AK's Journal

If flies screamed when you killed them
 
Would you still do it ?

T0NY


Sumo ****ing deadlifts?

My back is still pretty ****ed Tony, i would love nothing more than to dead and squat. Was gutted when it went out a month or so ago as i was well on the way to 180 for 1.

DBAM


If flies screamed when you killed them
 
Would you still do it ?

LOL, it'd make it more fun i think. I got one the other day and felt like a god.

Glutes/Hamstrings/Calves

Sumo Deadlifts

120kgx5
120kgx5
100kgx8

Seated Hamstring Curls


Glute-Ham Raises

BWx15
BWx15
BWx12

Good Mornings

50kgx8
50kgx8

Leg Press Calf Raise


Seated Calf Raise

50kgx20
50kgx20
50kgx20

Not a great session by any standards, but given that today's the first day i've not had sore legs since doing Quads on Tuesday, it's unsurprising! When doing the sumos my hips/thighs felt more tired than they should do, as well as a strange tight feeling around the left hip socket, so deloaded from 120 and had the rest of the session at a much lower intensity.

Hopefully won't be a common problem, i'd hope it's local fatigue rather than CNS especially given yesterdays progress, but i'll keep an eye on it. Had two really good sessions this week so can't have it all my own way

Back Width/Shoulders

Chins

BWx11
BWx7
BWx7

Pulldowns

73kgx10
73kgx10
70kgx10

Close Grip Seated Row

56kgx12
56kgx12
56kgx12

Smith Overhead Press

45kgx10
40kgx8
30kgx10

DB Laterals

10kgx12
10kgx12
7.5kgx15

Face Pull

28kgx15
28kgx15

Solid session today, much better than yesterdays efforts.

LOL, it'd make it more fun i think. I got one the other day and felt like a god.

 
Your a bad man LMAO
 
There was a wasp on the kitchen window the other day so I thought I would get him in a glass and take him outside to freedom.But the little twat started getting annoyed and flying at my face
 
So I splattered the little sh1t and put him in the bin
 

You mean you didn't yell out a battlecry before you splattered him? Poor form!

Quads/Calves

FST-7 Leg Extensions

65kgx10x7 - 30 seconds between sets

Leg Press

130kgx10x7 - ~15 seconds between sets

DB Lunges

22.5kgx ~16 paces total
22.5kgx ~16 paces total
22.5kgx ~16 paces total

Leg Press Calf Raise

150kgx50

Seated Calf Raise

50kgx50

Not a bad session, not particularly great either. Had to take an extra 24 hours rest as i had so little sleep on tuesday night there was no way i'd be able to get through the above. Still felt a bit sluggish today but hopefully this'll kick things back into the normal groove.

Had my job interview on monday, went pretty average and had the token rejection email this afternoon. 1st class degree and can't even get my foot in the door of employment, oh well.

C.unt

I retract the above abuse after a good post in my journal ha ha

Back Thickness/Biceps

Makeshift Tbar Row

60kgx12
50kgx12
50kgx12

Wide Grip Cable Row

70kgx12
63kgx12
63kgx12

Barbell Row

75kgx10
70kgx10
70kgx8

Seated Alternate DB Curls

17.5kgx10
17.5kgx10

DB Preacher

15kgx10
15kgx8

Standing Ez Bar Curl

27.5kgx10
25kgx10

Bit of a bittersweet session. The good parts - my back was absolutely toasted after changing around the order of exercise and i couldn't finish my BB row sets without employing some hip drive. The bad parts - my lower back felt cained. I'm not sure whats set off this recent episode, i'm hoping its to do with the crap sleeping as of late so it should rectify itself.

T-bars felt very bad inparticular on my back - i think it's because i've been using 10kg plates loaded on one end of an Oly bar - so 6 of these plates makes it tougher and tougher on my lower back. Next week i'll try 20's and see if it gets any better.

Chest/Triceps

Flat BB Bench

97.5kgx8 - PeeeeeeeeeeeBeeeeeeeeeee
90kgx8
82.5kgx8

Decline DB

35kgx8
35kgx8
30kgx10

Cable Crossovers

12.5kgx15
12.5kgx12
10kgx12

BB Floor Press

67.5kgx8
62.5kgx9
60kgx10

Dips

BWx6
BWx5

FST-7 Pushdowns

31kgx10x4, 28kgx10x2, 24kgx10x1

Lovely session

Powered through the first 5 or so of the PB set, slowed down a touch on the last rep but still good for an increase next week. Intensity drifted off a bit after the chest work but wasn't too fussed.

Glutes/Hamstrings/Calves

Sumo Deadlifts

100kgx5
100kgx5
100kgx5

Seated Hamstring Curls

80kgx12
82.5kgx12

Glute-Ham Raises

BWx15
BWx15

Good Mornings

50kgx10
50kgx10

Seated Calf Raise

55kgx50

Core work and some hammie stretching to finish.

Pretty good one today - deloaded on the sumo's a tad as to not push my back too far, seemed OK with these. Everything else was good - GM's in particular finished my hams off quite nicely, can hopefully start adding more weight on again on these.

Once everything was warm and supple my back felt pretty good, hopefully the stretching out will help things along.

Some tidy little sessions in there. Nice PB on the bench but WTF are you thinking of with FST on the leg press w/15secs rest you headcase LOL

LOL, cheers DV! I've had to get creative since my back won't let me squat and we don't have a hack machine at my gym.

Similar routine to the one IB followed on his contest prep, surprisingly though the lunges are the worst of the lot!

I can believe it, I have no intention of doing lunges until I really really have to

Back Width/Shoulders

Chins

BWx10
BWx9
BWx6

Pulldowns

77kgx10
70kgx10
63kgx10

Seated Row

56kgx10
56kgx10
56kgx10

Seated DB Press

27.5kgx10
25kgx8
25kgx6

DB Laterals

10kgx12
10kgx12
7.5kgx15

Face Pull

31kgx15
28kgx15

And thats that for the training week, off till friday now

Had to do DB pressing as the smith and squat rack were in use and didn't fancy waiting around, was hoping to do some standing OHP work today but i'll save that for next week instead.

Hams are absolutely dead today, unbelievably sore.

You shouldn have man'ed up and done some standing DB press then
 
Not suprised your hams are sore.... mine twinge just going back and reading your Ham session

Well back must be okayish to sumo even with lower load?

Some decent lifting here mate.

Bench is coming along very nicely!

Varg


Some decent lifting here mate.

Bench is coming along very nicely!

Cheers mate! It's always been a weak point for me as i've fannied about with it so much, but after really getting my form in gear the weight has piled onto the bar.

dirtyvest


You shouldn have man'ed up and done some standing DB press then
 
Not suprised your hams are sore.... mine twinge just going back and reading your Ham session

LOL, hammie training seems less intense than doing quads but the DOMS are far, far worse

iaink


Well back must be okayish to sumo even with lower load?

Yeah - it's nowhere near as bad as it once was, but just a bit tender i think. The way it's been today i should be good for going back to heavier lifting next week.