Growths Journal

[Varven]

GROWTH, that kryptonite your on must be A grade,

Do you ever plan to compete mate ?

seriously big weights bro, hope I can get there someday.

[Growth]

i can use more weight with an underhand grip but i can feel the stress on my forearms/bis WAY more than overhand.

i do rows for my back, not to screw up my arms :grin:

Yeah thats what i though, underhand would give your biceps more of an advantage to help, like in underhand chins.

[Growth]

GROWTH, that kryptonite your on must be A grade,

Do you ever plan to compete mate ?

seriously big weights bro, hope I can get there someday.

lol :grin:

Yeah i would definately look at competing. Right now i think im quite far off the size id like to be at if i were to compete.

Dont let the strength fool you though, i dont look that big for the weights i lift.

[Simo]

respect bro, bw+35 is massive, you must get hard out red marks from rope slicing into you, damn.

Weights looking solid man, if you are not that big for the weights you do, bad luck to any smart ass who gives you shit in town thinking he could take you, haha fools.

:pfft:

[Growth]

respect bro, bw+35 is massive, you must get hard out red marks from rope slicing into you, damn.

I do! It damn near hurts more than the pullups themselves :?

[Growth]

Todays Workout

Squats

80 x 10

100 x 10

110 x 8

120 x 6

Leg Press

6pps x 20

7pps x 20

8pps x 20

Lying Leg Curls (1 - Leg)

30 x 6

30 x 6

36 x 5

Leg Extensions (1 - Leg)

54 x 6

60 x 6

60 x 6

BB Calf Raises

100 x 20

140 x 20

180 x 16

230 x 10

100 x 20

Seated Calf Raises

104 x 10

116 x 10

116 x 8

Finally felt like i had a half descent leg workout. Squats were up, 20 reps again for LP. Extensions were brought in, calf raises were up. Good workout really.

[jono]

good squats

[Varven]

how on earth do you manage 20 rep sets on Leg press ?

I die after like 10 - 12 reps.

Just reconfirming 8PPS= 8 Plates Per Side right ? how do I get to that ?... Im on 2.5 plates a side

[Growth]

Its all in the head mate.

Just keep adding weight each week and youll be there in no time, i found i could go up fairly fast on the leg press, i just used plates and 10's. Yeah 8pps = 8 plates per side.

Next time you go just wack on 3pps and give it a go, youll be surprised.

[Growth]

Todays Workout

Arnold Press

16 x 12

33 x 8

36 x 6 =

36 x 4

Seated Military Press

80 x 6

80 x 6

80 x 6

Upright BB Rows

80 x 8

90 x 6

100 x 4

60 x 10

Lateral Raises

28 x 8

32 x 7

Front Raises

28 x 8

32 x 7

BB Shrugs SS Lateral Raises

100 x 20 SS 20 x 10

140 x 16 SS 20 x 10

180 x 10 SS 20 x 10

180 x 10 SS 20 x 10

140 x 16 SS 20 x 10

100 x 20 SS 20 x 10

Average workout today, didnt get any food in since breakfast so performed fairly averagely at the gym, got a few pbs but had to really work for them, totally exhausted at the end of it all.

[jono]

w t f @ 100kg upright rows. i would have to see that to believe it.

[Ash]

w t f @ 100kg upright rows. i would have to see that to believe it.

Just another "average" workout for the resident mutant :grin:

[Growth]

w t f @ 100kg upright rows. i would have to see that to believe it.

Why does it seem so amazing? Ive been working upto it for a couple of months now, nothing special.

[Ash]

Why does it seem so amazing? Ive been working upto it for a couple of months now, nothing special.

It's just that I've never seen anyone do upright rows with 2 plates a side, so it impresses me as well.

[Growth]

lol, you guys snapped me out! Im just a pencil neck geek who lives on the computer :grin:

[jono]

w t f @ 100kg upright rows. i would have to see that to believe it.

Why does it seem so amazing? Ive been working upto it for a couple of months now, nothing special.

thats huge man seriously :grin:

talk about boulder shoulders

[Growth]

i really want to have huge shoulders, thats why i give them there own day, having big shoulders can give the apperance that you big when your not :pfft:

[jono]

i really want to have huge shoulders, thats why i give them there own day, having big shoulders can give the apperance that you big when your not :pfft:

my advice is drop the arnold press's i think they are crap compared to MP/db MP.

if i was you i would hit one of those set after set till your totally out of energy. i think 2 pressing movements is redundant really.

