Growths Journal

[Growth]

Todays Workout

Incline bench

60 x 10

100 x 8

110 x 4

110 x 3

Flat DB Bench

47 x 6

47 x 6

47 x 6

DB Flyes

25 x 8

28 x 8

30 x 7

CG Bench

60 x 8

70 x 6

80 x 4

Skull Crushers

35 x 10

45 x 7

50 x 4

Tricep Pushdowns (Bar - Single Pulley)

45 x 8

51 x 7

57 x 5

Really enjoyed todays workout. Everything felt really light, managed to add two reps to my incline pb. Dbs felt light but couldnt get more than 6 per set. Increase in DB Flyes. The only dissapointment was CG bench, i switches back to free weight but it didnt make much difference, which is good and bad because it means there isnt alot of difference between free and smith so i can go back to smith for safety, bad thing is i could only manage the same as last week, no progress :x Skulls felt lighter, got more reps and added weight, close to my pb for that now. Pushdowns were great, awesome pump, new pb, really happy with todays workout.

Im eating everything in site, having shakes all the time, im worred that my fat is on the way up too, i think im in the low 90s again for weight.

[Simo]

Good to see u are progressing still, incline bench looking real strong, i am sure 120KG is just around the corner.

[Ash]

really happy with todays workout.

You're making decent progress as usual. If your strength is consistently going up and you're eating right, then the size increases have to follow.

Im eating everything in site, having shakes all the time, im worred that my fat is on the way up too, i think im in the low 90s again for weight.

Don't you consider fat gain to be inevitable when putting on muscle? I was under the impression that you weren't a big believer in the "clean bulk" school of thought or am I way off base here?

[jono]

nice incline work man

[Growth]

Good to see u are progressing still, incline bench looking real strong, i am sure 120KG is just around the corner.

Thanks mate, i was going to give 115 a go today but i probabley would have only managed 2 reps so ill see how i go next week. Incline progress is always slow because if you fail there are no clips to put the bar on. I hope to hit 140 long term, hit it on the flat bench so might as well try it on the incline.

[Growth]

really happy with todays workout.

You're making decent progress as usual. If your strength is consistently going up and you're eating right, then the size increases have to follow.

Yeah i think ill make some good size increases this bulk :grin:

Im eating everything in site, having shakes all the time, im worred that my fat is on the way up too, i think im in the low 90s again for weight.

Don't you consider fat gain to be inevitable when putting on muscle? I was under the impression that you weren't a big believer in the "clean bulk" school of thought or am I way off base here?

I try to keep all my bulks clean, the bulk im on now is as clean as other bulks i have done. The difference is between a slow and a fast bulk. I think some people confuse a clean bulk with a slow bulk, a heavy bulk should still be fairly clean IMO.

So i guess you would say at the moment im on a heavy bulk (5000cals) compared with other slower bulks i have done (3000-3500cals). I found in a slow bulk my strength would increase but not size. I find heavier bulks to be more productive for me, obviously you put on weight quicker, and in my case the gain will have a higher proportion of fat.

Slow bulks work for some, id prefer a bulk with alot more calories and shed the fat later.

[Ash]

OK I am with you now. After reading your comment about being worried your bodyfat might be going up, I thought you were trying to minimize fat gain totally.

[Growth]

Todays Workout

Lat Pulldowns

42 x 10

100 x 8

110 x 6

120 x 4 =

Weighted Pullups

BW+20 x 6

BW+25 x 5 =

BW+25 x 4

Weighted Wide Grip Chins

BW+10 x 6 =

BW+10 x 6 =

BW+10 x 6 =

BB Curls

55 x 6

60 x 5 =

60 x 4

DB prechers

28 x 6

30 x 6

33 x 4

Hammer Curls

23 x 6

13 x 10

13 x 10

Good workout today, back up to all my back pbs in one session. Hopefully i can make some progress on them next week. Biceps felt strong, equalled my pb for bb curls which was made on a day when biceps wernt pre exhausted by a back w/o so thats good. DB prechers increased. I was happy at this point with the w/o so i did only one work set for hammers and a couple of pump sets just to finish off.

[Ash]

You're a machine mate! There's always plenty of red on your workout logs.

What's the secret? Is there Plutonium in the water in your neck of the woods?

[jono]

looking good as usual man

[Growth]

You're a machine mate! There's always plenty of red on your workout logs.

What's the secret? Is there Plutonium in the water in your neck of the woods?

Thanks mate, a few too many equalled pbs in there for my liking though, hopefully i can fully beat them next time :grin:

[Growth]

looking good as usual man

Cheers mate.

[deegee]

Thanks mate, a few too many equalled pbs in there for my liking though, hopefully i can fully beat them next time :grin:

far too slack just not enough effort !

Just kidding, good stuff

[Growth]

^^^^^^^^ :grin: Thanks mate.

[frogie2001]

how much are you weighing now? and what is your BF??

[Growth]

how much are you weighing now? and what is your BF??

I weigh 92 according the scale this morning. BF, still unsure, i still have never had it done, i really should get some damn calipers so i can test it whenever i want.

I have to say, just going by mirror looks that i appear to be gaining muscle and losing BF, it sounds a bit unlikely but my muscles have definitly increased and it looks like definition has to, weither or not this is soley because of muscle mass increase or fat lose im not sure.

[Growth]

Todays Workout

Squats

60 x 8

80 x 8

100 x 8

110 x 8

110 x 8

Leg Press

6pps x 10

7pps x 10

8pps x 10

8pps x 10

Lying Leg Curls (1 Leg)

24 x 8

24 x 8

30 x 4

BB Standing Calf Raises

100 x 10

140 x 10

180 x 10

200 x 10

Seated Calf Raises

80 x 10

104 x 10

116 x 6

Quite a nice workout today. Added another set to squats and leg press to get the volume up a bit. Also added some hamstring work as was suggested after my previous workout. Standing calf raises were good, new pb there, not too sure how much is left though, its easy enough to rep it out my the bar is so heavy on my back. Seateds up too.

Really happy with how my squatting is going, although i havent had a weight increase for a while i have been nailing my form, ive got my form and ROM to a place where i now feel comfortable to increase the weight.

[jono]

nice solid leg workout man. yeah squatting is more about form than anything. i mean i dont squat that much and i get better resutls than some ppl who are squatting twice what i do

[Simo]

another good w/o. i agree that with squats you really need good form, when i nailed the form the weight was much easier after a while and felt safer too.

Also, good calf work there, some new pb's, do you find they are hard to grow?

[Growth]

nice solid leg workout man. yeah squatting is more about form than anything. i mean i dont squat that much and i get better resutls than some ppl who are squatting twice what i do

Thanks mate, the movement feels much better now i have got the form down, also i think the stabilizer muscles involved are starting to build too.

[Growth]

another good w/o. i agree that with squats you really need good form, when i nailed the form the weight was much easier after a while and felt safer too.

Also, good calf work there, some new pb's, do you find they are hard to grow?

Cheers mate. Personally my calves are probabley the hardest muscle to develop on my body, they really are quite pathetic. Since switching from a standing calf machine to a bb i have found that i can really stack the weight on and the calves just take it, i think now they are begining to react the way id like. I should really be taking measurements to check their growth but ive been a bit slack in that department lately.

[Growth]

Todays Workout

Arnold Press

16 x 12

31 x 7

33 x 6

36 x 3 =

Seated Military Press

60 x 8

80 x 5

90 x 2

Upright BB Rows

70 x 8

80 x 7

85 x 7

Lateral Raises

25 x 8

30 x 6

Front Raises

25 x 8

28 x 8

BB Shrugs

100 x 16

140 x 12

180 x 8

230 x 4

Nice workout today. Finally feel like im making progress on arnold presses again. Mil press was better than last week but still isnt up there, i think i may switch this exercise to a high rep style to see if i can get better progress. Upright rows were up, laterals were better but still not upto pb, fronts were up, shrugs were up again, i might also look at switching this to a more high rep style as i simple am struggling to lift so much weight.

[Ash]

shrugs were up again, i might also look at switching this to a more high rep style as i simple am struggling to lift so much weight.

Shrugging 500lbs, that's just nuts but very impressive :nod:

I honestly don't think I've ever seen anyone shrug as much as that at any gym I've been around. In the realm of the recreational lifter, you're doing very well.

[jono]

very solid workout there man. those upright rows are crazy.

[Growth]

Shrugging 500lbs, that's just nuts but very impressive :nod:

I honestly don't think I've ever seen anyone shrug as much as that at any gym I've been around. In the realm of the recreational lifter, you're doing very well.

Thanks mate, shrugs have always seemed to be an area where i never have a growth problem...although its possibley time to drop the heavy work and mix it up with some sets with more reps.