AK's Journal

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Author	Message

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 03 July 2007 19:20 (permalink)

Chest/Bi's

Dips > Flat > Incline this week. Shoulders didn't feel as pounded by the last exercise.

Flat DB Bench Press

22.kgx10
25kgx10
25kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+1.25kgx8
BW+3.75kgx8
BW+6.25kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

No other bi exercises today, still a bit sore from back work on sunday.

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#261

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Firearm Total Posts : 4529 Reward points : 1622 Joined: 17/01/2007 Location: Stoke Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 04 July 2007 13:41 (permalink) Looking forward to seeing the results mate, keep it up. Fresh mate. Incredible Bulk Dildo well hidden!
	#262

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 05 July 2007 13:53 (permalink) Got good lifts there mate, specially as DB's are tougher than BB. What made you chose DB btw? Think i may so buy some soon, right seems to be stronger and bigger than my left What you weighing at the moment?
	#263

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 05 July 2007 13:56 (permalink)

Cheers gents

DB's over BB has been going on for a while. I found with BB benching my front delts were dead before my chest. However next month when im bulking again all change and ill switch back to BB flat for a bit.

Weight is about 178 or so at the moment, only 11 lbs heavier than when i started. Although i'm carrying less fat and more mass than when i started (i hope

)

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#264

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 05 July 2007 19:05 (permalink) Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 120kgx10 140kgx10 140kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 80kgx20 80kgx20 80kgx20 80kgx20 Slowed the reps right down on calf raises today, major burn Journal Youtube Channel
	#265

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 05 July 2007 20:50 (permalink) You still cutting? Did you take a week off, i recall you were lighter than me a while back (Few weeks)? Im still cutting also, but struggling for motivation tbh!
	#266

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 06 July 2007 00:13 (permalink) Not had any time off properly since easter Rich, although since i came back from uni my progress has slowed way down Journal Youtube Channel
	#267

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
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RE: AK's Bulking Route to Bigness 06 July 2007 16:23 (permalink)

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx10
25kgx10

Lateral Raises

10kgx12
12.5kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx12
50kgx10
50kgx10

Tricep Dips

BWx9
BW+2.5kgx9
BW+5kgx9

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Pretty much the same as last week

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#268

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 08 July 2007 16:23 (permalink) Back/Traps Deadlifts 100kgx8 100kgx8 100kgx8 Legs were still sore from thursday after a few dodgy nights sleep so left the last set out. Bent over Barbell Rows 50kgx8 55kgx8 60kgx8 50kgx8 Wide Grip Chins BWx8 BWx7 BWx7 BWx6 Incline DB Shrugs 20kgx12 20kgx12 25kgx12 Journal Youtube Channel
	#269

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 10 July 2007 18:39 (permalink)

Chest/Bi's

Dips > Flat > Incline

Flat DB Bench Press

22.kgx10
22.5kgx10
22.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+2.50kgx8
BW+5kgx8
BW+7.5kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

Dips were v.good this week, should be able to add more weight next week.

Journal

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#270

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 10 July 2007 21:03 (permalink) Whats your diet at the mo then mate, low carbing? Rotating carbs? Standard deficit+Higher protein?
	#271

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 11 July 2007 17:47 (permalink) Diets gone a little off the rails recently, although 2/3 days of carbs with 3-4 meals, then a few with just 2 meals. Trying to keep them low to burn the last bit of fat Journal Youtube Channel
	#272

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 12 July 2007 14:54 (permalink) Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 130kgx10 140kgx10 140kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 80kgx20 100kgx20 110kgx20 110kgx20 Great session today, absolutely knackered now Journal Youtube Channel
	#273

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 13 July 2007 01:38 (permalink) Any sign of abs yet? I noticed you said about chins, i find them very difficult myself! Keep it up, few more weeks to go - Get the strictness back and keep up that cardio!! Last sprint now!
	#274

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 13 July 2007 16:43 (permalink) Cheers again Rich. Abs are almost visible, can see them if i pull the skin tight or tense really really hard I think its more down to a lack of ab muscle as opposed to my bf% not being low enough yet - i didn't train them much directly. Journal Youtube Channel
	#275

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 13 July 2007 16:44 (permalink)

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
27.5kgx8
27.5kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx8
50kgx8
50kgx8

Tricep Dips

BWx8
BW+2.5kgx8
BW+5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Benching wasn't great, but dips were very good again.

Journal

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#276

mick_the_brick Total Posts : 21156 Reward points : 4589 Joined: 29/09/2006 Location: North East - UK Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 13 July 2007 16:47 (permalink) Haven't been in... in a while... how are things mate?? Still making good progress I see Reflex Nutrition Ltd - "Tomorrow's Nutrition Today" www.reflex-nutrition.com
	#277

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex Status: offline Read my TROG	RE: AK's Bulking Route to Bigness 15 July 2007 17:05 (permalink) Hola Mick. Things aren't bad, but aren't great. Since i've been home my weight loss has slowed almost to a halt, but then again so has my activity levels outside of weights/cardio, alas. About 2 weeks left of the cut then onto the bulk Journal Youtube Channel
	#278

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 15 July 2007 17:06 (permalink)

Back/Traps

Deadlifts

100kgx8
105kgx8
107.5kgx8
107.5kgx8

Bent over Barbell Rows

50kgx8
50kgx8
50kgx8
50kgx8

Nice form, slow reps. Last two sets were Pendlay rows.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

DB Shrugs

25kgx12
25kgx12

Fairly good session - chins were fantastic, hopefully i can maintain that over the forthcoming weeks.

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#279

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex
Status: offline
Read my TROG

RE: AK's Bulking Route to Bigness 17 July 2007 16:25 (permalink)

Chest/Bi's

Dips > Flat > Incline

Barbell Bench Press

50kgx10
60kgx8
65kgx8

Suprised how hard this was following dips, switched to BB as there wasnt a bench free at this point.

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+2.50kgx8
BW+5kgx8
BW+7.5kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

Bit of rotor cuff work and cable crossovers done today too, nothing important to note other than that.

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#280