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RE: AK goes RAD! - Apr. 26 2008 10:11:13
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Ak_88
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Doesn't mean fcuk all if my weight won't budge though 
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RE: AK goes RAD! - Apr. 26 2008 15:23:24
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ElfinTan
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Keep at what you're doing for another week and see what happens. If it's still slow then make changes. Non of us will get it right the 1st few times round but hopefully we will just get better each time. Chin up Chuckles x
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RE: AK goes RAD! - Apr. 27 2008 14:16:19
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Ak_88
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Back
Deficit DL
140kgx6
140kgx6
140kgx5
Machine Row
37kgx8
41kgx8
45kgx8
Lat Pulldown
Peg 10x8
Peg 11x8
Peg 10x8
V Attachment Row
40kgx8
40kgx8
35kgx8
Face Pulls
20kgx10
22.5kgx10
25kgx10
Then some rope crunches, which felt much more effective than normal crunches so i'll pop these in on leg days as well. Then 30 minutes cardio.
DL's didn't go up as hoped but a cracking session all round 
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RE: AK goes RAD! - Apr. 27 2008 17:14:00
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RACK
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Nice DL's AK
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RE: AK goes RAD! - Apr. 27 2008 18:03:27
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Ak_88
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Cheers bro.
Lifting off plates with smaller diameter plates is such a mission, especially on limited carbs 
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RE: AK goes RAD! - Apr. 28 2008 11:18:55
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iaink
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Thats a nice session AK. Like the lifts and exercise order.
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RE: AK goes RAD! - Apr. 28 2008 12:21:18
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Incredible Bulk
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nice to see face pulls! havent done these in a while myself
*makes mental note*
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RE: AK goes RAD! - Apr. 28 2008 12:34:40
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swift
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yeah i like youyr back day.
whats your split atm?
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RE: AK goes RAD! - Apr. 28 2008 19:30:07
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Ak_88
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quote:
ORIGINAL: iaink
Thats a nice session AK. Like the lifts and exercise order.
Cheers dude - i would do Cable rows in place of machine rows but they've decided not to fix the cable until they refit all the equipment 
quote:
ORIGINAL: MMA Guy
nice to see face pulls! havent done these in a while myself
*makes mental note*
Cracking exercise 
quote:
ORIGINAL: swift
yeah i like youyr back day.
whats your split atm?
Chest/Bi
Legs/Abs
Shoulder/Tri
Back
Pretty basic, will go for something more full bodied or upper lower when i'm done cutting.
On another note, adding 5 minutes to each cardio session now so 45 minutes and 35 minutes on rest/weight days respectively.
Diet for today;
10: 6 whites 2 yolks, 50g oats.
12:30 Protein Bar
3:00 Cardio
4:00 50g Casein, 20g Cashews, 3 Omega 3 tabs
6:00 2x Burgen bread, 150g chicken
and 50g rice/180g mince in an hour, then 250g CC & omega tabs before bed.
Trying to keep carbs lower on rest days as i can function fine without them, 150-180 on training days.
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RE: AK goes RAD! - Apr. 29 2008 14:29:26
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Ak_88
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Chest/Biceps
Flat DB Bench
30kgx8
30kgx8
30kgx8
Incline DB Bench
25kgx8
25kgx7
25kgx7
Crap bench had to be used for these, the smallest incline is massive 
Dips
BWx8
BWx6
BWx3
EZ Bar Curls
25kgx12
27.5kgx8
25kgx7
25kgx5
Hammer Curls
13kgx10
13kgx10
Conc Curls
15kgx6
17.5kgx6
17.5kgx6
Then some cable rotations for RC's and a bit of flyes, didn't really feel much pec work from them. Bench work was pretty good, nice slow, deep reps and shoulder was never better.
35 minutes cardio following that. All good.
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RE: AK goes RAD! - Apr. 29 2008 16:02:49
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R3261
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quote:
quote:
ORIGINAL: MMA Guy
nice to see face pulls! havent done these in a while myself
*makes mental note*
Cracking exercise
look like a proper t1t tho
haven't seen those bench numbers shift in a while mate ?
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RE: AK goes RAD! - Apr. 29 2008 16:10:02
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Ak_88
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Yeah bench seems very much a sticking point for me - not aided by my long arms that stretch armstrong would be jealous of.
I'm in a bit of a rut though, the dip bars are too close to be able to form my chest routine around that, and the incline bench we're left with currently is utter tripe.
Factor in that my shoulder isn't great on BB bench and i'm well and truly up sh1t creek.
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RE: AK goes RAD! - Apr. 29 2008 16:25:07
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swift
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have you got any machines you can use for chest?
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RE: AK goes RAD! - Apr. 29 2008 16:27:59
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Ak_88
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None that are any good - the pec deck feels all delts and thats about all we have.
Could try partials on it actually, would negate the delt/tri involvement to an extent.
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RE: AK goes RAD! - Apr. 29 2008 16:37:01
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R3261
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quote:
None that are any good - the pec deck feels all delts and thats about all we have.
Could try partials on it actually, would negate the delt/tri involvement to an extent.
if it's the one with the arms in external rotation forget it. great way to wreck a shoulder
the ones without the arms, ok
switch the DB Presses for decline DB press. you might find greater chest stimulation.
forget flyes. the line of resistance makes them a very poor selction IMO. too light at the bottom. heavy at the top . cable x-over, incline cable x-over for the feel
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RE: AK goes RAD! - Apr. 29 2008 16:39:34
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Ak_88
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Unfortunately decline is a no-go at the moment because, you guessed it, the decline bench is out of order! I love my uni gym.
Which pec deck do you mean btw R? We one like this, which i tried once and it was rather painful;
And one like this but plate loaded;
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RE: AK goes RAD! - Apr. 29 2008 16:39:47
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swift
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i dont know about you r3261 but when i use a cable crossover i take the handles and step forward and pull the cables from behind me slightly.
i find if im standing in line with the cables it chafes on my arms
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RE: AK goes RAD! - Apr. 29 2008 16:52:41
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R3261
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the top one starts you in external rotation. a big no-no stupid machine
the bottom one is fine
@ swift. leaning forward makes for less form issues
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RE: AK goes RAD! - Apr. 29 2008 16:55:57
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Ak_88
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Ta - i'll try some partial stuff there and see what comes of it.
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RE: AK goes RAD! - Apr. 30 2008 8:10:04
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Incredible Bulk
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quote:
ORIGINAL: R3261
look like a proper t1t tho
and stiff leg deadlifts is a gay mans paradise
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