AK's Journal

20 reppers are the way forward mate...

Pound those legs IMO

I have a masochistic side to me when it comes to leg training

Thats a under statement m8!

For SLDL i stand on a box which allows a great ROM & it works the hamstrings alot more so that might help with that dude!

Well you seem to have everything nailed m8 so i dont see why you shouldnt gain some quality mass in the future!

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

Crazy m8

looking like youve made some good progress in the pics dude

how many sets of 20rep squats, think id be sick lol! intense!

that mate is one insane leg routine

I did 70kg on 20 reppers for 3 sets and i was almost physically sick


How long did it take you to do them?

20 reps seems more of a mental barrier than anything really.

First 10 i've found are relatively easy, can bang them out with little problems. Then its maybe 2 or 3 at a time, then 1 or 2, then one rep with a quick breather between. So looking at 2 minutes per set really

mines are around that time i think

how long do you rest for?

i can just about do 3 sets of them and my legs are quite chunky as they are, i go fully ass to the grass

Have you though about upping the weight on the 20reppers & only doing 1set m8?

That would defiantely pound your legs

TIO Normally a few minutes, maybe as long as 5, as long as it takes me to feel ready for the next set really. I go to parralell normally as flexibility doesn't allow me to go much further.

Dai I don't think i could physically hack it. My max for squats is about 100kg for 8. I prefer volume and TUT over one set. I'll have to cycle the volume in and out, so i may do a heavy 20 rep set when i'm not doing 4 of em

Fair enough m8 you've got to find + do what works for you!

Cardio again today - DOMS weren't all that noticeable so no problem doing it.

As before, 4.8/9.7 speeds, 28 minutes done total, 1:2 and 1.5:2 ratios.

Upper A

Flat Barbell Bench

60kgx8
70kgx8
75kgx8
80kgx8

Last rep was more balanced than assisted, hopefully increase again next week. 100kg aint far off the way i'm progressing

Wide Grip Chins

BWx8
BWx8
BWx7
BWx7

Incline DB Bench

25kgx10
30kgx10
30kgx8 (F)

Hammer Grip Chins

BWx8
BWx8
BWx7

Going to go for 8/8/8 on these now, 10 seems nigh on impossible.

Close Grip Dips

BWx10
BWx9
BWx8

Up to 187 on a clean week and a few weekend treats. Everything still well on course

Good bench press figure mate! Mine has been stuck since it started. Even feel reluctant to go near the bench! Much rather press DB's now than lift 20kg's less than my BW! Haha, making good progress though mate!! Good luck on the bulk!

Cheers Reev - as long as i can keep it up 2.5kg each week then i may have 100kg by christmas with a few breaks in

Lower A

Front Squats

50kgx10
55kgx10
60kgx10
62.5kgx10

100 times better than last weeks, form was better, knee's didn't feel great though, will crack on with flexibility training after cardio from now on i think.

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx5 (F)

Back to 3 plates a side, very happy


Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

40kgx12
40kgx12

Hanging Leg Raises

BWx15
BWx15
BWx15

Good session - ironed a few problems out. Calf work was good, will probably maintain the weights for next week and really go for the stretch.

Tried cardio today. Started running and my ankles were not having any of it

Will try again over the weekend, if its still problematic then ill look for a lower impact approach.

Soz to here your having a bit of bother m8, is it a reccuring injury?

Hope you get back on track soon dude!

Not really Dai, bit strange really. Years and years ago at secondary school i remember taking a dodgy fall while doing cross country on completely frozen grass (thanks for that PE teachers ) so i'm sure that did wonders for my joints.

Once i'm back at uni i'll have to travel to the gym for cardio instead of doing it at home anyway - maybe i should be doing that now to get in the swing of things

Hi mate!

Ive never posted in your journal before, although i have followed it since you started your cut.

The progres spics on p.16 are great, you've made some very possitive changes to your body shape!

How is the bulking going?
Are you aiming for leaner gains this bulk than previously, what sort of weight increase are you aiming for each week?

all the best

Tom

Hey oarornothing - cheers for the comments

Bulk is going very well so far, a few extra things that i probably shouldn't be eating while i'm at home from uni, but i head back in a few weeks so diet will become cleaner than it currently is, aiming for around 1lb a week up until march/april time i think, then i'll be cutting down again.

Upper B

Barbell Row

60kgx8
65kgx8
70kgx8
75kgx8

Dumbell Shoulder Press

25kgx8
25kgx8
25kgx8
25kgx8

Dumbell Rows

27.5kgx10
30kgx10
30kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx12
20kgx12

Fairly good session, didn't get a decent period of sleep last night and now i'm feeling cream crackered.

Shoulder press went down a bit as there was noone about to give me a hand getting one DB up.

Form on rows is getting a bit compromised and a little too much explosive movement - going to change for Pendlay rows for a while.