Sponsored by: Myprotein.com - Huge price cuts on over 100 products! L Glutamine 250g only £5.49 and Creatine Monohydrate 500g now just £5.99 = 25% OFF!

 AK's Journal

Change Page: < 12345678910.. > >> | Showing page 2 of 217, messages 21 to 40 of 4326
Author Message
MT2006

  • Total Posts : 4759
  • Reward points : 4909
  • Joined: 21/03/2006
  • Status: offline
  • Read my TROG
RE: AK's Bulking Route to Bigness 26 November 2006 20:36 (permalink)
Good going bro, do you go to uni, if so what uni is it?
 
#21
    Myprotein Sponsored by Myprotein.com: Huge price cuts on over 100 products! Premium quality flavoured Impact Whey Isolate now just £18.99 for 1kg = 15% OFF!
    Ak_88

    • Total Posts : 19328
    • Reward points : 5839
    • Joined: 06/11/2005
    • Location: Chelmsford, Essex
    • Status: online
    • Read my TROG
    RE: AK's Bulking Route to Bigness 28 November 2006 23:56 (permalink)
    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.

    <message edited by Ak_88 on 05 December 2006 21:36>
     
    #22
      Ak_88

      • Total Posts : 19328
      • Reward points : 5839
      • Joined: 06/11/2005
      • Location: Chelmsford, Essex
      • Status: online
      • Read my TROG
      RE: AK's Bulking Route to Bigness 29 November 2006 12:34 (permalink)

      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
       
      #23
        Ak_88

        • Total Posts : 19328
        • Reward points : 5839
        • Joined: 06/11/2005
        • Location: Chelmsford, Essex
        • Status: online
        • Read my TROG
        RE: AK's Bulking Route to Bigness 29 November 2006 21:40 (permalink)
        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
         
        #24
          Aaron Hallett

          • Total Posts : 26704
          • Reward points : 5473
          • Joined: 04/04/2006
          • Location: Pompey
          • Status: offline
          • Read my TROG
          RE: AK's Bulking Route to Bigness 30 November 2006 14:53 (permalink)
          pretty much the same workout as mine, shame your not local mate
          PROUDLY SPONSORED BY
           
          2012 OFFSEASON JOURNAL - CLICK ME
           
          #25
            Ak_88

            • Total Posts : 19328
            • Reward points : 5839
            • Joined: 06/11/2005
            • Location: Chelmsford, Essex
            • Status: online
            • Read my TROG
            RE: AK's Bulking Route to Bigness 01 December 2006 21:13 (permalink)
            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
             
            #26
              Ak_88

              • Total Posts : 19328
              • Reward points : 5839
              • Joined: 06/11/2005
              • Location: Chelmsford, Essex
              • Status: online
              • Read my TROG
              RE: AK's Bulking Route to Bigness 02 December 2006 18:01 (permalink)
              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.
              <message edited by Ak_88 on 02 December 2006 18:02>
               
              #27
                MT2006

                • Total Posts : 4759
                • Reward points : 4909
                • Joined: 21/03/2006
                • Status: offline
                • Read my TROG
                RE: AK's Bulking Route to Bigness 02 December 2006 20:26 (permalink)
                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
                 
                #28
                  Ak_88

                  • Total Posts : 19328
                  • Reward points : 5839
                  • Joined: 06/11/2005
                  • Location: Chelmsford, Essex
                  • Status: online
                  • Read my TROG
                  RE: AK's Bulking Route to Bigness 03 December 2006 14:06 (permalink)
                  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
                   
                  #29
                    Ak_88

                    • Total Posts : 19328
                    • Reward points : 5839
                    • Joined: 06/11/2005
                    • Location: Chelmsford, Essex
                    • Status: online
                    • Read my TROG
                    RE: AK's Bulking Route to Bigness 05 December 2006 21:35 (permalink)
                    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.
                     
