back to basics

[Growth]

DLs ar starting to look heavy even if you think they are not, awesome work keep it up, nice that your gym is staying open over christmas etc, i hate going to the gym around this time only to find it closed.

[jono]

DLs ar starting to look heavy even if you think they are not, awesome work keep it up, nice that your gym is staying open over christmas etc, i hate going to the gym around this time only to find it closed.

thanks man.

when are you going to get back into things ?

[deegee]

Abs starting to show? Good work there keep at it, cant wait to see the progress pics next year!

[jono]

Abs starting to show? Good work there keep at it, cant wait to see the progress pics next year!

yeah.

im hopping that i can prove bulking up then cutting is much better than trying to stay lean all year and gaining nothing

[pimp]

did 20min cardio this morning. only did 20 cus today is a workout day.

the cardio is definatly working, abs are starting to show up

wat?lol

[jono]

did 20min cardio this morning. only did 20 cus today is a workout day.

the cardio is definatly working, abs are starting to show up

wat?lol

yep

[jono]

fri

std db press

lbs

20*8

30*8

40*8

50*8

75*4

75*4

75*4

std db laterals

lbs

20*6

30*6

40*6

40*6

40*6

bhind back cable lateral

lbs

50*8

50*7

50*6

cg bench

60*6

60*6

80*4

80*4

100*4

*havnt done cg in a while, i need to do it tho so back it comes. damn i 4got how heavy 100+kgs on cg feels :grin: ill work my way back into it.

pushdown

lbs

150+20kg*8

150+25kg*6

150+25kg*6

150+25kg*6

1 arm rope pulldown

lbs

30*8

40*8

50*8

50*8

50*8

55*7

*wow i love this ex. awesome.

a+ workout, stronger than last week.

[Ash]

my dl still light..

i would consider 300+kg heavy

Sure 300 is huge but 190 is heavy enough to impress me. At my gym, 190 would be a miracle :grin:

[jono]

my dl still light..

i would consider 300+kg heavy

Sure 300 is huge but 190 is heavy enough to impress me. At my gym, 190 would be a miracle :grin:

[jono]

40min cardio

[deegee]

What is the overall weight looking like with cardio?

[jono]

What is the overall weight looking like with cardio?

still about the same, just under 110 but i am def leaner

[jono]

xmas day workout

40min treadmill

[andrew_k]

Darn, your gym is open Christmas day? The gym here is closed for half the holiday period.

[jono]

Darn, your gym is open Christmas day? The gym here is closed for half the holiday period.

yeah always open

[jono]

all good.. :grin:

[jono]

well, its monday. you all know what that means right ? legs of course.

squats

60*6

60*6

100*4

140*4

175*2 :grin:

175*1 :grin:

:twisted:

pretty solid stuff there. ill work on some more reps with that weight over the next couple wks now.

legpress

5pps*8

8pps*6

10pps*4

10pps*4

10pps*4

10pps*4

still taking it easy here, tendon is feeling a bit better so dont want to screw it up.

belt squats

60*8

100*6

100*6

1leg legcurl standin

25*8

25*8

25*8

25*8

lyin leg curl

50*6

50*4

50*4

pretty happy with the workout, still no where near the intensity that i would like, but the tendon is starting to feel a bit better, so i hope soon i can start to train legs like a mental patient again.

[deegee]

Good going on trhe squats, makes me miss the gym, but I am going away for new years and will not be getting back into things till about the 10th seems so far away.

[Ash]

Good work jono, especially with that tendon injury.

"Mental patient" sounds about right LOL :pfft:

[jono]

thanks guys.

did 40min treadmill this morning. am going to train chest/bis later on today.

[jono]

tues

incl db press

lbs

20*8

40*8

40*8

60*8

80*7

90*3

90*3

flat db press

lbs

80*5

80*4

80*4

weighted dips

20kg*8

25kg*6

25kg*6

preacher seated ez bar

*ive been going to heavy on these really, so i dropped the weight a little for better form.

(weight per side of bar)

5*10

5*10

10*8

12.5*5

12.5*5

db preacher

lbs

35*4

35*4

35*5

db hammer

lbs

40*9

40*8

40*6

45*4

my chest workouts really suck ass recently, i duno what to do about it. bi work was solid, esp the hammers

[jono]

40min cardio

[Ash]

Glad to see you trained right through jono - I had a good 3 day break but I forgot that my gym closes at 15h00 this week, so arriving at 15h20 today was a bit of a stuff up :banging:

[jono]

Glad to see you trained right through jono - I had a good 3 day break but I forgot that my gym closes at 15h00 this week, so arriving at 15h20 today was a bit of a stuff up :banging:

hah thats gota suck man.

[jono]

thur

back

dl

60*6

100*4

100*4

140*4

180*4 EASY

190*1 EASY

weighted chins

25kg*5

25kg*5

25kg*5

25kg*5

pulldown

105*5

105*5

105*4

105*4

cable row

*still doing my high reps here

80*6

100*10

100*10

100*8

corner row

in plates

1*10

2*10

3*8

4*6

*still workin on the form

grueling workout in this damn heat

100*