Growths Journal

[Growth]

Todays Workout

Squats

80 x 10

100 x 10

120 x 6

130 x 5

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 5

36 x 5

Leg Extensions (1 - Leg)

60 x 6

60 x 6

66 x 6

Standing BB Calf Raises

110 x 20

150 x 20

190 x 16

235 x 12

100 x 20

Seated Calf Raises

104 x 12

116 x 12

116 x 10

Todays workout was pretty mediocre, squeezed another rep out of my squat pb, backs still giving me shit so im finding it hard to really squat hard. Legpress was the same as last week, it takes alot of energy so im not really looking to add weight so fast. Leg curls and extensions were good, calf work was also pretty good.

Am i the only one who has really bad tenson / connective tissue issues? Straight up just about every tendon or ligament that is involved in my heavy lifting gives me greif, wiether it be the one that connects the pec to the upper arm, or shoulder ones, the ones that connect biceps and tris to around the elbow, the ones that connect the lower back to the hip...anyone else have cronic issues like this???

[Ash]

Am i the only one who has really bad tenson / connective tissue issues? Straight up just about every tendon or ligament that is involved in my heavy lifting gives me greif, wiether it be the one that connects the pec to the upper arm, or shoulder ones, the ones that connect biceps and tris to around the elbow, the ones that connect the lower back to the hip...anyone else have cronic issues like this???

Yep - pretty much all the time! :cry:

For some reason, I've always been prone to injury and it's usually the tendons that get hurt. It's a lot better overall since I dropped my volume right down but still not perfect - I have a couple of sites that are just not healing.

[Growth]

Yeah that sounds like me, they dont seem so much an injury per say, more like they slowely creep up on you, you can feel the pain a little more each workout until it reaches a plateau, its not even that painful, more like annoying, but it does affect my lifts for sure.

Like yours Ash, some heal and other seem to be cronic, you would think if you ate right and drunk enough water each day that these could be avoided, its only when ive been on joint / connective tissue supplements for a month+ do i get relief, it sucks because that stuff is so damn expensive and i need to be on it constantly to get relief.

[jono]

sux to hear you got some back issues. man. well take it easy and let it get 100%. if i got a really bad injury i would just not train AT ALL till it was fixed. long term man .. long term.

ive really had no tendon issues, apart from my forearm one from heavy bb curls. thats gone away now though . it lasted like a month. really hurt too lol.

[Varven]

Yeah my knees screwed again and now my elbows acting up .. I think anyone who pushes a heavy weight will experience joint problem lol.

Growth how tall are you and whats a rough guess at your bf % mate ?

[Growth]

Yeah my knees screwed again and now my elbows acting up .. I think anyone who pushes a heavy weight will experience joint problem lol.

Growth how tall are you and whats a rough guess at your bf % mate ?

im just over 6' tall, estimate bodyfat to be around 20% maybe, not really sure but i have quite a high viceral fat content and not so much sub cutenous fat, if i ever get it tested ill let the board know.

[Simo]

whats the difference between viceral fat and sub cutenous fat...

[Growth]

From what i gather viceral fat is inside you, like around your organs etc, subcuttenous (yeah im not sure on the spelling of either of these :grin: ) is the fat between your muscle and skin.

I dont really look too flabby, but i have a huge gut if i let it hang out lol, you might say it looks a bit like a beer gut except i never drink.

[deegee]

be interested to know of you do get a check done on your % bodyfat I have a bit of a gut and I am at 18% at the moment even at 12 it is still there. % bodyfat measurements can be decieving when trying to compare how you look.

[Growth]

be interested to know of you do get a check done on your % bodyfat I have a bit of a gut and I am at 18% at the moment even at 12 it is still there. % bodyfat measurements can be decieving when trying to compare how you look.

I agree with you there, you cant really judge BF by how you look, my gut is always huge when im bulking, when ive been cutting for a while it deflates noticibley. Its weird, its not fat ON my stomach, its inside.

Ill try to get it checked just before i begin my cut.

[Growth]

Todays Workout

Incline Bench

60 x 8

60 x 8

60 x 8

100 x 8

110 x 6

120 x 2

Flat DB Press

47 x 8

52 x 6

52 x 6

Skull Crushers

50 x 8

55 x 5

55 x 4

CG Bench

90 x 8

100 x 5

105 x 3

Tricep Pushdowns (Bar - Single Pulley)

57 x 9

60 x 6

67 x 3

Well everything felt pretty heavy today. I made sure to warmup properly today because the tendon issues related to chest seem to be getting better, still stuck at low reps for 120, didnt try for 125 this time. DBs were better, went back up to 52's today for the first time in a while, felt heavy but still i managed to press out 6 reps each set. Skulls were a little down although i did two sets of 55 instead of 50. CG felt really good as did pushdowns. Weight is 98 but i cant see me getting to 100 any time soon, ill look at the situation at the start of september and see if its time to begin cutting :cry: I hate cutting, i may go on a binge soon just so i dont forget what some food tastes like :grin:

[jono]

nice work man. be careful when you cut. to be honest i wouldnt cut if i was you.. i would hold the weight for a while.

[deegee]

^^^ I agre with this just hold your maximum weight for a while before cutting you still have a bit of time to go before you ned to cut if you are looking for a summer target

[Growth]

Yeah good advise guys, i guess there is still alot of time to cut, ill see how it goes...

