AK's Journal

20 reppers are the way forward mate...

Pound those legs IMO

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


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I have a masochistic side to me when it comes to leg training

Thats a under statement m8!

For SLDL i stand on a box which allows a great ROM & it works the hamstrings alot more so that might help with that dude!

Well you seem to have everything nailed m8 so i dont see why you shouldnt gain some quality mass in the future!

However with those 20 reppers it shouldn't be too long till i start seeing results

Crazy m8

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

looking like youve made some good progress in the pics dude

how many sets of 20rep squats, think id be sick lol! intense!

that mate is one insane leg routine

I did 70kg on 20 reppers for 3 sets and i was almost physically sick


How long did it take you to do them?

20 reps seems more of a mental barrier than anything really.

First 10 i've found are relatively easy, can bang them out with little problems. Then its maybe 2 or 3 at a time, then 1 or 2, then one rep with a quick breather between. So looking at 2 minutes per set really

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mines are around that time i think

how long do you rest for?

i can just about do 3 sets of them and my legs are quite chunky as they are, i go fully ass to the grass

Have you though about upping the weight on the 20reppers & only doing 1set m8?

That would defiantely pound your legs

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

TIO Normally a few minutes, maybe as long as 5, as long as it takes me to feel ready for the next set really. I go to parralell normally as flexibility doesn't allow me to go much further.

Dai I don't think i could physically hack it. My max for squats is about 100kg for 8. I prefer volume and TUT over one set. I'll have to cycle the volume in and out, so i may do a heavy 20 rep set when i'm not doing 4 of em

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Fair enough m8 you've got to find + do what works for you!

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

Cardio again today - DOMS weren't all that noticeable so no problem doing it.

As before, 4.8/9.7 speeds, 28 minutes done total, 1:2 and 1.5:2 ratios.

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Upper A

Flat Barbell Bench

60kgx8
70kgx8
75kgx8
80kgx8

Last rep was more balanced than assisted, hopefully increase again next week. 100kg aint far off the way i'm progressing

Wide Grip Chins

BWx8
BWx8
BWx7
BWx7

Incline DB Bench

25kgx10
30kgx10
30kgx8 (F)

Hammer Grip Chins

BWx8
BWx8
BWx7

Going to go for 8/8/8 on these now, 10 seems nigh on impossible.

Close Grip Dips

BWx10
BWx9
BWx8

Up to 187 on a clean week and a few weekend treats. Everything still well on course

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Good bench press figure mate! Mine has been stuck since it started. Even feel reluctant to go near the bench! Much rather press DB's now than lift 20kg's less than my BW! Haha, making good progress though mate!! Good luck on the bulk!

Cheers Reev - as long as i can keep it up 2.5kg each week then i may have 100kg by christmas with a few breaks in

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Lower A

Front Squats

50kgx10
55kgx10
60kgx10
62.5kgx10

100 times better than last weeks, form was better, knee's didn't feel great though, will crack on with flexibility training after cardio from now on i think.

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx5 (F)

Back to 3 plates a side, very happy


Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

40kgx12
40kgx12

Hanging Leg Raises

BWx15
BWx15
BWx15

Good session - ironed a few problems out. Calf work was good, will probably maintain the weights for next week and really go for the stretch.

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Tried cardio today. Started running and my ankles were not having any of it

Will try again over the weekend, if its still problematic then ill look for a lower impact approach.

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Soz to here your having a bit of bother m8, is it a reccuring injury?

Hope you get back on track soon dude!

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

Not really Dai, bit strange really. Years and years ago at secondary school i remember taking a dodgy fall while doing cross country on completely frozen grass (thanks for that PE teachers ) so i'm sure that did wonders for my joints.

Once i'm back at uni i'll have to travel to the gym for cardio instead of doing it at home anyway - maybe i should be doing that now to get in the swing of things

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Hi mate!

Ive never posted in your journal before, although i have followed it since you started your cut.

The progres spics on p.16 are great, you've made some very possitive changes to your body shape!

