Growths Journal

[deegee]

I get to the point where i really need to start on the cardio to make further losses as well. I find running the best though hard on the body in other ways.

[Growth]

I get to the point where i really need to start on the cardio to make further losses as well. I find running the best though hard on the body in other ways.

Yeah, i would say its one of the more stenous form of cardio as far as damage to the body goes.

[Growth]

Todays Workout

Cardio

400 Calories burned

Swiss Ball Crunches

15 x 12

15 x 12

15 x 12

Machine Crunches

ST x 12

ST x 12

ST x 12

Standing BB Calf Raises

130 x 20

170 x 16

210 x 12

210 x 12

210 x 12

Seated Calf Raises

ST x 12

ST x 12

ST x 12

More Cardio (Evening Run)

20 Minutes

Was very pressed for time today, didnt get much volume in for abs and calfs, made sure to get the cardio in though. Still havent weighed myself. I will have to wait untill next week now.

[jono]

good work on keeping the cardio goin man. i did a bunch of walking today. damn i got sore feet now :grin:

[deegee]

Short workout, all that cardio I am sure you will have some good results come weigh in!

[Growth]

good work on keeping the cardio goin man. i did a bunch of walking today. damn i got sore feet now :grin:

Yeah thats why im not too keen on the running if you pull something before leg day then it can really throw you a bit.

[Growth]

Short workout, all that cardio I am sure you will have some good results come weigh in!

Yeah, hopefully this is all gonig to help on the scales. Im getting a bit paranoid about muscle loss though.

Also on a side note i am continuing to let 1 muscle group rest per week. So instead of taking a whole week off from weights, i just take of 1 group per week. Last week was shoulder, this week is legs, next is back/bi, then chest/tri. I figure its a good way to let them get rest without experiencing too much atrophy.

[jono]

Short workout, all that cardio I am sure you will have some good results come weigh in!

Yeah, hopefully this is all gonig to help on the scales. Im getting a bit paranoid about muscle loss though.

Also on a side note i am continuing to let 1 muscle group rest per week. So instead of taking a whole week off from weights, i just take of 1 group per week. Last week was shoulder, this week is legs, next is back/bi, then chest/tri. I figure its a good way to let them get rest without experiencing too much atrophy.

after your cut is over, we expect some brutal workouts man. esp on LEGS. HEAVY SQUATS is what you must do on your next bulk :twisted:

[Growth]

after your cut is over, we expect some brutal workouts man. esp on LEGS. HEAVY SQUATS is what you must do on your next bulk :twisted:

So do i :grin: Im going to go hard on deadlifts once i begin to bulk, havent done them for so long and cant get back into them due to indury. Really want to break that 220 PB

[jono]

after your cut is over, we expect some brutal workouts man. esp on LEGS. HEAVY SQUATS is what you must do on your next bulk :twisted:

So do i :grin: Im going to go hard on deadlifts once i begin to bulk, havent done them for so long and cant get back into them due to indury. Really want to break that 220 PB

hey now, dont change the subject!!! heavy squats you!! :grin:

[Growth]

lol :pfft:

[deegee]

How much longer do you think you are going to do this cut for? Is the end in sight

[Growth]

Lol, the end is defintaly in sight :grin: Not because i have attained the BF i wanted but beccause i really cant be bothered continuing, i really want to get back into bulking. Everyday i look in the mirrow i look more and more smaller, yet the scaled dont agree and the fat doesnt come off.

[Growth]

Todays Workout

Arnold Press

13 x 8

16 x 8

28 x 8

28 x 8

33 x 8

33 x 7

33 x 5

BTN Military Press

40 x 8

40 x 8

60 x 8

60 x 8

BB Shrugs SS Lateral Raises

125 x 20 SS 26 x 8

165 x 16 SS 26 x 8

205 x 8 SS 26 x 8

245 x 4 SS 26 x 8

120 x 12 SS 26 x 8

More Lateral Raises (Burn Set)

16 x 8 DS 13 x 8 DS 10 x 8

Ok well i took the day off from shoulders last week just to give them a bit of a rest, so basically weights werent as good as two weeks ago. So i just kept the reps fairly high and kept the volume up, hopefully next week they will improve. Energy was fairly low in the gym too. Shrugs were up, but they felt heaver than 2 weeks ago. Im not sure now about giving 1 group a rest pwer week, if this is going to be the effect then i might not give the rest of the groups a rest.

Ill go for another run tonight, went for one last night too, slowely increasing the time. Havent checked weight, there are absolutely no visual changes though. Perhaps i need a thermo or something.

[deegee]

What are those military presses you are doing ?

[Growth]

BTN = Behind the neck. I havent been making much progress on regular MP so i switched it to BTN. I have really bad flexibility in my shoulders so i took it easy today, hopefully i can increase it in the comming weeks.

[jono]

heavy shrugs mann. GET FLEXABLE before you add any moer wt to that btn mp. ppl with bad flexability will get injured doing that. WILL. yo should be stretching every day anyway..

[Growth]

heavy shrugs mann. GET FLEXABLE before you add any moer wt to that btn mp. ppl with bad flexability will get injured doing that. WILL. yo should be stretching every day anyway..

Thanks mate. Yeah thats why i didnt really go hard with it today. Ill keep working on flexibility, hopefully by next weeks workout i will be able to add more weight.

[Growth]

Todays Workout

Flat BB Bench Press

60 x 10

100 x 10

130 x 6

140 x 3

Flat DB Bench Press

47 x 10

47 x 10

47 x 10

Weighted Dips

35 x 8

45 x 6

55 x 4

SkullCrushers

50 x 8

55 x 6

60 x 4

Single DB Tricep Extension (BTH)

47 x 10

47 x 10

47 x 10

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

57 x 8 DS Various

Well i was a bit naughty today and had a major carb up before the workout. Just thought i needed a bit of a refeed after a few days in a row of strict diet. Results were good, reminded me of bulking days :grin: Weights were pretty much up across the board, hitting 140 x 3 atm, hoping to add 5 kilos in the comming weeks and break my PB. After the reletively low rep bb work i kept the DB reps high. Dips were really go once again, i didnt expect the gains on this ex to keep comming but they do, guess it was really due to the carb up. On to the tris and it was back to high rep work seeing as how i did low reps last week. Good improvements all round.

I jumped on the scales this moring hoping that the 5 evening runs i did last week would have some impact on the wight loss, and it did :grin: Weighed in at an even 90 kilo :grin: I did notice i looked a little more leaner at the gym than last week, but i have definiately failed in cutting as far as getting to the goal i wanted, which was around 85 kilos by end of year. I still have 4 or 5 odd weeks left but i really doubt i will get much lighter, its due to a few things i guess, not starting everyday cardio sooner, not using any kind of thermo etc, usually i would use one but this time there was a bit of a stuff up and i didnt.

I am glad though that i have been taking a joint / soft tissue formula for a while now. Flat BB bench press isnt giving me any sort of discomfort, niether are dips.

[sponge]

How can a 6ft 90kilo individual bench 140 :/

[jono]

those dips are huge man.. scary

[Growth]

How can a 6ft 90kilo individual bench 140 :/

I know a guy who is 75 kilos and benches about 145 if i remember rightly.

[Growth]

those dips are huge man.. scary

Thanks man, i found it more of an effort to walk over to the dipping station, climb up into position, get back down and walk back to the bench, than the actual dips themselves. It didnt feel bad at all today, usually it really hurts my shoulders, but since i brought them back into the routine, no pain at all. Ill go for 3 plates next time.

[jono]

those dips are huge man.. scary

Thanks man, i found it more of an effort to walk over to the dipping station, climb up into position, get back down and walk back to the bench, than the actual dips themselves. It didnt feel bad at all today, usually it really hurts my shoulders, but since i brought them back into the routine, no pain at all. Ill go for 3 plates next time.

lol sounds tough. it slike me doing legpress. it takes more effort to unload 10pps than it does to actually do it

[deegee]

impressive chest work there. Even if you have not achieved you goals with the cutting you have still lost a bit of weight hopefuly most of it is fat.