Growths Journal

[Growth]

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

Cheers jono, i hadnt really ever done them up until about a month ago, i find them to be a really good exercise, probabley wouldnt be without them now :wink:

[jono]

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

Cheers jono, i hadnt really ever done them up until about a month ago, i find them to be a really good exercise, probabley wouldnt be without them now :wink:

i tried em once b4. hurt my shoulders. never done em again

[Ash]

i tried em once b4. hurt my shoulders. never done em again

I also tried upright rows years ago and got sore rotator cuffs from them - never tried them again either.

I've heard lots of bad things over the years about upright rows, generally about long term damage and impingement as opposed to sudden injuries. Some people seem to have no issues doing them though.

[deegee]

I like to throw in upright rows once in a while, good work there. On the caliper froont I have decided to get some myself, not trusting those scales that measure fat electronicaly.

[Growth]

I like to throw in upright rows once in a while, good work there. On the caliper froont I have decided to get some myself, not trusting those scales that measure fat electronicaly.

Indeed i think that the general consensus is that the electronic scales that you stand on are fairly inacurate.

[hrdcor]

T get acurate caliper readings you are ganna have to get someone to do it for you,you cant reac your subscapular or your tricep or your bicep for tha matter as you need 2 hands to do the job!! also use the same person to do your reading each time as different people have slightly different styles and readings, caliper reading is all about consistency, also growth with your leg work out I would do a little more work on your hammies, remember they are the muscle that shows your leg thickness, and strong hammies allow you to lift more weight in your squating n pressing,just a observation as your volume in this area is considerably less than the rest!!

[Growth]

Thanks for the advise hrdcor, it has already been brought to my attention that my hamstring work is below par, i have already begun to add in a hamstring exersise. I really should get some straight legged deads in there, i havent even been doing regular ones lately, usually i leave them for today (friday) along with things like abs, forearms, just muscles i dont really work directly much, but i been slacking off on fridays.

[hrdcor]

Friday is always one of those days when you ask , training ,pub,sex or movies????? huh!!!

[Growth]

Friday is always one of those days when you ask , training ,pub,sex or movies????? huh!!!

LOL :pfft:

[Growth]

Todays Workout

Deadlifts

60 x 10

100 x 10

140 x 8

180 x 4

Leg Lifts

12

12

12

Swiss Ball Crunches

12

12

12

As you can see a very short workout, i thought i better make an effort to get deads back into my routine, looking at the weight you can tell i havent done them in a while, probably have lower back DOMS comming up soon. Threw in a few quick ab exercises, 30s rest in between sets, i was probabely in the gym for only 20 odd minutes :grin: but i think it was worth it. I had forgot how good dead feel, nothing gets the blood pumping or a beet red face more than deads :pfft:

[jono]

damn those deads are really heavy man. great stuff. you right deads are awesome.

[Ash]

Heavy work as usual man. Do me a favour and send me 2L of that plutonium enriched water you drink OK? :wink:

[Growth]

damn those deads are really heavy man. great stuff. you right deads are awesome.

Thanks mate, my head looked like it was going to burst at the top of each rep, veins about to pop out of my neck, it was great :grin:

[Growth]

Heavy work as usual man. Do me a favour and send me 2L of that plutonium enriched water you drink OK? :wink:

lol :grin: thanks mate, always good to get a bit of encouragement.

[jono]

damn those deads are really heavy man. great stuff. you right deads are awesome.

Thanks mate, my head looked like it was going to burst at the top of each rep, veins about to pop out of my neck, it was great :grin:

:grin:

[Growth]

Todays Workout

Incline Bench

60 x 12

100 x 8

110 x 4

110 x 4

Flat DB Press

47 x 7

47 x 8

47 x 5

DB Flyes

28 x 8

30 x 8

CG Bench

70 x 7

80 x 4

70 x 7

Skulls

45 x 7

50 x 3

45 x 6

Tricep Pushdowns (Bar - Single Pulley)

51 x 8

51 x 8

57 x 6

Todays workout was pretty good. Started with bench, which was pretty average, got more reps on the last set, i was temped to go up but i thought i should wait. Flats were much stronger than last week, very temped to go up in weight but again i thought i should stick to some higher reps for the time being. DB flyes are really irritating some part of my shoulder, feels similar to the old injury i used to have so i kept it to 2 strong sets, new pb. Closegrip continues to hate me, i cant make progress, i did actually do better than last weeks effort because i droped the 60kg set and added another 70. I was concentrating on form though, i see too many people flare their elbows out and they think just because they have a close grip that elbow position doesnt matter. Skulls were okay, dropped the 35kg set and added another 45. Tricep pushdowns continue to go up and up, painful pumps from this exercise, really good, new Pb too.

[jono]

nice work man. yeah cg is a bitch.. gota eat for it man :grin: :grin:

[Growth]

Todays Workout

Lat Pulldowns

42 x 10

100 x 8

110 x 6

124 x 4

Weighted Pullups

BW+20 x 7

BW+30 x 5

BW+30 x 4

Weighted Wide Grip Chins

BW+10 x 7

BW+15 x 5

BW+15 x 5

BB Bicep Curls

55 x 6

60 x 4

65 x 2

DB Prechers

28 x 6

31 x 6

33 x 5

Hammer Curls (Pump)

13 x 12

13 x 12

13 x 12

Awesome workout today, was able to gain pbs in every exercise bar hammers which were intended just for a pump. All back work felt strong, biceps felling especially strong, hadnt tried 65kg before so i thought i give it a go, only managed 2 reps but i hope i can improve now i have cracked 60. Added another rep to prechers, theyre feeling good, probabley could have gone up but i thought id try to solidify the last workout. Did some quick hammers at the end, 30 sec break in between those sets.

[jono]

big numbers man. nice prs must feel good.

[Ash]

Good one!

How much more weight is left on that lat pulldown machine before you max it out?

[Growth]

big numbers man. nice prs must feel good.

Thanks mate, yeah back and bi work had been hovering around the same weight / reps for a while so its good to break them :wink:

[Growth]

Good one!

How much more weight is left on that lat pulldown machine before you max it out?

The machine was maxed out a long time ago :grin: I am stacking dbs on top and adding weights to the side of the stack lol ill probabley get snapped soon, your arent allowed to add weight to the stack :?

[Ash]

The machine was maxed out a long time ago :grin: I am stacking dbs on top and adding weights to the side of the stack lol ill probabley get snapped soon, your arent allowed to add weight to the stack :?

LOL - they must love you at your gym :pfft:

What's the actual max weight of the stack?

[Growth]

84kgs :roll: Not sure if its meant to have another 40 on top of that or not

[jono]

84kgs :roll: Not sure if its meant to have another 40 on top of that or not

unlucky. both of the latpulldowns at my gym goto 140kg.