AK's Journal

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Fri, 09 Dec 2011 19:26:04 GMT

Some pull work today;

Chins - BWx12, 7, 6
Cable Row - 10x15, x10, 8x12, 7x12
Pulldown - 60kx10, 55kgx10, 50kgx10, 45kgx10
Face Pull - 7x15, x15, 6x12, x12
Rear Fly - 7.5kgx10, x10 > 2.5kgx10
DB Curl - 12.5kgx10, x10 > 7.5kgx10

Not much else to report, all good!

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Thu, 08 Dec 2011 16:56:09 GMT

Of sorts, some parts better than others. Still stuck in a whopping great anterior pelvic tilt, but I do feel the tissue length in my hips is slowly but surely improving.

Once I can afford to get some targeted, regular massage it'll speed things up massively but being a student it's not a viable avenue right now. One day I'll gain normality!

RE: AK goes RAD! (New Pics P.79) (dirtyvest)

Thu, 08 Dec 2011 16:41:01 GMT

Is your body moving how it should do now then?

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Thu, 08 Dec 2011 16:29:00 GMT

Push

Squeezey DB Inclines - 17.5kgx15, x15, x15, 15kgx15
Dips - +15kgx10, +10kgx8, BWx9
DB Fly - 15kgx10, 12.5kgx10, x10, 7.5kgx12
Cable Laterals - 3x8, 2x8
s/s DB Laterals - 5kgx10, x8
s/s Full Range Laterals 2.5kgx10, x8
Skulls - 24kgx10, x10, x8
s/s CGBP - As above
s/s Tri Pushdowns - 7x12, x12, 6x12

Usual starters and finishers. Giant sets = pumpalicious!

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Wed, 07 Dec 2011 19:01:01 GMT

Well unfortunately my best intentions collapsed under the pressure of lectures and a need to get on with some work, felt horrid not being in the gym for 2 days PMSL.

Did something vaguely resembling legs, handful of sets of squats and RDL's interspersed with some stretching, biomech work and the like. Will do a push/pull session over tomorrow and friday so I can hit legs again properly on sunday. If i can't do legs heavy, ill do em frequently

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Sun, 04 Dec 2011 13:52:30 GMT

Right, little update for the last few days.

Chest DOMS were not too bad thursday morning, but then got progressively worse over the day and continued well into friday.

Did some cardio on thursday PM, Back friday afternoon, bit of boxing and muck around stuff with some mates on saturday for cardio, and delts & tri's this morning. Generally doing well in getting 'something' in each day so far.

Condition can't be all that bad, started using some creatine mono I've had lying around and ordered some Beta Alanine to go with it, seem to get some nice vascularity in the guns which is always a bonus

Onwards!

RE: AK goes RAD! (New Pics P.79) (dazc)

Wed, 30 Nov 2011 23:13:12 GMT

id be very suprised if you dont have doms tomorrow!

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Wed, 30 Nov 2011 20:47:34 GMT

PMSL, it did take some decryption!

I say give it a go on your next chest day, even if you do it as a finisher instead of as your big hitter.

RE: AK goes RAD! (New Pics P.79) (dirtyvest)

Wed, 30 Nov 2011 20:39:09 GMT

I'm impressed that with my obvious confusion over words to use and order to put them in, you understood my post at all LOL

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Wed, 30 Nov 2011 20:36:47 GMT

Yeah; this is where my cynicism is at present; the level of overload is obviously dramatically lowered but you could argue the compensation is an increased TUT.

However, it definitely helps develop a connection with contracting the pecs at a weight that allows you to, rather than becoming more reliant upon the delts to shift it up and down.

Will have to see how it goes, I may play around with it's position in my workout, I'm quite delt-dominant anyway so it's worth a bash to try and fill out my chest I guess

RE: AK goes RAD! (New Pics P.79) (dirtyvest)

Wed, 30 Nov 2011 20:28:30 GMT

Did you feel like you were actually working the pecs with the weight or just squeezing/flexing them.... it doesn't like to me like you actually stimulate anything, you are chest hitting a MM pose while laying down with a weight on your hands

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Wed, 30 Nov 2011 19:03:21 GMT

Chest n guns today, tried out James' DB press to see what the craic was;

Incline DB - 17.5kgx15, x15, x15, 15kgx15
Dips - +10kgx10, x8, +5kgx9
Incline Fly - 15kgx10, x8, 12.5kgx10
Underhand Chins - BWx9, x5, x4
DB Curl - 15kgx10, 10kgx10, x10
Cable Curl - 7x8 > 5x7

Pumpalicious. Pressing work was somewhat humbling! Took until the second set to really get my head around what I was doing, but by the end of the 4th I was running out of juice to squeeze my pecs with. Very strange sensation to have the pecs feeling knackered yet barely out of breath! Hopefully get some DOMS in the morning, else I may throw my toys out the pram

RE: AK goes RAD! (New Pics P.79) (dirtyvest)

Mon, 28 Nov 2011 19:07:03 GMT

Good to see some +vity coming into the squatting again

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Mon, 28 Nov 2011 19:04:36 GMT

You mean to say my sessions aren't mainstream? I'm hurt LOL

Legs today so I can get a bit of respite being pressing sessions;

Split Squat - BWx15, x12, x10
Squat - 60kgx10, 70kgx10, 80kgx10, 80kgx8, 70kgx10
RDL - 60kgx10x5
Single Leg Squat - BWx8-10, x3
Feet & Shoulder Elevated Hip Thrust - BWx10x2

Usual openers and closers. First time I've ventured above 60kg since I returned to squatting, tried to feel my way into the right depth and think I did OK, but need to film and watch back each set to make sure. That said, spreading the floor seems to make a massive difference to overall stability compared to when I was squatting before. Long may this renaissance continue

RE: AK goes RAD! (New Pics P.79) (dirtyvest)

Mon, 28 Nov 2011 16:54:44 GMT

That looks more like a session that I'd recognise LOL. Nice one mate, good upper mix there.

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Sat, 26 Nov 2011 12:08:42 GMT

iaink

Back too it pal!

Nothing to it but to do it!

Northerngal

Hey there AK_88..have a great weekend mister.....

And you NG!

Well, 8 months surrounded by sick people and not so much as a cough, yet 3 training sessions in 4 days and my body gives into a bloody cold, farcical! Undeterred by my near-death state, got some delts & tri's in today;

Supine Row - BWx10x3
Cable Laterals - 3x10, 2x12, x10, 1x12
DB OHP - 22.5kgx9, 20kgx8, 17.5kgx8
Full Range Laterals - 7.5kgx6+2 (partial/'normal' range), 5kgx8+2, 2.5kgx10+5
Dips - +10kgx10, x8, BWx8
Skulls/CGBP - 24kgx8, 20kgx8, x8
Tri Pushdown - 45kgx15, 50kgx12, 45kgx10

Finished up with some high rep theraband rear delt stuff to try and balance out the push:pull a bit. Good session, mega pump!

RE: AK goes RAD! (New Pics P.79) (iaink)

Fri, 25 Nov 2011 09:02:48 GMT

Back too it pal!

RE: AK goes RAD! (New Pics P.79) (Northerngal)

Fri, 25 Nov 2011 07:03:40 GMT

Hey there AK_88..have a great weekend mister.....

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Thu, 24 Nov 2011 19:36:31 GMT

Some Back work today, focus on getting some real scapular retraction and depression through a full range;

Chins - BWx12, x7, x5, x5
Cable Row - 9x15, 8x15, x12, 7x12
Pulldowns - 55kgx12, 50kgx12, x12, 45kgx12
Chest Supported Row - 17.5kgx10, 10, 10kgx12
Rear Fly - 7.5kgx15, x12, 5kgx12
Face Pull - 7x15, x12, 6x20
DB Curl - Run the rack type thing; 15kgx7 > 10kgx7 > 7.5kgx10

Usual pre/post workout stuff, good craic today.

RE: AK goes RAD! (New Pics P.79) (Ak_88)

Wed, 23 Nov 2011 17:37:19 GMT

Right, legs. Had a chat with Rach on the do's and don't's for now, so time to get inventive on what I'm doing to make up for not being able to go 'heavy' for the time being. So with that in mind;

Bulgarian Split Squat - BWx15, x12, x10
Squat - 60kgx12, x12, x12, x10
RDL - 60kgx10, 10, 10, 10
Single leg Squat - BWx8, 6, 6

Nice n simple, split squats aiming to take as much weight on the leading leg to try and fire up the glutes rather than the opposing leg's quad, and single leg squats to the point my knee starts to cave in (for reps and depth).

Will look to incorporate some plyo stuff to over the next few sessions and see how it goes, hopefully be able to use them as some conditioning type stuff once I'm used to the impact, don't think my joints would like going into a full-blown session haven't done very little impact-based stuff in some time