Growths Journal

[Pseudonym]

Dipping belts are pretty common. In fact I'm surprised your gym doesn't supply one. I'd start by talking to them, but if you can't convince them this is a must-have for any serious gym, you can almost certainly pick one up yourself from any sporting goods store.

[Spitterkat]

http://www.ironmind.com has a good one, cheap too, if ur really stingy, get a thai pad on your low back, and just use rope.

[Growth]

Todays Workout

Leg Press

7ppx x 10

8pps x 10

9pps x 10

9pps x 10

Squats

100 x 10

100 x 10

100 x 10

BB Calf Raises

100 x 10

140 x 10

160 x 10

Seated Calf Raises

70 x 10

70 x 10

70 x 10

I need to fully rework mt leg day. Its just not comming together very nicely. Leg press and seated calf raises are maxed out really so i cant keep using those. I have been thinking do squats first and make them the main leg exercise do leg press after that, hopefully they will be more exhausted by then and i wont be able to do as much weight. Dont really know about the calfs, loving the barbell standing raises, and obviously i wont run out of weight there....hmmm I also feel im still working within my self on the leg exersices.

[jono]

nice leg work there man. yeah i would do squats first. they take so much of out u

[deegee]

Squats take alotout me too I tend to do them later in my routine and give them the last of what I got left, but for you to put them first you would then not be doing 9pps! I havent maxed out the machines ...yet

[Growth]

Yeah i think thats what ill do. Cheers guys.

[Growth]

Todays Workout

Arnold Press

18.5 x 10

31.0 x 8

33.5 x 5

36.5 x 3

Seated Mil Press

60 x 8

80 x 5

80 x 3

Upright BB Rows

60 x 8

70 x 8

80 x 5

BB Shrugs

100 x 16

140 x 12

180 x 8

220 x 5

Shoulder strength didnt really seem there today, i could feel it missing as soon as i started, i suspect it was because i had a big feed then went straight to the gym, usually i give it an hour or so to digest a bit. Still got a few PBs though, smashed my shrug record by 10kgs. A mixed bag today.

[deegee]

Any day that you hit a PB on most your exersises cant be too bad. Well done.

[Ash]

BB Shrugs

100 x 16

140 x 12

180 x 8

220 x 5

220kg for shrugs? That's getting up there man...well done!

It's been a long time since I saw anyone shrug more than 140 or so. Good to know someone is still shifting the big iron.

[Growth]

Thanks mate, i dont actually see alot of people do BB shrugs at all, alot of people use DB's but then your going to be limited because one day youll out grow them all. I was very happy with the shrugging today, i love traps :grin:

[Varven]

Growth , nice lifts ! I wanna get there !! :grin:

Whats your current stats mate and what are your goals?

Body weight, height , fat % etc.

any pics for motivation bro ?

train hard,

train safe,

V.V.

[Growth]

Cheers mate, At the moment im around 85kg, not sure on the BF all though recently it seems to have decreased slightly, i would estimate 18% maybe, i actually have no idea :grin: height is 6'0" I dont really have any goals at the moment, i just recently obtained a goal i had set (140kg flat bench) havent decided on my next goal, they are usually lift related though, not my weight of BF. Ive been contemplating a 140 incline bench but im not sure how obtainable that would be...

No pics sorry mate, i get a bashing on here all the time to post some up but ive never gotten round to it.

[Varven]

Very cool lifts in comparison to bodyweight growth. Pics REALLY motivate mate, you should try it.

Do you intend to get to any level of body building or competing in powerlifting or is it just for personal satisfaction ?

[Growth]

Very cool lifts in comparison to bodyweight growth. Pics REALLY motivate mate, you should try it.

Do you intend to get to any level of body building or competing in powerlifting or is it just for personal satisfaction ?

I wouldnt mind competing some time in the future, i guess it would have to be in the powerlifting field because my i look really small for the weights i push, at the moment its just because im addicted to working out, i love it :grin: , and i hate when i miss sessions (rarely do :grin: )

[Ash]

Thanks mate, i dont actually see alot of people do BB shrugs at all, alot of people use DB's but then your going to be limited because one day youll out grow them all. I was very happy with the shrugging today, i love traps :grin:

Weird...Having just said that I don't see people doing more than 140kg on shrugs, I head off to gym and some guy does shrugs with 140kg on the smith machine, so it's probably 160kg or so.

I reckon that much weight would take my lower back and turn it into a nice pretzel shape :shock:

[deegee]

More pressure for pics aye! I use both bb and db shrugs on shoulder day seems to hit the shoulders slightly differently.

[Growth]

Yeah i used to do shrugs in the smith, i didnt like the way it controlled the motion, and it seemes you could drag it on your legs or something, i find with the free barbell it hits them hard, more of the weight goes to the traps, and its more like your arms are just cables attacthed to the weight.

I think you gotta be carefull when shrugging heavy, if your forms not up to scratch it would likely injure you spine. I find if you lower the weight very slowly then its not so bad on the spine, if you pull up and then drop it feels like its compressing your spine.

[Growth]

More pressure for pics aye! I use both bb and db shrugs on shoulder day seems to hit the shoulders slightly differently.

Id agree that DBs do feel alot different but even after doing BB shrugs i could still do the heaviest DBs for 12 easy, you must be the same deegee, do you use DBs just for the pump?

[Ash]

I've had some very strange results with traps lately.

I stopped training traps directly about 10 weeks ago and have been relying on rack deadlifts to hit them instead.

I've made great progress like that (better than when I did shrugs), which would make some sense if I could actually lift more on rack deadlifts than on BB shrugs but my lousy lower back restricts the weight I can move on deadlifts. Consider me baffled :?

[deegee]

More pressure for pics aye! I use both bb and db shrugs on shoulder day seems to hit the shoulders slightly differently.

Id agree that DBs do feel alot different but even after doing BB shrugs i could still do the heaviest DBs for 12 easy, you must be the same deegee, do you use DBs just for the pump?

Yup, I finish off with db shrugs just to get the last out of my shoulders

[Varven]

Ash I do the same,

I rely on deads/rack deads to exhaust traps primarily.

Even If I dont do any trap work I get doms in them from the aforementioned excercises.

Thus to finish off all I need is 3 sets where I can barely get to 6 - 8 reps on a relatively low weight after having them already worked to exhaustion.

[Growth]

Todays Workout

Flat DB Press

55 x 3

55 x 3

47 x 6

Incline BB Bench

100 x 4

100 x 5

100 x 5

Tricep Behind Head

47 x 8

47 x 7

47 x 6

Tricep Pushdowns (Rope)

86 x 7

91 x 6

96 x 4

Tricep Pushdowns (Bar)

90 x 8

102 x 5

66 x 8

Felt weak as hell today, and it showed in the weights, couldnt crack any PBs. Hopefully its not a sigh of things to come. Havent checked my weight lately but i have been feeling a bit lighter, hopefully im not losing weight.

[jono]

still some heavy incline bench there man

[Ash]

Could you be slightly overtrained?

I was wondering if you cycle your training at all or just push hard all the time?

[deegee]

Felt weak as hell today, and it showed in the weights, couldnt crack any PBs. Hopefully its not a sigh of things to come. Havent checked my weight lately but i have been feeling a bit lighter, hopefully im not losing weight.

just an off day, as jono said some big weights in there, still impressive!

You might just be human after all???