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RE: AK goes RAD! - May 6 2008 15:05:18
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Ak_88
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From: Chelmsford, Essex
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Deadlift
140kgx6
140kgx6
140kgx6
Machine Row
41kgx8
45kgx8
45kgx8
Lat Pulldown
Peg 10x8
Peg 11x8
Peg 10x8
V-Attachment Row
40kgx8
40kgx8
40kgx8
Face-Pull
22.5kgx10
25kgx10
25kgx8
Then 35 minutes cardio.
All good, no air con in our gym so it was like an oven today. Going to go back to normal DL's next week with 20kg plates and no platform and see if it's helped at all.
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RE: AK goes RAD! - May 6 2008 15:11:33
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iaink
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Good stuff (CV aiside  ). Whats your plan's deadlifting wise nxt week then?
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RE: AK goes RAD! - May 6 2008 15:21:06
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Ak_88
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Probably just go back to 4x6 i think, make sure i keep my legs in it more than i have done in recent times.
This heat plus low carb generally makes me lethargic towards big lifts so i'm quite proud i haven't sacked them off yet 
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RE: AK goes RAD! - May 6 2008 15:22:13
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iaink
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Don't envy you. I'd rather go on my hols with a beer belly !
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RE: AK goes RAD! - May 7 2008 7:37:14
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Ak_88
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Forgive me, back home i live the sheltered gym life at Fitness first
Can't have the cardio bunnies and thigh toners breaking a sweat now can we!
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RE: AK goes RAD! - May 8 2008 14:45:28
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Ak_88
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How awfully rude!
Chest/Biceps
Decline DB Bench
25kgx8
27.5kgx8
27.5kgx8
Incline DB Bench
27.5kgx8
27.5kgx8
27.5kgx7
Dips
BWx6
BWx6
BWx5
60 seconds rest between each set.
Ez Bar Curls
25kgx10
27.5kgx10
27.5kgx7
25kgx7
Hammer Curls
12kgx10
12kgx10
Concentration Curls
15kgx8
15kgx8
15kgx8
Then cardio.
All good - Decline bench felt a lot better than flat in recent weeks, far less delt/tri taking the strain and shoulder felt much much better on it 
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RE: AK goes RAD! - May 8 2008 14:48:30
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CJW
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Good session. Do you not do flyes for a reason? I have found they are very effective to pre-exhaust the chest. Read a few pages ago that you were a delt-tri bencher and I have a similar problem with the barbell. Pre-exhausting and then DBs for benching has certainly given me horrendous DOMS today. Worth a thought perhaps? 
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RE: AK goes RAD! - May 8 2008 14:49:46
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Ak_88
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I don't feel much stimulation from flyes personally - prefer to just go straight into my pressing
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RE: AK goes RAD! - May 8 2008 14:51:52
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iaink
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quote:
Can't have the cardio bunnies and thigh toners breaking a sweat now can we!
Avoid sweating whilts doing cardio by the virtue of being lazy and not working very hard!
Flys can be a bitch on the shoulders to some. Carn't stand them myself, but if your cool with em they are going to do the job.
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RE: AK goes RAD! - May 9 2008 13:46:02
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Ak_88
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Probably another reason they don't agree with me then
Cardio as per usual today, humidity was a bitch though, proper sweat on.
Probably first cheat of the cut later this afternoon, spending the rest of the day out in the sun with a bbq, ahh student life
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RE: AK goes RAD! - May 9 2008 14:41:52
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RACK
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Still looking strong mate. Where you off on hol?
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RE: AK goes RAD! - May 9 2008 14:46:57
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Ak_88
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Lake Como near Milan, should be a good one
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RE: AK goes RAD! - May 9 2008 15:39:27
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mick_the_brick
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quote:
ORIGINAL: Ak_88
All good, no air con in our gym so it was like an oven today. Going to go back to normal DL's next week with 20kg plates and no platform and see if it's helped at all.
You fu.cking pu$$y - get cracking on...
sheesh...
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RE: AK goes RAD! - May 10 2008 10:45:00
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Ak_88
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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
May 10th - 13st13
1lb lost, all good. Maybe it was the mini-blowout last night, maybe it wasn't. I enjoyed it though, so back to clean eating for the next 3 weeks until the next blowout
< Message edited by Ak_88 -- May 10 2008 23:49:20 >
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RE: AK goes RAD! - May 10 2008 14:53:49
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Ak_88
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Legs/Abs
Squat
102.5kgx8
105kgx8
105kgx8
Leg Press
180kgx10
200kgx10
205kgx10
Leg Extension/Curl
Peg 7x12/Peg 10x10
Peg 7x12/Peg 11x10
Peg 8x12/Peg 12x10
Calf Raise
110kgx15
110kgx15
110kgx12
110kgx12
15's were straight legged, 12's were bent.
Decline Ab Crunches
5kgx12
10kgx12
Then cardio.
Cracking session. Squats were pretty good although no decent spotters about so i didn't try and build on last week's numbers. Although it seems to be becoming quite evident my squat is more limited perhaps by my core strength rather than leg strength - will look to address this.
Other than that, all gravy
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RE: AK goes RAD! - May 10 2008 15:01:46
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iaink
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Pal I know it's a bit last minute and possibly not suited to your current plans but nxt sat I am running a gym comp in Southampton. It'll be; floor to overhead any way, deadlift and a stupid lift we'll decide on the day. It's all in good fun and you'd be more than welcome down if you fancy it!
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RE: AK goes RAD! - May 10 2008 15:26:26
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Ak_88
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Arf - any other time i'd have loved to mate but i have so much going on at the moment, exams start next week and i haven't had time to revise yet thanks to the coursework deadlines 
Hope it all goes well though.
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RE: AK goes RAD! - May 10 2008 15:28:56
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iaink
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No probs. I will probably try to orgainse another fun meet later on this summer or autumn so will keep you posted in advance.
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