Serious Growth Training Journal

[MonStar1023]

Whatsup everyone? I am starting the Serious Growth training program for a few months because I have really hit a plateau lately in my training. I really think I am going to get good results with this training program... I have been doing a 4-day per week split training each muscle group once a week and this is almost the exact opposite. Its training each muscle group 3 times per week... working out twice a day, once in the morning and once in the evening. Its all about controlled overtraining. If anyone wants the EXACT program email me and Ill send it to you - there are three Variations. I am doing the second. Anyway if you could please post any informatoin that would make you think I could achieve faster results by doing something different. Well Im out gotta EAT!

Right now I am 17 years old, 5'11', 230 lbs., with a LOT of bodyfat omg I am just getting back from the beach for a week or so where I ate ALL JUNK and didnt work out at all. I am SOOOOOOO flabby right now holy shit. Well Im out peace.

 

[MonStar1023]

DAY 1- SUNDAY, JUNE 10, 2001

CARDIO- 15 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- really fatigued all day long Jesus! Two workouts in one day is really a lot harder than I had previously thought. I spaced them out pretty well too and I was still completely EXAUSTED I mean I was just totally dead. First of all fucking biceps and forearms were tired from Workout I so when I tried to do biceps they were just completely exausted so my fucking FORM was a goddamn joke holy shit. I mean my FORM was HORRIBLE! Need lighter weights. Second workout was a KILLER holy shit. Tried to keep weights relatively high for the most part but I was just sooooooo exausted during Workout II. Really need to toughen the fuck up and get my endurance up along with my stamina etc. Rotator cuffs were aching too during Workout II. Back got a good workout I guess but somehow my biceps and forearms along with my brachialis were really taking over most of the exercises... I honestly couldnt figure it out I mean I was using lighter weights with good form. Forearms got a GREAT pump and burn though really worked out hard. Chest got REALLY pumped although very weak and biceps had a good pump as well. Need to really work on endurance though seriously I am not used to 4 sets per exercise etc.

DIET- ate clean all day long. A lot of low-fat high-protein foods like fat-free cottage cheese and turkey and things like that. Really trying to keep carbs down and protein up with a moderate/low fat intake. Calories were probably really low around 2000 I am guessing.

SLEEP- 7 hours, good amount but need maybe another 30-60 minutes more if not more than that. Need a lot of sleep working out twice per day.

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Dymetadrine 30-45 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 120x14; 120x14; 120x14; 120x13
bent reverse-grip ez bar rows 155x14; 155x14; 155x14; 155x13
close-grip seated rows 135x14; 135x14; 135x14; 135x13
behind-back wrist curls 115x15; 115x15; 115x14; 115x14
one-dummbell reverse wrist curls 30x15; 30x15; 30x14; 30x14
one-dumbbell twists 40x14; 40x13; 40x13; 40x13

Workout II. Chest, Biceps.
incline dumbbell press 70x15; 70x14; 70x10; 65x10
decline barbell press 115x15; 115x14; 115x14; 115x13
incline dumbbell flyes 40x15; 40x14; 40x14; 40x13
standing ez bar curls 65x15; 65x13; 65x13; 65x13
dumbbell concentration curls 20x15; 20x14; 20x13; 20x13
standing dumbbell hammer curls 30x13; 30x13; 30x13; 30x13

TRAINING LENGTH- Workout I was around 35 minutes, Workout II was around 45 minutes.

WATER - took in an okay amount all day. Need more in my opinion needed more during Workout I and more throughout the day.

 

[MonStar1023]

DAY 2- MONDAY, JUNE 11, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity treadmill following Workout II.

COMMENTS- felt EXAUSTED all day long I really cannot function on anything less than 7 hours sleep. Even with 7 hours I still need maybe 8-10. VERY VERY sore today because of lack of sleep I am assuming. Took a short nap after one of my final exams that helped a little. Feel a cold coming on too because of so much weight-training and so little sleep. Its amazing what a good nights rest can do for you. My rotator cuffs are killing me especially during my delt workout. Totally aching all throughout. I am not sure how I am going to hit my back, chest, forearms, and biceps again tomorrow theyre going to be SO SORE! Oh well I guess thats the purpose of this program. Controlled overtraining as they like to call it. Forearms are sore, biceps are killing, pecs are aching, middle back and lats a little sore too. REALLY need to work on getting more sleep though! Workout II was okay but NO INTENSITY AT ALL! Holy shit intensity was way down. Triceps barely got a pump good burn though along with calves no pump but great burn. For some reason PUMP is really fucking shitty lately. Abs barely got a good burn overall workout was okay.

DIET- meals were too spaced out. Want to try and hit a meal every 2-3 hours but couldnt make it and ended up 5 hours between Meal 1 & 2 and all the others 1-2 hours apart to make up for it. Really trying to keep protein high as possible without extra carbs and fat to help out recovery from all these workouts! I feel like I live in the gym lifting twice per day, six times per week. DAMN!

