AK's Journal

40 minutes morning cardio this morning, BPM at 115-125.

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Back/Traps

Deadlifts

100kgx8
120kgx6
130kgx6
140kgx6

Bent over Barbell Rows

60kgx8
60kgx8
60kgx8
50kgx8

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

DB Incline Shrugs

22.5kgx10

40 mins cardio PWO - BPM between 115-125.

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Youtube Channel

Hey man, lifts are looking good ther! Any recent pics?

"If your going through hell... Keep going!"

ORIGINAL: PTMusclePower

Hey man, lifts are looking good ther! Any recent pics?

Cheers mate

No pics just yet, saving that until i'm done cutting

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
21/05/07 - 184 lbs
28/05/07 - 183 lbs

Weight loss this week: 1 lb

Total weight loss: 22 lbs

Thought i'd have lost more this week, diet has been good as has cardio, guess thats part and parcel this late into the cut

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ORIGINAL: Ak_88


Flat DB Bench Press

22.5kgx10
25kgx10
27.5kgx10

ORIGINAL: Ak_88

Bent over Barbell Rows

60kgx8
60kgx8
60kgx8
50kgx8

Backs quite a bit stronger then i especially like this:

Deadlifts 140kgx6

"If your going through hell... Keep going!"

Yeah i know, bit odd

I'm pretty sure my back is my genetic strong point and chest a weaker one. Since starting 'properly' training in March 06 i was benching the 17.5kg DB's for 8-10 reps, whereas i started Deadlifting at 30/40kg.

The difference in progression doesn't need explaining

Things will be changed around after this cut though and hopefully that'll speed things along when i'm full of carbs again, feeling more than .

Deadlifts have long since been my favourite exercise, even more so with some of the looks i get in the uni gym doing them

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Deadlifts have long since been my favourite exercise, even more so with some of the looks i get in the uni gym doing them

Same here , altho its an exercise i've had to learn to love
I always remember what one the 'fitness instructors' said to me at the gym: "Wow thats one heck of weight ur rowing!".... I took one deep breath, gave a slight sigh and hammered out my next set...

"If your going through hell... Keep going!"

good progress on the cut mate. whats you diet like? are you taking any supplements?

ORIGINAL: PTMusclePower

Deadlifts have long since been my favourite exercise, even more so with some of the looks i get in the uni gym doing them

Same here , altho its an exercise i've had to learn to love
I always remember what one the 'fitness instructors' said to me at the gym: "Wow thats one heck of weight ur rowing!".... I took one deep breath, gave a slight sigh and hammered out my next set...

Oh god

ORIGINAL: The_Mr_T

good progress on the cut mate. whats you diet like? are you taking any supplements?

Thanks T

I'm carb cycling on my diet, from mon-sun it goes;

Low, High, Low, Med, Low, Med, Low.

Have been taking CEE since i started to help strength, and 12 weeks in i'm starting to supplement Sidi Cordifolia (natural ephedrine) and caffeine pre-workout, perhaps during the day too, although i'm unsure of that yet.

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Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
25kgx10
25kgx10

Chest Dips

BWx10
BWx10
BWx9

Seated EZ Bar Curls

25kgx12
25kgx11
25kgx12

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

40 minutes cardio done this morning though, 115-125 BPM.

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ORIGINAL: Ak_88

ORIGINAL: PTMusclePower

Hey man, lifts are looking good ther! Any recent pics?

Cheers mate

No pics just yet, saving that until i'm done cutting

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
21/05/07 - 184 lbs
28/05/07 - 183 lbs

Weight loss this week: 1 lb

Total weight loss: 22 lbs

Thought i'd have lost more this week, diet has been good as has cardio, guess thats part and parcel this late into the cut

Another one down mate...

Well done...

Keep up the good work...

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Cheers Mick. How's your cut going so far?

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ORIGINAL: Ak_88

Cheers Mick. How's your cut going so far?

No worries mate...

It's going good - happy so far TBH

Started @ 15st 9lbs

Currently @ 14st 6lbs...

Another stone to go I think...

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Nice one.

Still unsure of how low i'm going on this cut. Want as lean a base as possible to cleanly bulk from, but don't want to lose too much size.

We'll see though

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ORIGINAL: Ak_88

Nice one.

Still unsure of how low i'm going on this cut. Want as lean a base as possible to cleanly bulk from, but don't want to lose too much size.

We'll see though

Strange as it is people are commenting on

how bigger I'm looking

Or well not to complain...

I have the same plan TBH...

Put on some good size this year but with too

much BF

Going to do a 'more sensible' approach come Sept.

Good luck with it mate...

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Legs

Squats

60kgx8
70kgx8
80kgx8
90kgx8

Last set was sh*t, spotter had to do loads

Leg Press


Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

94kgx25x25 unweighted reps
94kgx25x25 unweighted reps
94kgx25x25 unweighted reps

Not the greatest session in the world. Yet another poor nights sleep seems to have reared it's ugly head on my training.

Took 300mg Sidi cordifolia prior to training too, didn't feel anything more than maybe a bit of extra sweating.

Time to stack it with some caffeine and aspirin

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ORIGINAL: Ak_88

Legs

Squats

60kgx8
70kgx8
80kgx8
90kgx8

Last set was sh*t, spotter had to do loads

Leg Press


Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

94kgx25x25 unweighted reps
94kgx25x25 unweighted reps
94kgx25x25 unweighted reps

Not the greatest session in the world. Yet another poor nights sleep seems to have reared it's ugly head on my training.

Took 300mg Sidi cordifolia prior to training too, didn't feel anything more than maybe a bit of extra sweating.

Time to stack it with some caffeine and aspirin

How long before did you take it mate??

1 hr is normally best IMO

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

About 40 minutes mick, 20-30 mins after i'd eaten.

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ORIGINAL: Ak_88

About 40 minutes mick, 20-30 mins after i'd eaten.

Should be about right then mate

Strange

Have you tried eph??

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Not yet Mick. Although Sida Cordifolia contains 10% natural eph alkaloids, which by my calculation makes it a 30mg dose (not a small dose either iirc?).

Will see how i react when i stack it though.

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ORIGINAL: Ak_88

Not yet Mick. Although Sida Cordifolia contains 10% natural eph alkaloids, which by my calculation makes it a 30mg dose (not a small dose either iirc?).

Will see how i react when i stack it though.

Yep..

You're right mate...

Stacking should do the trick...

it does for me BTW

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Think i'm gonna ease into it, try with 100mg caffeine, then 200mg caffeine, then the aspirin.

Else i'll be like this

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ORIGINAL: Ak_88

Think i'm gonna ease into it, try with 100mg caffeine, then 200mg caffeine, then the aspirin.

Else i'll be like this

I am

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

40 minutes cardio this morning, couldn't measure heart rate because i was stuck with the sh*t treadmill.

Kept it low intensity though.

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Back/Traps

Deadlifts

100kgx8
100kgx8
100kgx8
100kgx8

Had a heavy hangover yesterday, eating was good but rest wasn't, didn't feel like going heavy

Bent over Barbell Rows

50kgx8
55kgx8
60kgx8
55kgx8

Weight down a bit but much better form.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

DB Incline Shrugs

22.5kgx12
25kgx12

PWO Cardio as usual.

Weigh in tommorow i'm not expecting more than 1lb really (hopefully that ). Finished exams this week so went out on friday night and had a fair bit to drink, food intake was alright but we'll see what happens tommorow morning.

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Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
21/05/07 - 184 lbs
28/05/07 - 183 lbs
04/06/07 - 180 lbs

Weight loss this week: 3 lb

Total weight loss: 25 lbs

Well i didn't see this one coming

Could be down to a few things, diet has been good as always. Came off CEE on Wednesday so i wouldn't get a massive hangover on saturday morning, so maybe i've dropped some water there, or maybe it was that Ephedrine last week

Going home this week, so morning cardio will be attempted to be done everyday bar legs day.

