AK's Journal...

[AK]

Week # 1 Friday's worth...

(A) BP normal grip: worked up to a triple @ 120

(B) Incline Dumbbell presses: 3 sets of 8 @ 40s

© GHRs: 3 sets of 10 @ BW

(D) Dumbbell upright rows...

(E) Close grip BP

(F) External rotations and Low trap work...

A nice and easy session. Found a few power racks and a belt squat station ... This gym is like a treasure map LOL

[Old Bull]

My horror @ a commercial gym :pfft: You lucky bastards @ the house... LOL :grin:

Somehow I missed out on my clothing "memo" I did not wear a singlet.

No chalk, no sledge hammer, or sled LOL .... OB I need a HUG :shrug:

Seek and you Will Find

This time around I trained at an other place, I felt in heaven. GHR, trap bar, safety squat bar, football bar, kettle bells, chalk... dumbbells up to 60 something... Yeah baby :jive:

Better :clap:

Find more toys ... a bench for chest supported rows, iron woody bends , boards , boxes ...

Even Better :clap: :clap:

Found a few power racks and a belt squat station ... This gym is like a treasure map LOL

That's more like it \:D/

[AK]

Baggers can't be choosers, this will do well for now. :phear:

Cheers OB...

[AK]

Week # 2 Monday:

(A) Wide grip pull ups: 3 sets of 10 @ BW

(B) Chest supported BB rows 3 sets of 8 @ 60

© BB shrugs...

(D) GHRs... @ BW only

(E) Guns

(F) Forearms...

Cardio ....

Wednesday worth....

(A) Front squats: a few sets of 5 @ 100

(B) GHR: 4 sets of 6 @ BW + 15kg

© Single leg squats: a few sets of 6/side @ BW + 10 kg

(D) Bench Worked up to 5 @ 110

(E) Illegal wide BP 2 sets of 10 @ 90

(F) Incline dumbbells 3 sets of 6 @ 40s

Light cardio...

Good sessions. Body weight is around 82-83 in the mornings.

"Diet" been going very well, feel energetic while leaning up.

[AK]

Fridays worth...

(A) Wide grip pull ups: 6 sets of 6

(B) Chest supported dumbbell rows 3 sets of 8 @ 25s

© Reverse fly...

(D) Dumbbell shrugs...

(E) GHRs

(F) Guns and forearm work

Good session. Forgot to mention on wednesday, but also did some triceps work... and also on the creatine.

Wide grip pull ups feel great should add weight....

[AK]

Last weeks worth...

The highlights of last week were:

An easy-ish 130 on the bench...

A few sets of 5s @ 110 on front squats...

Wide grip pull ups for sets of 12... @ BW

Incline dumbbells 6 reps @ 45s ...

Been very busy so will be popping in and read but not keeping up the journal for a little while....