Growths Journal

[jono]

growth is a big girls blouse he will never post pics :grin:

[Growth]

Thanks for the support guys. As jono said i wont post pics, maybe if deegee and marcus do i would lol :pfft:

[deegee]

Thanks for the support guys. As jono said i wont post pics, maybe if deegee and marcus do i would lol :pfft:

Hey dont drag my name into it!! I always said I was waiting for you first, maybe next year.

[jono]

Thanks for the support guys. As jono said i wont post pics, maybe if deegee and marcus do i would lol :pfft:

Hey dont drag my name into it!! I always said I was waiting for you first, maybe next year.

lol. afraid of being judged ?

[deegee]

For sure!!

[Growth]

Todays Workout

Flat BB Bench

60 x 10

60 x 10

100 x 8

120 x 6

130 x 4

Flat DB Press

47 x 7

52 x 5

52 x 4

Weighted Dips

BW x 10

BW+10 x 10

BW+20 x 8

BW+30 x 6

BW+40 x 4

SkullCrushers

50 x 6

55 x 5

60 x 4 =

DB Tricep Extensions (Two Handed - BTH)

45 x 8

47 x 8

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

67 x 3 DS

61 x 5 DS

Well it had to be done. Chest/Tri workouts are the only real muscle group that isnt really making good progress, not so much the tris but definitely chest. So i brought back flat BB bench press, which i both love and hate, and weighted dips.

As far as the actual workout goes it went pretty good. Flat BB bench felt really light in comparison to incline bench. I think i will be able to make good progress on this and get back around the 140-145 mark soon. Flat DB presses seemed to suffer a bit from the flat bench press but i think they will come right after a while. Weighted dips were really good, ill definitaley be keeping these in the routine for a while. All the tricep work was really good, pretty much increases in every exercise.

Unfortunately BW has gone UP a kilo this week putting me back at 92. Im not too surprised really, i havent been as strict with my diet as i probabely should be, i also missed a workout this week (abs, calves, cardio) because of labour day. I think i need to get more cardio into the regime somewhere, i dont really want to drop the calories any lower as i am happy with the strength increases at the moment.

Last time i typed all this shit it didnt post and i had to write it all again so here goes....

[jono]

heavy weights as usual. dips look freaky :grin:

[Varven]

damn sexy dips bro !

[deegee]

Good stuff on the tri's all round improvement there.

[Ash]

Good going on the dips.

What's the heaviest you've shifted on flat BB bench?

[Growth]

Thanks for your comments guys. I hope to really improve on the dips, that is the first time i have really done weighted dips, shoulders are a bit sore from it all today but hopefully they will develop a bit of resitance in the comming weeks.

The most i have lifted on the flat bb bench is 145 x 3, i was actually lighter than i am now when i done it, around 85, so that really shows how much ive let my chest development slip, i hope to get back to 3pps soon, then i plan on getting the reps higher this time rather than going for a heavier weight at say 3 reps.

[jono]

why havnt you been doing dls

[Varven]

145 bench is awesome bro... for my newbie status my dl is coming along nicely, squat reasonably and bench doesnt move.. its at 10kgs more than what i started LOL.

Talking about DL's, Jono's right.... you aint been deadlifting boy !

Its time to SET, GRIP AND RIP.. GRAAAARRRRRRR ... just talking abt it makes me wanna deadlift.

[Growth]

why havnt you been doing dls

Im not sure really, no particular reason, i know i should be doing them, im not sure when i would fit them in to my workouts, its set up so everymuscle group gets a good rest as to not impact of the next workout.

I guess i could put them into back/bi day or shoulder day. Problem is im always pressed from time in the gym and i dont want to drop any other exercises to fit them in.

hmmm. Yeah i mite do them on shoulder day.

[Growth]

Talking about DL's, Jono's right.... you aint been deadlifting boy !

Its time to SET, GRIP AND RIP.. GRAAAARRRRRRR ... just talking abt it makes me wanna deadlift.

lol, yeah ill try to get fit them in somewhere.

[jono]

do dls at all costs man.. they put on good size

[Simo]

mmm deadz are fun, why wouldnt you want to do them.

Anyway 3pps bench, is big respect, esp at 85. usually only the big fat dudes push 3pps.

[Varven]

Stick deads with back and biceps day..perfect then.

Hows your back behaving btw.. is it A OK after that SLDL incident ? what was the problem ?

Simo, go along to a PL meet next time and youl see guys weighin in at 70 - 80kgs benching 130 - 190 kgs at ease . :shock:

[Growth]

mmm deadz are fun, why wouldnt you want to do them.

Anyway 3pps bench, is big respect, esp at 85. usually only the big fat dudes push 3pps.

Yeah i like deads too, i dont really know why they have dissapeared off the radar.

Thanks mate, it was around 6 months ago, i think i have a bit more muscle maturity now, and better connective tissue strength if i wanted to try and hit it again.

[Growth]

Stick deads with back and biceps day..perfect then.

Hows your back behaving btw.. is it A OK after that SLDL incident ? what was the problem ?

Yeah i could stick them in there, that day is already pretty full on though, i might do them straight after shrugs on shoulder day...

Yeah back seems to be okay, i have no idea what the problem was, i guess it will always be a mystery

[Growth]

Todays Workout

Lat Pulldowns

48 x 10

ST x 10

125 x 7

135 x 4

140 x 2 =

ST x 12

BB Rows

120 x 10

140 x 10

160 x 6

120 x 12

Weighted Wide Grip Chins

30 x 6

35 x 4

40 x 2

BW x 12

BB Bicep Curls

65 x 6

70 x 4 =

60 x 6

40 x 12

DB Prechers

36 x 6

38 x 5

41 x 4 =

20 x 12

Well todays workout went really well, made sure i was well hydrated, and made sure my food had long enough to digest. Todays i decided that i would do a dropset after every excercise, just to mic it up a bit, it worked okay, didnt take too much of a toll on other exercises. Lat pulldowns felt stronger today, i got extra reps in the middle of the sets, not for the pb set, but its still progress. I was a bit iffy with rows today after the back incident, its obviously not the sme kind of force but still a test of back endurance, they seemed fine anyway, good increases in both work sets and PB set. Chins were up too, all sets were +5 kilos, then i did a set of BW chins at the end, it was crazy, i just shot up like a torpedo, and to think i used to have to use the counter weight on a dip station to do chins :grin: Biceps felt good to, i could only managed to equal last weeks PB effort but some work sets were up and given the increase in back work i think they did okay.

[jono]

awesome chins man. looks like r having a ball now that u got ur pre workout nututrition sorted

[Big john]

Some killer stuff there my man awsome wrk bro keep it up.

[Growth]

awesome chins man. looks like r having a ball now that u got ur pre workout nututrition sorted

Thanks mate, the chins were good today, the rope didnt cut in too bad.

Yeah getting the pre workout stuff in order is a must. I just hope i dont put on weight this week again.

[Growth]

Some killer stuff there my man awsome wrk bro keep it up.

Thanks mate.