back to basics

[jono]

I've only started doing it this year. It really adds pressure to your workouts because you get pissed off when you don't hit or better the weight you did last time.

i think the pressure can be a good thing for me, as i train solo

[Marcus]

Yeah man so do I. I've found my intensity has definitely gone up, but after 7 weeks of blasting it, I need to have a couple of weeks of easing off.

[jono]

Yeah man so do I. I've found my intensity has definitely gone up, but after 7 weeks of blasting it, I need to have a couple of weeks of easing off.

yeah you do get burned out, i normally take a week off about twice a year.

[Growth]

yeah you do get burned out, i normally take a week off about twice a year.

Wow your a BBer-oholic :grin:

I usually take a week off between each phase. So probabley one every 8 weeks. :oops:

[jono]

yeah you do get burned out, i normally take a week off about twice a year.

Wow your a BBer-oholic :grin:

I usually take a week off between each phase. So probabley one every 8 weeks. :oops:

yes im addicted :grin:

[jono]

friday

DELTS

seated db press

10*10

15*8

20*6

25*6

25*4

db laterals

6*8

9*6

12*6

12*4

lateral machine

30*6

40*6

40*6

rear delts machine

28*8

35*8

42*5

42*5

bent over laterals

6*6

7*5

7*6

TRIS

cg bench

40*8

50*8

60*6

67.5*4

67.5*4

skullcrushers

18*6

28*5

30.5*3

pushdowns

35*10

45*10

55*8

62.5*4

62.5*5

62.5*4

well today i took along a notebook with last weeks numbers in it. i beat last week in every ex. apart from rear delt machine. it was awesome. :grin: :grin: i feel like i need to increase my dbs for seated db press but the next dbs are 28kg, so well see how i feel next week.

[Marcus]

Good stuff man, you should look forward to seeing some solid gains now.

[jono]

Good stuff man, you should look forward to seeing some solid gains now.

yeah this year im going all out.

[Growth]

Nice workout jono. I see your getting quite a few exercises in there.

Keep it up :nod:

[jono]

Nice workout jono. I see your getting quite a few exercises in there.

Keep it up :nod:

thx man

[jono]

monday

QUADS

squats

60*8

60*6

80*5

105*4

105*3

legpress

3plates*6

5plates*6

6plates*4

6plates*4

hacksquat

2plates*6

3plates*6

4plates*6

4plates*5

HAMS

sldl

60*6

100*3

100*3

legcurl

50*6

50*6

50*4

brutally hard leg workout, just the way i like em :twisted: :twisted:

i beat the numbers on every ex i did last week, either reps or weight.

i thought my eardrums were gonna burst on legpress. im gonna work hard on pushing everything up, esp. my squat. im working on 140kg*4reps ass to grass in a few months.

taking notebook with previous number is great.

[Growth]

Now thats a SOLID workout jono :nod: Great stuff.

i beat the numbers on every ex i did last week, either reps or weight.

Thats the way mate. Its surprising how soon the small increases in weight and/or reps add up over the weeks

im working on 140kg*4reps ass to grass in a few months.

Thats awesome mate, ill track your progress with great interest.

[jono]

Thats awesome mate, ill track your progress with great interest.

im looking forward to how my legs look after i can do that. no doubt they will look crazy :grin:

[Growth]

Before and after pics would be the way to go.

[jono]

Before and after pics would be the way to go.

:grin:

these pics taken today. they will be the offical 'legs before 140 atg squat pics'

note that the front on pic is taken with bent knees, ie not fully flexed quads.

[jono]

tuesday

CHEST

incline db press

10*8

15*8

20*6

25*6

33*5

33*4

flat db press

25*6

30*5

30*4

weighted dips

20*6

20*6

20*4

BIS

bb curls

20*8

25*6

35*4

35*4

db curls

15*6

17*4

17*4

wow what can i say. i killed my numbers from last week. very pleased with the incline press's. the curls.. damn they just felt so light :grin: :grin: the only thing i didnt beat the book on was dips. i felt like doing some nice form work instead, because my shoulders felt a bit harsh doing them last week. anyway they felt good today.

funny thing, when i was curling the 17's like nothing :grin: the guy next to me finished his set and was like what the hell arnt those supposed to be heavy :grin: :pfft:

[Marcus]

You've got a good tear drop coming through man.

Make sure you start hitting deadlifts hard if you want to get your squats up, it will make it heaps easier to handle the weight.

Also you should think about getting those legs waxed :grin: - your legs will look a lot better hairless. :grin:

I'm not gay either. :pfft:

[jono]

You've got a good tear drop coming through man.

Make sure you start hitting deadlifts hard if you want to get your squats up, it will make it heaps easier to handle the weight.

Also you should think about getting those legs waxed :grin: - your legs will look a lot better hairless. :grin:

I'm not gay either. :pfft:

thx man. i hit deads last week, but normally i hit rackpulls hard. they really work my lower back real good.

lol at the hair comment. i have had em hairless before, and they do look way better, but honestly i was too lazy to do anything about it today :grin:

[Marcus]

I like rack pulls, but deads are so much better. When I was bulking I was sure I could literally see the extra muscle after each heavy dead workout. After a Muscletech shake of course :grin:

You can't do as much weight but deadlifts can't be beaten as a mass builder.

[jono]

I like rack pulls, but deads are so much better. When I was bulking I was sure I could literally see the extra muscle after each heavy dead workout. After a Muscletech shake of course :grin:

You can't do as much weight but deadlifts can't be beaten as a mass builder.

:grin: i havent been using deads as an overall ex. just to work lower back. and for working lower back (in my expeiecne) rack pulls works better. however, i might just keep hitting the deads and see what happens

[Growth]

Good to see the weights are feeling light mate, always a good sign :grin:

I agree with Marcus on the legs, if you really want to do a good comparision, removing the hair will help show the results alot better. Hell, a before and after pic of hair Vs no hair would make it look like you gained :pfft:

[jono]

Good to see the weights are feeling light mate, always a good sign :grin:

I agree with Marcus on the legs, if you really want to do a good comparision, removing the hair will help show the results alot better. Hell, a before and after pic of hair Vs no hair would make it look like you gained :pfft:

lol. well ill just do a hair vs hair comparison cos im too lazy.

[jono]

thursday

BACK

deadlifts

60*8

80*6

100*6

120*4

130*1

weighted chins

bw+2.5kg*4

bw+2.5kg*3

bw+2.5kg*3

bb rows

40*8

60*6

70*4

70*4

cable row

56*8

70*6

72.5*4

72.5*4

db row

30*6

40*4

40*4

deadlifts felt very strong. infact everything did. so much for last weeks crappy back workout :grin: numbers all up again..

[Growth]

Great to see mate :grin: Deadlifts are looking really good. Progression id the key aye :nod:

[jono]

Great to see mate :grin: Deadlifts are looking really good. Progression id the key aye :nod:

sure is. since ive been using the notebook it almost seems like progress is a givin :grin: