AWG's Journal-Aw Yeah Cutting Yeah!

Back and Triceps today, was a good enough session I gte considering I'm still on the rebound from not eating anything over the weekend

Lat Pulldowns
70kg 1x10
70kg 1x7
70kg 2x5
70kg 1x3, 60kg 1x3, 50kg 1x5, 40kg 1x5, 30kg 1x10

Single Arm Rows
65lbs 5x5

T-Bar Row
20kg 1x20
40kg 1x15
40kg 3x10

Back Hyper-Extensions
5x10

Seated Row
45kg 5x10

Skullcrushers
30kg 1x10
30kg 2x7

Tricep Cable Pushdowns
50kg 3x15

One key ingredient is missing from your back workouts... Deads!

I read you have a dodgy knee, how exactly does this stop you from deadlifting?

Just go light and work up, you won't regret it.
 
EDIT: Just noticed you say you can't get your legs down enough to get into position. If this is the case, stiff leg deads or good mornings are good!

I agree, however I am currently unable to do them as you have noted....It's defintly one of the things I want to start doing again....rather Squats though as I used to love them

May I ask what the point would be in doing light-deadlifts....when I was working at 140kg and would not be cabable of getting anyway near that weight for a good few months yet?

Why light deads? Ok, you may not be able to hit 140kg, but say you could do 100kg. You can make progress by working on form and speed.

Speed is very underrated on deadlifts, most top deadlifters pull sub-maximal deadlifts VERY fast with good form.

Could you not do stiff legs? What about good mornings?

Doing no lower body or lower back work is a mistake IMO, even if you feel you can't deadlift/squat.

I guess I can just strap up really heavy and try it next week

Trained Chest and Biceps today, as well as 35mins cardio....my rountine has been a bit buggerd this week due to my weekend expedition

Bench Press
60kg 1x10
70kg 1x8
70kg 3x5
60kg 1x8
60kg 1x5

Decline Bench
60kg 1x10
60kg 4x7

Incline Bench
40kg 4x7

DB Flys
40lbs 1x10
40lbs 1x5
35lbs 3x10

Preacher Curls
40kg 1x15
40kg 2x10
40kg 1x8
30kg 1x10 *after hammer curls and wrist curls for extra pump...lol*

Hammer Curls
35lbs 3x10

BB Wrist Curls
30kg 3x15

Hammer Curls and BB Wrist Curls were alternated between sets, if that makes sense anyway

Final Shape-Up pictures up tomorrow as well as final measurements and weigh in...heres to hoping

Trained Shoulders and Abs on Friday as well as taking my pictures for the Shape-Up..link to be provided shortly

Trained Back and Tri's today, no deadlifts though, will start those next week

Lat Pulldowns
70kg 1x10
70kg 3x6
70kg 1x5, 60kg 1x3, 50kg 1x3, 40kg 1x7, 30kg 1x10

Single Arm Rows
65lbs 1x10
65lbs 4x7

T-Bar Row
20kg 2x20
40kg 2x10
30kg 2x15

Seated Row
45kg 2x10
45kg 2x5
45kg 1x7

Back Hyper Extensions
1x10
4x15

Skullcrushers
30kg 3x10

Close Grip Bench
30kg 3x5

http://www.muscletalk.co.uk/AWGs-Shape-UpFinal-Pictures-Page-2-m3370391-p2.aspx

Link to my shape up pictures, they will be added properly to my journal tomorrow

Final measurements.....w00t

Weight-12st11lbs
Waist-33inch
Right Arm-15inches
Left Arm-15inches
Chest-Relaxed-39inch
Chest Tensed-41.5inch
Right Quad-23.5inch
Left Quad-21.5inch
Right Calf-16inch
Left Calf-15inch

Total weight loss 20lbs

20lbs lost , thats excellent work then mate. Your upper back is strong point for you as is your blue steel look on the third pic down

PAGAN


20lbs lost , thats excellent work then mate. Your upper back is strong point for you as is your blue steel look on the third pic down

LMAO, never noticed the model pose before, maybe a new carrer path

I don't have the stuble....unfortunately

Chest and Biceps Today

Bench Press
60kg 2x10
60kg 4x7

Decline
60kg 5x8

Incline
40kg 4x7

DB Flys
35lbs 4x10

Preacher Curls
40kg 1x12
40kg 1x10
40kg 1x8
30kg 1x10

Hammer Curls
35lbs 3x10

BB Wrist Curls
30kg 3x15

I've no doubt it has been mentioned already, but what have you done/had done to your left knee?

voted in the shapeup thing for you mate, very well done!

26


I've no doubt it has been mentioned already, but what have you done/had done to your left knee?

I had surgery on it 5 years ago after a Dislocated it and torn the Patela Tendon playing football in PE, thats why the scar is there

Then I dislocated it again in Januray during Muay Thai sparring which is why my quad has srunk massivly as I was in a straight leg brace and crutches for 6 weeks

Mark...Thanks very much

Did Cardio today, first time since last Thursday so felt a bit sluggish, not to mention the fact that I have just eaten **** since I took my shape-up photo's didn't help either

15mins on the Cross Trainer and then 30 mins Muay Thai bag work

And I managed to do a headkick as well....well a headkick to my height on the back

not done one of those for about 9 months

Shoulders and Abs today...with a bit of leg work aswell!!!

DB Lateral Raises
20lbs 1x10
20lbs 2x8
*after this my shoulder gave way, so didn't do anymore*

Shrugs
60kg 3x10
80kg 2x8
60kg 1x10

DB Front Raises
20lbs 4x10

Calf Raises
75kg 3x15

Hamstring Curl
15kg 3x15

Crunches
3x50

Knee Raises
3x10