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RE: AK goes RAD! - May 2 2008 15:06:01
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Ak_88
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Joined: Nov. 6 2005
From: Chelmsford, Essex
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Legs/Abs/
Squat
100kgx8
105kgx8
105kgx7
Leg Press
170kgx10
190kgx10
200kgx10
Leg Ext/Curl
Peg 6x12/Peg 9x10
Peg 7x12/Peg 10x10
Peg 7x12/Peg 11x10
Calf Raises
110kgx12x4 - Two bent legged, two straight legged
Then some ab work.
Pretty good workout given the circumstances. Had my usual breakfast with 30g carbs/40g ish protein, set off to do some group work and only one other person turned up. So off to the gym i went, waited 15 minutes for the squat rack.
So 90 minutes after eating 30g carbs didn't break the session too badly other than squats.
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200kg Deadlift
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RE: AK goes RAD! - May 2 2008 15:21:13
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Ak_88
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I train at a uni gym, good benchers don't exist (other than me, obviously)
I'll see what i can do 
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RE: AK goes RAD! - May 2 2008 16:20:28
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iaink
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quote:
I train at a uni gym, good benchers don't exist (other than me, obviously)
Cost and convieniance aside, but there's good gyms and lifters in Pompy.
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RE: AK goes RAD! - May 2 2008 17:41:42
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Ak_88
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From: Chelmsford, Essex
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Yeah theres a few decent gyms around, although it's for the above reasons i train there. It's not a bad gym and has plenty of good members but its little more than a handful.
Anyway iain - hows your knowledge on muscle physiology? 
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RE: AK goes RAD! - May 3 2008 10:13:06
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Ak_88
Posts: 11448
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From: Chelmsford, Essex
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Weigh In
March 15th - 14st12
March 22nd - 14st7
March 29th - 14st6
April 5th - 14st6
April 12th - 14st7
April 19th - 14st4
April 26th - 14st4
May 3rd - 14st
Hurrah
Think the exact loss was 3.4 lbs but making up nicely for last week. Hoping i only need to drop another stone max, probably be more though  
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RE: AK goes RAD! - May 3 2008 14:18:42
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iaink
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quote:
Anyway iain - hows your knowledge on muscle physiology?
Depends on the question! 
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RE: AK goes RAD! - May 3 2008 14:20:21
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Ak_88
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I've got an essay to write on muscular adaptations following resistance/power/strength training (i'm not quite sure why all 3 are used, since training adaptations & principles are going to be fairly similar) and wondered if you had any good papers
I've been sifting through for papers as i need to divide the adaptations into neural/fibre/metabolic/other, i must be close to 50 papers just on neural factors 
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RE: AK goes RAD! - May 3 2008 14:49:55
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iaink
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Looks like you have it in hand. I give a lecture on this topic once a year but it is very general one.
I'll check if I have any papers stored electronically to hand.
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RE: AK goes RAD! - May 3 2008 14:54:16
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iaink
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quote:
I'll check if I have any papers stored electronically to hand.
Quick answer no
If you ever give a paper on carnosine or excitation contraction cycle fatigue drop us a line
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RE: AK goes RAD! - May 3 2008 15:01:02
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Ak_88
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Much appreciated bud - thanks for looking.
87 references for neural adaptations, now i need to look for muscle adaptations, must be at about 30 so far just for hypertrophy 
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RE: AK goes RAD! - May 3 2008 15:01:05
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swift
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ak what level bf do you want to drop to?
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RE: AK goes RAD! - May 3 2008 15:03:05
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iaink
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quote:
87 references for neural adaptations, now i need to look for muscle adaptations, must be at about 30 so far just for hypertrophy
Thats sounds plenty! How long is your report!! Don't get into a numbers game just for the sake of it
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RE: AK goes RAD! - May 3 2008 15:03:43
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iaink
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hope you've read all them 100+ articles
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RE: AK goes RAD! - May 3 2008 15:04:13
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Ak_88
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Fcuk knows mate, i don't really care about numbers but what the mirror says.
If you look back to my pictures on page 16 here (http://www.muscletalk.co.uk/m_1483868/mpage_16/key_/tm.htm) i'd like to get to a similar condition but lose the fat that was remaining around my abs.
Somewhere i'm comfortable with BF wise, i'm not looking to get ripped at the expense of losing lean tissue, as i'd end up looking like a streak of piss (even more so!)
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RE: AK goes RAD! - May 3 2008 15:05:19
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Ak_88
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quote:
ORIGINAL: iaink
quote:
87 references for neural adaptations, now i need to look for muscle adaptations, must be at about 30 so far just for hypertrophy
Thats sounds plenty! How long is your report!! Don't get into a numbers game just for the sake of it
LOL, 1500 words excluding tables/graphs/within text references, which is good because it does seem like each sentence will be followed by a handful of references.
Don't be silly i read the abstract and conclusions, if it had any relevance it went into my favourites
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RE: AK goes RAD! - May 3 2008 15:07:56
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iaink
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Good stuff. Not many words to play with, have fun!
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RE: AK goes RAD! - May 4 2008 14:55:23
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Ak_88
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From: Chelmsford, Essex
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Shoulders/Triceps
Cleans
50kgx6
60kgx5
65kgx4
DB Press/Lateral Raise
24kgx8/10kgx8
24kgx8/10kgx8
24kgx6/10kgx8
Machine Press
40kgx10
40kgx8
CGBP
60kgx8
60kgx8
60kgx6
Dips
BWx7
BWx6
BWx5
Rope Pulldowns
17.5kgx12
17.5kgx12
17.5kgx12
Cable Lateral Raise
2.5kgx10
5kgx8 - dropset 2.5kgx8
Pretty good session. Delts got battered to pieces, machine press seemed especially good for side delts.
Changed floor press for pulldowns for a bit of variation, elbows were all good with them and finished my tri's off quite nicely.
Cardio as usual, cracking session.
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RE: AK goes RAD! - May 4 2008 16:09:51
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T_Dawg Jack
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How are you finding the cleans? Are they full or from the hang?
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