Growths Journal

[Varven]

Thats big weight on the seated Presses as well as lateral raises!

Wont be long before its 2pps for shoulder presses.. awesome dude!

if you feel youve reached a rut though, why not change to some other sorta shoulder press, maybe some sort of machine work for about 8 - 12 weeks n then return to bb presses?

Regd: front deltoid raises. From my understanding front delts get heavily worked out during any pressing motion, ie. not only shoulder presses but also bench press. So it might be redundant to work them again, therefore rear delt work might be more appropriate ?

[Marcus]

Another routine you may want to try is starting off with a DB pressing movement, then finishing off with BTN or military in the smith machine. I've found the stabilisers get really worn out with the DB work, then on the smith movements it feels like your shoulders are really taking a hammering.

[Growth]

Regd: front deltoid raises. From my understanding front delts get heavily worked out during any pressing motion, ie. not only shoulder presses but also bench press. So it might be redundant to work them again, therefore rear delt work might be more appropriate ?

I like doing a couple of lazy sets of front raises, seeing as how im concentrating on incline bench i figure i need to have a strong front deltoid, but yeah your right, they do get worked in mil press, db press etc

[Growth]

Another routine you may want to try is starting off with a DB pressing movement, then finishing off with BTN or military in the smith machine. I've found the stabilisers get really worn out with the DB work, then on the smith movements it feels like your shoulders are really taking a hammering.

Yeah my previous routine was like that, 2 sets of arnold press, then on to the smith machine for another 3 sets.

I shy away from behind the neck presses, they get such a bad rep im not sure if i should be doing them.

[Marcus]

I love BTN press. Especially after dumbell press they feel so gooood. I don't know this exercise gets a bad rep. I guess some people going down too low or too fast? I drop down to about ear height.

[Ash]

I shy away from behind the neck presses, they get such a bad rep im not sure if i should be doing them.

From what I've heard they are OK if you only take the bar down as far as your ears.

My thoughts are why take a chance?

I've been hurt before doing PBN and my rotators are fragile enough without adding in a shoulder exercise that may be dodgy, especially when there are so many other pressing movements that work well.

Then again...there are plenty of people who do then with no problems at all. :?

[Growth]

Well to tell you the truth, my flexability is so shot that i probabley couldnt do them even if i wanted to :roll:

[Marcus]

You should try that DC shoulder exercise with the broom. I swear that has done some amazing shit with my shoulders. Cleared up a sore rotator & I feel so much stronger & more comfortable when training shoulders now. I do 50 reps on most cardio nights.

http://www.intensemuscle.com/showthread.php?t=6997

[Ash]

You should try that DC shoulder exercise with the broom. I swear that has done some amazing shit with my shoulders. Cleared up a sore rotator & I feel so much stronger & more comfortable when training shoulders now. I do 50 reps on most cardio nights.

http://www.intensemuscle.com/showthread.php?t=6997

Great point!! That exercise is the one thing that sorted my rotators to the point where I am pain free these days.

After all the trouble I've had in the past, I am not going to risk those old rotators again. :wink:

[Growth]

I tried the stretch a while ago, worked damn good i swear i was getting some felibility back, not sure why i didnt continue with it, have to find a broomstick :grin:

[Marcus]

I used to do the stretch while watching tv, till one night the girlfriend copped one in the head so I was banned. :pfft:

[jono]

nice work on the mp pr man. looking good

[Growth]

I used to do the stretch while watching tv, till one night the girlfriend copped one in the head so I was banned. :pfft:

LOL :pfft:

[Growth]

nice work on the mp pr man. looking good

Cheers mate, i really need to see some improvement on the MP in the comming weeks though, i think the 6 sets idea is a good start.

[deegee]

Good stuff on the shoulders impressive weight there. I have really lost flexibility as I have increased mass.

I have given up stretching other than as a warm up whilst working out.

