AK's Journal

Session 70 - Chest/Bi's

Flat DB Bench Press

22.5kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
25kgx10

Chest Dips

BWx8
BWx8
BWx8

Seated EZ Bar Curls

25kgx12
25kgx10
25kgx10

Alternate Seated Hammer Curls

10kgx10
10kgx10
12kgx8

Journal

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ak your shoulder press and bench press are very close????

 

ORIGINAL: carl19

ak your shoulder press and bench press are very close????

Yeah; i'm not really sure why tbh.

When i do my shoulder press it's at a very very slight angle, as i get quite a bit of discomfort from pressing directly vertically, something like that anyway.

I think my bench is just sh1t to be honest. My chest isn't my strongest area, whether that's genetic or years of abusing it every time i was in the gym before i found MT i don't know.

Eitherway once the cut's down my programme will hopefully change to pack on some chest and leg mass.

Journal

Youtube Channel

Legs

Squats

60kgx10
70kgx10
80kgx10
90kgx10

These were a bit iffy today. Did some SAQ training on tuesday after Chest/bi's, so my legs were still not 100%.

Leg Press

120kgx10
140kgx10
150kgx10

Couldn't hack the last set

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

80kgx25x25x25
87kgx25x25x25
94kgx25x25x25

40 minutes PWO cardio done too, bpm between 115-125.

Journal

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Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx10
25kgx8
25kgx8
27.5kgx6+2

Last set was a bit poor, felt burnt out, flat. Maybe i'm finally in the cutting zone

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

Both benches were in use and it was too hot to faff around waiting, did some Rope pulldowns instead;

15kgx12
17.5kgx12
20kgx12

Tricep Dips

BWx8
BWx8
BWx8

Face Pulls - Cable

20kgx10
25kgx10
27.5kgx10

Journal

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40 minutes cardio done this morning, BP was a bit erratic, 115-130 bpm.

Journal

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whats the SAQ for mate?

do you do it simply to aid cutting or for sports

(sorry if i missed a previous reference to it)

Hi TT.

It was just something to do with my uni course (Sport & Exercise Science) for Athletic Conditioning. Felt like i had shin splints coming along towards the end of it

Won't be doing it again though as it was a one off session, nothing directly related to cutting/training

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im a fan for sports based stuff

(i called mine FSP (functional specifc training))

not though for cutting

weights
easy cardio
calorie deficit diet

Yeah, thats all i'm doing currently. But i was keen to learn what it was like and i'm not paying £3k a year to not go to lectures/practicals

Journal

Youtube Channel

a click on the SAQ webiste would have cost far less than £3k

ORIGINAL: ToxicToffee

a click on the SAQ webiste would have cost far less than £3k

True, although clicking on an SAQ website won't put BSc in my name.

Eitherway i enjoyed doing it and as it's not a regular occurance i can't imagine it had a massively negative effect anyway.

Journal

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Back/Traps

Deadlifts

120kgx6
130kgx6
140kgx4.5
130kgx5

Pendlay Rows

50kgx8
55kgx8
60kgx8

Bent over Barbell Rows

60kgx8
55kgx8

Wide Grip Chins

BWx8
BWx7
BWx6
BWx6

These were bad, time to put these in before rows again.

Incline DB Shrugs

18kgx12
22.5kgx12
27.5kgx12

Journal

Youtube Channel

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
Weight loss this week: 2 lbs

Total weight loss 18lbs

2 more lbs off and feeling leaner each week. Not sure how much i'm left wanting to lose. I can still get a handful around my abs, as well as lacking some chest definition.

My backside on the otherhand seems to refuse to downsize

Journal

Youtube Channel

Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
25kgx10
25kgx10

Chest Dips

BWx10
BWx8
BWx7

Seated EZ Bar Curls

25kgx12
25kgx12
25kgx12

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

Top session. Whether the weather being cooler made it more tolerable we'll find out next week

Journal

Youtube Channel

ORIGINAL: Ak_88

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
Weight loss this week: 2 lbs

Total weight loss 18lbs

2 more lbs off and feeling leaner each week. Not sure how much i'm left wanting to lose. I can still get a handful around my abs, as well as lacking some chest definition.

My backside on the otherhand seems to refuse to downsize

Hi Mate,

How are things??

Excellent progress with the cut BTW

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Pretty good thanks Mick.

Still having a bit of trouble sleeping on low carb days, should really rejig my diet a bit to have my carbs a little closer to bed really.

