AK's Journal

Upper A

Flat Barbell Bench

65kgx8
75kgx8
82.5kgx8
85kgx8

Last two sets were pretty poo. Think i was too far up the bench so i couldn't get the bar to my neck properly, a la guillotine. Tri's and shoulders were fooked.

Wide Grip Chins

BWx8
BWx8
BWx8
BWx7

Similar width to last week, quite good.

Incline DB Bench

27.5kgx10
27.5kgx10
27.5kgx8

Dropped the weight because of the poor benching.

Close Grip Chins

BWx8
BWx6
BWx7

Close Grip Dips

BWx8
BWx7

Dips were nice and slow, but couldn't face another set.

Pretty average session, first time i've trained in the evening in ages and i didn't like it. Won't be doing it again for a long time.

Alas, onward to tommorow.

I don't think I've seen your journal before tbh mate....your stuck with me now

It's finally arrived....PM Neb for swaps!

Nothing is safe now

Evening matey, just had a gander at the photo's. Good progress; keep up the good work!

Lower A

Front Squats

40kgx10
45kgx10
45kgx10

Dropped the weight and cleaned up the form, much better.

Cleans

40kgx8
45kgx8
45kgx8

Deadlifts

100kgx6
130kgx6
140kgx6

Good reps, good back pump

Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
85kgx12

Seated Calf Raises

40kgx12
50kgx12

Hanging Leg Raises

BWx12
BWx12

Great session especially after yesterdays one. Back to uni tommorow where i'll have to wait approximately 0 times over the year to get in the squat rack

Upper B

Pendlay Row

60kgx8
65kgx8
67.5kgx8
65kgx8

Dumbell Shoulder Press

20kgx8
20kgx8
20kgx8
20kgx8

Increased the ROM bigtime here and brought the db's down to touch my shoulders. Much more intense and felt a lot better. To top it off the last 3 sets were supersetted with lateral raises, 8x7.5kg

Dumbell Rows

25kgx10
27.5kgx10
27.5kgx10

Down a bit from last week, but nothing to worry about.

Wide Grip Dips

BWx8
BWx8
BWx8

EZ Bar Curls

No bicep work today.

All good.

Hey big-boy

how are things??

Weight stay going up??

 
www.ugm.org.uk
 
 

Not sure about weight actually Mick, eating has been a bit here and there since i moved back down to uni but just for you i'll make sure i eat properly today and weigh myself tommorow.

Things are good at the moment, moved into my new house for uni which is about 10/15m walk from the gym, power walking serves as a nice warm up too

ORIGINAL: Ak_88

Not sure about weight actually Mick, eating has been a bit here and there since i moved back down to uni but just for you i'll make sure i eat properly today and weigh myself tommorow.

Things are good at the moment, moved into my new house for uni which is about 10/15m walk from the gym, power walking serves as a nice warm up too

aaawww I feel so special now

As long as you are progressing doesn't matter about weight TBH mate...

 
www.ugm.org.uk
 
 

Lower B

Back Squats

70kgx20

Lower back didn't feel great, more leg pressing this week instead.

Leg Press

80kgx20
100kgx20
120kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
70kgx8

These were good.

Lying Hamstring Curls

31kgx12
37kgx10

Standing Calf Raises

50kgx50
55kgx50

Bent Leg Standing Calf Raises

55kgx50
55kgx50

Donkey Raises

Forgot my dipping belt

Leg Extensions

Can't remember what weight this was, but it was the third piece on the stack for 25's.

Weighted Crunches

5kgx15
10kgx15

Upper A

Flat DB Bench

25kgx8
27.5kgx8
30kgx8
30kgx8


Wide Grip Chins

BWx8
BW+1.25kg x8
BW+2.5kg x8
BWx7

Different equipment down at uni gym. Lats felt well worked but the width isn't as well, wide here

Incline Guillotine Press

40kgx12
50kgx10
45kgx10

Close Grip Chins

BWx8
BWx7
BWx7

Close Grip Dips

BWx8
BWx8
BWx7

Pretty mediocre session. Tried guillotine pressing, but with a bench that had a minimum incline of about 40 degrees and not actually being able to bring the bar right to my neck, i'll pass this off as a poor choice given my equipment availability.

Chin work was quite good though.

Lower A

Front Squats

40kgx10
50kgx10
50kgx10

Cleans

40kgx8
50kgx8
45kgx8

Deadlifts

100kgx6
130kgx6
140kgx6

Easy peasy, up next week i'd hope.