SLEEP- 4.5 hours, WHAT THE FUCK? Couldnt fall asleep if my life depended on it omg. I layed in bed for around 1.5-2 hours just laying there in the pitch black in dead silence. I dont know what my goddamn problem is but I am going to be taking melatonin tonight and trying to nap all day long. JEEZ!?

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Adipokinetix + 1g tyrosine 30-45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
standing behind-neck press 95x15; 95x14; 95x13; 95x13
wide-grip upright row 75x15; 75x14; 75x13; 75x13
one-dumbbell side-laterals 20x15; 20x15; 20x14; 20x14
dumbbell shrugs 70x15; 70x14; 70x13; 70x13

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 65x15; 65x15; 65x15; 65x14
ez-bar pressdowns 120x15; 120x15; 120x14; 120x14
one-dumbbell overhead ext. 20x15; 20x15; 20x14; 20x13
standing smith calf raises 180x15; 180x15; 180x14; 180x14
seated calf raises 250x15; 250x15; 250x14; 250x14
leg press calf raises 455x15; 455x15; 455x15; 455x15
seated leg-tucks 15x15x15
cable crunches 150x15; 150x15

TRAINING LENGTH- Workout I was around 25 minutes, Workout II was around 55 minutes... WAY TOO LONG need to stay under 45 minutes drop rest periods down more.

WATER- took in a good amount all day. Need more though tomorrow... never can get enough water.

 

[fallenangel]

Decent! keep up the posts i've been interested in one of these sorts of programmes as my gains slow down as a shocker to the muscles

 

[MonStar1023]

Whatsup fallenangel? Yeah foreal I have been wanting someone to post a Serious Growth journal like forever to check out their results and to see what they thought of the program in general. No one has yet so I decided to be the first. Its TOUGH as HELL and thats all I can really tell so far. Ill keep posting though and let ya know how it goes and if my strength drops (which I kind of expect training muscles when theyre sore ya know?) but I am trying to burn off some fat but I am really not doing too much cardio... only because I am working out twice per day which is jacking up my metabolism twice per day instead the usual once. Well I gotta get going dawg peace.

 

[MonStar1023]

DAY 3- TUESDAY, JUNE 12

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- felt okay today still TIRED as fucking hell because of lack of sleep. NEED MORE FUCKING SLEEP! Anyway Workout I went VERY VERY well. Intensity was GREAT really improved on intensity from yesterday. I waited a few hours after I woke up to do my first workout and I think that really helped me out a bit. Back didnt get too much of a pump but endurance was good along with strength considering I was working a sore muscle group. Forearms got a good burn too. Not too much of a pump in them either.

DIET- ate clean all day long. Some skim milk, chicken breasts, protein shakes, protein bars, fat-free cottage cheese, etc. Kept calories a little bit higher a long with protein a little bit higher too. Really need to work on recovering from all this working out!

SLEEP- 6 hours last night... still WAY too little feel really tired and sore holy shit! I feel so sore!! Need more goddamn sleep I dont know I just love talking to my girlfriend! Took a few naps today also which helped but didnt make up for lack of sleep.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 3 BetaLean 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 135x12; 135x12; 135x11; 135x10
bentover reverse ez-bar rows 170x12; 170x12; 170x12; 170x11
seated v-bar cable rows 150x12; 150x12; 150x11; 150x10
behind-back wrist curls 135x12; 135x12; 135x12; 135x12
one-dumbbell reverse wrist curls 30x12; 30x12; 30x12; 30x12
one-dumbbell twists 40x12; 40x12; 40x11; 40x10

Workout II. Chest, Biceps.
incline dumbbell presses 70x12; 70x12; 70x10; 70x10
decline barbell presses 135x12; 135x12; 135x11; 135x10
incline dumbbell flyes 40x12; 40x12; 40x11; 40x10
standing ez bar curls 70x12; 70x12; 70x11; 70x10
dumbbbell concentration curls 20x12; 20x12; 20x12; 20x12
alt. dumbbell hammer curls 30x12; 30x12; 30x11; 30x10

TRAINING LENGTH- Workout I was around 30 minutes which is good time. Trying to keep rest periods short for Phase I of this program. Workout II was around 40 minutes which was also good.

WATER- took in a good amount all day long. Didnt really feel thirsty at all today although it was VERY humid outside... really need to stay hydrated.

 

[MonStar1023]

DAY 4- WEDNESDAY, JUNE 13, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately after Workout I + 10 minutes low-intensity stationery bike immediately after Workout II.

