AK's Journal

You planning a CKD for last 2 weeks mate, or just knowledge? I got longer to go than you Prob 4 more weeks

Just knowledge for now Rich - gonna look at running one over christmas when i'm at home.

No commitments so i can plan it right down to the microdetail

Yeah, they look like alot of hassle tbh but i considered it for the last few lbs just to test it out really/experience it.

Trouble is, avoiding all that bread, fruit and other lovely carbs I hear its pretty tough going also as you drop carbs back, i'd probably go mad!

Yeah cutting out the carbs during the week will be tough. But think of the weekends

Besides 6-8 weeks is nothing, walk in the park

Legs

Back Squats

60kgx10
70kgx8
80kgx8
90kgx8

Leg Press

90kgx10
120kgx10
120kgx10
120kgx10

Wasn't feeling great today, squats weren't effected but these were.

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx8
90kgx8

Calf Raises

80kgx20
100kgx20
110kgx20
110kgx20

Even little things like an apple before i go bed, or a hot chocolate will be ruined Although yeah weekends would be awesome, i expect you'd look pretty awesome too, bit like competition prep - Would be packed full of glycogen!
6-8 weeks of no carbs would be ouchy lol, although i guess fat tastes nice so welcome the bacon, eggs, and burgers

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx8
25kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

50kgx10
50kgx10
45kgx10

Tricep Dips

BW+2.5kgx8
BW+5kg
BW+7.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Dips are going mad at the moment with gains - wasn't particularly tough at 7.5kg either

Back/Traps

Deadlifts

100kgx8
105kgx8
107.5kgx8
107.5kgx8

Bent over Barbell Rows

50kgx8
50kgx8
50kgx8
45kgx8

Wide Grip Chins

BWx8
BWx8
BW+1.25kgx8
BW+2.50kgx8

DB Shrugs

25kgx12
25kgx12

Chins were great again, really happy to finally get some more weight around my waist for these, shame the rows suffered though but not a problem.

1 week left of cutting

Chest/Bi's

Dips > Flat > Incline

Flat BB Bench Press

50kgx10
60kgx10
60kgx10

Incline DB Bench Press

20kgx10
20kgx10
20kgx10

Chest Dips

BW+5kgx8
BW+7.5kgx8
BW+10kgx8

Alternate Seated Hammer curls

10kgx10
10kgx10
10kgx10

Dips up yet again - bloody fantastic. Shame they're about to go midway through my routine as of next week, weight seems to be really shooting up again on these at last.

Good going with the Dips mate - have just have a few of the last pages and you can really see the improvement!
You've even managed to inspire me to contemplate buying a belt

Legs

Front Squats

30kgx10
40kgx10
45kgx10
40kgx10

Leg Press

80kgx10
120kgx10
140kgx10
140kgx10

Stiff Legged Deadlift

60kgx8
70kgx8
80kgx
80kgx8

Calf Raises

80kgx20
100kgx20
100kgx20
100kgx20

Front squats today instead of back squats to get a rough feel for them for next week onwards - were ok except my leg positioning was a bit funny - similar to lighter back squats where i think i'm lacking flexibility, will look into it.

Other than that not much to say

I really struggle with front squats, just cant get on with them.

Your doing a very similar routine to me at the moment, im loving it, u?

What do you do for cardio?

Hi Banksy.

Front squats i did quite like - although i think theres a few creases to iron out form-wise.

Been on this routine for a good 10 months or so now, so its getting a little tiresome now, for cardio i'm just doing 40 minutes most mornings

yeah i can imagine most routines becomming pretty boring after that time, il probanbly change mine up after 12 weeks or so.

Not long left of the cut now mate, sounds like its gone alright....good luck on the bulk!

178lbs or lower now mate?

Still floating around it Rich unfortunately, the last few weeks have been a bit funny. Oh well, happy with where i've come from since March.

Next week will see everything back to basics. Lots of compounds, lots of food, lots of rest

Shoulders/Triceps

Seated Dumbell Shoulder Press

22.5kgx10
25kgx10
25kgx8
25kgx8

Lateral Raises

10kgx12
10kgx12
10kgx12
10kgx12

Close Grip Bench Press

40kgx12
45kgx12
40kgx12

Tricep Dips

BW+2.5kgx8
BW+7.5kg
BW+7.5kgx8

Face Pulls - Cable

24.5kgx10
28kgx10
31.5kgx10

Tri's were annihilated after this

nice log! keep it up!

your sldl and dl weight are relatively close, your keeping your form in check?

Yeah T - form is fine on both, get a nice stretch feeling on the hammies from SLDL's and deadlifts just leave me smashed.

Come down in weight a lot recently. I was repping 3 plates for 6 before i started cutting, but as the cuts dragged on it feels more like i'm hitting CNS failure (or close to) on my last set of deads - which effectively made the rest of the session worse.

Took the ego hit and dropped the weight enough to get 4 sets out and not feel totally dead.

New routine as of next week see's deadlifts second in the session following front squats, so i should be able to push myself harder

So your bulking now? Got another 7lbs to go

GL, enjoy your new found calories

Will be bulking again from monday i think. Bit more of a relaxed approach over the weekend, bringing up the carbs again but maintaining a cleanish diet. Taking sunday off of training due to change of routine.

Then nice n clean until December or so, possible 6-8 week CKD then, if not then clean until feb/march, then i'll be getting shredded.

The plannings in place, dedication will be too.

Good stuff mate!

I also planned to bulk for like 6 months, but a wedding has popped up in december 1st and i wanna look lean(on the face) for that so mehhhh! Also 'hen' night(Lesbien wedding) may involve dressing up as a girl
So looks like ill be cutting in prep for that i think, so 8week bulk, 4week cut (Aim to gain 1lb a week) so 3000kcal diet ish.

Good luck with the bulk, cant wait to be back in positive calories!!!!

are we gunna see some cut pics mate

 

Well, ask and you shall receive

Haven't got any decent in between photos really. March '06 was when i started training properly. Diet got cleaned up, training got nailed. First few months were good - lifts were progressing nicely and scales were going up.

Got to uni and it started going downhill steadily. Training was always good but eating was getting consistently worse. Some meals with very little protein, very CHO/calorie heavy and long gaps without eating.

March came, Big Les sorted my diet out (big thanks to you for that buddy ) and this is the result some 16 months on. First pictures are either 156 or 167 lbs, second pictures are around 175-178 lbs.









Nothing worth nothing for legs, still like twigs

I'd like to say i'm happy with the results. I am to an extent, i was expecting to hold more mass but given the application in the final 6 months of bulking it seems i just padded out with fat. No quarms though, got out what i put in.

As of tommorow i'll be back on the bulk, albeit cleaner and steadier than last time, hoping to gain at a steadier pace - 2-4lbs a month would be ideal. As stated above i'll either run a 6-8 week Keto over Dec/Jan, or hold back until Feb/March time and run another cut, bringing fat much further down though than this time.

Cut over, bring on the bulk

Nice posing in the march 2006 back double biceps shot Looks more like your at a rave.

Lost noticeable fat and also added LBM over the past year, can't argue with that really.

Well done mate.

Yeah, i thought that too, watch out Ronnie

Awesome progress there mate...

Added some real width to your shoulders...

Well done

 
www.ugm.org.uk
 
 

Well done mate, come along nicely!
Good luck with the bulk, shall stay tuned!

ORIGINAL: Ak_88

Yeah, i thought that too, watch out Ronnie

ORIGINAL: mick_the_brick


Awesome progress there mate...

Added some real width to your shoulders...

Well done

..and your lats. They have looked to increased in width greatly. Chest has good shape to it now too, the top two comparasion pics speak for themselves.

Cheers for the comments chaps, much appreciated

Anywho, change of routine now as well. Means a bit more frequency on my legs (hopefully bringing them up tp speed) as well as a lot more compound movement.

Which hopefully = more growth

Will be doing cardio twice a week too on Weds and Saturday, not decided what cardio just yet.

Upper/Lower

Monday

Upper A: Bench / Chin-Up

BB Flat Bench Press: 4 x 8
Wide-Grip Chin-Ups: 4 x 8
DB Incline Bench Press: 3 x 10
Close-Grip Pull-Ups: 3 x 10
Close Grip Dips - 3x10

Tuesday

Lower A: Deadlift / Front Squat

BB Deadlifts: 4 x 8
BB Front Squats: 4 x 10
Weighted Crunches: 3 x 15
Seated Calf Presses: 3 x 20

Thursday

Upper B: Row / OH Press

BB Bent-Over Rows: 4 x 8
DB Shoulder Press: 4 x 8
DB One-Arm Rows: 3 x 10
Wide-Grip Chest Dips: 3 x 10
Standing EZ Bar Curls 3x10

Friday

Lower B: Back Squat / SLDL

BB Back Squats: 4 x 8
BB Stiff-Leg Deadlifts: 4 x 10
Hanging Leg Raises: 3 x 15
Standing Calf Raises: 3 x 20

Upper A

Flat Barbell Bench

50kgx8
60kgx8
65kgx8
67.5kgx8

Wide Grip Chins

BWx8
1.25kgx8
2.5kgx8
BWx6

Incline DB Bench

22.5kgx10
25kgx10
25kgx10

Hammer Grip Chins

BWx9
BWx7
BWx6

Close Grip Dips

BWx10
BWx10
BWx10

First session, pretty good. Need to perfect Flat BB form.

First chins were a bit of a downer following last weeks, gonna drop the weight a bit on these. Hammer chins and dips absolutely killed me though

Good luck with your new routine

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

Good work there - can see that you have put the hard work in to getting the results you wanted.

Well done - you should be justifiably proud of what you have achieved !

All the best for the next phase of your training - you have already obviously added some muscle - especially to your back and you are leaner too - great start!

BL

NOW OPEN:
Muscle Factory Lancaster
Lancaster's only Gym for serious trainers
Les Willis: Nutrition Cons... 2nd June: Body-weight Challenge, Squat ane Bench your body weight for reps to win £250 - registration at 2:00pm

ORIGINAL: Ak_88

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

What are you planning on doing with the diet now?

I know you said about adding small increases each month, which I think is a better plan then all out bulking.

Lower A

Front Squats

40kgx10
45kgx8 - Form went a bit funny here, think the bar started slipping, chalked up my shoulders.
45kgx10
47.5kgx10

Deadlifts

100kgx8
105kgx8
105kgx8
100kgx8

Hanging Leg Raises

BWx15
BWx15
BWx15

Seated Calf Raises

30kgx15
30kgx15
30kgx15

Great session. Decided to do squats first, deadlifts would leave me far too fried to put in a decent effort after.

Lower back was also pumped up like a fcuking bouncy castle

Well two days into this routine and i'm feeling absolutely smashed, and i love it

ORIGINAL: Cheshire Cat

ORIGINAL: Ak_88

Cheers CC, old one was getting a bit stale and i thought i needed to take a step back and take a more compound approach

What are you planning on doing with the diet now?

I know you said about adding small increases each month, which I think is a better plan then all out bulking.

Hey CC.

Currently i'm on this diet;



Not currently taking in all that, however increasing CHO each day to try and steadily get back onto it.

Weight seems to have rebounded up a few lbs this week too, presumably just water retention from glycogen stores.

Upper B

Barbell Row

50kgx8
60kgx8
62.5kgx8
62.5kgx8

Dumbell Shoulder Press

22.5kgx8
22.5kgx8
25kgx8
25kgx8

Dumbell Rows

22.5kgx10
25kgx10
25kgx10

Wide Grip Dips

BWx10
BWx10
BWx10

EZ Bar Curls

20kgx12
20kgx10
15kgx10

Good session again. Didn't feel quite as taxing physically and mentally as the previous too, but still a good workout nonetheless.

Rows and dips should go up next week.

Hello m8, hope you dont mind me popping in & taking a look through your journal?

Made some good progress in your pics well done!

I like the way you've set your diet out on a spreadsheet, thats a wicked idea & might have to copy it!

Goodluck with your bulk m8 & keep at the hard work!

“Anyway they don’t always have junk food — sometimes I cook a microwave meal."

The most caring mum in Britain!!!!

Of course you can Dai, the more the merrier

Organisation is key for me to succeed, so by having it tabled out it means i've got no excuse