AK's Journal

Will be bulking again from monday i think. Bit more of a relaxed approach over the weekend, bringing up the carbs again but maintaining a cleanish diet. Taking sunday off of training due to change of routine.

Then nice n clean until December or so, possible 6-8 week CKD then, if not then clean until feb/march, then i'll be getting shredded.

The plannings in place, dedication will be too.

Good stuff mate!

I also planned to bulk for like 6 months, but a wedding has popped up in december 1st and i wanna look lean(on the face) for that so mehhhh! Also 'hen' night(Lesbien wedding) may involve dressing up as a girl
So looks like ill be cutting in prep for that i think, so 8week bulk, 4week cut (Aim to gain 1lb a week) so 3000kcal diet ish.

Good luck with the bulk, cant wait to be back in positive calories!!!!

are we gunna see some cut pics mate

Well, ask and you shall receive

Haven't got any decent in between photos really. March '06 was when i started training properly. Diet got cleaned up, training got nailed. First few months were good - lifts were progressing nicely and scales were going up.

Got to uni and it started going downhill steadily. Training was always good but eating was getting consistently worse. Some meals with very little protein, very CHO/calorie heavy and long gaps without eating.

March came, Big Les sorted my diet out (big thanks to you for that buddy ) and this is the result some 16 months on. First pictures are either 156 or 167 lbs, second pictures are around 175-178 lbs.









Nothing worth nothing for legs, still like twigs

I'd like to say i'm happy with the results. I am to an extent, i was expecting to hold more mass but given the application in the final 6 months of bulking it seems i just padded out with fat. No quarms though, got out what i put in.

As of tommorow i'll be back on the bulk, albeit cleaner and steadier than last time, hoping to gain at a steadier pace - 2-4lbs a month would be ideal. As stated above i'll either run a 6-8 week Keto over Dec/Jan, or hold back until Feb/March time and run another cut, bringing fat much further down though than this time.

Cut over, bring on the bulk

Nice posing in the march 2006 back double biceps shot Looks more like your at a rave.

Lost noticeable fat and also added LBM over the past year, can't argue with that really.

Well done mate.

Yeah, i thought that too, watch out Ronnie

Awesome progress there mate...

Added some real width to your shoulders...

Well done

Well done mate, come along nicely!
Good luck with the bulk, shall stay tuned!

ORIGINAL: Ak_88

Yeah, i thought that too, watch out Ronnie

ORIGINAL: mick_the_brick


Awesome progress there mate...

Added some real width to your shoulders...

Well done

..and your lats. They have looked to increased in width greatly. Chest has good shape to it now too, the top two comparasion pics speak for themselves.

Cheers for the comments chaps, much appreciated

Anywho, change of routine now as well. Means a bit more frequency on my legs (hopefully bringing them up tp speed) as well as a lot more compound movement.

Which hopefully = more growth

Will be doing cardio twice a week too on Weds and Saturday, not decided what cardio just yet.

Upper/Lower

Monday

Upper A: Bench / Chin-Up

BB Flat Bench Press: 4 x 8
Wide-Grip Chin-Ups: 4 x 8
DB Incline Bench Press: 3 x 10
Close-Grip Pull-Ups: 3 x 10
Close Grip Dips - 3x10

Tuesday

Lower A: Deadlift / Front Squat

BB Deadlifts: 4 x 8
BB Front Squats: 4 x 10
Weighted Crunches: 3 x 15
Seated Calf Presses: 3 x 20

Thursday

Upper B: Row / OH Press

BB Bent-Over Rows: 4 x 8
DB Shoulder Press: 4 x 8
DB One-Arm Rows: 3 x 10
Wide-Grip Chest Dips: 3 x 10
Standing EZ Bar Curls 3x10

Friday

Lower B: Back Squat / SLDL

BB Back Squats: 4 x 8
BB Stiff-Leg Deadlifts: 4 x 10
Hanging Leg Raises: 3 x 15
Standing Calf Raises: 3 x 20

Upper A

Flat Barbell Bench

50kgx8
60kgx8
65kgx8
67.5kgx8

Wide Grip Chins

BWx8
1.25kgx8
2.5kgx8
BWx6

Incline DB Bench

22.5kgx10
25kgx10
25kgx10

Hammer Grip Chins

BWx9
BWx7
BWx6

Close Grip Dips

BWx10
BWx10
BWx10

First session, pretty good. Need to perfect Flat BB form.

First chins were a bit of a downer following last weeks, gonna drop the weight a bit on these. Hammer chins and dips absolutely killed me though

Good luck with your new routine

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

Good work there - can see that you have put the hard work in to getting the results you wanted.

Well done - you should be justifiably proud of what you have achieved !

All the best for the next phase of your training - you have already obviously added some muscle - especially to your back and you are leaner too - great start!

BL

ORIGINAL: Ak_88

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

What are you planning on doing with the diet now?

I know you said about adding small increases each month, which I think is a better plan then all out bulking.

Lower A

Front Squats

40kgx10
45kgx8 - Form went a bit funny here, think the bar started slipping, chalked up my shoulders.
45kgx10
47.5kgx10

Deadlifts

100kgx8
105kgx8
105kgx8
100kgx8

Hanging Leg Raises

BWx15
BWx15
BWx15

Seated Calf Raises

30kgx15
30kgx15
30kgx15

Great session. Decided to do squats first, deadlifts would leave me far too fried to put in a decent effort after.

Lower back was also pumped up like a fcuking bouncy castle

Well two days into this routine and i'm feeling absolutely smashed, and i love it

ORIGINAL: Cheshire Cat

ORIGINAL: Ak_88

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

What are you planning on doing with the diet now?

I know you said about adding small increases each month, which I think is a better plan then all out bulking.

Hey CC.

Currently i'm on this diet;



Not currently taking in all that, however increasing CHO each day to try and steadily get back onto it.

Weight seems to have rebounded up a few lbs this week too, presumably just water retention from glycogen stores.

Upper B

Barbell Row

50kgx8
60kgx8
62.5kgx8
62.5kgx8

Dumbell Shoulder Press

22.5kgx8
22.5kgx8
25kgx8
25kgx8

Dumbell Rows

22.5kgx10
25kgx10
25kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx10
15kgx10

Good session again. Didn't feel quite as taxing physically and mentally as the previous too, but still a good workout nonetheless.

Rows and dips should go up next week.

Hello m8, hope you dont mind me popping in & taking a look through your journal?

Made some good progress in your pics well done!

I like the way you've set your diet out on a spreadsheet, thats a wicked idea & might have to copy it!

Goodluck with your bulk m8 & keep at the hard work!

Of course you can Dai, the more the merrier

Organisation is key for me to succeed, so by having it tabled out it means i've got no excuse