Growths Journal

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

48 x 10

122 x 6

122 x 5

122 x 4

BB Rows

120 x 10

135 x 8

155 x 4

DB Rows

57 x 12 =

57 x 12 =

57 x 12 =

BB Bicep Curls

60 x 6

62 x 5

65 x 3

DB Precher Curls

33 x 6

36 x 5

Well im really starting to feel the diet changes now. I didnt think such slight adjustments would make such a big difference. I was starving by the end of the workout, even though i had prepared enough. Im also back to waking up in the middle of the night starving The workout itself wasnt too bad. Lat pulldowns felt weaker on the first work set so i kept the weight the same and reps up. Rows were good, these felt pretty much normal, even got a PB For some reason DB rows really get the heart going for me, they were alright. Bicep exercises were about the same, i had planned to go higher before i got in the gym but i had to re-evaluate the situation and stick to slightly less weight. Im still going to try and lift like im bulking though.

[deegee]

That waking up in the middle of the night starving is the hardest thing for me fight!!

[Marcus]

Can you post up your diet Growth? Do you have a shake before bed?

[jono]

impressive stuff man.

why not eat @ middle of night ? throw in a quick meal. eg shake + blnded oats. hunger = bad. even while dieting

[deegee]

^^^^ Would be interested to see that diet too

[Varven]

Stick your diet up dude.

Oh yeah I always wake up in the middle of the night for water, so now when cutting I also have some whey in water to stop me from getting catabolic. Just a little bit though.. like 20g protein.

Jono oats in the middle of the night would defeat the purpose of cutting.. nothoing like carbs when you go to bed.. theyre evil if your trying to loose bf % .

In fact my last carbs are about 6 hours before bed on a cut.

[Growth]

Can you post up your diet Growth? Do you have a shake before bed?

Ill get it up once i have got down to cutting type calorie levels. At the moment im still on the way down from around 4000-5000cal, ive been comming down for about two weeks, dropped it considerabley this week.

Once it gets to the level where i start to see weight difference ill post it up then because once there it will only be fine tweeks.

No shake before bed at the moment, for now im just concentrating on getting the calories to around 2750, not really doing any major structure yet.

Id say once the calories are down a pre bed meal (probabley lite cottage cheese) will be a must.

impressive stuff man.

why not eat @ middle of night ? throw in a quick meal. eg shake + blnded oats. hunger = bad. even while dieting

Thanks mate. Ive never gotten round to eating in the middle of the night, i like to try and sleep through the whole night, i will be having a meal of some sort before bed in the near future though.

Would be interested to see that diet too

In a couple of weeks mate.

[Growth]

Oh yeah I always wake up in the middle of the night for water, so now when cutting I also have some whey in water to stop me from getting catabolic. Just a little bit though.. like 20g protein.

Yeah thats a good idea mate, just make sure its some kind of long acting protein, or swig some EFA to help slow it all up.

[jono]

i duno how u manage to sleep through the whole nite. get up at least once to take a piss and get some water down :grin:

[Growth]

i duno how u manage to sleep through the whole nite. get up at least once to take a piss and get some water down :grin:

ah, its the key to getting big mate :wink: or at least i hope it is :grin:

[jono]

i duno how u manage to sleep through the whole nite. get up at least once to take a piss and get some water down :grin:

ah, its the key to getting big mate :wink: or at least i hope it is :grin:

its been my routine since day 1 man. for years. i still grow all good

[Marcus]

I'd say you definitely need a pre-bed-slow-digesting-protein-meal :grin: in there man.

I don't sleep the whole night either. I usually get up twice to have a whizz.

[Growth]

Todays Workout

Swiss Ball Crunches

15 x 12

15 x 12

15 x 12

15 x 12

15 x 12

15 x 12

Leg Lifts

12

12

12

12

Forearm Curls

32 x 12

32 x 12

32 x 12

Calf Press

5pps x 12

5pps x 12

5pps x 12

5pps x 12

Standing Calf Raises Machine

100 x 20

100 x 20

100 x 20

100 x 20

Seated Calf Raises

Stack x 12

Stack x 12

Stack x 12

20 Minutes Cardio.

Well usually i would have a rest day today but i thought i might as well get to the gym and do some ab work, they never get any direct exercise. I also threw in some wrist curls. I decided to do my calf training today and leave tommorow for a full on leg day. Tried some different exercises today. Calf press felt quite arkward, my hamstring flexibility is crap so i could fell them the whole time, it definitely does hit the calfs the same as bb calf raises. I also did machine calf raises instead of bb ones just to give my back a break. I think it was good for the calves to get a change, and yeah, now i can concentrate on the leg tommorow, hoping to do quite a few sets of front squats, see how much i can lift.

[jono]

Todays Workout

Swiss Ball Crunches

15 x 12

15 x 12

15 x 12

15 x 12

15 x 12

15 x 12

Leg Lifts

12

12

12

12

Forearm Curls

32 x 12

32 x 12

32 x 12

Calf Press

5pps x 12

5pps x 12

5pps x 12

5pps x 12

Standing Calf Raises Machine

100 x 20

100 x 20

100 x 20

100 x 20

Seated Calf Raises

Stack x 12

Stack x 12

Stack x 12

20 Minutes Cardio.

Well usually i would have a rest day today but i thought i might as well get to the gym and do some ab work, they never get any direct exercise. I also threw in some wrist curls. I decided to do my calf training today and leave tommorow for a full on leg day. Tried some different exercises today. Calf press felt quite arkward, my hamstring flexibility is crap so i could fell them the whole time, it definitely does hit the calfs the same as bb calf raises. I also did machine calf raises instead of bb ones just to give my back a break. I think it was good for the calves to get a change, and yeah, now i can concentrate on the leg tommorow, hoping to do quite a few sets of front squats, see how much i can lift.

work on flexiblity in ALL areas of the body man. much better chances of staying injury free

[deegee]

Interesting to see some higher rep exs there. what was the 20 mins of cardio? did you get on the treadmill? I hate those things!!

[Growth]

Interesting to see some higher rep exs there. what was the 20 mins of cardio? did you get on the treadmill? I hate those things!!

Yeah i tend to go for slightly higher reps on abs, forearms, calfs and traps, it was nothing to do with the fact im cutting. It was just some light cycling, i wouldnt get on a treadmill, knowing me i would have pulled something before tomorrows leg workout.

[sponge]

interesting that you train your forearms. it's something that has always bothered me.. to train them [directly] or not to train them. have you seen any results from direct training?

[Growth]

interesting that you train your forearms. it's something that has always bothered me.. to train them [directly] or not to train them. have you seen any results from direct training?

Yeah i tend only to get results from direct training. Its probablet due to the fact that i like using straps when deadlifting, shruging etc. Its just how my own bodt reacts i guess, everyone is different.

I havent trained them directly in ages though, today was kind of a fill in day, i dont usually train wednesdays.

[Simo]

so thats why mind aint growing, :pfft:

Looks like a good fill in day man.

[Marcus]

I use straps all the time for deadlifts & mine still grow. I suprised that the heavy weights you are using aren't working your forearms as well.

[jono]

i use straps all the time and mine grow too

[Growth]

They look pretty small lol.

[Growth]

Todays Workout

Front Squats

60 x 8

60 x 8

70 x 8

70 x 8

80 x 6

80 x 6

20 Rep Squats

70 x 20

80 x 20

90 x 20 =

SLDL Superset Lying Leg Curls

100 x 10 SS 36 x 8

125 x 8 SS 36 x 8

150 x 4 SS 36 x 8

Well it doesnt look much but todays leg workout was a killer, i dont know if its because my diet has changed of what but everything felt a lot heaver. Started with front squats, ass to the ground, they felt really good, i think ill stick with them for a while. Jono, you must have killer strong legs to rep out 120, i could probabley have gone a bit higher but not that high! I was dead after just the 6 sets but on to 20 reppers it was. They were okay, i didnt try to break pb, just stuck with the same as last week. SLDL's were up, i think the combo with LLC is really good, ill be looking to raise the curl weight in the comming weeks just for more punishment.

Doesnt look like a big workout, 16 sets i guess isnt too bad though.

[Ash]

150 for SLDLs is pretty impressive.

[jono]

Todays Workout

Front Squats

60 x 8

60 x 8

70 x 8

70 x 8

80 x 6

80 x 6

20 Rep Squats

70 x 20

80 x 20

90 x 20 =

SLDL Superset Lying Leg Curls

100 x 10 SS 36 x 8

125 x 8 SS 36 x 8

150 x 4 SS 36 x 8

Well it doesnt look much but todays leg workout was a killer, i dont know if its because my diet has changed of what but everything felt a lot heaver. Started with front squats, ass to the ground, they felt really good, i think ill stick with them for a while. Jono, you must have killer strong legs to rep out 120, i could probabley have gone a bit higher but not that high! I was dead after just the 6 sets but on to 20 reppers it was. They were okay, i didnt try to break pb, just stuck with the same as last week. SLDL's were up, i think the combo with LLC is really good, ill be looking to raise the curl weight in the comming weeks just for more punishment.

Doesnt look like a big workout, 16 sets i guess isnt too bad though.

good to see your front squats getting up there man. great work!!!!!!

also i agree 150 sldl is huge. i would never go that high on those eh.. risk of hamstring tear etc.

anyway looking good