Time to really crank this cut up

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ORIGINAL: Ak_88
Time to really crank this cut up

Age - 19
Weight - 184 lbs
Height - 6"1
Cutting

Im 19, 6ft 1(Maybe 2 now actually) and 181lbs ish also. I'm also cutting

Whats your goal weight? I'm planning to become a skinny twig, around 160lbs or 165 and then bulking to something like 190 or 200lbs.

Your doing a good job mate, keep it up!

Hi Rich

I'm not sure about a target weight tbh, i'm just going by the mirror currently. At an estimate i'd say up to 6-8 lbs, particularly around my abdomen/lower back and then a bit from my arse would be nice too.

I'd love to get shredded although the amount of size i'd lose both in and out of clothes isn't for me.

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Lol fair point, i'll resemble a rake if i cut to say 165lbs. Although the extended bulk will be nice mmMmmm

You got abs yet? I think oncei've got them ill end my cut, then increase calories over the week.

I wish

I can see the V lines coming through if i tense and the lighting's right. And i think i saw my abs in the gym yesterday after i'd some some weighted sit ups. Although i think it was just pump.

We shall see though

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ORIGINAL: Ak_88

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
21/05/07 - 184 lbs
28/05/07 - 183 lbs
04/06/07 - 180 lbs

Weight loss this week: 3 lb

Total weight loss: 25 lbs

Well i didn't see this one coming

Could be down to a few things, diet has been good as always. Came off CEE on Wednesday so i wouldn't get a massive hangover on saturday morning, so maybe i've dropped some water there, or maybe it was that Ephedrine last week

Going home this week, so morning cardio will be attempted to be done everyday bar legs day.

Time to really crank this cut up

Good stuff mate...

Still coming off nicely I see

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Is indeed Mick

Must've been all that bootyshaking i did on friday night

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ORIGINAL: Ak_88

Is indeed Mick

Must've been all that bootyshaking i did on friday night

If you say so mate

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Come on Mick you know i've got the moves

Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
25kgx10

27's went walkabout today

Incline DB Bench Press

25kgx8
25kgx8
25kgx8

So had the 22's it seems

Chest Dips

BWx10
BWx8
BWx8

Seated EZ Bar Curls

Bicep brigade meant i had to do conc. curls today;

10kgx12
15kgx10
12kgx12

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

40 minutes cardio done this morning though, 115-125 BPM.

Journal

Youtube Channel

Nice work mate, you seem to stick to the routine well.

Hows uni? Do you break up for summer soon?

Cheers CC

Yeah i finished my exams on friday, so i've got 4 monthes of doing nothing on my agenda

For all the marks i've got back so far i've passed everything, big plus to not have to worry about that over the summer.

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Legs

Front Squats

Had a bash at these today, quite strange compared to back squats. The bar kept slipping from my shoulders too

40kgx8
40kgx8

Back Squats

60kgx10
70kgx9

But it seems they did something as i couldn't handle much more weight

Leg Press


Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

90kgx25x25 unweighted reps
90kgx25x25 unweighted reps

Used sida and caffeine today, felt a bit more alert and sweated a fair bit, need to grab some aspirin now.

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Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx10
25kgx10

Awesome nights sleep + air con'd gym = good lifts

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

50kgx12
50kgx10
55kgx10

Tricep Dips

BWx8
BWx
BWx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Face pulls up a fair bit from last time, different machine.

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Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
130kgx6

Bent over Barbell Rows

50kgx8
55kgx8
60kgx8
60kgx8

Wide Grip Chins

BWx8
BWx7
BWx6
BWx6

Different bars to the previous ones, gonna take some getting used to

DB Incline Shrugs

22.kgx12
25kgx12

Journal

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No weigh in this week, tried weighing myself in one room, got 172 lbs which was a major

Weighed myself in another room, 181.2 lbs.

Gonna leave it a week and see what happens

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