back to basics

[Specter]

taking this week off - (if i can keep myself outa the gym :grin: )

I know the feeling though bro..I said I would take 5 days off...I only lasted 3 days :roll: Go Hard bro!

[jono]

taking this week off - (if i can keep myself outa the gym :grin: )

I know the feeling though bro..I said I would take 5 days off...I only lasted 3 days :roll: Go Hard bro!

:grin: Have been training as per - will have time from today to post workouts 8)

[gazza]

sounds good!

hard to find the time sometimes to transfer stuff from my notebook onto here so i know what you mean.

how did the week off go?

how's the bodyweight coming?

[jono]

sounds good!

hard to find the time sometimes to transfer stuff from my notebook onto here so i know what you mean.

how did the week off go?

how's the bodyweight coming?

Worst thing is when you type it all up.. then hit the wrong button.. or close the window :grin: :twisted:

Went well.. had a good rest up.. which is great.

I have made sure every cuboard in the house is stocked with food :grin:

I havn't stepped on the scales since last weight was posted.

Will be this sunday 8) 8)

[jono]

Thursday

Working on my form this week.. making sure all is in check.

Deads

100 x 4

120 x 2

130 x 2

Cable Row

72 x 6

72 x 6

72 x 6

Pulldown

60 x 6

60 x 6

60 x 4

Really trying to get that pulldown form bang on..

DB Row

38 x 8

38 x 8

38 x 8

[Specter]

Yeah..I know what you mean with the dumbell row....trying to get that form right is very frustrating :roll:

[jono]

Yeah..I know what you mean with the dumbell row....trying to get that form right is very frustrating :roll:

:roll: :roll:

You're right.. go into any gym and watch all the great form

[jono]

Well guys.. this is what i have been reduced to after 4 years off..

Its a sad sight :pale: :pale: :puke: :puke:

I posted this for the sake of completeness and to use as motivation!

:grin: :roll: :roll:

I will use this to motivate tonights workout :twisted: :twisted:

[startinfromscratch]

mate, you still have base size - combine that with musle memory and your eating capabilities, your gonna swole up like a motherfucker in no time bro!!

[jono]

mate, you still have base size - combine that with musle memory and your eating capabilities, your gonna swole up like a motherfucker in no time bro!!

im eating :grin: :grin:

steak and chicken this way please

[jono]

Saturday

Db Press

22 x 7

22 x 6

22 x 6

MP

45 x 4

45 x 4

45 x 4

Db raise

14 x 6

14 x 6

14 x 6

Pushdown

60 x 7

60 x 6

60 x 6

60 x 6

2 arm db ext

14 x 8

14 x 6

14 x 6

1 arm db ext

5 x 6

5 x 6

5 x 6

My shoulder was giving me a few issues tonight so i dropped cg bench...

all in all a good workout.. shoulders & tris painfully pumped.

[Old Bull]

Well guys.. this is what i have been reduced to after 4 years off..

Its a sad sight :pale: :pale: :puke: :puke:

I posted this for the sake of completeness and to use as motivation!

:grin: :roll: :roll:

I will use this to motivate tonights workout :twisted: :twisted:

4 years off and what you have been through not too many would come back :clap:

Good motivation jono well done

[Specter]

You know...since you posted that pic up...we are all going to ride ya and keep houndng you..lol :pfft: Keep pumping those weights bro....your workout journal showing your weights you are lifting is awesome! :clap: Keep it up. :nod:

[poos_n_wees]

Good shiz on posting pics Jono - Shape is definitely there, should be good to see the progress now that you're back into training consistently :nod:

Keep up the good work !

[jono]

Well guys.. this is what i have been reduced to after 4 years off..

Its a sad sight :pale: :pale: :puke: :puke:

I posted this for the sake of completeness and to use as motivation!

:grin: :roll: :roll:

I will use this to motivate tonights workout :twisted: :twisted:

4 years off and what you have been through not too many would come back :clap:

Good motivation jono well done

Thanks OB

[jono]

You know...since you posted that pic up...we are all going to ride ya and keep houndng you..lol :pfft: Keep pumping those weights bro....your workout journal showing your weights you are lifting is awesome! :clap: Keep it up. :nod:

Yeah the idea of posting em was now i just gota do it baby :nod:

[jono]

Good shiz on posting pics Jono - Shape is definitely there, should be good to see the progress now that you're back into training consistently :nod:

Keep up the good work !

:grin:

Just gonna keep at it!!

[Optimass]

Great commitment Jono - may find you develop a bit quicker having had the break. Look forward to more developments.

What nutro plan are you following? or are you doing the "see food food I eat it" plan?

[jono]

Great commitment Jono - may find you develop a bit quicker having had the break. Look forward to more developments.

What nutro plan are you following? or are you doing the "see food food I eat it" plan?

In the past i have had a more lax diet.. e.g: eat everything.. but it ended up not doing me much good to be honest.

Here is a spreadsheet i posted a few pages back.. right now its pretty much the same apart from i have swapped out meal 2 & 3 rice for oats.. seems to agree with me more.

To be honest i never was any sort of expert.. i just ate all the protien i could get my hands on, and filled up what little space i had left with carbs..

I eat a lot of tuna cos its cheap and easy to get down at the office..

Suggestions?

[Optimass]

little high on cals IMO - but if your just focused on re-initiating your body I think it can be a good idea to bulk like this after a long break as you give your body the maxx of all nutrients--- > .... 2x bananas PW seems a lot though ... not sure the carb grams are correct in your plan ... high potassium intake can affect your performance also ...

Potassium req adult (average);

Adult 2,000 mg or 51 Meq, (including for pregnant and nursing women)

Side effects of high potassium can include diarrhea and nausea. At higher doses, muscle weakness, slowed heart rate, and abnormal heart rhythm may occur.

1 cup Banana;

Water 168.55 g

Energy 200 kcal

Energy 835 kj

Protein 2.45 g

Total lipid (fat) 0.74 g

Ash 1.85 g

Carbohydrate, by difference 51.39 g

Fiber, total dietary 5.9 g

Sugars, total 27.52 g

Sucrose 5.38 g

Glucose (dextrose) 11.21 g

Fructose 10.91 g

Lactose ~ g

Maltose 0.02 g

Galactose ~ g

Starch 12.11 g

Calcium, Ca 11 mg

Iron, Fe 0.59 mg

Magnesium, Mg 61 mg

Phosphorus, P 50 mg

Potassium, K 806 mg

Sodium, Na 2 mg

Zinc, Zn 0.34 mg

[jono]

little high on cals IMO - but if your just focused on re-initiating your body I think it can be a good idea to bulk like this after a long break as you give your body the maxx of all nutrients--- > .... 2x bananas PW seems a lot though ... not sure the carb grams are correct in your plan ... high potassium intake can affect your performance also ...

Potassium req adult (average);

Adult 2,000 mg or 51 Meq, (including for pregnant and nursing women)

Side effects of high potassium can include diarrhea and nausea. At higher doses, muscle weakness, slowed heart rate, and abnormal heart rhythm may occur.

1 cup Banana;

Water 168.55 g

Energy 200 kcal

Energy 835 kj

Protein 2.45 g

Total lipid (fat) 0.74 g

Ash 1.85 g

Carbohydrate, by difference 51.39 g

Fiber, total dietary 5.9 g

Sugars, total 27.52 g

Sucrose 5.38 g

Glucose (dextrose) 11.21 g

Fructose 10.91 g

Lactose ~ g

Maltose 0.02 g

Galactose ~ g

Starch 12.11 g

Calcium, Ca 11 mg

Iron, Fe 0.59 mg

Magnesium, Mg 61 mg

Phosphorus, P 50 mg

Potassium, K 806 mg

Sodium, Na 2 mg

Zinc, Zn 0.34 mg

Yeah i am not sure how accurate the carb numbers are - i got them off the bb.com food info database.

Yeah the cals are quite high.. if i notice any increase in BF i will drop them back. so far my belt size has only gone down.

Interesting info on Potassium - i will drop it to 1 x banana.

interestingly when i was in hospital they gave me several potassium tabs?

[jono]

Sunday

Squats

110 x 2

110 x 2

100 x 2

100 x 2

Front squats

60 x 6

60 x 6

60 x 6

60 x 6

Legpress

6 plates/side x 6

6 plates/side x 6

6 plates/side x 6

:pale: sick

6 plates/side x 6

Lying leg curl

42 x 8

:pale: sick

48 x 6

48 x 6

48 x 6

Terrible workout to be honest :? - hope things pick up

[jono]

Rest day today.

Feeling off - running a high fever and fucking dripping sweat..

keeping my water intake up and getting in the food

:x :x

[jono]

Feeling better today 8)

training tonight should be good :nod:

Getting all my eats in :nod:

[shruglife]

Great commitment Jono - may find you develop a bit quicker having had the break. Look forward to more developments.

What nutro plan are you following? or are you doing the "see food food I eat it" plan?

In the past i have had a more lax diet.. e.g: eat everything.. but it ended up not doing me much good to be honest.

Here is a spreadsheet i posted a few pages back.. right now its pretty much the same apart from i have swapped out meal 2 & 3 rice for oats.. seems to agree with me more.

To be honest i never was any sort of expert.. i just ate all the protien i could get my hands on, and filled up what little space i had left with carbs..

I eat a lot of tuna cos its cheap and easy to get down at the office..

Suggestions?

Lol I like how you have included seconds in the timing of your meals :grin: