AK's Journal

Session 55 - Chest/Biceps

Cable Crossovers

Went for some pre-exhausting today;

12kgx12
15kgx10
17.5kgx10
17.5kgx10

Some insane pump going on here, made it hard to complete the movement

Flat DB Bench Press

30kgx6
30kgx6

Mega slow reps this week, good feeling.

Incline DB Bench Press

25kgx6
30kgx6

Chest Dips

BW+10kg x6
BW+10kgx6


Seated EZ Bar Curls

25kgx8
30kgx8
30kgx7

Hammer Curls

12.5kgx6
12.5kgx6
12.5kgx6

External Cable Rotations

2.5kgx8
5kgx8
5kgx8

Almost forgot, AM cardio done today, heart rate between 115-125 BPM.

Session 56 - Legs

Squats

80kgx6
90kgx6
100kgx6
105kgx6

Good reps these.

Leg Press

120kgx8
140kgx8
160kgx8
180kgx8

Last set was a bit funny, i couldn't seem to get myself positioned right at all

Stiff Legged Deadlift

60kgx6
80kgx6
90kgx6
95kgx6

Strength gain on a cut, who'd have thought

Calf Raises

73kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.

94kgx25 - as above twice more.


Did 40 minutes Cardio this morning too, average heart rate around 115-125, and 40 minutes after doing Legs, average heart rate around 115-125.

Good stuff buddy

Hows the calves getting on? any noticable growth in them? Usually a stuborn body part, but looks great when devolped imo. I might start working them twice a week again.

How you doing cardio? You got a treadmill or spin bike?

Calves aren't really doing that much atm

They're developing ever slow slowy, even moreso now i'm in a calorie deficit.

Legs in general seem to have responded pretty low in comparison to other areas, once i'm bulking again i might switch things about a bit and see what happens.

Cardio is going well, i just nip down to the gym (literally round the corner ) and walk on the treadmill, only need to be going about 5-6kph to get into my heart rate zone

Weigh In - 14 days in

Original Weight - 205
Weight Week 1 (16/3/07) - 199.6 lbs
Weight Week 2 (23/3/07) - 197.6 lbs

Weight loss this week - 2lbs
Total weight loss - 7.4lbs

Perfect amount to drop this week, happy with this

ORIGINAL: Ak_88

Weigh In - 14 days in

Original Weight - 205
Weight Week 1 (16/3/07) - 199.6 lbs
Weight Week 2 (23/3/07) - 197.6 lbs

Weight loss this week - 2lbs
Total weight loss - 7.4lbs

Perfect amount to drop this week, happy with this

Excellent work mate IMO...

Keep up the good work...

What's your end target mate... weight or bf% etc??

Unsure really Mick. I started out this time last year at around 160lbs or so i think. I'm not fussed about bf%, mainly what i look like in the mirror.

Ideally i think i'll finish around 175-180 (assuming i've gained at least 12lbs of lean tissue in the last 12 monthes), although obviously that depends on how everything pans out.

ORIGINAL: Ak_88

Unsure really Mick. I started out this time last year at around 160lbs or so i think. I'm not fussed about bf%, mainly what i look like in the mirror.

Ideally i think i'll finish around 175-180 (assuming i've gained at least 12lbs of lean tissue in the last 12 monthes), although obviously that depends on how everything pans out.

Sounds like a plan TBH mate... I tend to go off the mirror too

Keep up the good work... making really good steady progress there IMO

Session 57 - Shoulders/Triceps

Seated Dumbell Shoulder Press

20kgx6
25kgx6
27.5kgx5
30kgx5+1 assisted rep

Lateral Raises

10kgx8 - Drop-set of 7.5kgx8
10kgx8 - Drop set of 7.5kgx8
10kgx8 - Drop set of 7.5kgx8 - 5kgx8 Dropset

Close Grip Bench Press

50kgx8
60kgx8
70kgx7+1 assisted rep

Tricep Dips

BW+10kgx6
BW+11.25kgx6
BW+11.25kgx6

Face Pulls - Cable

No face pulls today, doing back tommorow morning so didn't want to work my rear delts too hard.

40 minutes steady cardio done, average bpm between 120 & 125.

Session 58 - Back/Traps

Deadlifts

No deadlifts today. Doing legs on monday so i didn't want to blow my hamstrings out too much.

Wide Grip Chins

BWx8
BW+5.00kgx8
BW+7.50kgx6
BW+10kgx6

Bent over Barbell Rows

60kgx8
70kgx8
80kgx8
85kgx8

Incline Shrugs

55kgx8
65kgx8
75kgx8

40 minutes pwo cardio too, average bpm 115-125.

Session 59 - Legs

First of this weeks 3 increased volume sessions to compensate for 2 weeks of little/no training;

Squats

60kgx8
80kgx8
90kgx6
100kgx7
110kgx8
60kgx20

Leg Press

120kgx10
140kgx10
160kgx10
180kgx8 - Drop set of 120kgx10


Stiff Legged Deadlift

60kgx8
80kgx8
90kgx6

Couldnt face the last set, i was totally blown out

Calf Raises

87kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.

94kgx25 - as above twice more.


40 minutes cardio done, average bpm between 115-130.

you got any pics mate?

Not as of yet, the only ones ive got are from when i started through till late december, lacking some consistency in lighting etc too

However i'm making sure i don't take any between now and when i finish cutting, i'll dig around for the ones ive got though tommorow

Session 59 - Smash the fanny out of Chest day

Since i'm not training next week i decided to up the volume, up the reps, up the pain

Flat BB Bench Press

50kgx10
60kgx10
70kgx8
75kgx8
75kgx6

Pretty good actually compared to my previous thoughts on BB benching. Got a feeling in my chest i've not had in a while. Very handy.

Incline DB Bench Press

20kgx8
22.5kgx8
25kgx8
25kgx8

Chest Dips

BW+5kgx6+2 negatives
BW+2.5kgx5

My shoulders/tri's were pretty wasted by this point

Flat FB Flies

8kgx8
10kgx8
12kgx9

Done dusted, no more.

40 minutes steady cardio done, average BPM 120-130.

Session 61 - Back/Traps

Deadlifts

60kgx10
120kgx6
130kgx6
140kgx5.5
130kgx6

Wide Grip Chins

BWx10
BW+2.5kgx6
BWx8
BWx7

I couldn't believe how hard it was trying to add 2 extra reps

Bent over Barbell Rows

60kgx8
70kgx8
70kgx8
60kgx8

Slooooow reps, more squeeze.

Incline Shrugs

45kgx8
55kgx8
65kgx8
65kgx8

40 minutes pwo cardio too, average bpm 115-125.



Not fussed about some of the stuff going down a bit. Today was done with virtually zero carbs in me (trained from 4pm, last carb intake was at 8am), so hopefully it'll clear up after easter.

In the meantime i've now got roughly 2 weeks off to just chill and recuperate (other than morning cardio the week after next)

Time to resurrect this thing, had about 2.5 weeks off and enjoyed it, but was budding to get back into the gym today.

Weigh in this morning was 193 lbs, 3lbs lost over easter, although i'm not sure what this 3lbs was. Fairly dehydrated when i woke up this morning, damn heat


Session 62 - Chest/Bi's

Flat DB Bench Press

20kgx10
25kgx10
25kgx10

Moving all my rep ranges upwards now to try and spark some new stimulation, the 6 reppers didn't seem to do much for me

Incline DB Bench Press

22.5kgx10
22.5kgx10

Chest Dips

BWx8
BW+1.25kgx8

Seated EZ Bar Curls

25kgx10
25kgx10
25kgx8

Alternate Seated Hammer Curls

10kgx9
10kgx9
10kgx9

Most of the weights down, not bothered. Reps are up, TUT is up, pump was good.

Diet is back on track, full steam ahead for the coming weeks.

40 mins cardio also done PWO - Average BPM was 120-125.

Session 63 - Legs

3 weeks since i'd done legs, oh the pain

Squats

60kgx10
70kgx10
80kgx10
85kgx10

Leg Press

120kgx10
140kgx10
150kgx10
150kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
75kgx8
80kgx8

Calf Raises

Didn't have enough time to do the regular calf work, so i did 25 reps at 73kg, quick stretch, another 20 reps at 73kg, quick stretch, last 25 reps at 73kg.

i just had a week off m8, and today i was back doing legs again.

i did ask myself why i go through this pain, why not just be fat and live like i did on holiday.

well done omn the cutting progress, it takes real dedication to cut

ORIGINAL: carl19

i just had a week off m8, and today i was back doing legs again.

i did ask myself why i go through this pain, why not just be fat and live like i did on holiday.

well done omn the cutting progress, it takes real dedication to cut

Thanks buddy

It's a bit frustrating this week, i've upped my reps on virtually all fronts so the weight has/is/will go down, assisted by the laziness of 2-3 weeks off

Worse still the temperature of the gym is crazy, no ventilation so i might as well train in a sauna.

Crazy DOMS on the way tommorow, had to do a plyometrics session right after the gym for a uni module