[Pseudonym]

I don't know how well this suggestion is going to be received by you low-volume people but...

I've struggled getting my shoulders to look round. I'm still struggling, but recently I found a routine that worked really well.

It's a two-part routine, and the first part is high volume. And I mean HIGH volume. Shoulder workouts twice a week, and each workout has 24 sets of 15 reps!

Madness? Possibly, but I tried it anyway, and it gave me my best shoulder gains to date. I'm betting it would work really well for you too, Growth, since it's such a change from your normal workouts.

Here's the link: http://www.t-nation.com/readTopic.do?id=469072

(Note: I changed some of the exercises a bit since I thought they were just asking for an injury, but I kept the basic principles the same.)

[Ash]

Madness? Possibly, but I tried it anyway, and it gave me my best shoulder gains to date. I'm betting it would work really well for you too, Growth, since it's such a change from your normal workouts.

That's about as far removed from what I am doing as the moon is from my house. :pfft:

I've had great shoulder gains on very ow volume workouts but I can see how that routine would shock your shoulders into growing - it would be grow or die I guess.

(Note: I changed some of the exercises a bit since I thought they were just asking for an injury, but I kept the basic principles the same.)

WTF - cheat upright rows? That sounds nastier than a rabid pit bull attached to your leg. :think:

[Growth]

my advice is drop the arnold press's i think they are crap compared to MP/db MP.

if i was you i would hit one of those set after set till your totally out of energy. i think 2 pressing movements is redundant really.

Yeah they do feel pretty much the same, ive always been a fan of anrold presses though, perhaps i could do 6 sets of one one week, and then 6 sets of the other the following week, rotate them like that...

[Growth]

It's a two-part routine, and the first part is high volume. And I mean HIGH volume. Shoulder workouts twice a week, and each workout has 24 sets of 15 reps!

Madness? Possibly, but I tried it anyway, and it gave me my best shoulder gains to date. I'm betting it would work really well for you too, Growth, since it's such a change from your normal workouts.

Yeah i think a changup like that would probabley do wonders for me at the moment, im amazed at the amount of sets, and twice per week? Today i have to give the shoulders a rest but ill grab my barbell from home on the weekend and do some high set / high rep work, see how it goes.

[Pseudonym]

(Note: I changed some of the exercises a bit since I thought they were just asking for an injury, but I kept the basic principles the same.)

WTF - cheat upright rows? That sounds nastier than a rabid pit bull attached to your leg. :think:

Indeed! I couldn't bring myself to cheat much at all, except maybe on squeezing out the last few reps. These were my other changes:

Lean Away Lateral Raise - I blame these for a nasty period of back pain. The spine is put under sideways pressure - just look at the photo they include. It can't be good for you! Also it reduces your posible range of motion. I replaced these with standard DB lateral raises.

Ahrens Press - I didn't like the stress put on the shoulder joint by pressing out to an angle, so I substituted standard military DB press.

Bent Press - couldn't find any more info on this one, asked an oldtimer about it, was told it went out of fashion decades ago because of the pressure it put on the spine. I couldn't figure how it worked anyway, so I swapped it.

I'll stop hijacking Growth's log now!

[Growth]

I was also skeptical of the lean away lateral and ahrens press, it just doesnt seem right, especially ahrens press :?

[Growth]

Todays Workout

Incline Bench

60 x 12

100 x 10

100 x 10

80 x 12

80 x 12

60 x 15

BB Rows

60 x 12

100 x 10

100 x 10

95 x 12

80 x 15

80 x 15

SkullCrushers

45 x 10

35 x 12

35 x 12

30 x 15

30 x 15

BB Bicep Curls

50 x 10

50 x 10

45 x 12

40 x 15

40 x 15

Leg Extensions

Stack x 10

Stack x 10

Stack x 10

84 x 15

84 x 15

Stuck with the trend of repeting muscle groups worked earlier in the week, however this time i decided instead of 2 sets id do 5 and instead of 8-10reps id go 10-15. It was a good changup, i used extremely light weights, felt a bit guilty when i left the gym that i hadnt really worked that hard, a nice relaxing workout for a change though.