AK's Journal

Good going bro, do you go to uni, if so what uni is it?

Fitness Uncovered

Fitness Uncovered Blog

Session 9 - Chest/Biceps


Flat DB Bench Press

25kgx6
30kgx6
32.5kgx6

Up from last week, all reps done slowly with no spotter. Very good set.

Incline DB Bench Press

25kgx6,
30kgx6
30kgx6

Second set up, good stuff.

Chest Dips

BW (90kg)+2.50kg x6
BW (90kg)+3.75kgx6
BW(90kg)+5kgx6

Up another 1.25kg on the last set. Could still go higher but slow and steady is suiting me fine atm

Standing EZ Bar Curls

Forgot to factor in the 5kg from the bar last week, so the lifts have jumped up a bit more than usual.

27.5kgx6
30kgx6
32.5kgx5

Alternate Seated Hammer Curls

Did these with both arms at the same time today, was running out of time towards the end of the session, lifts may be affected next week.

10kgx6
12.5kgx6
15kgx6

Concentration Curls

15kgx8
17.5kgx6
17.5kgx6

Up from last week on the second set, arms were knackered after this session.

Tommorow is legs, we'll see what it brings.

Journal

200kg DL

140kg Squat

ORIGINAL: Cheshire Cat

Good going bro, do you go to uni, if so what uni is it?

Yeah i'm at Portsmouth in my first year doing Sport & Exercise Science, loving it so far.

Drinking is probably more than it should be but it's the best 3 years of your life, so i think i can make an exception

Journal

200kg DL

140kg Squat

Session 10 - Legs/Abs

Squats

80kgx6
90kgx6
100kgx6
107.5kgx6

Same as last week but better form, spotter was too helpful though so it buggered the last set up

Leg Press

Decided to add these in today having never done them before, OMG what a killer they are!

40x6
80x6
120x6
140x6

Last two sets were the only really taxing ones, but guess thats what happens when starting a new exercise

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
92.5kgx6

Standing Smith Calf Raises

40kgx25 - Made these nice and slow, 2 seconds on each portion of the lift.
60kgx25
70kgx25
80kgx25

Decline Crunches

BW+5kg x12
BW+5kg x12
BW+10kg x12

Dumbell Side Bends

25kgx12
27.5kgx12

Hanging Leg Raises

BWx10
BWx10

Just awaiting the DOMS now from the extra quad work, had a really tough time walking down the stairs after this session, legs of jelly

Journal

200kg DL

140kg Squat

pretty much the same workout as mine, shame your not local mate

Session 11 - Shoulders/Triceps


Standing Barbell Military Press

30kgx6
35kgx6
40kgx6
42.5kgx6

All reps completed, hard towards the end but not too bad. I've noticed my waist really sticks out when i do this going heavier, is there anything doable to rectify this?

Lateral Raises

7.5kgx8
10kgx8
10kgx8
10kgx8

All fine here.

Lying Rear Delt Fly

7.5kgx8
10kgx8
10kgx8
10kgx8

Skullcrushers

27.5kgx6
30kgx6
32.5kgx6

Same as last week, no problem though, felt strained on the last sets so weight was obviously sufficient.

Overhead Tricep Extensions

7.5kgx8
10kgx8
10kgx8

Felt a bit better than last week. Left arm still seems to be a bit wobbly though, not sure if this is down to being right handed or not, not sure what i can do here.

Tricep Dips

BW+1.25kg x6
BW+2.50kgx6
BW+3.75kgx6

These were pretty good today, happy i've started putting weight on the belt now.

Though i got some nice gains on the MP/Dips, felt like a bit of a meh session. Didn't really feel that fatigued as i normally do, oh well.

Back/Traps in about 18 hours

Journal

200kg DL

140kg Squat

Session 12 - Back/Traps

Deadlifts

95kgx6
105kgx6
115kgx6
125kgx6

Sweet jesus, i've never come so close to failing on a deadlift. The last rep was an absolute monster . No straps either.

Wide Grip Chins

BW+1.25kgx6
BW+2.50kgx6
BW+3.75kgx6
BW+3.75kgx6

Last few reps were killer on this but i got them. Even got a few looks while doing them which i liked

Bent over Dumbell Rows

25kgx6
30kgx6
32.5kgx6
32.5kgx6

Still finding these particularly hard. Still not sure if it's more down to Chins before or rear delt work from yesterday.

Shrugs

80kgx8
100kgx6
105kgx6

Killer session, absolutely loved it.

Journal

200kg DL

140kg Squat

Hi mate.

My advice- drop the rear delt work on shoulder/tricep day and wack it at the end of Back/Trap day. Treat it as a back muscle. The Military press won't target it much, same with the laterial raises, best to just hamer it on Back day imo, only a small muscle so a couple of sets of rear flys after your back work should be plenty. Just imo


Good to see no straps on the deads, keep it that way !

Good chins there mate

Fitness Uncovered

Fitness Uncovered Blog

Cheers mate

Diet will be crap today, heavy, heavy night last night and i can't really stomach much. May take another day off to fuel up for Chest/Bi's, atm i feel weak as sh!t.

Oh well, i'll get as much water down me as i can, seems to be staying in so thats good.

Totally worth it though

Journal

200kg DL

140kg Squat

Session 13 - Chest/Biceps


Flat DB Bench Press

25kgx6
32.5kgx6
32.5kgx6

Reps seemed a bit harder this week but managed to get all 18 out, so i'm happy.

Incline DB Bench Press

25kgx6
30kgx6
30kgx6

Same as last week, steady controlled reps, good stuff.

Chest Dips

BW (90kg)+5kg x6
BW (90kg)+6.25kgx6
BW(90kg)+7.5kgx6

These were great. First set wasn't too bad, the last 2 reps of the last set were absolute killer, last rep took the same time as about 3 normal reps

Standing EZ Bar Curls

27.5kgx6
30kgx6
32.5kgx6

All reps out this week, pretty tough still so i'll stick at it till the last sets a bit more comfortable.

Alternate Seated Hammer Curls

10kgx6
12.5kgx6
15kgx6

These were a bit meh. Last few reps on the third set were the only ones i felt really hit me hard.

Concentration Curls

15kgx8
17.5kgx7
17.5kgx7

Got an extra rep on the last set, so thats something

Decent session, plenty of stuff up again, tommorow brings legs and more calf battering.

Journal

200kg DL

140kg Squat

Session 14 - Legs/Abs

Felt pretty energetic today, so workout had a few extra things in

Squats

80kgx6
90kgx6
100kgx6
105kgx6

Dropped the weight a wee bit as form was a bit funny again, seem to have got it nailed though, so all is well.

Leg Press

120x8
130x8
140x8
150x8

Absolute killer again, love em.

Stiff Legged Deadlift

60kgx6
70kgx6
80kgx6
92.5kgx6

No change on last week for these. Right knee was feeling a bit funny in the first set, so had to be careful just to be on the safe side.

Standing Smith Calf Raises

40kgx25
70kgx25
80kgx25
85kgx25 - Supersetted 25 standing calf raises on 2 plates, then 25 more reps on the floor. Had some fun walking after this

Decline Crunches

BW+5kg x12
BW+10kg x12
BW+10kg x12

Dumbell Side Bends

25kgx12
25kgx12

27.5kg DB was nowhere to be found, so i kept these the same.

Hanging Leg Raises

Didn't do these today, increased ROM and slower reps on the crunches to try and bring lower abs into it.

Fun session this one, just a little scared if i'll be able to walk tommorow

Journal

200kg DL

140kg Squat

ROUTINE CHANGE

After being told i seem to have internally rotating shoulders due to too much pushing and not enough pulling, along with other factors, i'm changing my routine for a month or two. I'll be factoring in a lot more pulling exercises and scapular stabiliser work to bring this back to normal. We'll see how it goes.

Anyway the new routine;


Day 1: Chest/Biceps

Flat DB Bench - 2x6
Incline DB Bench - 2x6
Chest Dips - 2x6
Seated Cable Row - 4x8
Standing EZ Bar Curls 3x8
Alternate Sitting Hammer Curls 3x8
External Cable Rotations - 4x8

Day 2 - Legs/Abs

Squats - 4x6
Leg Press - 4x8
SLDL - 4x6
Calf Raises - 4x25
Decline Crunches - 2x12
DB Side Bends - 2x12
Hanging Leg Raises - 2x10


Day 3 - Rest


Day 4 - Shoulders/Triceps

Seated DB Shoulder Press - 4x6
Superset YTLW’s/Lateral Raises - 3x8 YTLW's, 4x8 Lateral Raises
Skullcrushers - 3x6
Upright Tricep Dips - 3x6
Face Pulls - 3x8


Day 5 - Rest


Day 6 - Back/Traps

Deadlifts - 4x6
DB Bent over Rows - 4x6
Wide Grip Chins - 4x6
Incline Shrugs - 4x8
Inverted Rows - 3x8

Day 7 - Rest

Hopefully this'll sort it out, we'll have to see

Journal

200kg DL

140kg Squat

Routine looks ok to me.

My mate who I used to go to school with has the same problem. He is a very good swimmer and he told be me he has the same problem due to him concentrating on certain strokes which usually involve the arms pushing out such as breast stroke etc..
He said its actully known as 'swimmers shoulder', never heard it before he told me but makes sense, over devolpement of the front deltoid head and connective tissue pulling the shoulder forward. Anyway, enough about my mate and his dodgy shoulder

Good luck with the new routine!

Fitness Uncovered

Fitness Uncovered Blog

That could be the cause of mine to some extent. When i was 12-15 i used to swim for my school competitively with breast stroke, and the unilateral breathing that i did more often than not could be the cause of one shoulder to be higher than the other.

Then again i could just be looking for a cause

Journal

200kg DL

140kg Squat

Session 15 - Shoulders/Triceps


Seated Dumbell Shoulder Press

15kgx8
18kgkgx8
20kgx8
20kgx7

Not done DB's since i did shoulders on the same days as Chest. Felt pretty good overall and better form than i had with heavier MP's.

Lateral Raises

Single arm raises now.

7kgx6 - Too hard, couldn't maintain form properly
5kgx8 - Much better, nice and slow, pause at the top
5kgx8
5kgx8

YTLW's

2kgx8
2kgx8
2kgx8

These are bloody hard!. Great exercise though, recommend them to anyone as a scapular stabiliser exercise (even though CC seems to be the only one reading it )

Skullcrushers

27.5kgx8

Elbows haven't been agreeing with these for a while. Was feeling adventurous so i did some lying tricep extensions supersetted with CG benchpress with the EZ bar. Quite killer

30kgx8 x2
30kgx8 x2

Tricep Dips

BW+2.50kg x6
BW+3.75kgx6
BW+5.00kgx6

First two sets, fine. Last set my wrist was giving me a bit of grief, wouldn't stay still on the bar without a strap. Put it on and managed to get the set done, hard stuff though.

Face Pulls - Cable

First time i've done these, so was a bit trial and error with the weight to start with;

10kgx8
15kgx8
20kgx8
22.5kgx8

Fun session nonetheless

Journal

200kg DL

140kg Squat

Good stuff mate.

Have you set yourself a time scale of how long this bulk is going to be at all, or you aiming for a weight before you cut?
Think Im going to cut around April time, although not too sure yet. Have to see what the doc says about my possible gyno. Just looks like fatty nipples, can't tell theres anything wrong from a distance like on the pics I posted on my journal. Just its like stobburn fat so might have to do a hardcore cut in the summer to reduce it slightly if the doc says there isn't anything she can do. Well annoying

I see them dips are slightly increasing in weight each week *worried AK will catch me up soon*

Fitness Uncovered

Fitness Uncovered Blog

Lol

Hopefully they'll shoot up from the week after next over christmas, going home and the dipping station there is awesome

I'm not sure when i'll cut yet. I need to get my BF% checked again soon, its probably around 19/20 now, possibly more. I've never cut before so ill find that out around the beginning of January then go from there really.

One things for sure though, i wanna see abs this year as opposed to last years 3 month bulk gut

Journal

200kg DL

140kg Squat

Sounds good bro. Cutting is hard I hate cardio, and the diet is boring! Guess the increase definition is worth it though. I fell ill half way through my cut, when I started my journal so Iv never completed a full cut before.

Well its Saturday night, half 10. I guess your out getting trashed!! Im here on MuscleTalk after finishing my peanut butter better get your act together if you want to catch up on the dips

Just messin mate

Fitness Uncovered

Fitness Uncovered Blog

Unfortunately not man. Back/traps tommorow so i want a decent nights kip to get 125kg on DL again

Journal

200kg DL

140kg Squat

Session 16 - Back/Traps

Deadlifts

100kgx6
110kgx6
120kgx6
125kgx6

Improvement on set 1,2 and 3 here. Last set was a killer again, had to take a few seconds rest between the last 2 reps. May deload a bit next week to 120kg to try and maintain form. Still happy with the performance though.

Wide Grip Chins

BW+1.25kgx6
BW+2.50kgx6
BW+3.75kgx6
BW+5kgx8

Felt pretty energetic for these, so i fired out another two reps. Watch out CC my belt's filling up quick

Bent over Dumbell Rows

25kgx6
27.5kgx6
30kgx6
32.5kgx6

Couldn't remember how much i was lifting for these, so it's down a wee bit from last week. Hands were in a right state from chins/deads, so was a little painful doing them

Incline Shrugs

First time i've done these, so experimented a bit with DB's/BB.

18kgx8
22.5kgx8

Then switched to a 5ft Oly bar.

14kgx8 (bar weight)
34kgx8
54kgx8

Nice exercise, form was a little hard to grasp first of all. Found it easier with a bar to keep ROM strict, but felt a bit more pressure on my lower back. Last Back/Traps session i'll be doing until after christmas at this gym so we'll see what happens when i head back.

Inverted Rows

Bwx8 - Feet on bench to increase resistance.
Bwx8
Bwx6 - Moved the smith bar a notch down, couldn't make it back up to the bar

Didn't even try the last set, my back felt so fried i thought i'd just stretch and head off.

Great session overall

Journal

200kg DL

140kg Squat