Growths Journal

[Growth]

No problem. Just remember - it's the blank rest days you leave in between your workouts that are even more important than the days you train.

BTW - you need a

tag to close the quote block, for it to work properly.

[Growth]

Todays Workout

Flat BB Bench

60 x 12

100 x 6

100 x 5

100 x 5

100 x 4

Flat DB Press

36.5 x 7

36.5 x 6

36.5 x 5

36.5 x 4

Cable flyes

24 x 10

30 x 10

30 x 10

26 x 8

Seated Milatary press

50 x 8

60 x 5

60 x 5

60 x 5

Arnold Press

23.5 x 5

23.5 x 5

23.5 x 4

Lateral Raises

18.5 x 6

18.5 x 8

18.5 x 8

CG Bench Press

60 x 8

60 x 6

60 x 6

Tricep Pushdowns SS with unweighted dips

66 x 8, BW x 8

76 x 7, BW x 6

54 x 10, BW x 5

Todays workout was pretty crap. Felt bad from the start and had jittery arms from the first set. Probley should have had more for breakfast. Bench reps were down on last times possibly due to the fact im doing STRICT powerlifting form incase i end up with a 140kg bench, then i might enter a comp. Kept the volume fairly average, was aiming to do 5 sets per exercise but didnt have the energy. My split is pretty much the same as the split i used before the break ecept a few tweeks curtisy of the NZBB routine orginiser. I always hate it when coming back from a long break that you cant just carry on where you left off, but thats just the way it is.

Supplements have definitly kicked in again. Looking to see major improvements in the comming weeks.

[jono]

looking strong man, although the cg bench is lowish compared to your other lifts.. but thats prolly just cos the workout was so long

[Growth]

looking strong man, although the cg bench is lowish compared to your other lifts.. but thats prolly just cos the workout was so long

Thanks man, and well spotted, triceps were pretty fired by then but hoping to improve next workout as stamina will hopefully bounce back.

Cheers jono.

[Growth]

Also why were talking about CG bench, where abouts do you position your hand on the bar. I usually have them so the pinky finger is just inside the knurled part of the bar, where the two smooth grips are.

[Marcus]

Before I put any weight on the bar I usually drop the bar down to my chest then reposition my hands so they are sitting just outside my ribs (shit description I know). Then I make a mental note of where they are & go from there.

[jono]

Also why were talking about CG bench, where abouts do you position your hand on the bar. I usually have them so the pinky finger is just inside the knurled part of the bar, where the two smooth grips are.

i use a slightly wider grip than that. outside 2 fingers on the part of the bar with grip rest on smooth.

[Growth]

Guess it depends apon the person, you probley have a wider torso so you need to grip wider than me, but i believe what marcus said is correct, hands just outside the chest .

[Marcus]

I've seen some people who use a really narrow grip, but with heavier weight this puts tremendous stress on your wrists.

[deegee]

a narrow grip will use your triceps more, a wider grip your pecs

[Growth]

a narrow grip will use your triceps more, a wider grip your pecs

Correct. However to narrower a grip will place more stress on your shoulders, and belive me if your going to have a long bb career you need to look after your shoulders.

Keeps elbows tucked close to your torso as well.

[deegee]

you are right, I dont do incline press for that reason had one shoulder injury already, not too bad. also carry a right rotator cuff strain

[Growth]

Todays Workout

Seated Cable Rows

32 x 12

84 x 8

90 x 8

90 x 8

96 x 6

Lat Pulldowns

84 x 7

84 x 6

84 x 6

84 x 6

Chins (overhand grip)

BW x 5

BW x 6

BW x 6

Bent Over DB Rows

40.5 x 8

47.0 x 8

47.0 x 8

52.5 x 8

BB Bicep Curls

40 x 8

40 x 7

45 x 6

DB Bicep Curls over an incline bench

18.5 x 8

20 x 7

20 x 7

Hammer Curls

13.5 x 6

13.5 x 7

13.5 x 6

BB Shrugs

140 x 10

160 x 8

160 x 8

100 x 10

Wrist Curls

22 x 8

22 x 8

22 x 7

12 x 8

12 x 7

Todays workout was alright. Havent lost too much strength in the back department. Biceps are a bit down.

[jono]

wrist curls/hammer curls seem very low compared to everything else. you use straps for the shrugs i take it?

[Growth]

wrist curls/hammer curls seem very low compared to everything else. you use straps for the shrugs i take it?

Wrist curls were low because im forearms were fried by the end of the workout. Hammers were initially for a pump but then i could only manage 6 or 7 odd reps, biceps were also fried. As for the shrugs i use sraps on the heavier lifts unless my forearms are fried.

