Growths Journal

[Varven]

Hey dude.. whats the diet looking like ? 2kg a month is a good target eh ?

[Growth]

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?

Cheers. Im not sure how low i will go. Since i dont actually know what my current BF is, there isnt much point thinking about that at the moment. Ill probabley just judge how low i go on mirror looks.

[Growth]

Hey dude.. whats the diet looking like ? 2kg a month is a good target eh ?

Its looking good mate, around 2750-3000 calories at the moment per day. Still looking to drop it further but ill wait till the the falling weight starts to taper off before i adjust again.

2kgs is a good amount if your doing a long term bulk i guess. Currently im aiming for 4kgs a month. I dont want to be cutting for too long, just look good for summer and then straight back into the bulking.

[Varven]

btw what the carbohydrate: protein: fat ratio ?

Im right now at about a :30:50:30 ratio roughly.

[Growth]

btw what the carbohydrate: protein: fat ratio ?

Im right now at about a :30:50:30 ratio roughly.

At the moment it is looking a bit odd, around, 70:13:17, P:C:F, im looking to increase fat but i dont want to sacrifice protein, and i have very few carbs as it is...

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

48 x 10

125 x 6

130 x 4

135 x 3

BB Rows

120 x 10

135 x 8

155 x 6

Weighted Wide Grip Chins

10 x 6

20 x 6

25 x 4

BB Bicep Curls

60 x 6

65 x 5

70 x 2

DB Preacher Curls

33 x 6

36 x 5

38 x 4 =

Hammer Curls (Burn Sets)

13 x 20

13 x 20

Another good workout today. Its so damn cold these days that it takes almost half the workout to really heat up, i should really do more warmups and stretches. Started with pulldowns, they felt pretty light so i decided to go for pb. BB rows were also good, another rep to the pb there. Decided to go back to some kind of chinup, i just have to bite the bullet that my thin rope digs in, it didnt feel too bad today though, i might look around for a thicker rope. Anyway, although it was the first time back doing these for ages they felt extremely light, i though id have to work my way back to 20 kilos (previous pb) but 10 was so light i went straight for 20, got that with ease so added another 5 kilos and knocked out 4 reps for a new pb :grin: . Biceps were fairly strong too, a bit depleated from the increase in back work. Cracked my old pb (67 x 2) getting 70 for 2 solid reps, lol, doesnt seem like many reps but often i find i just need to break into a higher weight with low reps and the reps will come latter. By the time i got to preachers i was pretty tired, threw in an extra set anyway, couldnt beat last weeks pb but managed to still get the same, good considering the increase in volume. And finally just a couple of burn sets to keep the biceps pumped till i got some food into them lol :grin:

[jono]

great work man. looks like ur kicking ass and taking names :grin: 70kg bb curl.. lol fark

[deegee]

great work man. looks like ur kicking ass and taking names :grin: 70kg bb curl.. lol fark

70! I am at a loss for words, I dont think I will ever be doing 70!

[Varven]

Im on 30kg for curls and dead keen to get to 40kg as a personal goal. Then I log on and hear about 70kg curls.. darn now i gotta a new goal

good back work out dude... why dont u buy a belt of one of the internet sites cheap man ? .. that bloody piece of rope frustrates me with the amount of agony it sounds like its giving you lol

[Growth]

great work man. looks like ur kicking ass and taking names :grin: 70kg bb curl.. lol fark

Thanks mate, just trying to improve week by week.

70! I am at a loss for words, I dont think I will ever be doing 70!

Just keep upping the weight a little at a time, the 1.25 kilo slithers are my favourite weight in the whole gym :grin: Youll get there in no time.

[Growth]

good back work out dude... why dont u buy a belt of one of the internet sites cheap man ? .. that bloody piece of rope frustrates me with the amount of agony it sounds like its giving you lol

Got any links?

[Growth]

Todays Workout

Cardio

20 minutes cycling

Swiss Ball Crunches

BW x 12

BW x 12

BW x 12

30 x 12

30 x 12

30 x 12

Leg Lifts

12

12

12

Standing Calf Raises

Stack x 20

Stack x 20

Stack x 20

Stack x 20

Seated Calf Raises

Stack x 12

Stack x 12

Stack x 12

Stack x 12

Just the norm today, the usual fill in day workout, light cardio, some abs and calf work.

