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RE: AK's Bulking Route to Bigness - Jan. 22 2007 18:03:21
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: Cheshire Cat
Yo bro
Nice leg session up there  Good squating
Student lifestyle interfering with your workouts, tut tut  Keep at it mate!
Yeah, shame isnt it
Today is the first day though that i've been able to walk free of calf DOMS.
AND I DID LEGS ON WEDNESDAY  
May alternate between calf blasting and ab work now, can't be doing with this every week  
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RE: AK's Bulking Route to Bigness - Jan. 24 2007 17:22:58
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 28 - Legs
In the interest of bringing some new life into the stagnant squatss, i'm gonna do some ass to grass squats for a while and see if this helps.
Squats - ATG
60kgx6
80kgx6
80kgx6
85kgx6
Think i got the weight just right, last few reps were a struggle.
Leg Press
120kgx8
140kgx8
150kgx8
Left it at that, last rep felt like i was gonna get crushed.
Stiff Legged Deadlift
60kgx6
70kgx6
80kgx6
90kgx6
Back to normal after last week.
Calf Raises
After swearing i'd never do these for another week, i couldn't resist the temptation, lowered the weights a bit though;
66kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.
3 times over, stretching in between sets.
Hopefully i'll be able to walk ok tommorow
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Jan. 26 2007 17:40:16
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 29 - Shoulders/Triceps
Seated Dumbell Shoulder Press
17.5kgx8
20kgx6
25kgx6
25kgx5
Noone around in the gym today to give me a hand getting these up, so it was fckin hard on the 25's. But 10kg gain overall given that i've not done this session in 2 weeks. Nice 
Lateral Raises
5kgx8
7.5kgx8
7.5kgx8
7.5kgx8
YTLW's
Left these out today, gonna find an alternative exercise as the benches seem to be crap for them.
Close Grip Bench Press
Replacing these with Skullcrushers for a bit in hope of some improvements and to give my elbows some well needed rest. Seemed ok with the movement although i noticed my left arm was close to giving out at the end of the 2nd/3rd set. Also felt them a wee bit on my shoulders.
40kgx8
50kgx8
60kgx7
Tricep Dips
BW+5kgx6
BW+7.5kgx6
BW+8.75kgx6
Face Pulls - Cable
15kgx8
20kgx8
25kgx8
25kgx8
Cable Bent Over Tricep Extension
First go at these, so trial & error with the weights.
10kgx8
20kgx6
25kgx4 - Too much, drop setted to 20kg, could only get 4 reps out on them there.
Great session this one. Motivation has been poor recently with a few lifts going nowhere. This session brought it right back up.
COME ON!!!!
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 16:20:48
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Last of the for what seems ever put off sessions, i'm on full throttle now for the last push of the bulk.
Session 29 - Back/Traps
Deadlifts
100kgx6
110kgx6
120kgx6
125kgx6
These were great, not much else to say. Last rep was a right mission though
Wide Grip Chins
BWx6
BW+2.50kgx6
BW+5.00kg
BW+7.50x6
Same as last session, happy with them though, perhaps up next week.
Bent over Barbell Rows
50kgx8
60kgx8
70kgx8
75kgx8
Form still a bit iffy but still good.
Incline Shrugs
45kgx8
55kgx8
65kgx8
Inverted Rows
BWx8
BWx8
Cut the Shrugs/Rows short so i could get home and watch the football 
< Message edited by Ak_88 -- Feb. 1 2007 20:01:44 >
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 18:21:13
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Ak_88
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Joined: Nov. 6 2005
From: Chelmsford, Essex
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Nah i've not been home recently so no scales  , gonna get a pair of scales and some measuring tape at the end of the week after my exams are finished though
Not 100% sure yet, i think i'm going to bulk until the end of Feb. If TT's machine is fixed by then, then fantastic, i'll head up there or have him come down to Pompey if others are interested. If it's not close to being repaired/replaced then i'll have to do my first cut the hard way
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 18:35:42
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ToxicToffee
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cutting is always hard mate
just start your cardio in the last 4 weeks of your bulk IMO
(ps i doubt the machine will be here in 4 weeks mate)
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 18:41:07
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Ak_88
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Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: ToxicToffee
cutting is always hard mate
just start your cardio in the last 4 weeks of your bulk IMO
(ps i doubt the machine will be here in 4 weeks mate)
Thanks for the heads up TT.
Am i ideal then to start doing 1 or 2 sessions a week and just building up the number of sessions as the weeks progress?
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 18:54:34
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ToxicToffee
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yes
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RE: AK's Bulking Route to Bigness - Jan. 28 2007 19:39:10
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: Cheshire Cat
No more Pizzas soon 
Sounds good
Oh don't i know it
I've got some leftover CEE so i may try supplementing that depending on how strength goes as carbs go down, as well as look into various stacks.
I'll probably go for a personalised diet on this one so i can really nail it
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 1 2007 20:01:08
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 31 - Chest/Biceps
Flat DB Bench Press
30kgx6
32.5kgx5
Up from last week, was dead by the 5th rep so i'm happy enough.
Incline DB Bench Press
25kgx6
30kgx6
Chest Dips
BW+5kg x6
BW+10kgx6
No twinge again, looking good for this now.
Seated Cable Row - Close Grip
Didn't bother with these today.
Standing EZ Bar Curls
Switched for seated in an attempt to facilitate some gains;
25kgx8
30kgx6
= Dead arms
Alternate Seated Hammer Curls
12.5kgx6
12.5kgx6
Concentration Curls
17.5kgx4 = Waay too heavy
15kgx8 - Much better
External Cable Rotations
2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8
Felt this session could've been better, didn't help the entire gym was roasting like a sauna though, everyone there was sweating like it was mid summers day
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 4 2007 15:50:36
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 32 - Back/Traps
Deadlifts
100kgx6
110kgx6
120kgx6
125kgx5
Considering my knee had been giving me some hassle the last few days i was careful with these. 6th rep on the last set wasn't gonna happen as i started to fail midway through the rep and didn't want to risk it.
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+8.75x6
Up from last week, quick pause after the 3rd rep here.
Bent over Barbell Rows
60kgx8
65kgx8
70kgx8
75kgx8
Form better than last week.
Incline Shrugs
Someone was using the EZ bar for ages so i didn't bother waiting.
Inverted Rows
As above but with the smith machine.
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RE: AK's Bulking Route to Bigness - Feb. 6 2007 15:42:09
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 33 - Chest/Biceps
Flat DB Bench Press
30kgx6
32.5kgx6
Incline DB Bench Press
25kgx6
30kgx6
Chest Dips
BW+5kg x6
BW+10kgx6
Seated Cable Row - Close Grip
Some git came into an empty gym and chose this piece of equipment over everything else, didn't bother waiting.
Standing EZ Bar Curls
25kgx8
27.5kgx8
27.5kgx8
Concentration Curls
15kgx6
15kgx6
15kgx6
Dunno why the bicep work is down from last week, maybe it's due to only 1 day off between back and today, who knows.
External Cable Rotations
2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8
Determined to do a full week of training this week, it will be done!!
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 7 2007 16:01:30
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 34 - Legs
Squats - ATG
60kgx6
80kgx6
82.5kgx6
85kgx6
Leg Press
120kgx8
140kgx8
150kgx8
180kgx8
Last set was a killer
Stiff Legged Deadlift
60kgx6
70kgx6
80kgx6
90kgx6
Calf Raises
66kgx25 - 25 unweighted reps with full ROM standing on a bar - 25 unweighted reps standing on the floor.
Same as above but using 73kg for the last 3 sets.
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 9 2007 19:42:19
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 35 - Shoulders/Triceps
Seated Dumbell Shoulder Press
17.5kgx8
20kgx6
25kgx6
25kgx6
Good reps these, last one on last set took ages to lift, but it went in the end
Lateral Raises
Went for both shoulders at once this week, was a little short on time
5kgx8
7.5kgx8
10kgx8
10kgx8
Close Grip Bench Press
45kgx8
55kgx8
65kgx8
Tricep Dips
BW+5kgx6
BW+7.5kgx6
BW+8.75kgx6
Think i burnt out a bit on the CGBP'ing, i was absolutely fried halfway through the second set.
Face Pulls - Cable
17.5kgx8
22.5kgx8
25kgx8
25kgx8
Done, dusted, off till sunday
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 11 2007 16:52:05
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Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 36 - Back/Traps
Deadlifts
Singles session today, seeing how far i could push myself
60x10
100x6
120x3
130x1 - PB
140x1 - PB
150x1 - PB
155x1 - Final PB, not entirely burnt out but probably on the brink of injury if i went further
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+8.75x6
Bent over Barbell Rows
60kgx8
70kgx8
75kgx6
80kgx6
Incline Shrugs
Packed gym. Missed these out and did some seated rows instead;
45kgx8
50kgx8
55kgx8
Inverted Rows
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RE: AK's Bulking Route to Bigness - Feb. 11 2007 23:22:06
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Cheshire Cat
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Joined: Mar. 21 2006
From: Cheshire
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Nice strength gains your making matey. For the amount of time you have been training its very good in my opinion, just goes to show what can be achieved when everythings in place.
Think Im going to do some singles for deads tomorrow too, only ever done it once and failed at 180, my fault from going from 160 to 180 lol!
Whens this infamous cut beginning then?
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