AK's Journal

Yeah thursday was definately one to forget! I wish i was going back to City gym (if IB would have me ) but i'm heading up to Norwich for my masters rather than back to Portsmouth.

I've found some pics of the uni gym there and it looks a little underwhelming and a gym near the city centre which looks much more up my street. There's a guy i've seen competing at the South Coast & Hercules shows this year who i think trains there (according to the show announcer!) so my hope is to train there and get back to being a small fish in a bigger pond.

Ah right, fair enough, Norwich is a lovely place.

Is it Fitness First/Total Fitness/etc, commercial type place you train at currently?

Yeah unfortunately. Theres a handful of good trainers there who i chat with regularly and the kit isn't bad, but thats overpowered by the completely lack of atmosphere and drive from the majority of other members there.

The only silver lining is you see some rather nice totty from time to time

So the 'bad' session may not have been all bad then LOL

I train at JJB, and I know what you mean, thankfully 'hardcore' is a place inside of you so no matter where you are, or how 'prissy' it all is you can always be as HC as you wanna be.... but yeah, a bitt of totty never harmed anyone

It was still a shocker because that **** ruined my heavy (ergo favourite) set

Shoulders/Tri's

Barbell Push-Press

Fancied some ad-hoc singles today, just to see where my strength is at.

60kgx2
70kgx1
75kgx1
80kgxF - Too shakey off the chest, had to dump it.
80kgx1

Strict Standing Press

50kgx8
50kgx6
40kgx8

DB Laterals/Cable Laterals Superset

Cables then DB's this week

7.5kgx10/10kgx10
5kgx10/8kgx10

Smith Helmet Press

55kgx10
50kgx9
40kgx10

Pushdown/Overhead Extension Superset

38.5kgx12/24.5kgx10
35kgx12/21kgx10

Face Pull/Rear Fly

24.5kgx12/10kgx12
24.5kgx12/10kgx12

Stretching to finish.

Top session today, well happy with the PP'ing Gym was full of the 'good' trainers today and got a few tips off a guy i was doing jerks and let me hop in with him. Stance has come in a bit which seems to prevent the backward lean a bit and'll hopefully help transfer some drive from the hips. Just need to get my wrist flexibility better to get the most out of this lift!

There was probably another 2.5kg in the tank i think; coming off the chest was hard work but once i got it past eye-level the lockout was laboured but straightforward. Hopefully i can put 100kg overhead in 2010!

Everything else was pretty good today, great start to the week

Nicely done on the PP, never easy to nail it after a fail, definately a nack to it. Do you keep your feet flat when you 'push' or do you raise on to your toes?
 
How are you finding those helmet presses too?

I think i come onto my toes as i drive the weight off my chest but come back onto my heels as it's locking out.

Helmet presses i'm quite enjoying so far - i had a play about with the grip and narrow doesn't seem to suit me. I was using a similar grip to what i employ for Floor Pressing and it the majority of the work is definately Tri's.

Feels a bit strange on the neck though, where i'd normally drive my head forward as the weight comes past my face for normal OHP'ing, having to conciously hold it back is a bit funny!

helmet press, prey do tell.....

Yeah i'd have you back, unracking plates by myself is a b1tch

Another lockout type exercise but for overhead work instead of benching (not quite as cool as Floor pressing though unfortunately).

Set up for a seated BB press in the smith/cage, lower the bar to the top of your head and back up again. Actually feels better on the tri's than lockouts IMO, probably because you're not starting halfway through the movement you're trying to improve like with benching!

Quads/Calves

Back Squat

100kgx15
95kgx15
90kgx15

FST-7 Leg Extensions

47.5kgx10x7

DB Lunges

20kgx16
20kgx16

Seated Raise/Donkey Raise Superset

Forgot my dipping belt today, so just seated raises;

52.5kgx10x6 - 30s rest between

Core work and stretching to finish.

Butter my quads up, they're toasted!

Forgot how ill i feel after doing 15 rep squats though. First set is straightforward enough, feel a bit off, second set done, feel like death, third set done, collapse in a euphoric heap Pretty much zero lower back pump which was nice too! Only thing i need to keep an eye on is keeping the weight on my heels, not sure if my ironworks are causing this or not.

Extensions and lunges were also painfully fun. When i got up to get off the bus on the way home my quads cramped up horrendously and it must've been my best ever impression of bambi Hoping for some nice DOMS tommorow please!

Your weird LOL.... I'm not sure my entire quad workout totals the same reps as your 1st set

Fair play if you have the masochistic balls to do it

16 ? Pah.. 40 reps is where it's at !

Hope you're doing the John Wayne tomorrow

Ak_88


Quads/Calves

Back Squat

100kgx15
95kgx15
90kgx15

FST-7 Leg Extensions

47.5kgx10x7

DB Lunges

20kgx16
20kgx16

Seated Raise/Donkey Raise Superset

Forgot my dipping belt today, so just seated raises;

52.5kgx10x6 - 30s rest between

Nice leg workout, i,m not sure i could manage lunges after the squats and 7-fst extensions.
 
 

westy19


Nice leg workout, i,m not sure i could manage lunges after the squats and 7-fst extensions.
 

I don't blame you! After the second set i just slumped into the nearest machine for 5 minutes and just monged because i was so shattered!

dirtyvest


Your weird LOL.... I'm not sure my entire quad workout totals the same reps as your 1st set

Fair play if you have the masochistic balls to do it

Unfortunately it's the only way my legs will grow LOL, balls to the wall or not at all!

Welshy


16 ? Pah.. 40 reps is where it's at !

Hope you're doing the John Wayne tomorrow

Oh dear, micky has you doing 40 rep lunges? I managed 24 reps one week, but never again

Yes he has !

I've got poor Desmo doing them as well and he HATES lunges with a PASSION

Is he entering Miss Fitness too then...? (I've seen the dress shots!)

He's helping me though my torture bless him !

I might make him try my bikini on once I get it

Rather Des than me i suppose

Back

Chins

BWx11
BWx7
BWx6

Barbell Row

90kgx8
90kgx6
90kgx6
80kgx8

Cable Row

70kgx10
63kgx10
56kgx10

Underhand Pulldowns

80kgx10
75kgx9
70kgx8

Chest Supported DB Row

22.5kgx10
22.5kgx10

DB Shrug

37.5kgx12
37.5kgx10

Reasonable session to finish the week on, even though i feel like i'm coming down with a cold or something. Decided to drop my BB row reps down to 6-8's now so will throw on 95 next week and see how i get on.

Chest supported rows were quite good too, will be keeping these in for now.

Good session mate, thats some heavy rowing!

6 chins ?

What's the point?