Growths Journal

[Tammy]

very clean - wish I could eat that many carbs and get away with it!!! Especially rolled oats - I love my porridge

[Growth]

the thing i have agaisnt caps is : way too expensive.. i have around 5-6 tblespoon of FSO a day.. that would be 1tblspn = 15g = 15 cap 5*15 = 75 caps a day = $$$$$$$$

Yeah when you look at it that way it is a very expensive alternative. However i only supplement in around 20-30g of EFAs so its not too bad.

[Growth]

Yesterdays Workout

Lat Pulldowns

40 x 12

88 x 7

88 x 6

88 x 6 & DS

Chins (Underhand)

BW x 8

BW x 8

BW x 7

BB Bicep Curls

40 x 9

45 x 7

50 x 7

Hammer Curls

17 x 8

19 x 8

20 x 8

21 x 8

23 x 6

13 x 10

11 x 12

Wrist Curls

35 x 8

35 x 8 & 15 x 6

35 x 6 & 15 x 6

RR Wrist Curls

15 x 7

15 x 6

15 x 6

Still trying to keep reps up on all exersices. No real back strength increases yet although the amount of chins i can do has gone up a bit. Bicep strength seems to be on the rise. It was a pretty good workout.

[Growth]

Yesterdays Workout

Arnold Press

20 x 12

25 x 9

27 x 7

31 x 6

13 x 12

Cable Raises

74 x 10

74 x 10

85 x 8

74 x 8 & DS

Standing Military Press

40 x 10

60 x 7

50 x 8

Lateral Raises

20 x 8

25 x 8

25 x 8

17 x 12

BB Shrugs

120 x 12

150 x 8

180 x 8

80 x 12

Machine Shoulder Press

75 x 8

75 x 7

75 x 5 & DS

ATF Squats

60 x 10

80 x 8

80 x 6

40 x 12

40 x 12

Solid shoulder workout. Still trying to keep reps high and incorperating drops sets. No real strength gains over last weeks workout i dont think but still felt pretty good. Squats are pretty disapointing although i havent done any leg work for ages, plus i should really have done them at the beggining of the workout instead of the end. One way i can tell i havent done leg exercises in a while is because of the DOMS. Ass DOMS, hamstring DOMS, DOMS in my quads :grin: Feeling alot better because of the leg work, cant wait to see an improvement next week, hell i might even go in on the weekend for another session.

[jono]

get hitting those squats as hard as you can man.. they are awesome

[Growth]

Yesterdays Workout

Flat Bench Press

60 x 12

60 x 12

100 x 8

120 x 5

130 x 3

140 x 3 :grin:

DB Press

52 x 7

44 x 6

44 x 5

SkullCrushers

45 x 8

50 x 6

50 x 4

40 x 6

Tricep Pushdowns (Rope)

62 x 6 & DS

62 x 6 & DS

62 x 6 & DS

Tricep Pushdowns (Bar)

62 x 6 & DS

62 x 6 & DS

62 x 6 & DS

Yeah, finally cracked it. Got the 140. It felt really heavy when i had it at the top but as i brought it down it felt alright and i just pushed back up. Managed it three times too. I Think it has helped me that i went for more reps this time round, instead of trying a very heavy weight for just 1 id do a lighter weight for a minimum of three. Im really feeling it today in my cheast. I attribute most of the recent strength gaines to an increased protein intake and EFA intake. Basically doubled my intake of protein powder whilst protein from real food remained about the same. Weighed in at 86kg after the bench effort just to see how far id come. Started out at 75kg on jan 18th so in three months ive put on about 10kgs. Bench when from about 100kg for 4-5 to 140 for 3. BF has definiately increased not sure exactly how much though.

On a side not im trying a new stretching technique to help my shoulder injurie. It supposedly will cure 90% of shoulder injuries, i was skeptical it first but so many people replied to the thread saying it worked for them. I sis some yesterday and it already feels a little better, takes around 1 week to get the full benefit though.

[deegee]

Well done mate!! 140 is a great lift. It is good to see goals reached. Good luck with the new shoulder stretching. What will be your new goal/target?

[jono]

Yesterdays Workout

Flat Bench Press

60 x 12

60 x 12

100 x 8

120 x 5

130 x 3

140 x 3 :grin:

DB Press

52 x 7

44 x 6

44 x 5

SkullCrushers

45 x 8

50 x 6

50 x 4

40 x 6

Tricep Pushdowns (Rope)

62 x 6 & DS

62 x 6 & DS

62 x 6 & DS

Tricep Pushdowns (Bar)

62 x 6 & DS

62 x 6 & DS

62 x 6 & DS

Yeah, finally cracked it. Got the 140. It felt really heavy when i had it at the top but as i brought it down it felt alright and i just pushed back up. Managed it three times too. I Think it has helped me that i went for more reps this time round, instead of trying a very heavy weight for just 1 id do a lighter weight for a minimum of three. Im really feeling it today in my cheast. I attribute most of the recent strength gaines to an increased protein intake and EFA intake. Basically doubled my intake of protein powder whilst protein from real food remained about the same. Weighed in at 86kg after the bench effort just to see how far id come. Started out at 75kg on jan 18th so in three months ive put on about 10kgs. Bench when from about 100kg for 4-5 to 140 for 3. BF has definiately increased not sure exactly how much though.

