Growths Journal

[jono]

I think you would be surprised if you gave it a go, when i first heard about 20 rep leg sets i thought id never be able to do them unless i used very light weight. Thing is alot of it is in your mind, when i first tried it i just took a couple of plates of each side, got to 12, got to 14, 16, ...18...........20.

You should give it a go sometime, youll be surprised how much punishment legs can take.

apply all this effort to squats and you will see some REAL results.

[waldo]

I think you would be surprised if you gave it a go, when i first heard about 20 rep leg sets i thought id never be able to do them unless i used very light weight. Thing is alot of it is in your mind, when i first tried it i just took a couple of plates of each side, got to 12, got to 14, 16, ...18...........20.

You should give it a go sometime, youll be surprised how much punishment legs can take.

apply all this effort to squats and you will see some REAL results.

Much safer to go to complete failure on the leg press, you'd be surprised how many reps you could bash out, mind you it's a great way to vomit in the gym. You could try some decent volume training for squats, ie do 10x20rep for one workout...which is also a great way to vomit in the gym!

[Growth]

Yeah its just safer to go to failure on leg press, ive done it a million times, never been pinned on squats though so obviously im not pushing my self enough on those.

hmmm, i should throw in a high volume squat workout sometime...

[Growth]

Todays Workout

Arnold Press

16 x 12

31 x 8

36 x 6

36 x 5

Seated Military Press

80 x 6

80 x 7

80 x 7

Upright BB Rows

80 x 8

90 x 6

95 x 5

Lateral Raises

28 x 8

32 x 6

Front Raises

28 x 8

32 x 6

BB Shrugs SS Lateral Raises

100 x 20 SS 18 x 10

140 x 16 SS 18 x 10

180 x 10 SS 18 x 10

180 x 10 SS 18 x 10

140 x 16 SS 18 x 10

100 x 20 SS 18 x 10

Definite increase in arnold press strength, i began my first work set of 31 and they felt particularly light so i went straight to the 36s and knocked off my pb, then followed up with another set for good measure. Military press is also on the climb, could have tried for a pb today but felt it better to keep the reps climbing for a bit. Upright rows were up to, as were lateral and front raises. Went with what i done last week for shrugs, went up and down instead of going for the 230, and again, supersetting with some light laterals in between sets to pass the time :grin:

[jono]

Yeah its just safer to go to failure on leg press, ive done it a million times, never been pinned on squats though so obviously im not pushing my self enough on those.

hmmm, i should throw in a high volume squat workout sometime...

once you get pinned on squats you know uve had a good workout. :grin:

the only time ive been pinned on squats was 137.5kg i think .. fot 2 reps got pinned on 3rd

[jono]

nice solid workout man. lol ur crazy strong.

[Marcus]

Hey Growth,

You could try a heavy set of squats then go straight to the Smith & go to failure aiming for a set of 20??

[Growth]

once you get pinned on squats you know uve had a good workout.

:grin: :nod:

[Growth]

Hey Growth,

You could try a heavy set of squats then go straight to the Smith & go to failure aiming for a set of 20??

Yeah thats a good option too, im not all that worried about my leg work at the moment, im getting some good increases in leg and ass mass at the moment, i would like to squat a hell of alot more though so i do need to look at going heaver and possibly to failure....

[Marcus]

If you're going to failure on freestanding squats you really need an experienced spotter.

The best way to spot on squats is to support around the pec area, almost pulling back. This supports the back (which always gives out first), & puts the strain on the quads.

For front squats the best way is to support around the elbow area, pushing up. This will help keep the weight balance even, & the stress on the quads.

BTW Lon Alexander at Colosseum Gym ran me through a few leg workouts & he made go to absolute failure. I though I had gone to failure before but he absolutely killed me.

Killer leg workout as follows (warmups not included):

2 x 6-8reps front smith squats

2 x 15-20reps Leg press (low as humanly possible)

2 x lengths of the gym DB lunges (I think I was only handling 13kg in each hand by this stage).

The good thing about getting huge BB's to spot you is that they push you harder because they are not scared of the weight you are pushing.

[Growth]

Hey thanks for the advise mate, i really appreciate it. I never workout with a spotter because all the spotters i have had in the past cant workout at the same time as me or dont want to workout as long or do the workouts i do.

[Growth]

Todays Workout

Flat DB Press

47 x 10

47 x 10

BB Rows

100 x 10

140 x 6

SkullCrushers

50 x 8

55 x 5

DB Precher Curls

33 x 8

36 x 6

Leg Extensions

Stack x 10

Stack x 10

Stack x 10

Stack x 10

Swiss Ball Crunches

20

16

16

16

Well today i followed last fridays lead and worked out muscle groups that had previously got a workout this week bar shoulders which were done yesterday. Kept it pretty light, loving bb rows at the moment, i can really feel it working. I think skulls might have been a PB but i dont count these kind of workouts as PB's because usually by the time i got round to skull on a normal day i would have done alot of other tri work hence exhausting them more, so even though i took it light today, not really pushing hard, i was able to surpass the PB simpley because of that. DB prechers are really killing my tendons, infact most excercises now seem to be killing their respective tendons, i really need to get some joint formula. Decided against squats today because my ass seems to be growing at an alarming rate compared with quads, so i threw in four sets of leg extensions to give the quads an extra go. Laid off the deads as well because ive been getting tendon pain from my ass either where the spinae erector connects or the hams.

[jono]

nice lil workout there man

[Ash]

Decided against squats today because my ass seems to be growing at an alarming rate compared with quads,

I know all about that even though I don't squat any more.

SLDLs seem to hit my butt pretty damn well, too well in fact judging by the way it's growing but I don't want to stop doing them because they hit my hams so well :cry:

[Growth]

Todays Workout

Incline Bench

60 x 12

100 x 9

110 x 6

120 x 3

Flat DB Press

52 x 4

47 x 6

47 x 4

SkullCrushers

45 x 8

50 x 7

55 x 5

CG Bench

70 x 8

90 x 6

100 x 4

Tricep Pushdowns (Bar - Single Pulley)

57 x 7

57 x 6

60 x 5

Dropset

Well todays workout was good and bad. Started off on th incline which went well, added reps to all work sets including my pb, last rep was a struggle however, took me ages to lockout, noone even came to my rescue :cry: I thought it wasnt going to go up at first. Next was DBs', i had been having good progress with the dbs so i though id do all my sets with the 52's, wrong!, felt a bad ripping pain of the first rep and only managed 4 reps, so i droped back to the 47s but the pain was still there, could only get half a dozen with those. Tricep work was really strong, Skulls were up, i finally cracked 100 on CG's, it felt really light today so for second set i skipped to 90s, then thought id try 100, pushdowns were also really good, tricep work has been really strong lately.

[jono]

take it easy man. pain = bad. dont overdo things

[Ash]

Good work on those close grips!

Just be careful and don't set yourself back.

[Growth]

Yeah it the same old story with my chest work, i thought it was only flat bench that gave me the tendons issues, but its slowely reappering in both tendons.

Ive been trying to keep my water intake up to try and get the connective tissue hydrated as much as possible.

I cant really look at lightening up the chest work, its pretty low volume at the moment anyway...

[Growth]

Todays Workout

Lat Pulldowns

42 x 12

114 x 7

114 x 6

127 x 4

Weighted Pullups

BW+20 x 8

BW+30 x 6

BW+35 x 5

BB Rows

60 x 10

100 x 10

120 x 8

145 x 4

BB Bicep Curls

55 x 8

60 x 6

67.5 x 3

DB Precher Curls

31 x 8

33 x 7

36 x 6

Reverse DB Curls (Pump)

13 x 12

13 x 12

13 x 12

Good workout today all round. Big increase in my work sets for lat pulldowns, usually my first work set would be 104 but i went straight to 114. Pullups felt really strong, i HAVE to get a weight belt i simply cant get any more weight on without being sliced in half from the rope i use, really uncomfortable. Rows were good again. Biceps were okay, i think the heavy pulldowns really took a toll on them, still managed to add reps and weight, pbs etc. As per usual i did a few sets at the end in quick succession to give the biceps a final pump.

[jono]

very nice work man. still seeing pbs is a good thing

[Ash]

Damn you must be getting to be the size of a house.

I can't even imagine doing bent rows with 140+kg and adding 35kg to chin-ups. :shock: Very nice.

[jono]

Damn you must be getting to be the size of a house.

I can't even imagine doing bent rows with 140+kg and adding 35kg to chin-ups. :shock: Very nice.

hes a freak indeed :grin:

[Growth]

Cheers guys. Im sure i could do a lot more weight if i had a damn belt! :pfft:

Also for rows i use an overhand grip, like for deads, is this the preferred method, i only see people at the gym using underhand grip. I heard thats a good way to rip your bicep???

Much difference?

[bleat]

That's just unreal; if it turned out your were mistaking pounds for kg I'd still be impressed!

Keep it up mate, most inspiring

[jono]

Cheers guys. Im sure i could do a lot more weight if i had a damn belt! :pfft:

Also for rows i use an overhand grip, like for deads, is this the preferred method, i only see people at the gym using underhand grip. I heard thats a good way to rip your bicep???

Much difference?

i can use more weight with an underhand grip but i can feel the stress on my forearms/bis WAY more than overhand.

i do rows for my back, not to screw up my arms :grin: