AK's Journal...

[ohjoshua]

Current maxes from my last comp 16th of June 07

BW 86kg

Squat 175 (oly style)

Bench 127.5

Deadlift 200(sumo... I just recently changed back to conventional)

.

am I reading this right? or did you add 30kg to your max bench?

[2guns]

wat gear did u use? i.e shirts, wraps etc?

[AK]

wat gear did u use? i.e shirts, wraps etc?

Hello 2 guns!

Nothing. No wrist wraps,no bench shirt, no squat suit, no knee wraps, no belt.

I did wear a pair of oly shoes tho....

[AK]

Current maxes from my last comp 16th of June 07

BW 86kg

Squat 175 (oly style)

Bench 127.5

Deadlift 200(sumo... I just recently changed back to conventional)

.

am I reading this right? or did you add 30kg to your max bench?

Oh sorry guys .... at that comp I did not wear anything.... at this I did use a bench shirt and wrist wraps. Metal presser bench shirt and THP wrist wraps.

( Carb depleted = no focus :? )

I want to drop about 6-7 kilos...

[2guns]

Nothing. No wrist wraps,no bench shirt, no squat suit, no knee wraps, no belt

good going

[ExpensiveUrine]

wat gear did u use? i.e shirts, wraps etc?

I did wear a pair of oly shoes tho....

Ahhhhhh, that must've been it. A secret to supreme greatness.

Well done on your results, looked like a good comp.

Did you wear anything on that 175 back in June? I hope not!

I've always wanted to try out a PL comp, nothing record breaking just for fun. Maybe if Danny Nemani does one. Already done strongman and a wee bit of O-lifting, good fun!

Congrats again.

[AK]

wat gear did u use? i.e shirts, wraps etc?

I did wear a pair of oly shoes tho....

Ahhhhhh, that must've been it. A secret to supreme greatness.

Well done on your results, looked like a good comp.

Did you wear anything on that 175 back in June? I hope not!

I've always wanted to try out a PL comp, nothing record breaking just for fun. Maybe if Danny Nemani does one. Already done strongman and a wee bit of O-lifting, good fun!

Congrats again.

Thanks EU!

For the 175 I only wear my oly shoe ....

[AK]

17th Monday...

Speed BP 6 sets of 3 @ 62.5 + 15kg chains

Bench 5 sets of 3 @ 100

3 Board 3 sets of 3 @ 120

One legged squats:

3 sets of 5 for the left side and 5 sets of 5 for the right @ BW

One leg deadlift

3 sets of 5 for the left and 4 sets of 5 for the right @ 40 kg

Sprints 6 times 50m

Core...

* "Sprints" .... well :^o if you imagine a dinosaurus on tranquliser .... yeah I looked about that fast and agile :shrug:

** I weighed in at 87.7 on saturday and have about 19-20% body fat.

I have cleared up my eating since sunday and hope to drop a few kilos of fat. I am not really prepered to go onto a very low calorie diet I would rather not loose any muscle. I just cut out the crap and replace it with clean choices.

[AK]

19th Wednesday...

Bench 3 @ 90 / 100 / 105 / 107.5 and 5 @ 100

Floor presses: ( with 40 kg chains o top of bar weight )

3 @ 60 / 70 / 80 ( 2 sets )

2 @ 85

Chest supported T-bar rows: 5 sets of 10-7 reps

V handle pull ups 3 sets of 5

Trap bar shrugs: 3 sets of 10

* Still eating clean... I am making history :pfft:

[AK]

Friday the 21st ...

Close grip BP:

3 @ 60 / 70 / 80 / 90 / 100 / 105 / 110

2 @ 115

3 Board 3 @ 120 / 125 / 130 and 2 sets of 3 @ 140

Face pulls 4 sets of 15 reps

Dumbbell cleans: 3 sets of 8

Sprints: 2 x 400 m and 1 x 200

* I pulled something in my hip on the 200 m "sprint aka jog" fu#ken great :banging:

** Probably wont train next week going up to Auckland to see my brother.

[AK]

30 / 12 / 07 Sunday...

BP:

1 @ 110 / 115 / 115 / 117.5

3 sets of 4 @ 105

Incline bench:

8 @ 60 / 75 / 75 / 75

3 Board:

3 @ 130 / 135

1 @ 140

(SS) Chest supported T-bar and Lat pull downs.... 3 sets of 10 reps (each)

Face pulls 3 sets of 10 reps...

Saturday 5th / 01 / 08

Dumbbell rows ( chest suported ) 3 sets of 6 -8 reps

(Circuit) Pull ups + Chin ups + Lat pull downs .... 2 sets each

Floor press:

5 @ 60 / 80 / 90

4 @ 100

2 @ 105

BP Strong partials 3 " rom 3 @ 120 / 130 / 135

* My body weight is done to 84.7 as of this morning. 3 kgs done :dancing:

I am sure a little of this is water etc... but most of it is FAT. I lost 3 centimeters from my hips and the same amount from the belly area. Have not measured arms , quads and qalfs but will at some stage and than compare it to my previous measurements to get a better picture on the change.

** I started to clean up my eatin on the 16th of last month but been a BIT loose with it beetween the 24 and 29th when I went to see my brother and his family in Auckland. Been good since than... At the begining I was planing on doing it nice and slow but decided a little while ago to tighten it up as much as I can and get on with it asap so I can go back to maintanence calories or slightly above once I am at my desiered weight...

*** Strenght seems to be similar as the pre diet period but my energy in the gym not quiet as high. ( I guess its expected ... )

[poos_n_wees]

* My body weight is done to 84.7 as of this morning. 3 kgs done :dancing:

I am sure a little of this is water etc... but most of it is FAT. I lost 3 centimeters from my hips and the same amount from the belly area. Have not measured arms , quads and qalfs but will at some stage and than compare it to my previous measurements to get a better picture on the change.

You are the only person I know who has lost some weight over the holidays! Nice one 8)

[AK]

Thanks P&W :oops:

[AK]

I had a back workout on TUE but forgot to take my diary :oops:

and

11th of Jan Friday:

Bench:

5 @ 60 / 80 / 100

3 @ 112.5 ( a little sticky point on third rep )

4 @ 105

Millitary press: 3 sets of 5 ... worked up to 50kg ( Taking it easy, this exercise can agravate my back ...)

Seated cable rows: 4 sets of 8 reps

Lat pull downs: 4 sets of 8 reps

Some lateral raises for fun ...

* I weighed my self this morning. Done to 82.8 :shock: and that means I lost almost 2 kgs in a weak :think: . The weight class I like to end up in is 82.5 so I am almost there...

I still have some "bluber" to loose but I tightened up a LOT ... However a bit worried at the rate I loose weight. Strenght did not seem to drop that much so it is kind of comforting.

I lost an other 3 cm from the waist and just over 1 centimeter from my hip area.

** After I reached single digit BF I will try to put some more muscle on especially on the hamstring / back area. Low and mid Traps!

*** I been having my carbs from fruit only ( excluding post work out shakes ) but if I loose the weight at this rate may add some morning poridge to my diet.

( Sorry for the long rant... )

[AK]

Sunday

(A1) Supine bridges 3 sets of 15

(A2) Hip flexor streches 20 sec each side

(B1) Snatch grip deadlift 6 sets of 6 @ 60 / 65 / 70 / 75 / 80 / 80

(B2) IT band streches 20 sec each side

© Barbell step ups 4 sets of 10 each side ... 15" box @ 20kg

(D1) Dead bug twist 3 sets of 10-12

(D2) Side hip thrust 3 x 10 each side

Streching...

* Hmmm... got ZERO lower body conditioning or strenght. I better see to it...

[AK]

Monday ...

A1 Pronated medium grip cable row 6 sets of 10 @ 45 / 50 / 55 / 50 / 50 / 50

A2 Pec stretch 20 sec holds

B1 Face pulls 3 sets of 10-12 @ 70 / 70 / 80

B2 Decline ez bar extentions 15 @ 35 / 12 @ 40 / 10 @ 42.5

C1 Rear delt fly 3 sets of 10 reps @ 15 lb

C2 Low pulley external rotations 3 sets of 12 ( paper weight ha ha ha )

C3 Dip shrugs 3 sets of 15 reps

D High to low cable wood chops 3 sets of 10 each side 50 / 60 / 70

* It was fun....

[AK]

Wednesday...

A1 Front squats: 6 sets of 5 @ 60 / 65 / 70 / 70 / 65 / 60

A2 Hip flexor stretch...

B1 Walking lunges 3 sets of 10 reps / each leg @ 30 lb / 50 lb / 50 lb

B2 IT band strech 15 sec / side

C Isometric bulgarian squat holds 1 set of 1 min each side.

D1 Pull troughs 4 sets of 12 @ 90

D2 Janda situps.

E1 Dumbell dorsi flexion 2 sets of 20 @ 5 lb

E2 Calf stretch.

* :toilet:

[poos_n_wees]

...

E1 Dumbell dorsi flexion 2 sets of 20 @ 5 lb

E2 Calf stretch.

F1 :toilet:

Fixed that for ya

[AK]

...

E1 Dumbell dorsi flexion 2 sets of 20 @ 5 lb

E2 Calf stretch.

F1 :toilet:

Fixed that for ya

:pfft:

[AK]

Friday...

A1 Decline close grip BP 3 @ 100 / 2 @ 105 / 1 @ 110 / 3 @ 100 / 1 @ 110 / tried 1 @ 115 failed

A2 Chest supported T-bar row 6 sets of 6 reps @ 30 / 35 / 37.5 / 37.5 / 35 / 30

A3 Trap stretches 15 sec each side each position

B1 Single arm low pulley cable rows 3 sets of 10 per side 60 / 70 / 80

B2 Pec stretch 15 sec per side

C1 Dumbell external rotations 3 sets of 12 @ 5 lb / 10 lb / 15 / lb

C2 One arm prone lower trap riases 3 sets of 12 reps @ 5 lb

D Saxon side bends 4 sets of 6 reps / side @ 10lb

* It was ok.

[AK]

Weighed in this morning @ 82.2 lost an other 600 gr and probably this is a better rate of weight loss than previously.

In my weightclass now .... will try to loose some more fat. ...and put on some muscle slowly slowly...

[AK]

Sunday...

A1 Supine bridges 3 x 15

A2 Hip flexor stretch 15 sec each side...

B1 Snatch grip deadlift 6 sets of 6-8:

8 @ 70 / 80 / 90

7 @ 100

8 @ 80 / 80

B2 It band stretch 15 sec / side

C Step ups... 15 " box 4 sets of 10 @ 25 kg

D1 Deadbug twist 3 sets of 15

D2 Side thrust 15 / 10 / 8

* Enjoyed it lots.... :^o

[AK]

Monday...

A1 Pronated medium grip cable rows 6 sets of 10 reps @ 50 / 55 / 60 / 60 / 55 / 55

A2 Pec stretch 15 sec / side

B1 Face pulls 3 sets of 12 reps @ 80 / 100 / 120

B2 Decline EZ barbell extentions 3 sets of 10 @ 40 / 45 / 45

C1 Rear delt fly 3 sets of 10 reps @ 15 lb

C2 Low pulley external rotators 3 sets of 12 @ paper weight

C3 Dip shrugs 3 sets of 15

D High to low cable wood chops 3 sets of 10 / side @ 80

* I had lots of energy during todays workout. Probably the added carbs in the form of oatmeal. Loved it...

[poos_n_wees]

Weighed in this morning @ 82.2 lost an other 600 gr and probably this is a better rate of weight loss than previously.

In my weightclass now .... will try to loose some more fat. ...and put on some muscle slowly slowly...

Nice drop! Which meet are you aiming for AK?

[AK]

Weighed in this morning @ 82.2 lost an other 600 gr and probably this is a better rate of weight loss than previously.

In my weightclass now .... will try to loose some more fat. ...and put on some muscle slowly slowly...

Nice drop! Which meet are you aiming for AK?

Thank you P&W.

I just finaly made some progress with my injury been an ongoing thing for the last 6 months or so therefore I have ZERO base in regards to squating strenght or deadlift. I will have to rebuild it from its fundation again so may take a litle while ... I would have liked to do the CD's champ in April but its possible I wont be ready for it... I wil be doing some rehab work till the end of Feb than into it at 100% ( if all goes to plan ) I should be ready for the Powerhouse novice/qualifier on the 14 of June tho

:nod: