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RE: AK's Bulking Route to Bigness - Feb. 11 2007 23:59:06
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Ak_88
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Joined: Nov. 6 2005
From: Chelmsford, Essex
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Infamous cut begins in roughly 2 weeks, oh how i cannot wait  
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RE: AK's Bulking Route to Bigness - Feb. 13 2007 23:43:41
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 37 - Chest/Biceps
Flat DB Bench Press
32.5kgx6
32.5kgx6
Incline DB Bench Press
30kgx6
30kgx6
Chest Dips
BW+10kg x6
BW+11.25kgx6
Seated Cable Row - Close Grip
Seated EZ Bar Curls
25kgx8
27.5kgx8
27.5kgx8
Hammer Curls
12kgx6
12kgx6
12kgx6
External Cable Rotations
2.5kgx8
2.5kgx8
2.5kgx8
2.5kgx8
Legs are very doubtful tommorow, given the sudden onset of groin pain along with some dodgy knee's from yesterday i think it's best to play it safe this time.
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RE: AK's Bulking Route to Bigness - Feb. 16 2007 18:13:52
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 38 - Shoulders/Triceps
Seated Dumbell Shoulder Press
18kgx8
22.5kgx6
25kgx6
25kgx6
Lateral Raises
5kgx8
7.5kgx8
7.5kgx87.5kgx8
Close Grip Bench Press
45kgx8
55kgx8
65kgx8
Tricep Dips
BW+5kgx6
BW+7.5kgx6
BW+10kgx6
Face Pulls - Cable
17.5kgx8
22.5kgx8
25kgx8
25kgx8
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 18 2007 16:05:23
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 39 - Back/Traps
Deadlifts
100kgx6
120kgx6
125kgx6
130kgx6
Last set killed me 
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6
Good reps, last 2 were a bit iffy but still got the movement out.
Bent over Barbell Rows
60kgx8
70kgx8
75kgx6
80kgx6
Incline Shrugs
As per my luck, as soon as i'd finished my rows someone pinched the incline bench & the ez bar.
Inverted Rows
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 20 2007 17:26:29
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 40 - Chest/Biceps
Flat DB Bench Press
32.5kgx6
32.5kgx6
Incline DB Bench Press
30kgx6
30kgx6
Chest Dips
BW+10kg x6
BW+11.25kgx6
Seated Cable Row - Close Grip
Seated EZ Bar Curls
25kgx8
27.5kgx8
27.5kgx8
Hammer Curls
No time for these today.
External Cable Rotations
2.5kgx8
5kgx8
5kgx8
5kgx8
Increased the ROM to bring in shoulders a bit more.
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 21 2007 18:15:36
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 41 - Legs
Squats - ATG
60kgx6
80kgx6
85kgx6
90kgx6
Leg Press
130kgx8
150kgx8
160kgx8
170kgx8
Stiff Legged Deadlift
60kgx6
70kgx6
80kgx6
95kgx6
Calf Raises
73kgx25 - 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 2 sets.
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 23 2007 16:15:54
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 42 - Shoulders/Triceps
Seated Dumbell Shoulder Press
20kgx8
22.5kgx6
25kgx6
25kgx6
Lack of 27.5kg DB's in my gym, don't feel ready for the 30's and doubt it'll happen since cutting begins in 6 days
Lateral Raises
5kgx8
7.5kgx8
7.5kgx8
7.5kgx8
Close Grip Bench Press
50kgx8
60kgx8
70kgx8
Tricep Dips
BW+5kgx6
BW+10kgx6
BW+11.25kgx6
Face Pulls - Cable
22.5kgx8
25kgx8
27.5kgx8
27.5kgx8
< Message edited by Ak_88 -- Feb. 25 2007 15:27:17 >
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 23 2007 18:07:52
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Northern_L1ghts
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From: UK
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Hi mate, just thought I'd poke my head in and say hello. Nice progress, lifting very similar weights to myself, although a wee bit ahead of me. Watch out for my journal in a few weeks. Nothing like a bit of competition
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From fat - to slightly less fat and slightly more muscle - in a remarkably long space of time. The Journal of Light is (HERE!)
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RE: AK's Bulking Route to Bigness - Feb. 24 2007 1:07:31
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Hey Northern 
Yeah some of the lifts are going up nicely, although some have been quite stagnant.
Problem is i start cutting for 12-16 weeks on thursday, so the likelyhood of weight going up is unlikely 
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 24 2007 2:42:44
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Northern_L1ghts
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From: UK
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quote:
ORIGINAL: Ak_88
Hey Northern
Yeah some of the lifts are going up nicely, although some have been quite stagnant.
