AK's Journal

Yo bro

Nice leg session up there Good squating

Student lifestyle interfering with your workouts, tut tut Keep at it mate!

ORIGINAL: Cheshire Cat

Yo bro

Nice leg session up there Good squating

Student lifestyle interfering with your workouts, tut tut Keep at it mate!

Yeah, shame isnt it

Today is the first day though that i've been able to walk free of calf DOMS.

AND I DID LEGS ON WEDNESDAY

May alternate between calf blasting and ab work now, can't be doing with this every week

Session 28 - Legs

In the interest of bringing some new life into the stagnant squatss, i'm gonna do some ass to grass squats for a while and see if this helps.

Squats - ATG

60kgx6
80kgx6
80kgx6
85kgx6

Think i got the weight just right, last few reps were a struggle.

Leg Press

120kgx8
140kgx8
150kgx8

Left it at that, last rep felt like i was gonna get crushed.

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
90kgx6

Back to normal after last week.

Calf Raises

After swearing i'd never do these for another week, i couldn't resist the temptation, lowered the weights a bit though;

66kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.

3 times over, stretching in between sets.

Hopefully i'll be able to walk ok tommorow

I love calve DOMS

Nice workout mate, esp the ATG squats

Session 29 - Shoulders/Triceps


Seated Dumbell Shoulder Press

17.5kgx8
20kgx6
25kgx6
25kgx5

Noone around in the gym today to give me a hand getting these up, so it was fckin hard on the 25's. But 10kg gain overall given that i've not done this session in 2 weeks. Nice

Lateral Raises

5kgx8
7.5kgx8
7.5kgx8
7.5kgx8

YTLW's

Left these out today, gonna find an alternative exercise as the benches seem to be crap for them.

Close Grip Bench Press

Replacing these with Skullcrushers for a bit in hope of some improvements and to give my elbows some well needed rest. Seemed ok with the movement although i noticed my left arm was close to giving out at the end of the 2nd/3rd set. Also felt them a wee bit on my shoulders.

40kgx8
50kgx8
60kgx7

Tricep Dips

BW+5kgx6
BW+7.5kgx6
BW+8.75kgx6

Face Pulls - Cable

15kgx8
20kgx8
25kgx8
25kgx8

Cable Bent Over Tricep Extension

First go at these, so trial & error with the weights.

10kgx8
20kgx6
25kgx4 - Too much, drop setted to 20kg, could only get 4 reps out on them there.


Great session this one. Motivation has been poor recently with a few lifts going nowhere. This session brought it right back up.

COME ON!!!!

Last of the for what seems ever put off sessions, i'm on full throttle now for the last push of the bulk.

Session 29 - Back/Traps

Deadlifts

100kgx6
110kgx6
120kgx6
125kgx6

These were great, not much else to say. Last rep was a right mission though

Wide Grip Chins

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

Same as last session, happy with them though, perhaps up next week.

Bent over Barbell Rows

50kgx8
60kgx8
70kgx8
75kgx8

Form still a bit iffy but still good.

Incline Shrugs

45kgx8
55kgx8
65kgx8

Inverted Rows

BWx8
BWx8

Cut the Shrugs/Rows short so i could get home and watch the football

Hi mate

Got any current stats?

Whats the plan now TT's machine has broke , cut for the summer the old fasioned way?

Nah i've not been home recently so no scales , gonna get a pair of scales and some measuring tape at the end of the week after my exams are finished though

Not 100% sure yet, i think i'm going to bulk until the end of Feb. If TT's machine is fixed by then, then fantastic, i'll head up there or have him come down to Pompey if others are interested. If it's not close to being repaired/replaced then i'll have to do my first cut the hard way

cutting is always hard mate

just start your cardio in the last 4 weeks of your bulk IMO

(ps i doubt the machine will be here in 4 weeks mate)

ORIGINAL: ToxicToffee

cutting is always hard mate

just start your cardio in the last 4 weeks of your bulk IMO

(ps i doubt the machine will be here in 4 weeks mate)

Thanks for the heads up TT.

Am i ideal then to start doing 1 or 2 sessions a week and just building up the number of sessions as the weeks progress?

yes

No more Pizzas soon

Sounds good

ORIGINAL: Cheshire Cat

No more Pizzas soon

Sounds good

Oh don't i know it

I've got some leftover CEE so i may try supplementing that depending on how strength goes as carbs go down, as well as look into various stacks.

I'll probably go for a personalised diet on this one so i can really nail it

Session 31 - Chest/Biceps

Flat DB Bench Press

30kgx6
32.5kgx5

Up from last week, was dead by the 5th rep so i'm happy enough.

Incline DB Bench Press

25kgx6
30kgx6

Chest Dips

BW+5kg x6
BW+10kgx6

No twinge again, looking good for this now.

Seated Cable Row - Close Grip

Didn't bother with these today.

Standing EZ Bar Curls

Switched for seated in an attempt to facilitate some gains;

25kgx8
30kgx6

= Dead arms

Alternate Seated Hammer Curls

12.5kgx6
12.5kgx6

Concentration Curls

17.5kgx4 = Waay too heavy
15kgx8 - Much better

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8


Felt this session could've been better, didn't help the entire gym was roasting like a sauna though, everyone there was sweating like it was mid summers day

Session 32 - Back/Traps

Deadlifts

100kgx6
110kgx6
120kgx6
125kgx5

Considering my knee had been giving me some hassle the last few days i was careful with these. 6th rep on the last set wasn't gonna happen as i started to fail midway through the rep and didn't want to risk it.

Wide Grip Chins

BWx6
BW+5.00kgx6
BW+7.50kg
BW+8.75x6

Up from last week, quick pause after the 3rd rep here.

Bent over Barbell Rows

60kgx8
65kgx8
70kgx8
75kgx8

Form better than last week.

Incline Shrugs

Someone was using the EZ bar for ages so i didn't bother waiting.

Inverted Rows

As above but with the smith machine.

Session 33 - Chest/Biceps

Flat DB Bench Press

30kgx6
32.5kgx6

Incline DB Bench Press

25kgx6
30kgx6

Chest Dips

BW+5kg x6
BW+10kgx6

Seated Cable Row - Close Grip

Some git came into an empty gym and chose this piece of equipment over everything else, didn't bother waiting.

Standing EZ Bar Curls

25kgx8
27.5kgx8
27.5kgx8

Concentration Curls

15kgx6
15kgx6
15kgx6

Dunno why the bicep work is down from last week, maybe it's due to only 1 day off between back and today, who knows.

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8

Determined to do a full week of training this week, it will be done!!

Session 34 - Legs

Squats - ATG

60kgx6
80kgx6
82.5kgx6
85kgx6

Leg Press

120kgx8
140kgx8
150kgx8
180kgx8

Last set was a killer

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
90kgx6

Calf Raises

66kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.

Same as above but using 73kg for the last 3 sets.

Session 35 - Shoulders/Triceps


Seated Dumbell Shoulder Press

17.5kgx8
20kgx6
25kgx6
25kgx6

Good reps these, last one on last set took ages to lift, but it went in the end

Lateral Raises

Went for both shoulders at once this week, was a little short on time

5kgx8
7.5kgx8
10kgx8
10kgx8

Close Grip Bench Press

45kgx8
55kgx8
65kgx8

Tricep Dips

BW+5kgx6
BW+7.5kgx6
BW+8.75kgx6

Think i burnt out a bit on the CGBP'ing, i was absolutely fried halfway through the second set.

Face Pulls - Cable

17.5kgx8
22.5kgx8
25kgx8
25kgx8



Done, dusted, off till sunday

Session 36 - Back/Traps

Deadlifts

Singles session today, seeing how far i could push myself

60x10
100x6
120x3
130x1 - PB
140x1 - PB
150x1 - PB
155x1 - Final PB, not entirely burnt out but probably on the brink of injury if i went further

Wide Grip Chins

BWx6
BW+5.00kgx6
BW+7.50kg
BW+8.75x6

Bent over Barbell Rows

60kgx8
70kgx8
75kgx6
80kgx6

Incline Shrugs

Packed gym. Missed these out and did some seated rows instead;

45kgx8
50kgx8
55kgx8

Inverted Rows

Nice strength gains your making matey. For the amount of time you have been training its very good in my opinion, just goes to show what can be achieved when everythings in place.

Think Im going to do some singles for deads tomorrow too, only ever done it once and failed at 180, my fault from going from 160 to 180 lol!

Whens this infamous cut beginning then?