[Growth]

Todays Workout

Incline bench

60 x 12

100 x 10

80 x 12

80 x 12

60 x 15

60 x 15

BB Rows

60 x 12

100 x 10

90 x 12

90 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

45 x 12

40 x 15

40 x 15

40 x 15

Leg Extensions

Stack x 10

Stack x 10

Stack x 10

84 x 15

84 x 15

Still keeping with the theme of revisiting muscle groups worked on mon-wed. Took one exercise from each group and instead of the usual heavy 4-8rep work for 3 sets i did light 10-15rep work for 5 sets. I have to say im really enjoying these light workouts, its been ages since ive felt that unbearable burning sensation in muscles. I think these light days are really going to make an impact over the weeks, perhaps more for size than strength, its a nice way to wind down the week.

[jono]

nice lil workout there. why do you do leg ext ? i honestly think they are pretty useless for anything except warmup. ive been able to rep out the stack for ages, and my legs stayed the same, but when my hacks/legpress/squats went up my legs got bigger

[Simo]

yeh nice 'light' workout there. :grin:

[Growth]

nice lil workout there. why do you do leg ext ? i honestly think they are pretty useless for anything except warmup. ive been able to rep out the stack for ages, and my legs stayed the same, but when my hacks/legpress/squats went up my legs got bigger

Nah i dont agree with you there, i also have been able to lift the stack for ages but fridays workout was a light session, other wise i would have been doing 1 legged extensions with near the whole stack, and that is hard. I find that for me, if i dont include leg extensions in my leg workouts my quads look deflated, since ive added them back in my quads look full again, i guess it just varies from person to person.

Also i feel i need more quad development without the ass development lol, ass is disproportionately big that is another reason why i prefer to do and extra few sets of extensions at the end of the week.

Dont get me wrong, squats are awesome for quad development, but in this scenario you can see why im doing extra leg extensions.

[jono]

nice lil workout there. why do you do leg ext ? i honestly think they are pretty useless for anything except warmup. ive been able to rep out the stack for ages, and my legs stayed the same, but when my hacks/legpress/squats went up my legs got bigger

Nah i dont agree with you there, i also have been able to lift the stack for ages but fridays workout was a light session, other wise i would have been doing 1 legged extensions with near the whole stack, and that is hard. I find that for me, if i dont include leg extensions in my leg workouts my quads look deflated, since ive added them back in my quads look full again, i guess it just varies from person to person.

Also i feel i need more quad development without the ass development lol, ass is disproportionately big that is another reason why i prefer to do and extra few sets of extensions at the end of the week.

Dont get me wrong, squats are awesome for quad development, but in this scenario you can see why im doing extra leg extensions.

why not add some front squats ?? im sure you would get far better results than leg ext, ive also heard of ppl doing front squats because they dont build the ass, but i duno how true that is, anyway my point was i think there are far better things to do than leg ext

[Growth]

Well what do you suggest then, for my friday workout im looking solely for an exercise that will target the quads and nothing else, no help from the ass, nothing.

[jono]

Well what do you suggest then, for my friday workout im looking solely for an exercise that will target the quads and nothing else, no help from the ass, nothing.

endless sets of front squats.. do like 10+ heavy working sets .. then see how ur quads feel :grin: . try it and report back.

[Growth]

lol, mate i dont want to work the ass on fridays :grin: the ass is still a synergist in front squats, and for friday workouts im going high rep and low weight lol :pfft:

[jono]

lol, mate i dont want to work the ass on fridays :grin: the ass is still a synergist in front squats, and for friday workouts im going high rep and low weight lol :pfft:

the ass is worked much less on front squats than squats. i mean c'mon are you seriously THAT worried :grin: honeslty i think its a bit of a joke that you ( or anybody else is). its not like your ass is gonna explode into 50kg of ass. women love the ass anyway.

edit: btw the only ppl ive seen who worry about this ... have small legs

[Growth]

lol :pfft: i realise the ass is worked less on front squats and they indeed hit your quads hard, but its just not what im looking for in this instance, leg extensions are perfect.

:grin: Well i go to the gym to better myself not to impress girls with my big ass like you jono :pfft: