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RE: AK goes RAD! - May 16 2008 16:01:23
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Ak_88
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From: Chelmsford, Essex
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I'd rather have a good one tommorow than a crap one today 
Also means i can train on the day of my last exam and go out and get ratted and not worry about training the day after, pump the gunz for the girlz 
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RE: AK goes RAD! - May 16 2008 16:09:41
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mick_the_brick
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Looking hench and tonk
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RE: AK goes RAD! - May 16 2008 16:14:26
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iaink
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quote:
pump the gunz for the girlz
Remember to use the edge of the bar you are queing at for some isometric gunz action! It'll top up you pump while you are out!
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RE: AK goes RAD! - May 16 2008 16:22:59
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Ak_88
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LOL - few cheeky flexes here and there.
First time i'll have drunk since October mind you, i'm gonna end up absolutely ruined.
Can't wait 
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200kg Deadlift
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RE: AK goes RAD! - May 16 2008 19:33:29
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carl19
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good leg pressing is that a 45 degree press machine
have you tried training your back seperate from deadlifts.... i do upper back day and deadlift nd biceps as different days, i find i can do my rows chins ect much heavier and i get to hit my back again indirectly on another day...
i couldnt go back now as my rows ect would suffer too much and upset me
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stone14, I am going to refrain from posting in this thread until I can come up with a polite way of saying:
'You sound like a remarkably uninformed, slightly slow, stupid tw*t'.
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RE: AK goes RAD! - May 16 2008 20:59:50
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Ak_88
Posts: 11299
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From: Chelmsford, Essex
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Hey Carl.
On the routine i used from ~August to November ish of last year i think it was, i had upper/lower days. I loved being able to train back stuff away from deadlifts, once i'm done cutting again i'll be going back to a similar routine that R3261 has had some fellow trainers gain well off of.
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200kg Deadlift
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RE: AK goes RAD! - May 17 2008 9:26:36
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Ak_88
Posts: 11299
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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
May 10th - 13st13
May 17th - 13st11
Excellent stuff.
I would hazard a guess i still need to drop near another stone or so but it's going rather swimmingly now.
Off to bust a nut with chest/gunz in about half an hour
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Ak's Journal
200kg Deadlift
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RE: AK goes RAD! - May 17 2008 12:11:08
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Ak_88
Posts: 11299
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Chest/Biceps
Decline DB Bench
27.5kgx8
27.5kgx8
27.5kgx8
Incline DB Bench
27.5kgx8
27.5kgx7
27.5kgx7
Dips
BWx8
BWx6
BWx5
Ez Bar Curls
25kgx12
27.5kgx10
27.5kgx8
27.5kgx6
Hammer Curls
12kgx10
12kgx10
Concentration Curls
15kgx8
17.5kgx6
Short n sweet this one, all good.
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200kg Deadlift
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RE: AK goes RAD! - May 19 2008 14:41:59
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Ak_88
Posts: 11299
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From: Chelmsford, Essex
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Legs/Abs
Front Squat
50kgx8
55kgx8
60kgx8
Leg Press
180kgx10
200kgx10
210kgx10
170kgx20
Leg Extension/Curl
Peg 7x12/Peg 11x10
Peg 8x12/Peg 12x10
Peg 8x12/Peg 12x10
Calf Raise
110kgx15
110kgx15
100kgx12
100kgx12
15's were straight legged, 12's were bent.
Decline Ab Crunches
10kgx12
10kgx12
Then cardio.
Wanted to try front squats before going down to lower-rep back squats as i'm unsure whether they'll still give my back jip. Will continue with these next week as they were good.
The leg press and curl/ext superset destroyed me, felt like being sick a few times
Will be knocking PWO cardio on the head during the week until i go home now, gym have decided to put all the treadmills out of action for the duration of the exam period because of 'noise disruption' 
So now i need to decide whether to do HIIT during the day on off days or go in later for the dreadmill, decisions 
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200kg Deadlift
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RE: AK goes RAD! - May 19 2008 14:58:14
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R3261
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exams over ?