                    #30
                      Ak_88

                      • Total Posts : 19328
                      • Reward points : 5839
                      • Joined: 06/11/2005
                      • Location: Chelmsford, Essex
                      • Status: online
                      • Read my TROG
                      RE: AK's Bulking Route to Bigness 06 December 2006 20:58 (permalink)
                      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
                       
                      #31
                        Ak_88

                        • Total Posts : 19328
                        • Reward points : 5839
                        • Joined: 06/11/2005
                        • Location: Chelmsford, Essex
                        • Status: online
                        • Read my TROG
                        RE: AK's Bulking Route to Bigness 07 December 2006 21:17 (permalink)
                        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
                        <message edited by Ak_88 on 07 December 2006 21:59>
                         
                        #32
                          MT2006

                          • Total Posts : 4759
                          • Reward points : 4909
                          • Joined: 21/03/2006
                          • Status: offline
                          • Read my TROG
                          RE: AK's Bulking Route to Bigness 07 December 2006 22:08 (permalink)
                          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!
                           
                          #33
                            Ak_88

                            • Total Posts : 19328
                            • Reward points : 5839
                            • Joined: 06/11/2005
                            • Location: Chelmsford, Essex
                            • Status: online
                            • Read my TROG
                            RE: AK's Bulking Route to Bigness 07 December 2006 23:12 (permalink)
                            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
                             
                            #34
                              Ak_88

                              • Total Posts : 19328
                              • Reward points : 5839
                              • Joined: 06/11/2005
                              • Location: Chelmsford, Essex
                              • Status: online
                              • Read my TROG
                              RE: AK's Bulking Route to Bigness 08 December 2006 21:34 (permalink)
                              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
                              <message edited by Ak_88 on 08 December 2006 21:50>
                               
                              #35
                                MT2006

                                • Total Posts : 4759
                                • Reward points : 4909
                                • Joined: 21/03/2006
                                • Status: offline
                                • Read my TROG
                                RE: AK's Bulking Route to Bigness 08 December 2006 23:09 (permalink)
                                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*
                                 
                                #36
                                  Ak_88

                                  • Total Posts : 19328
                                  • Reward points : 5839
                                  • Joined: 06/11/2005
                                  • Location: Chelmsford, Essex
                                  • Status: online
                                  • Read my TROG
                                  RE: AK's Bulking Route to Bigness 08 December 2006 23:58 (permalink)
                                  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
                                   
                                  #37
                                    MT2006

                                    • Total Posts : 4759
                                    • Reward points : 4909
                                    • Joined: 21/03/2006
                                    • Status: offline
                                    • Read my TROG
                                    RE: AK's Bulking Route to Bigness 09 December 2006 23:27 (permalink)
                                    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
                                     
                                    #38
                                      Ak_88

                                      • Total Posts : 19328
                                      • Reward points : 5839
                                      • Joined: 06/11/2005
                                      • Location: Chelmsford, Essex
                                      • Status: online
                                      • Read my TROG
                                      RE: AK's Bulking Route to Bigness 10 December 2006 00:08 (permalink)
                                      Unfortunately not man. Back/traps tommorow so i want a decent nights kip to get 125kg on DL again
                                       
                                      #39
                                        Ak_88

                                        • Total Posts : 19328
                                        • Reward points : 5839
                                        • Joined: 06/11/2005
                                        • Location: Chelmsford, Essex
                                        • Status: online
                                        • Read my TROG
                                        RE: AK's Bulking Route to Bigness 10 December 2006 15:20 (permalink)
                                        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
                                         
                                        #40
                                          Share/Bookmark
                                          Change Page: < 12345678910.. > >> | Showing page 2 of 217, messages 21 to 40 of 4326


                                          Probiotics and Prebiotics - Benefits to the Body Builder
                                          Jump to:

                                          Current active users

                                          There are 0 members and 2 guests.

                                          Icon Legend and Permission

                                          • New Messages
                                          • No New Messages
                                          • Hot Topic w/ New Messages
                                          • Hot Topic w/o New Messages
                                          • Locked w/ New Messages
                                          • Locked w/o New Messages
                                          • Read Message
                                          • Post New Thread
                                          • Reply to message
                                          • Post New Poll
                                          • Submit Vote
                                          • Post reward post
                                          • Delete my own posts
                                          • Delete my own threads
                                          • Rate post

                                          2000-2012 ASPPlayground.NET Forum Version 3.9
                                          Go To Top Of Page