COMMENTS- Workout I was pretty good. Not too intense however rotator cuffs were killing me throughout the entire workout. Front delts were VERY sore along with traps. Used some momentum for behind-neck presses and hit traps hard with dumbbell shrugs. Still felt tired today though on such little sleep. Workout II went really really well actually. Triceps were really sore obviously along with calves but really hammered triceps hard and heavy... not too much of a pump surprise surprise but really got a great burn. Calves got a good burn as well along with abs. Weighed myself during the middle of Workout II and weighed EXACTLY 215 lbs. I guess thats okay Im not sure.

DIET- ate well all day long. Took a good amount of calories not too many but not too few. Protein was relatively high and kept carbs low/moderate for the most part. Maybe one carb meal other than the two post-workout carb meals.

SLEEP- 6 hours last night... OMG!!! I AM SO FUCKING RETARDED! I get all into these conversations with my girlfriend shes so great to talk to. Shes the greatest girl ever and she always tells me I want to talk all the time... but maybe if she realized how much fun I have talkin to her she would understand. I must be so fucking whipped lol.. well Ill admit to it because shes so sexy and such a great girlfriend. Anyway before I get carried away... NEED MORE FUCKING SLEEP!

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Dymetadrine 30 minutes before each workout as well.

TRAINING-
Workout I. Delts, Traps.
standing behind-neck presses 115x12; 115x11; 115x10; 115x10
wide-grip upright rows 85x12; 85x12; 85x11; 85x10
one-dumbbell side-laterals 30x12; 30x12; 30x11; 30x10
dumbbell shrugs 75x12; 75x12; 75x11; 75x10

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 75x12; 75x12; 75x11; 75x10
ez-bar pressdowns 140x12; 140x12; 140x11; 140x10
one-dumbbell overhead ext. 25x12; 25x12; 25x11; 25x10
standing smith calf raises 270x12; 270x12; 270x11; 270x10
seated calf raises 270x12; 270x12; 270x12; 270x12
leg press calf raises 520x12; 520x12; 520x11; 520x10
seated leg tucks 15x15x15
twists 50x50

TRAINING LENGTH- Workout I was around 30 minutes + Workout II was 45 minutes long.

WATER- took in a good amount all day.

 

[MonStar1023]

DAY 5- THURSDAY, JUNE 14, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately after Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I was a good workout overall. Got good contractions in the lats and really hammered them with heavy bent rows. Forearms were worked kinda hard not too much of a pump or burn though with lower reps. But oh well its part of the program. Workout II was INTENSE AS FUCK! Straight up fucking crazy. Went totally nuts with chest training I mean TOTALLY fucking nuts. Really hammered pecs all the way got a great pump and took them to failure completely. Way to fuck them up seriously. Biceps got a good pump too really hammered them as well. Hit biceps heavy with pretty good form with some slow-ass negatives. FUCK YEAH BOYS! Im gonna get fucking huge I feel stronger and my rotator cuffs are feeling a lot better. Soreness is REALLY dropping and my strength is pretty good for this being the third time I have hit chest and bis this week. YEAH BABY!

DIET- ate clean all day lots of protein moderate carbs I guess a few pieces of multi-grain bread etc. Really did stick to diet pretty well though. Need to keep it up and keep training HARD as hell. Diet + training + consistency = results. Pumped to get huge baby!

SLEEP- 8 HOURS! finally actually a decent amount of sleep. Felt SOOO much better today. Felt a lot better energy wise along with soreness really stronger in workouts and just felt better overall.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Adipokinetix and 1g tyrosine 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 150x10; 150x10; 150x9; 150x8
bent reverse ez-bar rows 185x10; 185x10; 185x9; 185x8
seated v-bar rows 165x10; 165x10; 165x9; 165x8
behind-back wrist curls 145x10; 145x10; 145x10; 145x10
one-dumbbell reverse wrist curls 30x10; 30x10; 30x10; 30x10
one-dumbbell twists 40x10; 40x10; 40x10; 40x10

Workout II. Chest, Biceps.
incline dumbbell presses 75x10; 75x10; 75x10; 75x8
decline barbell presses 150x10; 150x10; 150x10; 150x10
incline dumbbell flyes 40x10; 40x10; 40x10; 40x10
standing ez-bar curls 85x10; 85x10; 85x8; 85x8
one-dumbbell concentration curls 30x10; 30x10; 30x9; 30x8
alt. dumbbell hammer curls 40x10; 40x10; 40x9; 40x8

TRAINING LENGTH- Workout I was around 30 minutes + Workout II was around 40 minutes.

WATER- took in a good amount all day. Really need to stay hydrated at all times.

 

[Enock]

keep up the great posts love reading these journals through insane programs.

 

[MonStar1023]

Whatup Enock? Thanks man yeah this program works really well I think and Ive only done it for 5 days now its crazy as hell. Your SO SORE the first few days but it fades after maybe 4-5 days and you start to get your strength back. Its hard to go from hitting every bodypart one time per week to hitting them 3 times per week. Ill keep posting on how things are going though dude. Peace.