AK's Journal

BOO!!!!!! were you scared now be honest you papped yourself did'nt you

Got to say I loved the edit and apology in the thread in general sheer class!!!

I thank you for your continuing support in the member of the year campaign but I feel that I will not win

But you and I both know that when it comes to RADNESS I am the undisputed king and thats all that matters

HAVE A GOOD CHRISTMAS MATE AND ALL THE BEST FOR THE NEW YEAR!!!!!!!!!!!!!!!

And keep it RAD

Dbam comes, spouts some ****, DBAM goes.

Well you know RAD i do try to keep it RAD, what're we gonna do without Nob, i mean Neb now

Have an ULTRARAD new year yourself mate

Upper Verticle Plane

Power Cleans

Left these out, not sure if i'm going to include them anymore, struggling with progression.

Wide Grip Chins

BWx8
BWx8
BWx6
BWx6

Barbell Shoulder Press/Supserset Lateral Raises

30kgx8 - 7.5kgx8
30kgx8 - 7.5kgx8
30kgx7 - 7.5kgx8
32.5kgx6 - 7.5kgx8

Had to do it standing today, and didn't like it

Close Grip Chins

BWx8
BWx7
BWx6

Dumbell Shoulder Press

22.5kgx10
22.5kgx8
22.5kgx8

Concentration Curls

10kgx10
12.5kgx10
10kgx10

Cable Lateral Raises

5kgx8
5kgx8
5kgx8

OK session. Hopefully my legs will become unsore overnight because i feel i might have trouble with deadlifts tommorow otherwise

good session there mate.

The tattoo does not hide the skin, it reveals the nature of the man...

Thanks Jay

Hip Dominant Movement

Deadlift

100kgx6
145kgx6
155kgx6
160kgx6

Got that last rep, back-breakingly just, booyah

Single Standing Hamstring Curl

15kgx10
17.5kgx10
20kgx10

SLDL

60kgx8
65kgx8

Straight Leg Calf Raises

40kgx30
60kgx25
60kgx25

Bent Leg Calf Raises

60kgx25
60kgx25
60kgx25

Hanging Leg Raises

BWx12
BWx12

Great session today, very happy with the deads and should see away 162.5 next week.

Other than that merry christmas to my readers

Have you done many singles mate or doesnt it intrest you?

I rekon you could pull 190kg for one possibly

Trying to get my repping weight up so i can do a 200kg pull in the near future

ORIGINAL: Titch

Which Uni are you at Essex Boy?

Sorry Titch i missed this comment (if you're reading MT still) I'm at Portsmouth uni

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx10
BWx8
BWx7

Sick session

Quad Dominant Movement

Squats

80kgx10
90kgx8
100kgx6
105kgx6

Leg Press

120kgx10
150kgx10
170kgx10
120kgx20
120kgx20

Lightweight baby

Leg Extensions

15kgx12
15kgx12
15kgx12

Straight Leg Calf Raises

100kgx12
110kgx12
120kgx12

Bent Leg Calf Raises

110kgx12
120kgx12
120kgx12

Ab Machine

65kgx15
70kgx12
70kgx12

Definately the most fun session this week

Upper Verticle Plane

Wide Grip Chins

BWx8
BWx8
BWx6
BWx6

Barbell Shoulder Press/Supserset Lateral Raises

35kgx8 - 7.5kgx8
40kgx8 - 7.5kgx8
40kgx8 - 7.5kgx8
40kgx7 - 7.5kgx8

Close Grip Chins

BWx8
BWx6
BWx5

Dumbell Shoulder Press

22.5kgx8
22.5kgx8
20kgx8

Concentration Curls

10kgx10
10kgx10
10kgx10

Cable Lateral Raises

5kgx8
5kgx8
5kgx8

Reasonable session, more looking forward to tommorows with a potentially empty gym

Hip Dominant Movement

Deadlift

100kgx6
145kgx6
155kgx6
160kgx6

Arms are sore as fcuk today and it felt like my grip wasn't fresh, strapped up for the last set and it seemed ok.

