AK's Journal

ORIGINAL: Ak_88

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.

Good stuff mate!

Yeah i can imagine afte rcoming off a strict cut you need a few treats

I know i will! all i can think about is bloody food!

Are you still thinking of doing a TKD or CKD (i cant remember which one) over x-mas?

Tom

Still toying with the idea yeah, the 4-6 week period would be ideal for a quick trim up and from what i understand brain function isn't as affected by ketones as it is low carbs (which means i can still revise fairly efficiently).

But the flipside is i could make use of it 6 more weeks bulk with a lot more rest involved.

Decision will ultimately be made around mid november so i can plan everything down to a T tough.

AK, some great progress there mate. A lot of difference in the before and after shots, esp the top and bottom ones.

Thanks Integra

Lower B

Back Squats

60kgx20
70kgx20
75kgx20

Only three sets of these today, left me cream crackered regardless.

Stiff Legged Deadlifts

60kgx8
60kgx8
60kgx8

Stood on a big plate here and went for the stretch, and got the stretch

Standing Calf Raises

50kgx50
52.5kgx50

Bent Leg Standing Calf Raises

50kgx50
50kgx50

Donkey Raises

Forgot my dipping belt so missed these out.

Alternate Leg Extensions

10kgx50
15kgx50

Quads were on fire after this.

Weighted Crunches

65kgx15
70kgx15
72.5kgx15

Another good session, cardio is doubtful for tommorow as my ankles still aren't 100%.

Upper A

Flat Barbell Bench

60kgx8
70kgx8
75kgx8
82.5kgx8

Weight up again - pretty sure the spotter was balancing and not assisting again, should go up again next week

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Incline DB Bench

25kgx10
30kgx10
30kgx9 (F)

Close Grip Chins

BWx8
BWx8
BWx7

Close Grip Dips

BWx10
BWx8
BWx8

Forgot to weigh myself this morning, will do so tommorow morning.

Made my wide chins wider and switched hammer chins for close chins. Felt good, forearms were pumped as fack too

Lower A

Front Squats

50kgx10
55kgx10
60kgx10
60kgx10

Down a wee bit from last week but nothing to worry about.

Deadlifts

100kgx6
120kgx6
130kgx5 (F)

Down from last week, a bit dissappointed, but i was doing these at 8am so i wasn't all there mentally. Oh well

Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

30kgx12
30kgx12

Dropped the weight on these - went for a mega squeeze instead.

Hanging Leg Raises

BWx15
BWx15

Upper B

Pendlay Row

50kgx8
60kgx8
65kgx8
60kgx8

65kg felt too heavy to maintain form (which wasn't 100% just yet). Will stick to 60 next week and keep it slow with good form.

Dumbell Shoulder Press

Standing Barbell Press today, didn't have the chance to do seated DB

30kgx8
35kgx8
37.5kgx8

Dumbell Rows

27.5kgx10
30kgx10
32.5kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
22.5kgx12
20kgx12

Good session

Lower B

Back Squats

60kgx20
70kgx20
75kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
75kgx8

Standing Calf Raises

50kgx50
55kgx50

Bent Leg Standing Calf Raises

50kgx50
55kgx50

Donkey Raises

10kgx50
15kgx50

Alternate Leg Extensions

15kgx50
15kgx50

Weighted Crunches

65kgx15
70kgx15
72.5kgx15

Fooked

M8 i tried 50rep calf raises for 3sets this week after reading your journal, damn they burn!

Hows the bulk going, whats your weight now dude?

Burning is good

Think i'm up to 188 now, so another pound gained this week, all good

Need to keep my food choices cleaner really, but i'm going back to uni in just under 2 weeks, so ill only have clean food in my house thankfully.

Your waist is tiny!

ORIGINAL: 1ManRiot

Your waist is tiny!

Just a shame that i seem to store a large portion of fat gained around my waist and gut area. Just means i have to bring the lats out more for the V taper

Upper A

Flat Barbell Bench

65kgx8
75kgx8
80kgx8
85kgx7

Couldn't get one more rep out, although it should go up next week.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx6

Wider than last week, felt it nicely.

Incline DB Bench

27.5kgx10
30kgx10
27.5kgx10

Had trouble finishing the reps with the 30's, should return to 2x30 next week.

Close Grip Chins

BWx8
BWx8
BWx7

Close Grip Dips

BWx10
BWx8
BWx8

Good session, cleans squats and deads tommorow, oh joy

Lower A

Front Squats

50kgx10
55kgx10
55kgx10

Couldn't go any heavier on these. Had a nasty acne outbreak recently and 55kg spread across my spotty shoulders put me in agony

Cleans

30kgx8
40kgx8
40kgx8

Weight was ok, still need to nail form though, particularly keeping the bar close to myself. Oh well with time it'll come.

Deadlifts

100kgx6
120kgx6
130kgx6

Easy peasy lemon squeezy.

Standing Calf Raises

80kgx12
80kgx12

Bent Leg Standing Calf Raises

80kgx12
90kgx12

Seated Calf Raises

30kgx12
40kgx12

Hanging Leg Raises

BWx15
BWx15
BWx10 (F)

Top session

Upper B

Pendlay Row

60kgx8
62.5kgx8
62.5kgx8
65kgx8

Dumbell Shoulder Press

22.5kgx8
25kgx8
25kgx8
25kgx8

Dumbell Rows

27.5kgx10
30kgx10
30kgx10

Wide Grip Dips

BWx8
BWx8
BWx8

EZ Bar Curls

20kgx12
20kgx12
20kgx12

Good afternoon AK,

Hows the progress coming along? Seems like ya not doing too bad at all.

Noticing much goin on?

Scotty

doing well there mate....some nice lifts and the pics looked liked some good improvement. u back in portsmouth yet?, have u still got msn ?

Lee

Ahoy mateys.

Scotty All going well, haven't had a good nights sleep this week though and it's driving me nuts. Lifts aren't affected too much thankfully. Legs and calves appear to be getting better, although that may be the optimist in me coming out.

Lee I'm coming back down on Weds i think, haven't been on msn in a long time, been busy with other stuff

Lower B

Back Squats

70kgx20
75kgx20

Leg Press

80kgx20
90kgx20

Stiff Legged Deadlifts

60kgx8
60kgx8

Standing Hamstring Curls

15kgx12
17.5kgx12
15kgx12

Standing Calf Raises

50kgx50
60kgx50

Bent Leg Standing Calf Raises

50kgx50
55kgx50

Donkey Raises

10kgx50
15kgx50

Alternate Leg Extensions

15kgx50
15kgx50

Weighted Crunches

65kgx15
70kgx15
70kgx15

Lower back didn't feel great today - so switched 2 squat sets for leg press and it felt really good - legs were on fire after the last set.

SLDL's were crap again, time to look for something else to do.

Other than that all good