Problem is i start cutting for 12-16 weeks on thursday, so the likelyhood of weight going up is unlikely
Awesome! Now that is good news, because I'm getting ever closer to the end of my cut!!
_____________________________
From fat - to slightly less fat and slightly more muscle - in a remarkably long space of time. The Journal of Light is (HERE!)
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RE: AK's Bulking Route to Bigness - Feb. 24 2007 20:05:29
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: Cheshire Cat
The cut is getting ever so closer LOL
You going to do morning cardio?
Good to see the weights are still going well, nice steady progression
Yeah as best i can. Lecture schedule has been hectic the last two weeks, been oversleeping and undereating which sucks. I'm determined to do some this week, the cut is due to start Thursday, although i may have to delay it. I have non-stop lectures & labs from 9am-2pm, no chance ill get enough food in there 
Alas the diet from Les has been completed and everything is ready to go, just need to buy the food now
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 25 2007 15:28:31
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 43 - Back/Traps
Deadlifts
100kgx6
120kgx6
130kgx6
140kgx6
Worked in with a couple of guys and got a pretty good push out of them, suprised to be repping what i thought was gonna be my 1RM a few weeks ago 
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6
Bent over Barbell Rows
60kgx8
70kgx8
80kgx6
85kgx6
Incline Shrugs
45kgx8
65kgx8
70kgx8
_____________________________
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Feb. 27 2007 17:41:32
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 44 - Chest/Biceps
Flat DB Bench Press
32.5kgx6
32.5kgx6
Incline DB Bench Press
30kgx6
30kgx6
Chest Dips
BW+10kg x6
BW+11.25kgx6
Seated Cable Row - Close Grip
Seated EZ Bar Curls
25kgx8
30kgx8
30kgx8
Hammer Curls
12kgx6
12kgx6
12kgx6
External Cable Rotations
2.5kgx8
5kgx8
5kgx8
5kgx8
_____________________________
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Mar. 2 2007 18:02:05
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 45 - Shoulders/Triceps
Seated Dumbell Shoulder Press
20kgx8
22.5kgx6
25kgx6
25kgx6
Lateral Raises
5kgx8
7.5kgx8
7.5kgx8
7.5kgx8
Close Grip Bench Press
50kgx8
60kgx8
70kgx8
Tricep Dips
BW+5kgx6
BW+10kgx6
BW+11.25kgx6
Face Pulls - Cable
22.5kgx8
25kgx8
27.5kgx8
27.5kgx8
_____________________________
Ak's Journal
200kg Deadlift
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RE: AK's Bulking Route to Bigness - Mar. 4 2007 16:32:53
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Session 46 - Back/Traps
Deadlifts
100kgx6
120kgx6
130kgx6
140kgx5
Last rep just wasn't gonna happen, not fussed though.
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6
Bent over Barbell Rows
60kgx8
70kgx8
80kgx6
85kgx6
Incline Shrugs
45kgx8
65kgx8
75kgx8
85kgx8
_____________________________
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Mar. 4 2007 17:21:18
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I Am A Myth
Posts: 2142
Joined: May 15 2006
From: merseyside
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some really good progress there mate good lifting. how much mass do you think youve put on this bulk then?
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RE: AK's Bulking Route to Bigness - Mar. 4 2007 18:18:55
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
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Cheers kendo
Well i started training seriously pretty much a year ago today if memory serves me correctly, weighed in at around 155-160lbs i think.
365 days later and i'm weighing in at 207lbs as of this morning, so up to 52lbs really, which i'm very happy with.
Not sure how much i'll go down to when i cut, probably down to around 175/180 or so, hopefully i've gained at least 14lbs of lean mass in the last 12 monthes.
We'll have to wait and see though
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200kg Deadlift
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RE: AK's Bulking Route to Bigness - Mar. 4 2007 18:29:32
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I Am A Myth
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From: merseyside
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thats even more impressive then mate, really well done. Whole new wardrobe of clothes then?
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RE: AK's Bulking Route to Bigness - Mar. 4 2007 18:34:21
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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quote:
ORIGINAL: kendod666
thats even more impressive then mate, really well done. Whole new wardrobe of clothes then?
Yeah pretty much, the first 6 monthes were a nightmare. Jeans were in and out within 2 monthes 
Tshirts and stuff weren't too bad, seemed to stretch to accomodate
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200kg Deadlift
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