AK's Journal

Infamous cut begins in roughly 2 weeks, oh how i cannot wait

Session 37 - Chest/Biceps

Flat DB Bench Press

32.5kgx6
32.5kgx6

Incline DB Bench Press

30kgx6
30kgx6

Chest Dips

BW+10kg x6
BW+11.25kgx6

Seated Cable Row - Close Grip

Seated EZ Bar Curls

25kgx8
27.5kgx8
27.5kgx8

Hammer Curls

12kgx6
12kgx6
12kgx6

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8

Legs are very doubtful tommorow, given the sudden onset of groin pain along with some dodgy knee's from yesterday i think it's best to play it safe this time.

Session 38 - Shoulders/Triceps

Seated Dumbell Shoulder Press

18kgx8
22.5kgx6
25kgx6
25kgx6

Lateral Raises

5kgx8
7.5kgx8
7.5kgx87.5kgx8

Close Grip Bench Press

45kgx8
55kgx8
65kgx8

Tricep Dips

BW+5kgx6
BW+7.5kgx6
BW+10kgx6

Face Pulls - Cable

17.5kgx8
22.5kgx8
25kgx8
25kgx8

Session 39 - Back/Traps

Deadlifts

100kgx6
120kgx6
125kgx6
130kgx6

Last set killed me

Wide Grip Chins

BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6

Good reps, last 2 were a bit iffy but still got the movement out.

Bent over Barbell Rows

60kgx8
70kgx8
75kgx6
80kgx6

Incline Shrugs

As per my luck, as soon as i'd finished my rows someone pinched the incline bench & the ez bar.

Inverted Rows

Session 40 - Chest/Biceps

Flat DB Bench Press

32.5kgx6
32.5kgx6

Incline DB Bench Press

30kgx6
30kgx6

Chest Dips

BW+10kg x6
BW+11.25kgx6

Seated Cable Row - Close Grip

Seated EZ Bar Curls

25kgx8
27.5kgx8
27.5kgx8

Hammer Curls

No time for these today.

External Cable Rotations

2.5kgx8
5kgx8
5kgx8
5kgx8

Increased the ROM to bring in shoulders a bit more.

Session 41 - Legs

Squats - ATG

60kgx6
80kgx6
85kgx6
90kgx6

Leg Press

130kgx8
150kgx8
160kgx8
170kgx8

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
95kgx6

Calf Raises

73kgx25 - 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 2 sets.

Session 42 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx8
22.5kgx6
25kgx6
25kgx6

Lack of 27.5kg DB's in my gym, don't feel ready for the 30's and doubt it'll happen since cutting begins in 6 days

Lateral Raises

5kgx8
7.5kgx8
7.5kgx8
7.5kgx8

Close Grip Bench Press

50kgx8
60kgx8
70kgx8

Tricep Dips

BW+5kgx6
BW+10kgx6
BW+11.25kgx6

Face Pulls - Cable

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

Hi mate, just thought I'd poke my head in and say hello. Nice progress, lifting very similar weights to myself, although a wee bit ahead of me. Watch out for my journal in a few weeks. Nothing like a bit of competition

Hey Northern

Yeah some of the lifts are going up nicely, although some have been quite stagnant.

Problem is i start cutting for 12-16 weeks on thursday, so the likelyhood of weight going up is unlikely

ORIGINAL: Ak_88

Hey Northern

Yeah some of the lifts are going up nicely, although some have been quite stagnant.

Problem is i start cutting for 12-16 weeks on thursday, so the likelyhood of weight going up is unlikely

Awesome! Now that is good news, because I'm getting ever closer to the end of my cut!!

The cut is getting ever so closer LOL

You going to do morning cardio?

Good to see the weights are still going well, nice steady progression

ORIGINAL: Cheshire Cat

The cut is getting ever so closer LOL

You going to do morning cardio?

Good to see the weights are still going well, nice steady progression

Yeah as best i can. Lecture schedule has been hectic the last two weeks, been oversleeping and undereating which sucks. I'm determined to do some this week, the cut is due to start Thursday, although i may have to delay it. I have non-stop lectures & labs from 9am-2pm, no chance ill get enough food in there

Alas the diet from Les has been completed and everything is ready to go, just need to buy the food now

Session 43 - Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx6

Worked in with a couple of guys and got a pretty good push out of them, suprised to be repping what i thought was gonna be my 1RM a few weeks ago

Wide Grip Chins

BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6

Bent over Barbell Rows

60kgx8
70kgx8
80kgx6
85kgx6

Incline Shrugs

45kgx8
65kgx8
70kgx8

Session 44 - Chest/Biceps

Flat DB Bench Press

32.5kgx6
32.5kgx6

Incline DB Bench Press

30kgx6
30kgx6

Chest Dips

BW+10kg x6
BW+11.25kgx6

Seated Cable Row - Close Grip

Seated EZ Bar Curls

25kgx8
30kgx8
30kgx8

Hammer Curls

12kgx6
12kgx6
12kgx6

External Cable Rotations

2.5kgx8
5kgx8
5kgx8
5kgx8

Session 45 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx8
22.5kgx6
25kgx6
25kgx6

Lateral Raises

5kgx8
7.5kgx8
7.5kgx8
7.5kgx8

Close Grip Bench Press

50kgx8
60kgx8
70kgx8

Tricep Dips

BW+5kgx6
BW+10kgx6
BW+11.25kgx6

Face Pulls - Cable

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

Session 46 - Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx5

Last rep just wasn't gonna happen, not fussed though.

Wide Grip Chins

BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6

Bent over Barbell Rows

60kgx8
70kgx8
80kgx6
85kgx6

Incline Shrugs

45kgx8
65kgx8
75kgx8
85kgx8

some really good progress there mate good lifting. how much mass do you think youve put on this bulk then?

Cheers kendo

Well i started training seriously pretty much a year ago today if memory serves me correctly, weighed in at around 155-160lbs i think.

365 days later and i'm weighing in at 207lbs as of this morning, so up to 52lbs really, which i'm very happy with.

Not sure how much i'll go down to when i cut, probably down to around 175/180 or so, hopefully i've gained at least 14lbs of lean mass in the last 12 monthes.

We'll have to wait and see though

thats even more impressive then mate, really well done. Whole new wardrobe of clothes then?

ORIGINAL: kendod666

thats even more impressive then mate, really well done. Whole new wardrobe of clothes then?

Yeah pretty much, the first 6 monthes were a nightmare. Jeans were in and out within 2 monthes

Tshirts and stuff weren't too bad, seemed to stretch to accomodate