Growths Journal

[Big john]

with yr cutting diet have you cut out all seasoning/salt with yr meals? , i only ask because they can make u retain abit of water around the mid section

[Varven]

Hey bro, my advice lay off the SLDL for another week.

How much cardio are u doing... how long, what style, HR ? and calories ?

My Cut has gone to bits... its a total mess with exams around, diets fallen apart, workouts stopped :(:(

[Growth]

with yr cutting diet have you cut out all seasoning/salt with yr meals? , i only ask because they can make u retain abit of water around the mid section

I dont add salt to any of my meals, but i dont worry about foods that are high in salt or things like that.

[Growth]

Hey bro, my advice lay off the SLDL for another week.

How much cardio are u doing... how long, what style, HR ? and calories ?

My Cut has gone to bits... its a total mess with exams around, diets fallen apart, workouts stopped :(:(

Yeah i probabley should. I may just go light again like i did last week. I should be able to tell how hard i can go after a few sets.

The only cardio i due during weekdays is what i did yesterday. Other than that i do a little bit of walking etc on the weekends. Im not really big on cardio, but since i have hit a plateu in weightloss i figure i should bump it up a bit.

I usually just go for intense high HR cardio, im not worried about being in the fat loss HR bracket.

Good luck with those exams mate.

[Marcus]

Just leave the SLDL till you can hit it hard again, otherwise there's no point. May as well use another exercise that you can still train heavy on.

I think you need to increase your cardio man, I just power walk for 40mins. Seems to do the trick for me. For some reason it's not so bad when I'm actually walking outside. But when I'm on the treadmill all I do is look at the time, waiting for it to end.

[Growth]

Just leave the SLDL till you can hit it hard again, otherwise there's no point. May as well use another exercise that you can still train heavy on.

Yeah that would be the best idea

I think you need to increase your cardio man, I just power walk for 40mins. Seems to do the trick for me. For some reason it's not so bad when I'm actually walking outside. But when I'm on the treadmill all I do is look at the time, waiting for it to end.

Yeah my cardio is pretty thin at the moment, i will see what the scales have to say on Monday and decide then.

lol, all i do is look at the time to, its so damn boring :?

[jono]

def do your cardio outside. its far less boring

[Growth]

Todays Workout

Back Squats

60 x 12

100 x 8

100 x 8

120 x 6

120 x 6

140 x 6

60 x 12

Hack Squats

1pps x 8

2pps x 8

2pps x 8

3pps x 8

3pps x 8

4pps x 8

1pps x 12

Leg Press (Light)

3pps x 12

5pps x 12

7pps x 12

9pps x 12

Leg Extensions (1 - Leg)

72 x 8

78 x 8 DS ST x 12 DS 1/2 ST x 12 (Both Legs)

Lying Leg Curls

48 x 8

54 x 8

60 x 4 DS 24 x 8

Well i decided not to do SLDL's today. I thought i better let it heal more otherwise it may develop into a cronic injury. Went back to back squats today, it felt lighter than last time i did them, i could only manage 1 set at 140 though. Hacks were really good, still my current favourite leg exercise. Threw in some light LP work since i wasnt doing SLDL. Finished with some leg extensions and curls, hammies felt good on the curls so the injury is definitaly more so the back than hamstring related. No back pain either, should be able to get back into SLDL next week.

[deegee]

good workout, just a small step up in cardio routine can often get the program back on track again, i hate those plateaus though reall suck when you are trying to make progress.

[jono]

nice work on the back squats man. havnt seen you do em in a while. they are king.

[wilty]

nice workout from yesterday bro keep it up

[sponge]

nothing wrong with squatting 140, cant wait for the back to mend i bet eh

[Growth]

Thanks for the comments guys, yeah i cant wait to get back into SLDL's and regular DL's

[Growth]

Todays Workout

Flat BB Bench Press

Bar x 12

60 x 8

100 x 6

130 x 5

140 x 2

Flat DB Bench Press

47 x 8

47 x 8

47 x 8

Weighted Dips

30 x 8

40 x 6

50 x 4

SkullCrushers

45 x 10

55 x 6

60 x 4

Tricep Pushdowns (Bar - Single Pulley)

57 x 8

61 x 6

61 x 4 DS Various

Well as some of you may have noticed i didnt train shoulders on friday, instead i decided to give the shoulders a bit of a rest for that week, just incase they are taking too much of a beating from other exercises and not recovering well.

Todays workout was good. I decided i would give the DS etc a miss and not do as many warmups sets so i could really concentrate on the work sets more. Managed to hit 140 for 2 so i was pleased with that, only 5 kilos away from pb now. For DB's i went fairly light, kept the reps up after the low rep BB work, i also didnt have too much energy left after BB bench. Then onto dips, they were good, finally worked out what my 3 work set weights would be and cut the other crap out, that resulted in a +5 kilo and another rep increase in pb. I was running a bit late at this stage, only had time for skulls and pushdowns, these were okay, nothing special though, tris seemed a bit fried from all the chest work, i may do high rep work on the tris next time.

I didnt get to weigh myself today as i was in a rush to eat etc, then i realised i had already eaten breakfast and had a huge drink so i couldnt get an accurate weight. Ill see what the scales say tommorow, hopefully ill be back down to 91.

[jono]

big dipper

[deegee]

Going really well there considering the overall weight is coming down. You will be into the 80's real soon. still getting the odd bit of red in there.

Nice

[Growth]

big dipper

lol, yah, i think dips can handle lots more weight :grin:

[Growth]

Going really well there considering the overall weight is coming down. You will be into the 80's real soon. still getting the odd bit of red in there.

Nice

Yeah hopefully i have dropped again. I wish i was still bulking, i love those kinds of gains :grin:

[jono]

Going really well there considering the overall weight is coming down. You will be into the 80's real soon. still getting the odd bit of red in there.

Nice

Yeah hopefully i have dropped again. I wish i was still bulking, i love those kinds of gains :grin:

bulking..... :grin:

[Growth]

Todays Workout

Lat Pulldowns

48 x 8

125 x 8

135 x 4

140 x 3 =

BB Rows

130 x 10

150 x 8

170 x 6

Weighted Wide Grip Chins

30 x 6

40 x 3 =

40 x 3 =

BW x 12

BB Bicep Curls

60 x 6

65 x 4

70 x 3

DB Precher Curls

38 x 6

38 x 6

41 x 3

Todays workout was okay. I felt a bit weak going into it without any carbs, but it didnt turn out too bad. Lat pulldowns were about the same as last week. BB rows were up 2 rep on PB weight. Managed 2 sets of PB weight for chins. Bicep work was a lot stronger than last week, bicep work felt pretty light all round.

Forgot to see what my weight was again this morning. Ill try to remember for tommorow so i can see if the new diet is working.

Also looking to put a bit more cardio in the routine, perhaps an evening road run everyday.

[jono]

big weights all round man.. 41kg db preacher is light ??? :grin:

[Growth]

big weights all round man.. 41kg db preacher is light ??? :grin:

Thanks mate. lol, well not light, but considering the work i did beforehand it felt pretty good :grin:

[Growth]

Also just got in a nice quickly paced 20 minute road run.

[deegee]

Also just got in a nice quickly paced 20 minute road run.

stepping up the cardio ?

[Growth]

Yeah, i think i have to really if i want to get the BF lower.