How is the bulking going?
Are you aiming for leaner gains this bulk than previously, what sort of weight increase are you aiming for each week?

all the best

Tom

MY Olympic Style Weightlifting Journal

Hey oarornothing - cheers for the comments

Bulk is going very well so far, a few extra things that i probably shouldn't be eating while i'm at home from uni, but i head back in a few weeks so diet will become cleaner than it currently is, aiming for around 1lb a week up until march/april time i think, then i'll be cutting down again.

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Upper B

Barbell Row

60kgx8
65kgx8
70kgx8
75kgx8

Dumbell Shoulder Press

25kgx8
25kgx8
25kgx8
25kgx8

Dumbell Rows

27.5kgx10
30kgx10
30kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
20kgx12

Fairly good session, didn't get a decent period of sleep last night and now i'm feeling cream crackered.

Shoulder press went down a bit as there was noone about to give me a hand getting one DB up.

Form on rows is getting a bit compromised and a little too much explosive movement - going to change for Pendlay rows for a while.

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ORIGINAL: Ak_88

Hey oarornothing - cheers for the comments

Bulk is going very well so far, a few extra things that i probably shouldn't be eating while i'm at home from uni, but i head back in a few weeks so diet will become cleaner than it currently is, aiming for around 1lb a week up until march/april time i think, then i'll be cutting down again.

Good stuff mate!

Yeah i can imagine afte rcoming off a strict cut you need a few treats

I know i will! all i can think about is bloody food!

Are you still thinking of doing a TKD or CKD (i cant remember which one) over x-mas?

Tom

MY Olympic Style Weightlifting Journal

Still toying with the idea yeah, the 4-6 week period would be ideal for a quick trim up and from what i understand brain function isn't as affected by ketones as it is low carbs (which means i can still revise fairly efficiently).

But the flipside is i could make use of it 6 more weeks bulk with a lot more rest involved.

Decision will ultimately be made around mid november so i can plan everything down to a T tough.

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AK, some great progress there mate. A lot of difference in the before and after shots, esp the top and bottom ones.

 

Thanks Integra

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Lower B

Back Squats

60kgx20
70kgx20
75kgx20

Only three sets of these today, left me cream crackered regardless.

Stiff Legged Deadlifts

60kgx8
60kgx8
60kgx8

Stood on a big plate here and went for the stretch, and got the stretch

Standing Calf Raises

50kgx50
52.5kgx50

Bent Leg Standing Calf Raises

50kgx50
50kgx50

Donkey Raises

Forgot my dipping belt so missed these out.

Alternate Leg Extensions

10kgx50
15kgx50

Quads were on fire after this.

Weighted Crunches

65kgx15
70kgx15
72.5kgx15

Another good session, cardio is doubtful for tommorow as my ankles still aren't 100%.

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Upper A

Flat Barbell Bench

60kgx8
70kgx8
75kgx8
82.5kgx8

Weight up again - pretty sure the spotter was balancing and not assisting again, should go up again next week

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Incline DB Bench

25kgx10
30kgx10
30kgx9 (F)

Close Grip Chins

BWx8
BWx8
BWx7

Close Grip Dips

BWx10
BWx8
BWx8

Forgot to weigh myself this morning, will do so tommorow morning.

Made my wide chins wider and switched hammer chins for close chins. Felt good, forearms were pumped as fack too

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Lower A

Front Squats

50kgx10
55kgx10
60kgx10
60kgx10

Down a wee bit from last week but nothing to worry about.

Deadlifts

100kgx6
120kgx6
130kgx5 (F)

Down from last week, a bit dissappointed, but i was doing these at 8am so i wasn't all there mentally. Oh well

Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

30kgx12
30kgx12

Dropped the weight on these - went for a mega squeeze instead.

Hanging Leg Raises

BWx15
BWx15

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Upper B

Pendlay Row

50kgx8
60kgx8
65kgx8
60kgx8

65kg felt too heavy to maintain form (which wasn't 100% just yet). Will stick to 60 next week and keep it slow with good form.

Dumbell Shoulder Press

Standing Barbell Press today, didn't have the chance to do seated DB

30kgx8
35kgx8
37.5kgx8

Dumbell Rows

27.5kgx10
30kgx10
32.5kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
22.5kgx12
20kgx12

Good session

Journal

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Lower B

Back Squats

60kgx20
70kgx20
75kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
75kgx8

Standing Calf Raises

50kgx50
55kgx50

Bent Leg Standing Calf Raises

50kgx50
55kgx50

Donkey Raises

10kgx50
15kgx50

Alternate Leg Extensions

15kgx50
15kgx50

Weighted Crunches

65kgx15
70kgx15
72.5kgx15

Fooked

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M8 i tried 50rep calf raises for 3sets this week after reading your journal, damn they burn!

Hows the bulk going, whats your weight now dude?

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

Burning is good

Think i'm up to 188 now, so another pound gained this week, all good

Need to keep my food choices cleaner really, but i'm going back to uni in just under 2 weeks, so ill only have clean food in my house thankfully.

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Your waist is tiny!

www.fingerpistol.co.uk

ORIGINAL: 1ManRiot

Your waist is tiny!

Just a shame that i seem to store a large portion of fat gained around my waist and gut area. Just means i have to bring the lats out more for the V taper

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Upper A

Flat Barbell Bench

65kgx8
75kgx8
80kgx8
85kgx7

Couldn't get one more rep out, although it should go up next week.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx6

Wider than last week, felt it nicely.

Incline DB Bench

27.5kgx10
30kgx10
27.5kgx10

Had trouble finishing the reps with the 30's, should return to 2x30 next week.

Close Grip Chins

BWx8
BWx8
BWx7

Close Grip Dips

BWx10
BWx8
BWx8

Good session, cleans squats and deads tommorow, oh joy

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Lower A

Front Squats

50kgx10
55kgx10
55kgx10

Couldn't go any heavier on these. Had a nasty acne outbreak recently and 55kg spread across my spotty shoulders put me in agony

Cleans

30kgx8
40kgx8
40kgx8

Weight was ok, still need to nail form though, particularly keeping the bar close to myself. Oh well with time it'll come.

Deadlifts

100kgx6
120kgx6
130kgx6

Easy peasy lemon squeezy.

Standing Calf Raises

80kgx12
80kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

30kgx12
40kgx12

Hanging Leg Raises

BWx15
BWx15
BWx10 (F)

Top session

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Upper B

Pendlay Row

60kgx8
62.5kgx8
62.5kgx8
65kgx8

Dumbell Shoulder Press

22.5kgx8
25kgx8
25kgx8
25kgx8

Dumbell Rows

27.5kgx10
30kgx10
30kgx10

Wide Grip Dips

BWx8
BWx8
BWx8

EZ Bar Curls

20kgx12
20kgx12
20kgx12

Journal

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Good afternoon AK,

Hows the progress coming along? Seems like ya not doing too bad at all.

Noticing much goin on?

Scotty

BP:107.5
DL:150
SQ:142.5
Scotty's Progress Journal...Pics Page 1.

All Natural.
"Eat Like A Horse, Train Like A Bear"

doing well there mate....some nice lifts and the pics looked liked some good improvement. u back in portsmouth yet?, have u still got msn ?

Lee

Ahoy mateys.

Scotty All going well, haven't had a good nights sleep this week though and it's driving me nuts. Lifts aren't affected too much thankfully. Legs and calves appear to be getting better, although that may be the optimist in me coming out.

Lee I'm coming back down on Weds i think, haven't been on msn in a long time, been busy with other stuff

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Lower B

Back Squats

70kgx20
75kgx20

Leg Press

80kgx20
90kgx20

Stiff Legged Deadlifts

60kgx8
60kgx8

Standing Hamstring Curls

15kgx12
17.5kgx12
15kgx12

Standing Calf Raises

50kgx50
60kgx50

Bent Leg Standing Calf Raises

50kgx50
55kgx50

Donkey Raises

10kgx50
15kgx50

Alternate Leg Extensions

15kgx50
15kgx50

Weighted Crunches

65kgx15
70kgx15
70kgx15

Lower back didn't feel great today - so switched 2 squat sets for leg press and it felt really good - legs were on fire after the last set.

SLDL's were crap again, time to look for something else to do.

Other than that all good

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