AK's Journal

Lower B

Back Squats

60kgx8
70kgx8
80kgx8
90kgx8

Stiff Legged Deadlifts

60kgx8
70kgx8
80kgx8
85kgx8

Standing Calf Raises

40kgx20
45kgx20
50kgx20
55kgx20

Weighted Crunches

65kgx15
70kgx15
67.5kgx15
67.5kgx15

Good session. Didn't realise i was meant to be doing SLDL's to 10 reps, will make sure it happens next week.

First week of the bulk nearing a close. Started the week around 175 lbs or so, seem to have rebounded to around 180/181 this week, not a big deal though. Haven't been eating terribly clean but getting all the required macros (and a bit more )

Will have a proper weigh in tommorow and then see how the next week fares weight wise, then look to alter if required.

Weighed in at 183 this morning, heavy weekend over. Strict diet ensues.

LOL

Get them cals down you mate

Believe me Mick - this bulk is resembling a seafood diet.

See food eat food

Open the fridge and i'm like a kid in a candy store, more calories more growth

LOL

Good stuff mate

Upper A

Flat Barbell Bench

600kgx8
65kgx8
67.5kgx8
70kgx10

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

Incline DB Bench

22.5kgx10
25kgx10
25kgx10

Hammer Grip Chins

BWx10
BWx8
BWx6

Close Grip Dips

BWx10
BWx10
BWx8

Flat Bench was good - should go up next week. Wide chins were good too, hammer chins weren't great but these seem more of a finisher after the wide grips.

Dips i had to stop short on the last set, nasty pain in my hand

Lower A

Front Squats

40kgx10
45kgx10
47.5kgx10
50gx10

Deadlifts

100kgx8
105kgx8
107.5kgx8
107.5kgx8

Hanging Leg Raises

BWx15
BWx15
BWx15

Seated Calf Raises

30kgx15
35kgx15
35kgx15

Squats, Deads and Calf raises all up. Back was pumped up like a balloon again after the deads, was also sweating far far more than i ever did on ECA

Might try ramping up the DL weight next week to see if i can take it to try and get back to where i was pre-cut quicker, who knows it might work

ORIGINAL: Ak_88

Upper A

Flat Barbell Bench

600kgx8
65kgx8
67.5kgx8
70kgx10

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

Incline DB Bench

22.5kgx10
25kgx10
25kgx10

Hammer Grip Chins

BWx10
BWx8
BWx6

Close Grip Dips

BWx10
BWx10
BWx8

Flat Bench was good - should go up next week. Wide chins were good too, hammer chins weren't great but these seem more of a finisher after the wide grips.

Dips i had to stop short on the last set, nasty pain in my hand

Awesome result there mate

Everything else going ok??

Lol - didn't notice that. Must've just kept piling the plates on i guess

Everything else is good so far. Not much to do these days while my mates are wasting away their summers working while i sit around the house, train and eat

Good stuff - stick at it you'll grow like a weed IMO

Upper B

Barbell Row

50kgx8
60kgx8
62.5kgx8
65kgx8

Dumbell Shoulder Press

22.5kgx8
22.5kgx8
27.5kgx8
27.5kgx8

Last rep on the last two sets were assisted.

Dumbell Rows

22.5kgx10
25kgx10
27.5kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
15kgx12

Good session again. Dips were a bit tougher than last week it felt, maybe down to the increase in shoulder press.

EZ bar weight isn't great, but seems like a good finisher for biceps either way.

Lower B

Back Squats

60kgx8
80kgx8
90kgx8
100kgx8

Back to two plates, zing

Stiff Legged Deadlifts

60kgx8
70kgx8
80kgx8
85kgx8

Standing Calf Raises

40kgx20
50kgx20
60kgx20
65kgx20

Weighted Crunches

65kgx15
67.5kgx15
67.5kgx15
70kgx15

Hello m8 hows things? You enjoying bulking now after your long cut?

See the weights are going up m8, welldone!

Definately enjoying being able to eat more, so much nicer having consistently high energy levels. Feel like i'm sleeping a lot better generally.

Only problem i have is keeping it 100% clean

You'll most likely see better gains if you dont keep it 100% clean m8, thats what im doing anyway!

Glad everythings going well dude..

Upper A

Flat Barbell Bench

60kgx8
65kgx8
70kgx8
72.5kgx8

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Incline DB Bench

22.5kgx10
27.5kgx10
27.5kgx10

Hammer Grip Chins

BWx10
BWx8
BWx7

Close Grip Dips

BWx10
BWx10
BWx10

Both bench weights up, chins still the same but nothing to worry about.

Dips are really finishing me off in this session, great fun.

Weight is still hovering around 183 - may just be difference in water levels but will keep everything the same this week and adjust next week if needed. Lower back doesn't feel fantastic today, so may drop the weight on deads tommorow

Lower A

Front Squats

40kgx10
50kgx10
55kgx10
57.5gx10

Deadlifts

60kgx6
80kgx6
80kgx6
80kgx6

These were done standing on a plate with 5 second negatives - i thought my back was pumped last week, not compared to this

Finished it off with a set of 60kgx20 of normal DL's, and this finished me off.

Hanging Leg Raises

BWx15
BWx15
BWx15

Seated Calf Raises

30kgx15
40kgx15
40kgx15

Awesome session - Front squat shot up and could go up more next week, wasn't hugely troubled getting 10 reps out on the last set.

Will go back to normal deadlifts next week and try upping the weight, see how my back fares.

Upper B

Barbell Row

60kgx8
65kgx8
67.5kgx8
67.5kgx8

Dumbell Shoulder Press

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

Last rep last set was assisted.

Dumbell Rows

25kgx10
27.5kgx10
27.5kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
20kgx10

Great session again. Rows should go up again next week. Shoulder press i might shoot for 30x6.

Legs tommorow, squats might be done x20 instead of x8. Back is still not 100% from the negatives on tuesday, so going for 100kg may not be the best idea

Lower B

Back Squats

60kgx8
80kgx8
90kgx8
100kgx10

4 assisted reps on last set


Stiff Legged Deadlifts

60kgx8
70kgx8
80kgx8
85kgx8

Standing Calf Raises

50kgx20
60kgx20
65kgx20
67.5kgx20

Weighted Crunches

65kgx15
67.5kgx15
67.5kgx15
67.5kgx15

Did some alternate leg extensions too, not worth noting though.

Last set of squats weren't too good. Descended far too quickly and my knee's didn't like it after the set. Time to drop the weight next week.