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RE: AK's Bulking Route to Bigness - Mar. 6 2007 20:00:59
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Ak_88
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From: Chelmsford, Essex
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Session 46 - Chest/Biceps
Flat DB Bench Press
30kgx6
32.5kgx6
Went for super slow reps to concentrate on the form after watching the benching video, corr blimey they were hard 
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
30kgx4
Burnt out here, not sure why 
Hammer Curls
12.5kgx6
12.5kgx6
12.5kgx6
External Cable Rotations
2.5kgx8
2.5kgx8
2.5kgx8
Did some cable crossovers as well too just to smash the fanny out of chest, few drops sets and i was on my way home 
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RE: AK's Bulking Route to Bigness - Mar. 7 2007 19:39:19
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 47 - Legs
Squats
80kgx6
90kgx6
100kgx6
110kgx6
Back to Parallel's now and it looks like it's done some good
Leg Press
120kgx8
140kgx8
160kgx8
180kgx8
Stiff Legged Deadlift
60kgx6
70kgx6
80kgx6
90kgx6
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.
Everyone is going swimmingly now with training, cut begins friday. Cardio will be done where lectures allow, training will be based around more carb-orientated meals where possible.
Bring on the fatloss
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RE: AK's Bulking Route to Bigness - Mar. 9 2007 12:54:54
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Ak_88
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Joined: Nov. 6 2005
From: Chelmsford, Essex
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Right and so it begins, morning weigh in was 205 lbs with (according to the scales) 22.1% bodyfat. I know it's not the most accurate measure in the world but it's a ballpark figure.
I aim to be cutting for 12-16 weeks, morning cardio where lectures allow. Diet has been prepared by Big Les and will be followed as strictly as possible.
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RE: AK's Bulking Route to Bigness - Mar. 9 2007 18:48:58
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Yeah uni's going well so far mate
Need to plan in advance what i'm going to do over easter training wise; week on holiday and a week at home - not really worth me paying for a month's membership at Fitness first back home just for a weeks use. Might have to bring out the York barbell set with about 25kg or so of plates, rep's going into the hundreds
Cardio won't be a problem though with a treadmill at home.
You cutting yet CC or you still easing into it?
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RE: AK's Bulking Route to Bigness - Mar. 9 2007 18:52:49
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Ak_88
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Session 49 - Shoulders/Triceps
Seated Dumbell Shoulder Press
20kgx8
22.5kgx6
25kgx6
30kgx6
Chuffed with that last set, maybe it's a sign of things to come 
Lateral Raises
5kgx8
7.5kgx8
10kgx8
10kgx8
Close Grip Bench Press
50kgx8
60kgx8
70kgx8
Tricep Dips
BW+6kgx6
BW+8kgx6
BW+8kgx6
Face Pulls - Cable
22.5kgx8
25kgx8
27.5kgx8
27.5kgx8
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RE: AK's Bulking Route to Bigness - Mar. 9 2007 19:22:04
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Cheshire Cat
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My cuts been and gone LOL- The plan was to see if cutting down some fat made my gyno looked worse, which it didn't. So full cut is due to start in march ready for the summer. Bit of a weird way to do things I know, but just didnt want to start cutting for the summer and then relise that my chest would look **** with my puffy nipples  so until march Im sticking with some AM cardio, and have just upped the cals to bridge until then.
TBH- I didnt find any of the dieting or the cardio hard, was just my anxety which made me miss a few cardio sessions, but it went well and dont mind doing it again at all. You will be fine mate, just be prepared to shrink down when the carbs go lower.
Glad uni is going well mate.
Nice shoulder session there. I tried face pulls today with a rope, was very good, so Im using them from now on
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RE: AK's Bulking Route to Bigness - Mar. 9 2007 19:28:49
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Ak_88
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<cough> It's march now buddy
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RE: AK's Bulking Route to Bigness - Mar. 10 2007 12:27:50
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Ak_88
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40 mins unfuelled cardio this morning done, heart rate was between 125-130.
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RE: AK's Bulking Route to Bigness - Mar. 11 2007 13:47:28
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
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Session 50 - Back/Traps
Deadlifts
100kgx6
120kgx6
130kgx6
140kgx6
Last rep was an absolute mission but i got it
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kg
BW+10kgx6
Bent over Barbell Rows
60kgx8
70kgx8
80kgx6
85kgx6
Incline Shrugs
Didn't get a chance to do these, EZ bar was in use and i didn't fancy waiting about for it.
Good session nonetheless
< Message edited by Ak_88 -- Mar. 11 2007 13:51:35 >
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RE: AK's Bulking Route to Bigness - Mar. 13 2007 19:12:01
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Ak_88
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Session 51 - Chest/Biceps
Cable Crossovers
Went for some pre-exhausting today;
10kgx12
12kgx12
12kgx10
Flat DB Bench Press
30kgx6
30kgx6
Slow reps, good movement, tried keeping the maximum contraction as mentioned in the Milos benching video.
Incline DB Bench Press
30kgx6
30kgx6
Chest Dips
BW+10kg x6
BW+11.25kgx5
These were killer, again.
Seated EZ Bar Curls
25kgx8
30kgx8
30kgx7
Hammer Curls
12.5kgx6
12.5kgx6
12.5kgx6
External Cable Rotations
2.5kgx8
2.5kgx8
2.5kgx8
Popped 10g of L-glutamine into my stomach and did 40 minutes cardio - BPM was around 125-135.
AM Cardio - Legs - Cardio tommorow 
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RE: AK's Bulking Route to Bigness - Mar. 14 2007 19:55:29
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
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Session 52 - Legs
Squats
80kgx6
90kgx6
100kgx6
105kgx6
Leg Press
120kgx8
140kgx8
160kgx8
180kgx8
Stiff Legged Deadlift
60kgx6
70kgx6
80kgx6
90kgx6
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 115-130, and 40 minutes after doing Legs, average heart rate around 120-130.
Feel better than normal after doing legs, must be active recovery
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RE: AK's Bulking Route to Bigness - Mar. 14 2007 22:08:35
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GRIFF 1980
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Best of luck with the cut mate.
Good consistent journal there, good read
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RE: AK's Bulking Route to Bigness - Mar. 15 2007 12:27:50
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Ak_88
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Cheers Griff
Morning cardio done today, rocket fuel strength coffee just before, then 40 minutes with BPM between 120-130.
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RE: AK's Bulking Route to Bigness - Mar. 16 2007 11:35:42
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
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Weigh In - 7 days in
Original Weight - 205
Current weight (16/3/07) - 199.6 lbs
Loss this week - 5.4lbs
Total loss - 5.4lbs
Suprised i've dropped as much as this in one week but i suppose it's down to water/glycogen stores being flushed out more than anything.
Happy nonetheless
Feeling ok too so far, lifts haven't changed and i'm generally alert still.
< Message edited by Ak_88 -- Mar. 16 2007 11:40:54 >
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RE: AK's Bulking Route to Bigness - Mar. 16 2007 20:06:15
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Ak_88
Posts: 11448
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Session 53 - Shoulders/Triceps
Tried out seated BB Military press and it didn't agree with me, won't be doing that again
Seated Dumbell Shoulder Press
25kgx6
25kgx6
30kgx5+1 assisted rep
Lateral Raises
5kgx8
7.5kgx8
10kgx8 - Drop set with 5kgx8
10kgx8 - Drop set with 5kgx8
Close Grip Bench Press
50kgx8
60kgx8
70kgx6
No spotter, didn't fancy getting flattened.
Tricep Dips
BW+10kgx6
BW+11.25kgx6
BW+11.25kgx6
Face Pulls - Cable
22.5kgx8
25kgx8
27.5kgx8
27.5kgx8
Did 40 mins cardio this morning too, average heart rate between 115-130, no post-weights cardio today.
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RE: AK's Bulking Route to Bigness - Mar. 16 2007 20:14:04
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Cheshire Cat
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Oh dear, didn't get along with the barbell  just goes to show its personal prefrence, at least you'v tried it out.
5lbs in a week, tut tut, I could sh!t and loose more then that. just messing mate, well done!!
As you say- probably mainly glycogen and water, bring on the days of feeling fat and small muscled.
How far apart do you have your hands on the closegrip? I personally have them a good foot apart because of my wrists, Iv seen a few styles in the gym I go to.
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RE: AK's Bulking Route to Bigness - Mar. 16 2007 20:54:02
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Ak_88
Posts: 11448
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Probably about the same really, if you look at the bar here;
Then just a bit further apart than the bit in the middle of the bar. My wrists seem to be coping ok with these, better than my elbows did with skullcrushers.
I'll probably be aiming for 2-3lbs a week now, it may be a little above that due to 2x cardio sessions on weight days and then off days, although we'll see what happens.
Eitherway i'll monitor and adjust as required.
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RE: AK's Bulking Route to Bigness - Mar. 18 2007 16:47:24
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Ak_88
Posts: 11448
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Session 54 - Back/Traps
Deadlifts
100kgx6
120kgx6
130kgx6
140kgx5
Last rep wasn't going to happen safely, left it out.
Wide Grip Chins
BWx6
BW+5.00kgx6
BW+7.50kgx6
BW+10kgx6
Quite hard these, although i did Rows first this week so that may be it.
Bent over Barbell Rows
60kgx6
70kgx6
80kgx6
85kgx6
Dropped the rep range a bit and slowed the movement right up with a squeeze at the end of the movement.
Incline Shrugs
55kgx8
65kgx8
75kgx8
85kgx8
40 minutes cardio done PWO with BPM between 120 & 130.
Complete rest day tommorow too
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