[Growth]

Todays Workout

Lat Pulldowns

42 x 12

42 x 12

120 x 6

120 x 6

120 x 6

BB Rows

105 x 10

125 x 8

145 x 5 =

Machine Rows

40 x 8

60 x 6

80 x 4

BB Bicep Curls

60 x 6

60 x 6

60 x 6

DB Precher Curls

33 x 7

33 x 6

36 x 4

For todays workout i decided to keep away from the low rep PB sets, i just stuck 6 reps for both lat pulldowns and bb curls. Lat pulldowns did feel quite good though, bbrows were okay. Dropped the chins for this week just for a bit of variation, i used to do lat pulldowns / chins / pullups for my back workout for a while so i thought id lean more towards rowing exercises for a change, must say im happy with the machine rows, the most i had ever previously done was 50 back in the day, so my back strength has definitaly increased. BB curls felt really good, i might try to get the reps up rather than weight at this stage, prechers felt very heavy for some reason, nowhere near PB. Ate like an animal today which only lead to more hungeryness later on :pfft:

[jono]

keep eating like an animal man. its the key to growing. looking very strong. hey why dont you give 1 arm db rows a go if your into trying more rowing movements. i reckon they are real good

[Growth]

keep eating like an animal man. its the key to growing. looking very strong. hey why dont you give 1 arm db rows a go if your into trying more rowing movements. i reckon they are real good

Yeah i thought about those today when i was deciding which to do, the only problem with those is i maxed out the dbs (57) ages ago when i wasnt this strong, worth a revisit all the same perhaps though.

[deegee]

keep eating like an animal man. its the key to growing. looking very strong. hey why dont you give 1 arm db rows a go if your into trying more rowing movements. i reckon they are real good

Yeah i thought about those today when i was deciding which to do, the only problem with those is i maxed out the dbs (57) ages ago when i wasnt this strong, worth a revisit all the same perhaps though.

that is alot of weight, and you maxed out some time ago!!

[jono]

keep eating like an animal man. its the key to growing. looking very strong. hey why dont you give 1 arm db rows a go if your into trying more rowing movements. i reckon they are real good

Yeah i thought about those today when i was deciding which to do, the only problem with those is i maxed out the dbs (57) ages ago when i wasnt this strong, worth a revisit all the same perhaps though.

yeah i thought you might of. you should do em last when your back is totally dead.

[Growth]

Yeah i will probabely do them next back workout instead of machine rows. One thing ive realised is my back is my strongest point and its also the one where i mix up the exercises the most, dropping this...adding that, i might consider a rota system for all bodyparts like this.

[jono]

Yeah i will probabely do them next back workout instead of machine rows. One thing ive realised is my back is my strongest point and its also the one where i mix up the exercises the most, dropping this...adding that, i might consider a rota system for all bodyparts like this.

another thing i though of is do them super slow. this will make it much harder

[Varven]

add in rack deads and finaly finish of with db rows in the 10 - 15 rep range. They really pump your lats up.

Perform them while lying face down on an inclined bench . About 30deg incline works for me cause i get a full arm stretch AND I can pick th e dbs off the floor.

Your bench has 2 cushion parts right, one bigger than the other, the main part will be inclined, like when you do incline chest presses. Let the othe other smaller cushion part stay flat. Your kness should be on this .

Therefore you remove any assisting muscles and 'balance' on the inclined bench. Now Row both DBs at the same time, focussing entirely on contracting lats, Bring them to peak position and squueze hard for one second. Lower in controlled fashion.

Hopefully the strict and controlled form with relatively high reps will force a good workout.

If not a ISO lat leg press can be a great rowing machine, I dunno if your gym has one, if it does let me know and ill describe how to row on that

[Growth]

add in rack deads and finaly finish of with db rows in the 10 - 15 rep range. They really pump your lats up.

Perform them while lying face down on an inclined bench . About 30deg incline works for me cause i get a full arm stretch AND I can pick th e dbs off the floor.

Your bench has 2 cushion parts right, one bigger than the other, the main part will be inclined, like when you do incline chest presses. Let the othe other smaller cushion part stay flat. Your kness should be on this .

Therefore you remove any assisting muscles and 'balance' on the inclined bench. Now Row both DBs at the same time, focussing entirely on contracting lats, Bring them to peak position and squueze hard for one second. Lower in controlled fashion.

Hopefully the strict and controlled form with relatively high reps will force a good workout.

If not a ISO lat leg press can be a great rowing machine, I dunno if your gym has one, if it does let me know and ill describe how to row on that

mmmm, your gonna have to draw me a pic i think , lol, i cant really imagine it, so both of your knees are on the small part of the bench, and your pick up both dbs and row them, how do you lean forward? Im not following at all lol. Show me a pic of the leg press machine too, my gym may have one, cheers.

[Growth]

Todays Workout

Squat

60 x 8

100 x 8

120 x 6

130 x 6

140 x 3

Leg Press

6.5pps x 20

7.5pps x 20

8.5pps x 20

Lying Leg Curls (1 - Leg)

30 x 6

36 x 5

36 x 4

Leg Extensions (1 - Leg)

60 x 6

66 x 6 =

66 x 6 =

Standing BB Calf Raises

120 x 20

160 x 20

200 x 16

240 x 8

120 x 20

Seated Calf Raises

104 x 10

116 x 10

128 x 8

Had a really good leg workout today, focused on getting all the food i needed in before getting to the gym and made sure i was well hydrated. Hit 140 for 3 reps on the squat today, i really focussed on contracting the quad while squatting, i could feel it alot more so that was good. Leg presses felt quite easy exept for the last set, maybe time to go up again. Leg curls and extensions were pretty stagnent, i could feel the previous to exercises had taken their toll on them, no progress for those two exercises. Standingcalf raises were good, new pb, the weight seems to be getting dangerously high, i hope i dont get a back injury doing these, i have to keep my back flexed the whole time just to keep it straight.

[jono]

great squatting man. ur legpressing compared to your squat is way out of proportion. i expect huge gains on that squat man!!!! :grin: