AK's Journal

Back/Tri's

Barbell Row

80kgx12
80kgx12
80kg10

Seated Cable Row

80kgx8 - Too heavy
70kgx10
70kgx10

Chins

BWx8
BWx7
BWx6

Makeshift T-Bar Row

Barbell in the corner with a seated row hammer attachment;

35kgx12
40kgx10
40kgx10

CGBP

60kgx12
60kgx12
60kgx12

Seated French Press/Dips Superset

20kgx10/BWx5
15kgx10/BWx5

Facepulls

28kgx12
28kgx12
28kgx12

Dead.

Took a leaf out of Incredible Knob's book today and dropped the weight to really concentrate on rowing through the elbows and keeping nice and tight, seemed to work as my back pumped up nicely

Everything else all good, still trying to find a happy medium where i can fit arms/delts in without making a session drag on too bad, may play about with this again this week.

Other than that, looking forward to a weekend of R'n'R, feeling toasted after this week of training and my legs have been getting progressively sorer as the day goes on!

Ak_88


LOL, i think they were just jealous of the parrot on my shoulder, wankers!

LMAO Should have kicked them with your wooden leg and made them walk the plank
 
If theres one thing I hate its fcukin pirate haters.......................pr1cks
 
 
Good lifts an all that stuff
 
 

What, theres lifts in here? I thought it was just us two chatting sh1t for a change

Glutes/Hamstrings/Calves

Sumo Deadlifts

100kgx5
105kgx5
105kgx5

Glute-Ham Raises

BWx15
BWx15
BWx12

Cable Pullthroughs

24.5kgx12
28kgx12
28kgx12

Standing Hamstring Curls

40kgx12
40kgx10

Good Mornings

40kgx10
45kgx10
45kgx10

Leg Press Calf Raise

160kgx50 > 150kgx20 > 120kgx30

Seated Calf Raise

40kgx50
30kgx30

Cracking session today. First time i've pulled 2 plates from the floor in a long, long time, AND there were no back issues whatsoever today. GOOD TIMES

Did a bit of an extended warm-up and threw in some very light pullthroughs before sumo's to get the blood flowing and it seemed to work a treat. Getting set and lifting is becoming much more consistent, so hopefully i can start ramping up the intensity with these.

GM's were really good - quite a wide stance but it allowed me to get a nice deep stretch on my hamstrings without my hip screaming out.

Hopefully things are on the up now, i'll see how it feels over the next week to ten days and perhaps i can consider putting squats back in.

Chest/Arms

Flat BB Bench

92.5kgx8
90kgx8 - Last one might've been assisted, not sure
85kgx8 - Last rep assisted

Incline Smith

55kgx10
55kgx8
50kgx10

Superset Dips/Flyes

BWx8/17.5kgx7
BWx8/15kgx10

CGBP

60kgx6
50kgx8
50kgx6 - Paused at the bottom for the hell of it

Seated French Press

15kgx12
15kgx10

Seated DB Preacher

15kgx12
15kgx10

Rope Curl/Rope Pulldown Superset

21.5kgx12/17.5kgx12
17.5kgx12/21kgx12
17.5kgx12/24kgx10

Bit of a here and there session, but OK. The benching was good - had no spotter for the first set so had to unrack it myself and that seemed to take a fair bit out of me, not as much chest feeling in it as i'd have liked but not too fussed.

Other work was all pretty good thereafter, but these long sessions are really starting to drag now, the intensity seems to taper off after the first 2-3 exercises. Tempted to go onto a 5 day-er over 9/10 days to shorten the sessions up and keep the intensity up.

Quads/Calves

Front Squat

60kgx10
65kgx8
65kgx8

FST-7 Leg Extensions

50kgx10x7 - 30 seconds between sets

DB Lunges

Per leg;

20kgx8
20kgx12
20kgx12

Standing Calf Raise

130kgx12
130kgx12
130kgx12

Seated Calf Raise

60kgx10
60kgx10
60kgx10

Pretty good one today. No heroics on the squatting as i wanted to see how my back was with them, no real troubles other than i forgot how much i hate fronties with being choked by the bar! Did a few back squats with the same weight and no issues, so may try these next week nice and light.

Found a new spot to lunge in which was a bit longer, and soon regretted it as i was doing more reps as a result, on the last rep of the last set i pretty much collapsed

Ak_88


What, theres lifts in here? I thought it was just us two chatting sh1t for a change

You and I both know when it comes to talking sh1te I am the numero uno anyway I know fcuk all about training just look at all the newbies I have maimed for life with my advice but on the bright side you get a fortune on the sick and if your really bad you get a car.
 
Had a bad night on Sat ended up in a cellar with a right dodgepot turns out when someones says they would like to land their rocket on uranus and give you a creampie.
 
They are'nt a spaceman who owns a cake shop
 
 

FPMSL, you've totally lost me there

Back Width/Shoulders

Chins

BWx11
BWx9
BWx6

Pulldowns

63kgx10
66kgx10
66kgx10

Close Grip Seated Row

63kgx10
56kgx10
56kgx10

Hang Clean & Press

45kgx8
45kgx7
40kgx8

DB Laterals

7.5kgx12
7.5kgx12
7.5kgx12

Face Pull/Rear Fly Superset

28kgx12/7kgx12
28kgx12/7kgx12

Decided to get my new split going at the tail end of this week, enjoyed this session thoroughly. Lats were pumped up very nicely after the back work, although some of the hang cleans got a bit ugly towards the end.

Barbecue and a few beers on the cards over the weekend to rest up before i see how i cope on a 5 day routine, looking forward to it

Quads/Calves

FST-7 Leg Extensions

55kgx10x7 - 30 seconds between sets

FST-7 Leg Press

130kgx10x7 - 10-15 seconds rest between sets

FST-7 Leg Extensions

40kgx10x7 - 30 seconds between sets

DB Lunges

22.5kgx~8-9 reps per leg x3

Leg Press Calf Raise

170kgx50

Seated Calf Raise

40kgx50

Dead.

Top session. Leg pressing left me drenched in sweat and gasping for air, had someone ask me for a spot just before i was starting my 7th set. I tried to engage my brain to say "I've got one more set to do first mate", but i think it just came out as

Lunges just finished me off, walking out of the gym and around Tesco's was fun, even the tiniest bit of knee flexion had me buckling and wobbling.

Did the whole session in exactly an hour today so brief and intense all throughout

Back Thickness/Biceps

Barbell Row

85kgx12
80kgx12
80kgx10

Wide Grip Cable Row

77kgx10
70kgx10
63kgx10

Makeshift Tbar Row

45kgx12
45kgx12
40kgx10

Seated Alternate DB Curls

15kgx10
15kgx10

DB Preacher

15kgx10
12.5kgx10

Standing Ez Bar Curl

25kgx10
25kgx10

Well i guess it's just me and myself in here again Nice brief session again today, almost dead on an hour from first working set to leaving the gym floor.

All row work was thumbless with straps, but my grip still felt cained by the end of it, tried to focus on rowing through the elbows and not arming it up, so the weights i may keep the same for a week or two to really develop the feeling for it.

Upper back was majorly pumped throughout though so can't have done too bad a job

Dunna' worry AK, I'm keeping myself upto date
What's your weight doing atm? Up? Down? Shifting fat? Getting fat?

Cheers 13, i'll pop into yours in a bit and have a browse, i'm sh1t at keeping up with other peoples journals most of the time

It's been fairly stagnant at the moment at a blubbery 15 stone, but i've thrown in some extra carbs at breakfast and pre-workout to see if it helps shift things along.

Still debating how i want to play out the rest of the year diet wise, part of me wants to just continue bulking through the winter months, but equally it'd be handy to get myself down to a lean base before i start my masters in case i'm put in a position where getting up for cardio and doing PM training would be too much!

Aye I'm kind of the same, about 97-98kg on average but with abit of midriff blubber! Just enjoying going through the motions if truth be told without getting too hung up with minor details like I used to. Just interested in getting my compounds upto a respectable number.

Similar manner to how i'm training TBH, i'm still pushing as hard as possible but worrying less about size  gains and more about just getting strength and bodyweight up - which in turn will lead to size, hopefully!

Chest/Triceps

Flat BB Bench

90kgx8
85kgx10
80kgx8

Incline DB/Superset Incline Flyes

27.5kgx10/10kgx8
27.5kgx10/10kgx8
27.5kgx10/10kgx8

Cable Crossovers

15kgx12
15kgx12
12.5kgx12

CGBP

60kgx10
60kgx9 - Failed on 10
50kgx8

Seated French Press

Excluding the bar

15kgx10
15kgx8
10kgx10

Pushdowns

FST-7 - 31kgx10x2 - 28kgx2 - 24kgx10x3

OK'ish session today - had to do it after 1 meal so not as fueled as i'd have liked really. Flat bench work was half decent, tried dropping the weight to see if i could engage my chest a bit more but it didn't really work All the other work was pretty good. At a bit of a loss whether i should be playing around with flat bench to just go as heavy as i can with good form and sufficient reps, or really try and 'feel' it in the chest, which seems an impossibility at the moment!

Tricep work will probably be changed up next week too bar the pushdowns, the weights aren't changing too much so time for something new.

Glutes/Hamstrings/Calves

Sumo Deadlifts

110kgx5
110kgx5
110kgx5
110kgx5

Seated Hamstring Curls

75kgx12
75kgx12

Glute-Ham Raises

BWx15
BWx12
BWx12

Good Mornings

45kgx12
47.5kgx12
47.5kgx12

Leg Press Calf Raise

170kgx50

Seated Calf Raise

40kgx60

Bit of core work to finish.

Good all-round session today - there were a few iffy reps with the sumo's, but i think it was more to do with not being properly warm as they ironed themselves out as the sets went on.

GM's were particularly good, although the third set left my lower back horrendously pumped! Will keep an eye on these as it was quite unpleasant.

Good work whilst I've been away. Glad to see the pullthroughs prior to sumo's helped.

Yup - seem to make a good warmup for them Kenders along with the dynamic work i've thrown in.

Everything looking up now, not sure when i'll be squatting again but back pain is pretty much at zilch now!

Keep doing what your doing. Forget the back squats this year and re-asses in dec.