Approved Log New Member, Old fighter

[AK-47s]

How you doing AK? Just checking up on you bro

Thanks, brother. Yeah, things are being gone. Pretty good. I started to settle back down so back into normal routine now.

Today was chest and biceps, which was a good workout and a good pump too..

INCLINE BARBELL BENCH PRESS 12-15 reps 4 sets
FLAT BARBELL BENCH PRESS 12-15 reps 4 sets
DB FLY’S 12-15 reps 4 sEts
DB DECLINE PRESS 12-15 reps 4 sets
CABLE CROSSOVER 12-15 reps 4 sets
PUSHUPS 25 reps 2

BARBELL CURLS 12-15 reps 4 sets
SEATED DB CURLS 12-15 reps 4 sets
DB HAMMER CURLS 12-15 reps 4 sets

Slowly getting some balance back now which is good and balancing life hopefully after today a new job interview will help and I’ll get some routine and some settled time which will be really good

Food still staying on point though so I’m always pretty consistent with that and if I do do a crime, I do do the time in the gym also so all in all pretty good thanks for your inquiry bro!

Slowly get back into things so yeah once again appreciate you checking in bro and I’ll keep this blog a bit more updated now too

 

[crackers]

That's some quality protein @AK-47s

 

[AK-47s]

That's some quality protein @AK-47s

Hahaha yeh. Mrs didn’t appreciate it

 

[hubbles]

Nice to see you back my bro

 

[AK-47s]

Nice to see you back my bro

Thanks bro

 

[AK-47s]

Well, I’m in Darwin this weekend and doing a gig for Foxtel commenting on a fight show just like the old days been away from it for awhile but I thought I’d get back into it..
Still, you gotta get those work workouts in between even when you’re away from home and stumbled through the 37° heat of the gym this morning

Back and tri

PULL-UPS 12-15 reps 4 sets
ONE ARM DB ROW 12-15 reps 4 sets
CLOSE GRIP CABLE ROWS 12-15 reps 4 sets
WIDE GRIP LAT PULLDOWNS 12-15 reps 4 sets

CABLE TRICEP EXTENSIONS 12-15 reps 4 sets
TRICEP PULLDOWNS 12-15 reps 4 sets
SKULL CRUNCHES 12-15 reps 4 sets

One thing I’ve forgotten is when you fly how much water retention you hold.. from years and years of flying all over the world fighting. I forgot how hard it was when I used to try and cut weight after yhe flight with the water retention from the flight. This was a good little reminder of it.

First reason good even though I’m on the run but trying to keep up with it I’m trying to keep in shape

We have a new shirt too, so once again thank you to the forums and also my Sponsor gear maniac

Peace
AK

 

[BigAPE]

the 37° heat

Broo... that would have been putrid man. This time of year I'm pretty sure it's humid there?

 

[BigAPE]

Just noticed the shirt, looks cracker

 

[AK-47s]

Well, finally back in the rhythm of it back at home nothing too major to report..

Start of the week for me so it was the usual chest and ams routine

1. Barbell Bench Press — 4 sets x 8–10 reps
Focus on control, full range, squeeze at the top.

2. Incline Dumbbell Press — 4 sets x 10–12 reps
Slight incline (30°), keep shoulders down and chest high.

3. Flat Dumbbell Flys — 3 sets x 12–15 reps
Slow negative, feel the stretch across the chest.

4. Cable Crossover — 3 sets x 15 reps
High to low for lower chest; squeeze hard in the centre.

5. Push-Ups (Finisher) — 3 sets to failure
Can add a plate on your back if you want more resistance

1. Barbell Curls — 4 sets x 8–10 reps
Keep elbows tucked, no swinging. Heavy and strict.

2. Incline Dumbbell Curls — 3 sets x 12 reps
Full stretch, palms up the whole time.

3. Preacher Curl (EZ Bar or Dumbbell) — 3 sets x 10–12 reps
Slow tempo, squeeze at the top.

4. Hammer Curls — 3 sets x 12–15 reps
Targets brachialis for thickness.

Been rewriting some programs a little bit different for myself as a trial if I want to get back into it if you notice, I’ve written them out different now. That’s the reason why it may look different to some people.


Food is always good as per usual, but I did drink a little bit while I was up in Darwin so I’ve gotta work that back off haha

Anyway AK out

 

[darkHORSE]

Well, finally back in the rhythm of it back at home nothing too major to report..

Start of the week for me so it was the usual chest and ams routine

1. Barbell Bench Press — 4 sets x 8–10 reps
Focus on control, full range, squeeze at the top.

2. Incline Dumbbell Press — 4 sets x 10–12 reps
Slight incline (30°), keep shoulders down and chest high.

3. Flat Dumbbell Flys — 3 sets x 12–15 reps
Slow negative, feel the stretch across the chest.

4. Cable Crossover — 3 sets x 15 reps
High to low for lower chest; squeeze hard in the centre.

5. Push-Ups (Finisher) — 3 sets to failure
Can add a plate on your back if you want more resistance

1. Barbell Curls — 4 sets x 8–10 reps
Keep elbows tucked, no swinging. Heavy and strict.

2. Incline Dumbbell Curls — 3 sets x 12 reps
Full stretch, palms up the whole time.

3. Preacher Curl (EZ Bar or Dumbbell) — 3 sets x 10–12 reps
Slow tempo, squeeze at the top.

4. Hammer Curls — 3 sets x 12–15 reps
Targets brachialis for thickness.

That looks like an intense sesh

 

[AK-47s]

That looks like an intense sesh

Was a good one bro

 

[AK-47s]

Probably laziest I’ve ever been today and I couldn’t be bothered thinking so I asked ChatGPT to make up an arm workout for me that I can follow along. That’s how tired and bored I was today. Lol.
Few dramas with work, so been off for a while and loosing my mind a little lol

This is what it gave me and to be honest it was a good workout


1. Barbell Curl

• 4 sets × 8–10 reps
• Focus on strict form and full contraction.
• Tip: Keep your elbows locked in place, don’t swing.

2. Incline Dumbbell Curl
4 sets × 10–12 reps

• Sit on an incline bench and let your arms hang straight to get a full stretch at the bottom

3. Preacher Curl (EZ Bar or Dumbbell)

• 4 sets × 10 reps
• Isolates the biceps and reduces momentum.
• Squeeze at the top for 1–2 seconds.

4. Hammer Curl

• 4 sets × 12 reps
• Targets brachialis for thicker biceps and forearms.

1. Close-Grip Bench Press

• 4 sets × 8–10 reps
• Keep elbows tucked, bar lowered to mid-chest.
• Great for overall mass

2. Skull Crushers (EZ Bar or Dumbbells)

• 4 sets × 10–12 reps
• Lower the bar to just above your forehead, control the eccentric phase.

3. Triceps Dips (Bodyweight or Weighted)

• 4 sets × 10–12 reps
• Keep torso upright to hit the triceps more than the chest.

4. Rope Pushdowns

• 4 sets × 12–15 reps
• At full extension, spread the rope ends and squeeze for maximum contraction.

Bit of fun anyway, and that way you don’t have to think which is good too. Give a go sometimes if you ever in that mood where you don’t wanna have to think about your routine.

Food good as usual and on point and still just keep in mind basic stack..

1ml Test
1ml mast
Per week
2iu HGH mon - Friday

Hope you all have a good day guys. Keep pushing hard.

AK..