Iron Mind

[Big john]

Chest/Bi's

5 mins treadmil/stretching

Bench press

60x7

80x5

90x4

100x3

110x2

120x1 :twisted: :twisted: PB

100x3

100x3

100x3

60x7

DB flyes

20x8

22.5x8

25x8

25x8

Pipiceps

BB curls

20x8

40x8

40x8

45x8

50x7 :twisted: :twisted: PB

10 mins foam rolling

Bench felt real good today everything seemed to gel really well, 120 was hard yaka touched chest thou. The drive back up was shakey but i got it up in the end.

after w/o i hit the foam roller for the 1st time....bloody things a work out in itself. mainly did it for my back and man it was punishing :pfft: but i feel bloody good now

[drizzt]

yea might go see the doc nxt week if i can. cant this week no moola, but dif feels like it is recovering. so i guess thats a good thing, time will tell

Fair enough mate :nod: Alls I'm saying is that mine felt good and recovered for a couple of months before it blew out completely, just would hate to see the same thing happen to you is all 8)

[tinytraps]

thanks brother!, hahah i think steak would take it out but id give him a good run for his money :wink: :pfft:

Id take you both :twisted:

Shot on the PB bro 3plates here we come!!

[enhanced]

nice work on the bench pb :clap:

[steak]

Good work again John :nod: you should keep making gains on the programme for a bit yet and when I go back to where you started it there has been some huge increases in numbers 8)

That said im about to send that email to ya :grin: comrade :grin:

[Big john]

Cheers team 8)

Back

5 mins bike/stetching

BB rows

60x7

60x7

80x5

90x4

100x2

100x3

90x3

90x3

90x4

60x7

machine pull ups wg

8x48

8x78

8x78

8x78

Double contraction PDs

118x8

131x8

131x8

abit tough alround today, nothin heavy thou still keepin the back safe and it seems to be ok might swap out BB rows for DB rows , just a personal preference

[steak]

volume brah :clap: doing any lower posterior work? might help....

[steak]

check ya inbox bro :wink:

[Big john]

thanks cheif 8)

Hams/abs

SLDL

60x7

60x7

80x5

80x5

80x5

80x5

60x7

GMs

40x8

40x8

40x8

40x8

lynin leg curls

54x8

54x8

54x8

elevated crunchs w/swisbal

3x15

cable woodchoops

3x8

bench crunches

10/15/13

good session today shorten the sets on sldl but upped the reps seem to really nail the lower back and hams which was good, and will prob add in GMs too to work on lower back.

gonna put abit more ab/core work as today was a good indicator that my core strength has gone down quite abit...a good core can only benefit my lifts i guess?

[startinfromscratch]

gonna put abit more ab/core work as today was a good indicator that my core strength has gone down quite abit...a good core can only benefit my lifts i guess?

this is so true bro! i am trying to do abs 2x per week, 1 weighted exes and 1 static/bodyweight stuff. i got mad doms from the bodyweight stuff, but none from the weighted. but imo, theres a HEAP of b.w exes that kill your core.

some might look a bit homo, but if it strengthens your core, all your compound shit will benefit! Teneka hyndman did a 15 minute ab sesh for me as a pt. the next 3 days i realised why she has such a mean pack of abs, as i was fucked

[Viking Power]

Good Training Big John

well done on the BB rows :clap: keep going hard mate, the more work you can do without a belt and wraps the better your core will become also IMO, keeping everything tight as poss while squatting, benching, deadlifting etc.

solid mate

VP

[Big john]

Shoulders/tris

DB seated shoulder presses

20x7

25x5

27.5x5

32.5x5 :twisted: pb

35x4 :twisted: pb

35x4

30x4

27.5x5

22.5x5

20x7

seated side laterals ss with rear flyes

12.5x8x3

Tris

CGBP

barx8

60x7

80x5

100x3

100x2

100x1

60x7

dips

BW-3x8

DB presses felt great and stayed strong, was alittle tricky heaving them up durin the heavy sets and spotter had some troubles too. it all worked out in the end thou, so no complaints,

CGBP was good hadnt been doin em in awhile was abit tough but good. also gave me more time to fiddle with my bench setup and workin on the arch 8)

[bar-belle]

Awesome effort there Big John especially on the PB's :clap:

[Growth]

Nice effort on the shoulder presses man, heavy stuff!

[startinfromscratch]

fucken deltzilla up in here..

hey, fyi - baby oil is banned at coast brah

[Big john]

Been off for about aweek crook.. good to finally get out and do a trainin at CBC with the back @ 100%, got to meet some of the Big Fellas dale,tonka,nick,wookie just inspiring just watchin those guys hit those weight, I got alot of Help from tonka and Pman on my squat form so thanks alot guys! keep on trucking!

did a round of sheiko today with steak and his training partner adam,

yea...its official......my fall from grace has begun :twisted:

[steak]

WELCOME TO THE DARK SIDE :pfft:

[tinytraps]

WTF?? what is this fall from grace....Your path to glory has only just begun brother!

Good to catch up with you again bro I was quite impressed with your form for such a tall fulla just a few lil technique issues and your numbers will come up so fast!

[startinfromscratch]

[Old Bull]

WELCOME TO THE DARK SIDE :pfft:

WELCOME TO THE DARK SIDE Big John

[Viking Power]

Been off for about aweek crook.. good to finally get out and do a trainin at CBC with the back @ 100%, got to meet some of the Big Fellas dale,tonka,nick,wookie just inspiring just watchin those guys hit those weight, I got alot of Help from tonka and Pman on my squat form so thanks alot guys! keep on trucking!

did a round of sheiko today with steak and his training partner adam,

yea...its official......my fall from grace has begun :twisted:

That's what its all about Big John, great to meet you today go hard brother if you are ever in new lynn area and want to train I'm there every Mon, wed and fri half 5 - 6pm stay strong see ya again mate.

VP

[Big john]

WTF?? what is this fall from grace....Your path to glory has only just begun brother!

Good to catch up with you again bro I was quite impressed with your form for such a tall fulla just a few lil technique issues and your numbers will come up so fast!

thanks bro, always great to have a yak with you bro and gettin pointers from you. back to the fundementals for squats for me but i know ill come out stronger/better form for it..will hit u up bro for a train down Otahuhu bro :twisted:

WELCOME TO THE DARK SIDE :pfft:

WELCOME TO THE DARK SIDE Big John

haha cheers OB :pfft:

Been off for about aweek crook.. good to finally get out and do a trainin at CBC with the back @ 100%, got to meet some of the Big Fellas dale,tonka,nick,wookie just inspiring just watchin those guys hit those weight, I got alot of Help from tonka and Pman on my squat form so thanks alot guys! keep on trucking!

did a round of sheiko today with steak and his training partner adam,

yea...its official......my fall from grace has begun :twisted:

That's what its all about Big John, great to meet you today go hard brother if you are ever in new lynn area and want to train I'm there every Mon, wed and fri half 5 - 6pm stay strong see ya again mate.

VP

yea id be hell keen on that bro! i work @ lynnmall sometimes so dif would be on the cards bro, i have afew gyms on my hit list to visit now

[Big john]

Chest and bis

10 mins stretching and foaming rolling

Bench press

60x7

80x5

90x4

100x3

105x2

110x1

112.5x1

110x1

100x3

60x7

incline flyes

17.5 for 4x8

seated DB hammers

17.5x8

20x8

20x8

20x8

20x8

10 mins warmdown and some more foam rolling

[Big john]

40 min walk tonight

[bar-belle]

40 min walk tonight

Wot...cardio :shock:

Hey Big John like your journal title