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Jonathan's training

jonathan

jonathan

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well, it has been a long time since I posted here due to some problems and timeshortage. But now I am back
 
jonathan

jonathan

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so I start by posting yesterdays training
30/6

bench press
warm up to 1x110kg

overhead push-ups (a la paul anderson)
3 sets

goodmornings
3X40
3X90
3X110
3X140 (30 kg chains)
3X130 (no chains)

pull ups
3X20 (warm up)
3X40
3X40
3X40
2X50

superset with push ups on medicine ball

well that was a fine workout after my exams. it was 32 degress so I was sweating like a horse.
 
jonathan

jonathan

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1/7/2009

squat
3x40
3x90
5x130
5x150
3x160
3x170
8x130
 
miamiracing

miamiracing

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glad to see you back in here man.. your squats look pretty damn good !
 
jonathan

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thx you guys, I appreciate it
 
jonathan

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2/7
squat
5X40
5X90
3X130
1X150
1X170

squat bottom position
1X90
3X130

1/4 squat
5X170
5X200
5X230

abs: circuit training

it was 30 degrees outside, so 40 degrees in the shack that is supposed to be my gym. I was pouring sweat, I think I lost 2 liters or something lol. anyway the squats of yesterdag caused me to do a lighter workout. I wanted to do 180 today.
 
El Freako

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Good squatting mate, although I'm not sure about the quarter squats...
 
miamiracing

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Good squatting mate, although I'm not sure about the quarter squats...

thats just what i thought. i don't think you will get any great improvements out of them. do atg and some 3/4 squats thats pretty much all you need bro.
 
jonathan

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it is a little experiment, I have read Paul andersons work and he suggests quarter squats to ad to your regular squat workout. I have never done them before but I thought it would be fun to ad them. I always squat parallel.
 

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El Freako

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Want to post this article on quarter squats?
 
jonathan

jonathan

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4 july workout

bench press light
3X90kg
3X90kg
3X90kg

shoulder work

deadlifts
2X3X130kg
1X150
1X150

pull ups
5X20
3X40
3X40
3X40
2X50

push ups on medicine ball
 
jonathan

jonathan

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6/7

squat
10x40
3x90
3x130
3x150
3x170
1x180
2x180
10x130

half squats (starting from bottom)
3x130
3x150
3x190
3x205

abs
circuit training
10 crunches (squeeze very hard)
10 leg raises plus 10 sec hold
side raises
medicine ball training

biceps
biceps curl plus reverse biceps curl superset
warm up
5x40 kg
5x40 kg
 
jonathan

jonathan

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thx 200 is a matter of time
 
jonathan

jonathan

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7/6
still a little bit tired and sore from yesterday

bench press
warm up
2x2x100

shoulder work

goodmornings
3x3x100
very light today, my lower back was pudding

pull ups
5x20
3x40
3x40

push ups on medicine ball

well that was the final workout before the surgery I have to undertake tomorrow. So I will be out of battle for a couple of days. I hope to report saturday.cheers
 
miamiracing

miamiracing

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squats look bad ass. what surgery do you have?
 
jonathan

jonathan

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I am back, I had to undertake surgery on my nose. I have difficulties with breathing due to the construction of my nose. So that problem is over. I hope to be back on monday, I still feel a little weak. cheers buddies
 
PrinceVegeta

PrinceVegeta

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Beterschap man, take it easy!
 
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