Growths Journal

[Growth]

Todays Workout

Hack Squats

1pps x 10

2pps x 10

2pps x 10

2pps x 10

2pps x 10

3pps x 10

3pps x 10

3pps x 10

3pps x 10

3pps x 10

Leg Press (Light)

3 x 16

6 x 16

6 x 16

6 x 16

SLDL (Light)

60 x 12

60 x 12

60 x 12

Leg Extensions (1 - Leg)

66 x 12

66 x 12

66 x 12

Lying Leg Curls

48 x 10

48 x 10

48 x 10

Havent worked legs in two weeks due to a rest day last week, so i wanted to keep the reps high today, planning on going heavy again next week. Added SLDL's back in, kept them very light though due to injury, they felt good, ill slowely bring them back up to Pb weight over the weeks. Other than that it was a pretty standard workout. High reps, highish volume. Next workout with be low reps, low volume.

[Varven]

Good work bro.. its always nice to raise the reps and drop the weight sometimes. I was reading an article about how the 15 - 20 rep range actually strenghtens the joints itself and causes a recuperation process to be initiated. Sorry I cant find the link, but then again the study didnt seem too 'scientific'. Like everything else on the net, take it with a grain of salt

[jono]

those hacks are sweet man, personally i find hacks the most draining leg ex, yes more than squats. that many sets at that many reps would leave me very close to puking, assuming that weight is heavy 4 u

[Growth]

Good work bro.. its always nice to raise the reps and drop the weight sometimes. I was reading an article about how the 15 - 20 rep range actually strenghtens the joints itself and causes a recuperation process to be initiated. Sorry I cant find the link, but then again the study didnt seem too 'scientific'. Like everything else on the net, take it with a grain of salt

Thanks mate. Yeah it was a nice change, i really on bothered with that method because i had had a rest, so it would be something fresh for the legs. I have also herd about that, the joint formula i am taking at the moment, combined with a calcuim supp from the supermarket seems to be doing me the world of good at the moment. No discomfort whatsoever, even of the flat BB bench :grin:

[Growth]

those hacks are sweet man, personally i find hacks the most draining leg ex, yes more than squats. that many sets at that many reps would leave me very close to puking, assuming that weight is heavy 4 u

Yeah i love hacks at the moment. I find them very torturous for the quads. The weight was pretty heavy, i just made sure to go really low and contract the muscle hard on the way down for a nice slow descent then a quick thrust back up, felt really good. I was pretty much spent after that, hence the light LP work and then onto the hams.

[jono]

those hacks are sweet man, personally i find hacks the most draining leg ex, yes more than squats. that many sets at that many reps would leave me very close to puking, assuming that weight is heavy 4 u

Yeah i love hacks at the moment. I find them very torturous for the quads. The weight was pretty heavy, i just made sure to go really low and contract the muscle hard on the way down for a nice slow descent then a quick thrust back up, felt really good. I was pretty much spent after that, hence the light LP work and then onto the hams.

try going slow controlled descent, pause at rock bottom, then slow controlled contraction on the way up. you will love these :twisted:

[Pseudonym]

I've recently been supersetting leg press with sissy squats. Brilliant! If you havent tried them, I'd definitely give them a go. :grin:

I find the hack squat machine at our gym really hurts my knees, and I was half-expecting the sissy squats would too, but they seem fine.

[Growth]

try going slow controlled descent, pause at rock bottom, then slow controlled contraction on the way up. you will love these :twisted:

lol, always looking for new methods for torturing your legs huh jono :grin:

[Growth]

I find the hack squat machine at our gym really hurts my knees, and I was half-expecting the sissy squats would too, but they seem fine.

I also find hacks give the old knees a bit of grief, nothing to extreme though, so i continued.

[Growth]

Todays Workout

Arnold Press

13 x 8

16 x 8

28 x 8

28 x 8

28 x 8

33 x 6

33 x 6

33 x 6

BTH Military Press

40 x 10

40 x 10

40 x 10

60 x 8

60 x 8

60 x 8

BB Shrugs SS Lateral Raises

130 x 20 SS 28 x 6

170 x 16 SS 28 x 6

210 x 8 SS 28 x 6

250 x 4 SS 28 x 6

130 x 12 SS 28 x 6

More Lateral Raises (Final Burn Set)

16 x 8 DS 10 x 8 DS 8 x 8

Another high volume workout today. Arnold presses felt heavy today, although i have been back at 0 carbs before workout for a while now. It really leaves you felling weird, hardly any energy. Still comming to grips with BTH MP, didnt want to go up in weight till i have good form and control so i just upped the volume from last week. Went heavier again on all sets for shrugs today, also upped the lateral superset. As usual just a nice burn set to end the workout.

Didnt run yesterday night since i worked legs earlier that day, looking to get back into that tonight.

