Growths Journal

[jono]

good to see your nice relaxing weights KILL mine man :grin:

[Growth]

lol :pfft:

[Growth]

Todays Workout

Incline Bench

60 x 12

100 x 8

120 x 3 =

120 x 1

110 x 6

110 x 4

Flat DB Press

47 x 10

47 x 8

47 x 7

47 x 6

SkullCrushers

50 x 8

55 x 5 =

55 x 3

CG Bench

90 x 7

100 x 4

100 x 5

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

60 x 5

63 x 3 DS

I went into the incline hoping to get another rep out of 120 to make it 4, well got to 3 and just couldnt attempt the next rep incase i got pinned, damn no spotter sucks! I think maybe ill have to switch to working at a lower weight for more reps and go up that way. Flat bench was good today, no pain at all on the first rep but i thought i should stick with the 47s anyway instead of going to 52's, to keep the reps higher. Skulls were good, did two work sets of my PB weight hopefully i can break it next time. Same with CG, two work sets of the PB weight. Pushdowns were increased again, CG's and pushdowns really get my triceps i can fully feel it.

New weight, 97kgs :grin: lol i better start cutting the fat if i wanna look lean for summer.

[Simo]

incline looking good man, id offer my services so you could push the forth rep out, but i dont think id be of much use as thats damn heavy, :grin: . what weight do you want to be at the end of ur cutting phase and about how much body fat %?

[Growth]

Well at the moment im thinking of cutting down to about 80-85kgs, i just want to look lean for once, i never look lean lol

[deegee]

Got to get to the ton forst before you start cutting! lots of good workouts there good progress

[Growth]

Got to get to the ton forst before you start cutting! lots of good workouts there good progress

Thats actually not a bad idea mate, ill see how i progress in the next few weeks.

[Growth]

Todays Workout

Lat Pulldowns

42 x 12

117 x 6

117 x 6

127 x 4

BB Rows

100 x 10

125 x 8

145 x 5

Wide Grip Chins

BW+15 x 6

BW+20 x 6

BW+20 x 6

BB Curls

60 x 6

60 x 6

67.5 x 3 =

DB Precher Curls

33 x 8

36 x 7

36 x 5

Really good workout today, even though i hadnt eaten a whole lot before hand i still felt like i had a ton of energy in the gym, lat pulldowns were okay, bb rows felt really good, chins felt very very light, bb curls felt light but i couldnt get the extra rep, prechers also were good, didnt have time for a pump exercise.

[jono]

very nice work man. everythings looking real strong

[deegee]

Good to see lots of red in there, let me know when you get to the ton shouldnt be more than a few weeks away!

[bleat]

Nice as always man, looking foward to a pic once you've leaned up

[Growth]

Todays Workout

Squats

80 x 10

100 x 10

120 x 6

130 x 4

130 x 4

Leg Press

6.5pps x 20

7.5pps x 20

8.5pps x 20

Lying Leg Curls (1 - Leg)

30 x 6

36 x 6

36 x 4

Leg Extensions (1 - Leg)

60 x 6

60 x 6

66 x 5

Standing BB Calf Raises

110 x 20

150 x 20

190 x 16

235 x 10

100 x 20

Seated Calf Raises

104 x 12

116 x 12

116 x 10

Well todays workout really took it out of me! Im happy with the structure of my leg workouts now though, i think theyre finally getting a good beating. Obtained my squat pb, a lowely 130 but in the rise. Legpress really sapped my energy, i added a 10 on each side since i have been doing the same weight for the last few w/o's. Leg curls and extensions both felt really good. BB calf raises were good too, the 235 set really compressed my back hard! it feels like if you dont keep your abs and lower back flexed hard you will snap in two.

[jono]

very nice on the squats man. keep it up youll be 3 pps squats in no time

[L.A Muscle]

Nice work on back the other day. Heavy.

