AK's Journal

Hey Lee.

I got your mail yday - i'll drop you a line later today - need to figure out when i'm training the rest of the week

Back/Hamstrings

Deadlift

100kgx6
152.5kgx6
160kgx6
167.5kgx6

Lightweight baby

Lat Pulldown

Peg 11x8
Peg 11x8
Peg 11x8

Long Bar Rows

40kgx8
50kgx8
50kgx8

Lying Hamstring Curl

31kgx10
31kgx10
28kgx10

Fairly productive session but the flow was disrupted by recreational trainers hogging equipment, oh how i love wednesday afternoon training.

Cable row machine has a big redundant sign on it so for now it's going to be either machine or barbell rows

Deads should (read: will) be good for 170 next week - hopefully it'll be a more fluent session though.

Chest/Biceps

Flat DB Bench

30kgx8
32.5kgx8
35kgx8

Lightweight baby

Incline DB Bench

27.5kgx8
27.5kgx8
30kgx8

Dips

BWx8
BWx6
BWx5

Ez Bar Curls

22.5kgx12
25kgx8
25kgx6
17.5kgx8

Hammer Curls

12kgx10
12kgx10

Concentration Curls

15kgx6
15kgx6
15kgx6, dropset 12kgx5

Good session - bar curls are down a bit but felt better - held the point of max contraction and squeezed, got a rather nice pump which made putting my headphones in somewhat of a task

YAY arms day for me too

no pratting around with headphones tho

-

Strengths coming on well in the chest mate

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

ORIGINAL: R3261

YAY arms day for me too

no pratting around with headphones tho

This was on the way back from the gym, i don't do headphones in the gym

ORIGINAL: RACK

Strengths coming on well in the chest mate

Thanks RACK.

The only problem now is the DB's jump from 35 to 39.5, so could be a while before i make that milestone.

Quads/Calves/Abs

Squats

105kgx5
110kgx5
115kgx5
117.5kgx5 - last 2 semi assisted
115kgx5

Leg Press

160kgx12
200kgx12
160kgx20

Leg Extensions

Peg 5x15
Peg 5x15

Straight Leg Calf Raises

100kgx15
100kgx15

Bent Leg Calf Raises

Decline Crunches

10kgx12
10kgx12

Probably one of the most draining sessions i've had in a while and it was great. Squats were great, leg press was down a bit but i was fcuked after the squats so its not all bad.

Bent leg raises i couldn't bring myself to do as when i squatted down to get my water my legs nearly buckled

Leg Press after squats is a lovely killer!

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Oh don't i know it.

Walking down the stairs after i was holding onto the bannister for dear life

in my training abs thread you said what was the point in training them when cutting or something similar.

It got me thinking.

I reckon due to the fact they havnrt been trained directly for some time, once they are trained they will be very responsive for the first few weeks of being trained. dunno just a thought

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Nice workout brother

I've always wondered, what does your username mean?

initails and year of birth. wild guess i know

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Swift is correct

You make a good point too - although i still think if you're in a calorie deficit the chances of growth are quite slim - especially if you can get enough local growth in your midsection to make a difference

ak - you train in chelmsford dont you? where do you train and what is it like equiptment wise?

im based in maldon mate all the gyms here are pants - barbells only up to 50kg

Delts/Triceps

Behind the Neck Press/Supserset Lat. Raises

40kgx8/10kgx8
45kgx8/10kgx8
47.5kgx6/10kg8

Machine Shoulder Press

50kgx8
55kgx8
57.5kgx8

CGBP

60kgx12
62.5kgx8
62.5kgx8
65kgx6

DB Floor Press

15kgx12
18kgx10
20kgx8
20kgx8

Dips

BWx8
BWx6
BWx6

Cable Lat. Raises

5kgx8
2.5kgx10

Delts feel absolutely slaughtered after this which is nice. Elbows feel nice and fresh too so no need to change anything around for once

1988???? I was getting my nob polished (probably by your mam) when you were a baby

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

She did mention you were hung like a gnat Neb

less of the lip...I could be your dad!

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

ORIGINAL: muffin top avenger

ak - you train in chelmsford dont you? where do you train and what is it like equiptment wise?

im based in maldon mate all the gyms here are pants - barbells only up to 50kg

Hiya mate

When i'm not at uni i train at fitness first in Chelmsford - has 1 squat rack, 1 smith, 1 bench, loads of plates, DB's from 2.5 > 50kg, plate loaded leg press, cable stations and a handful of hammer strength machines - it's up past the police station near the university buildings.

Is it Blackwater you're talking about?

yes lol i am unfortunate enough to be a member there

want to look at park drive and 3 rivers but i imagine they will be the same if a little less "council estate"

any other good'uns in chelmo?

I read your replies Neb then look at the avi can't help thinking hes writing it

Fcuking class LMFAO

Dbam comes, spouts some ****, DBAM goes.

PMSL

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

ORIGINAL: muffin top avenger

yes lol i am unfortunate enough to be a member there

want to look at park drive and 3 rivers but i imagine they will be the same if a little less "council estate"

any other good'uns in chelmo?

I'd avoid Cannons - apparently they havent got a power rack of any sort from what i've been told, i think Riverside is the same.

I think theres a virgin active around somewhere but i'm not sure where - apparently there used to be a hardcore gym around town somewhere but has closed down

ORIGINAL: RADa$$Mutha

I read your replies Neb then look at the avi can't help thinking hes writing it

Fcuking class LMFAO

Probably is, Neb would've raised Jesus to be a complete d1ck given the chance.

I'd avoid Cannons

Ayeeee ship mate they'll send doooown to davey jones locker they will

Dbam comes, spouts some ****, DBAM goes.

ORIGINAL: Ak_88

ORIGINAL: muffin top avenger

yes lol i am unfortunate enough to be a member there

want to look at park drive and 3 rivers but i imagine they will be the same if a little less "council estate"

any other good'uns in chelmo?

I'd avoid Cannons - apparently they havent got a power rack of any sort from what i've been told, i think Riverside is the same.

I think theres a virgin active around somewhere but i'm not sure where - apparently there used to be a hardcore gym around town somewhere but has closed down

yeah i heard about that

wish i had the space for my own gear really

how have you heard of the mighty blackwater then?!

I live in Bicknacre bud - used to go to blackwater when my mum went there cos i could get a free lift

Back/Hamstrings

Deadlift

100kgx6
155kgx6
162.5kgx6
170kgx6

Yessssss not far to go now

Machine Rows

37kgx8
41kgx8
45kgx8

Lat Pulldown

Peg 10x8
Peg 11x8
Peg 10x8

Long Bar Rows

40kgx8
50kgx8
50kgx8

Lying Hamstring Curl

31kgx10
31kgx10
28kgx10

Top session

Have you done a 182.5kg deadlift before? If not you can now

Stonehenge
 
Where the banshees live and they do live well

I haven't done any singles since last March pre-cut Iain.

I'm going for 200kgx1 just before i go home for easter, so i should be able to microload another 5kg or so before then

182.5 next session no doubt
well done

-

12.5kg jump Raj?

I think not

wimp

-

I'm with Raj here; 12.5k jump fo sho

F'cough the pair of you

Top session

Its a RAD SESSION

Dbam comes, spouts some ****, DBAM goes.

Go for the 182.5

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

12.5kg jump Raj?

Yeah get stuck in!!!! You'd probably be able to do 200kg now if that was the sole goal of your next session.

In fairness I'd probably do 175 nxt session 182.5 the session after then go for 200kg. Off course I realise you training is more bodubuider orrientated

Stonehenge
 
Where the banshees live and they do live well

Stop bullying me you gits, i'm sticking with my microloading

Chest/Biceps

Flat DB Bench

30kgx8
32.5kgx8
32.5kgx8

Incline DB Bench

27.5kgx8
30kgx8
30kgx8

Flat BB Neck Press

60kgx8
65kgx8
67.5kgx8

Ez Bar Curls

20kgx12
22.5kgx10
25kgx8
27.5kgx6

Hammer Curls

12kgx10
12kgx10

Concentration Curls

15kgx6
15kgx6
15kgx6, dropset 12kgx5

Quite a good session, dropped the flat bench back down to 32's and i can get much better reps out than with the 35's. Switched to neck press from dips as i was getting bored of them as the bars aren't really wide enough to do much for my chest.

Neck presses were good - pause at the top and bottom of each rep. Bicep work was all good too