AK's Journal

Session 17 - Chest/Biceps


Flat DB Bench Press

30kgx8-10
32.5kgx6

First set seemed quite hard in comparison to last week. Got 8-10 because i don't know how many i got out. A guy i'd just spotted came and started to counterspot me and kept making me crack em out . Second set was ok though.

Incline DB Bench Press

25kgx6
30kgx6

Last rep of the second set was quite hard, took about 3-5s to get it all the way up ^^

Chest Dips

BW (90kg)+5kg x6
BW (90kg)+10kgx6

Not really any problem with these at all. I'll catch you yet CC <shakes fist>

Seated Cable Row - Close Grip

30kgx8
40kgx8
45kgx8
45kgx8

Sloooooow controlled reps, felt good, weight may change a bit on these next week as it's a different machine i'll be using.

Standing EZ Bar Curls

27.5kgx8
30kgx6 - Two half reps here too, couldn't get the full contraction on the last 2 here.
30kgx6

Lowered the weight a wee bit from last week. Cable Rows seemed to wear me out a little, probably why.

Alternate Seated Hammer Curls

12kgx6
12kgx7
15kgx7

Much better feeling during/after doing these than last week.

Good session, happy again with the Dips. May have to miss out Legs/Abs tommorow, uni work due in for friday that's not done yet

Session 18 - Shoulders/Triceps


Seated Dumbell Shoulder Press

15kgx6
20kgx6
22.5kgx6
22.5kgx6

Good controlled reps these, will go for x8 next week instead.

Lateral Raises

Single arm raises now.

5kgx8
5kgx8
5kgx8
5kgx8

YTLW's

2.5kgx8
2.5kgx8
2.5kgx8
2.5x8

Weight up on these, they felt great

Skullcrushers

Switched for lying tricep extensions again, really need to find an alternative exercise. More niggles during the reps for these.

27.5kgx8
30kgx8
30kgx8

Tricep Dips

BW+2.50kg x6
BW+5.00kgx6
BW+7.50kgx6

Face Pulls - Cable

10kgx8
17.5kgx8
24.5kgx8
24.5kgx8

All good this session.

Weigh in this morning also revealed, the holy 200lb mark

Pictures will be up tommorow/monday for 9 months down the line

Session 19 - Back/Traps

Deadlifts

100kgx6
110kgx6
120kgx6
125kgx5

Last set absolutely killed me. The bar's different from the one at the uni gym. This one absolutely destroys my hands so it could be that. Will definately deload next session though/

Wide Grip Chins

BW+2.50kgx6
BW+3.75kgx6
BW+3.75kgx5
BW+3.75gx4

These were incredibly poor compared to last week. Could be down to the thicker bar on the chin up station, or just that i was crap

Bent over Dumbell Rows


27.5kgx6
30kgx6
32.5kgx6
32.5kgx6

Alright on these, no change from last week.

Incline Shrugs

35kgx8
45kgx8
55kgx8
60kgx8

Done on an EZ bar this week, felt pretty good although the ROM was a bit smaller due to bigger plates in use

Inverted Rows

BWx8
BWx8
BWx7
BWx6

Think i'd fried my rear delts by this point as i couldn't get the whole movement out properly after the third set

Ok ish session, will see what Wednesday brings now

Session 20 - Chest/Biceps


Flat DB Bench Press

30kgx6
32.5kgx6

Did a second warm up set after some discomfort last week from going from 15kg straight to 30kg on the DB's. Felt a lot better this week, nice slow controlled reps.

Incline DB Bench Press

27.5kgx6
30kgx6

Lower incline on these than last week as the benches at my local gym are better than the uni gym ones. The last rep or 2 was difficult on the 30's, other than that no problems.

Chest Dips

BW (90kg)+5kg x6
BW (90kg)+7.5kgx6

Dropped the weight on these from last week. The dipping station is a lot wider than last week's which made these a damn sight harder. Still good reps though.

Seated Cable Row - Close Grip

49kgx8
63kgx8
63kgx6
56kgx6

Great reps these, 2 seconds on each part of the movement.

Standing EZ Bar Curls

27.5kgx6
30kgx6
32.5kgx6

Up on last weeks, despite going quite hard on the cable rows

Alternate Seated Hammer Curls

12kgx6
12kgx7
15kgx7


Loved this session, onwards to Legs/Abs tommorow, more calf battering to come. Will have to see what it's like to drive after this too

Nice session mate

Have you ever tried Zottman curls for your biceps/forearms?

http://www.shapefit.com/biceps-exercises-zottman-curls.html

^^ that is similair to what I do. I try to rotate my wrists as Im bringing my arms up or down, instead of just rotating at the top or bottom as shown in the link. Very good exercise imo and don't see it used, just thought if you wanted to freshen things up at some point you could try that as a new movement.

Time to ressurect this thing. Took just under 2 weeks off over christmas due to boredom and the lack of being arsed to drive to the gym after being able to walk to my uni one about 30 seconds away.

Anyway the weigh in: 202lbs = happy


Session 21 - Chest/Biceps

Aim of this session was mainly to lift as much as i'd done in the previous sessions, as with other sessions this week.

Flat DB Bench Press

30kgx6
32.5kgx6

Incline DB Bench Press

27.5kgx6
30kgx6

Chest Dips

BW (90kg)+5kg x6
BW (90kg)+10kgx6

Up 2.5kg which i'm happy with, though they were total killers. Not sure what it was but i kept getting a funny feeling in both my triceps on this. Maybe need to drop the weight next week, don't know yet.

Seated Cable Row - Close Grip

49kgx8
63kgx8
63kgx7
63kgx7

Slow reps again, got an extra one out on the last two sets from last session

Standing EZ Bar Curls

27.5kgx8
30kgx8
30kgx4

Decided to change the rep range a bit here, found these a lot harder. Especially the last set.

Alternate Seated Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

Slower reps, much harder than i expected, maybe due to my arms being fcuked from the other 2 exercises

Had another legs session as well in here somewhere, lost the paper though so it's not listed here

Session 22 - Legs/Abs

Squats

80kgx6
90kgx6
100kgx6
105kgx6

These were pretty good. Form went a bit off i think on one set, got a bit of back pain when i rotate from the hips now , only on one side though

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
90kgx6

Good slow reps on these.

Calf Raises

Little change for this session, had to do them on a resistance machine leg press.

105kgx25
115kgx25
120kgx25
125kgx25

Not quite as hard as standing smith raises, but still a challenge none the less.

With the new here, i've decided to ditch direct ab work for a bit in favour of blasting the sh!t out of my calves to try and get some extra growth.

Seated Calf Raises & Standing Calf Raises Superset

40kgx12 seated, 25 unweighted reps standing on a platform.

Did these 3 times, then on the fourth i did another 25 reps right after on a flat surface.

Pretty monster, but was damn fun

Session 23 - Shoulders/Triceps


Seated Dumbell Shoulder Press

20kgx6
20kgx6
20kgx6
20kgx6 - Spotted for 2 reps

Couldn't get bugger all out of me for these, just didn't have it in me, very annoyed about these

Lateral Raises

5kgx8
5kgx8
5kgx8
5kgx8

YTLW's

2.5kgx8
2.5kgx8
2.5kgx8
2.5x8

These were a bit so so. Not sure whether the extra weight on these is causing it, as it seems to be 2.5kg worth of plates then the bar on these smaller DB's. Will remember to pick up the 2kg's on my way upstairs next time.

Skullcrushers

Widened my grip on the EZ bar and kept my elbows tucked in. Seemed to sort the niggle out.

25gx8
27.5kgx8
30kgx8

Tricep Dips

BW+2.50kg x6
BW+5.00kgx6
BW+7.50kgx4

Couldn't get the last 2 reps on the last set, jumped back up and lowered myself as slowly as i could to finish my tri's off

Face Pulls - Cable

20kgx8
22.5kgx8
25kgx8
25kgx8

Not the best session, most weights other than SP are the same which isn't bad given this was the first S/T session in about 2 weeks or so.

Back on wednesday after about 2 weeks without it as well, hope everything goes ok

Session 24 - Back/Traps

Deadlifts

100kgx6
110kgx6
115kgx6
120kgx6

Down 5kg from last session but i guess thats the price you pay for not DL'ing for 3 weeks . Oh well, they were good reps, my grip wasn't really challenged during this either which was a big plus.

Wide Grip Chins

BWx6
BW+2.50kgx6
BW+5.00kg
BW+7.50x6

These were AWESOME. Started the first set on BW as it's gone up a fair bit recently, maybe some festive weight. Eitherway the last set was as good as the first ROM wise.

Bent over Barbell Rows

Switched to BB rows now for a bit to work my core a bit more, having dropped ab work for a bit.

50kgx8
60kgx8
70kgx8
70kgx8

Not bad, not great, need to nail form on these though.

Incline Shrugs

38kgx8
48kgx8
58kgx8
58kgx8

Not great these, was sliding down the only incline bench they have and was putting some discomfort on my lower back.

Inverted Rows

BWx8
BWx8
BWx7

Good session, enjoyed it a lot

Hey mate

What weight you at now?

Uni and that going alright?

Yeah just back at uni this week buddy, all going well so far, doing all the work i should've done over christmas this week

Weight is around 202lbs atm. Hopefully theres a few more interested to get a metabolic test around Pompey sooner rather than later so i don't have to go for a proper cut. I love my carbs too much

Life of a student great stuff. You have/had exams this month?

lol I think you will still have to lower carbs when you come to cut!

Which reminds me- had a large dominos pizza last night mmmmm lovely.

Training today?

Yeah, got one exam tommorow, of which i don't think any of the 170+ students on the course know what it's on

Other than that i've got about 3 at the end of the month then a week off to blitz some more lab reports, oh so fun.

Had to suffice with 2 small domino's and a garlic pizza bread on saturday night, was BOGOF on small's, oh well

Yep training today, Chest/Bi's and a bit of back, left it over the weekend so i couuld get back in sync with how i used to train, last month or two push on this bulk before the cut. Hopefully i can get a bit nearer to 15 stone, 11>15 in a year seems pretty good, regardless of how much is quality mass

Session 25 - Chest/Biceps

Flat DB Bench Press

30kgx6
32.5kgx6

Incline DB Bench Press

25kgx6
30kgx5

Chest Dips

BW+5kg x6
BW+10kgx6

Still not sure what this twinge is in my tri's when i do these. Doesn't seem to get more intense as the weight goes up, but doesn't really hurt either. Just don't want to end up snapping it off the bone

Seated Cable Row - Close Grip

Different machine, weights down a bit

40kgx8
45kgx8
45kgx8
45kgx8

Standing EZ Bar Curls

27.5kgx8
30kgx8
30kgx6

Still finding these 8 reppers killer, in a good way though

Alternate Seated Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

External Cable Rotations

2.5kgx8
5kgx8 - Too much, back down to 2.5kg
2.5kgx8
2.5kgx8


So so session, legs tommorow and calf blasting to come

ORIGINAL: Ak_88


Chest Dips

BW+5kg x6
BW+10kgx6

Eh! pathetic! just messing mate. You do weigh abit (fat boi having two pizzas), so an extra 10kilo's isnt bad! Decent session there, can you explain what External Cable Rotations are though bro?

I guess your at your uni gym now, do you have a training partner there?

External Cable rotations are these;



Basically because of all the crap training i did before setting out a proper diet/routine, my shoulders have become internally rotated (mainly from overdoing push exercises). Hence why i've got a bit of back work here, some on shoulders, and extra volume on back day. Hopefully it'll even out and pull my shoulders back a bit so i won't be as hunched over, although it is very very very slight.

ECR's work the rotator cuff and surrounding area as i believe, so it's not just suited to my routine but i remember you saying you had some problems a while back. Easy exercise that takes about 5 minutes extra on the end of a session.

Back at the uni gym, which has it's pros and cons, ideally i would like a training session, but the times i go are generally different each week and theres very few people who'd adhere to my routine. I've counted 3 people including me at the gym who i've seen deadlifting, not many more squat

Although what i have seen is a lot of 9-10 stone wet through guys all chugging from their maximuscle shakers week in week out, not changing a bit

Ah yh, I remember talking about your shoulder problem. I used some rotator cuff exercises when mine was hurting, but its been ok for the last month so I havnt been doing them.

You should introduce them to MT saying that, some might be a little aggrogant and not like you saying anything about their training! What can the other lads deadlift?

Not as much as me!

Not sure though really, one of the guys who's there regularly i've only seen DL once and that was around the 80kg mark, though its trange because he looks around 13-14 stone and BF probably around 10-15% or so.

The other bloke ive seen there i've worked in with a few times, which is ironic because every other day the squat rack gets no love at all, it's all the uni lads blasting their bar muscles as hard as they can. He seems to sit around the 90/100 mark, though he's just come off an injury i think or something, said he hadn't lifted in quite a few monthes.

Session 26 - Legs

Sweet mother of mary i paid the price for faffing about with training, nearly 2 weeks without leg training and damn it was immense.

Squats

80kgx6
90kgx6
100kgx6
105kgx6

Last set was so much harder than expected. Spotter had to support me quite a bit through the last set

Leg Press

120kgx8
140kgx8
150kgx8
160kgx8

These made me feel a bit better, fried my quads though

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx5

Couldn't face the last set, my upper legs were like jelly on the 3rd set so i spared myself any risk of injury.

Calf Raises

Smith machine was in use so used an inclined leg press.

91kgx25, supersetted by 25 reps of standing calf raises with full ROM supersetted again with 25 reps of standing calf raises on the floor.

84kgx25 supersetted by 25 reps of standing calf raises with full ROM supersetted again with 25 reps of standing calf raises on the floor.

84kgx25 supersetted by 25 reps of standing calf raises with full ROM supersetted again with 25 reps of standing calf raises on the floor.

Could feel the lactic acid building up in the calves by the last set. Topped off the session though. Never been so scared of a flight of stairs in my life either, it then took me about 10 minutes to walk a 2 minute distance home.

So yeah, all fun!

Training went up **** creek over the weekend, generally low energy levels and poor eating ensued. Alas new week new training, this ones gonna count.

Session 27 - Chest/Biceps

Flat DB Bench Press

30kgx6
30kgx6

Down on last week, didn't feel i'd press the 32.5's for 6.

Incline DB Bench Press

25kgx6
30kgx6

Better than last week, maybe because of the easier Flat Bench.

Chest Dips

BW+5kg x6
BW+10kgx6

Tricep twinge didn't happen on the second set which i was happy about, also felt easier than last week.

Seated Cable Row - Close Grip

45kgx8
50kgx8
50kgx8
50kgx8

Standing EZ Bar Curls

27.5kgx8
30kgx8
30kgx8


Alternate Seated Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8

Legs tommorow or Wednesday, depending on whether i go out tonight or not.