[Growth]

Todays Workout

Front Squats

60 x 10

70 x 10

80 x 8

90 x 6

20 Rep Leg Press

7pps x 20

8pps x 20

9pps x 20

Leg Extensions (1 - Leg)

60 x 6

66 x 6

72 x 6

SLDL

110 x 10

130 x 8

155 x 6

Lying Leg Curls

48 x 8

54 x 8

60 x 8

Solid leg workout today. Thought id mix things up again so i went for a free weight compound first, fixed compound second and an iso to finish. Gained an extra rep on front squats, these really work my quads, i love em. Got an extra plate per side to my 20 rep leg press pb, the last set was a bit of a struggle, last few reps were hell. Leg extension was up too. Extra rep for SLDL pb, that felt fairly easy today. Finished with some lazy leg curls. Pretty tired now.

[Varven]

Solid workout dude... are you using a thermo in addition to diet ?

Any other 'cutting tools' - carb cut offs, green tea, etc ?

[Growth]

Solid workout dude... are you using a thermo in addition to diet ?

Any other 'cutting tools' - carb cut offs, green tea, etc ?

Thanks mate. Im not using any thermos or cutting aids yet, only modification was to the diet, ill keep things like thermos etc if things start to plateau. No carb cut offs, no green tea, just diet :grin:

[Ash]

20 Rep Leg Press

7pps x 20

8pps x 20

9pps x 20

9pps x 20? You are definitely a mutant of some sort. :grin:

[jono]

solid work man.. lol 9 * 20 .. crazy man. you could probably get more ? tie a puke bucket around ur neck so you can puke into it without getting off the legpress.. so you can keep going .. lol :grin:

[sponge]

LIGHTWEIGHT BUDDDDY! :twisted:

GJ, obviously cutting isn't slowing you down.

[Growth]

9pps x 20? You are definitely a mutant of some sort. :grin:

I think its just a case of previously seeling myself short on the legpress. I would do say 9pps and just stop at like 8 or something thinking i had really pushed hard. Started doing 20 reppers, 5pps, and in no time i was realising i could have pushed much harder.

Problem is the shitty machine cant hold many more plates, maxes out at about 10 per side i think

[Growth]

solid work man.. lol 9 * 20 .. crazy man. you could probably get more ? tie a puke bucket around ur neck so you can puke into it without getting off the legpress.. so you can keep going .. lol :grin:

:pfft: LOL :pfft: , mate i cracked up for like 5 minutes after reading that lol :pfft:

Just the image i had in my head of someone looking like theyre on there death bed, with puke all down their shirt and a bucket around there neck pushing for that final rep cracked me up :pfft:

[Growth]

LIGHTWEIGHT BUDDDDY! :twisted:

GJ, obviously cutting isn't slowing you down.

Not at the moment, hopefully it continues like this.

[jono]

solid work man.. lol 9 * 20 .. crazy man. you could probably get more ? tie a puke bucket around ur neck so you can puke into it without getting off the legpress.. so you can keep going .. lol :grin:

:pfft: LOL :pfft: , mate i cracked up for like 5 minutes after reading that lol :pfft:

Just the image i had in my head of someone looking like theyre on there death bed, with puke all down their shirt and a bucket around there neck pushing for that final rep cracked me up :pfft:

:grin: :pfft:

[Ash]

Problem is the shitty machine cant hold many more plates, maxes out at about 10 per side i think

I've seen some photos of people putting an olympic bar across the top of the leg press sled and adding extra plates like that. Would that work on the leg press at your gym?

[Growth]

Hmmm, it might work, ill have to check it out next time im there. Cheers mate :grin:

[sponge]

Problem is the shitty machine cant hold many more plates, maxes out at about 10 per side i think

I've seen some photos of people putting an olympic bar across the top of the leg press sled and adding extra plates like that. Would that work on the leg press at your gym?

9 pps never looked so small

lolol, good idea with the barbell though i always kinda thought it would be awesome to have a couple guys sitting up there too.