AK's Journal

Still nailing some consistant sessions in there bro.

FS should help focus on the quads more if that's where you feel you are weak. However, if you are going for a heavy squat so much of the power comes from the posterior chain and hips that I'd be suprised if, at this stage, quad strength is the problem. Not impossible tho so no harm in attacking them.......

Yeah thats my thinking too.

For the time being though i'll keep with the fronties. Given that my back pain is pretty much eliminated in it's entirity it's honestly refreshing to not have to put a hand on my knee bending down, leaning on things etc, so the last thing i want to do is jump into back squats again too soon!

Chest/Triceps

Flat BB Bench

102.5kgx7
90kgx7+1 (RP)
85kgx7+1(RP)

Decline DB

35kgx8
35kgx6
30kgx10

Cable Crossovers

15kgx12
12.5kgx12
10kgx12

Smith Floor Press

70kgx6+2 (RP)
60kgx7+2 (RP)
50kgx8+2 (RP)

Pushdowns/Overhead Extension Superset

35kgx10/24.5kgx10
31.5kgx10/24.5kgx10
31.5kgx10/21kgx12

Bit of a mish-mash session again. Benching was no better than last week, possibly because random spotter #1294 decided to unload the bar BEFORE I WAS SET So god knows how much energy i wasted having to set myself with a ton over my head. Think i need a slightly newer direction with the benching though as i've been stuck on 102.5 for the last three weeks. In my mind i can either drop down to 100 and try for 10's, or go up to 105 and try for 6's.

Start my new job tommorow though, so at least i've got an income now

any pics on here mate?

I usually like to know who it is im insulting.....you are but an enigma to me :)

Hah - i've not posted up any since about July.

I'm sporting too much of a belly for me to put a front shot up at the moment though I'll dig out a back shot in the next few days for you.

ahhhh what page:)
Dont make me have to rummage through 142 pages!!

Due to my back, I've lived by FS for about 6 years now. I love 'em.

Good benching work. Take a few works to work on your strength breaking the 102 rather than step back. A step back will not help overcome the mental block. Just fcuk it and go heavier, work on some lower reps adding weight and dropping a rep each week. After a month or so have another bash.

dirtyvest


Due to my back, I've lived by FS for about 6 years now. I love 'em.

Good benching work. Take a few works to work on your strength breaking the 102 rather than step back. A step back will not help overcome the mental block. Just fcuk it and go heavier, work on some lower reps adding weight and dropping a rep each week. After a month or so have another bash.

Sounds like a good approach to me, next week ill see where i can get with 105! Did you ever get a proper diagnosis for your back?

robisco11


ahhhh what page:)
Dont make me have to rummage through 142 pages!!

They're not actually in this one i don't think - check my UKM one, page 12 i think!

My back probs stem back 16+ years to an age where I just left it instead of getting it fixed early. 2 slipped and 2 compressed discs originally, add bball and weight training into the mix before getting it fixed and I can now easily get postural misalignments. On the plus side, nipped in the bud they are always (touch wood) quickly fixed nowadays but I do have to manage it all.

Whats the job AK? Is it as glitzy and glamorous as I think??

LOL, nope

My job basically entails running through data input into a software program in development to try and locate all the bugs that're in the system. Today was the induction day so i had to just do a lot of listening, tommorow is when the fun starts

Glutes/Hamstrings/Calves

Deadlifts

125kgx5
130kgx5
135kgx5
140kgx5

Glute-Ham Raises

BWx12
BWx12
BWx10

Good Mornings

50kgx10
55kgx10
55kgx8

Donkey Raises

BW+25kgx25, 10, 10, 10, 10 - ~15 seconds rest between, into

Seated Calf Raise

50kgx10, 10, 10, 5

Core and stretching to finish.

Hmm. Well last week i pulled 120 for 5's and it seemed alright, today i pulled 140 and it seemed alright I think in fairness my ego crept in a wee bit so i'll pop it back in check next time around to ensure my hips aren't riding up too early. Still there was no discomfort at any point, only some lower back pump.

First session i think i've ever done after a full days work too, not too bad

Ooooo, workouts AFTER work.... horrible stuff, I avoid them like the plague (which is quite easy when you work late shifts LOL)

Good to see things going well on the DLs, fingers crossed

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

Back Width/Shoulders

Seated Row

77kgx12
70kgx10
70kgx10

Underhand Pulldowns

80kgx12
75kgx10
70kgx10

Chins

BWx8
BWx6
BWx5

Barbell Push-Press

60kgx7
55kgx5
50kgx8

DB Laterals/Cable Laterals Superset

12.5kgx10/5kgx10
10kgx10/5kgx10
7kgx10/2.5kgx10

Face Pull/Rear Fly

Crossover station rather than LPD today, felt much better.

21kgx15/9kgx10
24.5kgx12/9kgx10

Stretching to finish.

Back work was a bit dull this week, not really having as much enjoyment as i used to so time for a change up next time around.

Delt work on the other hand was awesome PP is up just the 1 rep at 60kg, so i'm happy enough with that for now given the amount of work being done before it. Lateral supersets destroyed me though, so much burning

Yeah, that is quite a bit of work to then follow up with PP. Nicely done

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

think about driving with the shoulders

you have a job?

The boys still banned!

You wally LOL ..... must be nearly over now, 48hrs wasn't it (don't blame me I was offline ) 

dirtyvest


You wally LOL ..... must be nearly over now, 48hrs wasn't it (don't blame me I was offline ) 

Don't worry i'm back now! You should've unbanned me though Bloody gen-pop guys who can't take a joke LOL.

R3261

Yeah i know what you mean! Thankfully the gym wasn't horrendously packed. Only had to wait a few mins tops for a bar so not too bad all things considered. Not looking forward to training chest on a monday though

TBH the actual lifting felt OK but next session (sunday week) i'll be making damn sure my hips stay as low as possible as long as possible, i need to re-educate myself to not SLDL it up so much.

think about driving with the shoulders

you have a job?

I was actually thinking that the other night, i suppose the path of movement for the shoulders is much differed between hips shooting up deadlifts and hips doing what they're meant to deadlifts.

I'm doing some temp work for the council at the moment, nothing flashy but it's simple work and my boss is hot so it's not all bad. Hopefully get an extension to take me until February when i start my MSc.

No.13


The boys still banned!

Thankfully no more

Back Thickness/Biceps

Makeshift Tbar Row

85kgx12
75kgx12
70kgx12

Wide Grip Cable Row

63x10 (Used a different bar for the first set and it was poo so went back to my normal one)
63kgx12
63kgx12

DB Shrug

37.5kgx15
37.5kgx12
37.5kgx12

DB Preacher

20kgx8
15kgx10
12.5kgx10

Incline Supinated DB Curls

15kgx10
12.5kgx10
12.5kgx10

Usual stretches to finish.

Productive session today but i'm finding myself a bit bored of it. Next week i think i'll go back to BB rows for a bit or i may just lump Back training into one session again for a while and have Shoulders with Tri's or Bi's.

Feeling absolutely shagged after most training days now, AM cardio and PM weights is not fun

What does one do when banned.... I'd go stir crazy . Welcome back, now behave yourself before I have to personally come round and give you a wedgey!!!
 
I've never quite got this 2 seperate back sessions thing, width and thickness. It all gets worked the same I thought, you build a back and it will be thick and wide, that's how it goes..... IMHO. So yeah, one session says me.