AK's Journal

Could do mate, it's not like i've got a lot on at the moment! I'll see what i can do. You still with your training partner who had a journal on UK-M? Seems he's dissappeared into the abyss since his prep finished.

Ak_88


Could do mate, it's not like i've got a lot on at the moment! I'll see what i can do. You still with your training partner who had a journal on UK-M? Seems he's dissappeared into the abyss since his prep finished.

I was training with him up till recently, he jumped on the gear and its just not for him , made him think alot about his future physique/bbing wise. Hes back a uni in london now anyway, still training just focusing on a few other aspects of his life now instead.

Back Width/Shoulders

Seated Row

70kgx12
70kgx12
63kgx12

Underhand Pulldowns

63kgx12
66kgx12
63kgx12

Chins

BWx7
BWx5
BWx5

Barbell Push-Press

50kgx8
50kgx8
50kgx7 - missed the first attempt at 7 coming off my clavicles so left it there.

DB Laterals

10kgx12
10kgx12
7.5kgx20

Face Pull

31kgx15
31kgx15

Pretty good today - change up in the order of back stuff gave a different feeling pump to the usual. Underhand PD's gave a different feeling too compared to standard PD's - they didn't feel majorly bicep dominant, though i wasn't sure whether to reduce the ROM to keep my elbows locked in place or not, so i just went for the full movement

Push-press rather than strict reps too since i find myself leaning waaaaay too far back with standing work, felt good eitherway.

Tommorow off, friday for quads and calves, then a much needed weekend off!

Tidy little session.

Legs on a Fri!!! I had to switch them from there many years ago as I found myself taking too many fridays off LOL

LOL, i don't blame you. But given the choice between doing legs on a friday or having to train over the weekend, i know which i'm going to choose!

Quads/Calves

Staggered Leg Press

Per leg as master/slave

150kgx12
150kgx12
140kgx12
130kgx12

Single Leg Extensions

25kgx12
25kgx12
25kgx12

Walking Lunges

22.5kgx24
22.5kgx24

Leg Press Calf Raise

130kgx10x10 - 30 seconds rest between sets.

Core work and some stretching to finish.

Ugh

Staggered leg press left me blowing out my **** and by the last 8 paces of the lunges there were many a swear word being said in my head.

Weekend of rest now, much needed!

Back Thickness/Biceps

Makeshift Tbar Row

70kgx12
65kgx12
60kgx10

Wide Grip Cable Row

73kgx12
70kgx12
63kgx12

Barbell Row

75kgx12
70kgx10
65kgx10

DB Preacher

17.5kgx10
15kgx10

Seated Alternate DB Curls

15kgx10
15kgx10

Standing Ez Bar Curl

30kgx10
25kgx12

Dead

Tbar's were good today, left me huffing and puffing, and by the time i got to BB rows my back didn't want to know! Cream crackered.

Calves are still sore from fridays session, standing up is becoming a nightmare as i have to brace myself or walk around on the balls of my feet! The raised heel in my ironworks was a godsend for todays session

You wear high heels!!!! Pansy boy!

LOL, i prefer the term tactical footwear

Some good consistency as per
How do you do your makeshift T-bar rows out of interest?

I've bought one of those 'V' shaped handles and wrap it around the top of a barbell in my living room and load up one end.

What I want to know is, are yours also done in someones living room?

Pmsl, you're doing them the same as me except i don't do them in a living room!

Chest/Triceps

Flat BB Bench

100kgx8*
90kgx8
85kgx8

*BOOOOOOOOOM

Decline DB

37.5kgx8
32.5kgx8
32.5kgx10

Cable Crossovers

15kgx12
12.5kgx12
10kgx15 > dropset 7.5kgx20

Smith Floor Press

65kgx9+1
55kgx9
50kgx9
40kgx10

Dips

BWx6+2 negatives
BWx5+3 negatives

FST-7 Pushdowns

31kgx10x4, 28kgx10x2, 24kgx10x1

Hurrah

Benching was top notch today, an old school mate whos good with his training was in today and gave me the spot i was dying for last week, help off the bench to keep myself tight, no arms near the bar until the last two reps where i slowed down, but didn't stop.

Everything else was good today, kicking on nicely!

Glutes/Hamstrings/Calves

Sumo Deadlifts

115kgx5
115kgx5
115kgx5

Good Mornings

60kgx8
55kgx8
60kgx8

Seated Hamstring Curls

75kgx15
70kgx10

Glute-Ham Raises

BWx12
BWx12

Seated Calf Raise

50kgx10x10 - 30s between sets

Bit of core work and stretches to finish.

Smooth session today, sumos were nice and straightforward - moved GM's forward to prioritise the lower back stuff a bit.

Having started stretching my hams, hip adductors and medial glutes out PWO each session, the back problems seem to have eased up quite a bit. Stiff in the mornings but barely noticeable when i've been up for 10 minutes.

*May* think about throwing in RDL's in for high reps in the future, but other than that i'm still keeping squats off the menu until at least new year, let everything around my hips get settled without blowing something new out again.

Good news on the stretching. I'm much the same. always a bit delicate first thing, but even on bad days it always seems good once I start training and getting into it all

Yup - once i'm warm and good to go it's generally forgotten about, but first thing in the morning or getting up for a piss at night is a hobble to the bathroom! Just need to be sensible and let it heal up properly, then not blow it out again!

Back Width/Shoulders

Seated Row

73kgx12
70kgx12
66kgx12

Underhand Pulldowns

70kgx12
70kgx12
63kgx12

Chins

BWx6
BWx6
BWx6

Barbell Push-Press

55kgx8
50kgx7 - Missed 8, didn't drive it through properly so it slowed down too much just about my head to carry it through

45kgx8

DB Laterals

12.5kgx10
10kgx12
8kgx20

Face Pull/Rear Fly

31kgx12/8kgx12
31kgx12/8kgx12

Nice session to finish the week on, back work was fairly strong - underhand PD's felt a bit laboured so same weight next week with tighter form. Not much else to report

Nice sessions. Good pb on the bench

Cheers Iain - i've earmarked 140 for 1 next year, but i've been told it could be achievable this year! We'll have to see

I missed that PB. They're always good, especially so on bench tho

If you can do 100 for 8 then 140 for 1 isn't far off. The catch will be adapting the power for singles compared to doing reps tho. You couldn't step up and do it tomorrow but some steady lower rep work and some familiarity with laying that explosive lift down and you should soon be there. Easy done for next year, doable this year of you change tact on training a tad.

Hmm, it is tempting.

What i've found as my bench as come on beyond about 95kg is that it is definately more tricep dominant, not a problem because i enjoy benching and when fannying about trying to feel the movement, it just ends up with my progress going backwards.

Agree with the lower rep stuff though - when i've done singles in the past, coming through the sticky point through the lockout takes an age, doing 115 back around April i must've spent a good few seconds pushing through maybe 4 inches of the lift!

What do you think the best way to play it is if i want to hit 140 this year?