back to basics

[jono]

chins alwayss eem to be the ones that bite the dust when i have a break too, don't do them very often anymore. usually notice ant weight increases on these first as well.

early days yet mate, how's the weight now?

i have never had a break before :grin:

i will post weight on sunday - everything is going to plan so far.

a few people in the office said they cant believe how fast my body is changing.

[jono]

Friday

DB Press

20 x 8

22 x 4

20 x 5

20 x 4

STanding Military Press

32 x 8

32 x 8

32 x 8

Seated DB raise

10 x 8

10 x 8

10 x 8

Cable db raise

12 x 8

12 x 8

12 x 6

CG Bench

40 x 6

40 x 6

40 x 6

Pushdown

54 x 7

54 x 6

54 x 5

1 arm rope ext

12 x 6

12 x 6

12 x 5

First time i have done CG is years.. crazy only using 40kg since before i had my lay off i was CG'ing 120kg with ease :grin:

The work was done - everything going to plan.. bring on the gains baby :twisted:

[jono]

Morning Weight

82.6kg

[jono]

Monday

Extra rest day - tendons around knees still recovering from last week..

Staying injury free

Legs on tuesday!

[jono]

Tuesday

Squats

110 x 4

110 x 3

110 x 3

up 10kg from last week

Front squats

60 x 6

65 x 4

65 x 4

up 5kg from last week

Legpress

6plates/side x 5

6plates/side x 4

6plates/side x 4

Narrow stance legpress

3plates/side x 10

3plates/side x 10

3plates/side x 10

Well my squats are up this week which is good. :twisted: My waist is getting smaller while my BW is increasing - which is good.. am going to try and bump up the food intake a little.

[jono]

What im eating

[samoan_muscle]

I wouldnt bother counting the protein from your carb sources if I was you...

[biggurl27]

Lots of good food. What you weighing at the mo Jono?

[jono]

I wouldnt bother counting the protein from your carb sources if I was you...

It is there for sake of completeness only :grin:

[jono]

Lots of good food. What you weighing at the mo Jono?

weighed in last sunday @ 82.6KG on an emtpy stomach and before any water intake.

Strength and size is coming back fairly well atm

[gazza]

What im eating

i do a similar chart and find it helps, not always consistant with though. glad to see some else doing it.

i total the macros from all the foods as well, doesn't look right otherwise

[jono]

What im eating

i do a similar chart and find it helps, not always consistant with though. glad to see some else doing it.

i total the macros from all the foods as well, doesn't look right otherwise

Good to keep track of what your eating for sure

[jono]

Wednesday

Incline DB press

24 x 7

24 x 5

24 x 4

24 x 3

Flat db press

22 x 5

22 x 3

22 x 3

Dips

7

6

6

DB fly

14 x 4

14 x 4

straight bar curl

30 x 6

30 x 5

30 x 4

DB Hammer curls

14 x 10

14 x 7

14 x 6

Good workout - the db's jump from 24 - 30 so gettings those next set up will be a big jump.

[jono]

Friday

Deadlifts

60 x 6

80 x 4

100 x 2

130 x 2

Chins

3

2

2

Lat pulldown

66 x 8

72 x 6

72 x 5

72 x 4

Cable Row

72 x 8

72 x 8

78 x 6

78 x 6

BB row

60 x 8

60 x 8

60 x 8

:grin:

[Luigi]

nice deads !

[jono]

nice deads !

Lower back is starting to feel solid again.

[jono]

Morning Weight

84.6kg

[Luigi]

weight going up nicely, big feast last night ?

[jono]

weight going up nicely, big feast last night ?

Just the normal big descent meals

Things are going well. Suprised at how fast it all comes back..

[jono]

Sunday

Db press

22 x 6

22 x 5

22 x 4

Seated MP

40 x 6

40 x 4

40 x 6

Seated DB raise

10 x 10

10 x 10

10 x 10

10 x 10

CG Bench

40 x 6

50 x 6

50 x 6

50 x 6

Pushdowns

54 x 10

56.5 x 6

56.5 x 6

Seated 2 arm db ext

14 x 6

14 x 6

14 x 6

Seated 1 arm db ext

5 x 4

5 x 4

5 x 4

That shoulder workout was fucking good. Huge shoulder pump.. MP was kickass.

[shruglife]

What im eating

That's a pretty high dosage of fish oil each day, are you worried about creating an Omega 3/Omega 6 imbalance in your body? Also, Omega 3 in that abundance would have reasonably high anti-inflammatory properties, do you think that would inhibit your growth (see video) at all?

[jono]

What im eating

That's a pretty high dosage of fish oil each day, are you worried about creating an Omega 3/Omega 6 imbalance in your body? Also, Omega 3 in that abundance would have reasonably high anti-inflammatory properties, do you think that would inhibit your growth (see video) at all?

Interesting video.

Anyone else have any thoughts on this?

[jono]

Monday

Squats

110 x 4

115 x 2

115 x 2

next week will be working on uping those reps

Front squats

65 x 6

65 x 6

65 x 4

some more reps here..

Legpress

6plates/side x 8

6plates/side x 8

6plates/side x 8

I had very very short rest periods between each set on this workout.. around 30 sec..

after this workout i got back to my place.. and lay on the balcony trying to breath and trying not to puke my guts out :twisted:

[Luigi]

lol its always a good leg train when you feel the need to vomit!

[jono]

lol its always a good leg train when you feel the need to vomit!

This is the norm for me.. the side affects of leg training :pale: :puke: :puke: :puke: