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

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.

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.

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

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

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

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

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.

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

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

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

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

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

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

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

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