AK goes RAD!

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Ak_88 -> AK goes RAD! (Nov. 14 2006 23:49:05)
Right well, enough fannying about with wanting to write up a journal, here goes nothing. Measurements Top of calf (inch below knee) 16" [:'(] Upper arm tensed 15" Upper Leg (just below buttocks) 25" Chest 40" [&:] Waist 33" (Not bad really, expected it to be more!) Chest/Arm movements might be a bit out of sync to normal as they were taken about 1.5 hours after a chest/bi's workout, will remeasure these tommorow evening. Weight: 196lbs Height: 6"2 Age: 18 Background 8 months into a bulk, gone from 167lbs or so to 196lbs, continuing to bulk until spring time followed by a cut for the summer, length of the cut is dependant on my bf% at the time. Aiming to pack on as much clean mass as possible in this time, along with the unfortunate water/fat accumulation too [:D] Following Toxictoffee's bulking diet as closely as possible. Due to different lecture schedules each week at uni meal times are sometimes inconsistent, but on the whole it's normally ok. Training I'll be using the following 4 day split, influence comes partly from JohnOvManchester's 'Got Arms?' routine as well as the generics of a 4 day split; Monday: Off Tuesday: Chest/Biceps/Forearms (Volume heavy, but the last 2 exercises don't really take much out of me [:D]) Flat DB Bench - 3x6 Incline DB Bench - 3x6 Chest Dips - 3x6 Standing EZ Bar Curls - 3x6-8 Alternate Sitting Hammer Curls - 3x6-8 Concentration Curls - 3x6-8 Wrist Flexor Curl - 3x10 Wrist Extensor Curl 3x10 Wednesday: Legs/Abs Squats - 4x6 SLDL - 4x6 Rightyho style smith calf raises - 4x25 Decline Crunches - 2x12 DB Side Bends - 2x12 Hanging Leg Raises - 2x10 Thursday: Off Friday: Shoulders/Triceps Standing BB Military Press - 4x6 Superset Rear Delt Raise/Lateral Raise - 4x6 Skullcrushers - 3x6-8 Overhead DB Extension - 3x6-8 Upright Tricep Dips - 3x6-8 Saturday: Off Sunday: Back/Traps Deadlifts - 4x6 DB Bent over Rows - 4x6 Wide Grip Chins - 4x6 Shrugs - 2x6 Thats about it really, onward and upward!

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 14 2006 23:59:32)
Session 1 - Chest/Biceps/Forearms Flat DB Bench Press 25kgx6 30kgx6 30kgx6 Incline DB Bench Press 20kgx6, 25kgx6 25kgx6 Chest Dips BWx6 BWx6 BWx6 Time to get out the dipping belt on these [:)] Standing EZ Bar Curls 20kgx6 22.5kgx6 25kgx6 Alternate Seated Hammer Curls 10kgx6 10kgx6 12.5kgx6 Concentration Curls 15kgx8 15kgx7 17.5kgx6 Wrist Flexor Curls 5" Oly Bar, assuming it weighs 14kg 14kgx10 16.5kgx10 19kgx10 Wrist Extensor Curls 14kgx8 16.5kgx8 16.5kgx8 Good session overall, only needed a spot for the last Flat bench rep, felt better than last week, so time to up the weight on the first set [:)]

sydmus -> RE: AK's Bulking Route to Bigness (Nov. 15 2006 1:09:39)
congrats on starting a journal mate. looks like youve got things quite well planned out. one thing i would say though is that you do too many sets on bi's imo. youre doing the same amount of sets for a small muscle group such as bi's as you are for a medium/large size muscle group such as chest. then following with forearms too. i would reduce the bi's work myself, as id be concerned regarding overtraining them. i did notice that you said you are following a "got arms" routine so maybe the above workout is part of the plan, in which case, do as you feel and suggested by the routine.[;)] good luck with things. [8D] regards[:)]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 15 2006 13:46:21)
Thanks for the reply Sydmus [:)] It does seem like a lot of bicep work, i'll admit that. But i figured i'll give it a go for 6 weeks, measure exactly what size my arms are now, and again at New Year, see what the improvement is. Obviously i'll get indirect work from back/chest days but we'll see how this pans out.

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 15 2006 22:27:35)
Session 2 - Legs/Abs Squats 80kgx6 90kgx6 97.5kgx6 105kgx6 Stiff Legged Deadlift 60kgx6 70kgx6 80kgx6 90kgx6 Standing Smith Calf Raises 40kgx25 60kgx25 70kgx25 75kgx25 Absolute killer, some mighty burn going on for the last 5 reps at 75kg Decline Crunches BW+5kg x12 BW+5kg x12 BW+10kg x11 Dumbell Side Bends 25kgx12 27.5kgx12 Hanging Leg Raises BWx10 BWx10 Another good session, last set on the squats felt good, last rep was a real challenge, loved it [:)]

Honour -> RE: AK's Bulking Route to Bigness (Nov. 16 2006 1:49:09)
nice to see you got a journal up and running mate what are Rightyho style smith calf raises?

JohnOvManchester -> RE: AK's Bulking Route to Bigness (Nov. 16 2006 3:17:54)
quote: ORIGINAL: sydmus congrats on starting a journal mate. looks like youve got things quite well planned out. one thing i would say though is that you do too many sets on bi's imo. youre doing the same amount of sets for a small muscle group such as bi's as you are for a medium/large size muscle group such as chest. then following with forearms too. i would reduce the bi's work myself, as id be concerned regarding overtraining them. i did notice that you said you are following a "got arms" routine so maybe the above workout is part of the plan, in which case, do as you feel and suggested by the routine.[;)] good luck with things. [8D] regards[:)] hi mate the overtraining term is over used IMO it's more like under recuperation or under sleeping or under eating - take time off, rest and eat is the answer to this

Knighty -> RE: AK's Bulking Route to Bigness (Nov. 16 2006 7:35:49)
Good luck matey, routine looks heavy on volume! How's the diet looking?

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 16 2006 10:15:28)
quote: ORIGINAL: BeginnerBoy nice to see you got a journal up and running mate what are Rightyho style smith calf raises? High reps, 25 currently, may go up at another time depending on how the gains pan out [:)] quote: ORIGINAL: Knighty Good luck matey, routine looks heavy on volume! How's the diet looking? Diet as said is Toxictoffee's bulking diet here; http://www.muscletalk.co.uk/article-mass-gaining.aspx Admittedly some days are quite tough to march on through, particularly chest/legs, but i'm making sure that i get at least 8-9 hours sleep on the back of this training session and getting plenty of food in at all times, so hopefully this will facilitate some nice gains over the coming months. Thanks again for the replies [:)]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 17 2006 22:04:17)
Session 3 - Shoulders/Triceps Standing Barbell Military Press 30kgx6 35kgx6 37.5kgx6 40kgx5 Lateral Raises 7.5kgx8 7.5kgx7 10kgx6 10kgx6 Lying Rear Delt Fly 5kgx8 7.5kgx7 7.5kgx7 10kgx6 Skullcrushers 25kgx6 27.5kgx6 30kgx6 Overhead Tricep Extensions Had a problem with these as they were the first time i'd tried them. My flexibility wouldn't allow me to get the dumbell behind my head properly, so i had to switch these to a lying version using a similar movement. 7.5kgx8 10kgx6 12.5kgx5 Tricep Dips BWx6 BWx5 BWX3 Fairly good session. A little annoyed with the Military Press as i got more reps out last week, but thats what you get for going out on the piss the night before a training session. Happy with the tricep part of the session though, really struggled on the last set which was fun [:D]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 19 2006 15:39:32)
Session 4 - Back/Traps Deadlifts 90kgx6 100kgx6 110kgx6 120kgx6 Used straps for the last set here. Been stuck on 115 for a while and wanted to get to the next '0'. Got a few looks too with the amount on the bar [:)] Wide Grip Chins BWx6 BWx6 BWx6 BWx6 Decided to switch these with rows for a bit as they've been poor as of lately. Though now i'll be doing this in future, hopefully with added weight next week Bent over Dumbell Rows 25kgx6 27.5kgx6 30kgx6 30kgx6 Last set was quite tough, though i guess that comes with having this as the third exercise instead of second. Shrugs 60kgx6 80kgx6 90kgx6 Another good session, very pleased with the deadlift despite using straps as they were nice controlled reps. Everything went as planned and no problems here today.

Powerlifter88 -> RE: AK's Bulking Route to Bigness (Nov. 19 2006 15:44:23)
Solid lifting mate, keep at it!!

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 21 2006 21:47:06)
Session 5 - Chest/Biceps Flat DB Bench Press 25kgx6 30kgx6 30kgx6 In retrospect i could've gone heavier on these. the Last set was pretty comfortable, feeling a bit sluggish at the beginning of the session i decided against it. Incline DB Bench Press 25kgx6, 25kgx6 30kgx6 VERY chuffed with that last set [:)] Chest Dips BW (90kg)+1.25kg x6 BW (90kg)+2.5kgx6 BW(90kg)+3.75x6 Was fairly easy, though being my first weighted dips i wanted to ease myself into it. Next week i'll add another 2.5kg to each set. Standing EZ Bar Curls Forgot to factor in the 5kg from the bar last week, so the lifts have jumped up a bit more than usual. 27.5kgx6 30kgx6 32.5kgx5 Alternate Seated Hammer Curls 10kgx6 12.5kgx7 12.5kgx7 Concentration Curls 15kgx8 15kgx7 17.5kgx6 Decided to drop the wrist exercises for now. Feeling as if i'm getting adequate work from some of the bicep movements, as well as indirect work on other days too. Great session again, very happy with the incline/dips result. Will definately go for the 32.5's next week on the flat bench [:)]

