Growths Journal

[Growth]

Todays Workout

Lat Pulldowns

42 x 12

104 x 8

114 x 6

124 x 4 =

Weighted Pullups

BW+20 x 8

BW+30 x 6

BW+30 x 6

Weighted Wide Grip Chins

BW+10 x 8

BW+15 x 6

BW+15 x 6

BB Bicep Curls

55 x 6

60 x 4

65 x 3

DB Precher Curls

28 x 6

31 x 6

33 x 6

Hammer Curls (Pump)

16 x 10

16 x 10

16 x 10

Another good back workout this week. Couldnt manage to get any more reps out of 124 on the pulldown machine but thats fine considering i went from 100 to 104 and 110 to 114 and still got the same reps as last week. Increase in pullups and chins. Extra rep on 65kg for curls, extra rep on 33s for prechers. Again i did some light bicep work at the end for a pump. All in all a good workout i think.

[jono]

solid workout man. good to see lots of red there

[deegee]

nice workout the weighted pullups are good

[Ash]

Maybe we need to start betting on how much weight he can add to that poor old pulldown machine before it disintegrates?

[jono]

Maybe we need to start betting on how much weight he can add to that poor old pulldown machine before it disintegrates?

:grin: yeah soon he will have 2 find a new gym

[Growth]

Thanks guys. Ive been thinking of ditching the pulldowns in favour of some bb rows or something, seeing as how theyre pretty similar to weighted pullups, just a slightly wider grip. Any ideas?

[Ash]

Thanks guys. Ive been thinking of ditching the pulldowns in favour of some bb rows or something, seeing as how theyre pretty similar to weighted pullups, just a slightly wider grip. Any ideas?

Have you ever tried rack chins?

Pretty much the same movement as pullups but I feel they hit my back so much better than pullups. I can't quite explain it but I can do pullups until I am blue in face and my back never feels like it does after rack chins. Maybe it's got something to do with the fact that I can get a real serious peak contraction with rack chins compared to pullups?

Might be worth a try to see if you get the same results?

They look very, very odd but that doesn't worry me much.

[jono]

Thanks guys. Ive been thinking of ditching the pulldowns in favour of some bb rows or something, seeing as how theyre pretty similar to weighted pullups, just a slightly wider grip. Any ideas?

bb rows will add some serious size to your back. give them a shot for a few months

[Growth]

Have you ever tried rack chins?

Pretty much the same movement as pullups but I feel they hit my back so much better than pullups. I can't quite explain it but I can do pullups until I am blue in face and my back never feels like it does after rack chins. Maybe it's got something to do with the fact that I can get a real serious peak contraction with rack chins compared to pullups?

Might be worth a try to see if you get the same results?

They look very, very odd but that doesn't worry me much.

How exactly do you do them?

[Growth]

bb rows will add some serious size to your back. give them a shot for a few months

yeah im kinda leaning towards them at the moment. Ive tried them before at home with a light bb, 50 odd kgs, my form starts to go to the shit after a few reps, back wise, any tips?

[jono]

bb rows will add some serious size to your back. give them a shot for a few months

yeah im kinda leaning towards them at the moment. Ive tried them before at home with a light bb, 50 odd kgs, my form starts to go to the shit after a few reps, back wise, any tips?

keep the bar rubbing on ur thighs as you pull it up and contract the back. keep the low back solid. bend the knees a bit. and there ya go. it takes practice. you cant just pick it up 1st time perfect form

[Ash]

How exactly do you do them?

You put a BB in a rack, put your feet up on a bench in front of you and do pullups from the bar. I've used a smith machine bar as well and that woks fine - just don't accidentally unhook the bar. :wink:

There are some pictures in this thread:

http://www.intensemuscle.com/showthread ... rack+chins

The pic on the 1st page shows the guy with a BB in his lap. That doesn't work for me but most people seem to do them with an EZ curl bar in their lap, which is apparently quite comfortable. I just chuck a plate on my lap as if I was doing bench dips.

The pics on the 2nd page are OK but rack chins are done with a wide grip - not a close grip.

Getting in position with the weights is a bit difficult and you'll probably need a spotter to get it in place if you're adding any real weight (you will be if you can add 30kg to your pullups). The weights stay in place because your feet are always higher than your butt.

It sounds weird but works like a bomb.

[waldo]

Try them with feet on a swiss ball, not on a bench...lots of fun for the un-initiated!

[Ash]

Try them with feet on a swiss ball, not on a bench...lots of fun for the un-initiated!

Waldo, Waldo, Waldo....what are we going to do with you?

You said the evil words, the words that should never be mentioned. You must repent by doing 50 sets of squats! :grin:

[jono]

Try them with feet on a swiss ball, not on a bench...lots of fun for the un-initiated!

Waldo, Waldo, Waldo....what are we going to do with you?

You said the evil words, the words that should never be mentioned. You must repent by doing 50 sets of squats! :grin:

:grin: :grin:

[Growth]

Todays Workout

Squats

60 x 10

80 x 10

100 x 10

110 x 6

110 x 6

Leg Press

6pps x 20

7pps x 20

8pps x 20

Lying Leg Curls (1 Leg)

24 x 8

30 x 8

30 x 8

BB Calf Raises

100 x 20

140 x 20

180 x 10

220 x 10

Seated Calf Raises

104 x 10

104 x 10

104 x 10

Added an extra set to squats, squats always seems like a lottery to me, i never really know if im going to have a good squat day or not, today wasnt so good, really should have gone for 120 for the last set, i felt like i could have when i finished 100. So i decided to punish the legs with 20 rep leg presses. Calf raises were up again, also the first two sets i went to 20 because 10 is way to easy. Finally just some seated raises to finish up.

