Growths Journal

[jono]

nice going, look forward to hearing about the legs tomorrow!

Not really sure what i can do, the gym that i curently use doesnt have alot of facilities, doesnt have a leg extension machine, or the hamstring one, no legpress...Ill do squats obviously...calf raises...lunges perhaps? Any ideas guys?

squats.

barbell hacksquats

front squats

lunges

SLDL

= ur legs DEAD !!! :grin:

that site you like to post links too will how ya how to do a bb hack

[deegee]

^^^ Thats telling him!

[Growth]

wow BB hacksquats look like some kind of reverse deadlift, looks exactly the same except the BB is behind your legs :shock:

[Growth]

Todays Workout

Leg Press

4pps x 10

5pps x 10

6pps x 10

7pps x 10

8pps x 10

Leg Extensions

80 x 10

86 x 10

90 x 10

Standing Calf Raises

122 x 12

122 x 12

122 x 12

Seated Calf Raises

70 x 10

70 x 8

70 x 8

Decline Situps

20

20

20

Swiss Ball Crunches

12

12

12

Roman Chair Leg Lifts

15

15

15

BB Shrugs

100 x 16

140 x 12

180 x 8

100 x 12

Wrist Curls

32 x 16

32 x 12

32 x 8

An easy workout today. Decided to pay for a casual session at my old gym so i could use the legpress and other leg equipment. Surprised i could do 8pps relatively easily, though i would has suffed alot of atrophy in my legs :pfft: Still a way of my PB though which is 10pps for 6, the new machine can only hold 9 :cry: Havent lost alot of leg strength all round really. Just did a few other exercises that i havent done in a while...

[deegee]

solid looking workout there, interested if you start feeling it in the next day or so, I take it you didnt push yourself to the vomitting point

[jono]

solid looking workout there, interested if you start feeling it in the next day or so, I take it you didnt push yourself to the vomitting point

no squats of any kind good workout nontheless

[Growth]

solid looking workout there, interested if you start feeling it in the next day or so, I take it you didnt push yourself to the vomitting point

hehe :pfft: nah im not as hardcore as jono, i rarely feel sick though, only if i have taken a break for around 2 weeks or more, then when i get back into it i feel sick during/after w/o's

[Growth]

Todays Workout

Flat BB Bench

60 x 10

60 x 10

100 x 8

120 x 5

Flat DB press

55 x 5 =

55 x 4

55 x 3

Incline BB Bench

60 x 8

80 x 7

100 x 3

DB behind the head

36.5 x 8

38.0 x 7

41.5 x 5

Tricep Pushdowns (Rope)

86 x 8

91 x 6

100 x 4

Tricep Pushdowns (Bar)

78 x 8

90 x 7

102 x 5

114 x 3

36 x 20

Dips

BW x 12

Decided to drop the 140 from flat bench because my injury seems to be on the mend so i didnt want to aggravate it. Added in incline bench which gave me no grief whatsoever on my tendons, also managed to push 100kg which i have never been able to do, even though its been ages since ive done it i guess the flat bench has pulled it up. May possible drop flat bench altogether soon...Triceps were very strong today, a coupla new pbs, threw in a set of dips at the end just to finish the chest and tris with a little pump.

[jono]

nice work man .. heavy incline

[Simo]

heavy pushdowns, Good to see ur busting out new pb's.

[Growth]

Cheers guys.

[Growth]

Todays Workout

Lat Pulldowns

45 x 12

95 x 8

109 x 6

115 x 4

Pullups

BW+15 x 6

BW+15 x 6

BW+20 x 4

Wide Grip Chins

BW x 8

BW x 7

BW x 6

BB Bicep Curls

50 x 8

55 x 6

60 x 4

Hammer Curls

25 x 6

27 x 5

17 x 11

17 x 10

Rear Delt Machine

64 x 8

68 x 7

68 x 6

Good back / bi workout today. Working out my back has become my favourite muscle group. Weighted pullups are on the rise, my biceps seem to be benefiting greatly since i began to add weight, even wide grip chins are going up in reps, when i tried them a few weeks ago i couldnt even pull myself up. Bi workout was okay, didnt concentrate to much on using heavy weight, just getting a few extra reps in for a change.

