Growths Journal

[deegee]

Its all about attitude alright well done, I went into the gym today thinking I would just coast along and just do the same as last week and had a shit workout. Positive thinking is definatly where its at.

[Ash]

Lots of red in today's workout and some nasty weights being moved around - nice going.

Hell of a problem when the 57kg DBs are too light :pfft: Our DBs go up to 50kg and they've got spiderwebs on them because no-one can shift them. :roll:

[Ash]

Its all about attitude alright well done, I went into the gym today thinking I would just coast along and just do the same as last week and had a shit workout. Positive thinking is definatly where its at.

Totally! I got sick of seeing the same old numbers staring at me in my logbook, so I decided to give it heaps today (with due consideration to my 65 year old spine :wink: ) and I made some very satisfying progress.

Stupid logbook can't be allowed to win! :flames:

[Growth]

Solid rows man.. looking real good ! are you on a cutting phase as well or ??

Thanks mate, im very very slowely dropping calories, i wouldnt call it a cut, im more trying to maintain my current weight for a couple more weeks, just slowely dropping the cals to make the transition easier.

nice work man. good to see some progress over last week

Thanks mate.

Its all about attitude alright well done, I went into the gym today thinking I would just coast along and just do the same as last week and had a shit workout. Positive thinking is definatly where its at.

Yeah mate, thats what ive been doing for the last couple of weeks, just woke up to the fact recently :grin:

Lots of red in today's workout and some nasty weights being moved around - nice going.

Thanks mate.

Totally! I got sick of seeing the same old numbers staring at me in my logbook, so I decided to give it heaps today (with due consideration to my 65 year old spine ) and I made some very satisfying progress.

Thats dead right mate, gotta go in there with the mindset of really giving it your best and bettering your last workout.

[jono]

what sort of what will you end up cutting to ? how far are you gonna go with the cut? whats ur goal

[deegee]

Everyone I know is starting to mutter about cutting!! must be that time of year again!

[Growth]

Yeah it seems to be that time of year again. Im carrying a descent amount of fat from bulking and im keen to get rid of it, im not sure how low im going to go, nothing to drastic. Ill post the goals when ive decided on what they are :grin:

[Simo]

Hey man, i was asking what you did normally, not the break, but i was thinking of doing some labouring over the summer, so was also wondering what kind you were doing last week.

be interested in what ur cutting plans are too.

[Growth]

Oh ok, i was just moving a lot of stuff around, heavy lifting, a bit of demo work, that sort of thing, just as a favour for a mate.

Ill post my cutting plans once ive got them down, still contemplating my options right now, but some sort of cut is on the cards :wink:

[deegee]

Yeah it seems to be that time of year again. Im carrying a descent amount of fat from bulking and im keen to get rid of it, im not sure how low im going to go, nothing to drastic. Ill post the goals when ive decided on what they are :grin:

I want to hear single figures!

[Growth]

I want to hear single figures!

Damn you people :pfft:

[jono]

I want to hear single figures!

Damn you people :pfft:

:grin: :grin: feeling the pressure yet ? we expect you to get shredded !!! :grin: :grin:

[Growth]

Todays Workout

Squats

60 x 10

100 x 8

120 x 6

140 x 6

145 x 5

20 Rep Squats

65 x 20

75 x 20

85 x 20

SLDL

80 x 12

110 x 10

145 x 7

Standing BB Calf Raises

130 x 20

170 x 20

210 x 16

260 x 8

130 x 30

Seated Calf Raises (1 - Leg)

58 x 12

58 x 12

64 x 12

Todays workout was pretty good, new pbs on just about everything, i think i have really nailed a good leg workout regime, especially the 20 rep squats, the whole time i was doing the heavy ones i was like, hurry up i want to start the 20 rep ones :grin: Was temped to try out front squats but didnt really have the time, should have just got under the bar for a quick try though, i want to get them into the regime as well. Squats and SLDL were up 1 rep, standing calf raises 2 reps, and 20 rep squats were up 5 kilos.

[Growth]

:grin: :grin: feeling the pressure yet ? we expect you to get shredded !!! :grin: :grin:

Ahhh, the pros and cons of online journals :grin:

[Ash]

Todays workout was pretty good, new pbs on just about everything

That's the way we like journals to look! :grin:

[jono]

very nice work man. i dont know how ur spine doesnt get crushed under that calf raise wt :grin:

[deegee]

very nice work man. i dont know how ur spine doesnt get crushed under that calf raise wt :grin:

My thoughts exactly !!

[Simo]

going good man, its what we have all come to expect now. Is it a real bitch moving all those plates off, i bet it is.

how exactly will you keep your gains while cutting.

[Growth]

very nice work man. i dont know how ur spine doesnt get crushed under that calf raise wt :grin:

My thoughts exactly !!

lol, nor do i!. I just concentrate on keeping abs and lower back tight and flexed, as soon as i relax the lower back muscle i can feel some discomfort, but as long as i can keep them contracted it seems to be okay.

I really think its quite bad for the back though, i often get a few intense short back pains later that night if i sit on odd positions with a curled back etc. I just bloody cant stop doing them though, they really are one of the only exercises where i have seen good gain in the calf department.

[Growth]

going good man, its what we have all come to expect now. Is it a real bitch moving all those plates off, i bet it is.

how exactly will you keep your gains while cutting.

Thanks mate. Its actually not that much of a hassle moving the plates around, the one that gets me is the leg press, unloading all the plates after the final set on that is a killer.

Well in terms of the gains i have made, when cutting i rarely lose strength, i usually lose some muscle mass however. Ill just see how it goes, drop the calories slow, keep protein and efas as high as possible and fill in the blanks with carbs. My routine is due for a mix up but i think ive got a really good one at the moment, perhaps only shoulder day and chest/tri day need to be mixed up, not so much gains there.

[jono]

very nice work man. i dont know how ur spine doesnt get crushed under that calf raise wt :grin:

My thoughts exactly !!

lol, nor do i!. I just concentrate on keeping abs and lower back tight and flexed, as soon as i relax the lower back muscle i can feel some discomfort, but as long as i can keep them contracted it seems to be okay.

I really think its quite bad for the back though, i often get a few intense short back pains later that night if i sit on odd positions with a curled back etc. I just bloody cant stop doing them though, they really are one of the only exercises where i have seen good gain in the calf department.

that ounds bad man. you may think its ok to keep doing that now but over time might screw u up

[Growth]

that ounds bad man. you may think its ok to keep doing that now but over time might screw u up

Yeah im sure it is...ill see how its goes in the short term, perhaps next bulk ill come up with a new attack plan, perhaps a calf only day or something...

[Growth]

Todays Workout

Seated Military Press

60 x 12

80 x 8

90 x 4

90 x 4

Upright BB Rows

80 x 10

80 x 10

60 x 16

Front Raises

28 x 8

31 x 7

Lateral Raises

28 x 8

31 x 6

BB Shrugs

120 x 20

160 x 16

200 x 10

120 x 16

Despite no huge gains this week in the shoulder department im still happy with how they are going, they are always the muscle group that struggles to regain strength after a slight loss. I suspect this will be the bottom ebb of the loss of shoulder strength, hopefully next week it will be on the rise again like all the other groups did this week.

[Growth]

Todays Workout

Incline Bench Press

60 x 10

60 x 10

100 x 8

105 x 7

110 x 5

115 x 2

Flat DB Press

47 x 8

52 x 5

57 x 2

SkullCrushers

50 x 8

55 x 6

60 x 2

CG Bench

100 x 4

105 x 4

110 x 2

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

61 x 5

65 x 2

Very happy with todays workout, strength continues to go up. Inclines were okay, got an extra rep from 110 but dropped one from 115. Managed another rep on the 57s. Skulls felt good so i went for 60 kilos. CG was down a rep on 110 from last time, maybe because i did the extra 60 kilo set for skulls. Tricep pushdowns were up again, approching pb.

[Ash]

Looking strong! I don't know how you do heavy CG straight after doing skullcrushers.