Growths Journal

[Growth]

Todays Workout

Arnold Press

13 x 12

18 x 10

23 x 8

28 x 8

31 x 8

36 x 6 =

Seated Military Press

70 x 10

80 x 6

85 x 3

Upright BB Rows

70 x 8

80 x 8

80 x 6

Front Raises

31 x 8

33 x 8 =

Lateral Raises

31 x 8

33 x 8 =

BB Shrugs

120 x 20

160 x 16

200 x 8

220 x 8

More Lateral Raises (Burn Set)

18 x 10 DS 13 x 10 DS 8 x 10

Had a really good workout today. Started off with a few warm up sets for arnolds, really warming into the work sets for once instead of doing a single low weight set and jumping straight to the heavy stuff. Ended up getting 6 reps out of 36 which turned out to be on par with my pb for that exercise :grin: Military press was up from last weeks weight which was good. Upright rows were pretty solid, total up from last week. Fronts and laterals were both up, back to pb. Then i got to shrugs, these were really good, up 20 kilos on last weeks effort. I looked back in my journal to find pb is 230 x 4, so im not far off, if i had remembered it at the time i would have gone for it because 220 felt very light.

So then it was the end of the workout and i just wanted to keep going but i had been there for a while so i did a quick set of laterals just to finish them off, drop setting for 3 different weights.

So yeah lots of energy again today. Last few workouts have been really good like that. Also noticing slight muscle loss, havent tried the scales yet (mondays) but im starting to see a bit more seperation in the delts, and the top four abs have popped out of nowhere, still got a bit of a spare tyre further down though. Im really pleased with how things are going. :grin:

[jono]

glad your happy with your progress man. you must have the biggest delts ever to be able to do laterals with 33kg

[Ash]

Front Raises

31 x 8

33 x 8 =

Lateral Raises

31 x 8

33 x 8 =

Those are some big weights being thrown around :shock:

I don't think I've seen anyone besides a professional strongman move that kind of weight for laterals. Nice!

[Growth]

glad your happy with your progress man. you must have the biggest delts ever to be able to do laterals with 33kg

I don't think I've seen anyone besides a professional strongman move that kind of weight for laterals. Nice!

Its not two at a time, just one, standing. Its not that hard and my form is still pretty good, i would say even if i stood against a wall i could still do the same weight.

[jono]

glad your happy with your progress man. you must have the biggest delts ever to be able to do laterals with 33kg

I don't think I've seen anyone besides a professional strongman move that kind of weight for laterals. Nice!

Its not two at a time, just one, standing. Its not that hard and my form is still pretty good, i would say even if i stood against a wall i could still do the same weight.

thats crazy man. :grin: freak! :shock: :grin:

[Growth]

It would good if there was a way to measure deltoid size increase, like with upper arms, you just loop the tape around and you can see the change. With delts is there a similar way? Does wrapping a tape measure around your shoulders in the same way as chest is measured acurate?

[sponge]

It would good if there was a way to measure deltoid size increase, like with upper arms, you just loop the tape around and you can see the change. With delts is there a similar way? Does wrapping a tape measure around your shoulders in the same way as chest is measured acurate?

yes.

[jono]

It would good if there was a way to measure deltoid size increase, like with upper arms, you just loop the tape around and you can see the change. With delts is there a similar way? Does wrapping a tape measure around your shoulders in the same way as chest is measured acurate?

it would be a way to judge progress, but not delt size... considering bone structure would play a big role in the actual measurement.

i would just take pics, even if you dont post them. take them for reference youself. this is the best way to judge any progress

[Growth]

i would just take pics, even if you dont post them. take them for reference youself. this is the best way to judge any progress

Yeah, i just like anaytical methods more. :grin:

Oh and thanks for that sponge.

[deegee]

Why do you do lateral raises one at a time? If you were to do both at the same time what would be tyhe difference in weight you would move.

form in lateral raises always interests me, of all the excercises I see at the gym believe it or not, this is the one I see done with the most variation.

some people standing lean forward and really bend thier elbows and give a shrug sort of movement and lift the weight just to chest height.

[Varven]

Nice going on all the workouts dude... bet you have awesome cannonball like delts !!

HAHA your laterals use 3kg more weight than my db shoulder press... it amuses me greatly :pfft:

[Growth]

Why do you do lateral raises one at a time? If you were to do both at the same time what would be tyhe difference in weight you would move.

form in lateral raises always interests me, of all the excercises I see at the gym believe it or not, this is the one I see done with the most variation.

some people standing lean forward and really bend thier elbows and give a shrug sort of movement and lift the weight just to chest height.

It requires less energy to shift one at a time than two. Plus my flexibility sucks, lifting two at once doesnt give me the same ROM for some reason, also when i do two at once i tend to lean forward a little and then lean back when i left them. For me one at a time provides better form, its still not perfect though, dont get me wrong.

I dont go much past parallel to the floor, i read somewhere that once the arm passes above the shoulder then the trap comes into play more than the deltoid. I see some people going about 45 degrees about parallel.

[Growth]

Nice going on all the workouts dude... bet you have awesome cannonball like delts !!

HAHA your laterals use 3kg more weight than my db shoulder press... it amuses me greatly :pfft:

lol, im working on it :grin: As you can tell from my workouts i love shoulders, just look at the sets, i did around 13 sets for shoulders compared with 6 for chest :shock: My shoulders love high volume though, if i sell them short with only 6 sets they dont seem to grow as well.

Hmmm, maybe i need another chest exercise in there...

[jono]

Nice going on all the workouts dude... bet you have awesome cannonball like delts !!

HAHA your laterals use 3kg more weight than my db shoulder press... it amuses me greatly :pfft:

lol, im working on it :grin: As you can tell from my workouts i love shoulders, just look at the sets, i did around 13 sets for shoulders compared with 6 for chest :shock: My shoulders love high volume though, if i sell them short with only 6 sets they dont seem to grow as well.

Hmmm, maybe i need another chest exercise in there...

.... dun dun dun weighted DIPS!!!!! they are one of the best ex for upper body man

eidt: remember lean forward, flaw elbows to hit the work the chest more. if you stay straight up with elbows in it iwll work tris much harder than chest

[Growth]

.... dun dun dun weighted DIPS!!!!! they are one of the best ex for upper body man

eidt: remember lean forward, flaw elbows to hit the work the chest more. if you stay straight up with elbows in it iwll work tris much harder than chest

ahhhh, thats the one ive been forgeting, lol. I wish i was rich i could buy a proper dip belt, using a bit of rope sucks!!! Stupid gym :x

[deegee]

Dips for me are the best chest ex there is

[jono]

.... dun dun dun weighted DIPS!!!!! they are one of the best ex for upper body man

eidt: remember lean forward, flaw elbows to hit the work the chest more. if you stay straight up with elbows in it iwll work tris much harder than chest

ahhhh, thats the one ive been forgeting, lol. I wish i was rich i could buy a proper dip belt, using a bit of rope sucks!!! Stupid gym :x

how about wraping a towel around the bit of rope that digs in so it no longer digs in.

[deegee]

How much is a dip belt anyway surley not too much?

[Growth]

Todays Workout

Incline bench

60 x 8

60 x 8

100 x 6

110 x 6

120 x 2

Flat DB Press

47 x 6

52 x 6

57 x 2 =

Decline Bench

120 x 6

120 x 6

120 x 6

Skull Crushers

50 x 6

55 x 6

60 x 4

CG Bench

100 x 4

105 x 4

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

61 x 5

65 x 3

Really good workout today. I started off really slow this time, did some light lateral raises etc to get the shoulders warmed up. I purposely kept reps low today, not going to failure because i was going to do a higher volume workout and also try to push really hard on the last set. Managed to get back to 120 on the incline, hopefully i can get some more reps out of it next week, im 5 kilos off pb at the moment. Went to do DB's today and there was no problem like last time, again i stopped at 6 reps for the first two so that i could attempt the 57's again. After those two exercises i did some light decline work ( i was going to do dips but forgot my rope ) I have to say i wont be doing them again, i didnt really feel much working and it was a real pain in the arse to unrack it without a spotter, it gave me a bit of pain under the armpit every time. Tricep work was really strong, got pb on skulls and pushdowns. CG was up but i got that same collar bone / trap pain that i got last week so i only did two sets.

Weight is also down another kilo to 93. Im really happy with how the dieting is going, i seem to be seeing more muscle seperation everyday. Hopefully if i can maintain my strength and muscle mass i wont look to bad in a couple of months :grin:

[Ash]

Weight is also down another kilo to 93. Im really happy with how the dieting is going, i seem to be seeing more muscle seperation everyday. Hopefully if i can maintain my strength and muscle mass i wont look to bad in a couple of months :grin:

Sounds like it's going well. How much weight are you losing per week?

[Simo]

its awesome to see you are still pushing hard weight and making gains and yet dropping the weight and seeing the muscle come though, good stuff

[jono]

good to see some red in there. also good to hear the cut is going all good

[sponge]

seems like you're increasing with the weights all the time, good job

[Growth]

Sounds like it's going well. How much weight are you losing per week?

Yeah its going pretty much as i hoped it would. Ive only 'officially' been cutting for two weeks, but both weeks ive dropped a kilo. My calories are at a good point now, i hope to maintain the 1 kilo a week drop, i dont want to lose more than that.

its awesome to see you are still pushing hard weight and making gains and yet dropping the weight and seeing the muscle come though, good stuff

Thanks mate. Yeah i usually try to trick my mind into thinking im still bulking :grin: I still try to push the limits, the only real alteration is in the diet.

good to see some red in there. also good to hear the cut is going all good

Thanks mate.

seems like you're increasing with the weights all the time, good job

Thanks mate, thats the plan :grin:

[deegee]

Looking good there work weights up while body weight coming down. How low will you go down to in your body weight though. Do you have a dont want to go below number?