AK's Journal

YOU SMELL


Have that you young upstart ! abuse me in my journal will you ? I dont need mods to defend my honour

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Oh it's on PAGAN, i'm gonna plot sporadic abuse with RAD now

Oh it's on PAGAN, i'm gonna plot sporadic self abuse with RAD now

I'm not sure RAD will approve

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

RAD loves the pleasure-pain stuff, whether it's self inflicted or not

hey fella notice you live in Essex, any plans to come to the london meet?

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

Afraid not Jay - i'm at uni at the moment (Portsmouth), although its only a train journey away it's exam season so other than MT i've got my head deep in revision

No worries, if it goes well ill probably arrange another one anyway.

Good luck for the exams btw.

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

Back/Hamstrings

Seated Cable Row

55kgx8, RP 2, 55kgx2
50kgx7, RP 3, 50kgx3

Wide-Grip Chins

BW+5kgx5, RP 5, BWx3, RP5, BWx2

Switched to lat pulldown after this as the above didn't feel very lat-recruiting at all

60kgx4, 55kgx3, 50kgx3

Deadlifts

120kgx10

Lying Hamstring Curl

31kgx10
34kgx6, RP5, 31kgx4

SLDL

60kgx10
60kgx10

Well, well below par workout HIT or not. Didn't feel much back recruitment at all, lower back was then unbelievably pumped up from deadlifts and the SLDL's practically left me in tears. Lat pulldowns were just as poor as the chins.

Something has to change but given the resources i have i don't know what to do

Chest/Biceps

Flat DB Bench

35kgx10, last 2 reps forced
35kgx6, drop to 30kgx4, last 2 reps forced

Incline DB Bench

30kgx5, 25kgx5 - I think this was right, i know i got 5/5 but not sure if i dropped to 25 or 27, was phucking hard eitherway.
27.5kgx6, 25kgx2, 20kgx2

Standing EZ Bar Curl

30kgx10, last 2 reps forced
32.5kgx6, 30kgx4, last 2 reps forced

Standing DB Curl

15kgx6, 12kgx4
15kgx7, 12kgx3

First session with my training partner today and i was spent. Benching was quite good but i think having to get up and swap DB's was a pain so i'll be doing flat BB next week. Bicep work was good and forearms were pumped to fcuk after.

Session lasted <30 minutes so all good

Quads/Calves/Abs

Squat

Warmup 60kgx10, 80kgx10

95kgx10
95kgx10

Leg Press

160kgx12
180kgx12

Leg Extensions

Not sure what weight was, one peg up from last week, 8 reps, RP 10, 4 reps.

Straight Leg Calf Raises

100kgx15
100kgx15

Bent-Leg Calf Raises

100kgx15
100kgx15

Decline Ab Crunches

10kgx10
10kgx10

Good session, various bits and pieces up that should be up next week too. Rest intervals were 90-120 seconds throughout.

Still working hard I see!

It alwyas makes me chuckle (at myself) when people manage to get so much work done in 30 mins. The deep heat and ibuprofen has only just kicked in for me by then!!

Stonehenge
 
Where the banshees live and they do live well

Oh you know it Iain

I'm quite enjoying working at a higher intensity with less volume - getting a much greater sense of fatigue in the following 24 hours from a session and hopefully strength/size will improve to correlate with that.

It also means i have more time to sit at home trying to revise

I like it how you stress the point "trying" LOL!!

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

Once i've actually started i have no problem getting it done - it's the same with coursework.

However i can sit with the work in front of me for about an hour before i actually start

Funny I always got less general fatigue when doing shorter intenser sessions, but less DOMS.

Stonehenge
 
Where the banshees live and they do live well

Delts/Traps/Tri's

DB Shoulder Press

27.5kgx7, 20kgx3
25kgx7, 20kgx4

DB Lateral Raises

12kgx10
11kgx10

DB Shrugs

32.5kgx10
32.5kgx10

CGBP

65kgx10
65kgx6, 62.5kgx4

Dips

BWx6, RP10, BWx2, RP10, BWx2
BWx5. RP10, BWx1, RP10, 4 negative reps

Not a great session. After less than a week on this my training partner has sprung on me how many commitments he has outside the gym after saying all over christmas he can't wait to try this way of training so now i'm on my own again. Though it may be a good thing as he didn't really grasp the concept of the intensity required.

Currently unsure whether i'll continue with HIT or return to some volume training but up the intensity of it by sticking to rest periods and so on.

However it has confirmed one thing for me, you cannot rely on anyone but yourself

TBH mate...

I honestly don't think that HIT is working for you...

Just my 2p

 
www.ugm.org.uk
 
 

Probably true mick - if i could find a like minded trainer who would actually commit to it it may work but unfortunately thats not the case.

I'll probably go back to my 4 day split from last year with a few changes, but with 1 on 1 off as it's quite nice to not have to train 2 days in a row twice a week.

