(this was done on crappy legpress that can only hold 4pps, the big

You could always get some heavy looking guy in the gym to jump on the sled, could be an extra 100 odd kilos :grin:

lol :grin:

[jono]

couple of pics from today.

wt is ~98kg

like i said in some of my other posts im focusing on putting on muscle right now, i wont be cutting for some time

[deegee]

good to hear you are going to keep he weight for a while. I believe new muscle needs to establish itself a bit before you start cutting or else you can loose it easily.

not very scientific I know but just what I have found over the years

[Growth]

Most muscular is looking awesome mate! Big traps there. Your forearms are HUGE too! Good progress mate, i read that you are going to hold the weight for a while before you cut, when are you planning to starting and for what duration?

[jono]

thanks guys.

will think about cutting end of NEXT year

[jono]

thurs

BACK

dl

60*8

80*6

120*4

***back was not feeling good

bb rows

60*8

80*6

100*5

***again didnt feel good here

lat pulldown

77*6

77*6

84*4

84*4

totally backed off everything, then finally decided its not worth getting injured

basically my back was giving my a lot of trouble today, so is my neck. i missed my chiro appt. this week cos i was too busy, so im gonna go 2moro morning to sort this out.

seriously PISSED OFF about it.

but my goals are long term, and im not going to injury myself just for 1 workout.

[Ash]

seriously PISSED OFF about it.

but my goals are long term, and im not going to injury myself just for 1 workout.

That's the right attitude, you won't end up hobbling around like me :wink:

[jono]

seriously PISSED OFF about it.

but my goals are long term, and im not going to injury myself just for 1 workout.

That's the right attitude, you won't end up hobbling around like me :wink:

yeah hopefully not :grin:

anyway chiro is full till monday

ill see how it is on 2moros workout

[Pseudonym]

Better one missed workout than ten, mate. :nod:

[jono]

Better one missed workout than ten, mate. :nod:

yeah. its all about longevity

[jono]

well i woke up today with a really sore tendon on the inside of my right ankle.. the same thing that stopped me training calfs for months. i can hardly walk on it :cry:

well see how it goes throughout the day

[deegee]

Take it easy there on those injuries , no hurry. hope you come right soon

[jono]

Take it easy there on those injuries , no hurry. hope you come right soon

yeah.

well on the injury side of things, back/neck felt good today. ankle feels a lot better now.

[jono]

fri

DELT

bent over db laterals

10*8

15*6

20*6

20*6

seated db press

10*8

15*8

20*6

32*5

32*4

32*3

:twisted: :twisted:

good progress here

seated db laterals

10*8

15*8

12*6

12*6

really not happy with my form on these, so im dropping the weight back till im 100% form

cable laterals

10*8

15*8

15*8

solid progress

TRIS

cg bench

(smth, wt added only)

20*8

40*6

80*5

80*4

again.. shoulders were destroyed, but managed to make the tris take a beating.

1 arm rope ext

20*8

27.5*6

27.5*6

27.5*4

good progress

pushdown

30*6

45*5

45*4

45*3

good progress

1 arm bhind head db ext

12*7

12*7

12*5

12*5

very good progress

by the end of that my tris were hulking up :grin:

[deegee]

Good to hear the injuries are coming right nothing like having a few niggles just to put you off training.

[deegee]

I like the idea of dropping the weight if you are not happy with form i do just that i see it as pointless upping the weight if the form is crap just for the sake of going up a weight.

I prefer to drop down and maybe lift a rep or 2 more

[jono]

Good to hear the injuries are coming right nothing like having a few niggles just to put you off training.

i hate injuries

[jono]

I like the idea of dropping the weight if you are not happy with form i do just that i see it as pointless upping the weight if the form is crap just for the sake of going up a weight.

I prefer to drop down and maybe lift a rep or 2 more

without form theres no point

[Growth]

Pushdown are looking really good mate, good to hear the injuries wernt as bad as you thought