Growths Journal

[Growth]

Yesterdays Workout

Arnold Press

17 x 8

25 x 8

25 x 8

31 x 5

BB Shoulder Raises

35 x 8

35 x 8

35 x 8

Side Raises

25 x 8

25 x 8

25 x 8

17 x 10

11 x 12

BB Shrugs

120 x 12

120 x 12

140 x 10

An alright workout. Tried using a barbell instead of a cable machine for shoulder raises, felt alot diffrent than using a cable but i think in the long run it will prove to be a better bet. Also now doing shoulder shrugs with a free BB instead of in the smith machine, this feels alot better, i can feel it in the traps alot more, havent really pushed hard doing shrugs yet as im just getting used to the new method.

[Growth]

Todays Workout

BB Bench Press

60 x 8

100 x 8

120 x 6

130 x 4 :grin:

DB Bench Press

52 x 5

52 x 4

44 x 6

SkullCrushers

45 x 8

45 x 8

45 x 7

Tricep Pushdowns (Rope)

74 x 8

74 x 6

74 x 4 & various dropsets

Tricep Pushdowns (Bar)

74 x 6

74 x 6 & dropsets

Cable Crossovers

26 x 8

26 x 8

Really good workout today. Got 130 easily. 120 felt very light so i though id give 130 a try and it went fine. DB press seemed to suffer abit because of that. Tried to keep the reps up for tricep exercises. All in all a solid workout. 140 here i come :grin:

[jono]

Todays Workout

BB Bench Press

60 x 8

100 x 8

120 x 6

130 x 4 :grin:

DB Bench Press

52 x 5

52 x 4

44 x 6

SkullCrushers

45 x 8

45 x 8

45 x 7

Tricep Pushdowns (Rope)

74 x 8

74 x 6

74 x 4 & various dropsets

Tricep Pushdowns (Bar)

74 x 6

74 x 6 & dropsets

Cable Crossovers

26 x 8

26 x 8

Really good workout today. Got 130 easily. 120 felt very light so i though id give 130 a try and it went fine. DB press seemed to suffer abit because of that. Tried to keep the reps up for tricep exercises. All in all a solid workout. 140 here i come :grin:

your getting closer to 140 man .. congrats .. thats a big bench

[deegee]

Nearly there! you will have to rename the jounal soon.

[Pseudonym]

Good one!

[Growth]

Nearly there! you will have to rename the jounal soon.

Heh, perhaps "Road to a 2x bodyweight bench" should be my new title :grin:

[Growth]

Good one!

Thanks alot mate.

[Growth]

Yesterdays Workout

Lat Pulldowns

40 x 10

85 x 8

85 x 7

85 x 7

Bent Over DB Rows

55 x 8

55 x 8

55 x 8

BB Bicep Curls

40 x 10

40 x 10

40 x 10

DB Hammer Curls

20 x 8

17 x 8

15 x 10

11 x 12

11 x 12

Wrist Curls

40 x 10

40 x 8

40 x 8

RR Wrist Curls

15 x 8

15 x 8

15 x 8

Not too happy with my back workouts recently. Have been trying to keep the reps up for bicep exercises, just to mix it up a bit. Back strength isnt as strong as before, i might try some different back workouts next time. Also this current routine doesnt have any leg work in it which worries me. Perhaps on shoulder day i will incorperate deads and legpress, see how it goes.

[deegee]

still good weight on those db rows though. I would be happy with that weight!!

[jono]

not having leg work is a huge no no.. why dont you throw in some squats.. i dont think you do them do you? every lifter should be doing squats, they will sort out your leg worries pretty dam quick :grin:

[Growth]

not having leg work is a huge no no.. why dont you throw in some squats.. i dont think you do them do you? every lifter should be doing squats, they will sort out your leg worries pretty dam quick :grin:

Yeah thats right mate, need to get something in there. Might do squats. Ill see on wednesday.

[jono]

not having leg work is a huge no no.. why dont you throw in some squats.. i dont think you do them do you? every lifter should be doing squats, they will sort out your leg worries pretty dam quick :grin:

Yeah thats right mate, need to get something in there. Might do squats. Ill see on wednesday.

:grin: stop dancing around the issue man.. get under that bar.. as deep as you can go.. solid reps.. you wont regret it

[deegee]

If he has not been doing any leg work in a while his legs wont be thanking him after those squats! No pain...... cant wait to hear the reports after the doms set in from the squats.

[Growth]

Ok then :grin: ATF squats it is. Will add them into wednesdays workout.

[Growth]

Todays Workout

Bench Press

60 x 10

60 x 8

100 x 8

120 x 6

130 x 3

135 x 3

DB Press

44 x 8

44 x 5

38.5 x 8

Skulls

45 x 8

50 x 6

55 x 4

25 x 10

Tricep Pushdowns (rope)

74 x 6 All sets dropsets

74 x 6

74 x 6

Tricep Pushdowns (bar)

74 x 6 All sets dropsets

74 x 6

74 x 6

Went for strength on the bench press, with fairly low reps so went with higher reps on the DB press. Same with tricepts, low reps for skulls, high reps including dropsets for pushdowns. Have been trying to keep reps up generally across the board as a changup. Really just wanted to totally fry the triceps and get a mean pump. Got 135 :grin: Still have a shoulder problem, it just wont heal. I should really see someone about it as it didnt heal in the months break i took off, and it continues to get worse every time i do bench press. To poor at the moment to buy some glucosamine with chondroiten & MSM, im hoping that will help though when i finially do get it.

[jono]

huge bench man.. be very careful with that shoulder.. taken flax seed oil ? helps my joints a lot

[Growth]

Thanks mate. Im using fish oil as my source of EFA's. Didnt know flax seed oil would help joints. Will fish oil do the same?

[Tammy]

Fish oil has the same source of omega 3s as flax seed oil, so it should. Are you using a fish oil or a capsule? If you are using oil be careful as it is not refined in this country and therefore still has a lot of metals etc in it that can be harmful if take to much (obviously this would depend on how much fish oil you were taking). I'm taking a nutralife glucosamine + chondritin supplement at the moment which seems to be helping with keeping the hips pain free! It is not too expensive either and should last for a reasonable amount of time. You should get into it again, no points keeping on training with a niggling injury you;ll only end up doing more damage in the long run - believe me I know!!!! Nice pressing though!

[Growth]

Ive used both oil and capsules. At the moment i am using capsules though and i generally go for caps over the oil just out of convience. I did look at the nutralife G&C, does your one contain MSM because the nutritioner told me that the one with MSM would be the one to go for as the MSM acts like an anti-inflammatory for a bit of pain relief. Yeah i realise i should get this problem sorted ASAP. Thanks for your help

[Tammy]

I'm pretty sure it has MSM in it , but will have to double check that. it is quite good cos you mix it with water (or juice or whatever) and it doesn't taste too bad, you need lots of water though cos its quite sweet good luck!

[jono]

the thing i have agaisnt caps is : way too expensive.. i have around 5-6 tblespoon of FSO a day.. that would be 1tblspn = 15g = 15 cap 5*15 = 75 caps a day = $$$$$$$$

[Tammy]

Thats a lot of flax seed oil to be taking! Why so much?

[jono]

Thats a lot of flax seed oil to be taking! Why so much?

5tblspn = 75g fat.. i get basically all ym fats from it.. its not that much ..

[Tammy]

whats the rest of your diet consist of Jono? you're bulking at the moment arent you?? sorry its been a while

[jono]

whats the rest of your diet consist of Jono? you're bulking at the moment arent you?? sorry its been a while

yeah im bulking right now.

my diet is pretty clean

a standard day for me would be something like this

meal1 oats + protien shake

meal2 brown rice + fish

meal3 (pwo) protien shake + bananas

meal4 lean beef + brown rice

meal5 chicken + veges + oats

meal6 fish + brown rice

meal7 oats + protien shake

i dont have any snacks in between. i dont eat choc bars, sweets or anything like that. the only thing i put on my food is salt/pepper. i also take multi vit, vit b, c, b6, zinc, mg.

those meals are pretty good size meals.. when i say oats i normally have ~ 2 cups, brown rice i prolly have about .. 3- 3.5 cooked cups per serve.. the fish i have 200-400grams depending how i feel.. beef around 300-350grams per serve.. chicken around 350-400grams per serve. i eat a lot.