Growths Journal

[Varven]

walk out to your car.

Lay towel on floor.

Lie down.

Place feet on underside of car.

Push.

stop short of lock out, slowly return to position and repeat.

Apply linear periodization :

weeks 1 - 4 hatchback for 20 reps

weeks 4 - 8 sedan for 15 reps

weeks 8 - 12 truck for 10 reps

weeks 12 - 16 kenworth truck trailer an all for 5 reps.

[Growth]

^^^^^ lol :pfft:

[Pseudonym]

Is this you, Growth? :grin:

http://www.wimp.com/strongest/

[Growth]

:shock:

[Simo]

Gees man ur getting crazy strong, 70x2, and 9pps x 20, massive. Keep that up mate. :grin:

[Growth]

Gees man ur getting crazy strong, 70x2, and 9pps x 20, massive. Keep that up mate. :grin:

Cheers mate, ill try

[Growth]

Todays Workout

Arnold Press

13 x 10

18 x 10

23 x 8

28 x 8

32 x 6

38 x 4

Seated Military Press

60 x 6

80 x 6

80 x 5

90 x 3

90 x 2

Lateral Raises

31 x 8 DS 16 x 8

33 x 8 DS 16 x 8

Front Raises

31 x 8 DS 16 x 8

33 x 8 DS 16 x 8

BB Shrugs

120 x 20

160 x 16

200 x 8

235 x 4

120 x 12

More Lateral Raises (Burn Set)

18 x 8 DS 13 x 8 DS 8 x 8

Really solid workout to finish the week here. Started slow with arnold presses, decided to try the 38s for the first time and managed 4 reps. Military press was better than last week too, 80 felt fairly light so i moved on to 90, hopefully i can get back to 100 soon. Decided to do a set of 16's straight after the work set for laterals and fronts, i could really feel the lateral muscle getting worked hard for once. Shrugs were good to, pb on that. Just did a quick set of 18's, 13's, and 8's to give the shoulders a pump before going home to eat.

[jono]

good to see lots of red in there man

[Growth]

good to see lots of red in there man

Thanks mate, always trying.

[deegee]

Those bb shrugs are huge as usual, do you have any neck now at all! must be all shoulders

[jono]

Those bb shrugs are huge as usual, do you have any neck now at all! must be all shoulders

i reckon.. what a freak :grin: theres no way i could shrug that kind of weight it would crush my spine just lifting it off a rack lol

[Growth]

Those bb shrugs are huge as usual, do you have any neck now at all! must be all shoulders

Thanks mate, yeah ive finally worked my way back up past pb on that exercise, ill be looking to go higher each workout from now on. Shoulders are doing alright, still not as big as i want them though.

Something like this would be nice, lol :grin:

[Growth]

theres no way i could shrug that kind of weight it would crush my spine just lifting it off a rack lol

lol, since ive stopped doing the heavy standign bb calf raises i havent had any spine issues, heavy shrugging seems to be agreeing with me at the moment.

[Simo]

^^^ good to hear.

Shrugs are crazy strong man.

[Growth]

Thanks mate, hopefully i can keep increasing the weight whilst cutting.

[Growth]

Todays Workout

Incline Bench

60 x 8

80 x 8

100 x 6

110 x 5

110 x 4

110 x 2

120 x 1

Flat DB Press

47 x 6

52 x 6

52 x 5

52 x 4

DB Flyes

25 x 8

31 x 6

33 x 6

SkullCrushers

55 x 6

60 x 4 =

60 x 3

CG Bench

95 x 5

100 x 4

105 x 4

Tricep Pushdowns (Bar - Single Pulley)

57 x 7

61 x 5

65 x 4 DS

Not too bad a workout today. Started off with inclines as usual, decided i better start doing more sets instead of two work sets and a set of 1 rep, looking back at last weeks the incline workload looked a little thin. So i did three sets of 110 and then went for the 120, only got 1 rep lol, but at least i got 2 extra work sets in before it so still a good result. Didnt go for the 57's today on the flat DB presses, again just wanted to get in some more work sets for a change. I intended to go up in the skulls to break PB but i could only equal it with the second set so i just stuck with the same weight and hit out another set. CG bench was solid, again just getting the volume up a bit, another set in there this week. Pushdowns were good, did manage to break PB on this exercise with an extra rep.

Also weight is down another kilo this week :grin: VERY happy with how the weight loss is going, seeing weekly changes in the mirror, think i need to start hitting the abs more often, the top ones are alot bigger in physical size (its not that i cant see them yet because of the extra fat down there) than the lower ones, so that when the fat does finally come off the lower ones (i hope :grin: ) there will be something there lol

[jono]

nice work man. another kg down huh, whats the weight now ?

[Growth]

nice work man. another kg down huh, whats the weight now ?

Thanks mate. 92kg, i think at the end of the bulk i was around 98kg, so not doing too bad i think.

[jono]

nice work man. another kg down huh, whats the weight now ?

Thanks mate. 92kg, i think at the end of the bulk i was around 98kg, so not doing too bad i think.

dont drop too much weight man there will be nothing left :grin:

[deegee]

going well, down to 92kg must really be starting to look lean then.

[Growth]

dont drop too much weight man there will be nothing left :grin:

lol, yeah i know, i hate getting lighter, i cant wait till the day im like 110 @ ~10% if i can get there!!! :roll:

[Growth]

going well, down to 92kg must really be starting to look lean then.

Thanks mate, yeah its not going too bad, im not that lean yet, at the end of the bulk i was 98 with about 3 kilos of water, so after that came off i was 95 so thats only 3 kilos down so far, and i estimate i was around 20+ BF before, but im on my way.

[Varven]

Good stuff growth, What will your final weight be by end of this year.. Im guessing youll go down to about 10% b f ?

[Growth]

Good stuff growth, What will your final weight be by end of this year.. Im guessing youll go down to about 10% b f ?

I dont want to go too low to be honest, ill just try to lose as much BF as possible in that time fram and that will determine the final weight i guess. At the moment i dont want to go below 85 but i think is still be around 15% at that weight, i dont want to get back into the 70s :cry:

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

48 x 10

125 x 6

135 x 4

135 x 3

BB Rows

120 x 10

140 x 8

160 x 4

Weighted Wide Grip Chins

20 x 7

25 x 6

30 x 4

BB Bicep Curls

65 x 6

70 x 4

70 x 3

DB Preacher Curls

36 x 6

38 x 5

41 x 3

Hammer Curls (Burn Set)

16 x 33

Awesome workout today, a real strength explosion. Started off with pulldowns. After the first work set i went straight to the PB weight and got an extra rep, then did another set at PB weight. BB Rows were good too, up 5 kilos to a new pb. On to the WWGC's. Following my own advice i decided to really go up in the wieght this time, last time i did 10kg, 20kg, 25kg, today it was 20,25,30 AND i got better reps than last time, looking to add heaps more weight to this exercise.

Guys if your struggling with your chins just add weight, it really does work, it gives you more resistance to work against so you can really concentrate on pulling up.

Then it was onto BB curls, these felt really good, i went straight to 65 this week and got another rep, then onto the pb weight for two sets this time, another pb here. DB prechers were up too, didnt bother with the 33s this week, straight to 36. I had planned to do two sets at 38 but decided to try 41's and got 3 reps. I was running a bit late but still needed to get a good burn set in so i used the advise someone gave me on the board (LaMuscle?) and just picked up some weights and did as many curls as i could.