Any other inside tips you can give me?

ORIGINAL: Ak_88

Probably true mick - if i could find a like minded trainer who would actually commit to it it may work but unfortunately thats not the case.

I'll probably go back to my 4 day split from last year with a few changes, but with 1 on 1 off as it's quite nice to not have to train 2 days in a row twice a week.

Any other inside tips you can give me?

Why not do a mixture of both? i.e more volume with lots of HIT techniques thrown in such as rest pause, drop set, forced reps, negative reps etc...
if you can stick to a one on one off and throw insome carb cycling (higher carbs on training days) you should see some good results.

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

ORIGINAL: anabolicjay

ORIGINAL: Ak_88

Probably true mick - if i could find a like minded trainer who would actually commit to it it may work but unfortunately thats not the case.

I'll probably go back to my 4 day split from last year with a few changes, but with 1 on 1 off as it's quite nice to not have to train 2 days in a row twice a week.

Any other inside tips you can give me?

Why not do a mixture of both? i.e more volume with lots of HIT techniques thrown in such as rest pause, drop set, forced reps, negative reps etc...
if you can stick to a one on one off and throw insome carb cycling (higher carbs on training days) you should see some good results.

LOL

AJ - you have stolen my thunder...

As above AK TBH ...

Mix things up every 6 weeks or so...

I do much the same as AJ has mentioned above...

When gains start to slow I change something - normally

rest periods.. drop sets

 
www.ugm.org.uk
 
 

I was thinking that Jay, i enjoy the principles of HIT but maybe with some more volume based aspects thrown in i might see some good results.

R/e Carb cycling - how suitable is that for recovery? (assuming that you go high on training days, low on off days)

i dont know the in's and out's of carbohydrates and recovery, i think getting adequete ammounts of protein is more important the day after training for protein synthesis(i could be talking out of my arse) but the extra carbs will give you extra energyontraining days .

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

I'll have to have a word with TIO about this, if i can lean out in the process it'll be all the better as i don't think i need to go on a prolonged cut at the moment compared to last year.

carb cycling is fine
if you're goal is to gain/lose a few pounds in a not so specific time line
you don't need a massive amount of carbs on your days off
pro synthesis peaks at 8, 16, 24 hours (depending on your training age) before quickly backing down to normal

mentally it may have benefits for some individuals

but I don't know why it is recommended here ?

-

Who knows

Birthday Back

Deadlift

100kgx6
140kgx6
150kgx6
160kgx6

Up next time, no doubt

Seated Cable Row

50kgx8
50kgx8
45kgx8

Lat Pulldown

No weights label on this, so it was;

8th pegx8
10th pegx8
10th pegx8

Felt way, way better in terms of lat recruitment than the chin bars.

Long Bar Row

40kgx8
45kgx8
50kgx8

Good session for a good day

Happy birthday my friend, and congrats on the deadlifts. :) Have a good one!

My journal at: http://www.muscletalk.co.uk/m_2385653/tm.htm

Thanks Justicar

Need to crack on with microloading each week until i cut now, still got my sights on a 200kg single pre-cut in april.

Sounds achievable, good luck with it.

You're doing a bbing routine though? I thought you guys didn't do 1RMs.. ;)

My journal at: http://www.muscletalk.co.uk/m_2385653/tm.htm

BB'ing routine i am, but i cannot work above 6 reps for deadlifts, the back pump is utterly crippling.

Albeit the rep range i use for DL's is probably more strength or power, it definately helps strengthen my core for other movements

Don't worry, you'll still grow off 6 reps. It's progression over time that makes a big man, not whether they did 6 reps or 8 reps. You're on the right track. :)

My journal at: http://www.muscletalk.co.uk/m_2385653/tm.htm

happy birthday mate

-

Cheers Raj

All the best big_lad

 
www.ugm.org.uk
 
 

happy birthday limp dick

It's finally arrived....PM Neb for swaps!

ORIGINAL: Neb

happy birthday limp dick

LOL

You a story to share Neb??

 
www.ugm.org.uk
 
 

LMAO....another time

It's finally arrived....PM Neb for swaps!

ORIGINAL: Neb

LMAO....another time

Cheers chaps

Yes please save it for another time Neb, i've got my birthday treat in the oven and don't want you spoiling it

Chest/Biceps

Flat DB Bench

35kgx8
32.5kgx8
32.5kgx7

First set felt too heavy, will drop it next week.

Incline DB Bench

25kgx8
25kgx8
25kgx8

Dips

BWx8
BWx7

Standing EZ bar Curls

25kgx10
25kgx10

Hammer Curls

12kgx10

Forgot i didn't actually do a second set, go me

Reasonable session, first time in a while i've done consecutive chest exercises with more volume. Will increase bicep volume next week.

Sorry I missed your b'day fella. Hope you had a good one.

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