Iron Mind

[Big john]

Todays work out

Back and calves

back

1arm DB rows

kgs

20*10

27.5*8

30*8

35*6 :grin: PB

bring on the 40 Kgs i say!

WG pull ups

4

4

4

4

cable rows

kgs

42*10

48*8

52*8

60*6

WG lat pull dwns behind neck

kgs

36*10

42*8

48*8

52*6

love this exercise really puts a good squeeze on yr upper lats

hope nxt time i can crank up the weight abit

calves

standing calf raises

kgs

84*10

90*8

96*8

102*6

seated raises

kgs

30*10

40*8

45*8

50*6

set ups with DB

20

20

20

was gonna do 4 sets but after the 3rd set i kinda had tunnel vision and felt abit woozey so i stopped it there

all and all thou had some nice gains all round. Calves are comming along very nicely indeed thou i cant say the same about my back it still looking like the barren saharra desert:(

[jono]

nice work on the pb dude

[Varven]

There is only solution to the barren back syndrome: DEADLIFTS !

Forget about carving detail in. You just need plain solid bulk. Yes the excercises you perform for back now work it well.. but you need to slam them with massive compound excercises to mutate yourself !

BRING ON THE DEADLIFT !

DEADLIFTS are king. pick any pro who has an impressive back and look into his past history.. he'll have tales of deads with 5 and 6 plates a side for several reps.

Ronnie Coleman, Franco Columbo, even Arnie, Nasser, Flex... Ive watched videos of all of them DL'ing as part of their back workouts.

Next biggest compound move for back widening is of course Chins, which you already have.

And if you want a THICK lat that looks like armour plating, start bent over BB rows. DB rows and cable rows are good.. but i personally dont see the point of them unless youve done a lot of primary back thickness work already or need to carve in detail like before a competition.

Stick with bent over barbell rows. By the time your rowing your bodyweight for 10 reps, youll definitely have structure on your back.

Also alternate your deadlifts with rack deadlifts.

DONT ignore DL's, learn to love them and watch yourself mutate into a thick muscle bound creature !

train hard and safe,

V.V.

[deegee]

good to hear you are enjoying the workout, you will always improve well on the exs that you like.

[Big john]

thought id post a pic of me of what i used to look like back in march this year

me posing at a flabby 154.8 kgz

[Big john]

and here are some semi current ones

currently 126kgz

[jono]

awesome work big john :grin:

huge difference in the pics. keep it up!!

[Growth]

Holy Shit!!!! Thats an awesome transformation if ever i did see one. Nice work mate, you must have worked really hard to come so far. :clap:

[Big john]

thanks guys for the support. Hearing remarks like that just want me to keep pushin to the nxt lvl

[wilty]

dude those transformation pics are amazing when are we seeing you on stage? Keep up the lifts looks as though you have the recipe right to make even more gains.

[jono]

thanks guys for the support. Hearing remarks like that just want me to keep pushin to the nxt lvl

support and motivation is what the journal section is all about

[Big john]

dude those transformation pics are amazing when are we seeing you on stage? Keep up the lifts looks as though you have the recipe right to make even more gains.

lol maybe in afew yrs ill just keep trudgin along pounding the iron in the mean time my back and mid section still have ALOT of wrk to do

[wilty]

well dude keep doing what you are doing , will be good to see you get up on stage and show off the hard work

[Big john]

TODAYS WORKOUT

Chest/ shoulders

Flat BB BP

kgs

40*10

60*8

75*8

80*5 :twisted: RAWR PB :twisted:

really pushed it today on the bench

Decline DB BP

kgs

40*10

50*8

55*8

55*6:x

suffering abit in the declines atm still anit up to par with my inclines and flats but ill get there

Pec dec

kgs

42*10

48*8

54*8

60*6

Shoulders

seated press

kgs

30*10

35*8

40*8

40*6 :X nxt week those 45 is mine!

1arm DB reverse flyes

kgs

9*10

10*8

10*8

12*6

rear delt flyes

kgs

32*10

32*8

32*8

38*6

good gains here and there shoulders are comming along nicely gettin some nice shape in them. saw abit of seperation of the 3 delt heads in my right arm, prob due to a good pump

still wrking hard at the chest to eliminate the man bewbness ill be concentrating more on declines over the nxt couple weeks either that or rotate weekly between inc/dec/flats

[wilty]

looks like a great workout good work on the PB. Interesting to see no incline work, cant forget incline work bro . But thats just my thoughts . All in all looks like an awesome day in the gym for you.

:nod:

[Growth]

Nice workout man, just on the declines, are those numbers each db? If so very well done!!!!

I find that DBs are really arse to get into position on the decline bench :?

[Big john]

Nice workout man, just on the declines, are those numbers each db? If so very well done!!!!

I find that DBs are really arse to get into position on the decline bench :?

nah thats just the total weight ....thou i kinda wishing it was

as for gettin into position sometimes i feel im just gonna slip right on thru, but now i do all declines on the BP seat has them lil feet polls u can slip yr feet into to hook on

[Growth]

Thats still good weight there man! Keep at it, if declines become a problem them switch them out in favour of dips.

[wilty]

yeah dips rock i must admit i get more of a pump out of dip than decl. Re positioning i guess i am luck the decline bench at the gy i go to is just perfect really comfortable

[Big john]

TODAYS WORKOUT

Quads/hammys/abs

Squats

kgs

40*10

60*8

75*6

75*5

squats are weak as still since weinin myself of smith squats

alt leg extensions

kgs

38*10

42*8

48*8

54*6

leg press

kgs

2pps*10

3pps*8

4pps*8

hammys

SLDL

kgs

40*10

60*8

80*6

100*3 :X PB

i so need straps

SLGM

kgs

17.5*10

19.5*8

24.5*8

29.5*6

Abbs

decline crunches

15*4 sets

swiss ball crunches

20*4 sets

swiss ball side crunches

15*4 sets

for some reason i had tremendous probs with my right hammy today near the knee cap when i was doing goodmornins, think it might have something to do with when i fell over and landed funny at home afew weeks back,even tryin to extend the leg is abit of a mish

[jono]

dont worry about the weight on squats for now man. just make sure your form is good, and your making progress

[Big john]

just looked up a google search by the looks of things might have some probs with my Semitendinosus or semimembranosus muscles .If u ask me they sounds like bloody dinosaurs

[Big john]

TODAYS WORKOUT

bis/triz

bi's

seated Preachers

kgs

30*10

30*8

40*8

40*6

EZ bar curls

kgs

30*10

30*8

40*8

40*6

alt hammers

kgs

12*10

12*8

15*8

17.5*6:D

Tris

pushdowns

kg

42*10

48*8

54*8

full stack*6

Skull crushes

kg

30*10

30*8

30*8

40*6:D

kickbacks

kg

10*10

10*8

12*8

12*6

30 mins cardio

cals burned: 650

Man today would have to be one of the best arm wrkouts i have had in ages after todays session i am completly fried. solid gains all round had some good strength today.

also went and got me some flaxseed oil to try out

[jono]

looking strong, esp the skullcrushers

[Growth]

Wow nice arm workout mate.

Just out of curiosity, what brand flax seed oil did you get and how much did it cost.