[jono]

+20kg on chins is awesome man

[Growth]

+20kg on chins is awesome man

Thanks mate, ive been surprised by how easy i have been able to progress on weighted pullups, i think its more a case of not trying them sooner though rather than increasing strength, probabley just wasnt pushing myself before.

[deegee]

youve inreased alot fast from struggling to do 1 rep. do you find the lat pulldowns and pullups work different muscles?

[Growth]

youve inreased alot fast from struggling to do 1 rep. do you find the lat pulldowns and pullups work different muscles?

I find that pullups seem to put more of the stress on the biceps, perhaps its due to how your body is positioned. When you think about it, although the exercises are virtually the same, body position and the angle at which you pull are slightly different, that maybe where the extra bicep stress is comming from.

[Growth]

Todays Workout

Flat Bench

60 x 10

60 x 10

100 x 8

120 x 5

140 x 4

DB Bench

55 x 6

55 x 5

55 x 5

DB Behind the head

44 x 10

44 x 8

44 x 6

Tricep Pushdown (Rope)

85 x 8

90 x 6

95 x 4

Tricep Pushdown (Bar)

85 x 9

90 x 6

74 x DS

Both DB and BB bench are on the way back up. The tendons seem to be healing even with the workouts, not alot of pain today. Triceps were okay. Still pushing the PBs. Cracked 90kg, 90.42 to be exact, happy with that.

[deegee]

Keep going! yopu always seem to be cracking new pb's what weight do your db's go up to at your gym I think mine max out at 52 or so.

[jono]

awesome work man. prs all over.. glad to hear the injury is better also

[Growth]

Keep going! yopu always seem to be cracking new pb's what weight do your db's go up to at your gym I think mine max out at 52 or so.

At the gym i go to the most they only go up to 55s at the other gym they have 57s, im not complaining though, maybe when i can rep out 8 for 3 solid sets then i might inquire about some heavier weights :pfft:

With regards to getting new PBs all the time its really due to the fact that i take a notebook with the previous workout in it, then i just look up what i did last time and think, hey ill go for another rep, or ill do 2 sets of that this time etc. It really does give you motovation, and it works!!

[jono]

Keep going! yopu always seem to be cracking new pb's what weight do your db's go up to at your gym I think mine max out at 52 or so.

At the gym i go to the most they only go up to 55s at the other gym they have 57s, im not complaining though, maybe when i can rep out 8 for 3 solid sets then i might inquire about some heavier weights :pfft:

With regards to getting new PBs all the time its really due to the fact that i take a notebook with the previous workout in it, then i just look up what i did last time and think, hey ill go for another rep, or ill do 2 sets of that this time etc. It really does give you motovation, and it works!!

the notebook is awesome eh :grin:

[Growth]

the notebook is awesome eh :grin:

Hell yeah! I cant see the proof, i went back through my journal and there was a stage where i wasnt really making gains, that also correlates to when i stopped taking my notebook. Starting taking it again and number are on the rise

[Growth]

Todays Workout

Arnold Press

15 x 12

31 x 8

35 x 6 =

35 x 5

Seated Shoulder Press

75 x 8

82 x 8

87 x 6

Upright Barbell Rows

40 x 8

50 x 8

60 x 8

70 x 6

Lateral Raises

27 x 8

27 x 8

31 x 6 =

11 x 12

Front Raises

19 x 8

11 x 12

11 x 12

Good workout today, kept last weeks gains and improved on a few as well. Took a while to really get into the workout. Added upright BB rows to my shoulder routine, havent done them for ages but my general shoulder strength carried me to a pb straight away. Also threw in some light front raises just for a pump at the end.

[jono]

nice work man

[Simo]

Awesome stuff man, new pb's every workout, thats a damn strong lateral raise, do ppl have to cross the street when they see you cause ur shoulders take up the whole path. hehe. ur a legend bro :nod: .