[Growth]

Todays Workout

Leg Press

5pps x 12

6pps x 10

7pps x 8

8pps x 7

8pps x 6

Deadlifts

100 x 10

140 x 6

140 x 6

150 x 4

Leg Extensions (Quads)

78 x 10

84 x 10

90 x 8

96 x 8

96 x 6

Standing Calf raises

110 x 12

116 x 10

118 x 8

118 x 8

Seated Calf Raises

70 x 8

70 x 8

70 x 8

Short workout today. Legs felt alright. Hope to up the weights soon. Luvin the leg extensions but 96 is as high as it goes. Supplents are starting to kick in now, weight has increased about 3kgs water weight, 78ish kgs. Starting to watch what i eat again, not counting calories yet but just making a few small changes.

[jono]

solid training man, no squats ?

[Growth]

yeah i know i should really be doing squats, but i really hate doing them :pfft: For now leg press will have to be the next best substute, but eventually i will have to look at squats as the leg press machine can only hold a max of 10pps. Maybe hack squats? I think leg press is a bit underated, sure its not a good a doing squats but i always fell its gives my ass a good workout...can hardly sit down today

[jono]

yeah i know i should really be doing squats, but i really hate doing them :pfft: For now leg press will have to be the next best substute, but eventually i will have to look at squats as the leg press machine can only hold a max of 10pps. Maybe hack squats? I think leg press is a bit underated, sure its not a good a doing squats but i always fell its gives my ass a good workout...can hardly sit down today

:grin: yeah legpress is good. i like it. but hitting squats hard has made a huge difference to my quad/ham/glutes. i also LOVE hacksquats

[Growth]

Todays Workout

Flat Bench Press

60 x 12

100 x 7

100 x 7

105 x 4

105 x 2

Cable Flyes

30 x 10

36 x 8

36 x 8

42 x 2 ????

Arnold Press

23.5 x 8

25.5 x 8

25.5 x 8

26.5 x 7

Lateral Raises

20 x 8

20 x 8

20 x 8

21.5 x 8

Skull Crushers

35 x 8

40 x 6

40 x 6

Tricep Pushdowns (Single Pully) SS Dips

33 x 8, BW x 6

39 x 6, BW x 6

39 x 6, BW x 6

BB Bicep Curls

40 x 8

45 x 6

45 x 6

Todays workout felt pretty good, can feel the strength coming back :grin: Some muscles still had DOMS from previous workouts but wasnt too bad. 100kg bench is starting to get easy again, 105 was hard. Shoulder strength also coming back a bit. Tris seem to be lagging. Bis feel GOOD, 40kg is easy. Hoping to try 110 bench next week if i can rep out 105 a bit more.

[Growth]

Todays Workout

Flat Bench Press

60 x 12

100 x 7

105 x 6

105 x 5

110 x 2

DB Flat Bench Press

41.5 x 5 (ouch)

33.5 x 5 (okay)

33.5 x 5 (ouch)

Cable Flyes

26 x 8

30 x 6

30 x 6

Seated Milatary Press

60 x 8

65 x 7

70 x 5

70 x 5

Arnold Press

25.5 x 7

26.5 x 5

26.5 x 6

28 x 5

Lateral Raises

21.5 x 8

21.5 x 8

21.5 x 8

23.5 x 6

SkullCrushers

35 x 8

45 x 6

45 x 4

45 x 4

Tricep Pushdowns (Double Pulley) SS Dips

66 x 8, BW x 8

76 x 6, BW x 8

76 x 6, BW x 6

Chest workout started well. 100 was real easy, 105 was pretty easy too, 110 was heavy, so that was all good, THEN, i went to do some flat

DB press, got the weights up easy, then wheni lowered them, OUCH, a pain in the left pec near the tendon. Tried to push through the pain but decided better not. So i tried 33.5 which went okay, no pain, then next set the pain was back so gave up. Did some light flyes to finish. Hopefully its not a bad injury, happy to get the 110, might try for 115 on friday depending on how the sets before goes. Rest of the workout was good. Shoulders are almost back to full strength, tris had a mad pump, almost painfull. Weight is getting closer to 80 so am happy about that too.

[jono]

ncie workout man.. great skullcrushers

[Growth]

Todays Workout

Seated Cable Rows

32 x 10

84 x 10

90 x 9

90 x 8

96 x 6

Lat Pulldowns

84 x 8

84 x 7

84 x 6

84 x 6

Chinups (overhand grip)

BW x 6

BW x 5

BW x 5

Bent Over DB Rows

47 x 8

47 x 8

52.5 x 8

52.5 x 8

BB Bicep Curls

40 x 8

45 x 6

45 x 6

Incline Curls

20 x 8

20 x 8

20 x 6

Hammer Curls

13.5 x 6, 8.5 x 4

13.5 x 6, 8.5 x 4

13.5 x 6, 8.5 x 4

BB Shrugs

140 x 10

150 x 8

140 x 10

Slight improvement.

[jono]

nice workout. why not replace the pulldowns with weighted chins ?

[Growth]

nice workout. why not replace the pulldowns with weighted chins ?

Yeah ill need to do that soon. I need a belt to add some weight. You dod weighted chins right, what do you use to hold the weight. Ive seen alot of variations, alot of people even just use a rope. Im really looking for some king of beltr though. Any ideas?