Standing Calf Raises

80kgx12
90kgx12
90kgx12

Bent Leg Standing Calf Raises

80kgx12
85kgx12
85kgx12

Seated Calf Raises


Hanging Leg Raises

BWx12

Upper B

Pendlay Row

60kgx8
65kgx8
67.5kgx8
65kgx8

Dumbell Shoulder Press

20kgx8
20kgx8 - SS Lateral Raises - 7.5kgx8
20kgx8 - SS Lateral Raises - 11kgx8
20kgx8 - SS Lateral Raises 7.5kgx8

Dumbell Rows

27.5kgx10
27.5kgx10
27.5kgx10

Wide Grip Dips

BWx8
BWx8
BWx8

EZ Bar Curls

20kgx12
22.5kgx12
20kgx12

Lower B

Back Squats

70kgx20
75kgx20

Leg Press

90kgx20
110kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
75kgx8

Lying Hamstring Curls

31kgx12
34kgx12

Standing Calf Raises

60kgx30
65kgx30

Bent Leg Standing Calf Raises

65kgx30
65kgx30

Leg Extensions

16kgx20
16kgx20

Weighted Crunches

5kgx15
5kgx15
5kgx15

Dropped the calf reps down a fair bit - haven't really been progressing with them lately so hopefully working at a lower rep range will help that.

Upper A

Flat BB Bench

60kgx8
70kgx8
75kgx8
80kgx8

These were ok today. The bench i was using had stands on it to help people spot from, so i couldn't go deep enough

Wide Grip Chins

BWx8
BWx8
BWx x8
BWx8

Incline DB Bench

25kgx10
27.5kgx10
27.5kgx9

Close Grip Chins

BWx8
BWx8
BWx8

Close Grip Bench

40kgx10
50kgx10
60kgx8

Changed for CGB as my left hand has been giving me some twinges recently, and i'm putting it down to the dips.

OK session

Lower A

Front Squats

40kgx10
50kgx10
50kgx10

Cleans

40kgx8
50kgx8
45kgx8

Deadlifts

100kgx6
130kgx6
140kgx6

Not up this week, but lifted without shoes and felt a much more stable base

Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

90kgx12
95kgx12

Hanging Leg Raises

BWx12
BWx10

Felt a bit rough before the session but now i'm right as rain, great fun

ot up this week, but lifted without shoes and felt a much more stable base

Mate this is excellent stuff, i squat this way too. Problem with most shoes is they dont allow tactile feedback for your body to adjust itself naturally i find.

Shoes off for me when i squat i find my heels stay down and quads take over mire vs the calfs. Solid lifting as well mate, 140kg deads for reps is impressive mate

Cheers Eddy

Did you have a problem with balance when you starting squatting without shoes? I'll probably give it a go on friday, but my feet tend to get quite sweaty so i'll need to be careful of slipping with 70 odd kilos on my back

I didnt slip when i squatted but my gym has these nonslip rubber matting. I just found i didnt tend to do a semi calf raise when squatting 20 reppers

Its something i couldnt get control of because i need both feet flat on the floor otherwise ill go off balance quite easily with 85kg on my back that wouldnt be a fun sight to see

Upper B

Pendlay Row

60kgx8
65kgx8
67.5kgx8
67.5kgx8

Dumbell Shoulder Press

20kgx8 - SS Lateral Raises - 7.5kgx8
20kgx8 - SS Lateral Raises - 7.5kgx8
20kgx8 - SS Lateral Raises -7.5kgx8
20kgx8 - SS Lateral Raises 7.5kgx8

Dumbell Rows

25kgx10
27.5kgx10
30kgx10

Behind the Neck Barbell Press

30kgx8
35kgx8
30kgx8

Close Grip Underhand Chins

BWx8
BWx8
BWx6

As you can see a few changes today. Dropped dipping from my routine because i think its whats causing the problem in my knuckle/hand. Switched to underhand chins as there seem to be some good press about them here for biceps.

Fun session

Lower B

Back Squats

60kgx20
70kgx20
75kgx20

Leg Press

80kgx20
100kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
75kgx8

Standing Calf Raises

60kgx30
65kgx30
65kgx30

Bent Leg Standing Calf Raises

65kgx30
60kgx30
60kgx30

Weighted Crunches

5kgx15
10kgx15
10kgx15

Squats, SLDL's and calf raises were all done without shoes on today, felt a lot better. Especially the calf work - felt a much better stretch on the muscle. Was too cream crackered to bother with machine work

What did i tell ya about the shoes hey

Looks like a nice solid workout there mate, you know youre gonna catch me up and kick my ass in this weight shifting loads soon ya know

Upper A

Flat BB Bench

70kgx8
75kgx8
80kgx8
85kgx6

Wide Grip Chins

BWx8
BWx8
BWx x8
BWx7

Decline DB Bench

25kgx10
25kgx10
20kgx10

Did these for a change and won't be doing them again, got a blinding headache

Close Grip Chins

BWx8
BWx7
BWx7

Close Grip Bench

40kgx10
50kgx10
55kgx8

Tried a bit of fascia stretching at the end too - did 4x10 flyes with 12kg db's then 1 minutes stretching with the db's, holding it at the bottom of the fly movement - but by the time i finished my arms were closer to the floor. Got an amazing stretch though, will see how the DOMS are tommorow morning

Lower A

Front Squats

40kgx10
50kgx8
50kgx8

Cleans

40kgx8
50kgx8

Deadlifts

100kgx6
130kgx6
145kgx6

Standing Calf Raises

80kgx12
90kgx12

Bent Leg Standing Calf Raises

90kgx12
90kgx12

Hanging Leg Raises

BWx12
BWx10

Now then BIGBOY...

How's things ??

Bulk still going nicely??

Some good sessions there IMO

 
www.ugm.org.uk
 
 

Oh mick you're so naughty

Everything going well, keeping on top of uni work, eating and training well = win win for me

Had a few 'fat days' recently but i think it's just my mind playing tricks on me. Might do some cardio tommorow and sunday, out on the piss twice next week so all bets will be off for a clean week

Set myself a target to work towards though - hoping to Deadlift 4 plates for a single by the end of the year. Should be doable at the rate things are going IMO

You know it and you love it

Sounds like a good plan mate...

Any special occasion with going out

and getting hammered x 2??

LOL

Fat days...

I have them every once in a while...

Nothing to worry about in the great scheme of things TBH

BTW - I've replied to your post in the grinding thread...

You naughty lad

 
www.ugm.org.uk
 
 

You do me wrong mick, i've only come off the rails since you started posting in here

Tuesday night will be a massive student barcrawl, nothing on the next day so fcuk it why not, then on friday theres a load of people coming down from home, which will be equally messy

LOL



Have a good one mate...

I'll pop by again soon....

 
www.ugm.org.uk
 
 

Upper B

Pendlay Row

60kgx8
65kgx8
67.5kgx8
67.5kgx8

Dumbell Shoulder Press

20kgx8 - SS Lateral Raises - 7.5kgx8
20kgx8 - SS Lateral Raises - 7.5kgx8
20kgx8 - SS Lateral Raises -7.5kgx8
20kgx8 - SS Lateral Raises 7.5kgx8

Dumbell Rows

27.5kgx10
27.5kgx10
30kgx10

Behind the Neck Barbell Press

30kgx8
40kgx8
40kgx7

EZ Bar Curls

20kgx12
22.5kgx12
20kgx12

Was feeling lethargic tired and irritated this morning.

Now i feel full of energy and on top of the world. Love how training can turn around a day

going well my friend nice deads too.

Lower B

Back Squats

60kgx20
70kgx20

Leg Press

80kgx20
100kgx20

Stiff Legged Deadlifts

60kgx8
70kgx8
80kgx8

Standing Calf Raises

60kgx30
65kgx30
65kgx30

Bent Leg Standing Calf Raises

60kgx30
60kgx30
60kgx30

Weighted Crunches

5kgx15
10kgx15
10kgx12

Good session

Upper A

Flat BB Bench

60x10
70kgx8
75kgx8
80kgx87

Wide Grip Chins

BWx8
BWx8
BWx x7
BWx7

?Incline DB Bench

25kgx10
27.5kgx9
27.5kgx8

Close Grip Chins

BWx8
BWx7
BWx6

Dips

BWx8
BWx6
BWx4 (F)

Not a great session. Don't know whether it was down to a poor nights sleep or something else. May take a week out soon - the last time i was out the gym for more than a few days was Easter

Decided to take the rest of the week off - not feeling great and sleeping patterns have been haphazard at best recently.

Motivation has been dwindling a bit recently too so to me that equals time off

Good move mate...

I've just had a week's rest from training... got

back to the gym on Monday night - and

lifts went up easily

 
www.ugm.org.uk
 
 

how the hell do you have a 85kg bench

Thats just mental!

BTW your weights are they including the bar or excluding the bar?

ORIGINAL: theiopener

how the hell do you have a 85kg bench

Thats just mental!

BTW your weights are they including the bar or excluding the bar?

I feel my bench is comparatively week compared to other areas in all honesty. IMO it would be more but the uni benches are absolutely shocking. One of them has stands for people to spot from, can't use it because my elbows scrape it due to the depth i use. The other bench just doesn't' seem right, but new equipment coming in over christmas i'm told

This time last year though i adopted a much lower rep scheme (6 reps for most compounds) for probably about 4-5 months for a change, however my eating at the time was unbelievably poor - so for me my strength went up nicely but physique changes didn't really reflect in the increases.


Weights include the bar.

Ah ok, my rep ranges are 10 reps for 4 sets and i currently crap out at a measily 62.5kg

heck your squats are almost up there with mine as i do 20 reppers for 87.5kg and still trying to add some weight to it

Dont sell yourself short mate, you have some serious strength in that body of yours

Cheers mate

Might go back to 8-10 rep squats soon and continue doing 20 reppers on the leg press - seem to get a lot better connection with these for high reps than squats.

Back in the gym after a week off. Felt refreshed and prepared to get back in the gym. Motivation is back up as well as sleeping pattern in order again.

Upper A

Flat BB Bench

60x10
70kgx8
75kgx8
75kgx8

Wide Grip Chins

BWx8
BWx8
BWx x8
BWx6.5

Incline DB Bench

25kgx10
27.5kgx9
27.5kgx6

Close Grip Chins

BWx8
BWx7
BWx6

Did some fascia work at the end again, so missed out the tri work.

Bench down from last week but not fussed about it. Need to go back to the elbow scraping bench as this one takes so much out of me trying to get the bar unracked

Eitherway, not a bad session, chest feels nicely worked.