AK's Journal

Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
25kgx10

Chest Dips

BWx10
BWx9
BWx8

Seated EZ Bar Curls

Different bars, all of which seemed to hurt my wrists, back to DB's for the summer its seems.

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10


Morning cardio done, far more interesting now as i have a ps2 to play while i'm on the treadmill

Legs

Back Squats

60kgx10
70kgx8
80kgx8
90kgx8

Leg Press

80kgx10
120kgx10
150kgx10
150kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
95kgx8

Calf Raises

80kgx20
90kgx20
130kgx20
140kgx20

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx8
25kgx8
25kgx8
25kgx8

Lateral Raises

10kgx12
12kgx12
12kgx10
12kgx9

Close Grip Bench Press

50kgx12
55kgx10
55kgx10

Tricep Dips

BWx9
BWx9
BWx9

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Back/Traps

Deadlifts

100kgx6
120kgx6
130kgx6
135kgx6

Bent over Barbell Rows

50kgx8
55kgx8
65kgx8
60kgx8

Wide Grip Chins

BWx8
BWx7
BWx6
BWx6

DB Incline Shrugs

25kgx12
25kgx12

All deadlifts were strapless this week, my hands are ripped to pieces as a result

Hey nice journal and progress m8 . What weight do you hope to end up at? and will you be posting before and after pics?

Arnold

Hi Arnold, i will be posting up before & after pictures.

I think i've still got 6-8 lbs left to drop, and progress has really slowed since ive been home so i've had to shake a few things up, so hopefully around 175lbs or so.

Chest/Bi's

Reversed the order of chest exercises, my oh my did i feel it

Flat DB Bench Press

22.5kgx10
22.5kgx9
22.5kgx9

Incline DB Bench Press

20kgx10
22.5kgx10
22.5kgx10

Chest Dips

BWx8
BWx8+2.5kg
BWx8+5kg

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

Legs

Back Squats

60kgx10
70kgx8
80kgx8
90kgx8

Leg Press

90kgx10
130kgx10
150kgx10
150kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

130kgx20
150kgx20
130kgx20
130kgx20

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
22.5kgx10
22.5kgx10
22.5kgx10

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx12
55kgx10
55kgx10

Tricep Dips

BWx9
BW+2.5kgx8
BW+2.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Some of the lifts down a bit this week, haven't been feeling too great this week

Back/Traps

Deadlifts

100kgx6
130kgx6
135kgx6
130kgx5

Bent over Barbell Rows

50kgx8
55kgx8
55kgx8
55kgx8

Wide Grip Chins

BWx8
BWx8
BWx7
BWx5

Shrugs

90kgx8
90kgx8

Chins before Rows today, felt better. Although i spent most of yesterday (as in 6-8 hours) playing guitar, i think that fried my wrists a treat and i certainly felt it when my grip was giving out on the second set of chins

Chest/Bi's

Same as last week - Dips > Incline > Flat Bench

Flat DB Bench Press

22.kgx10
22.5kgx10
22.5kgx10

Incline DB Bench Press

22.5kgx10
22.5kgx10
22.5kgx10

Chest Dips

BWx8
BW+2.5x8
BW+5x8

Seated EZ Bar Curls

Left out bicep work today, still felt a bit sore from back work on sunday. Did some rotor cuff/extra chest work instead.

Legs

Back Squats

60kgx10
70kgx8
80kgx8
90kgx8

Leg Press

90kgx10
130kgx10
140kgx10
140kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

130kgx20
150kgx20
130kgx20
130kgx20

Leg press down a bit, did SLDL's before them this week.

Great work matey, making good progress.
Hopefully in the coming weeks I'll get my arse into gear and start my own journal, spent the last couple of weeks trying to put together an achievable diet and descent routine

I'll be checking back to see how your getting on over the summer months!

Cheers BR, hopefully be done in a few weeks, just need to be more strict on food intake really

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx10
25kgx10

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx12
50kgx10
50kgx10

Tricep Dips

BWx9
BW+2.5kgx9
BW+5kgx9

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Dips before CGBP today, reason one went up and one went down

Good progress on the deadlift mate. I see you ditched standing bb press tough, why is that?

ORIGINAL: mishima

Good progress on the deadlift mate. I see you ditched standing bb press tough, why is that?

Thanks Mish

Standing BB press i had to ditch because i found where i was going heavier, i was getting some pains/discomfort in my neck and back. Probably form issues, although i tried a number of things and couldn't sort it.

Shame, but i've found i 'feel' seated DB pressing a bit better.

Have you tried to give more energy into the squat by cutting off the leg press and sldl, or do you want to keep at it for personal reasons?

doing well mate, not spoke 2 u online 4while so hope ur all good! am guessing u can`t be to far away from some decent abs now?!

Lee

ORIGINAL: mishima

Have you tried to give more energy into the squat by cutting off the leg press and sldl, or do you want to keep at it for personal reasons?

I found that when i was doing Squats and SLDL's that i wasn't getting much in the way of growth (then again i was working at 6 reps normally), so i added in leg press and increased to 8 reps for squats, 10 for leg press and its helped growth a bit.

However my next routine i'll be doing legs twice a week to bring them up a bit - front squats/deadlifts on one day and back squats/SLDL's another.

Should hopefully spur my wheels into action.

ORIGINAL: youngmuscle86

doing well mate, not spoke 2 u online 4while so hope ur all good! am guessing u can`t be to far away from some decent abs now?!

Lee

Getting there slowly

Back/Traps

Deadlifts

100kgx6
130kgx5
120kgx7
120kgx6

Not sure what happened here. Felt like CNS failure after the first set . Time to drop the poundage and go back to 10 reps.

Bent over Barbell Rows

50kgx8
55kgx8
55kgx8
50kgx8

Wide Grip Chins

BWx9
BWx7
BWx7
BWx6

Shrugs

90kgx8
90kgx8

Still struggling with the chins, not sure what to do about those