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AK's Journal

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Author	Message

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 12 June 2007 20:05

Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
25kgx10

Chest Dips

BWx10
BWx9
BWx8

Seated EZ Bar Curls

Different bars, all of which seemed to hurt my wrists, back to DB's for the summer its seems.

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

Morning cardio done, far more interesting now as i have a ps2 to play while i'm on the treadmill

Journal

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Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 13 June 2007 14:58 Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 80kgx10 120kgx10 150kgx10 150kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 95kgx8 Calf Raises 80kgx20 90kgx20 130kgx20 140kgx20 Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 15 June 2007 18:04 Shoulders/Triceps Seated Dumbell Shoulder Press 22.5kgx8 25kgx8 25kgx8 25kgx8 Lateral Raises 10kgx12 12kgx12 12kgx10 12kgx9 Close Grip Bench Press 50kgx12 55kgx10 55kgx10 Tricep Dips BWx9 BWx9 BWx9 Face Pulls - Cable 24.5kgx10 28kgx10 31.5kgx10 Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 17 June 2007 16:06 Back/Traps Deadlifts 100kgx6 120kgx6 130kgx6 135kgx6 Bent over Barbell Rows 50kgx8 55kgx8 65kgx8 60kgx8 Wide Grip Chins BWx8 BWx7 BWx6 BWx6 DB Incline Shrugs 25kgx12 25kgx12 All deadlifts were strapless this week, my hands are ripped to pieces as a result Journal Youtube Channel

arnold84 Total Posts : 1819 Reward points : 3495 Joined: 17/12/2006	RE: AK's Bulking Route to Bigness - 18 June 2007 23:38 Hey nice journal and progress m8 . What weight do you hope to end up at? and will you be posting before and after pics? Arnold

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 19 June 2007 19:06 Hi Arnold, i will be posting up before & after pictures. I think i've still got 6-8 lbs left to drop, and progress has really slowed since ive been home so i've had to shake a few things up, so hopefully around 175lbs or so. Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 19 June 2007 19:08 Chest/Bi's Reversed the order of chest exercises, my oh my did i feel it Flat DB Bench Press 22.5kgx10 22.5kgx9 22.5kgx9 Incline DB Bench Press 20kgx10 22.5kgx10 22.5kgx10 Chest Dips BWx8 BWx8+2.5kg BWx8+5kg Alternate Seated Hammer Curls 10kgx10 10kgx10 10kgx10 Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 20 June 2007 17:08 Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 130kgx10 150kgx10 150kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 130kgx20 150kgx20 130kgx20 130kgx20 Journal Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 22 June 2007 16:59

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
22.5kgx10
22.5kgx10
22.5kgx10

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx12
55kgx10
55kgx10

Tricep Dips

BWx9
BW+2.5kgx8
BW+2.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Some of the lifts down a bit this week, haven't been feeling too great this week

Journal

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Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 24 June 2007 17:14

Back/Traps

Deadlifts

100kgx6
130kgx6
135kgx6
130kgx5

Bent over Barbell Rows

50kgx8
55kgx8
55kgx8
55kgx8

Wide Grip Chins

BWx8
BWx8
BWx7
BWx5

Shrugs

90kgx8
90kgx8

Chins before Rows today, felt better. Although i spent most of yesterday (as in 6-8 hours) playing guitar, i think that fried my wrists a treat and i certainly felt it when my grip was giving out on the second set of chins

Journal

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Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 26 June 2007 16:58

Chest/Bi's

Same as last week - Dips > Incline > Flat Bench

Flat DB Bench Press

22.kgx10
22.5kgx10
22.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BWx8
BW+2.5x8
BW+5x8

Seated EZ Bar Curls

Left out bicep work today, still felt a bit sore from back work on sunday. Did some rotor cuff/extra chest work instead.

Journal

Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 27 June 2007 11:53 Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 130kgx10 140kgx10 140kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 130kgx20 150kgx20 130kgx20 130kgx20 Leg press down a bit, did SLDL's before them this week. Journal Youtube Channel

Backrow Total Posts : 40 Reward points : 2756 Joined: 12/09/2006	RE: AK's Bulking Route to Bigness - 28 June 2007 16:29 Great work matey, making good progress. Hopefully in the coming weeks I'll get my arse into gear and start my own journal, spent the last couple of weeks trying to put together an achievable diet and descent routine I'll be checking back to see how your getting on over the summer months!

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 29 June 2007 17:28

Cheers BR, hopefully be done in a few weeks, just need to be more strict on food intake really

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx10
25kgx10

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx12
50kgx10
50kgx10

Tricep Dips

BWx9
BW+2.5kgx9
BW+5kgx9

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Dips before CGBP today, reason one went up and one went down

Journal

Youtube Channel

mishima Total Posts : 2127 Reward points : 5306 Joined: 07/01/2005	RE: AK's Bulking Route to Bigness - 01 July 2007 14:08 Good progress on the deadlift mate. I see you ditched standing bb press tough, why is that?

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 01 July 2007 14:12

ORIGINAL: mishima

Good progress on the deadlift mate. I see you ditched standing bb press tough, why is that?

Thanks Mish

Standing BB press i had to ditch because i found where i was going heavier, i was getting some pains/discomfort in my neck and back. Probably form issues, although i tried a number of things and couldn't sort it.

Shame, but i've found i 'feel' seated DB pressing a bit better.

Journal

Youtube Channel

mishima Total Posts : 2127 Reward points : 5306 Joined: 07/01/2005	RE: AK's Bulking Route to Bigness - 01 July 2007 14:19 Have you tried to give more energy into the squat by cutting off the leg press and sldl, or do you want to keep at it for personal reasons?

youngmuscle86 Total Posts : 320 Reward points : 4480 Joined: 19/03/2006	RE: AK's Bulking Route to Bigness - 01 July 2007 14:20 doing well mate, not spoke 2 u online 4while so hope ur all good! am guessing u can`t be to far away from some decent abs now?! Lee

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 01 July 2007 16:27

ORIGINAL: mishima

Have you tried to give more energy into the squat by cutting off the leg press and sldl, or do you want to keep at it for personal reasons?

I found that when i was doing Squats and SLDL's that i wasn't getting much in the way of growth (then again i was working at 6 reps normally), so i added in leg press and increased to 8 reps for squats, 10 for leg press and its helped growth a bit.

However my next routine i'll be doing legs twice a week to bring them up a bit - front squats/deadlifts on one day and back squats/SLDL's another.

Should hopefully spur my wheels into action.

ORIGINAL: youngmuscle86

doing well mate, not spoke 2 u online 4while so hope ur all good! am guessing u can`t be to far away from some decent abs now?!

Lee

Getting there slowly

Journal

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Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 01 July 2007 16:29

Back/Traps

Deadlifts

100kgx6
130kgx5
120kgx7
120kgx6

Not sure what happened here. Felt like CNS failure after the first set

. Time to drop the poundage and go back to 10 reps.

Bent over Barbell Rows

50kgx8
55kgx8
55kgx8
50kgx8

Wide Grip Chins

BWx9
BWx7
BWx7
BWx6

Shrugs

90kgx8
90kgx8

Still struggling with the chins, not sure what to do about those

Journal

Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 03 July 2007 19:20

Chest/Bi's

Dips > Flat > Incline this week. Shoulders didn't feel as pounded by the last exercise.

Flat DB Bench Press

22.kgx10
25kgx10
25kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+1.25kgx8
BW+3.75kgx8
BW+6.25kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

No other bi exercises today, still a bit sore from back work on sunday.

Journal

Youtube Channel

Firearm Total Posts : 4529 Reward points : 1622 Joined: 17/01/2007 Location: Stoke	RE: AK's Bulking Route to Bigness - 04 July 2007 13:41 Looking forward to seeing the results mate, keep it up. Fresh mate. Incredible Bulk Dildo well hidden!

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire	RE: AK's Bulking Route to Bigness - 05 July 2007 13:53 Got good lifts there mate, specially as DB's are tougher than BB. What made you chose DB btw? Think i may so buy some soon, right seems to be stronger and bigger than my left What you weighing at the moment?

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 05 July 2007 13:56

Cheers gents

DB's over BB has been going on for a while. I found with BB benching my front delts were dead before my chest. However next month when im bulking again all change and ill switch back to BB flat for a bit.

Weight is about 178 or so at the moment, only 11 lbs heavier than when i started. Although i'm carrying less fat and more mass than when i started (i hope

)

Journal

Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 05 July 2007 19:05 Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 120kgx10 140kgx10 140kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 80kgx20 80kgx20 80kgx20 80kgx20 Slowed the reps right down on calf raises today, major burn Journal Youtube Channel

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire	RE: AK's Bulking Route to Bigness - 05 July 2007 20:50 You still cutting? Did you take a week off, i recall you were lighter than me a while back (Few weeks)? Im still cutting also, but struggling for motivation tbh!