Cheshire Cat -> RE: AK's Bulking Route to Bigness (Nov. 21 2006 22:40:42)
See you done more then you thought you would on the dips [;)] good going, really good Chest and Tri builder [:)]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 21 2006 22:58:49)
quote: ORIGINAL: Cheshire Cat See you done more then you thought you would on the dips [;)] good going, really good Chest and Tri builder [:)] Yeah, the only thing with this one at my gym it's its part of a multigym thing which looks like it's been there longer than i've been eating solid food [&:], theres no adjustable bars so it's a case of really leaning forward and flaring my arms out to maximise emphasis on my chest. All good though [:)]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 22 2006 19:54:10)
Session 6 - Legs/Abs Squats 80kgx6 90kgx6 100kgx6 107.5kgx6 2.5kg up from last week, spotter didn't really have to do anything either [:)] Stiff Legged Deadlift 60kgx6 70kgx6 80kgx6 90kgx6 Shame these didn't go up, same as last week Standing Smith Calf Raises 40kgx25 60kgx25 70kgx25 80kgx25 Extreme burn on the last 5 reps, i hate you Rightyo for introducing this method of calf raises [8D][:D] Decline Crunches BW+5kg x12 BW+5kg x12 BW+10kg x12 Extra rep on last week, hell yeah! Dumbell Side Bends 25kgx12 27.5kgx12 Hanging Leg Raises BWx10 BWx10 Problems with these again, the pull up station is a pile of sh!te so my grip kept going on these While i had some good points here i could've done better. Eating was pretty poor throughout the day due to lecture schedule and it didn't help i ran out of whey last night, fckin parcelforce. Oh well, not to be dwindled on, had a good one yesterday and will make sure i've a good one on Friday.

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 24 2006 19:43:50)
Session 7 - Shoulders/Triceps Standing Barbell Military Press 30kgx6 35kgx6 40kgx6 40kgx6 All reps completed, went up for the 3rd set, happy. Lateral Raises 7.5kgx8 10kgx8 10kgx8 10kgx8 All reps completed again. Think form was a little off though, got some crazy pump in my traps [:-] Lying Rear Delt Fly 7.5kgx8 10kgx8 10kgx8 10kgx8 Skullcrushers 27.5kgx6 30kgx6 32.5kgx6 Overhead Tricep Extensions Gave these another go and seemed to get the form better. Left arm was a bit wobbly which was odd compared to the right. Probably down to being right handed though? 7.5kgx8 10kgx8 10kgx8 Tricep Dips BWx6 BWx6 BWX5 Nice session here. Was pretty much verging on/at failure with the tricep exercises, and shoulder ones took a lot out of me as well [:)]

Cheshire Cat -> RE: AK's Bulking Route to Bigness (Nov. 24 2006 20:15:24)
You tried doing your overhead extensions like this: [image]http://away.com/images/outside/200304/overhead_tricep_presses.jpg[/image] I find I feel more stable when doing it with two hands like that, only problem is the grip and you need a good spotter if going heavy!

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 24 2006 23:09:13)
quote: ORIGINAL: Cheshire Cat You tried doing your overhead extensions like this: [image]http://away.com/images/outside/200304/overhead_tricep_presses.jpg[/image] I find I feel more stable when doing it with two hands like that, only problem is the grip and you need a good spotter if going heavy! Nah haven't tried that mate. I'm giving JohnOvManchester's routine a go, and Overhead DB extension is single handed to develop indepedant strength. I think it's just a case of persevering with it for a bit that's all [:)]

Ak_88 -> RE: AK's Bulking Route to Bigness (Nov. 26 2006 14:42:29)
Session 8 - Back/Traps Deadlifts 95kgx6 105kgx6 115kgx6 120kgx6 No straps for the last set, form problem sorted out this week, hopefully my knees won't bruise up come this evening [:'(] Wide Grip Chins BWx6 BWx6 BWx5 BWx6 Found these a little harder than last week, may be down to a crap nights sleep, dunno really. Bent over Dumbell Rows 25kgx6 27.5kgx6 30kgx6 32.5kgx6 Shrugs 60kgx6 80kgx6 100kgx6 Good session, glad i sorted out the deadlift problem. Roll on session #9 [:)]

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