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RE: AK goes RAD! - May 19 2008 15:17:03
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Ak_88
Posts: 11299
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Haven't started yet, Wednesday this week, then Weds/Fri the week after, then the following Monday.
Then home on the saturday (7th june i think it is) then 6-7 weeks to get into peak condition. Loads of time left.
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200kg Deadlift
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RE: AK goes RAD! - May 20 2008 3:04:49
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Scott32
Posts: 3547
Joined: Oct. 20 2005
From: England
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quote:
Wanted to try front squats before going down to lower-rep back squats as i'm unsure whether they'll still give my back jip. Will continue with these next week as they were good.
The leg press and curl/ext superset destroyed me, felt like being sick a few times
Front squats are great, since i messed my back up ive gradually started to shift some good wieght with front squats and the tear drops in my quads have never looked better.
Good luck with the exams mate.
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RE: AK goes RAD! - May 21 2008 14:25:48
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Ak_88
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Cheers scottyboy - i think my inner quads are naturally better because i favour a wider stance anyway - i may use one of my two leg sessions when i'm bulking again to do leg press partials to try and bring them out a bit more.
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200kg Deadlift
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RE: AK goes RAD! - May 21 2008 14:28:01
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Ak_88
Posts: 11299
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From: Chelmsford, Essex
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Shoulders/Triceps
Cleans
60kgx5
70kgx5
72.5kgx5
75kgx4/5
Standing Millitary Press/Lateral Raises
40kgx7/11kgx8
42.5kgx6/11kgx8
Machine Press
50kgx10
55kgx8
55kgx7
CGBP
60kgx10
62.5kgx8
65kgx8
Dips
BWx8
BWx6
BWx5
Rope Pulldown
20kgx12
22.5kgx12
20kgx12
Cable Lateral Raises
2.5kgx10
5kgx8/Dropset 2.5kgx8
All good - cleans were solid albeit the last 2 reps were a little wobbly on 75
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RE: AK goes RAD! - May 21 2008 16:29:50
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iaink
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Again, good power cleans. Looks like you'd hit 200lbs if you so desired?
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RE: AK goes RAD! - May 21 2008 16:33:11
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Ak_88
Posts: 11299
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From: Chelmsford, Essex
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I'd like to hope so yeah - the set takes a bit longer than normal as i step away from the bar and reset my stance so i make sure it's not all backy.
The sticky point at the moment seems to be just before the shoulder rotation before i catch the bar - not made much easier by the complete lack of flexibility in my wrists
It'll come in time though, be nice to clean 2 plates a side at some point.
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RE: AK goes RAD! - May 21 2008 16:36:22
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iaink
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Is your tech as good as mine? i.e. a RDL followed by a muscle clean
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RE: AK goes RAD! - May 21 2008 16:39:23
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Ak_88
Posts: 11299
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LOL, probably not far off!
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RE: AK goes RAD! - May 23 2008 16:33:18
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Ak_88
Posts: 11299
Joined: Nov. 6 2005
From: Chelmsford, Essex
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Back
Deadlifts
140kgx5
150kgx5
155kgx5
157.5kgx5
Machine Row
41kgx8
45kgx8
49kgx8
Lat Pulldown
Peg 11x8
Peg 12x8
Peg 11x8
V-Attachment Row
40kgx8
40kgx8
40kgx8
Face Pull
22.5kgx10
25kgx10
25kgx10
Then some ab work. All good - fancied some 5's today for Deads instead and put an extra set in.
Really starting to see some changes now, V-taper is coming in nicely but my arms have shrunk massively, looks like i've barely added any mass to them the last 12 months 
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200kg Deadlift
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RE: AK goes RAD! - May 23 2008 16:44:40
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iaink
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quote:
looks like i've barely added any mass to them the last 12 months
I am guessing that must be a comman feeling when guys cut ie 'I'm disapearing'!
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