back to basics

[steak]

Great stuff Jono...good consistent training there bro :nod:

[jono]

Great stuff Jono...good consistent training there bro :nod:

thanks boss.

still only a meer 20kg off where i was before i stopped training. :roll: :roll: :x

[startinfromscratch]

BW

90kg 8)

f*cker!

nice work! :clap:

[jono]

BW

90kg 8)

f*cker!

nice work! :clap:

:grin: :grin: :grin:

bring on some leg brutallity tonight i say! :x

grow my twiggs \:D/

[Old Bull]

BW

90kg 8)

Creeping Up Bro

[teamfatboy]

Nice work, Jono - keep it up.

[if you're short on bodyweight, you can have some of mine... I seem to have plenty, just not the right composition :oops: :grin:]

[jono]

BW

90kg 8)

Creeping Up Bro

This is true :nod:

[jono]

Nice work, Jono - keep it up.

[if you're short on bodyweight, you can have some of mine... I seem to have plenty, just not the right composition :oops: :grin:]

:shock: :grin:

[jono]

have pushed the schedule back a day this week.. legs today.

[jono]

Tuesday

Squats

120 x 4

120 x 4

120 x 4

5kg more than last week... fucking a :twisted:

Front squats

80 x 4

80 x 4

80 x 4

Another set more than last week... fucking a :twisted:

Single leg legpress

3plates/side x 4

3plates/side x 6

3plates/side x 6

really happy with how these felt.. :twisted:

Lunges

20kg dbs x failure x 2sets

[rose]

Muscle Power 8)

[steak]

Onwards and upwards fella :clap: Squats are where its at...oh and along with deads, rows, presses, curls, pushes, pulls, twists..... :wink:

[jono]

Muscle Power 8)

8) squat power 8)

[jono]

Onwards and upwards fella :clap: Squats are where its at...oh and along with deads, rows, presses, curls, pushes, pulls, twists..... :wink:

this is true.

always onwards and upwards..

\:D/

[deegee]

Great to see you back into it after your time off, probably won't be long before you are back to where you were before in terms of weight

[jono]

Great to see you back into it after your time off, probably won't be long before you are back to where you were before in terms of weight

yeah i dont think it will take me too long..

everything is on track and im not feeling injured or anything that might slow me down at all.

8)

[jono]

Wednesday

Incline db press

30 x 6

30 x 4

30 x 3

Flat db press

30 x 3

24 x 6

24 x 6

24 x 4

cable crossover

12 x 8

18 x 8

18 x 8

Dips

5

4

4

BB curl

32 x 6

32 x 6

32 x 4

DB hammers

22 x 8

22 x 8

22 x 8

good workout there. left shoulder was a bit off.

1st time i have tried the crossovers.. seemed to be ok.

honestly if you want your forearms to grow.. heavy hammer curls is the way. mine are growing like weeds its rediculous.

\:D/

[steak]

honestly if you want your forearms to grow.. heavy hammer curls is the way. mine are growing like weeds its rediculous.

\:D/

reverse bb/ez curls too bro...concentrate on the negative 8)

[rose]

reverse bb/ez curls too

+1

[jono]

honestly if you want your forearms to grow.. heavy hammer curls is the way. mine are growing like weeds its rediculous.

\:D/

reverse bb/ez curls too bro...concentrate on the negative 8)

8) i will give these a go.. the lower portion of my forearm grows like crazy while the upper part hardly at all

[jono]

reverse bb/ez curls too

+1

where is your journal?

[jono]

Thursday

DL

130 x 4

130 x 4

10kg more than last week for same reps.

BB row

80 x 6

80 x 6

80 x 6

more reps..

DB Row

38 x 8

38 x 8

38 x 8

left shoulder bothering me

[teamfatboy]

Nice work Jono, see you've nailed the 80 kg front squats, and solid bb rows too.

Hope the shoulder settles down...

[steak]

good rows too bro 8)

[Daniil]

I now know how hard Deadlifts from the ground are. Maybe I'll catch up with you one day 8)