AK's Journal

Upper A

Flat Barbell Bench

60kgx8
65kgx8
70kgx8
75kgx8

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Incline DB Bench

22.5kgx10
27.5kgx10
30kgx10

Hammer Grip Chins

BWx10
BWx8
BWx6

Close Grip Dips

BWx10
BWx9
BWx9

Same progression as last week - benches up, chins similar. Dips were a bit harder but i put this down to increase in benching weights.

Weight up to 185 - so a gain of 2 lbs, eaten a fair bit of naughty food this week, will keep it as clean as poss this week and adjust accordingly next week.

Nice going mate, strength coming along nicely!
You finding strength gains coming faster, or feeling stronger due to eating more - or just similar?

Bit of both really.

When i was cutting i was fuelling myself on 50g of oats max from a CHO point of view, however now i've found that eating nearly double that as well as resting a lot more (summer holidays, no exam stress and so on) has really helped.

Could be the new routine as well though, loving it

Lower A

Front Squats

50kgx10
55kgx10
60kgx10
65gx10

Deadlifts

100kgx8
105kgx8
110kgx6
115kgx6

No back pump with the last two sets, no discomfort, just as knackered. Might work at 6 reps again for that reason, perhaps pyramid sets.

Hanging Leg Raises

BWx15
BWx15
BWx15

Seated Calf Raises

20kgx25
25kgx20
20kgx20

Front squat was hard on the last set, but still no assistance. Think i need to incorporate some flexibility training though - the angle my feet are at is pretty substantial.

Good session overall.

Dabbled in some cardio today, hopefully i can maintain the motivation to do it.

29 minutes of interval running. 4.8 kph/9.7kph at a 1:2 ratio. 8 minute cooldown.

Upper B

Barbell Row

60kgx8
65kgx8
67.5kgx8
70kgx8

Dumbell Shoulder Press

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

Dumbell Rows

25kgx10
27.5kgx10
30kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
20kgx9

Similar outcome to last week, not bad though. Shoulder press may/hopefully will go up next week. Legs tommorow, 20 rep squats ahoy

Lower B

Back Squats

50kgx20
60kgx20
65kgx20
60kgx20

Legs felt like balloons by the end of this. Banged out the first 10 reps relatively easily, then it was a few reps, few seconds rest, few reps. Form wasn't fantastic for the last reps, but flexibility has again been an issue with the weight being relatively low.


Stiff Legged Deadlifts

60kgx8
70kgx8
80kgx8
80kgx8

Lower back giving way again, god help me

Standing Calf Raises

50kgx30
60kgx30
65kgx30
67.5kgx30

Weighted Crunches

65kgx15
67.5kgx15
67.5kgx15

Alternate Leg Extensions

10kgx50
15kgx50

Feel the burn

Fun session, hopefully squats will go up next week.

Cardio again today;

4.7/9.7mph low/high intensity, similar intervals to Weds, but a few longer ones with shorter rest periods.

Upper A

Flat Barbell Bench

65kgx8
70kgx8
75kgx8
77.5kgx8

Last rep was assisted, hopefully up again next week

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Incline DB Bench

22.5kgx10
27.5kgx10
30kgx10

Hammer Grip Chins

BWx10
BWx8
BWx7

Extra rep here, zing

Close Grip Dips

BWx10
BWx10
BWx8

Weight up to 186 now, had a bit of a dirty week last week but this week is going to be 100% clean without a doubt

Lower A

Front Squats

50kgx10
60kgx10
60kgx10
55kgx10

Bloody awful these were. Bar refused to stay still so i was fannying about half the time, weight will be increased more gradually next week for sure.

Deadlifts

100kgx6
110kgx6
120kgx6
130kgx6

Far better on my back than 8 reppers, no pump nor discomfort, just fcuking knackered

Standing Calf Raises

70kgx12
80kgx12

Bent Leg Standing Calf Raises

70kgx12
80kgx12

Seated Calf Raises

35kgx12
40kgx12

Hanging Leg Raises

BWx15
BWx15
BWx15

Front squats weren't great as said but will address that next week. Deadlifts i was happy with and may get to 3 plates next week if i'm lucky.

Calf work was ok, not particularly taxing other than the seated raises, weight will go up next week.

Cardio again today.

4.8/9.7 as before. More 1:2 ratios this time. 30 minutes total.

Upper B

Barbell Row

60kgx8
65kgx8
70kgx8
72.5kgx8

Dumbell Shoulder Press

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

No assistance here

Dumbell Rows

27.5kgx10
27.5kgx10
30kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
20kgx10

Good session

Hi mate...

How's things going big lad??

Ahoy Mick

Everything is sound at the moment. Training is going very very well, eating is cleaner and better than ever before.

Lifts going up nicely, legs appear to be coming into their own a little more now thankfully.

The only downside is i'm doing 20 reppers for squats tommorow

Good stuff mate...

I hear you on the legs...

did mine last night...

Still walking with a limp LOL

Couple of the lads at work have asked if I've been

a$$ raped LOL



Keep at it mate... good work

Alrite dude hows the training m8? You getting into the swing of bulking now & eating uber clean? or still have the odd treat

Hey Dai.

Yeah everythings sweet as a nut at the moment. Eating is probably about 90-95% clean at the moment. Just factoring in small changes to meals occasionally rather than a dirty meal

Lower B

Back Squats

60kgx20
70kgx20
75kgx20
60kgx20

Fcuk me, these took an age to do. Not only the sets but the rest between

Stiff Legged Deadlifts

60kgx8
70kgx8
70kgx8

Annihilated from squats, couldn't hack another set.

Standing Calf Raises

50kgx50
50kgx50

Bent Leg Standing Calf Raises

50kgx50
50kgx50

Donkey Raises

BWx50
BW+15kgx50

Weighted Crunches

65kgx15
67.5kgx15
70kgx15

No leg extensions today, session took what seemed like forever.

Squats were great, calf work was great. Gaz you will be the death of me over the weekend, i can't foresee cardio happening

60kgx20
70kgx20
75kgx20
60kgx20

4sets of 20reppers m8 are you crazy? I only ever do 1set after my normal squats & thats enough for me!

Glad to here the diets sorted m8, you seen much gains yet?

Lol, what can i say. I have a masochistic side to me when it comes to leg training

Think i may need to rethink hamstring training though, it seems to be getting harder and harder by the week after squats . Lower back seems to not like higher weights, so i might start increasing ROM by standing on a plate instead. We shall see.

Not really sure about visible gains really. Everything looks bigger but whether thats down to having glyco stores constantly full or not i don't know.

However with those 20 reppers it shouldn't be too long till i start seeing results