Growths Journal

[Growth]

Todays Workout

Squats

60 x 10

80 x 10

100 x 10

115 x 10

Leg Press

6pps x 10

7pps x 10

8pps x 10

9pps x 10

Lying Leg Curls (1 Leg)

24 x 8

30 x 8

30 x 8

BB Calf Raises

100 x 10

140 x 10

180 x 10

210 x 10

Seated Calf Raises

104 x 10

104 x 10

104 x 10

Struggled a bit today, squats felt really heavy, perhaps not enough warm up or something because then leg press felt light as a feather :? Increased bb calf raises again, finally starting to get some calf development.

[jono]

so for squats 60/80 is warmup right. you might want to do some more work sets for squats. anyway nice job man.

[Growth]

so for squats 60/80 is warmup right. you might want to do some more work sets for squats. anyway nice job man.

Yeah 60/80 is warmup, i should squeeze another set in there.

[Growth]

Todays Workout

Arnold Press

16 x 10

31 x 8

33 x 6

36 x 4

Seated Military Press

70 x 8

80 x 6

90 x 2

Upright BB Rows

80 x 8

85 x 6

90 x 4

Lateral Raises

28 x 8

30 x 8

Front Raises

28 x 8

31 x 6

BB Shrugs

100 x 16

140 x 12

180 x 8

180 x 8

140 x 12

100 x 16

Good workout today, arnolds were up, seated mil press still wont budge, uprights are up, strongs lateral, fronts were up, decided to go up and down on the shrugs instead of a set of 230 just for a change.

[jono]

nice work good to see some lifts up man

[Simo]

I had to read the last couple of weeks of workouts, looks good man.

that lat raise is damn scary :shock:

excellent work with the new pbs.

[Growth]

Thanks mate.

On a side note the change up in shrugs has worked really well, ive got some nice doms today and even though it sounds unlikely they seem to have changed shape :shock:

[Varven]

Massive lifts everywhere bro ! Keep em going... whats your diet like,care to post up a rough summary ?

For stubborn military press that wont go up: Best advice I ever got: sooner or later every lift will be max'd out by your body at one point, change the excercise to a new one, max it out and then return to this excercise.

[Growth]

Yeah thats good advise, ive been contemplating a change up to my whole routine, ive been thinking along the lines of a 5x5 routine, but since im still gaining i guess i should stick with what ive got at the moment...not sure.

My macro split at the moment is about 400g protein, 300g carbs, 100g fats, that gives me about 3700cal a day, a long way off from what i want (5000). Its just so damn hard to eat so much! Ive even got to the stage where im eating peanut butter with a spoon, i hope to get to around a jar a day, if i can do that and get another meat meal in, a shake or two, i should be able to get to 5000.

Eatings hard work!

[Varven]

Yeah eggs and peanut butter are good.

Im going through anywhere from 6 - 12 eggs a day and about 1/4 jar of peanut butter.

Whats scary is if I had done this 1 year ago I would have died of heart failure or expanding at the waist line till I fit all 4 corners of the room. These days Im eating like a hog... and barely gain. Well it must be good then lol

[jono]

Yeah thats good advise, ive been contemplating a change up to my whole routine, ive been thinking along the lines of a 5x5 routine, but since im still gaining i guess i should stick with what ive got at the moment...not sure.

My macro split at the moment is about 400g protein, 300g carbs, 100g fats, that gives me about 3700cal a day, a long way off from what i want (5000). Its just so damn hard to eat so much! Ive even got to the stage where im eating peanut butter with a spoon, i hope to get to around a jar a day, if i can do that and get another meat meal in, a shake or two, i should be able to get to 5000.

Eatings hard work!

welcome to my world man. i eat about the same amount of protien as that but prolly twice as many carbs and fat

[Growth]

Todays Workout

Deadlifts

60 x 10

100 x 10

140 x 8

180 x 4

Swiss Ball Crunches

30

25

20

Leg Raises

12

12

12

Wrist Curls

30 x 20

30 x 16

30 x 16

Again similar to last week, 180 felt better this time but i couldnt get any more reps out of it, maybe next week. Just did some ab work, some wrist curls.

[jono]

deads still looking very good man

[deegee]

Nice going and good to see the diet picked up, going to have to do something similar myself when I get home

[Growth]

When abouts do you ge tback mate, im keen to hear about your trip.

[Varven]

How long did it take you to get to taht deadlfit mate ?

Ive spent the better part of this year so far working my way upto 115kg. Now Im starting to slow down, goals for the next 2/3 months is to hit a 140 kg dead and long term goal is to go for 6 PPS. LOL then Ill move on to deadlifting the car, house, neighbours house etc.

[Growth]

Not that long. I never did deads when i first started lifting. Then i was shown how to do them and have been doing them ever since.

I was told to start out light, so i began at about 100, then slowely worked up to 140, then after that i just tried 160 a couple of times just for fun and soon found i was doing that all the time, then i tried 180 etc etc, for the past few months i havent been using small division to move up, 10kgs is the smallest i use. I find with deads is you can lift more than you think.

I hope to get back to 200 soon.

[deegee]

When abouts do you ge tback mate, im keen to hear about your trip.

I wont be back till august, am in Hong kong at the moment, but at least here I check the internet, and catch up it is so hard in some places, china being one of them. i am looking forward to being home too.

[Growth]

Todays Workout

Incline Bench

60 x 12

100x 8

110 x 5

115 x 3

110 x 8

DB Flat Press

47 x 10

52 x 6

52 x 4

47 x 8

CG Bench

70 x 10

80 x 5

80 x 5

SkullCrushers

45 x 6

45 x 6

45 x 6

Tricep Pushdowns (Bar - Single Pulley)

51 x 8

51 x 8

57 x 6 =

Really good workout today, felt a strength increase from the first push, 100 was easy on the bench so i stopped at 8 anyway to save energy for later, got another rep out of 110 and decided it was time to go up, 115 was good, only 3 reps but im on my way. The 47kg dbs were so light! very very light, got to 8 which i did last time and had heaps of energy left, so i went to 10 and stopped, could have got to 12. Decided to step up to 52s again, felt fairly strong, hopefully i can get the reps up to around 8 so i can move to the 57s :grin: . Even CG was better. decided to keep the reps up for skulls so ditched the 50 and did 3 of 45. Tricep pushdowns felt good again, same as last week but still good considering all the extra energy i used before these.

Cracked my all time weight record :grin: Just a miserly 95kg but im hoping to get to 100 and beyond :grin:

[Simo]

115 looking good, im sure 120 is not far away. Congrats on getting to 95kg, ur 20 above me, :pfft:

Tri work also looking solid.

[Ash]

Nice going all round - you should crack 100kg soon at this rate.

[Growth]

115 looking good, im sure 120 is not far away. Congrats on getting to 95kg, ur 20 above me, :pfft:

Tri work also looking solid.

Thanks mate, yeah hopefully i can try for 120 next week, id love to lift 140 on the incline :nod:

[Growth]

Nice going all round - you should crack 100kg soon at this rate.

Thanks, im really chowing down on food lately, lol im eating right now :pfft:

[Ash]

Thanks, im really chowing down on food lately, lol im eating right now :pfft:

I am still taking it easy - I'll be back at gym on Wednesday but I have to say that as much as my body needed the break from training, I needed a break from the constant eating even more.

[jono]

Todays Workout

Incline Bench

60 x 12

100x 8

110 x 5

115 x 3

110 x 8

DB Flat Press

47 x 10

52 x 6

52 x 4

47 x 8

CG Bench

70 x 10

80 x 5

80 x 5

SkullCrushers

45 x 6

45 x 6

45 x 6

Tricep Pushdowns (Bar - Single Pulley)

51 x 8

51 x 8

57 x 6 =

Really good workout today, felt a strength increase from the first push, 100 was easy on the bench so i stopped at 8 anyway to save energy for later, got another rep out of 110 and decided it was time to go up, 115 was good, only 3 reps but im on my way. The 47kg dbs were so light! very very light, got to 8 which i did last time and had heaps of energy left, so i went to 10 and stopped, could have got to 12. Decided to step up to 52s again, felt fairly strong, hopefully i can get the reps up to around 8 so i can move to the 57s :grin: . Even CG was better. decided to keep the reps up for skulls so ditched the 50 and did 3 of 45. Tricep pushdowns felt good again, same as last week but still good considering all the extra energy i used before these.

Cracked my all time weight record :grin: Just a miserly 95kg but im hoping to get to 100 and beyond :grin:

very nice work man. damn i cant wait till 47 kg dbs feel light.. :grin:

95kg same weight as me man.