back to basics

[Pseudonym]

Sorry to hear that, Jono.

It sounds like rest is going to be the best thing for you right now, but if the urge to train legs gets too much for you, maybe look at leg extensions or hamstring curls - exercises that don't use the ankle at all? I know they're no substitute for your squats, but they'll be better than nothing if your ankle takes a while to repair itself.

Hope things improve soon.

[Varven]

Dont train using them anymore man, keep icing it for a few days and IMO get to the doc asap, instead of further straining it, best to get it fixed so your alright soon and back under that bar. But stay away for now. good luck with recovery.

[jono]

STILL ICING IT UP, WILL SEE HOW IT FEELS DURING THIS WEEK, AND WILL DECIDE WHAT IM GOING TO DO BASED ON THAT

[Growth]

Thats very unfortunate mate. I would go to the physio etc to really find out what had happened so you can start on a proper plan to get back into it.

[Brad]

What a bugger!!!

[deegee]

Hope it is nothing too serious there jono, I would get it checked though to be safe.

[ExpensiveUrine]

Body's way of saying "Take a seat son, I had enough of your sh_t".

Possibly a result of "too much/too soon" type of progressive overloading, with no deloading (ie - light weeks, or light training days in the training program). You can only overload something for so long before it breaks.

So it looks like upper body for a while now.

[jono]

WELL THERES A GUY WHO TRAINS AT MY GYM WHO IS A QUALIFIED INJRUY REHAB GUY.

TALKED TO HIM TODAY ABOUT MY INJURY, AND HE WATCHED MY FORM ON SOME QUATS WITH JUST THE BAR.

PROBLEM IS I TWIST MY HIPS SLIGHTLY AS I GO DOWN, WHICH PUTS LOTS OF STRESS ON TENDON. SO BASICALLY I HAVE TO WORK ON KEEPING MY FEET PLACEMENT THE SAME, AND WORK ON NOT TWISTING, AND DO SOME STRETCHING ETC. ALL GOOD BABY.

[jono]

TUES

CHEST

INCL DB PRESS

LBS

30*8

40*6

60*6

60*6

100*3

100*3

FELT MUCH BETTER THAN LAST WEEK HERE, SOLID BABY.

FLAT DB PRESS

LBS

90*4

90*4

90*4

HAHA, 5LB INCREASE HERE. LIGHTWEIGHT.

WEIGHTED DIPS

10KG*8

10KG*8

10KG*8

NEW DIPPING BARS AT GYM AWESOME! GONNA GO SLOW GETTING BACK INTO THEM TO PREVENT INJURY!!

BIS

SEATED PREACHER EZ BAR

(WEIGHT PER SIDE OF BAR)

5*10

10*8

10*8

15*3

15*3

DAMN THESE ARE AWESOME. WAY BETTER THEN BB CURLS. IM LOVING THEM.

1 ARM DB PREACHER

LBS

37.5*6

37.5*4

37.5*4

PRETTY SOLID HERE, REALLY WORKING ON THE CONTRACTION AND FEEL HERE.

DB HAMMERS

LBS

35*9

35*8

35*7

AWESOME STUFF HERE, DAMN THE PUMP WAS SO MUCH BY THE END OF THIS BI WORKOUT, PAINFUL STUFF. IM LOVING IT!! IM REALLY GETTING GOOD FORM ON THOSE HAMMERS NOW, FOREARMS WERE SUPER PUMPED AFTER TOO

A+ WORKOUT BABY

[deegee]

Good to hear you enjoyed the workout and the dipping station is finaly in. Whats with the capitals all the time though

[jono]

Good to hear you enjoyed the workout and the dipping station is finaly in. Whats with the capitals all the time though

THANKS MAN. IM ALSO HAPPY TO FIND OUT ABOUT MY INJURY, AND THAT IT CAN BE FIXED WITH SOME HARDWORK.

CAPS IS MY NEW STYLE :grin:

[Growth]

Good to see the injuriy isnt serious. You must be pretty stoked that you got some expert advise on the situation.

Workout looks very heavy man, awesome stuff. :nod:

OH AND LAY OF THE CAPS - please, its annoying :grin:

[jono]

Good to see the injuriy isnt serious. You must be pretty stoked that you got some expert advise on the situation.

Workout looks very heavy man, awesome stuff. :nod:

OH AND LAY OF THE CAPS - please, its annoying :grin:

YEAH ITS GOOD TO HAVE THIS GUY AROUND, HES GOT A TON OF KNOWLEDGE.

THE WORKOUT WAS REALLY SOLID TODAY.

I KNOW YOU SECRETLY LIKE THE CAPS :grin: HAHA

i may stop using them

[Growth]

I KNOW YOU SECRETLY LIKE THE CAPS :grin: HAHA

i may stop using them

Damnit whos been spilling all my secrets??!!!?/11!

[jono]

since ppl have been talking about supps etc

currently for supps i have

whey

creatine

also i have the following

flax seed oil

fish oil

vitimin c

vitimin b6

b complex

multi vit

zinc

magnesium

i take those ED.

[jono]

thur

back

dl

60*6

60*6

100*4

140*4

180*2

*ankle was feeling ok, so i hit some dl's. didnt push it super hard. just some easy weight.

weighted chins

bw*6 *wanted to see what bw feels like now, feels LIGHT

15kg*5 too easy

17.5kg*4 too easy

20kg*4

20kg*4

20kg*4

:grin:

pulldown

95*6

100*4

100*4

100*4

:grin:

cable row

80*8

130*4

130*4

100*8

:grin:

corner row

(in plates)

1*12

2*12

3*10

4*8

:shock: im loving this ex, so good. :grin:

[Ash]

thur

180*2

*ankle was feeling ok, so i hit some dl's. didnt push it super hard. just some easy weight.

So 180kg is easy? :shock:

[jono]

thur

180*2

*ankle was feeling ok, so i hit some dl's. didnt push it super hard. just some easy weight.

So 180kg is easy? :shock:

fairly

[Growth]

Very heavy back workout jono! DLs are standout.

[jono]

Very heavy back workout jono! DLs are standout.

thanks man. by the end of that back was super pumped

[jono]

im pushing todays workout back to 2moro

[Growth]

Hey jono i had a look at the new pics you posted today, good to see your snapping heaps of pics, its one of the nest ways to track progress.

Just curious about how you plan to cut. Is it going to be a full on cut or are you going to keep diet pretty much the same and just add in the cardio?

[jono]

Hey jono i had a look at the new pics you posted today, good to see your snapping heaps of pics, its one of the nest ways to track progress.

Just curious about how you plan to cut. Is it going to be a full on cut or are you going to keep diet pretty much the same and just add in the cardio?

im just gonna add cardio and see what happens. change one thing at a time you know. i think a big mistake ppl make is doing cardio AND dropping their diet hard.

[Growth]

im just gonna add cardio and see what happens. change one thing at a time you know. i think a big mistake ppl make is doing cardio AND dropping their diet hard.

Yeah...I didnt really take into accout the calorie deficit caused by my cardio, and i didnt factor in the energy lost on weight sessions either. Perhaps i was infact too far below maintanence for the fat to be realeased.

[jono]

im just gonna add cardio and see what happens. change one thing at a time you know. i think a big mistake ppl make is doing cardio AND dropping their diet hard.

Yeah...I didnt really take into accout the calorie deficit caused by my cardio, and i didnt factor in the energy lost on weight sessions either. Perhaps i was infact too far below maintanence for the fat to be realeased.

live and learn