AK's Journal

Session 46 - Chest/Biceps

Flat DB Bench Press

30kgx6
32.5kgx6

Went for super slow reps to concentrate on the form after watching the benching video, corr blimey they were hard

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
30kgx4

Burnt out here, not sure why

Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8

Did some cable crossovers as well too just to smash the fanny out of chest, few drops sets and i was on my way home

Session 47 - Legs

Squats

80kgx6
90kgx6
100kgx6
110kgx6

Back to Parallel's now and it looks like it's done some good

Leg Press

120kgx8
140kgx8
160kgx8
180kgx8

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
90kgx6

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.

Everyone is going swimmingly now with training, cut begins friday. Cardio will be done where lectures allow, training will be based around more carb-orientated meals where possible.

Bring on the fatloss

Right and so it begins, morning weigh in was 205 lbs with (according to the scales) 22.1% bodyfat. I know it's not the most accurate measure in the world but it's a ballpark figure.

I aim to be cutting for 12-16 weeks, morning cardio where lectures allow. Diet has been prepared by Big Les and will be followed as strictly as possible.

[Evil Laugh] Mwahahaha [/EvilLaugh]



Nice leg workout matey

Everything going well at uni?

Yeah uni's going well so far mate

Need to plan in advance what i'm going to do over easter training wise; week on holiday and a week at home - not really worth me paying for a month's membership at Fitness first back home just for a weeks use. Might have to bring out the York barbell set with about 25kg or so of plates, rep's going into the hundreds

Cardio won't be a problem though with a treadmill at home.

You cutting yet CC or you still easing into it?

Session 49 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx8
22.5kgx6
25kgx6
30kgx6

Chuffed with that last set, maybe it's a sign of things to come

Lateral Raises

5kgx8
7.5kgx8
10kgx8
10kgx8

Close Grip Bench Press

50kgx8
60kgx8
70kgx8

Tricep Dips

BW+6kgx6
BW+8kgx6
BW+8kgx6

Face Pulls - Cable

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

My cuts been and gone LOL- The plan was to see if cutting down some fat made my gyno looked worse, which it didn't. So full cut is due to start in march ready for the summer. Bit of a weird way to do things I know, but just didnt want to start cutting for the summer and then relise that my chest would look **** with my puffy nipples so until march Im sticking with some AM cardio, and have just upped the cals to bridge until then.

TBH- I didnt find any of the dieting or the cardio hard, was just my anxety which made me miss a few cardio sessions, but it went well and dont mind doing it again at all. You will be fine mate, just be prepared to shrink down when the carbs go lower.

Glad uni is going well mate.

Nice shoulder session there. I tried face pulls today with a rope, was very good, so Im using them from now on

<cough> It's march now buddy

lol I meant May

40 mins unfuelled cardio this morning done, heart rate was between 125-130.

Session 50 - Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx6

Last rep was an absolute mission but i got it

Wide Grip Chins

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

Bent over Barbell Rows

60kgx8
70kgx8
80kgx6
85kgx6

Incline Shrugs

Didn't get a chance to do these, EZ bar was in use and i didn't fancy waiting about for it.

Good session nonetheless

Session 51 - Chest/Biceps

Cable Crossovers

Went for some pre-exhausting today;

10kgx12
12kgx12
12kgx10

Flat DB Bench Press

30kgx6
30kgx6

Slow reps, good movement, tried keeping the maximum contraction as mentioned in the Milos benching video.

Incline DB Bench Press

30kgx6
30kgx6

Chest Dips

BW+10kg x6
BW+11.25kgx5

These were killer, again.

Seated EZ Bar Curls

25kgx8
30kgx8
30kgx7

Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

External Cable Rotations

2.5kgx8
2.5kgx8
2.5kgx8


Popped 10g of L-glutamine into my stomach and did 40 minutes cardio - BPM was around 125-135.

AM Cardio - Legs - Cardio tommorow

Session 52 - Legs

Squats

80kgx6
90kgx6
100kgx6
105kgx6

Leg Press

120kgx8
140kgx8
160kgx8
180kgx8

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
90kgx6

Calf Raises

73kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.

94kgx25 - as above twice more.


Did 40 minutes Cardio this morning too, average heart rate around 115-130, and 40 minutes after doing Legs, average heart rate around 120-130.

Feel better than normal after doing legs, must be active recovery

Best of luck with the cut mate.

Good consistent journal there, good read

Cheers Griff

Morning cardio done today, rocket fuel strength coffee just before, then 40 minutes with BPM between 120-130.

Weigh In - 7 days in

Original Weight - 205
Current weight (16/3/07) - 199.6 lbs
Loss this week - 5.4lbs
Total loss - 5.4lbs

Suprised i've dropped as much as this in one week but i suppose it's down to water/glycogen stores being flushed out more than anything.

Happy nonetheless

Feeling ok too so far, lifts haven't changed and i'm generally alert still.

Session 53 - Shoulders/Triceps

Tried out seated BB Military press and it didn't agree with me, won't be doing that again

Seated Dumbell Shoulder Press

25kgx6
25kgx6
30kgx5+1 assisted rep

Lateral Raises

5kgx8
7.5kgx8
10kgx8 - Drop set with 5kgx8
10kgx8 - Drop set with 5kgx8

Close Grip Bench Press

50kgx8
60kgx8
70kgx6

No spotter, didn't fancy getting flattened.

Tricep Dips

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

Face Pulls - Cable

22.5kgx8
25kgx8
27.5kgx8
27.5kgx8

Did 40 mins cardio this morning too, average heart rate between 115-130, no post-weights cardio today.

Oh dear, didn't get along with the barbell just goes to show its personal prefrence, at least you'v tried it out.

5lbs in a week, tut tut, I could sh!t and loose more then that. just messing mate, well done!!

As you say- probably mainly glycogen and water, bring on the days of feeling fat and small muscled.

How far apart do you have your hands on the closegrip? I personally have them a good foot apart because of my wrists, Iv seen a few styles in the gym I go to.

Probably about the same really, if you look at the bar here;



Then just a bit further apart than the bit in the middle of the bar. My wrists seem to be coping ok with these, better than my elbows did with skullcrushers.

I'll probably be aiming for 2-3lbs a week now, it may be a little above that due to 2x cardio sessions on weight days and then off days, although we'll see what happens.

Eitherway i'll monitor and adjust as required.

Session 54 - Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
140kgx5

Last rep wasn't going to happen safely, left it out.

Wide Grip Chins

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

Quite hard these, although i did Rows first this week so that may be it.

Bent over Barbell Rows

60kgx6
70kgx6
80kgx6
85kgx6

Dropped the rep range a bit and slowed the movement right up with a squeeze at the end of the movement.

Incline Shrugs

55kgx8
65kgx8
75kgx8
85kgx8

40 minutes cardio done PWO with BPM between 120 & 130.

Complete rest day tommorow too