Single Standing Hamstring Curl

15kgx10
17.5kgx10
17.5kgx10

SLDL

60kgx8
60kgx8

Straight Leg Calf Raises

40kgx30
60kgx25
60kgx25

Bent Leg Calf Raises

60kgx25
60kgx25
60kgx25

Hanging Leg Raises

BWx12
BWx12

Ok'ish session - sleep wasn't great last night but happy knackered all the same.

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

30kgx8
32.5kgx8
35kgx7

Reps weren't as 'quality' as the others, but nice to get the increase nonetheless

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx8
BWx7

Elbow feels a bit tender at the moment, time to knock some Glucosamine back.

impressive deadlifts mate, very nice

you seem to bench as much as me too, except i have the same weight through all sets you tend to ramp it up

whats the reason for this mate, progressive overload?

ORIGINAL: Ak_88

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

30kgx8
32.5kgx8
35kgx7

Reps weren't as 'quality' as the others, but nice to get the increase nonetheless

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx8
BWx7

Elbow feels a bit tender at the moment, time to knock some Glucosamine back.

That or increase your EFA's

 
www.ugm.org.uk
 
 

Strength is coming on really well mate.

Current avi 210lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: theiopener

impressive deadlifts mate, very nice

you seem to bench as much as me too, except i have the same weight through all sets you tend to ramp it up

whats the reason for this mate, progressive overload?

Partly that - partly its just habit really. I wouldn't feel comfortable going straight into a heavy set, seems to work for me so why change?

Still need to get deadlifts up another 10kg or so before i go for some singles, got until April mind you.

ORIGINAL: mick_the_brick

That or increase your EFA's

Or both

ORIGINAL: RACK

Strength is coming on really well mate.

Cheers RACK, HIT starts in a few weeks, can't wait

Nice to see you are sticking with the cable lat. raises..

How you finding them mate??

 
www.ugm.org.uk
 
 

Well y'know mick your word is gospel to me

I think they've helped - particularly with the overall increase in volume i'm hitting shoulders with they seem to have responded quite nicely.

Will try and get some pictures up tommorow morning and i may enter this shape up malarky

LOL

I never know if you are taking the piss or not mate TBH ??

 
www.ugm.org.uk
 
 

Lol - i'm being sincere

Quad Dominant Movement

Squats

80kgx10
90kgx8
100kgx6
105kgx6

Not up, but not bad.

Leg Press

140kgx10
160kgx10
175kgx10
140kgx20
140kgx20

Leg Extensions

15kgx12
17.5kgx12
17.5kgx12

Straight Leg Calf Raises

100kgx12
120kgx12
130kgx12

Bent Leg Calf Raises

120kgx12
130kgx12
130kgx12

Ab Machine

65kgx15
70kgx12
70kgx12

God i love training quads

ORIGINAL: Ak_88

Lol - i'm being sincere

No worries then mate...

Pleased with are happy with the changes so far

Remember Rome wasn't built in a day...

I'll give you another suggestion soon

 
www.ugm.org.uk
 
 

I'm all giddy with excitement now

Given that i'm only a few lbs off of what i was pre-cut last year and IMO i feel leaner and healthier that = success

hi mate, nice 2 see your still progressing. Hows uni going? impressive deadlifts by the way.....you shouldnt be far of the 180kg mark now. Well done. Take care bud.

Well done on the good years progress mate.

Dead lifts are mighty fine too

Current avi 210lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Ok, change of plan now. The high volume is getting a bit tedious to do week in week out so i'm adopting something similar to HIT. This first week will mainly be gauging the right weight's to use and exercises.

Today;

Chest & Biceps

Flat Dumbell Bench

30kgx10 - Superset chest press - 90kgx10

70 seconds rest

30kgx6 - Drop set to 25kgx2, rest pause count 10, final 2 reps - superset chest press - 40kgx8, rest pause count 8, final 2 reps.

Incline Dumbell Bench

25kgx8, rest pause count 10, final 2 reps - superset incline flyes - 7.5kgx10

90 seconds rest

25kgx4, rest pause count 10, 2 reps, rest pause count 10, 1 rep (F) - superset incline flyes, 7.5kgx10

Concentration Curl

12kgx10 each arm, superset barbell curl - 20kgx10

90 seconds rest

12kgx8, rest pause count 8, 2 more reps, superset barbell curl, 20kgx5, rest pause count 8, 3 reps, rest pause count 5, 2 reps.

Hammer Curl

11kgx6, rest pause count 10, 4 reps

90 seconds rest

11kgx5, rest pause count 10, 5 reps

Chest Dips

BWx10

90 seconds rest

BWx6

Well, after that i am absolutely fcuked. I haven't felt so fatigued immediately PWO in a long time. My arms are still shaking and my chest is still pumped. The whole thing can't have taken more than 30-35 minutes. Chest stuff wasn't particularly great RE supersetting as i felt the machines were more delt-involved than they should be, although bicep stuff felt much better in terms of supersetting. Rest period of 90 seconds was ideal, just caught my breath back and straight back into the working sets.

I'll refine the bicep work next week and stick to heavy DB pressing for chest with limited rest intervals, maybe a drop/superset to finish off.

Tommorow off, wednesday will be Delts/Tri's/Traps.

Hows it going Deputy

Dbam comes, spouts some ****, DBAM goes.

I am absolutely fcuked from the above session Rad, my head is all over the place

ORIGINAL: Ak_88

I am absolutely fcuked from the above session Rad, my head is all over the place

I am not suprised you bloody lunatic thats to much like hard work

Dbam comes, spouts some ****, DBAM goes.

Glad to see it worked for ya mate.

Current avi 210lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Delts/Triceps/Traps

Seated DB Press/SS Lateral Raises

20kgx10 - 7.5kgx10
20kgx10 - 7.5kgx10

Seated Barbell Press

40kgx6 - Total failure, couldn't manage more.
30kgx8 - rest pause count 8, final 2 reps.

Barbell Shrugs

100kgx10
100kgx8, rest pause 5, final 2 reps.

DB Shrugs

25kgx10
27.5kgx10

CGBP/SS Bench Dips

50kgx10 - BWx10
50kgx10 - BWx5, rest pause 8, last 5 reps.

Rope Pulldowns/SS Bar Pushdowns

15kgx10 - 15kgx10
17.5kgx10 - 17.5kgx8, rest pause 5, final 2 reps

Cable Lateral Raises

5kgx10
2.5kgx10

Rest was 90 seconds between sets, 2 minutes between different exercises.

Not a great session at all, still felt fatigued from Monday's session and should've done back or quads instead. Don't have the same sense of fatigue as monday either, will revise the ordering of the sessions.

Give it a full 9 days and you'll find that your body will adjust in time mate. First time I did it, I felt the same

Current avi 210lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Your putting in some RAD sessions mate your going to be HUGE

Dbam comes, spouts some ****, DBAM goes.

If we're gonna defend FORT RAD effectively then i need to be!

How RAD are we trashing a thread by James COME ON!!!! NO RESPECT GIVEN UNLESS YOUR IN THE FORT

Dbam comes, spouts some ****, DBAM goes.

ORIGINAL: RADa$$Mutha

How RAD are we trashing a thread by James COME ON!!!! NO RESPECT GIVEN UNLESS YOUR IN THE FORT

LOL as long as James doesn't shoot us down with the Collier-cannon then we're safe to fight another day!

Quads/Calves/Abs

Squat

Warmup 60kgx10, 80kgx10

90kgx10
90kgx10

Leg Press

150kgx12
170kgx12

Leg Extensions

24kgx8, rest pause 2, 24kgx2

Calf Raises

110kgx15
110kgx15

Decline Ab Crunches

10kgx10
10kgx10

All done in about 30 minutes or so. 90-120 seconds rest between exercises. Squats i think were a little light as i only reached failure (or close to) on the second set. Leg press was tough all the way through which was good, extensions finished me off.

Calf & Ab work needs revising though, wasn't in the same league as quad work. Great sense of central & local fatigue in my quads though.

Fairly good session

Well done AK, next time on the leg extensions hold at the peak contraction for 2secs and really squeeze!! Oh the pain!!

Current avi 210lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

FPMSL

New AVI is RAD,RAD,RAD

Dbam comes, spouts some ****, DBAM goes.