On a side not im trying a new stretching technique to help my shoulder injurie. It supposedly will cure 90% of shoulder injuries, i was skeptical it first but so many people replied to the thread saying it worked for them. I sis some yesterday and it already feels a little better, takes around 1 week to get the full benefit though.

congrats on the bench man! its crazy .. bring on 4 plates now.

yeah that DC shoulder injury stretch should work good.. (i assume you mean that)

[Growth]

Well done mate!! 140 is a great lift. It is good to see goals reached. Good luck with the new shoulder stretching. What will be your new goal/target?

Thanks mate. Not sure on what the new goal will be, probaly will just keep trying to increase the weights for a while while i think of a new goal

[Growth]

yeah that DC shoulder injury stretch should work good.. (i assume you mean that)

Yeah mate thats the one, seem to be going alright at the moment, the pain is still there but i belive it has lightened up abit. Ill keep it up anyway, if nothing else then just for better flexibility.

[Growth]

Yesterdays Workout

Flat Bench Press

60 x 12

60 x 12

100 x 8

120 x 5

140 x 3 =

Flat DB Press

52 x 6 =

52 x 5 SS DB flyes 11 x 21

Skullcrushers

45 x 8

55 x 4

50 x 6

Tricep Pushdowns (Rope)

74 x 8

74 x 6

62 x 6 DS

Tricep Pushdowns (Bar)

62 x 8

62 x 6 DS

62 x 6 DS

Was happy with this workout. Managaed to solidify the 140 bench, i was hoping it wasnt just a one off but managed the same amount of reps again. 52 DBs felt really light, ill have to give the 57s a crack soon once i can get more reps and sets out of the 52's. Skulls were okay, should have tried for another rep of two on the 55s but just couldnt get the bar to go up. Pushdowns were okay, nowhere near my PB but i love doing DS on these to get a really good pump at the end of the workout. All in all a good days work.

[jono]

good to see another heavy bench workout

[Growth]

good to see another heavy bench workout

Cheers mate.

[Growth]

Yesterdays Workout

Arnold Press

22 x 12

25 x 8

27 x 8

31 x 6

27 x 8

Seated Shoulder Press

68 x 8

75 x 8

75 x 8

75 x 8

Lateral Raises

22 x 8

25 x 8

27 x 8

22 x 8

BB Shoulder Shrugs

100 x 12

140 x 12

180 x 8

200 x 6

100 x 12

Rear Delt Flyes

45 x 8

45 x 8

45 x 8

[jono]

very heavy shoulder workout man .. insane rear delt work .. damn .. yous hould post a rear dbl bi.. must be insane

[deegee]

Have you got some chest and bi measurements for us you must have put on some good sieze in the last 6 months

[Growth]

very heavy shoulder workout man .. insane rear delt work .. damn .. yous hould post a rear dbl bi.. must be insane

Unfortunately those arent DBs :grin: Its one of those reverse pec flye machines with the long handles. Hard to describe but you should have seen one before, yeah so it was just a 45kgs worth of plates not DBs :grin:

[Growth]

Have you got some chest and bi measurements for us you must have put on some good sieze in the last 6 months

Havent done any measurements for a while but ill post some up soon. I rarely progress in size as much as strength but i do think i will have have an increase in the chest measurement.

MAY post some pics in a month or so....MAY :grin:

[DumBelle]

Have you done any rotator cuff work for your shoulder growth?

I suppose it depends what you've done to it but I havnt seen a shoulder problem that wasnt alleviated by rotator cuff work and a good physio.

[DumBelle]

Well that is except for one guy I know who had the bar smash down on his shoulder and who hasnt had surgery as he felt it would make the situation worse.

[deegee]

Thats why I just suggested measurements, posting pics is a big thing I dont know if I am game, plus not happy with what I see at the moment in the mirror. Maybe when I am under 10% and still over 100 kg then possibly

[Growth]

Have you done any rotator cuff work for your shoulder growth?

I suppose it depends what you've done to it but I havnt seen a shoulder problem that wasnt alleviated by rotator cuff work and a good physio.

I dont actually know what it is i have done, officially, as i havent seeked any medical advise on it. All i can tell is that its some kind of tendonitus? inflamation? maybe a small rupture or tear.

Ive been doing a shoulder stretch which involves using a long pole and moveing it from infront of your chest to behind your back whilst keepng your arm dead straight. It has been going okay, still feel it though but i think the stretch is slowely helping.

Any advise is welcome. Cheers.

[Growth]

Thats why I just suggested measurements, posting pics is a big thing I dont know if I am game, plus not happy with what I see at the moment in the mirror. Maybe when I am under 10% and still over 100 kg then possibly

Yeah im not too keen on posting pics yet, but i think i will end up posting at some stage. The only problem with measurements is that unless you quote your BF then they arent the best either.

under 10% and over 100kg.....WOW :shock: Mate you should start a journal seriously, id be interested in seeing your workout strategies, diet etc. They are obviously working for you.

I think if i were to post pics id have to lose a bit of BF first, at the moment i would guestimate around 18%. Would like to get that down to around 12 after this bulk.

[jono]

you guys are funny.. who cares what your pics look like :pfft: :grin:

[Cornfed]

Oh for godness sake - I'm not in posing shape and I posted pics, didn't I. I agree with Jono. Grow up and stop being such babies. I'd particularly like to see what Growth looks like, given his alledged totals surpassed mine recently.