[jono]

zero carbs b4 workout, even when cutting is pretty stupid imo.

other than that.. looking good

[deegee]

Good to see you can still get a pb in there, I have also really had to step up the running in order to loose the fat but my strength is starting to come down, especialy in the last week.

I am going to finish this cut in a coupe of weeks even though I will not reach my goal

[jono]

i think you guys must be trying to lose the fat too fast.. prolyl why you lose strength. take it nice and slow. it takes TIME

[Growth]

zero carbs b4 workout, even when cutting is pretty stupid imo.

other than that.. looking good

Well it doesnt seem to be having to much of a negative effect, i can deal with feeling low on energy, and its not really impacting on how i train, so i think ill stick with it for the duration of the cut. I can wait till its over though :grin:

[Growth]

Good to see you can still get a pb in there, I have also really had to step up the running in order to loose the fat but my strength is starting to come down, especialy in the last week.

I am going to finish this cut in a coupe of weeks even though I will not reach my goal

Thanks mate. The running is definately helping lose the fat, ive notice some slight visual changes since starting to run everyday.

I also am probabley going to finish up on a couple of weeks, 3 at the max, then have a break for 2 or 3 weeks and hit the bulk hard again next year, cant wait :grin:

[Growth]

i think you guys must be trying to lose the fat too fast.. prolyl why you lose strength. take it nice and slow. it takes TIME

I dont think i have been trying to loose to much fat too fast. I have only lost about 4-5 kilos while ive been cutting, and i have been at it for about 2 months now. My strength hasnt really dropped that much, you do notice the difference but cutting has to done at one time or another. I dont like to take it too slow, being on a cut for too long cant be very detrimental in many ways, i would hate to accumulate so much fat on a bulk that i had to cut for ages in order to lose it.

[Marcus]

I wouldn't worry too much about the zero carb thing. I guess it comes down to how you feel on the day. I usually just eat enough so I don't feel empty. By the looks of things though your increased cardio should see you hit your target faster.

[deegee]

I will have a break during christmas new year, then bulking again early Jan. Cant wait too!!

[Growth]

Todays Workout

Flat BB Bench

60 x 10

100 x 10

120 x 8

120 x 8

120 x 7

Flat DB Press

47 x 8

47 x 8

47 x 8

Weighted Dips

40 x 8

50 x 6

60 x 3

SkullCrushers

50 x 8

50 x 8

CG Bench

90 x 8

90 x 8

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

57 x 8 DS Various

Seeing as how i have basically been going for PB in these exercises for the last 2 or 3 workouts, i decided it was time to a high rep workout. I basically kept all the weights below PB, didnt go to failure, with the exception of dips. Everything felt pretty good, still no shoulder issues from BB bench and dips so no doubt todays workout will have been good for them again. Threw in some light CG instead of single DB tricep extensions, front delt way pretty fried already from previous exercises, it seemed the front delt got the best workout of all the groups today :?

Next week its back to heavy low rep work. Still going for nighlty runs. Didnt weigh myself this morning, hopefully ill remember tomorrow.

[jono]

lol damn man. 60kg dips :grin: freak :grin:

[deegee]

lol damn man. 60kg dips :grin: freak :grin:

I second that!

[Growth]

Again with the dips the hardest part is getting set up and getting in and out of position, the actual dips themselves werent to bad, the rope was pretty sore on the old hips too

[jono]

Again with the dips the hardest part is getting set up and getting in and out of position, the actual dips themselves werent to bad, the rope was pretty sore on the old hips too

what i would do is put somthing under the dipping bars so when you stand on it you can easily get on /off the bars. then when you dip you just tuck the legs back and go :grin:

[deegee]

Again with the dips the hardest part is getting set up and getting in and out of position, the actual dips themselves werent to bad, the rope was pretty sore on the old hips too

what i would do is put somthing under the dipping bars so when you stand on it you can easily get on /off the bars. then when you dip you just tuck the legs back and go :grin:

My gym has some steps, makes things easy esp. for the short people

[Growth]

Todays Workout

Lat Pulldowns

48 x 12

125 x 8

125 x 8

125 x 8

BB Rows

130 x 10

150 x 9

170 x 8

Weighted Wide Grip Chins

BW+20 x 10

BW+30 x 8

BW+30 x 8

BW x 8

BW x 8

BW x 8

BB Bicep Curls

60 x 8

60 x 7

60 x 6

DB Precher Curls

30 x 8

30 x 8

30 x 8

Hammer Curls

13 x 10 DS 10 x 10 DS 8 x 10 DS 6 x 10

I thought i would mix it up again today so i went with high reps. Im still just wanting to give the muscles a bit of a break from the low rep stuff. So everything was pretty good, still managed 1 PB in there. Cant wait to get back to the heavy stuff next week.

I think this will probabley be the second to last week of my cut, pretty much a failed cut but i havent really lost strength so in that regard i did alright.