AK's Journal

Shoulders/Tri's

Seated DB Press

25kgx10
25kgx8
20kgx10

DB Laterals - FST-7

7.5kgx10x3, 5kgx10x4

Push Press

50kgx7
40kgx10

DB Floor Press

30kgx10
30kgx8
25kgx10

Dips

BW+15kgx8
BW+5kgx8

Pushdowns

55kgx12
55kgx10

Stretching to finish.

Half decent session today. Sleep pattern has been up sh1t creek recently, so back and shoulder niggles are peeking back in.

Numbers aren't great for DB pressing considering my push-press numbers if i do it first, but i think thats down more to being quite tricep-dominant with my overhead work, the lateral tricep head felt cained after 2 sets of DB pressing, let alone after all the remaining stuff!

FST laterals didn't really do it for me, will revert back to supersetting cables & DB's next time. May look to change my split around soon too - as i'm only able to consistently train weds/thurs/sat/sun at the moment due to my lecture schedule i'm tempted to go back down to a 4 dayer but need to figure out how i can trim my routine down a bit.

Journal

Youtube Channel

Your volume doesn't look OTT, you can easily accommodate a 4 day with what you have. Feel free to poach ideas off mine, I've pretty much only ever done a 4 day split.

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

Yup - volume is generally ok session-to-session, but it'll be a case of sticking DL's with back and hams in with quads again. Will probably see a drop-off in my latter back work, but TBF i think my back is a bit ahead of my other parts in terms of development, so not as much of an issue.

Hams with quads shouldn't be too bad other than making the session a bit tougher, will probably drop the Staggered leg press and go for Squats/Hack squats/GHR's and RDL's or lying curls.

Journal

Youtube Channel

good luck for tonight!
dont forget....brrrrrreeeeeeeeeeeeeeathe


SCCCCCCCCCCHHHHHHHHHHHHHHT

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2012 OFFSEASON JOURNAL - CLICK ME

LOL, i've missed having someone comment on my breathing!.

Nowadays it's more like SCCCHHHTTTTAAAAAAAAARRRRR, another syllabel thrown in for good measure

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The way you went all red and blue in the face scared people

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Doesn't his face just scare people anyway

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

dirtyvest


Doesn't his face just scare people anyway

Obviously my dashing good looks are too intimidating for my own good

Incredible Bulk


The way you went all red and blue in the face scared people

You're just jealous i was able to exhale so much air so quickly!!

Journal

Youtube Channel

Quads/Calves

Mobility work, foam rolling.

Back Squat

140kgx10 - http://www.youtube.com/watch?v=lNM_D5vLLfQ
130kgx10
120kgx10 - Belt off


RDL

100kgx10
100kgx8 - Grip fcuked
100kgx10 - Straps on

Hack Squat

80kgx15
70kgx12
60kgx15

Standing Ham Curl/GHR Superset

4 plates x12/BWx12
4 plates x10/BWx12

James' 3 minute calf workout

Peg 15, 12, 10, separated by 10 unweighted reps and 10 bouncy ones each.

Stretching and core work to finish.

3 plater for 10, WALLOP

Depth felt better than last week, although i think either adding in the belt, or my bar position wasn't quite right, or just verging into all-time PB territory made coming out of the hole a little more bouncy and backy than i'd like, but no major issues really. Will probably stick at 140 or chuck on 2.5 next week and slow things down a bit to keep form tight and my back in tact.

RDL's were quite good, form felt alright although my lower back was pumping up a little, need to keep an eye on these two, but hopefully will add a bit of integrity to the area where i've not done a hip-dominant hamstring lift for a while.

Hack squats just ruined me, all sets ended up being rest-pause after about 5 reps, my quads were sore before i'd left the gym and they cramped up to buggery when i stood up to get off the bus coming home. Tommorow could be fun

Journal

Youtube Channel

Your grip went on 100kg!!!! I demand an excuse....

Very nice squating however

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

LOL, i was well put out!

Excuse time - The bar has zero knurling on it, and i've not done any 'raw' pulling aside from DL's for a long time now, normally strap up and use a thumbless grip which seems to help getting back movements a bit more 'backy'.

