jono99's BodySpace - Bodybuilding.com

real name

Jon

age

gender

Male

location

gym

The Gym Ipswich

occupation

cleaner

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Overall Goal

///

Gain Muscle

back to the gym 2day, had a good workout time to but on some mass :)

Progress & Goals

BEFORE

Jul 8, 2012

CURRENT

Aug 19, 2012

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-- Lbs.

LEAN BODY MASS

-- Lbs.

BODY FAT

CURRENT WEIGHT

184.5

Lbs.

May 1, 2013

CURRENT BODY FAT

PROGRESS HISTORY

Lbs.

2008-06-20,2008-12-08,2009-03-06,2009-08-16,2009-12-29,2010-11-08,2011-02-14,2011-02-18,2011-02-25,2011-03-04,2011-03-14,2011-04-01,2011-04-20,2011-05-04,2011-05-07,2011-05-14,2011-05-21,2011-05-28,2011-06-11,2011-06-18,2011-06-22,2011-07-01,2011-07-09,2011-07-11,2011-07-15,2011-07-18,2011-07-23,2011-07-30,2011-08-05,2011-08-12,2011-08-26,2011-09-02,2011-09-09,2011-09-23,2011-10-16,2011-10-24,2011-10-31,2011-11-13,2012-01-01,2012-01-08,2012-01-16,2012-02-05,2012-02-12,2012-03-04,2012-03-11,2012-03-26,2012-04-01,2012-04-09,2012-04-16,2012-04-23,2012-05-10,2012-05-13,2012-05-19,2012-06-06,2012-06-10,2012-06-23,2012-07-08,2012-08-19,2012-11-10,2013-01-03,2013-03-01,2013-03-26,2013-04-22,2013-05-01

171.6,172.2,178,171.6,169.4,160.6,164.8,163.2,166.1,166.1,166.5,166.1,162.6,161.5,159.5,157.5,156.6,158.6,154.7,154.7,153.6,151.6,150.7,149.6,151.6,153.6,152.5,156.6,157.5,164.6,170.5,170.5,171.6,173.6,173.6,172.5,173.6,174.5,177.5,174.5,173.6,170.5,168.5,170.5,168.5,163.5,161.5,159.5,158.6,157.5,157.5,159.5,161.5,162.6,163.5,164.6,166.5,170.5,178.2,186.6,193.4,192.5,187.4,184.6

Lbs.

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LATEST MEASUREMENTS

Arms
13"
Jun 20, 2008
Chest
32"
Jun 20, 2008
Waist
32"
Feb 2, 2008
Thighs

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Programs

My Workout Philosophy View My Full Workout Program

reg parks 5x5 training program

here my new work out to get some side as i have look around on the internet for a week

Reg Park's Three Phase 5x5 Program

Phase One

45-degree back extension 3x10

Back squat 5x5

Bench press 5x5

Deadlift 5x5

Rest 3-5 minutes between the last 3 sets of each exercise.

Train three days per week for three months.

Phase Two for Bodybuilders*

45-degree back extension

3-4x10 Front squat

5x5 Back squat

5x5 Bench press

5x5 Standing barbell shoulder press

5x5 High pull 5x5

Deadlift 5x5

Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

Phase Three for Bodybuilders

45-degree back extension 4x10

Front squat 5x5

Back squat 5x5

Standing barbell shoulder press 5x5

Bench press 5x5

Bent-over barbell row 5x5

Deadlift 5x3

Behind-the-neck press or one-arm dumbbell press 5x5

Barbell curl 5x5

Lying triceps extension 5x8

Standing barbell calf raise 5x25

Rest 2 minutes between sets.

Train three days per week for three months.

My Nutrition Program View My Full Nutrition Program

jono99 has not added any program information.

Encourage him to write about his program.

My Supplement Program View My Full Supplement Program

jono99 has not added any program information.

Encourage him to write about his program.

My Motivation Program View My Full Motivation Program

My Motivation Program

when i strain my knee ligments in december 2010, and got back to the gym in january 2011, i have achived alot in 6 months of training, and thats what keep me going to be better then i was before.

What jono99 Is Up To

jono99 updated his weight from 187.4 Lbs. to 184.6 Lbs., a 2.9 Lb. loss in 9 days.

184.6 Lbs.

May 1, 2013 | Like

jono99 updated his weight from 192.5 Lbs. to 187.4 Lbs., a 5.1 Lb. loss in 27 days.

187.4 Lbs.

Apr 22, 2013 | Like

jono99 updated his weight from 193.4 Lbs. to 192.5 Lbs., a 0.9 Lb. loss in 25 days.

192.5 Lbs.

Mar 26, 2013 | Like

jono99 is now friends with cold_steel12.

