Growths Journal

[jono]

must of had a huge pump in the back after that workout man

[deegee]

Although it is a failed cut I will be interested to hear what results you have achieved, my failed cut is due to end very soon,

( failed to achieve my goal though I have lost fat, might need to look at my expectations a little more.)

[Growth]

must of had a huge pump in the back after that workout man

Hmmm, not really, im not sure if its the whole 0 carbs thing before a workout or what, but i havent been getting really insane pumps for a while

[Growth]

Although it is a failed cut I will be interested to hear what results you have achieved, my failed cut is due to end very soon,

( failed to achieve my goal though I have lost fat, might need to look at my expectations a little more.)

Ill give you a summary when im done. I dont the numbers will make for good reading though. I really wish i had just kept bulking

[jono]

must of had a huge pump in the back after that workout man

Hmmm, not really, im not sure if its the whole 0 carbs thing before a workout or what, but i havent been getting really insane pumps for a while

make sure your not sacrificing the feel of the weight for more weight

[jono]

Although it is a failed cut I will be interested to hear what results you have achieved, my failed cut is due to end very soon,

( failed to achieve my goal though I have lost fat, might need to look at my expectations a little more.)

Ill give you a summary when im done. I dont the numbers will make for good reading though. I really wish i had just kept bulking

bulking is fun :grin: i just think cutting is a matter of dedication, pure and simple.

[ExpensiveUrine]

Hey Growth,

Do you always perform this pyramid type training?

This type of training can generate alot of pre-mature fatigue which isn't desired and can affect your working-set-weight at a later stage. (Basically make you tired before you get to the REAL training is what I'm trying to say.)

What I mean is (this is a part of your workout that you did on Mon Nov 28 )...

Flat BB Bench

60 x 10

100 x 10

120 x 8

120 x 8

120 x 7

.... Instead of generating pre-mature fatigue at the beginning by doing (x10's), consider trying something like (and this is just an example) (By the way, I'm guessing 120 kgs is your working weight) .....

Flat BB Bench

60 x 10

90 x 6

110 x 2-3

120 x Whatever your work rep-range is (ie 6-8, ect). x Whatever the amount of sets you want to perform with that weight or increase it if you've reached the high end of your repetition range.

Just something to think about anyhow.

[Growth]

Yeah i do usually do that. The first set is a warm up, the second is to get a feel of the heavy weight, then the next 3 are the work sets, in that example.

Thats not a very good example to take though, because i was purposly lifting light to keep the reps high, last week was something like this i think,

60 x 10

100 x 10

130 x 5

140 x 3

So as you can see its usually even more so a pyrimid type set.

I can see where your comming from. In the usual case if i were to perform your method of training then i would try to do 130 for 3 sets, but i dont really like to stick with just 1 rep rep range, i usually try to do a fairly high one, then a medium one, and finally just a really low on to try to bust out a new weight or PBetc.

I can see the merit to your method though, and i may well give it a try next year when i begin to bulk again.

Thanks mate.

[jono]

if i was doing bench.. for example my cg bench. i would do warmups of 60, 60, 80, then working sets at 110 etc.. warmup is just a warmup

[ExpensiveUrine]

Regardless of the "static" rep-range it might go something like....

Flat BB Bench

60 x 10

90 x 6

110 x 2-3

120 x 8

127.5 x 5

132.5 x 3

132.5 x 3

I wasn't trying to emphasize the rep-range, the important thing here is not to tire yourself out with metabolic work before the real tension work begins. Just to clear things up.

[Growth]

Todays Workout

Cardio

400cals burned

Decline Situps

12

12

12

15 x 12

15 x 12

15 x 12

Swiss Ball Crunches

12

12

12

15 x 12

15 x 12

15 x 12

Short workout today, didnt do any calf work due to time constraints and also they are fully thrased from running.

[jono]

Todays Workout

Cardio

400cals burned

Decline Situps

12

12

12

15 x 12

15 x 12

15 x 12

Swiss Ball Crunches

12

12

12

15 x 12

15 x 12

15 x 12

Short workout today, didnt do any calf work due to time constraints and also they are fully thrased from running.

do you feel the ab work actually does anything ?

[Growth]

For sure, i usually have DOMS the next day, and i really feel it during the workout too. I know DOMS isnt an indicator of hyperthropy or anything but still. I was doing very slow super controlled crunches and really squeezing at contraction. I usually do these two and machine crunches but i had no time.

If anyone had any other good ideas on ab exercises, lets here em :grin:

[Pseudonym]

I like cable crunches... stick a rope handle on a high pulley machine, kneel in front of it, and crunch down. Remember to tilt your pelvis up as well.

Or lying leg raises - lie on a bench face up and with your hips on the edge, so your legs are flat out in front of you. Grip the bench behind your head, and raise the legs (keep them straight), curling up from the hips. For added weight hold a small DB between your feet.

[deegee]

I usualy just stick with knee raises and declines, I feel that is sufficient

[jono]

i never train abs myself.. heavy legs works em just fine for me

[Growth]

i never train abs myself.. heavy legs works em just fine for me

Well ive no doubt that they do get worked as stabilizers in those kinds of exercises, but i think when you so finally cut you will be looking to directly work your abs or the BF comes of you will find them dissapointing.

Even if its justs a few crunches a day at your house or something, i would train them directly whilst i bulked, i regret not doing it myself during my last bulk, now im trying everything to bring them up to speed.

[jono]

i never train abs myself.. heavy legs works em just fine for me

Well ive no doubt that they do get worked as stabilizers in those kinds of exercises, but i think when you so finally cut you will be looking to directly work your abs or the BF comes of you will find them dissapointing.

Even if its justs a few crunches a day at your house or something, i would train them directly whilst i bulked, i regret not doing it myself during my last bulk, now im trying everything to bring them up to speed.

i think also it has a lot to do with genetics. if i hit and ab/thigh shot, you can faintly see abs, and my bf% is high

[Growth]

Perhaps you dont need to train them directly then, your pretty lucky in that regard 8)

[Growth]

Todays Workout

Hack Squats

1pps x 20

2pps x 10

2pps x 10

2pps x 10

3pps x 10

3.5pps x 8

4pps x 4

Leg Press (Light)

9pps x 12

9pps x 12

9pps x 12

SLDL (Light)

60 x 12

60 x 12

60 x 12

Leg Extensions (1 Leg DS 2 Legged)

72 x 6 DS 72 x 12

72 x 6 DS 72 x 12

Lying Leg Curls (1 Leg DS 2 Legged)

36 x 6 DS 36 x 12

36 x 6 DS 36 x 12

Fairly good leg workout today. I wanted to hit the hacks harder today than last week but still keep the volume high so i started with 2pps and had a very slight pause at the bottom of the ROM for 3 sets, then onto the heaver stuff later. After that i was pretty dead lol so leg press was just light work. SLDL were light again this week, i think i can safely move up now on them, i think the injury has healed enough. Tried a new method on the leg curls and extentions, that felt pretty good, good pumps to finish of the workout.

[jono]

not a bad workout, however the lack of squats saddens me

[Growth]

not a bad workout, however the lack of squats saddens me

tough luck, lol :pfft:

[jono]

not a bad workout, however the lack of squats saddens me

tough luck, lol :pfft:

you.. must .. squat!!... i command theeeeeeee :protest:

[Growth]

i did, hack SQUAT :grin:

[Growth]

Todays Workout

Arnold Press

33 x 6

33 x 6

33 x 6

Upright Rows

80 x 8

80 x 8

80 x 8

BTH Military Press

80 x 5

80 x 5

80 x 5

BB Shrugs SS Lateral Raises

130 x 20 SS 28 x 7

170 x 16 SS 28 x 7

210 x 10 SS 28 x 7

210 x 8 SS 28 x 7

130 x 20 SS 28 x 7

More Laterals (Burn Set)

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

Thought I'd mix it up again today. So i didnt really waste time getting into the swing of things, i went straight into the work sets for most exercises. Everything was pretty good, i was pressed for time AGAIN so i went for various exercises rather than lots of sets of the same old ones. For shrugs i didnt go for PB today, just stuck with the previous work set and repeated it. I feel shoulder strength is starting to drop a bit, cant wait for the cut to finish.