Will probably start trying to ween myself off them now for a bit, could be one of the reasons my arms are so turd

Journal

Youtube Channel

Quality squating. Looked very tidy indeed. Excellent depth and good all round.

Not sure what your pb in the squat is but your dam stronger now!

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain!

Last time i did singles was when you came to play down at City - then i was doing 100 for 15 and technique was a little more sketchy and less refined. 1RM calculator's put me at 186, so that'd be a tidy single! Realistically i'd probably stick myself around the 170 range, give or take 5kg.

Still some minor tweaks to be made but overall i'm happy that this lift's finally getting some good progress.

Journal

Youtube Channel

Yep. Your tech and strength is much improved 180-190 seems pretty fair.

Stonehenge
 
Where the banshees live and they do live well

That'd suit me fine! I was shooting for 180 by the close of this year so who knows where i can end up if i can add another 20kg plus on my reps for the year.

Chest/Tri's

Flat BB Bench

100kgx8
90kgx9+1
80kgx8

Incline DB Bench

27.5kgx8
25kgx8
25kgx8

Cable Crossovers/DB Flies

30kgx12/12.5kgx12
30kgx10/12.5kgx10
25kgx12/12.5kgx8

Rack Lockouts

70kgx10
60kgx10
60kgx8

Dips/Pushdowns

BWx7/50kgx10
BWx5/40kgx12

Feeble foam roll and stretch to finish because everything below my abs are sore as fck today!

Good session today - few changes as my shoulder was niggling a bit last week, so out with the dips and decline bench for a bit. Not too worried about flat bench dropping off a bit, it's been nearly 6 weeks since i last did it first, so 7.5kg off isn't too bad in my mind! Technique needs refining a bit, although it's made difficult by the rack height being either far too low or high!

The less said about inclines the better Felt good but havent done these in a long old time! Hopefully see the numbers go up nicely in the coming weeks.

Glad to get lockouts back in too, hopefully help get my numbers up a bit more on the flat work!

Journal

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My top tip for racks that don't have the right pin setting..... use weight plates under the bench then you can put it on the higher setting and use which ever plates raise the bench enough to meet your requirements. (At my place the 15s are perfect, one under each foot )

Good work tho, dude

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

Balls, you've reminded me i didn't take the number i need to set the pins at next week!

Journal

Youtube Channel

Back/Calves

Deadlift

190kgx5 - http://www.youtube.com/watch?v=JyUPPoqsD3k
180kgx5
170kgx6

Chins

BWx10
BWx6
BWx5

T-Bar Row

50kgx10
45kgx10
40kgx10

Cable Row

10 plates x10
9 plates x12
9 plates x12

Pullover Machine

50kgx12
60kgx10

Isolateral Machine Row

30kgx10
30kgx10

James 3-Minute Calf Routine

Plate 16,13,10 x12, usual other stuff.

Stretching and foam rolling to finish.

Lovely stuff

Legs were still a bit sore before todays session but loosened up as the DL warmups went on so hopefully won't be an issue in the coming weeks, assuming my conditioning improves a bit. Went for the heaviest set first today and it paid off nicely! No lower back issues, just felt a lot of muscle strain (in a good way!) around my middle back.

Remaining two sets knocked me for six intensity wise, was blowing out my **** and then realised i had to do the rest of my back session All good though, probably a little over an hour overall.

Bodyweight's down to about 204-205lbs in the morning now, so i'm roughly a stone lighter than i was at the beginning of the new year, waist is around 34.5" first thing so i'm happy with that considering gym performance is still on the up and any cardio sessions were stopped some 3 weeks ago!

Journal

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Shoulders/Tri's

Seated DB Press

30kgx8
25kgx8
20kgx8

DB Laterals/Cable Laterals

10kgx12/10kgx10
10kgx10/10kgx10
7.5kgx12/10kgx10

Dips

BW+10kgx12
BW+5kgx10

EZ Curl

25kgx15
25kgx12
25kgx10

Cable Curl/Standing DB Curl

35kgx12/10kgx8
35kgx12/10kgx7 > 25kgx12

Face Pull/Rear Fly

55kgx12/10kgx10
60kgx10/10kgx10

Stretching, core work and foam roll to finish.

Good enough session today, not a great deal to report

Journal

Youtube Channel

I'll have to kick the boss off her desk later to watch the DL vid. Nice going tho. Looks like we've got a race on for 200x5 here.

Tidy couple of session tho, dude.

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

It felt like a solid set, few K's more in the tank i think but i'll throw 195 on this week and see where i end up. The only downside is after i'm done DL'ing now i still have all my other back work to do! LOL.

Journal

Youtube Channel

That's why I'm happy building up to the one set rather than doing multiple max effort sets

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

Howdy AK, Looking good on the lifts mate, I believe you are well on the way to joining me as a Jedi Pimp Master Booty Caller!!
The force is strong with in you....BUNG!!!

awesome squatting on the previous page fella.. nice deads too. things seem to be moving along well

good work

  

Bodybuilding Warehouse Board Rep

Great work pal! Very nice deadlifting

Stonehenge
 
Where the banshees live and they do live well

Solid as ever mr. consistancy. Hopefully I'll be able to give you some healthy competition in a few months bench/overhead anyway...

Journal

Cheers lads! Unfortunately todays showing was a bit of a letdown;

Legs

Back Squat

145kgx10
135kgx10
125kgx10

Lying Ham Curl

4 plates x15
4 plates x12
3 plates x12

Hack Squat

90kgx10
80kgx10

RDL

100kgx8
100kgx8

Seated Calf Raise

40kgx15
40kgx15

James' 3 minute calf workout

Peg 15, 12, 10, separated by 10 unweighted reps and 10 bouncy ones each.

Stretching and core work to finish.

Highly average one today. Squats were far too backy, kept tilting forward too much and seemed to get a lot of pressure on my thoracic spine so pretty crap on all accounts! I'm not keen on working in the power rack here as it's a complete arse ache to get the setup right and re-racking it. Back was pumped up like a balloon so had to switcharoo RDL's and ham curls.

Nutrition wasn't great today after 6 hours of lectures with no real 'eating' break, coupled with poor sleep for the last two nights. Felt burnt out after the first 2 sets of squats TBH. I think next week i'll give 145 a go again as 140 was OK form wise - the above problems lead to me blowing my back out last time so i refuse to let that happen again. Maybe it's just a case of adding 5kg per session since about 115kg has finally caught up with me.

Rest of the session was pretty much just getting it done for the sake of it, completely out of the zone and unmotivated. Can't train tommorow so at least i can get some extra rest in, but it does mean 3 in a row over the weekend, probably bring carbs up a bit to compensate.

Journal

Youtube Channel

Bummer, dude, but you put the graft in and we all get off sessions from time to time and I always say it's those that count

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

Yup - first bung one i've had in a while and it just seems that everything that could've impeded it did! Just need to get up and get myself back in a position where i can hit it properly on friday.

Journal

Youtube Channel

I have a suggestion. If the back squats get too backy... stop that session (the squats anyway), or go way lighter aka 100kg for you.

You may have gone sonme way to doing this looking at your session anyway. But don't be afraid to bin it when the tech aint there. Just do some extra assistance lifts maybe to make up.

Hard advice to follow though!

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain - it's a bit of a pain really. If i don't get the setup and bar position just right it seems to play havoc with me. I reckon today i wasn't dropping my hips back far enough on the way down so keeping a good alignment on the way up proved very very difficult.

Oh well - only 7 days and ill see if i can put it right!

Journal

Youtube Channel

What's your current split since changing gyms? I rememeber your last one being pretty complex, have you simplified things now?

On a side note, hows the poking/massaging of young women going?

Journal

I've gone back to a 4 dayer for now as thats how my timetable seems to play out at the moment. Monday and tuesday i'm in until 4/5 most of the time and can't be arsed to train after that, so i'm doing weds/thurs/sat/sun - just condensed legs into one session instead of two for now and seeing how it pans out.

If recovery turns into a ball-ache i'll look to change it again, but i'm hoping not to.

Very little massaging and poking this week unfortunately, and next week we're only doing the hand, i need my poky fix

Journal

Youtube Channel

i need my poky fix

I have a groin strain and Cambridge isn't that far away if you like

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

145x10 is nothing to be ashamed of though mate...
 
see what happens next week - if its still not ok then maybe drop the weight and build back up... the old saying one step back and two steps forward springs to mind...

The tattoo does not hide the skin, it reveals the nature of the man...

Paula Abdul wasn't it.... Opposites Attract

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

anabolicjay


145x10 is nothing to be ashamed of though mate...

see what happens next week - if its still not ok then maybe drop the weight and build back up... the old saying one step back and two steps forward springs to mind...

Yup - thats the plan. It just fcks me off immensely when things go well for so long and in the space of one session going bad theres a black cloud over my head until the next one comes along!

dirtyvest

i need my poky fix

I have a groin strain and Cambridge isn't that far away if you like

Are you a hot young female?

Todays training;

Chest/Tri's

Flat BB Bench

105kgx4-5+1-2
90kgx5-6+2-3 (****ing **** spot here)
80kgx8

Incline DB Bench

30kgx8
27.5kgx8
27.5kgx8

Cable Crossovers/DB Flies

30kgx12/12.5kgx8
25kgx12/12.5kgx8
25kgx12/12.5kgx6

Rack Lockouts

75kgx8
70kgx6
60kgx8

Dips/Pushdowns

BWx7/50kgx10

Right elbow niggling so stopped here.

Much better showing than Wednesdays efforts, put me back in a good mood

Benching was OK - 105 felt very heavy but the first 4 reps were OK, not sure if 5 was assisted or not, and 6 was. No complaints though, will stick with this next week. Other assistance work all in order.

Need to keep an eye on my elbow though, the medial epicondyle (thats the innermost elbow bone when your hands supinated by your side ) is aching a bit more than i'd like, not just around gym time. Not entirely sure whats causing it, will keep an eye on it, maybe throw in some glucosamine to see if its joint related. Tempted to say it might be related to squats, i'm putting my wrists in quite intense flexion so i wonder if it's travelling up along the joint.

Journal

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Back/Calves

Deadlift

195kgx5 - http://www.youtube.com/watch?v=nulP-Fz9i7s
180kgx5
150kgx9.5 - Just went for speed here, got half way up and it stuck, dumped it.

Chins

BWx9
BWx6
BWx5

T-Bar Row

55kgx10
50kgx10
40kgx10

Cable Row

11 plates x10
10 plates x10
9 plates x12

Trap Bar Shrugs

50kgx15
50kgx15

James 3-Minute Calf Routine

Plate 16,12,10 x12, usual other stuff.

Stretching and foam rolling to finish.

Good session today. 195 was definately my 5RM and absolutely smoked me, a little too backy for me but i'm not so worried, could be down to some training hangover from yesterday, or back feeling a tad 'off' recently. I'll go for 197.5 next week and if i can get 3-4 i'll be happy.

Tried to alter my over/under hands during the warm up, 110 felt much heavier and awkward going right under left over, so i went back to normal at 150 and it felt much better. I'm wondering if using this grip for so long could be the cause of my shoulder sitting at different heights, so i may have to force myself to drop the weights and up the reps just so i can hold onto it!

Journal

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Shoulders/Bi's

Seated DB Press

32.5kgx6
25kgx8
20kgx10

Cable Laterals/DB Laterals
15kgx10/7.5kgx10
10kgx10/7.5kgx10
10kgx10/5kgx10

Steering Wheel

10kgx10
7.5kgx10

Cable Curl/Standing DB Curl

40kgx15/10kgx8
45kgx12/10kgx6
40kgx12/7.5kgx8

Concentration Curls

12.5kgx8
10kgx8

Face Pull/Rear Fly

55kgx15/10kgx12
55kgx12/10kgx12

Stretching, core work and foam roll to finish.

Good stuff today, left out dips because of my elbow, felt a bit niggly towards the end of the pressing, slightly less of an issue with bicep stuff, but hoping i won't need to take too much drastic action to sort it.

Journal

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I can be anything you want me to be

Some solid sesions there tho mate. Nice going on the DLs.
 
Look after that arm tho, they get used so much on everything it can soon esculate

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