back to basics

[jono]

40min treadmill

[jono]

sat

delt

seated db press

lbs

20*8

30*8

40*8

50*8

70*7

70*5

70*4

wanted to do some more reps today, slow and controlled. didnt want to jerk shoulders around heaving up th 80lb'rs. had sore shoulders from doing it last week. so this was basically injury prevention, plus a killer workout :grin:

seated db laterals

lbs

20*6

20*6

30*6

35*6

35*6

solid baby.

bhind back cable lateral

lbs

50*6

50*6

50*6

* i thought i set it at 40, but then looked at the end and it was 50 !!! :grin: :shock: :grin: :pfft: 8)

40*6

tris

*sadly no cg again this week, gym still is 1/2 moved lol

ez bar skulls

*havnt done in AGES

weight per side

10*8 ss/ cg'd the bar right away 15rep

10*8 ss/ cg'd the bar right away 15rep

12.5*6 ss/ cg'd the bar right away 15rep

15*4 ss/ cg'd the bar right away 13rep

damn a massive pump there

pushdown

lbs

120*10

150+20kg*6

150+20kg*5

150+20kg*4

150+20kg*4

solid..

1 arm db ext

32.5*4

32.5*4

30*4

20*5

20*5

20*5

1 arm rop pulldown

lbs

20*8

30*8

35*8

35*8

damn this ex is mint, im gonna keep it in my regular routine when im doing cgs again.

huge pump in tris. very solid

[jono]

40min treadmill

[jono]

monday

well as you know if you read my journal me tendon was brutally sore last week and i had to not train legs basically.

so today i training legs, didnt push hard. gonna just ease back into hard training. spent a lot of time making sure my feet were the same angle etc.

(this is what caused the prob)

squats

60*6

60*6

100*4

120*4

140*4

160*4

160*4

170*2 :grin: lol 5kg PR, and it was EASY. nice and light baby.

LP

5pps*8

7pps*6

9pps*6

as you can see i did NOT want to push that tendon

HS

1pps*8

1.5pps*6

2pps*4

again not pushing anything.

damn it really sucks to have this injury.

1LLC

25*6

25*6

25*6

25*6

LLC

45*8

45*6

apart from the squatting everything else was way way down. didnt want to put any stress on the tendon. it has improved since last week. im hoping it will imrpove each week.

[Ash]

apart from the squatting everything else was way way down. didnt want to put any stress on the tendon. it has improved since last week. im hoping it will imrpove each week.

Are you doing anything to speed the recovery of the injured tendon? I've found deep massage or heat to help significantly.

Good going on that easy set of squats :wink:

[Boostin]

Everything is looking good there Jono, I was looking through your journal and found your first entry's(on another board). You were getting excited about squating 67.5kg's Good to see you have come so far, and I hope you recover 100% from this injury.

[jono]

apart from the squatting everything else was way way down. didnt want to put any stress on the tendon. it has improved since last week. im hoping it will imrpove each week.

Are you doing anything to speed the recovery of the injured tendon? I've found deep massage or heat to help significantly.

Good going on that easy set of squats :wink:

keeping a good diet, and doing some stretching. massage would not be good lol. very painfull if i push on the tendon

[jono]

Everything is looking good there Jono, I was looking through your journal and found your first entry's(on another board). You were getting excited about squating 67.5kg's Good to see you have come so far, and I hope you recover 100% from this injury.

thanks man!

yeah i sure have come along way lol

i think i should be back to hard leg training in a few weeks

[Growth]

Nice workout jono. Good to see you can still push hard on those squats and squeeze out a PB.

Im sure once your injury heals you will be blowing those out of the water :grin:

[jono]

Nice workout jono. Good to see you can still push hard on those squats and squeeze out a PB.

Im sure once your injury heals you will be blowing those out of the water :grin:

thanks man. it felt a lot lighter than i thought it would. i could of done another rep etc but didnt want to risk screwing up the tendon.

the foot placement was a lot better today. it made a big difference. cos b4 i was steping back from the rack 1 step with each foot. but doing this would make it uneven. no now i step back then step to make them the same

[jono]

tues

my tris were pretty sore (couldnt flex them without pain) from the tri workout i did on saturday.. lol damn. normally i have another day to recover b4 i hit the chest. anyway this made todays workout a bit of a dud.

incl db

lbs

30*6

40*6

40*6

60*6

100*3

100*3

100*2

flat db

90*4

90*4

90*2

weighted dips

10kg*8

15kg*8

15kg*8

15kg*8

dips were ok, still taking it slow getting back into them dont want to hurt that shoulder.

bis

ez bar preach

(each side)

5*10

10*8

15*5

15*2, 10*5

db preach

lbs

*form work

37.5*4

30*6

30*6

db ham

lbs

35*10

35*8

35*6

having sore tris and trying to train chest is NOT a good thing lol

[deegee]

Well done, you going to take a break soon though?

[jono]

Well done, you going to take a break soon though?

nope.

i will be training on christmas day if i have 2 :grin:

[Ash]

nope.

i will be training on christmas day if i have 2 :grin:

LOL - why am I not surprised?

[deegee]

nope.

i will be training on christmas day if i have 2 :grin:

LOL - why am I not surprised?

Yeah, I am not really surprised either I thought that would be the answer!!

[jono]

training is good why stop ? i dont feel worn out or anything

[jono]

40min treadmill

[deegee]

40min treadmill

you are putting in some good cardio effort now jono, look forward to seeing the results

[jono]

40min treadmill

you are putting in some good cardio effort now jono, look forward to seeing the results

to be honest that cardio is easy as eh. its just a matter of doing it.

time will tell as far as results go.

[jono]

thurs

back attack

dl

60*6

60*6

100*4

140*4

180*2

190*0 *lol damn kinda heavy, got it like 10" off the floor then dumped it

weighed chins

20kg*5

20kg*4

20kg*4

20kg*4

20kg*4

20kg*4

pulldown

100*4

100*4

100*4

100*4

100*4

cable row

*form work.

80*8

100*8

100*8

100*8

corner row

(in plates)

1*10

2*10

3*8

4*6

5*2 *lol damn thats so heavy, heavier than i thought it was gonan be lol

A+

[Ash]

Looking strong all round jono.

You're not on a "cut" at the moment right, just added cardio on your off days?

[jono]

Looking strong all round jono.

You're not on a "cut" at the moment right, just added cardio on your off days?

thanks man.

i am on a cut as you would put it, however am doing things very slowley.

i cleaned up my diet a lot, i was having a lot of brown bread with cheese on it for like 1/2 of my meals during the day for carbs :grin:

now i changed that back to oats/rice etc.

[Growth]

Ncie back workout mate, you may want to watch out on those Dls, theyre getting really heavy now, if you lose concentration or let your form slip the results will be very bad. Maybe you could try repping out more on the previous sets, im not saying that what your doing isnt good i mean hell, you making awesome pregress, its just that working with such low reps on DLs can lead to injury pretty quick, just be careful bud.

[jono]

Ncie back workout mate, you may want to watch out on those Dls, theyre getting really heavy now, if you lose concentration or let your form slip the results will be very bad. Maybe you could try repping out more on the previous sets, im not saying that what your doing isnt good i mean hell, you making awesome pregress, its just that working with such low reps on DLs can lead to injury pretty quick, just be careful bud.

thanks man.

i do plan to do more reps next workout.

yeah i am careful with deads. with the 190 today i probably could of pulled it but dumped it for saftey reasons.

[Marcus]

Failing on 190kg without a belt is dangerous stuff man. What Growth said.