Leg day

22 sets for legs nice one. I like the 20 rep leg press, how did you feel after that? You should try after your last set of 20 dropping the weight back to 3 plates a side resting for 1 min and then pumping out as many as you can. try to get 50+ reps, or if you can go for the Big 100rep. Your legs will love ya 4 it.

[Ash]

Almost knocking over 3pps on squats - that's good going.

[deegee]

I will be interested to see how some of these high reps work out for you over the weeks. good going

[Growth]

very nice on the squats man. keep it up youll be 3 pps squats in no time

Almost knocking over 3pps on squats - that's good going.

Yeah hopefully i can get to 140 in a couple of weeks.

[Growth]

Nice work on back the other day. Heavy.

Leg day

22 sets for legs nice one. I like the 20 rep leg press, how did you feel after that? You should try after your last set of 20 dropping the weight back to 3 plates a side resting for 1 min and then pumping out as many as you can. try to get 50+ reps, or if you can go for the Big 100rep. Your legs will love ya 4 it.

Thanks mate. After the leg press i was pretty exhausted, then when i got up and realised i had to take all the plates off i nearly threw up :grin: I like the idea of dropping back the weight after the final set and trying to pump out 50-100reps, i was thinking this very thing when i dropped the weight back too 100 from 235 for calf raises, i thought hey, L.A Muscle allways goes hard and does like 33 reps and stuff for his last set, i was contemplating it but didnt do it, i think i might incorperate that style in the comming weeks.

[Growth]

I will be interested to see how some of these high reps work out for you over the weeks. good going

Im loving the high rep leg press work, i think its going to help my leg strength quite a bit.

[Varven]

Leg press seems awesome bro, wont be long before you max out the machine ?

a little off topic but this question is dedicated to everyone pushing hard or pulling hard with big weights... you guys find heavy weights gives yer the piles ? Its a real pain in the Arse ( no pun intended )

[Growth]

lol :grin: how do you mean?

[jono]

Leg press seems awesome bro, wont be long before you max out the machine ?

a little off topic but this question is dedicated to everyone pushing hard or pulling hard with big weights... you guys find heavy weights gives yer the piles ? Its a real pain in the Arse ( no pun intended )

lol nah ive never had anything like that myself

[Varven]

err not too sure of the spelling but should also be called a heammorhoid ?

Heavy deadlifts were starting to trigger em off ... not fun ... thus I went low gear for a while. Thankfully normal now :pfft:

here we go :

http://en.wikipedia.org/wiki/Hemorrhoid

I believe quite common amongs those who end up causing high intestinal pressure when they force out the reps, especially on stuff like deads, squats etc.

[Growth]

Nah i havent experienced that before either, just looking at the link though, it says that about 1/2 of all Americans will have it by the time they reach 50, i didnt realise it was common :shock:

[Growth]

Todays Workout

Seated Military Press

60 x 10

70 x 10

80 x 8

85 x 5

90 x 4

90 x 3

Upright BB Rows

80 x 8

90 x 6

90 x 6

60 x 10

Front DB Raises

30 x 8

33 x 6

BB Shrugs SS DB Lateral Raises

120 x 20 SS 21 x 10

160 x 16 SS 21 x 10

200 x 8 SS 21 x 10

160 x 16 SS 21 x 10

120 x 20 SS 21 x 10

A revised shoulder workout today, as suggested by jono the two pressing movements basically makes the other one redundant so ive decided to go with 6 sets of seated mil press. It went okay, achived pb, i find my shoulder workouts to really be lacking however, i havent been making alot of progress. For upright rows i decided to stick with higher reps rather than go super heavy. I dropped the two sets of heavy lateral raises altogether, i figured since im doing 5 or 6 sets of them later in the workout theres no need to work them before hand. Front raises were up, these feel really good, probably the best of the lot. I added weight to all the shrug sets and instead of a 20kg DB, this time i went for a 21.5.

Very exhausting workout, hopefully this revised scheme will help get me out of my shoulder rut.