Growths Journal

[Growth]

you should give that periodisation routine a go one day :grin:

lol, i mite actually though, next year some time, just to mix it up.

[Simo]

good work, 100 x 20 is crazy

[Growth]

good work, 100 x 20 is crazy

Thanks mate

[Growth]

Todays Workout

Arnold Press

13 x 10

18 x 10

23 x 8

28 x 8

33 x 6

38 x 4 =

Seated Military Press SS Super Wide Grip MP

60 x 8 SS 60 x 8

80 x 6 SS 60 x 8

80 x 6 SS 60 x 8

90 x 3 SS 60 x 6

90 x 2 SS 60 x 6

Lateral Raises

31 x 8 DS 16 x 8

36 x 4 DS 16 x 8

BB Shrugs SS Lateral Raises

120 x 20 SS 23 x 6

160 x 16 SS 23 x 6

200 x 8 SS 23 x 6

235 x 5 SS 23 x 6

120 x 12 SS 23 x 6

More Lateral Raises (Burn Set)

13 x 8 SS 10 x 8 SS 6 x 8

Solid workout today, looked to add a bit of volume to the shoulder workout today so i threw in a lot of supersetting. With the MP's i supersetted with extremely wide grip ones, hands right out to where the weights go on the bar, i could really feel it in the shoulders doing this. Also started up supersetting shrugs with lateral raises again, got good gains off it last time so thought id throw it back in the mix.

[jono]

nice work .. very heavy laterals and shrugs man. heavy stuff

[Ash]

Still making good progress there.

How much longer are you planning on cutting for?

[Growth]

Thanks guys. In regards to the cutting, i dont really have a time frame in mind but i wont go past the end of this year, i dont like cutting at all, it reminds me how small i really am lol, i want to get straight back into the bulking next year, depending on how successful this cut is i may not cut again for a very long time.

[Simo]

doing well man, those SS are evil as

[deegee]

Good going there, still hitting the red i see

(i'll write up a brief bit on my diet over the weekend when i get a bit of time)

[Growth]

Todays Workout

Incline Bench

60 x 10

80 x 10

100 x 8

110 x 5

110 x 5

115 x 2

Flat DB Press

47 x 8

52 x 5

52 x 5

DB Flyes

31 x 8

33 x 8

SkullCrushers

55 x 4

60 x 4 =

Tricep Extensions (BTH)

41 x 8

45 x 8

Tricep Pushdowns (Bar - Single Pulley)

61 x 5

65 x 4 =

A really abreviated workout today, i was under bad time constraints so i had to trim the workout down a bit, which sucked because im trying to increase volume. So basically as far as chest went it was pretty stagnant no real increases over last week. Tris were much better, could only squeeze in 2 sets per Excercise but they were right on PB or better.

I really need to revamp the chest/tri workout day. I have been switching up exercises in other muscle groups and seeing great gains, with chest i never seem to see gains.

Also i dropped another kilo down, so 91 now. Im convinced im losing a good amount of muscle just from a visual perspective, meh, i dunno. All i know is that working out on strict diets is ALOT harder and way less fun than when your bulking. Diet was also tweeked again, a few more calories dropped off, im looking to switch it up a bit though to provide more energy for workouts and recovery. Half way into the workouts im already shaking and feeling hungry.

[Ash]

Also i dropped another kilo down, so 91 now. Im convinced im losing a good amount of muscle just from a visual perspective, meh, i dunno.

Yeah I know what you mean - everytime I lose any BF, I feel as if I'm shrinking like a cartoon character under a shrinking ray :grin: Most of the time, though it's all in my head.

[jono]

sounds like cutting really sucks :grin:

lol if i have a week off from the gym i feel like im shrinking :grin: im mentally ill lool

[Growth]

lol if i have a week off from the gym i feel like im shrinking :grin: im mentally ill lool

lol, same here :grin:

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

Stack x 10

125 x 6

135 x 4

140 x 2

BB Rows

120 x 10

140 x 8

160 x 5

Weighted Wide Grip Chins

25 x 6

30 x 5

35 x 3

BB Bicep Curls

65 x 6

70 x 4 =

70 x 2

DB Precher Curls

36 x 6

38 x 4

41 x 4

Hammer Curls (Burn Set)

13 x 32

Nice workout today, a little pressured for time once again so i had to squeeze it all into about 1 hour, which for me is pretty quick. Got the diet into a better arrangment today i think, i had a few more calories to spend before the workout, i also pushed the meal back by about 30 mins, it all seems to have worked, i had good energy in the gym today. Basicallt strength increases all round today. Back is comming along really nicely, got some big improvements there, chins were up 5 kilos again. Biceps were too bad either, i think increases in back strength take a bit of energy from the biceps, so only managed a new pb on prechers, but bbs still felt pretty strong, i just couldnt get another rep.

[jono]

lol man ur chins and rows are SICK :grin: awesome work

[Simo]

Doing well man. plenty of red in there, whats ya current weight.

[Growth]

lol man ur chins and rows are SICK :grin: awesome work

Thanks mate, always trying to increase on those two exercises, even with the pain from chins i still knocked out some got reps :grin:

[Growth]

Doing well man. plenty of red in there, whats ya current weight.

Thanks mate. It was 91kgs on monday, so yeah, as long as weight keeps dropping and strength increases or holds ill be happy, opens the door for powerlifting i guess since i dont really fit the bodybuilder look.

[sponge]

at least im still heavier than you haha.

good numbers all round.

[deegee]

It sounds like you are making some really good progress. weights up, how is the 6 pack coming through now

[Growth]

at least im still heavier than you haha.

good numbers all round.

lol, thanks mate.

[Growth]

It sounds like you are making some really good progress. weights up, how is the 6 pack coming through now

Fat loss from the ab area seems to have slowed a big, im noticing more comming of from the back area, more defnition comming through there. I would still say im high Bf, high teens, 17-18 maybe. I think id really need to get down to 12ish before i could see a full 6 pack.

[Growth]

Todays Workout

Front squats

60 x 10

70 x 10

80 x 10

90 x 8

95 x 5

Hack Squats

1pps x 20

2pps x 10

2pps x 10

3pps x 10

3pps x 10

3.5pps x 10

SLDL

120 x 10

140 x 7

160 x 4

Again, didnt have much time to spend at the gym today, so i tried to make sure all time was spent on good exercises. Front squats were up. Tried hacks for the first time ever today, lol, only a few pps but i really like this ecercise, ill be keeping it in the fold for a while. SLDL are up to, it felt weird today though, i think i may have gotten an injury, i herd what sounded like a pop in my lower back then i felt intense pain in the lower back, ass, and hamstring, and the weight just fell, i couldnt get up for about 3 mins then i hobbled out of the gym. Struggled to drive home, really struggled to get out of the car, had my PWO stuff lol, put some ice packs on my lower back and hamstring. It was really bad for about 1 hour after the incident, now its not so bad, i spose i should go to the doctor and see what happened.

[Big john]

man yr cranking some nice weight there man keep it up

hope it anit anything to serious

[jono]

front squat still going up.. thats good.

back injury sounds VERY BAD. dont do anything to strain it eg lift weights untill u get it checked out. dont be stupid about it