AK's Journal

It's one more than last week?

Journal

Youtube Channel

Chest/Biceps

Flat BB Bench

107.5kgx4+1
100kgx5+1
90kgx6

Decline DB

37.5kgx8
35kgx7
32.5kgx8

Cable Crossovers

15kgx12
15kgx10
12.5kgx10 > 7.5kgx10


Smith Floor Press

70kgx8
60kgx8
50kgx8
45kgx10

Incline DB Curl

15kgx10
15kgx10
12.5kgx10

DB Preacher

15kgx8
12.5kgx8
10kgx10

Stretching to finish.

Good session today despite feeling quite rough, scratchy throat, dry mouth and generaly feeling of bunged-up-ness make for a duff weekends worth of sleep so my backs a bit delicate too.

Happy enough with the first set of benching - first 4 were laboured but very smooth. Last one i hit the sticky point and couldn't get through it quick enough so had to get a little assistance. Good spotter though.

Everything else was alright, intensity dropped off a tad towards but no biggy

Journal

Youtube Channel

Yeah, those supported DB rows are good, bit of ego denter but a good exercise.

My cold's cleared up quite quickly, but when your head's full, the second you lie down you can feel it sinking into your sinuses, lovely Still, pulled out a respectable session anyway.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yup - i'm pretty much back to normal now bar being a bit stuffy, nothing i can't handle

Glutes/Hamstrings/Calves

Sumo Deadlift

140kgx5 - Lovely, smooth
140kgx5 - As above
140kgx5 - First 2 pretty good, last 3 a bit ugly. Should've dropped the weight.

Deadlifts

130kgx5
130kgx5
130kgx5

Glute-Ham Raises

BWx15
BWx12
BWx12

Cable Pullthroughs

24.5kgx12
21kgx12

Seated Calf Raise/Donkey Calf Raise Superset

Back was niggling a touch so did nowt of note here.

Stretching & core work to finish.

Session started off top notch today, well pleased with the sumo's for the first two sets, although drifting form in the third left me niggling a tad in my back, so played it safe on the conventional deads. Conventionals felt light but rather that than risk blowing my back out again. Should be OK to crack on next week.

Feel like i've finally found my groove for the sumo's now though, can be a bugger to get it off the ground but once it's airborne theres no other way but up and locked out

Journal

Youtube Channel

I never given sumos a proper try, always feels awkward the second I try to do it. Suprised that the 1st 2 sets were really smooth yet you seemed to loose the groove midway on the 3rd.

Only 2 sets on the pull-thrus... you wuss Solid work tho

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LOL, my hips and hams were fried by that point so i copped out! I reckon i should've just dropped the last set by 5kg but given how smooth the 2nd set was i'm unsure. Either way no major issues with it.

They felt quite weird to start with too as it's a bit like doing an upside down squat having to drive your knees outwards and pushing your hips much further through the movement.

It's also great because it's about half a foot less for the bar to travel compared to conventionals LOL

Journal

Youtube Channel

Nice deadlifting session

Stonehenge
 
Where the banshees live and they do live well

Shoulders/Tri's

Barbell Push-Press

65kgx5 - Bit of a wobbly set and couldn't find my groove so left it there as the 6th came off the chest too badly to lock it.
60kgx6
60kgx6

Seated DB Press

22.5kgx10
22.5kgx10

DB Laterals/Cable Laterals Superset

10kgx10/7.5kgx8
10kgx10/7.5kgx8
10kgx10/5kgx8

Smith Helmet Press

60kgx8
50kgx10
45kgx10

Pushdown/Overhead Extension Superset

Different machine to last week so weights irrelevant here, 2 sets done.

Face Pull/Rear Fly

24.5kgx15/10kgx12
24.5kgx15/10kgx12

Stretching to finish.

Reasonable session today. During the first set of the PP's something clicked or crunched in my back, put it down to 'cracking' the vertebrae which i tend to get when i'm warming up but it was a bit worse than normal. Nowt much to worry about as it's happened before - kinda helpful as it makes me sit with proper shoulder posture

Other stuff was all pretty good, should be on the up next week.

Journal

Youtube Channel

So long as you haven't lost limb mobility

Good stuff tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Quads/Calves

Back Squat

105kgx15
100kgx15
95kgx15

FST-7 Leg Extensions

50kgx10x7

DB Lunges

22.5kgx16
22.5kgx16

Seated Calf Raise

60kgx10
70kgx10
70kgx10

Leg Press Calf Raise

160kgx10
160kgx10

Stretching & core work to finish.

Broken, i'm absolutely broken :D Squats were pretty good today, first set was solid, second a few too many backy reps, the third OK. But in the space of 10 days i somehow forgot how soul destroying these are

Also got some 'advice' from a PT telling me my stance was too wide and it'll give me joint problems in later life

Walking in from the car was fun too, quad cramps + ice = slooooow steps

Journal

Youtube Channel

Volume-icious workouts as always AK.

Im suprised he didnt tell you to stop squatting altogether.

Journal

LOL. I'm honestly quite receptive to people's critique and comments about form, hell i take loads from here. But when you're a 12 stone PT who's only squats ive seen are barely half way at best, and overhead him saying going too wide doesn't work your quads, well you learn to nod and carry on

Just wish my upper body could be punished as hard as my legs!

Journal

Youtube Channel

Makes my 1 max effort set of FS look a bit pathetic.... but I'd still choose my Leg day over yours

good stuff

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Was the PT 20 and by later life did he meant the grand old age of 25?

Stonehenge
 
Where the banshees live and they do live well

iaink


Was the PT 20 and by later life did he meant the grand old age of 25?

PMSL you aren't far off Iain! He's probably 18-20 and looked like he was getting wet being able to unload some spiel to me, i was tempted to rip his powerclean form to death but figured best not

dirtyvest


Makes my 1 max effort set of FS look a bit pathetic.... but I'd still choose my Leg day over yours

good stuff

It's ok, i'll let you off because 15 rep FS's would have me telling you where to go

Journal

Youtube Channel

You did the right thing and being the non-twat in that discussion.

I assume he didn't even bother to ask why you were using a somewhat wider than gym goer average in the squat? Or would that be expecting a modicum of proffessionalism.

Stonehenge
 
Where the banshees live and they do live well

Lol - from memory it went something like this;

PT - "Any reason you use a stance like that (> shoulder width, toes pointed out)

Me - "If i go any narrower than this my chest caves in, i lose the arch in my back and struggle to hit depth with good form"

PT - "Hmm you might need to work on your flexibility a bit then, you could give yourself some joint problems in later life squatting like that"

Me - "I've been working on it for a few months and whilst my forms improved, i still feel more comfortable in this stance. I put it down to being long limbed amongst other things"

PT - "In that case you might have some muscle imbalances then (proceeds to point to his soleus/gastrocs/glutes"

Me - "Ah ok, i'll think about playing around with it later"

Must've come straight out of his Premier (or whatever other bunk qualifications there are) training book, i'm surprised i wasn't told the bar was too low on my back too!

Journal

Youtube Channel

Well not the worst approach. At least it wasn't the 'rip into someone to impress people aroun him' technique.

Stonehenge
 
Where the banshees live and they do live well

Back

Chins

BWx12 - UP
BWx6.5 - Down
BWx5 - Down

Barbell Row

95kgx6
95kgx6
90kgx6
90kgx6

Cable Row

70kgx10
63kgx10
56kgx10

Underhand Pulldowns

80kgx10
75kgx9
70kgx8

Chest Supported DB Row

25kgx10
20kgx12

DB Shrug

40kgx12+3
35kgx12+3

Face pulls & stretching to finish.

Not bad, not great one today. Managed to squeeze one extra chin out on the first set but seemed to bomb out on the other two sets as a result . Laboured through the session after the BB rows, need to rethink this stuff though as it hasn't gone anywhere for a while now. May cut out all the fluff in the new year and just go Deads, Chins and a rowing exercise or 2 if my lower back will allow it.

Journal

Youtube Channel

Sooo Mr AK. Now that the year is drawing to a close, time to think about aims, goals, achievements...

What are yours for 2010?

Journal

Had 'em planned out for a while now mate!

#1 and the one that will dictate how close i get to the others is keep my back from ****ing up yet again. 2010 is going to be a year of no injury!

In keeping with that, i'm hoping for a 3/4/5 plate B/S/D in 2010. Achievable IMO if i can keep niggle free and crack on with some good progression. I'm looking at dieting down at some point next year and/or doing a 12 week block of power training for a change, probably something like 5/3/1 as that seems to be getting some good press as of late.

Journal

Youtube Channel

That is quite a big session, and by virtue of the fact that your 1st set is the heaviest the others then lighter do you still go near max on each set.... if so then I would definately look at simplifying and trimming it down somewhat.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

3/4/5 as an aim on lifting sure does have a nice ring to it

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

AK, re: db lunges. When you say 22.5kg x 16, is that 8per leg or 16 per leg?

Journal

No.13


AK, re: db lunges. When you say 22.5kg x 16, is that 8per leg or 16 per leg?

LOL, only 8 per leg thankfully! I know i'm a little sadomassachistic with my leg workouts, but fcuk me, 32 steps without rest would be a bit much even for me!

dirtyvest


That is quite a big session, and by virtue of the fact that your 1st set is the heaviest the others then lighter do you still go near max on each set.... if so then I would definately look at simplifying and trimming it down somewhat.

Yup, this happens with time to time, seemingly only with back workouts though! I'll go down to 2 rows, chins and DL's i think for the next one.

essex_chris


3/4/5 as an aim on lifting sure does have a nice ring to it

Doesn't it just! But it means the year after is 4/5/6 for more awesomeness

Journal

Youtube Channel

Chest/Biceps

Flat BB Bench

100kgx7
90kgx7
85kgx6

Decline DB

37.5kgx8
37.5kgx6
32.5kgx8

Cable Crossovers

15kgx12
12.5kgx12
10kgx15

Smith Floor Press

60kgx8
60kgx8
50kgx8

Seated Preacher Curl

25kgx12
25kgx9
25kgx8

Incline DB Curl

12.5kgx10
12.5kgx10
12.5kgx10

Stretching to finish.

Benching was absolute tosh today. Was expecting to finish work around 1ish but ended up being in until half 2 which completely threw my food intake off around training, so the above was done with the last meal ~2.5 hours beforehand, not good.

Factor in that there were no good spotters so i sacked off 107 this week and just went through what i could do alone. Decline work was good though, will be up to the 40's next week.

Floor pressing was OK, changed the form a bit to completely stop at the bottom and remove the tension to really work the concentric movement.

That'll do until saturday, merry christmas readers

Journal

Youtube Channel

At least you got in, I had to sack todays session completely. Never mind, extra rest is all good.

have a good one dude

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Glutes/Hamstrings/Calves

Sumo Deadlift

145kgx5
140kgx5
135kgx5

Deadlifts

135kgx5
135kgx5

Glute-Ham Raises

BWx15
BWx12
BWx12

Cable Pullthroughs

28kgx12
24.5kgx12

Seated Calf Raise

50kgx15
50kgx12
40kgx15

Leg Press Calf Raise

120kgx15
120kgx15

Core work and stretching to finish.

Pretty good session today - now into unknown/PB territory with the sumo's so hopefully be able to continue adding 2.5-5kg per session for a bit longer. Couldn't quite find the smooth groove i had last week as my hips felt a tad tight but generally OK. Back was starting to niggle a bit on the conventionals so will keep an eye on that when i do them on Back day on Wednesday.

Journal

Youtube Channel

Shoulders/Tri's

Barbell Push-Press

67.5kgx6
60kgx6
60kgx6

Seated DB Press

25kgx9
25kgx7

DB Laterals/Cable Laterals Superset

10kgx12/5kgx10
9kgx10/5kgx8
9kgx10/2.5kgx12

Smith Helmet Press

62.kgx7
55kgx8
50kgx8

Dips

BWx10
BWx8
BWx6

Cable Overhead Extensions

28kgx12
28kgx12

Face Pull/Rear Fly

28kgx12/10kgx12
28kgx12/10kgx12

Stretching to finish.

Good one today - Push pressing was nice and strong today so 70 for next week to come. Everything else all good

Journal

Youtube Channel

Nice lifting pal. What is a helmet press though??

JOURNAL
 
"I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds

Cheers CK!

Helmet press i use to help with the lockout of my OHP work - set yourself up in a smith/rack sat down then perform a normal overhead press, but only bringing the bar down as far as your head then press it back upwards.

I sit slightly further forward in the smith than i would if i was doing a full OHP so the bar just touches the top of my head so i don't have to move my head forward on the bar's decent for each rep.

Have a read - http://www.tmuscle.com/...k_partial_overhead_press

Journal

Youtube Channel

LOL you do realise you will get asked what a helmet press is on every page from here on don't you

Good sessions, and one on Boxing Day - proper dedicated eh!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Ah right cool, interesting stuff, I've actually seen guys doing that before but had no idea what it was called!

JOURNAL
 
"I went on to lift 128 kg for 1 rep with extremely poor form but I was lucky enough to survive" - Rob Reynolds

dirtyvest


LOL you do realise you will get asked what a helmet press is on every page from here on don't you

Good sessions, and one on Boxing Day - proper dedicated eh!

LOL, it's just a burden i choose to bear in doing a manner of niche exercises

Boxing day was an easy one, plenty fuelled up from the previous days food, new years though won't be happening

Quads/Calves

Back Squat

110kgx10
110kgx10
100kgx15

Seated Calf Raise

55kgx15
65kgx12
55kgx12

FST-7 Leg Extensions

55kgx10x7

DB Lunges

22.5kgx16
22.5kgx16

Leg Press Calf Raise

130kgx50 - Rest pauses as necessary

Core work and stretching to finish.

Pretty good session today. Couldn't get myself into the mindset for 15 rep squats to start with today so stuck with 10's that felt nice and smooth, no back issues, then did a 15'er to finish Few backy reps but no major problems.

Trying something new with the calf training too, instead of doing them all last and risking just going through the motions i'll be doing them as the second exercise after squats and sumo deads and then at the end, alternating exercises as i can be bothered too, hopefully spark a little growth

Debating training back tommorow, will see how everything feels tommorow - lower back especially. If i'm not up to it then i'll just have 2 days off instead

Journal

Youtube Channel

I dread to think what's going to happen when I get back to BB squatting

Journal

How comes you've stopped now?

10-15's are the way forward though....

Onto today's training;

Back

Deadlifts

140kgx5
145kgx5
150kgx5

Barbell Row

90kgx8
90kgx8
85kgx8

Chins

BWx8
BWx5
BWx5

Cable Row

63kgx10
56kgx10
56kgx10

DB Shrugs

42.5kgx12
37.5kgx12

Facepulls & stretching to finish.

Lovely session Brought a lot of motivation back for this session to finally have a 'big' lift to kick it off with. Loads left in the tank for the DL's - probably another 10-15kg in it for a real 5RM, so next week 150's the starting point.

Everything else down a bit as a result but no issues, lower back tweaking ever so slightly after the last set of deads, but seemed more painful after doing shrugs and whilst doing facepulls get your head around that. Nowt to worry about though, probably just some uncomfortable pump.

Journal

Youtube Channel

Great to see some deadlift pb's on the table and some solid back squating coming back!

Stonehenge
 
Where the banshees live and they do live well

Oh yes! I'm damn well making sure 2010 is injury free and bloody productive.

Having skimmed back through my journal my best DL for reps was 172 for 4, give it 8 weeks and i could well be back up there.

2/3/4/5 Push press/Bench/Squat/DL is going to happen this year by hell or high water

Journal

Youtube Channel

Cool- 170x5 soon then

Stonehenge
 
Where the banshees live and they do live well

Looks like you'll soon be knocking on the door of that DL PB

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal