AK's Journal

Fair enough. As long as youre happy, then thats all that matters.

I do appreciate your input pal, but at the end of the day everyone is so individual that its about finding what works for you! It took me nigh on 2.5 years to really nail what i needed to be doing and i won't be changing it until i've bled every last drop out of it!

Absolutely. I agree. No argument from me here. Ive been saying that for a while now.

Was a little curious as it read a little like you were unhappy with how things were progressing, and just offered some input to that effect.

Ak_88

since November my training has come on leaps and bounds because of the advice IB gave me.

If it aint broke, don't fix it!

 
can i have this written on a plaque and mailed to me as proof you just said that?!

theiopener

Was a little curious as it read a little like you were unhappy with how things were progressing, and just offered some input to that effect.

 
ignore him, we all do... give him his 15 minutes to whine like a pissy little school girl and he stuffs the tampon back in and gets on with it
 
Love n huggles x x x

****, that is about the only word to sum you up

Glutes/Hamstrings/Calves

Sumo Deadlifts

115kgx5
115kgx5
115kgx5

Seated Hamstring Curls

80kgx12
80kgx12

Glute-Ham Raises

BWx12
BWx12

Good Mornings

50kgx12
50kgx12

Leg Press Calf Raise


Seated Calf Raise


Didn't have time for calves and had to drop a couple of sets here and there, got caught chatting to someone for a while and he wouldn't shut up

Sumo's felt good today, lower back nice and tight, driving through it swiftly, slowed down on the final rep of the last set though but no issues.

In other news i've been offered an interview for a Rehabilitation Assistant job at a nearby hospital, which will be AWESOME if i can land it

Good luck with the inteview!

Cheers Iain! I'm feeling pretty confident without any preparation thus far as it's something i can really talk about but i'll be jotting down some notes beforehand to really cain it.

The best part about this job is it'd allow me to get away from ****ness first and move to a proper gym!

Back Width/Shoulders

Chins

BWx11
BWx8
BWx6

Pulldowns

73kgx10
70kgx10

Close Grip Seated Row

63kgx10
56kgx12
56kgx10

Smith Overhead Press

40kgx10
40kgx8
35kgx10

Hang Cleans

50kgx10
50kgx10

DB Laterals

7.5kgx15
7.5kgx12

Face Pull/Rear Fly Superset

35kgx12/8kgx12
28kgx12/8kgx12

Had to do this one today as i can't get to the gym tommorow, so 3 on the trot for this weekend, with tommorow and monday off as a result.

Chins were good today, as were the pulldowns, but seated rows were a bit off. When i put the handles on and went into my first set, they started to tear at the seams, with 63kg! Threw me a bit for the remaining sets as i didn't want to end up flying off the back of the machine, might have to alter this exercise a bit.

Shoulder work dragged on a bit, so i'll throw clean & press back in to kill two birds with one stone.

All the best with the interview mate, hope it goes well for you.

Yeah good luck with the interview bout time you got a bloody job
 
 
Cheers for the new sig speaks volumes of what I contribute to this place
 
 
Now about this lack of cardio
 
LMAO

ignore him, we all do... give him his 15 minutes to whine like a pissy little school girl and he stuffs the tampon back in and gets on with it

kinaesthetic awareness ... lolz

You've lost me there R, my KA is epic since i started doing more hamstring work and lunges

Quads/Calves

FST-7 Leg Extensions

65kgx10x7 - 30 seconds between sets

Leg Press

130kgx10x7 - ~10 seconds between sets

DB Lunges

25kgx ~16 paces total
25kgx ~16 paces total
25kgx ~16 paces total

Leg Press Calf Raise

175kgx50

Seated Calf Raise

45kgx50

Dead

Good to get back to the FST stuff again this week, quad pump was unbelievable. Lunges definately the hardest of the lot, took my heart rate after the last set, into the 180's!

Back Thickness/Biceps

Barbell Row

85kgx12
80kgx12
80kgx12

Wide Grip Cable Row

70kgx12
63kgx12
63kgx12

Makeshift Tbar Row

55kgx12
50kgx12


Seated Alternate DB Curls

17.5kgx10
17.5kgx10

DB Preacher

15kgx12
15kgx8

Standing Ez Bar Curl

30kgx10
25kgx10

Earlier session today than usual, felt reasonably good throughout. BB rows don't seem to be going anywhere weight-wise though, may have to switcharoo the order around to get more out of them.

Not sure whether it was the cleans on Saturday or the lack of sleep i've had the last few days, but my lower backs not been feeling too hot recently, will have to keep an eye on it and train conservatively if necessary.

Chest/Triceps

Flat BB Bench

95kgx8 - PB
90kgx9+1
85kgx7

Decline DB

35kgx8
32.5kgx10
32.5kgx10

Cable Crossovers

12.5kgx12
12.5kgx12
10kgx15

BB Floor Press

65kgx12
65kgx10
60kgx10

Lying DB Extensions

7.5kgx15
10kgx10
7.5kgx12

Did some rope pulldowns too which were pretty pants, won't be doing them again.

Top, top session today, still seemed like there was anothe rep or two in the first set, 97.5 on for next week. I may well be getting my 100kg for a full set before the new year at this rate

Solid 8 RM!

Cheers Iain! I'm thinking if all continues along this line of progression i can have 100 nailed for 8 by the end of october.

My initial 1RM target after getting 115 with IB was 120 for the year, might be able to get another 5-10 on that!

Sumo ****ing deadlifts?

rest until i feel ready to do the next set. Sometimes that'll be 2 minutes, sometimes it'll be 5 minutes, i'm not gonna rush into another set if it means i end up failing prematurely.

Same as I do.  I can take up to 15 minutes sometimes.