AK's Journal

You planning a CKD for last 2 weeks mate, or just knowledge? I got longer to go than you Prob 4 more weeks

Just knowledge for now Rich - gonna look at running one over christmas when i'm at home.

No commitments so i can plan it right down to the microdetail

Yeah, they look like alot of hassle tbh but i considered it for the last few lbs just to test it out really/experience it.

Trouble is, avoiding all that bread, fruit and other lovely carbs I hear its pretty tough going also as you drop carbs back, i'd probably go mad!

Yeah cutting out the carbs during the week will be tough. But think of the weekends

Besides 6-8 weeks is nothing, walk in the park

Legs

Back Squats

60kgx10
70kgx8
80kgx8
90kgx8

Leg Press

90kgx10
120kgx10
120kgx10
120kgx10

Wasn't feeling great today, squats weren't effected but these were.

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

80kgx20
100kgx20
110kgx20
110kgx20

Even little things like an apple before i go bed, or a hot chocolate will be ruined Although yeah weekends would be awesome, i expect you'd look pretty awesome too, bit like competition prep - Would be packed full of glycogen!
6-8 weeks of no carbs would be ouchy lol, although i guess fat tastes nice so welcome the bacon, eggs, and burgers

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx8
25kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx10
50kgx10
45kgx10

Tricep Dips

BW+2.5kgx8
BW+5kg
BW+7.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Dips are going mad at the moment with gains - wasn't particularly tough at 7.5kg either

Back/Traps

Deadlifts

100kgx8
105kgx8
107.5kgx8
107.5kgx8

Bent over Barbell Rows

50kgx8
50kgx8
50kgx8
45kgx8

Wide Grip Chins

BWx8
BWx8
BW+1.25kgx8
BW+2.50kgx8

DB Shrugs

25kgx12
25kgx12

Chins were great again, really happy to finally get some more weight around my waist for these, shame the rows suffered though but not a problem.

1 week left of cutting

Chest/Bi's

Dips > Flat > Incline

Flat BB Bench Press

50kgx10
60kgx10
60kgx10

Incline DB Bench Press

20kgx10
20kgx10
20kgx10

Chest Dips

BW+5kgx8
BW+7.5kgx8
BW+10kgx8

Alternate Seated Hammer curls

10kgx10
10kgx10
10kgx10

Dips up yet again - bloody fantastic. Shame they're about to go midway through my routine as of next week, weight seems to be really shooting up again on these at last.

Good going with the Dips mate - have just have a few of the last pages and you can really see the improvement!
You've even managed to inspire me to contemplate buying a belt

Legs

Front Squats

30kgx10
40kgx10
45kgx10
40kgx10

Leg Press

80kgx10
120kgx10
140kgx10
140kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx
80kgx8

Calf Raises

80kgx20
100kgx20
100kgx20
100kgx20

Front squats today instead of back squats to get a rough feel for them for next week onwards - were ok except my leg positioning was a bit funny - similar to lighter back squats where i think i'm lacking flexibility, will look into it.

Other than that not much to say

I really struggle with front squats, just cant get on with them.

Your doing a very similar routine to me at the moment, im loving it, u?

What do you do for cardio?

Hi Banksy.

Front squats i did quite like - although i think theres a few creases to iron out form-wise.

Been on this routine for a good 10 months or so now, so its getting a little tiresome now, for cardio i'm just doing 40 minutes most mornings

yeah i can imagine most routines becomming pretty boring after that time, il probanbly change mine up after 12 weeks or so.

Not long left of the cut now mate, sounds like its gone alright....good luck on the bulk!

178lbs or lower now mate?

Still floating around it Rich unfortunately, the last few weeks have been a bit funny. Oh well, happy with where i've come from since March.

Next week will see everything back to basics. Lots of compounds, lots of food, lots of rest

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx8
25kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

40kgx12
45kgx12
40kgx12

Tricep Dips

BW+2.5kgx8
BW+7.5kg
BW+7.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Tri's were annihilated after this

nice log! keep it up!

your sldl and dl weight are relatively close, your keeping your form in check?

Yeah T - form is fine on both, get a nice stretch feeling on the hammies from SLDL's and deadlifts just leave me smashed.

Come down in weight a lot recently. I was repping 3 plates for 6 before i started cutting, but as the cuts dragged on it feels more like i'm hitting CNS failure (or close to) on my last set of deads - which effectively made the rest of the session worse.

Took the ego hit and dropped the weight enough to get 4 sets out and not feel totally dead.

New routine as of next week see's deadlifts second in the session following front squats, so i should be able to push myself harder

So your bulking now? Got another 7lbs to go

GL, enjoy your new found calories