AK's Journal

BOO!!!!!! were you scared now be honest you papped yourself did'nt you

Got to say I loved the edit and apology in the thread in general sheer class!!!

I thank you for your continuing support in the member of the year campaign but I feel that I will not win

But you and I both know that when it comes to RADNESS I am the undisputed king and thats all that matters

HAVE A GOOD CHRISTMAS MATE AND ALL THE BEST FOR THE NEW YEAR!!!!!!!!!!!!!!!

And keep it RAD

Well you know RAD i do try to keep it RAD, what're we gonna do without Nob, i mean Neb now

Have an ULTRARAD new year yourself mate

Upper Verticle Plane

Power Cleans

Left these out, not sure if i'm going to include them anymore, struggling with progression.

Wide Grip Chins

BWx8
BWx8
BWx6
BWx6

Barbell Shoulder Press/Supserset Lateral Raises

30kgx8 - 7.5kgx8
30kgx8 - 7.5kgx8
30kgx7 - 7.5kgx8
32.5kgx6 - 7.5kgx8

Had to do it standing today, and didn't like it

Close Grip Chins

BWx8
BWx7
BWx6

Dumbell Shoulder Press

22.5kgx10
22.5kgx8
22.5kgx8

Concentration Curls

10kgx10
12.5kgx10
10kgx10

Cable Lateral Raises

5kgx8
5kgx8
5kgx8

OK session. Hopefully my legs will become unsore overnight because i feel i might have trouble with deadlifts tommorow otherwise

good session there mate.

Thanks Jay

Hip Dominant Movement

Deadlift

100kgx6
145kgx6
155kgx6
160kgx6

Got that last rep, back-breakingly just, booyah

Single Standing Hamstring Curl

15kgx10
17.5kgx10
20kgx10

SLDL

60kgx8
65kgx8

Straight Leg Calf Raises

40kgx30
60kgx25
60kgx25

Bent Leg Calf Raises

60kgx25
60kgx25
60kgx25

Hanging Leg Raises

BWx12
BWx12

Great session today, very happy with the deads and should see away 162.5 next week.

Other than that merry christmas to my readers

Have you done many singles mate or doesnt it intrest you?

I rekon you could pull 190kg for one possibly

Trying to get my repping weight up so i can do a 200kg pull in the near future

ORIGINAL: Titch

Which Uni are you at Essex Boy?

Sorry Titch i missed this comment (if you're reading MT still) I'm at Portsmouth uni

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx10
BWx8
BWx7

Sick session

Quad Dominant Movement

Squats

80kgx10
90kgx8
100kgx6
105kgx6

Leg Press

120kgx10
150kgx10
170kgx10
120kgx20
120kgx20

Lightweight baby

Leg Extensions

15kgx12
15kgx12
15kgx12

Straight Leg Calf Raises

100kgx12
110kgx12
120kgx12

Bent Leg Calf Raises

110kgx12
120kgx12
120kgx12

Ab Machine

65kgx15
70kgx12
70kgx12

Definately the most fun session this week

Upper Verticle Plane

Wide Grip Chins

BWx8
BWx8
BWx6
BWx6

Barbell Shoulder Press/Supserset Lateral Raises

35kgx8 - 7.5kgx8
40kgx8 - 7.5kgx8
40kgx8 - 7.5kgx8
40kgx7 - 7.5kgx8

Close Grip Chins

BWx8
BWx6
BWx5

Dumbell Shoulder Press

22.5kgx8
22.5kgx8
20kgx8

Concentration Curls

10kgx10
10kgx10
10kgx10

Cable Lateral Raises

5kgx8
5kgx8
5kgx8

Reasonable session, more looking forward to tommorows with a potentially empty gym

Hip Dominant Movement

Deadlift

100kgx6
145kgx6
155kgx6
160kgx6

Arms are sore as fcuk today and it felt like my grip wasn't fresh, strapped up for the last set and it seemed ok.

Single Standing Hamstring Curl

15kgx10
17.5kgx10
17.5kgx10

SLDL

60kgx8
60kgx8

Straight Leg Calf Raises

40kgx30
60kgx25
60kgx25

Bent Leg Calf Raises

60kgx25
60kgx25
60kgx25

Hanging Leg Raises

BWx12
BWx12

Ok'ish session - sleep wasn't great last night but happy knackered all the same.

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

30kgx8
32.5kgx8
35kgx7

Reps weren't as 'quality' as the others, but nice to get the increase nonetheless

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx8
BWx7

Elbow feels a bit tender at the moment, time to knock some Glucosamine back.

impressive deadlifts mate, very nice

you seem to bench as much as me too, except i have the same weight through all sets you tend to ramp it up

whats the reason for this mate, progressive overload?

ORIGINAL: Ak_88

Upper Horizontal Plane

Flat Dumbell Bench

27.5kgx8
30kgx8
32.5kgx8
32.5kgx8

Long Bar Row

40kgx8
50kgx8
55kgx8
55kgx8

Incline Dumbell Bench

30kgx8
32.5kgx8
35kgx7

Reps weren't as 'quality' as the others, but nice to get the increase nonetheless

Seated Cable Row

49kgx10
49kgx10
49kgx10

Close Grip Dips

BWx8
BWx7

Elbow feels a bit tender at the moment, time to knock some Glucosamine back.

That or increase your EFA's

Strength is coming on really well mate.

ORIGINAL: theiopener

impressive deadlifts mate, very nice

you seem to bench as much as me too, except i have the same weight through all sets you tend to ramp it up

whats the reason for this mate, progressive overload?

Partly that - partly its just habit really. I wouldn't feel comfortable going straight into a heavy set, seems to work for me so why change?

Still need to get deadlifts up another 10kg or so before i go for some singles, got until April mind you.

ORIGINAL: mick_the_brick

That or increase your EFA's

Or both

ORIGINAL: RACK

Strength is coming on really well mate.

Cheers RACK, HIT starts in a few weeks, can't wait

Nice to see you are sticking with the cable lat. raises..

How you finding them mate??

Well y'know mick your word is gospel to me

I think they've helped - particularly with the overall increase in volume i'm hitting shoulders with they seem to have responded quite nicely.

Will try and get some pictures up tommorow morning and i may enter this shape up malarky

LOL

I never know if you are taking the piss or not mate TBH ??