Growths Journal

[jono]

ps i think all the hacksquatting i did really helped a lot with my front squat, pretty simliar movement. really kills ur quads/hams good

[Growth]

150 for SLDLs is pretty impressive.

Thanks Ash.

[Growth]

ps i think all the hacksquatting i did really helped a lot with my front squat, pretty simliar movement. really kills ur quads/hams good

Really, hmmm perhaps i should drop the front squats to 3 sets and pick up 3 of hackquats.

I think if im ever going to tear a musle it would be a bicep, the db prechers really seem to hammer them.

[jono]

ps i think all the hacksquatting i did really helped a lot with my front squat, pretty simliar movement. really kills ur quads/hams good

Really, hmmm perhaps i should drop the front squats to 3 sets and pick up 3 of hackquats.

I think if im ever going to tear a musle it would be a bicep, the db prechers really seem to hammer them.

either or. front squats/hacks .. both are brutal if you want them to be.

[Marcus]

I would rotate between front squats & normal squats. Then hit the hacks where you're locked in. Do your 20reppers on the hacks man. :nod:

[Growth]

Todays Workout

Arnold Press

16 x 10

28 x 8

28 x 8

31 x 8

Seated Military Press

80 x 6

80 x 6

80 x 6

Upright BB Rows

60 x 8

70 x 8

80 x 8

Lateral Raises

31 x 6

33 x 6

Front Raises

31 x 6

33 x 6

BB Shrugs

120 x 20

160 x 14

200 x 8

200 x 6

120 x 12

Well i thought about my lacking shoulder workouts and i decided to go back to what i used to do, so i brought back arnold presses. I must say i missed them, i love it as a shoulder exercise. Way off my pb but thats to be expected i guess. Upright rows seemed to suffer due to the increased volume. Raises hit pbs. I also wanted to go back to heavy shrugging, its been going down and down in both weight and volume so i went reletively heavy and did two sets at that weight, cant wait to get back to previous pbs on this exercises.

Stamina seems to be returning a bit now, i think my body has got over the lowering of the cals, ill weigh in on Monday and see if there is any loss, i dont really expect to see any so soon but yeah...

[jono]

keep thrashing that MP man. those shrugs are crazy heavy

[Growth]

those shrugs are crazy heavy

I had to go with a mixed and strapped grip, i tried just straps but the bar slid down and the straps burnt my hands lol. Mixed and strapped is unbeatable.

[jono]

those shrugs are crazy heavy

I had to go with a mixed and strapped grip, i tried just straps but the bar slid down and the straps burnt my hands lol. Mixed and strapped is unbeatable.

thats weird. i have no trouble holding 160 with straps double overhand how wide are ur straps ? are they really thin ? mine are about 4cm wide

[Ash]

those shrugs are crazy heavy

Crazy is the word :wink:

You're shifting some serious iron as always.

[sponge]

What do you mean by arnold press? Reason I ask is I have come across many different forms of arnie presses, so I'm confused

[deegee]

Yeah good stuff on those shrugs, do you still throw in some db shrugs as well?

[Growth]

thats weird. i have no trouble holding 160 with straps double overhand how wide are ur straps ? are they really thin ? mine are about 4cm wide

yeah, first time its happened. I suspect it was just fatigue from the rows and the raises combined with my new diet. I think they are fairly thin, they are cheap $10 York ones from rebel sport.

Is using a mixed grip going to give me asymetrical traps? lol

[Growth]

What do you mean by arnold press? Reason I ask is I have come across many different forms of arnie presses, so I'm confused

http://exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

Ive seen a lot of variations to. I do them pretty much like in the picture though.

[Growth]

You're shifting some serious iron as always.

Thanks Ash.

Yeah good stuff on those shrugs, do you still throw in some db shrugs as well?

I havent done any db shrugs recently, maybe i will super set bb's with db's next workout and see how it goes, i would love to do them all the time because of the great rom but the db's only go to 57's

[deegee]

Yeah I do both the dbs just seem to finish things off nicley today.

[jono]

thats weird. i have no trouble holding 160 with straps double overhand how wide are ur straps ? are they really thin ? mine are about 4cm wide

yeah, first time its happened. I suspect it was just fatigue from the rows and the raises combined with my new diet. I think they are fairly thin, they are cheap $10 York ones from rebel sport.

Is using a mixed grip going to give me asymetrical traps? lol

lol i duno. but i would not used mixed for this reason just in case.. :grin:

[Growth]

Todays Workout

Incline Bench Press

60 x 10

60 x 10

100 x 8

105 x 7

110 x 4

115 x 1

Flat DB Press

47 x 3 ???

47 x 1 ???

36 x 6 ???

DB Flyes

20 x 6

20 x 6

Skull Crushers

50 x 7

55 x 5

CG Bench

90 x 6

100 x 4

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

62 x 4

62 x 2 DS

I went into todays workout quite positive, i even thought i was going to up some of the weight, wrong! It started off fine, fairy strong on the incline, no dramas, so i went to do flat db press, picked up the 47's (which i always usually rep out 7 or 8 reps with), only got 4 reps!, it just felt weird, i was pushing but they didnt move. So i tried again, even worse, i only got 1 rep, so i threw them down in disgust, grabbed the 36's and did 6 reps. I was pretty gutted by this, i didnt feel like i had got an injury or pulled something so i thought it must just be low energy from the new diet (adjusted again this week). I didnt really know what to do at this point so i grabbed some iron and did some light flyes just to finish them off. The weird thing was tricep strength wasnt really down at all, pretty much the same as last week.

Now i get home and i have a sore left collor bone / trap :?

Anyway, weight was down after the first week, i woke up, took a piss, weight was down a kg at the same time last week, so i only slightly altered the diet for this week as i dont want to lose to much to fast.

[jono]

doesnt sounds too good man. dont drop you carbs too much

[Marcus]

I think you will notice some energy loss for the first few weeks man. I was the same. It will gradually come back though providing your carbs aren't too low, i.e, contest diet.

[Growth]

Yeah i think the strength is starting to come back a bit now. I switched up my pre workout meal to include some more carbs, seems to have done the trick.

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

48 x 10

120 x 6

125 x 4

130 x 3

BB Rows

120 x 10

135 x 8

155 x 5

BB Bicep Curls

60 x 7

65 x 4

DB Preacher Curls

33 x 8

38 x 4

Todays workout was really strong compared with yesterdays. It was an abreviated workout though due to time contraints, i wish i didnt have to worry about the time, i seemed to have heaps of energy today. Lat pulldowns felt really good, only 2 kilos off pb. BB rows were up another rep, they also felt fairly easy. BB curls felt really easy too, started with 60 and got 7, havent gotten past 6 for about a month or so, so i went straight to 65 and got 4, ive never got 4 before on 65. Anyway time was getting down so i only have time for 2 sets and then off to preachers. I got 6 with the 33s last week, managed 8 easily this time. Felt so easy that i went straight for pb, and got 4 reps out of the 38 although the last rep had a little help from the other hand.

I wish every workout was like this :grin:

[jono]

ur a freak. those curls are insane

[waxmistress]

I don't think anyone reading your workouts will mistake you for a girl... :pfft:

[sponge]

you curl 38..? please tell me that's pounds :shock: