jonno's log

Discussion in 'Training Logs' started by jonno, Oct 1, 2008.

Thread Status:
Not open for further replies.
  1. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    figure i should start a log. currently dieting... around 195lbs right now.

    yesterday:

    Arms:

    CG Bench Press:
    95x15
    135x12
    165x7
    175x5
    185x3
    185x3 ----> drop set
    135x7
    95x7

    OH Tri Extensions:
    70x20
    80x15
    80x15

    Pushdowns:
    90x20

    Tate Press:
    25x13

    Rope Hammer Curls:
    70x20
    80x15
    80x15

    DB Preacher Curls:
    20x20
    25x15
    25x15

    BB Curl:
    55x15 ---> dropset
    45x12
     
    Last edited: Nov 11, 2008
  2. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    legs tonight
     
  3. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

    Joined:
    Dec 14, 2003
    Messages:
    17,967
    Likes Received:
    15
    Location:
    On the Water, Ma
    Get it dunny, wat
     
  4. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    sox tonight brah
     
  5. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

    Joined:
    Dec 14, 2003
    Messages:
    17,967
    Likes Received:
    15
    Location:
    On the Water, Ma
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
  7. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
  8. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    The penisraptor is our forum mascot. :bowdown:
     
  9. JeremyD

    JeremyD New Member

    Joined:
    Oct 3, 2004
    Messages:
    5,488
    Likes Received:
    1
    NIGGAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAa
     
  10. evolude

    evolude OT Supporter

    Joined:
    Feb 10, 2004
    Messages:
    19,005
    Likes Received:
    6
    Are you asking for the mascot to be placed in your log too?
     
  11. JeremyD

    JeremyD New Member

    Joined:
    Oct 3, 2004
    Messages:
    5,488
    Likes Received:
    1
    I'm still amazed it hasn't even been posted in there once. I feel left out :wtc:
     
  12. jonno

    jonno New Member

    Joined:
    Jun 3, 2003
    Messages:
    63,823
    Likes Received:
    2
    Location:
    fort sam
    Legs:

    Oly Squats:
    135x10
    185x5
    185x5
    185x4

    Front Squats:
    135x8
    135x7
    135x6

    BB Lunges superset with back squats:
    95x6?? ---> squat to death
    95x6 ----> squat to death

    SLDL:
    155x15
    155x12

    15 minutes arc trainer

    squat blows. havnt back squatted in probably over a year. have just done front squats. probably a mistake although i feel like my legs are fine in size.. they're weak. my PR on front squats is 195x2 a2g and i just had trouble with 185x5 a2g on back squats.. fail
     
  13. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    I did front squats exclusively for about 8 months and I think it was pretty dumb. My 3RM went up from like 155 to 205 though so I made some progress for sure.

    variety is definitely good though I'm switching up my main lower body exercise every 2-3 weeks right now and i'm gonna see if my DL and squat go up from the variety.
     
  14. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    You guys, do 1 leg squat variations and your glutes will want to kill you, I'm telling you. :bowdown:
     
  15. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    how deep do you go on those jmezz?


    IBballsdeep
     
  16. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    I've done 1 leg split squats on the smith and with a bb, and I feel like I got a better workout from the smith machine only because my balance is fucked when doing bb.

    Ultimately I need to do more bb work because of what's said about squatting with the smith.

    But to answer your question, I go until my knee is just about to hit the floor and at this point the top of my leg is parallel with the floor.
     
  17. RG

    RG New Member

    Joined:
    May 4, 2003
    Messages:
    28,233
    Likes Received:
    0
    Location:
    Connecticut
    lets do walking lunges together around the whole gym at the same time :bowdown:
     
  18. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    Fuck yeah we can hold hands and shit. :bowdown:
     
  19. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    oh you're talking about split squats. those technically aren't single-leg exercises cause you use the rear leg to stabilize. I agree though, they're totally baller. I don't feel them much in my glutes personally, more in my quads, but that's because my quads are my weak link.

    My current routine basically has this for the max effort leg day:

    squat or deadlift variation - work up to 3-5RM
    split squat or lunge variation - 3-4 sets of 8-12
    posterior chain exercise (i like RDLs) - 3-4 sets of 8-12
    high rep ab circuit (3-4 exercises no rest between, 2-3 sets)


    then the "dynamic" leg day looks like this:

    jumping exercise (plyometrics)
    3 sets split squat or lunge with front foot elevated (more ROM) - 3 sets 8-12
    posterior chain exercise - 3 sets 8-12
    weighted ab exercise - 3 sets 10-15

    I think any growth I get from my legs will be from the split-leg training since the squats and deads are so heavy. I think if you can't do split squats with a BB you should try DB's... that's how I do it just because it's nice to feel a burn in my traps. I have trouble stabilizing on my right leg in particular, but I've gotten used to it now. Always start with your weaker and less coordinated leg.


    sorry jonno your log officially got skeletor'd/jmezz'd
     
    Last edited: Oct 2, 2008
  20. RG

    RG New Member

    Joined:
    May 4, 2003
    Messages:
    28,233
    Likes Received:
    0
    Location:
    Connecticut
    we can lunge straight out the door to our cars and steal the dumbbells :bowdown:
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    :bowrofl:

    That's straight, I want a pair of dumbbells to keep in my car before I go to parties anyway. :bowdown:
     
  22. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    You do bb split squats? Have you tried the 1 leg variation?
     
  23. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    lol i edited out to avoid cluttering jonno's log. too late!


    yeah I do BB split squats some of the time. I prefer DB's though, it feels little more comfortable even though in actuality I think it makes it even harder to balance. It was hard at first now i don't struggle too much with it.
     
  24. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

    Joined:
    Nov 26, 2004
    Messages:
    11,134
    Likes Received:
    8
    Who cares if it gets cluttered, that's what this log section is all about.

    Plus, even if jonno tries to lite is up we always have the browning method to fall back on and he'll lose everytime. :bowrofl:

    :love: jonno
     
  25. mandrew

    mandrew New Member

    Joined:
    Aug 25, 2008
    Messages:
    5,233
    Likes Received:
    0
    Location:
    S.F.
    :rofl: poor fella :hug:
     
Thread Status:
Not open for further replies.

Share This Page