Feeling a lot leaner though. Trousers/jeans are looser and theres definately a loss around my stomach/obliques.

Aiming to lose up to another 17/8 lbs tops i think, enough to get myself down to a nice lean base to build back up slowly this time

Journal

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Legs

Squats

60kgx10
70kgx10
80kgx10
92.5kgx10

Leg Press

120kgx10
150kgx10
150kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
92.5kgx8

Calf Raises

94kgx25x25 unweighted reps
101kgx25x25 unweighted reps
108kgx25x25 unweighted reps

40 minutes PWO cardio done too, couldn't measure BPM because i was stuck with the crap treadmill

Journal

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40 minutes cardio done this morning, bpm between 115-125.

Journal

Youtube Channel

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx8
27.5kgx8
27.5kgx7

Worst spotter in the world for the last 2 sets. Asked him to give me a hand getting them up and by the time i had one up he just dumped the other on my knee

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

40kgx12
50kgx12
50kgx14

Much better spotter for the last set here

Tricep Dips

BWx10
BWx8
BWx7

Face Pulls - Cable

22.5kgx10
25kgx10
27.5kgx10

Journal

Youtube Channel

40 minutes cardio done this morning, bpm between 115-125.

Journal

Youtube Channel

Back/Traps

Deadlifts

120kgx6
130kgx6
140kgx4.5
130kgx5

Pendlay Rows

50kgx8
60kgx8

Bent over Barbell Rows

60kgx8
55kgx8

Wide Grip Chins

BWx8
BWx7
BWx6
BWx6

Incline DB Shrugs

25kgx10
25kgx12

40 mins cardio PWO - BPM between 115-125.

Journal

Youtube Channel

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
Weight loss this week: 1 lb

Total weight loss 19lbs

I'm irritated about this week. Although diet has been clean and good as normal, i've skimped on morning cardio recently, so i guess i got my karma. However i'm fired up and planning to rejig things to speed it up again.

Rock on

Journal

Youtube Channel

ORIGINAL: Ak_88

40 minutes cardio done this morning, bpm between 115-125.

Hey AK

just curious about your cardio, do you feel the level of intensity is barley more than a walk?

the reason I ask is I just started un-fueled cardio this morning at between 110-120bpm and intensity was nothing, didnt break a sweat, just used to doing cardio up around 70-80% MHR

Thanks

SoloSailor

The Journal

ORIGINAL: solosailor

ORIGINAL: Ak_88

40 minutes cardio done this morning, bpm between 115-125.

Hey AK

just curious about your cardio, do you feel the level of intensity is barley more than a walk?

the reason I ask is I just started un-fueled cardio this morning at between 110-120bpm and intensity was nothing, didnt break a sweat, just used to doing cardio up around 70-80% MHR

Thanks

The cradio should be nothing more then a walk around the block best cardio IMO is walking the dog for 45 mins

AK that is a good weight loss there mate 1 to 2lb's a week is perfect good going mate

Best of luck with the rest of the cut

ORIGINAL: solosailor

ORIGINAL: Ak_88

40 minutes cardio done this morning, bpm between 115-125.

Hey AK

just curious about your cardio, do you feel the level of intensity is barley more than a walk?

the reason I ask is I just started un-fueled cardio this morning at between 110-120bpm and intensity was nothing, didnt break a sweat, just used to doing cardio up around 70-80% MHR

Thanks

Pretty much that yeah. Morning cardio is between 5.5-6 km/h, although i stick it on an incline as well so i don't have to go much faster , Just enough to put you out of breath and sweat a bit, nothing more.

Thanks DW, just aiming to speed things up a little now as i want to go home and enjoy my food a bit more

Journal

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HA HA HA i dont blame you there mate i love my food too much to be cutting or atleast lean bulking

Thanks DW and AK for that

good luck with the rest of your cut! how much longer do you think you have left?

Thanks

SoloSailor

The Journal

ORIGINAL: solosailor


Thanks DW and AK for that

good luck with the rest of your cut! how much longer do you think you have left?

Thanks

How long is a piece of string?

I started off March 06 at ~167lbs i think (maybe 156, can't remember) and was fairly skinny.

Assuming i've gained 12-14lbs of lean tissue over those 12 monthes, i want to finish around 165-170lbs if i can get my bf down to <10% to give me a good lean base to bulk from.

So assuming i can lose 2lbs a week onwards now, maybe 6-7 weeks left?

Journal

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Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
25kgx10
25kgx9

Chest Dips

BWx9
BWx8
BWx8

Seated EZ Bar Curls

25kgx10
25kgx8
25kgx7

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

Felt like a piss poor session. Had trouble meeting everything i did last week. High carb day as well, i'll put it down to the lack of sleep i got last night, again.

40 minutes cardio done this morning though, 115-125 BPM.

Journal

Youtube Channel

Legs

Squats

60kgx8
70kgx8
80kgx8
90kgx6

Leg Press

120kgx10
140kgx10
160kgx10
160kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
92.5kgx8

Calf Raises

94kgx25x25 unweighted reps
101kgx25x25 unweighted reps
108kgx25x25 unweighted reps

Journal

Youtube Channel

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx8
27.5kgx8
27.5kgx8

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

40kgx12
50kgx12
52.5kgx10

Tricep Dips

BWx10
BWx8
BWx7

Face Pulls - Cable

22.5kgx10
25kgx10

Good session today, all to waste tonight though when i go out for a friends birthday

Journal

Youtube Channel

Back/Traps

Deadlifts

Deloaded today, didn't fancy going heavy.

100kgx10
100kgx10
100kgx10
100kgx7

Pendlay Rows

50kgx8
60kgx8

Bent over Barbell Rows

60kgx8
60kgx8

Wide Grip Chins

BWx10
BWx9
BWx10
BWx9

DB Shrugs

25kgx12
25kgx12

40 mins cardio PWO - BPM between 115-125.

Journal

Youtube Channel

Weigh In

09/03/07 - 205
16/3/07 - 199.6 lbs
23/3/07 - 197.6 lbs
16/4/07 - 193 lbs
23/4/07 - 191 lbs
30/4/07 - 189 lbs
07/05/07 - 187 lbs
14/05/07 - 186 lbs
21/05/07 - 184 lbs
Weight loss this week: 2 lbs

Total weight loss 21lbs

Back on track, total loss up to 1.5 stone now so that's made me happy. Feeling a lot leaner still, traps seem to becoming more prominent when i have a little pose in the mirror

Probably/hopefully no more than 7-10 lbs left to go

Journal

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Nice one fella...

another 2lb off...

Keep up the good work BTW...

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Cheers Mick , it doesn't feel too much like work these days just habit, although getting through 8 egg whites in the morning is

Chest/Bi's

Flat DB Bench Press

25kgx10
25kgx10
27.5kgx10

Incline DB Bench Press

22.5kgx10
25kgx10
25kgx10

Chest Dips

BWx10
BWx9
BWx9

Seated EZ Bar Curls

25kgx12
25kgx10
25kgx7

Alternate Seated Hammer Curls

10kgx10
10kgx10
10kgx10

40 minutes cardio done this morning though, 115-125 BPM.

Good session(s), weathers heating up a bit so i expect things to get a bit harder again. Oh well chin up

Journal

Youtube Channel

Legs

Squats

60kgx8
70kgx8
80kgx8
90kgx9

Leg Press

Knee wasn't feeling too hot after squats, left these out.

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
92.5kgx8

Calf Raises

94kgx25x25 unweighted reps
101kgx25x25 unweighted reps
108kgx25x25 unweighted reps

Journal

Youtube Channel

Good going, im 6ft 2ish 184lbs - Cutting also, although exams and trips away from home hindering it.

Look similar in stats, you look to be lifting more and you can train legs(Im still waiting for physio).


Keep it up!!!

hi AK

been reading your journal for a bit but not got round to posting! Just wanted to say im really imressed with your cut and the amount of cardio your managing! Im sure you'll get the results your after

Si

my journal, come say hello - I need all the help I can get! 
http://www.muscletalk.co.uk/tm.aspx?high=&m=3731999&mpage=1#3731999

Thanks for the comments guys

Hopefully nearing the finish line now, although still a good few lbs of fat left to shift.

In all honesty it hasn't seemed that hard for the majority of time, getting up for cardio is a pain but it has to be done. And given that my lectures have been few and far between this semester it's' given me plenty of time to make sure i'm getting my meal timings and training spot on.

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx8
25kgx8
25kgx4

God awful heat today & poor night's sleep = poor lifts

Lateral Raises

10kgx10 - Drop-set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7
10kgx10 - Drop set of 7.5kgx7

Close Grip Bench Press

50kgx12
52.5kgx10
55kgx10

Tricep Dips

BWx8
BWx9
BWx9

Face Pulls - Cable

22.5kgx10
25kgx10
27.5kgx10

Journal

Youtube Channel