[jono]

Todays Workout

Squats

60 x 10

80 x 10

100 x 10

110 x 6

110 x 6

Leg Press

6pps x 20

7pps x 20

8pps x 20

Lying Leg Curls (1 Leg)

24 x 8

30 x 8

30 x 8

BB Calf Raises

100 x 20

140 x 20

180 x 10

220 x 10

Seated Calf Raises

104 x 10

104 x 10

104 x 10

Added an extra set to squats, squats always seems like a lottery to me, i never really know if im going to have a good squat day or not, today wasnt so good, really should have gone for 120 for the last set, i felt like i could have when i finished 100. So i decided to punish the legs with 20 rep leg presses. Calf raises were up again, also the first two sets i went to 20 because 10 is way to easy. Finally just some seated raises to finish up.

i learned alot about my training recently. esp very taxing things like squats. what i do is spend mayb 2 hrs b4 the workout getting rdy. i drink water non stop for 2 hrs b4 the workout so i know im hydrated. i also eat large amounts of cabrs b4 the workout. mayb 200-300 g. then workout 30min after last meal. also the night b4 i train legs i eat a lot more carbs than i normally would. these help a huge amount ive found. really makes sure im hydrated and carbed up rdy to slay those legs. :grin:

[Ash]

i learned alot about my training recently. esp very taxing things like squats. what i do is spend mayb 2 hrs b4 the workout getting rdy. i drink water non stop for 2 hrs b4 the workout so i know im hydrated. i also eat large amounts of cabrs b4 the workout. mayb 200-300 g. then workout 30min after last meal. also the night b4 i train legs i eat a lot more carbs than i normally would. these help a huge amount ive found. really makes sure im hydrated and carbed up rdy to slay those legs. :grin:

I think I need to print that out and tape it to my logbook to remind my lazy self to eat properly BEFORE the frikking workout! :wink:

[jono]

i learned alot about my training recently. esp very taxing things like squats. what i do is spend mayb 2 hrs b4 the workout getting rdy. i drink water non stop for 2 hrs b4 the workout so i know im hydrated. i also eat large amounts of cabrs b4 the workout. mayb 200-300 g. then workout 30min after last meal. also the night b4 i train legs i eat a lot more carbs than i normally would. these help a huge amount ive found. really makes sure im hydrated and carbed up rdy to slay those legs. :grin:

I think I need to print that out and tape it to my logbook to remind my lazy self to eat properly BEFORE the frikking workout! :wink:

pre workout nutrition and hydration is VERY important. how you gonna lift weights and make gains if your dydrated and have no energy :grin:

[Ash]

how you gonna lift weights and make gains if your dydrated and have no energy :grin:

I don't know..... :banging:

Damn I need to get my ass into gear with this eating story! Maybe I can get an intravenous hookup of glucose and aminos? :grin:

[waldo]

Try them with feet on a swiss ball, not on a bench...lots of fun for the un-initiated!

Waldo, Waldo, Waldo....what are we going to do with you?

You said the evil words, the words that should never be mentioned. You must repent by doing 50 sets of squats! :grin:

Ash, I'm an ex-PT. I got my qualification by being able to stand on a swiss ball and recite "1-6 reps for strength, 8-12 for size, 15+ for endurance" one hundred times.

I will repent, by making one of my clients do 50 sets of squats...ON A SWISS BALL!

[Growth]

Todays Workout

Arnold Press

16 x 10

21 x 8

33 x 7

36 x 5

Seated Military Press

80 x 6

80 x 6

80 x 6

Upright BB Rows

80 x 8

85 x 7

90 x 6

Lateral Raises

28 x 8

31 x 8

Front Raises

28 x 8

31 x 8

BB Shrugs SS Lateral Raises

100 x 16

16 x 10

140 x 16

16 x 10

180 x 10

16 x 10

180 x 10

16 x 10

140 x 14

16 x 10

100 x 16

16 x 10

Todays workout was really good. Everything felt easy and i had alot of energy. Got more reps out of my last two sets on the arnold press, and PB. Mil press decided to just keep it at 6 reps for now and try to make some progress that way. More reps and PBs for upright rows. Lateral and front raises were both new PBs. Decided that what i did last time for shrugs was really good, so i decided to go up and down again, this time i supersetted with some light laterals just because i had so much energy it seemed like a waste just to rest between sets. Still had heaps of energy left after the workout, could have done more but i had been in the gym for a while and thought i better get some carbs / protein into me, next time i should take some with me to the gym :grin:

[jono]

nice work man. good to see your trying new things

[Growth]

Todays Workout

Flat DB Press

47 x 10

47 x 10

BB Rows

60 x 10

100 x 10

SkullCrushers

45 x 10

50 x 8

DB Prechers

33 x 8

33 x 8

Squats

100 x 8

100 x 8

HyperExtensions

12

12

Deadlifts

100 x 10

100 x 10

Swiss Ball Crunches

20

16

16

16

I was sick of only using friday to do deadlifts and ab work so i decided to revisit the bodyparts i did mon-wed since they would have had a good chance to recover, nothing stressfull, just nice light weights, high reps for a change, only a couple of sets and only one exercise per group. It was my first time doing bb rows in the gym, must say i like them alot, my lower back strength has definitely increased because i used to do them at home with a 50kg bb and my back would round near the end of the set, well 100 and no rounding in sight, could have gone higher but today was ment to be light weights :grin: All other weights were pretty standard stuff, didnt really push any muscle groups particularly hard today just wanted to give them a little stimulation. No shoulder and trap work though as they were done yesterday.

Thanks to jono for the tips on bb row form, worked a treat mate!

[Ash]

Hang on - that's your "light weight" day? :wink: LOL nice going as usual.