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 06 July 2007 00:13 Not had any time off properly since easter Rich, although since i came back from uni my progress has slowed way down Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 06 July 2007 16:23 Shoulders/Triceps Seated Dumbell Shoulder Press 22.5kgx10 25kgx10 25kgx10 25kgx10 Lateral Raises 10kgx12 12.5kgx12 10kgx12 10kgx12 Close Grip Bench Press 50kgx12 50kgx10 50kgx10 Tricep Dips BWx9 BW+2.5kgx9 BW+5kgx9 Face Pulls - Cable 24.5kgx10 28kgx10 31.5kgx10 Pretty much the same as last week Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 08 July 2007 16:23 Back/Traps Deadlifts 100kgx8 100kgx8 100kgx8 Legs were still sore from thursday after a few dodgy nights sleep so left the last set out. Bent over Barbell Rows 50kgx8 55kgx8 60kgx8 50kgx8 Wide Grip Chins BWx8 BWx7 BWx7 BWx6 Incline DB Shrugs 20kgx12 20kgx12 25kgx12 Journal Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 10 July 2007 18:39

Chest/Bi's

Dips > Flat > Incline

Flat DB Bench Press

22.kgx10
22.5kgx10
22.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+2.50kgx8
BW+5kgx8
BW+7.5kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

Dips were v.good this week, should be able to add more weight next week.

Journal

Youtube Channel

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire	RE: AK's Bulking Route to Bigness - 10 July 2007 21:03 Whats your diet at the mo then mate, low carbing? Rotating carbs? Standard deficit+Higher protein?

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 11 July 2007 17:47 Diets gone a little off the rails recently, although 2/3 days of carbs with 3-4 meals, then a few with just 2 meals. Trying to keep them low to burn the last bit of fat Journal Youtube Channel

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 12 July 2007 14:54 Legs Back Squats 60kgx10 70kgx8 80kgx8 90kgx8 Leg Press 90kgx10 130kgx10 140kgx10 140kgx10 Stiff Legged Deadlift 60kgx8 70kgx8 80kgx8 90kgx8 Calf Raises 80kgx20 100kgx20 110kgx20 110kgx20 Great session today, absolutely knackered now Journal Youtube Channel

YumPies Total Posts : 10229 Reward points : 5903 Joined: 23/06/2004 Location: Yorkshire	RE: AK's Bulking Route to Bigness - 13 July 2007 01:38 Any sign of abs yet? I noticed you said about chins, i find them very difficult myself! Keep it up, few more weeks to go - Get the strictness back and keep up that cardio!! Last sprint now!

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 13 July 2007 16:43 Cheers again Rich. Abs are almost visible, can see them if i pull the skin tight or tense really really hard I think its more down to a lack of ab muscle as opposed to my bf% not being low enough yet - i didn't train them much directly. Journal Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 13 July 2007 16:44

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
27.5kgx8
27.5kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx8
50kgx8
50kgx8

Tricep Dips

BWx8
BW+2.5kgx8
BW+5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Benching wasn't great, but dips were very good again.

Journal

Youtube Channel

mick_the_brick Total Posts : 21156 Reward points : 4589 Joined: 29/09/2006 Location: North East - UK	RE: AK's Bulking Route to Bigness - 13 July 2007 16:47 Haven't been in... in a while... how are things mate?? Still making good progress I see Reflex Nutrition Ltd - "Tomorrow's Nutrition Today" www.reflex-nutrition.com

Ak_88 Total Posts : 19330 Reward points : 5842 Joined: 06/11/2005 Location: Chelmsford, Essex	RE: AK's Bulking Route to Bigness - 15 July 2007 17:05 Hola Mick. Things aren't bad, but aren't great. Since i've been home my weight loss has slowed almost to a halt, but then again so has my activity levels outside of weights/cardio, alas. About 2 weeks left of the cut then onto the bulk Journal Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 15 July 2007 17:06

Back/Traps

Deadlifts

100kgx8
105kgx8
107.5kgx8
107.5kgx8

Bent over Barbell Rows

50kgx8
50kgx8
50kgx8
50kgx8

Nice form, slow reps. Last two sets were Pendlay rows.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx8

DB Shrugs

25kgx12
25kgx12

Fairly good session - chins were fantastic, hopefully i can maintain that over the forthcoming weeks.

Journal

Youtube Channel

Ak_88

Total Posts : 19330
Reward points : 5842
Joined: 06/11/2005
Location: Chelmsford, Essex

RE: AK's Bulking Route to Bigness - 17 July 2007 16:25

Chest/Bi's

Dips > Flat > Incline

Barbell Bench Press

50kgx10
60kgx8
65kgx8

Suprised how hard this was following dips, switched to BB as there wasnt a bench free at this point.

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BW+2.50kgx8
BW+5kgx8
BW+7.5kgx8

Alternate Seated Hammer curls

10kgx10
12.5kgx10
12.5kgx10

Bit of rotor cuff work and cable crossovers done today too, nothing important to note other than that.

Journal

Youtube Channel

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