Mar 11, 2013

jono99 updated his weight from 186.6 Lbs. to 193.4 Lbs., a 6.8 Lb. gain in 57 days.

193.4 Lbs.

Mar 1, 2013 | Like

jono99 is now friends with NogoaEIN.

Feb 28, 2013

jono99 joined the Hell Raiser Training BodyGroup.

Reason I joined this BodyGroup: wanna get huge!!!! Members: 47

Jan 8, 2013

jono99 updated his weight from 178.2 Lbs. to 186.6 Lbs., a 8.4 Lb. gain in 54 days.

186.6 Lbs.

Jan 3, 2013 | Like

jono99 is now friends with almightytez and nolimit559.

Dec 27, 2012

jono99 is now friends with nishaj1020.

Dec 11, 2012

jono99 is now friends with AKPisMe, tbeastmode2 and 5 others.

Dec 6, 2012

jono99 is now friends with zane11 and SeanJamies88.

Dec 1, 2012

jono99 is now friends with zooneed84 and ghostrider12.

Nov 23, 2012

jono99 is now friends with ealionhandley.

Nov 12, 2012

jono99 updated his weight from 170.5 Lbs. to 178.2 Lbs., a 7.7 Lb. gain in 83 days.

178.2 Lbs.

Nov 10, 2012 | Like

About Me

personal website:

personal
INFO

About Me:

real name: Jon hometown: ipswichGB age: 24 sex: Male occupation: cleaner

primary gym: The Gym Ipswich high school: college: when I started: May 2006 bodyspace member since: Feb 2, 2008

my
FAVORITES

contest
HISTORY

lifting
STATS

members
INSPIRED

Visitor Comments

Leave a Comment

Meg127 Thanks for your friend request. Some great work going on in your corner! Nov 2, 2012 8:58pm

pchapagan Thanks! Yeah I need all the help I can get! Sep 4, 2012 7:54am

pchapagan Things are coming along here just trying to lay a good foundation to build on and sculpt from. I know this is a process, but I want results and am really excited when I see them. You look amazing. I hope to get as cut as you are someday. Sep 2, 2012 7:38am

zbert picked your eating back up eh? how are things going? Jun 10, 2012 7:53pm

littlesamurai Solid. Jun 10, 2012 2:52am

zbert your getting close to the comp now jon. Keep going strong. Or was your comp this past weekend? May 20, 2012 4:56pm

zbert quality progress jon Apr 27, 2012 7:22pm

zbert man, i thought you have been on diet already. ok, then you have some ground to make up man. Mar 6, 2012 9:30pm

zbert how much cardio are you doing? i would step your diet up so the last two months are not painful. Mar 4, 2012 7:02am

zbert sup jon, sure no worries man. I would say your arms are one of your weaker parts considering they are so long. I would just keep hitting them hard and keep going strong with your diet and training. What does your diet look like macro wise now? Feb 13, 2012 3:31pm

zbert 27 may that is a good amount of time to make some solid changes in your physique jon. Sounds good brutha. How did the week treat you Feb 11, 2012 8:32am

zbert looking alot better jon, good work. Good to see you cleaned up and now you can really start to see your progress. When did you say your comp was? I will shoot you an email man and we can go over some of your stuff. keep hitting it hard Feb 3, 2012 8:04am

balanc Doing great here man!!! Keep hittin it hard! Jan 31, 2012 12:22pm

balanc woohoo! man, progress pics show, well, PROGRESS!! Congrats! Jan 24, 2012 9:46am

nishaj1020 hey, its been good. this is my second day back on.... i really fell off bad over the summer and never really got back on track...how urs training Jan 3, 2012 10:18pm

RUFFLICTION Its going pretty well so far.. u can check my progress picture. Nov 12, 2011 12:46pm

RUFFLICTION yup the hardcore series of kris gethin. Nov 11, 2011 11:04am

RUFFLICTION Going great! can't wait to upload my new progress pics! This 12 weeks transformation is amazing! Nov 1, 2011 7:19am

RUFFLICTION GoodJob Buddy! Keep it up. Oct 31, 2011 6:05am

eurozn Training's going well I've seen some significant gains lately and feeling good about them but still a long ways to go towards goals. Right now I'm focusing on delts/lates and getting my core in shape. Oct 27, 2011 7:44am

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Followers

Friends

BODYGROUPS

INSPIRED BY

Progress & Goals

PROGRESS HISTORY

LATEST MEASUREMENTS

Programs

My Workout Philosophy View My Full Workout Program

reg parks 5x5 training program

My Nutrition Program View My Full Nutrition Program

My Supplement Program View My Full Supplement Program

My Motivation Program View My Full Motivation Program

My Motivation Program

What jono99 Is Up To

About Me

Visitor Comments