Growths Journal

[Growth]

Yeah still fairly heavy i guess. I dont think its overtraining Ash, i used to train chest/tris back/bis twice a week and i made goods gains there without overtraining. I do vary my workouts from time to time but when im making gains ill stick with it until i plateau.

I hope its just an off day, working on the back tommorow which is my fav so ill try to go hard and see what happens.

Cheers guys.

[Simo]

dont worry about it, sometimes that happens, still a good w/o i reckon.

Are you training them twice or once a week at the moment...Good luck with back, it my fav too

[Growth]

Thanks mate,

At the moment im only training exerything once a week.

Chest / Tris

Back / Bis

Legs

Shoulders

Abs / Lower back / Forearms (just anything i dont really cover well in the other days)

I must say i like my old two a week training better but it was time to mix it up.

[Growth]

Todays Workout

Lat Pulldowns

48 x 12

100 x 8

110 x 6

120 x 4

Weighted Pullups

BW+20 x 6

BW+20 x 6

BW+25 x 5 =

Weighted Wide Grip Chins

BW+10 x 6

BW+10 x 6

BW+10 x 6

BB Bicep Curls

50 x 8

60 x 4

60 x 3

Hammer Curls

23 x 8

25 x 6

28 x 4

DB Precher Curls

28 x 6

30 x 5

32 x 4

Wrist Curls

32 x 10

32 x 10

32 x 10

After yesterdays lack luster performance i went into the gym with a mindset to break some PB's. Loving back workouts at the moment, it really has become my favourite group to work. Good increase in lat pulldowns, pullups were good, finally added weight to wide grip chins. Biceps were okay BB curls are still stalling a bit but hammers and prechers were really good. Nice improvement on yesterdays performance.

[deegee]

Still worried about yesterdays workout!! I find BB curls imorove in jumps, stall for a couple of weeks or so then I get another improvement, they are such a good excersice for me I dont want to replace them.

[Growth]

Still worried about yesterdays workout!! I find BB curls imorove in jumps, stall for a couple of weeks or so then I get another improvement, they are such a good excersice for me I dont want to replace them.

Yeah i love BB curls, i wont be replacing them anytime soon, theyre my main bicep exercise.

[Ash]

Looks like overtraining is not a problem for you given that workout

I've had to take an extra day off after giving my back a bit of grief unloading a kitset cupboard from my car this morning. The sheer frustration of that will hopefully give me the motivation I need to murder legs tomorrow.

[jono]

nice work man. also : pics !!! stop being a chicken :grin:

[Growth]

Looks like overtraining is not a problem for you given that workout

I've had to take an extra day off after giving my back a bit of grief unloading a kitset cupboard from my car this morning. The sheer frustration of that will hopefully give me the motivation I need to murder legs tomorrow.

Yeah i dont think ive really ever experienced overtraining, no matter how sore anything is i just carry on as usual pretty much, a bit stupid i know but that me

Bad luck with the back mate.

[deegee]

"nice work man. also : pics !!! stop being a chicken "

Thats ok, no hurry to post mate.

[Growth]

nice work man. also : pics !!! stop being a chicken :grin:

Ha, yeah its honestly because i just havent got around to it yet. I better get some soon though as with my new diet being 5000cals i expect a bit of growth :wink:

[jono]

"nice work man. also : pics !!! stop being a chicken "

Thats ok, no hurry to post mate.

:grin:

honestly when i look in the mirror, and when i take a pic the 2 dont match. its weird i think i look way bigger in the mirror but when i take a pic i look small. its all in the mind :grin:

i think pics are a great motivational tool. this is why everyone should take pics, even if you dont post them

[jono]

nice work man. also : pics !!! stop being a chicken :grin:

Ha, yeah its honestly because i just havent got around to it yet. I better get some soon though as with my new diet being 5000cals i expect a bit of growth :wink:

see my other post man, pics are a great motivator

[Growth]

Todays Workout

Squats

60 x 10

80 x 10

100 x 10

110 x 8

Leg Press

6pps x 10

7pps x 10

8pps x 10

Standind BB Calf Raises

100 x 10

140 x 10

170 x 10

Seated Calf Rasies

80 x 10

80 x 10

92 x 10

Not a bad workout today, went with squats first to try to pre exhaust my legs for the leg press, i think it worked to some degree although i think i could have done 9pps still. For squats i just concentrated on getting really low. BB Calf raises are up again, lots of room left for improvement there. Seated were up too.

[jono]

good to see squats in there. yep always go ass to grass man, its the only way

[deegee]

Good work there. Getting right down on the squats should really take it out of your legs before that leg press.

After doing squats I dont really have much left for anything but calf raises.

[Marcus]

Try finishing off with some lunges. I usually just walk the length of the gym. A great finisher.

[Growth]

Good work there. Getting right down on the squats should really take it out of your legs before that leg press.

After doing squats I dont really have much left for anything but calf raises.

Yeah i should have done another set on the squats

[Growth]

Try finishing off with some lunges. I usually just walk the length of the gym. A great finisher.

Yeah could be a good finisher, thanks mate.

[Ash]

Standind BB Calf Raises

100 x 10

140 x 10

170 x 10

How are you doing these? I assume it's with a BB on the shoulders as per squats and you do calf raises on a block of some sort?

[Growth]

Yeah, just like squats but i just stand on the edge of a block and do calf raises. Pretty simple huh :wink: Seems to be working well though, i really like this exercises, ive only just picked it up. The thing i like about it most is that your not really limited by how much weight you can use. The machines are pretty useless, ive been maxing out the standing calf machine for years but for some reason i never tried bb calf raises.

Hopefully this will add a bit of mass, my calfs are a big weak point, theyre an ugly shape, they seem to be quite loong but id rather have a the lower portion stick thin then a nice big bulge at the very top. Hopefully added mass will change the appearance slightly but i guess genetics play the main role here.

Wish i was an african american :cry:

[Growth]

Todays Workout

Arnold Press

16 x 12

31 x 7

33 x 5

36 x 2

Seated Mil Press

60 x 8

80 x 5

80 x 5

Upright BB Rows

70 x 8

75 x 7

85 x 5

Lateral Raises

25 x 8

26 x 8

28 x 6

Front Raises

23 x 8

25 x 8

26 x 8

BB Shrugs

100 x 16

140 x 12

180 x 8

220 x 6

I realised my training had been lacking volume. I used to train most bodyparts twice a week so i didnt need alot of volume, but now since i do everything once a week i should probabely up the volume a bit, so i started today. Arnold press and mil press were average again, not sure why im stalling on these lifts, my shoulders seem to have phyically gotten smaller too ive noticed :cry: Upright rows continue to increase, threw in both lateral and front raises, both to up the volume and because my shoulders dont look the same since i dropped laterals. Squeezed another rep out of 220 which was good, man does that amount of weight really strain your back, just holding the weight is uncomfortable. Still a few pbs here and there. My shoulders arent really up to standard at the moment, hopefully todays workout will provide a bit more growth.

[Ash]

Cheers for the info on the BB calf raises, I've done them before but I don't think I've ever tried them with any serious weight.

I can't quite see myself balancing a BB with 170kg on a block and doing calf raises....you're strong as an ox. I don't know which impresses me more, that or your 220kg shrugs.

Wish i was an african american :cry:

Now that's one of the strangest things I've ever seen on a BB forum. :pfft:

[Growth]

Wish i was an african american :cry:

Now that's one of the strangest things I've ever seen on a BB forum. :pfft:

LOL :pfft: Its just that they have such damn good genetics! Its like this, if you were to get two people, one an african american, the other a european, they both pretty much identical in size, weight, bone densitsy, basically exactly the same except for theyre genetic makup, and got them to workout for say 6 months - 1 year following the exact same diets and training methods, same sleep paterns, same everything, the african american will more than likely have put on more lean muscle mass by the end.

Anyway, regardless, afro american have the bomb genetics 8)

[deegee]

Wish i was an african american :cry:

Now that's one of the strangest things I've ever seen on a BB forum. :pfft:

Very strange, hoever I can see what you mean. A study was done on many african americans for some sport programe. Many of them are not athletes, and africans in general are very varied in shape and genetic makeup.

If I remember right it was a country in centre west africa that they traced the ancestory of most elite african sports man back to, most jamacans were from this country too.

In a few forums it is calves that people seem to be upset with thier genetics.