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Kong
05-02-2007, 09:16 AM
Havent posted in a while. Been lazy with the training because me and my missus have been focusing on sorting out our new house which has caused diet to go to rubbish aswell, being unemployed doesnt help either, but from now on gonna start back hard and heavy. Planning to start some mixed martial arts training within the next month or two aswell, it'll be a combination of wrestling, boxing, brazilian ju jitsu, and a bit of muay thai.

Guido
05-02-2007, 09:23 AM
You've got good numbers, man. Keep at it!

Kong
05-02-2007, 09:24 AM
Had to miss triceps as the gym shut before we could get them in.

Flat Bench - 220Ibs x 5, 220Ibs x 5, 220Ibs x 4
Decline Smith Bench - 198Ibs x 7, 209Ibs x 3+1 assisted
Incline Cable Flyes - 44Ibs x 8, 55Ibs x 4+1 assisted
Clean and Press - 110Ibs x 5, 110Ibs x 5, 110Ibs x 5
Seated Side DB Raises - 22Ibs x 3(Too heavy), 19Ibs x 6
Skullcrushers - Didnt have time!

First time doing clean and presses, suprised at how much harder they are than military press, had to lower my weight quite a bit.

Kong
05-03-2007, 10:24 AM
Intended to do legs, abs and calves but lo and behold my trousers split on my second set of squats right down the back exposing my hairy ass to everyone so i had to go home!

BB Squats - 308 x 5...didnt quite go parallel so i lowered the weight
264 x 2 (would have got 5 but trousers split on second rep!)

Kong
05-10-2007, 12:09 PM
Had a good back session friday but can only remeber the deadlift weights...
DL - 352x4 352x3 440x1
Also did some hammer strength rows, pulldowns, power cleans, BB shrugs and ez-curls

Kong
05-10-2007, 12:17 PM
Good session, shoulder strengths dropped though. Confused at why i can use 74 pound dumbells for reps but only 121 pounds on the barbell for sets of 5:bang:

Flat BB Bench - 220x5 220x5 220x5
Incline Smith Bench - 176x6 176x5 + 1 assisted
Pec-Deck Flyes - 150x6 140x8
Military Press - 121x5 121x4 121x4
Seated Side DB Raises - 17x8 19x6
One-Arm Bent Over DB Raises - 22x10 24x6
Skullcrushers - 84x2 (too heavy) 73x5 73x5...havent done these in ages and they felt awesome.
Rope Pushdowns - 88x6 88x4 + 1 assisted

Kong
05-10-2007, 12:25 PM
BB Squats - 264x5 264x4 264x4
Close-Low Stance Leg Press - 638x6 649x4 + 1 assisted
Leg Extensions - 149x11 165x9
Weighted Decline Situps - 17x5 17x5 17x4
Machine Crunches - 143x9 153x5
Calf Press - 363x5 363x5 363x5
Seated Calf Raises - 110x6 100x8

Good workout, felt energised afterwards.

Kong
05-16-2007, 08:53 AM
Power Cleans 132x5 132x5 132x5
Bent-Over Underhand BB Row 198x5 187x7
Wide-Pulldowns 132x5 143x4+2 assisted
Leg Curls 70x8 90x3+2 assisted
BB Shrugs 187x9 198x7
Ez-Bar Curls 84x5 84x5 84x4

Skipped deadlifts today as trained first thing in the morning and i knew i wouldnt give them 100%

Kong
05-16-2007, 08:58 AM
Flat BB Bench 231x4 231x3 231x3
Incline Smith Bench 165x9 176x6
Pec-Deck Flyes 130x11 150x6+1 assisted
BB Military Press 132x4 132x4 132x4
Seated Side DB Raises 17x8 19x6
One-Arm Bent Over DB Raises 22x11 24x8
Skullcrushers 75x5 75x4 75x4

Shoulder strengths getting back up thank christ

Kong
05-16-2007, 09:45 AM
Its lonely in here.

Kong
06-13-2007, 12:42 PM
Havent posted in a while. Started following Heavy Bombers hybrid routine recently and i have to say i like it.

DE Bench, Primary Delt & Tricep, Secondary Chest

DE Bench(60% 1rm 9x3 using different grips) - 154Ibs with 45 secs between sets
Military Press - 99Ibs x 5
110Ibs x 5
121Ibs x 5
132Ibs x 5 (Just)
143Ibs x 1
CG BB Bench - 132 x 5
143 x 5
154 x 5
165 x 5
176 x 3
Havent done close grip in a while but they fried my tris...awesome

Kong
06-13-2007, 12:50 PM
DE Box Squat, Primary Back & Bis, Secondary Legs

DE Box Squat (8x2 using 70% 1rm) - 220Ibs 8x2 with 1 min between sets
Hammer Strength Chest Supported Row - 99 per side x 12
121 per side x 8
132 per side x 4
Chinups - BW x 2
BW x 2
BW x 1 (Cant do many coz im fat!)
Overhand cable row - 160x10
170x7
180x3
One Arm Incline DB Curls - 33sx6
33sx6
39sx4
DB Shrugs - 79s x 4...then something went in my lower trap area on the fifth rep. I had to go home and get my girlfriend to put some major pressure on it coz i couldnt move my left arm or my neck without suffering from a stabbing pain, think it was my body getting me back for skipping deadlifts.

Kong
07-05-2007, 09:36 AM
Havent posted in a while but here goes.

ME Decline BB Bench - 176x3, 198x3, 220x3, 253x3, 264x1...Fail!
Confused me as i lifted it last week (just) and was gonna try for 275 after, ah well, must be one of those days.
Low-Incline DB Bench - 75'sx9, 79x6
Nautilus Seated Chest Press - Cant remember, a few sets around 185 i think.

North
07-05-2007, 09:50 AM
nice numbers kong, how are you liking westside?

Kong
07-16-2007, 09:10 AM
Its awesome, ive always preffered lower reps so its good for me.

DE Squats, Back

DE Box Squats - 198 9x2
DL - 308x3, 330x3, 352x3, 374x2
Underhand BB Row - 198x5, 187x7, 176x6
Cable Row - 170x8, 180x6, 190x4
One Arm Hammer Strength High Row - 121x7, 127x5, 132x3
Power Cleans - 110x5, 121x5, 132x5, 143x5, 154x4

Kong
07-18-2007, 03:54 AM
DE Box Squats - 209 8x2
Deadlifts - 308x3 330x3 352x3 374x3
Underhand Bent-Over BB Row - 187x9 198x7 209x5
Cable Row - 180x9 190x7 200x5
One-Arm Hammer Strength High Row - 121per sidex8 127x6 132x4
Power Cleans - 110x5 121x5 132x5 143x5 154x4
BB Shrugs - 220x9 231x7 242x5

Good session. Havent been doing power cleans long but weights going up pretty quick.

Kong
07-18-2007, 04:23 AM
Forgot to log mondays workout, here goes...

ME Flat Bench (Pause-at-bottom) - 176x3 187x3 198x3 209x3 220x3 231x3
242x2 253x1
Hammer Strength Chest Press - 77 per sidex9 83x7 88x5
Vertical Grip Nautilus Bench - 185x7 200x5 216x4
Decline Situps - BWx5 BW+6platex5 BW+11platex5
Cable Side Twists - 2x15 3x10 4x5

Used mostly machines for chest as i am at the end of getting rid of a bad infection on my finger that swells and goes purple when i put too much pressure on it so i just pushed using my palms. Luckily the antibiotics made it bearable for deadlifting the next day

Kong
07-31-2007, 03:06 PM
am - Chest, Abs

Flat Bench (Touch and go) - 220x3 231x3 242x3 253x2+1 assisted 264x1 275xfail
Incline BB Bench - 198x7 209x5 198x6
Nautilus Machine Bench - 200x7 216x4 200x5
Did a few sets of crunches aswell

pm - Back

DE Box Squats - 209 8x2
DL - 352x3 374x3 396x2 407x1 418xfail
BB Row - 209x5 209x5 209x5
Pulldowns - 132x7 143x5 132x6
One-Arm Hammer Strength Row - 132x8 149x5 143x6

Kong
08-05-2007, 09:28 AM
DE Bench - 176 9x3
Seated BB shoulder Press - 143x5 143x4 143x4
CG Bench - 176x5 176x5 176x5
One-Arm DB Side Raises (Dropset) - 22x6-19x2-17x2 28x2-22x2-19x2 22x6-19x2-17x2
Bent Over DB Raises - 22x10 28x6 22x9
Pushdowns - 132x8 143x6 132x7
BB Curls - 88x5 88x4 88x4

Kong
08-05-2007, 09:32 AM
BB Squats - 264x3 286x3 308x2 319x1 330x1 341x1
Hack Squats - 264x10 308x5 264x9
Leg Extensions - 198x7 215x5 198x6
SLDL - 198x5 198x5 198x5
Leg Curls - 70x9 80x4 70x5

Kong
08-05-2007, 09:37 AM
Floor Press - 231x3 242x3 253x3 264x3 275x1
Flat BB Bench - 231x5 231x4 231x4
Incline DB Bench (30 Degree Incline) - 79x6 88xfail
Decline Crunches - x5 x3 x2
Cable Crunches - 143x8 154x6 154x6
Calf Press - 341x5 341x5 341x5
Standing Calf Raises - 330x8 345x6 340x7
Flat BB Bench - 220x1 242x1 264x1 275xfail

Kong
08-08-2007, 09:58 AM
DE Box Squats - 176 8x2
Deadlift - 352x3 374x3 386x3 407x1 418x1
Power Cleans - 154x4 154x3 154x3
Bent Over BB Row- 220x5 220x5 220x3
Underhand Pulldowns - 198x10 231x5 231x5
Rope Cable Row - 140x8 150x6 150x6

Decent workout. Couldnt seem to get into the right mindset to explode that weight up on powercleans, deads took it outta me

Kong
08-08-2007, 10:01 AM
Diets pretty clean so far today. Working a 12 hour shift so i cooked 300g brown pasta, 3 tins of tuna, spinach, sweetcorn all mixed up to have over 4 meals and some pistachios for some healthy fats. Only let down is that i keep drinking mochas to stay awake, security sucks, especially when its for a closed down car showroom :mad: plus i gotta go train straight after. Probably finish off with a shake after training and a tuna sandwitch with a cup of milk before bed.

Stumprrp
08-08-2007, 10:43 AM
very strong Kong, keep power cleans before deads if you plan on doing em. clean diet, i wish i ate like that (keeps eating pepperoni calzone :D)

Kong
08-08-2007, 10:45 AM
Im glad someone finally dropped by, especially a beast like you. Dont feel bad, im only eating so clean coz i have to prepare my food for work the night before in bulk. Up until this week i think i had pizza every other day...the other days were kfc, junk food makes you strong!

Kong
08-08-2007, 10:46 AM
And im only eating clean coz im a fatass. Its amazing how i can demolish nearly 2 12" pizzas in one sitting yet i cant eat 75g of brown pasta with tuna. Shows how much difference it makes. The pasta has half a 200g pasta sauce too but thats only like 6g carbs per 100g, practically just tomato and herbs...and i added a lot of chilli powder

Kong
08-09-2007, 12:43 AM
Approx macro breakdown yesterday
Protein - 194 - Could be a bit higher but im broke at the moment
Carbs - 350
Fat - 55 - Again quite low, need to bump it up a bit

KevinStarke
08-09-2007, 08:35 AM
Workouts are lookin real good man your strength is movin.

Kong
08-09-2007, 09:57 AM
Yeah, this routines puttin my 1rm up every week, lovin it.

Kong
08-09-2007, 10:11 AM
This will be my approx macros by the time i hit the sack tonight

Prot - 214g
Carbs - 300g
Fat - 85g
Cals - 2821

Thats 6 Sandwitches with low fat tuna-mayo and sweetcorn on brown, spaghetti bolognaise and a shake after training.

Kong
08-10-2007, 12:19 AM
Only had about 20 minutes before gym shut today so did squats and decided to catch up on biceps that i missed earlier in the week, shoulda trained hammies but...oh well

ME Squat - 264x3 286x3 308x3 319x1 330x1 352x1
That last set felt like it was gonna snap me, concerned that i might not have been parallel, especially on the last 1rm but the guy who works at the gym said the first 4 sets were legit.
Standing BB Curls - 88x5 88x5 88x4

Managed to strain my rear delts really bad, especially on the last set of squats when i set the bar lower on my back

Approx macros for today will be -

Protein - 208 832
Carbs - 301 1204
Fat - 77
Cals - 2729

Food today is a big tub of pasta, tuna, sweetcorn, bolognaise sauce, minced beef, spinach, tomato, red peppers and mushroom. Probably have some kind of small pasta dish when i get home and 2 cups of milk before bed.

Kong
08-11-2007, 12:36 AM
Approx cals by end of today should be - 3248

210 Prot
350 Carbs
112 Fat

Thats 3 tins tuna mixed with 1 tin tomato soup, 150g tagliatelle with a bit of oil on, an orange, 4 eggs and 1 and 1/2 pints semi-skimmed milk.

Slightly higher than usual as im going for a meal later for a friends birthday

Kong
08-11-2007, 01:19 AM
Gonna try Builts BGB for a few months as of next week, routine will look like this -

Monday - HZ Push Pull

Rack Pulls 5x5
Flat BB Bench 5x5
Bent Over BB row 3x8 superset BB Shrugs 3x8
Incline DB Bench 3x8
Close-Grip Cable Row 3x10-12
Pec-Deck Flyes 3x10-12
BB Curls 5x5
One-Arm DB Extensions 3x8

Tuesday - Quad Dominant

BB Squats 5x5
Close-Low Stance Leg Press 3x8
Leg Curls 3x12-20
Crunches 3x8-12
Seated Calves 3x12-20
HIIT

Thursday - Vert Push Pull

Chinups 5x5
Seated BB Shoulder Press 5x5
Pulldowns 3x8
One Arm Side DB Raises 3x8
Machine Pullovers 3x10-12
Prone Raises 3x10-12
CG BB Bench 5x5
One-Arm DB Preacher Curls 3x8

Friday - Hamstring Dominant

Increased ROM RDL (Off 6inch platform) 5x5
Bent-Knee GM 3x8
Leg Extensions 3x12-20
Side Cable Crunches 3x8-12
Calf Press 3x8-12
HIIT

Ive swapped the arm work and ab/calf work around as i would not be as strong training arms the day after back/chest and back/delts.

Herandi
08-11-2007, 06:40 AM
strong work in here kong. I've been doing BGB for a while now and its really a great routine. sorry if i missed it but what MMA are you training for?

Kong
08-11-2007, 06:48 AM
I havent really been doing much as ive been joblessfor 3 months up until this week. Been doing some BJJ and wrestling with a bit of boxing and kickboxing, all really basic beginners stuff, dont log it in here yet. Gonna start at an academy soon, really wanna try some catch wrestling. Where in the uk you from?

Coke
08-11-2007, 06:45 PM
Squat numbers are nice...interesting hearing you're into the fight game.

Herandi
08-11-2007, 08:10 PM
left u an answer in my journal, but brighton

Kong
08-12-2007, 12:16 AM
CoCoa - Yeah my cousins big into mma. He moved to my home town for a while before moving to london and i kinda got the bug for it. Cant wait to actually start training with a proffesonal in a few weeks. Ive noticed that my punches seem to have got quicker and more explosive since i implemented power cleans and speed bench into my workouts.

Herandi - Cool. Ive been thinking for a while that the WBB members from UK should meet up and train, maybe like a powerlifting meet, just do big 3

Kong
08-12-2007, 12:19 AM
Went to a tex-mex resturant last night and REALLY cheated on my diet.
Here go's - 1/2 rack bbq ribs, 12 king prawns,side salad, rice and sour cream
I then finished my girlfriends chicken chimichanga
Me and a friend then finished his girlfriends potato wedges
We then polished off the chicken out of another girls stir fry
Finished it off with 2 slices of chocolate fudge cake
Washed it all down with diet coke...may aswell have had full sugar, wouldnt have made much difference. I blame the girls for not being able to finish their meals and offering us their tasties! :bash:

Kong
08-12-2007, 12:47 AM
Approx cals by end of today should be - 3130
210 Prot
370 Carbs
90 Fat

Barely any food in the house. Had a bagel with cream cheese and bacon before work. For work i have 1 tin tuna and light mayo with 6 slices brown bread, 1 tin of mackerel, 1 tin beef chilli and 1 tin chicken curry.

Kong
08-12-2007, 01:16 AM
Right guys, im starting a new diet (the IF diet) soon and want to know which routine i should use, either the modified BGB above of this modified 5x5 -

Day 1 - Squat 5x5
Deadlift 5x5
Bench 5x5
Good Mornings x2
Weighted Crunches x3
Leg Extensions x2 superset Leg Curls x2
Incline DB Press x2

Day 2 - DE Box Squat 8-10x2 with 60-70% Mondays 5RM
Seated BB Shoulder Press 4x5
BB Row 4x5
Power Cleans 4x5
Chinups x2
DB Side Raises x1
Prone DB Raises x1

Day 3-Squat 4x5 1x3 1x8
Deadlift 4x5 1x3 1x8
Bench 4x5 1x3 1x8
CG Bench x3
BB Curls x3
Pushdowns x1
BB Shrugs x2

Herandi
08-12-2007, 08:51 AM
both look like good routines kong, if you're cutting then maybe use the 5x5 routine as 3 days a week will be easier for you. Btw you should put a link to your journal in your sig, that way everyone can find it when you make a post.

Kong
08-12-2007, 09:04 AM
Good idea...done!

pulse
08-12-2007, 05:59 PM
Finally found it thanks to your link haha. Looks good man - I kinda like that 5x5 more but who am I to say?

Also: Subscribed :)

Kong
08-13-2007, 05:20 AM
Im gonna do a basic 3 day bill starr routine this week as a kind of deloading workout as ive been doing 1 rep maxes every week lately and im feeling it on my shoulders and lower back. After that i will do 4 weeks on my 5x5 then 4 weeks on the modified BGB.

Kong
08-14-2007, 12:26 AM
Doing basic Bill Starr 5x5 this week as a kinda deload.

Squat - 132x10 154x5 176x5 220x5 242x5 264x5
Lowered weight this week to repractice form and take them down past parallel.
Flat BB Bench - 132x10 198x5 209x5 220x5 231x5 242x5
Gonna start benching without an arch in my back to hit my chest more. The arch on my last set was crazy and it just felt like cheating.
BB Row - 132x10 176x5 187x5 198x5 209x5 220x5
Hyperextensions - BWx10 +17platex8 x22platex6
Crunches - Flatx10 Declinex6 Declinex4 Declinex3 Declinex2

Felt good. Made a nice change from thrashing one or two body parts in one session.

Today at work i have 3 tins tuna mixed with low fat mayo divided into 5 sandwiches (10 slices brown bread with olive oil spread on) and 1 and 1/2 pints of milk.

Kong
08-14-2007, 12:53 AM
Here is my final routine that i will start next week. It is a modified BGB with trap specialisation on day 4 and obvious back specialisation.

Day 1 - Hz Push Pull, Bis, Tris

Deadlift 5x5
Flat BB Bench 5x5
Bent Over Row 3x8
Low Incline DB Bench 3x8
DB Row 3x8-12
High Incline DB Flyes 3x8-12
Olympic BB Curls 5x5
One Arm Incline DB Extensions 3x8-12

Day 2 - Quad Dominant, Hamstring accessory, Abs, Calves

BB Squats 5x5
Front Squats 3x8
Leg Curls 3x12-20
Decline Crunches 5x5
Seated Calf Raises 3x12-20
HIIT

Day 3 - Vert Push Pull, Tris, Bis

Chinups 5x5
Seated BB Shoulder Press 5x5
Close-Grip Pulldowns 3x8
Seated DB Shoulder Press 3x8
Medium Grip Pulldowns 3x8-12
Seated DB Side Raises 3x8-12
superset
Prone DB Raises 3x8-12
CG Bench 5x5
DB Preacher Curls 3x8-12

Day 4 - Hamstring Dominant, Quad accessory, Traps, Calves, Abs

SLDL 5x5
High foot placement leg press 3x8
Leg Curls 3x12-20
BB Shrugs 5x5
DB Shrugs 3x8-12
Calf Press 5x5
Side Machine Crunches 3x8x12

Im gonna follow the IF diet which a few people on here have noticed improvements in strength AND loss of fat while following it

Coke
08-14-2007, 06:26 AM
Great workout, fine numbers with your squats, benching and rows.

Kong
08-14-2007, 07:06 AM
Diet guidelines - Weight 241lbs at approx 28%bf
Maintenence =3698 approx
Rest days = 1874 cals
347g Prot
Trace Carbs
54g Fat
Workout days = 4442 cals
347g Prot
480g Carbs
126g Fat

As explained in the IF diet thread i will fast for atleast 16 hours and then have a small meal pre-workout meal. The rest of the calories must be consumed before bed to re-commence the 16 hour fast.

PLUS - Tommorow ill be going for 396 deadlift for 5 reps, gettin myself pumped up already coz i only got 3 last week and i wanna smash it then go for 462 1rm in a few weeks, closing in on 484. Ill also be goin for 154 seated bb press for 5 reps (realistically aiming for 3-4).

Stumprrp
08-14-2007, 08:24 AM
nice marcos and good luck on those numbers

Kong
08-14-2007, 09:31 AM
Thanks. Having second thoughts now and thinking of a pure nitrean/opticen diet

Kong
08-15-2007, 06:31 AM
Ah fu*k all these wierd and wonderful diets on going on a steep calorie deficit hoping to lose 2.5 ibs a week for 10 weeks.

Worked this out using Builts calculator.

Weight - 241lbs
BF - 30%
Lean Weight - 168.7
Maintenance Cals - 3141
Calorie Deficit Of 1250 = 1891

Prot - 300 (50g per meal)
Carbs - 54 (50g per meal)
Fat - 54 (50g per meal)

I will have 25g prot/carb before and during my workout and a shake with 50g prot/carbs post workout.

Supplements - Multivitamin. Vit C and E (postworkout). Omega 3,6 & 9 caps. Whey. Casein. Maltodextextrin. Clenbuterol & Taurine.

I will also be taking 500mg Testosterone Enanthate a week to retain/build LBM.

Herandi
08-15-2007, 06:54 AM
good to see you've got it all worked out kong. Good luck with the Cut! how tall are you btw??

Kong
08-15-2007, 07:42 AM
6ft 1. 30% is only an estimate, gonna get some calipers next week.

Herandi
08-15-2007, 05:31 PM
ah my height, but u have a LOT of size on me :p

Kong
08-16-2007, 12:21 AM
DL - 88x10 330x5 352x5 374x3!? -22lbs from last week! Dieting sucks
Seated BB Overhead Press - 88x10 121x5 132x5 143x5 154x5
DB Side Bends 22x10 57x8 57x8
superset with
DB Static Hold 44sx60secs 88x18secs 99x2.2...my grip sucks

Short and sweet. Strengths dropped a little on everything but i expexted that at the start of my cut, dont feel as strong when im not bloated like the michellin man.

Kong
08-16-2007, 12:52 AM
Macros for today will be - 2822

Prot - 200
Carbs - 240
Fat - 118

Al3X
08-16-2007, 05:20 AM
lookin' good. I see you track your macro's everday! I need to borrow some of your dedication. :)

Kong
08-16-2007, 05:39 AM
Its an approximation but its pretty accurate.

Coke
08-16-2007, 06:13 AM
Effort looks tight, kept good amount of strength while cutting.

Kong
08-16-2007, 06:39 AM
Ive only been cutting for 2 weeks. Carbs dropped to 54 a day next week, gonna be brutal.

Kong
08-16-2007, 11:04 AM
Just thought id rant -

Had awful brainfog today. Carbs are down to 30-40g per meal and its really affecting me. Hopefully the test will give me a mood boost when i start it next week. Hoping to do a bit of a recomp while dieting. If i make it out of this 'anabolic cut' at 220 ill be VERY happy...only 21 pounds to go. Gonna go do some GPP on the field later. Probably go like this, taking it relatively easy as its my first GPP workout, gonna be ghetto style as i have no epuipment. If i can find a log i will throw, flip and press it -

Sprint 50mx2
Burpeesx10
Speed Situpsx10
1 minute rest
repeat

Herandi
08-16-2007, 11:37 AM
don't worry about the strength loss, it will come back in no time! good workout and good macros

BigCorey75
08-16-2007, 03:12 PM
if u keep making progress like this youl have to change your name to KING Kong...lol keep it up man

Al3X
08-17-2007, 12:31 PM
Twenty-One pounds you say? wow! Good luck. I've got 13 myself. I'm aiming for 195 from 208. Hopefully we'll reach our goals!

Kong
08-18-2007, 12:16 AM
BigCorey 75 - Haha, thanks man...one day it will happen

Al3x - Youve got a much easier time ahead than me man

Yesterdays workout - Weights in kgs/lbs

Leg Extensions 14/30x15
BB Squats 40/88x10
90/198x5
100/220x5
110/242x5
120/264x5
130/286x2
Pendlay Row 40/88x10
85/187x5
90/198x5
95/209x5
100/220x5
105/231x3
Decided to switch to 3x5 to cut workouts shorter and maintain energy
Flat BB Bench (No back arch) 60/132x10
95/209x5
100/220x5
105/231x3
Dips (Start on machine) 46/100x10
56/120x8
64/140x8
BW (110/241)x4
Suprised i got any as it was the first time ive done bodyweight dips on the parallel bar. My partner had to hold my feet as i was rocking all over and couldt steady myself
Chins (Start on cable) 45/99x10
75/165x8
90/198x8
BW (110/241)x2 HARD!
CG Bench 40/88x10
75/165x8
80/176x8
85/187x4
BB Curls 20/44x10
25/55x8
30/66x8
35/77x6

Good workout. Had plenty of energy and dips felt awesome. Plus we made a GHETTO dip belt by looping a chain round our lifting belts that, fastening it with a clip and hanging a dumbell through. Cost = 1.60. Beats 25 for a dip belt! Plus i cheated on my diet by having 2 chocolate bars and it was worth EVERY CALORIE. I had a peanut butter Kit Kat Chunky and a Double Decker, only put me about 100-150 cals over so its ok as i cut out my last meal. Its my girlfriends fault, if she didnt buy chocolate i wouldnt have given in to my weak will!...oh well

Kong
08-18-2007, 12:26 AM
Breakfast macros looked like this - Prot Carbs Fat

30g Sultana Bran 2.5 25 1
300ml Semi-Skimmed Milk 6.4 10 3.2
1 and a half scoops Whey 30 23 3
1 Fish Oil cap 0 0 1
1 Multivitamin 0 0 0

Should have had a bit of natty pb aswell but i forgot, oh well

For work i have (Spread over 4 meals) - Prot Carbs Fat

200g Pesto Cous-Cous 13 142 1
2 Tins Tuna with Balsamic Vinegar on 60 4 1
2 Chicken Breasts with Basil on 50 0 2
4 Whole Eggs 24 0 24
4 Spoons Natty PB 4 2 16
4 Fish Oil Caps 0 0 4
2 Scoops Whey 40 4 4

Kong
08-18-2007, 12:34 AM
On another note i weighed myself yesterday morning and was down to 238, woohoo.

Herandi
08-18-2007, 04:55 AM
On another note i weighed myself yesterday morning and was down to 138, woohoo.

damn man! 100 pounds lost in 2 weeks, you're an inspiration! ;)

Did i spot some bodyweight exercises in there. Good job pushing them out, i used to hate pullups/dips but once you get good at them you'll love em. Why don't you try doing negatives until you can get 5x5? Either way great start to the cut my man.

Kong
08-18-2007, 04:59 AM
Haha, less of the sarcasm, its fixed. I dont think id look too healthy at 138 and 6ft 2, possibly dead. Id rather work my way up doing full reps, ill be hitting 5 reps on dips next week EASY! I might do chins for as many as i can then finish with negatives.

Coke
08-18-2007, 05:42 PM
Man, you had tons of energy to pull off that effort.

Kong
08-19-2007, 12:09 AM
Thats low volume for me, been doing HBs powerbuilding routine for past 2 months, that takes it outta ya

Kong
08-19-2007, 12:29 AM
Did some GPP last night, haha, sorta...the most pathetic GPP workout ever.

Warmup HIIT - 30secs intense, 30 secs steadyx2

100m Sprint
2 Burpess (Haha, chest was useless from bench yesterday...and im fat)
8 Left-Right Jab Situps
1 Minute Rest
100m Sprint
6 Left-Right Jab Situps
1 Minute Rest
100m Sprint
5 Left-Right Jab Situps
Crunches BWx15 BWx8 BWx5 (30 seconds between sets)

Awful workout and it nearly killed me! So unfit...

For breakfast i had 1 and a half scoops whey, 1 tbsp natty pb, 200ml semi-skimmed milk, 40g sultana bran, 1 fish oil and a multivitamin. Thats 45 prot, 42 carbs, 12 fat .

For work i have 200g tomato and herb cous-cous, 2 tins of tuna, 2 chicken breast with basil, 4 tbsp natty pb, 4 fish oil and 2 scoops whey. Totals to about 185 prot, 150 carbs, 40 fat (46 prot, 38 carbs, 10 fat per meal).

Kong
08-19-2007, 01:04 AM
Weighed myself yesterday morning and i was at 239 and again this morning at 241...one of the differential factors being that i couldnt manage to 'pass' last nights food this morning.

Al3X
08-19-2007, 01:10 AM
Awful workout and it nearly killed me! So unfit...


Take up a sport that can be reproduced as a form of HIIT (basketball, football) It's helped me tremendously.

Kong
08-19-2007, 01:12 AM
Im gonna start boxing and grappling again. Nothin whoops your ass more that 3x5 minute rounds on a heavy bag and same on floor with some pad drills thrown in.

SupRsmall
08-19-2007, 01:31 AM
What is your height Kong?

Kong
08-19-2007, 01:35 AM
6 foot 1

Herandi
08-20-2007, 11:45 AM
Im gonna start boxing and grappling again. Nothin whoops your ass more that 3x5 minute rounds on a heavy bag and same on floor with some pad drills thrown in.

you may have like 35 kg on me, but i'll still take u down big man! haha

Kong
08-22-2007, 12:45 AM
Herandi - alright then son...

Mondays workout - kg/lbs
Numbers in bold indicate how many more/less than previous workout
Numbers in italics indicate warmup sets

Squats - 40/88x10 110/242x8 120/264x8 130/286x8
Only went light on these for 8 reps as im trying to get into squatting 3 times a week. More for recovery that anything.
DL - 60/132 150/330x5 160/352x5 170/374x4+1
Seated BB Shoulder Press 40/88 60/132x5 65/143x5 70/154x3 OW!
My shoulders slipped back at the top of the third rep and the bar fell backwards and out of my groove. If i wasnt in the rack with a spotter i reckon my shoulders and possibly my lats would have torn. Needless to say theyre hurting.
Hyperextensions - BWx10 5/11x8 7.5/17x8+2
Crunches - Raisedx10 Flatx8 1 Decline x8 2 Declinex3
Calf Raises - 150x10 300x8 315x8 330x5

Good workout minus the fact that i nearly killed my delts.

On the plus side my weight has dropped to 238 so the cuts going great and i went to london yesterday which nearly led to me slaughtering many ignorant business folk on the tube!

Herandi
08-22-2007, 04:58 AM
i hate london's tubes! so hot and smelly! what time do you normally wake up kong 5am lol? nice workout shame about the shoulder, strength still looking good though. :thumbup:

Kong
08-22-2007, 05:33 AM
Im usually up at 6am, at work for 7. Dont work in london, went to visit my cousin, he does security for Big Brother and close security for that Coleen thats seeing Wayne Rooney. Got a little irritating pain in my right delt now so i might miss heavy overheads on friday and do some light raises, see how i feel.

Kong
08-23-2007, 12:22 AM
Weights in Kg/lbs

Shoulder hurt a lot today from the bar falling back on shoulder presses monday.

Squats -
40/88x10
110/242x5
120/264x4 -1 (Need to stop squatting 3 times a week, strengths dropping)
120/264x3

Flat BB Bench -
60/132x10
105/231x5 +2
105/231x4
105/231x3

BB Dead Row -
40/88x10
105/231x4 +1
105/231x3
105/231x3 (With straps)
These really pulled and strained my shoulders.

BB Shrugs (With straps)
40/88x10
100/220x7
100/220x7
100/220x5

DB Seated Side Bends -
10/22x10
26/57x8
26/57x8
26/57x8

DB Static Holds -
30/66x45 seconds
30/66x30 seconds
30/66x30 seconds
My grip sucks!

Kong
08-23-2007, 05:31 AM
Food so far today is 300g lean minced beef, 200g pasta, 2 tins of tuna wth 3 tsp low fat mayo, 40g sultana bran, 200ml semi-skimmed milk, 3 and a half scoops of whey, 5 tsp natty pb and 5 fish oil.

Prot - 227
Carbs - 182
Fat - 66

Probably finish off with around 40g prot, 40g carbs, 12g fat before bed

Coke
08-23-2007, 06:05 AM
Solid stuff with those movements Kong.

Kong
08-23-2007, 06:37 AM
Energys starting to creep back up as im getting used to cutting

Herandi
08-24-2007, 06:27 PM
Im usually up at 6am, at work for 7. Dont work in london, went to visit my cousin, he does security for Big Brother and close security for that Coleen thats seeing Wayne Rooney. Got a little irritating pain in my right delt now so i might miss heavy overheads on friday and do some light raises, see how i feel.

ah that's interesting...get me an autograph! haha

diet looks on point kong, and numbers still looking high. Keep it up

Kong
08-25-2007, 12:50 AM
Diet pretty much same as it has been for past few weeks yesterday until me, my girlfriend and 2 of our pals ordered chinese! I feel fat this morning!

Yesterdays workout (Weight in kgs/lbs)

Deadlift -
60/132x10
170/374x4
170/374x3
170/374x2
Seated BB Shoulder Press -
40/88x10
70/154x4 +1
70/154x3
70/154x3
Stiff Leg Deadlift -
20/44x10
100/220x4
100/220x3
100/220x3
Chinups -
40/88x10 (Done on pulldown)
BWx3 +1
BWx1
BWx1
Dips -
45/100x10 (Done on dip machine)
BWx5 +1
BWx5
BWx5
Olympic Bar Curls -
20/44x10
35/77x8 +2
35/77x5
35/77x4
Ez-Bar Skullcrushers -
15/33x10
30/66x8
30/66x7
30/66x5

Good workout, plenty of energy and im starting to get strong on the dips even though im a fatty on a diet. Started on clen (20mcg) supplemented with taurine today (3g daily split up over 6 meals at 500mg a meal).

Herandi
08-25-2007, 04:50 AM
dips starting to look good now my man

Al3X
08-26-2007, 02:46 AM
Nice lifting. Jealous of your dl strength!

Coke
08-27-2007, 06:00 AM
Session is looking solid man.

cujo1
08-30-2007, 08:39 PM
hey kong just saying hello im also in the UK in london to be specific well done on the weight loss so far dude.

Kong
09-03-2007, 01:08 PM
Havent posted in a week as i no longer have regular net access but i'll try and update as much as possible.

03.09.07 - Workout D - Legs, Delts, Abs Power/Hypertrophy
Weight in Kg/lbs

Wide Stance BB Squats - Barx10
60/132x8
125/275x3
125/275x3
125/275x3
Strength really suffered in these when i started running...so i stopped running and its going back up
Close Stance BB Squats - 90/198x8
90/198x7
90/198x7
Seated BB Shoulder Press - Barx10
30/66x8
80/176x2
80/176x2
80/176x2
Prone DB Raises - 5/11x10
10/22x8
10/22x8
10/22x8
Side Machine Crunches 23/50x10
41/90x8
41/90x8
41/90x8
Leg Curls - 3 Platesx10
7 Platesx8
7 Platesx8
7 Platesx8
Seated Calf Raises - 25/55x10
45/99x8
45/99x8
45/99x8

Started PSMF today. Felt suprisingly ok. Just had a bit of brainfog and slightly cloudy vision but no cravings as yet and strength was really good. Thanks for the compliments guys.

Herandi
09-03-2007, 02:12 PM
where've u disappeared off to then kong?

ps. quit the running, squats are all the leg work you need :D

Kong
09-11-2007, 09:07 AM
Weights in kg/lbs

Deadlift - 60/132x10
180/396x3
180/396x2
180/396x2
Flat BB Bench - 60/132x10
115/253x3
115/253x3
115/253x2
120/264x1
Hammer Strength Chest Supported Row - 25/55 per sidex10
60/132psx8
60/132psx8
60/132psx8
Incline Dumbell Bench - 10's/22'sx10
30's/66'sx8
30's/66'sx8
30's/66'sx6
One-Arm DB Preacher Curls - 7.5/17x10
11/24x8
11/24x8
11/24x7
Skullcrushers - 15/33x10
30/66x8
30/66x8
30/66x8
Seated DB Shrugs - 15/33x10
40's/88'sx8
40's/88'sx8
40's/88'sx4

Decent workout. Cant get past that 3/2/2 with 180kg on deads so gonna try doing them off a 4 inch block for a few weeks.

Herandi
09-14-2007, 05:47 PM
hell if my deadlift was even near 180x1 id be the happiest man alive! keep it up kong

Coke
09-15-2007, 08:26 AM
Wow man, have you got real stamina or what, lol.

Kong
09-18-2007, 10:20 AM
Weight in kg/lbs

Deadlift 60/132x10
180/396x3
x3 +1 FINALLY!
x2
Pulldowns 90/198x5
x5
x5
Flat Pause Bench 60/132x10
110/242x3
x3
x3
Dips BW+10/22x5 Progressing on dips really well
x5
x5
BB Curls 20/44x10
45/99x3
x2
x1
CG Bench 60/132x10
90/198x5
x3 Energy really crashed on this set
x3 Ready for home...

Kong
09-18-2007, 10:30 AM
Seated BB Shoulder Press 20/44x10
30/66x8
80/176x3
x3
x2 Gettin really strong on these
Wide BB Squats 20/44x10
60/132x8
130/286x3 Goin deep on squats, feel good
x2
x2
Box Squats...Tried one set but was getting really bad lower back pains from shoulder presses
SLDL 20/44x10
100/220x5
x3
x3
Seated One-Arm Side Raises 5's/11'sx10
11's/24'sx5
x4
x4
Standing Calf Raises 55/120x10
150/330x5
x5
x5
Decline Crunches BWx10
BW+5/11x3
x2
x2

Workouts good for low carbs. Diets hit and miss. Been pretty broke so had to eat pretty much whats in the cupboards which is more or less junk. Gonna do a good shop next week and go back to psmf.

Herandi
09-18-2007, 01:55 PM
dang man nice shoulder pressing!

Kong
09-23-2007, 01:45 PM
Herandi - Thanks

ME Flat BB Bench (No pause at bottom) - 40/88x10
60/132x8
105/231x3
110/242x3
115/253x3
120/264x1
125/275x1 new 1rm
130/286xfailed 2 inch off chest
Hammer Strength Chest Supported Row - 20/44per sidex10
30/66psx8
60/132psx3
65/143psx3
70/154psx3
75/165psx1
80/176psx1
85/187psx1
Nautilus Chest Press - Stack (51/111)x3
x3
x3
Medium Grip Pulldowns - Stack (91/200)x3
x3
x3
Cable Pushdowns - 65/143x3
x3
x3
DB Shrugs - 15/33x10
45/99sx3
x3
x3

Good intensity throughout

Kong
09-23-2007, 01:55 PM
ME Wide Stance Squat - 60/132x10
80/176x8
110/242x3
120/264x3
130/286x3
135/297x1
140/308x1 Squats going back up
ME Seated BB Shoulder Press - 20/44x10
40/88x8
70/154x3
75/165x3
80/176x3
85/187x1
Seated Hammer Strength Shoulder Press (Each rep lifted from dead start on stops) - 50/110psx5
52.5/116psx3
50/110psx5
Laying Leg Curls - 14/30x10
30/65x5
34/75x5
39/85x5
Side Machine Crunches - 45/100x10
68/150x5
82/180x5
91/200x5
Seated Calf Raises - 20/44x10
45/99x5
50/110x5
55/121x5

Good stuff, finally getting form and depth down on squats.

Coke
09-24-2007, 06:18 AM
Doing good bro, stepping to it on all levels.

Herandi
09-24-2007, 11:18 AM
lotta work kong! nice squatting mate

Kong
09-30-2007, 06:33 AM
Weights in kg/lbs
ME Pause Bench 60/132x10
70/154x8
105/231x3
110/242x3
115/253x3
120/264x1
125/275x1
130/286xfail
Seated BB Shoulder Press 30/66x10
40/88x8
75/165x3
80/176x3
85/187x2
CG Bench 50/110x10
90/198x3
95/209x3
100/220x3
Did some situps and calf raises but cant remember the numbers

Kong
09-30-2007, 06:57 AM
All weights in kgs/lbs
ME Wide Stance BB Squat 60/132x10
80/176x8
115/253x3
125/275x3
135/297x3
140/308x1
145/319x1
ME Deadlift 60/132x10
165/363x3
175/385x3
185/407x3
190/418x1
195/429x1
Close Grip Pulldowns 6 Platesx3
7 Platesx3
8 Platesx3
HS Chest Supported Row 20/44psx10
60/132psx3
65/143psx3
70/154psx3
BB Curls 20/44x10
40/88x3
45/99x3
50/110x2
BB Shrugs 60/132x10
110/242x3
115/253x3
120/264x2

Kong
09-30-2007, 07:28 AM
Flat BB Bench (Touch & go) 60/132x10
70/154x8
100/220x6
105/231x6
110/242x4
Incline Smith Bench 85/187x6
90/198x6
95/209x5
Seated DB Shoulder Press 10/22sx10
20/44sx6
22.5/50sx6
26/57sx6
Dont like the limited ROM on these and the fact i cant handle much weight on them
Cable Pushdowns 25/55x10
50/110x6
55/121x6
60/132x6
Cable Crunches 25/55x10
60/132x6
65/143x6
70/154x6
Nautilus Shoulder Press (Palms facing)
Went up to about 107/235x5

Kong
09-30-2007, 07:51 AM
Weights in kgs/lbs
Power Cleans 20/44x10
40/88x8
70/154x3
75/165x3
80/176x2
Shoulder Width Stance BB Squats 60/132x10
80/154x8
100/220x6
105/231x6
110/242x6
Face Pulls 14/30x10
41/90x3
45/100x3
50/110x2
Close Stance Leg Press 150/330x10
270/594x6
280/616x6
290/638x5
Laying Leg Curls 3 Platesx10
6 Platesx6
7 Platesx6
8 Platesx5
HS Preacher Curls Handlex10
15/33x6
20/44x6
22.5/50x4
Standing DB Shrugs 20/44sx10
32/70sx6
36/79sx6
40/88x4
Went up to 100/220x6 on machine row and 60/132psx6 on HS High Row

Kong
09-30-2007, 07:56 AM
Found out that ive dinted my kneecap in an accident at work which has caused it to splinter inwards and i have tennis elbow. The knee may require surgery to have it filed down. Im supposed to lay off training altogether but theres no chance, id go mad.

Coke
09-30-2007, 10:11 AM
Sorry hearing about your knee plight Kong, really should layoff it for now...wish you the best.

Herandi
09-30-2007, 11:13 AM
that sucks about the knee, tennis elbow isn't fun either, just stick with it kong

Kong
10-02-2007, 06:18 AM
Weights in kg/lbs
ME Pause Bench 60/132x10
70/154x8
100/220x3
110/242x3
120/264x2
125/275x1
130/286xfailed yet again
Seated BB Shoulder Press 30/66x10
40/88x8
80/176x3
85/187x3
90/198x1
CG Bench 50/110x10
100/220x3
105/231x3
110/242x3
Calf Raises 48/105x10
157/345x3
164/360x3
170/375x2
Decline Situps BWx10
+2.5/6x3
+7.5/17x3
+12.5/28x3
Partial Rack Dead Press 110/242x3
120/264x2

Kong
10-04-2007, 12:31 AM
All weights in kg/lbs
Wide Stance BB Squats 60/132x10
80/176x8
120/264x3
130/286x3
140/308x2
145/319x1
150/330x1
Deadlifts 60/132x10
150/330x3
170/374x3
190/418x1
200/440x1
Face Pulls 23/50x10
45/100x3
50/110x3
55/120x3
Cable Row Stack(91/200)x3
Stack+5/11platex3
Stack+10/22platex3
Power Cleans 60/132x10
75/165x3
80/176x3
85/187xfail
85/187xfail

Coke
10-04-2007, 05:58 AM
Ace back-to-back efforts Kong, even got you some squats in the mix.

Kong
10-12-2007, 06:29 AM
Cheers man. Knee seems fine while squatting it just hurts when i do stuff with a lot of impact like going upstairs

Herandi
10-12-2007, 07:41 AM
Nice squats, you sure your knee is injured :rolleyes:

Kong
10-13-2007, 11:02 AM
Weights in kg/lbs

Wide Pullups BW(246lbs)x1
BWx1
BWx1+4 forced
Shoulder Width Pulldowns 105/231x8
112.5/247.5x6
120/264x2
HS High Row 60/132psx10
55/121psx9
50/110psx8
ME Flat BB Bench (with pause at bottom) 100/220x3
110/242x3
120/264x3
125/275x1
130/286x1
Weighted Dips BW+20/44x5
x5
x5
Incline DB Bench 32/70sx10
36/79sx7
40/88sx2
DB Shrugs 32/70sx10
36/79sx8
40/88sx6

Kong
10-13-2007, 11:08 AM
All weights in kgs/lbs

ME BB Squats 130/286x3
140/308x3
150/330x2
155/341x1
160/352x1
Leg Press 305/671x5
x5
x5
Leg Extensions 75/165x10
82.5/182x8
90/198x6
SLDL 120/264x5
x4
x4
Leg Curls 7 platesx9
8 platesx6
9 platesx3
Standing Calf Raises 300lbsx5
x5
x5
Seated Calf Raises 45/99x11
55/121x8
60/132x5

Kong
10-13-2007, 11:14 AM
Seated BB Shoulder Press 70/154x3
75/165x3
80/176x3
85/187x3
90/198x1
HS Iso Shoulder Press 52.5/115.5x5
x5
x5
One-Arm DB Upright Row 17.5/38.5x8
20/44x6
21/46x4
CG Bench 95/209x5
x5
x5
Cable Pushdowns 55/121x10
60/132x8
65/143x4

Kong
10-13-2007, 11:20 AM
HS T-Bar Row 70/154x5
x5
x5
ME Deadlift 150/330x3
170/374x3
190/418x2
210/462x1 new pr

Short and sweet today...i was hungover

Coke
10-13-2007, 01:22 PM
Session(s) are looking nice Kong.

Kong
10-16-2007, 03:52 AM
All weights in kg/lbs

ME Bench (Touch & Go) 105/231x3
115/253x3
125/275x3
130/286x1
140/308xfail
135/297x1
Parallel Bar Dips BW+22.5/50x5
x5
x5
Incline DB Bench 36s/79sx9
40s/88sx5
40s/88sx5
Decline Situps BW+10/22x5
x5
x5
Machine Crunches 190lbsx14
x14
x10
Front DB Raises 11s/24sx6
10s/22sx7
8.5s/19sx8
Side DB Raises Dropset 10s/22sx8-8.5s/19sx2-7.5s/17sx1-5s/11sx1-3.5s/8sx2
Rope Pushdowns (30secs rest) 20/44x16
25/55x11
30/66x8

Good session, added in the raises and high rep pushdowns as my partner is having trouble increasing his bench so im pretty much just trying to strengthen the assist muscles.

Herandi
10-17-2007, 02:11 AM
nice maxing on the bench kong

Kong
10-17-2007, 09:28 AM
All weights in kg/lbs

ME DL 150/330x3
170/374x3
190/418x3 +1 rep
200/440x1
210/482xfail -1 rep
210/462xfail - Got this last week, shouldnt have done the 200kg first
HS T-Bar Row 75/165x5
x5
x5
Chinups BWx3
x3
x3 +2 assisted
Seated Cable Row 180lbsx10
190lbsx7
200lbsx5
Power Cleans 65/143x3
75/165x3
85/187xfail
85/187xfail - Cant seem to nail this weight, might drop it a bit and work back up

pulse
10-17-2007, 01:52 PM
HS T-Bar Row 70/154x5
x5
x5
ME Deadlift 150/330x3
170/374x3
190/418x2
210/462x1 new pr

Short and sweet today...i was hungover

Moving a lot of weight man. And a PR on a day with a hangover?! Bet that made you feel a little better.

Kong
10-19-2007, 09:23 AM
Decided to mix in some HIT style training today.

All warmup sets in itallics
All weights in lbs/kgs

Seated BB Shoulder Press 30/66x12
40/88x10
80/176x3
85/187x3
90/198x2
HS Iso Shoulder Press 20ps/44psx12
30ps/66psx10
55ps/121psx5+3 assisted
One-Arm DB Upright Row 10/22x10
20/44x9+3 assisted
CG BB Bench Press 40/88x12
50/110x10
100/220x5+2 assisted
Cable Pushdowns 30lbsx10
100lbsx7+2 assisted
Ez-Bar Curls 20/44x12
25/55x10
40/88x6+3 assisted
One-Arm DB Preacher Curls 10/22x10
15/33x5+3 assisted
DB Shrugs 15s/33sx12
45s/99sx6+3 assisted

Kong
10-22-2007, 07:08 AM
All weights in lbs/kgs

Another low volume, HIT style workout again

All warmup sets in itallics

ME Squats 60/132x12
80/176x10
110/242x3
120/264x3
130/286x3
140/308x3
150/330x1 Was gonna go for 3 but felt unusually weak and off balance on squats today
Leg Press 100/220x12
150/330x10
320/704x4+2 assisted
Leg Extensions 22.5/50x12
37.5/83x10
90/198x7+2 assisted
Standing Calf Raises 105lbsx12
120lbsx10
315lbsx5+3 assisted
Seated Calf Raises 20/44x12
55/121x7+3assisted

Couldnt do leg curls because ive just had a tattoo on my right calf and it would have ripped the scab off and lower backs been painful this week (which explains the weekened squats) so didnt want to make it worse with SLDL's

Kong
10-23-2007, 07:25 AM
All weights in lbs/kgs

Warmup sets in itallics

Flat BB Bench 50/110x12
60/132x10
90/198x3
100/220x3
110/242x3
120/264x3
130/286x2
Paralell Bar Dips BW(245lbs)+26/57x5
x4
x4
Incline DB Bench 36s/79sx9
40s/88sx5
Standing Calf Raises 105lbsx12
375lbsx5
x5
x5
Machine Crunches 50lbsx12
100lbsx10
Stack(150lbs)x20
Stack+5/11x18
Stack+10/22x12

Ok workout. Energy crashed on DB Presses.

Coke
10-24-2007, 04:55 AM
Doing very well in the gym man, keep it up.

Kong
10-24-2007, 08:17 AM
All weights in lbs/kgs

Warmup sets in itallics

Power Cleans 20/44x12
60/132x5
80/176x3
One-Arm DB Row 15s/33x12
40s/88sx8
40s/88sx8
45s/99sx3
Chinups BW(245lbs)x4
x3
Bench Grip Chest Supported T-Bar Row 45/99x6
45/99x6
50/110x4

Awful workout. Had no energy as i had a long tattoo session yesterday which tired me out and i went out for a few beers with the girlfriend.

Kong
10-29-2007, 09:52 AM
Warmup sets in itallics
Weights in kgs/lbs

ME Squats 60/132x10
80/176x8
100/220x3
120/264x3
140/308x2
150/330x1
160/352x1 - Not sure if this was quite deep enough
Good Mornings Barx10
60/132x3
70/154x3
80/176x3
90/198x3
100/220x3
Ez-Bar Curls 20/44x10
35/77x5
40/88x5
45/99x3
One-Arm DB Curls 10/22x8
11/24x8
12.5/28x5

Kong
10-29-2007, 09:59 AM
Warmup sets in itallics

All weights in kgs/lbs

ME Flat BB Bench (Touch & Go) 60/132x10
80/176x8
100/220x1
110/242x1
120/264x1
130/286x1
140/308x1 Finally hit target on bench!
Seated BB OH Press 60/132x5
70/154x3
80/176x3
90/198x1 Hit 2 with this weight last week, VERY annoying
Cable Pushdowns 50/110x5
55/121x5
60/132x5
65/143x5
70/154x3

Herandi
10-29-2007, 12:56 PM
3 plates per side on bench if im not mistaken, that's huge! Nice squats the other day too big fella

SupRsmall
10-29-2007, 08:40 PM
great benching man.

Kong
10-30-2007, 08:07 AM
Warmup sets in itallics

Weights in kgs/lbs

ME Flat BB Bench (Pause at bottom) 60/132x10
80/176x8
100/220x3
110/242x3
120/264x3
130/286x1
140/308xfail
135/297x1
HS Chest Supported Row 20ps/44psx10
60ps/132psx8
65ps/143psx8
70ps/154psx7
Pulldowns 75/165x8
90/198x8
105/231x5
Side DB Raises 5/11x10
7.5/16.5x8
8.5/18.7x8
10/22x7
DB Shrugs 15s/33sx10
36s/79sx8
40s/88sx8
45s/99sx4
Skullcrushers 15/33x10
25/55x8
30/66x8
35/77x4
One-Arm Seated DB Curls 7.5/16.5x10
11/24.2x8
12.5/27.5x8
13.5/30x8

Lot of volume, lot of fun. Biceps are WEAK!

Kong
10-30-2007, 08:08 AM
Herandi - Yeah, 3 plates, felt amazing finally getting it.

SupRsmall - Thanks man

Kong
10-31-2007, 06:22 AM
Warmup sets in itallics

All weights in kgs/lbs

ME Regular DL 60/132x10
80/176x5
150/330x3
170/374x3
190/418x3
200/440x1
210/462xfail
210/462xfail
BB Squats 60/132x10
90/198x8
100/220x8 Squats are hard after deads
Leg Curls 3 platesx10
6 platesx8
7 platesx8
Calf Press 100/220x10
130/264x8
140/286x8
150/330x6

Kong
11-03-2007, 06:49 AM
Warmup sets in itallics

All weights in kgs/lbs

DE Flat Bench (50% 1rm) 65/143 - 9x3
Incline DB Bench 36s/79sx5
40s/88sx5
45s/99sx2 5kgs a side makes a lot of difference. These felt like they were gonna crush me
Seated BB OH Press 20/44x12
70/154x5
75/165x4
Bench Grip Chest Supported T-Bar Row 15/33x10
40/88x5
45/99x5
50/110x5
CG Bench 40/88x10
95/209x5
100/220x5
105/231x3
Standing BB Curls 20/44x10
40/88x5
45/99x2

Kong
11-03-2007, 06:53 AM
DE Box Squats (55% 1rm) 80/176 8x2
SLDL 20/44x10
110/242x5
120/264x5
130/286x3
Leg Press 25ps/55psx10
150ps/330psx5
155ps/341psx5
160ps/352psx5
Decline Situps BWx10
5/11x5
10/22x5
15/33x3
Calf Raises 105lbsx10
360lbsx5
375lbsx5
390lbsx5

Kong
11-08-2007, 07:26 AM
Warmup sets in itallics

Weights in kgs/lbs

ME Incline BB Pause Bench
50/110x10
60/132x8
80/176x3
90/198x3
100/220x3
120/264xfail
110/242x1
115/253x1

Seated HS Chest-Supported Row
20ps/44psx10
60ps/132psx8
65ps/143psx8
70ps/154psx8

Pulldowns
5 Platesx8
6 Platesx8
6.5 Platesx8

Seated Nautilus Shoulder Press
Cant remember weights, think i went up to about 70kgx8

DB Shrugs
15s/33sx10
36s/79sx8
40s/88sx7 - Could have got 8 but i fely something pull in my right bicep insertion

Skullcrushers
15/33x10
25/55x8
30/66x8
35/77x6

One-Arm Seated DB Curls
7.5/17x10
11/24x8
12.5/28x8
13.5/30x6

Kong
11-08-2007, 07:32 AM
Warmup sets in itallics

Weights in kgs/lbs

ME BB Squats
60/132x10
80/176x8
120/264x3
130/286x3
140/308x3
150/330x1
165/363x1 NEW 1RM

GM's
20/44x10
50/110x8
60/132x8
70/154x8 - Keeping these light until i get used to them.

Leg Curls
2 Platesx10
6 Platesx8
7 Platesx8
8 Platesx3

Ab Circuit
Cable crunches, leg raises and machine crunches performed one after another with 1 minute rest after performing all 3 and then repeated for 3 sets.

Calf Press
25ps/55psx10
65ps/143psx8
70ps/154psx8
75ps/165psx8

Stumprrp
11-08-2007, 07:38 AM
good stuff kong

Kong
11-08-2007, 07:54 AM
Thanks man. Take no notice of the crap GM weight. Only second time i tried them.

Coke
11-09-2007, 05:50 AM
Solid numbers throughout Kong.

Kong
11-16-2007, 05:49 AM
Warmup sets in itallics

Weights in kgs/lbs

ME Pause Bench
60/132x10
70/154x8
100/220x3
110/242x3
120/264x3
130/286x1
135/297xfail

HS Chest Supported Row
20ps/44psx10
65ps/143psx8
70ps/154psx8
75ps/165psx8

Pulldowns
Cant remember numbers

Nautilus OH Machine Press
Went up to around 74/163x8 i think

Pushdowns
25/55x10
40/88x8
45/99x8
50/110x8

One-Arm Seated DB Curls
7.5/17x10
11/24x8
12.5/28x8
13.5/30x8

Kong
11-16-2007, 05:53 AM
Warmup sets in itallics

Weights in kgs/lbs

ME DL
60/132x10
100/220x8
150/330x3
170/374x3
190/418x3
200/440x1
210/462xfail...just missed locking it out

Box Squats
60/132x10
90/198x5
100/220x5
110/242x5

Leg Curls
2 Platesx10
6 Platesx8
7 Platesx8
7.5 Platesx3

Kong
11-16-2007, 05:57 AM
Warmup sets in itallics

Weights in kgs/lbs

ME Flat BB Bench (Touch and go)
50/110x10
60/132x8
115/253x5
120/264x3
125/275x2
130/286x1
135/297x1
Wanted to try a rep scheme of 5-4-3-2-1 but didnt work out

Seated Cable Row
100lbsx10
110lbsx8
180lbsx5
190lbsx5
200lbsx5

HS High Row
50ps/110psx8
55ps/121psx8
60ps/132psx6

Kong
11-17-2007, 09:28 AM
Oh yeah. I had some cortizone injections on monday to fix my tennis elbow. The doctor gave me around 5 shots in the tendons below my elbow and now, 4 days later its fine and i can box and do cleans again!

Kong
11-20-2007, 09:19 AM
Warmup sets in itallics

Weights in kgs/lbs

ME Flat BB Bench
40/88x12
50/110x10
60/132x8
95/209x5
105/231x4
115/253x3
125/275x2
135/297x1

Was gonna do dips but my training partner forgot the belt and chain so did Nautilus Machine Dips
111/244x5
111/244x5
111/244x5

Incline DB Bench
36s/79sx7
40s/88sx4

Decline Situps
BWx10
+15/33x5
+15/33x5
+15/33x4

Machine Crunches
Stack (150lbs)x20
Stack+5/11x15
Stack+10/22x10

Standing Calf Raises
105x10
390lbsx5
390lbsx5
390lbsx5

Unilateral Calf Press
60/132x7
65/143x5

Herandi
11-20-2007, 03:55 PM
haven't been in here for a while kong, strength is still huge, great workouts

Coke
11-21-2007, 05:55 AM
Super sessions in here bro.

Kong
11-23-2007, 09:09 AM
Warmup sets in itallics

Weights in kgs/lbs

Power Cleans
20/44x10
40/88x8
60/132x5
70/154x4
75/165x3
80/176x2
85/187x1

One-Arm HS Row
25/55x10
80/176x8
85/187x7
90/198x5

BB Dead Row in Rack
90/198x5
90/198x5
90/198x5

Neutral Grip Chinups
BW(246lbs)x3
BWx2
BWx1

Prone DB Rear Delt Row
7.5s/17sx10
20s/44sx8
21s/46sx4

BB Shrugs
40/88x10
110/242x5
115/253x3

Kong
11-23-2007, 09:09 AM
Herandi, CoCoa...thanks guys

Kong
11-24-2007, 07:41 AM
Warmup sets in itallics

Weights in kgs/lbs

Delts, Tris & Bis

Clean & Press
20/44x10
40/88x8
60/132x5
65/143x4
70/154x3
75/165x2
80/176x1
85/187x1
90/198x1

Seated HS Iso Shoulder Press
20/44psx10
55ps/121psx5
55ps/121psx3
55ps/121psx1

CG Bench
60/132x10
105/231x3
100/220x5
100/220x3

DB Skullcrushers
7.5s/17sx10
12.5s/28sx6
13.5s/30sx3

BB Curls
20/44x10
45/99x1
40/88x5
40/88x3

HS Preacher Curls
10/22x10
20/44x5+1 assisted

Clean and press are definitely my favourite lift

Kong
11-29-2007, 06:19 AM
Warmup sets in itallics

Weights in kgs/lbs

Flat BB Pause Bench
60/132x10
70/154x8
100/220x5
110/242x4
120/264x3
130/286x2 assisted slightly at the top of the second rep

Incline DB Bench
40s/88sx5
40s/88sx5
40s/88sx5

Standing Calf Raises
105lbsx10
405lbsx5
405lbsx4
405lbsx3

Calf Press
60ps/132psx9
62.5ps/138psx7
65ps/143psx5

Kong
11-29-2007, 06:25 AM
Warmup sets in itallics

Weights in kgs/lbs

Power Cleans
20/44x10
40/88x8
85/187x3
80/176x5
80/176x3

Deadlifts
60/132x10
160/352x3
170/374x3
180/396x2
So much for deadlifting every other week, have a week away and my strength has dropped big time! Oh well, only take a few weeks to get back.

BB Dead Row in rack
40/88x10
95/209x5
95/209x4
95/209x3

Cable Pulldowns
105/231x8
120/264x4
115/253x5

One-Arm HS Chest Supported Row
80ps/176psx6
82.5ps/182psx4

BB Shrugs
60/132x10
100/220x5
105/231x5

Herandi
11-30-2007, 04:18 AM
all numbers still looking good kong

Coke
11-30-2007, 06:01 AM
all numbers still looking good kong

No doubt man, that Kong is looking strong - :D

Kong
12-01-2007, 07:51 AM
Herandi, CoCoa - Thanks again guys. Diet and sleep not been on track lately so progress is slowing and i havent trained my legs in 2 weeks now :mad: Not by choice but by circumstance. Will go hard back at it next week.

Warmup sets in itallics

Weights in kgs/lbs

Clean and Press
20/44x10
40/88x8
80/176x3
75/165x3
75/165x3
75/165x3

HS Iso Shoulder Press
52.5ps/115.5psx5
52.5ps/115.5psx5
52.5ps/115.5psx4

Seated Side DB Raises
10s/22sx8

CG Bench
50/110x10
100/220x5
100/220x5
100/220x3 - These felt really awkward and uncomfortable today

DB Skullcrushers
11s/24sx8
11s/24sx6
11s/24sx5

BB Curls
20/44x10
40/88x4 - These also felt really awkward and i was weaker than last week

HS Preacher Curls
15/33x8
15/33x8

Pretty half-arsed effort today, especially on tris and bis.

Kong
12-03-2007, 11:25 AM
Chest, Abs, Calves

Warmup sets in itallics

Weights in kgs/lbs

Flat BB Pause Bench
60/132x10
70/154x8
80/176x6
115/253x3
120/264x2+1 assisted
125/275x1
Was going for 3x3 but i used a close grip than normal and it made a BIG difference to my strength, not good.

Dips
BW (245lbs)x5
BW (245lbs)x5
BW (245lbs)x5

Incline DB Bench
32s/70sx8
36s/79sx6
Was gonna go for 8 with 40kg dumbells but again strengths dropped

Decline Situps
BWx10
+12.5/27.5x5
+15/33x3

Machine Crunches
Stack+5/11x8
Stack+10/22x8
Stack+15/33x8

Standing Calf Raises
105lbsx10
390lbsx5
405lbsx5
420lbsx4

Calf Press
57.5ps/126.5psx8
60ps/132psx8
62.5ps/137.5psx8

Herandi
12-03-2007, 02:22 PM
great dips for a big guy kong. What's happening with the diet then, still cutting? also are you on a particular routine or just your own one?

Kong
12-06-2007, 05:40 AM
Herandi - Thanks, usually do dips with 30kg chained to my belt but my pal left the chain at home so had to make do, figured doing dips with no added weight was better than any alternative. I follow pretty much my own routine. Its a 4 day Chest,Abs,Calves - Back, Traps - Delts, Tris, Bis - Quads,Hams split.

Warmup sets in itallics

Weights in kgs/lbs

Power Cleans
20/44x10
40/88x8
75/165x5
80/176x3 -2?
Power cleans seem to get weaker or plateau if i do them once or twice a week so im gonna start doing them every other week

Regular Deadlift
100/220x5
170/374x3
180/396x3 +1 from last week
190/418x...wouldnt even move. HAvent trained my hams in about 2 weeks and i felt a lot of strain in my hamstrings on eack rep so im figuring thats the reason for my strength loss in the deadlift.

BB Dead Row in rack
40/88x10
90/198x5
95/209x4 -1

Cable Pulldowns
45/99x10
90/198x8
105/231x8
120/264x4

Cable Face Pull
30lbsx10
70lbsx8
80lbsx8

BB Shrugs
40/88x10
90/198x8
95/209x8

Kong
12-07-2007, 05:47 AM
Quads, Hams and random Calves

Warmup sets in itallics

Weights in kgs/lbs

Had just under three weeks off leg training so dont expect much...

BB Squats
40/88x10
60/132x8
110/242x3
120/264x3
130/286x3

Leg Press
75ps/165psx10
155ps/341psx5
160ps/352psx2
Was gonna go for 165/363 per side but as you can tell it wasnt gonna happen

Leg Extensions
50lbsx10
60lbsx8
70lbsx8
80lbsx6

SLDL
60/132x10
110/242x5
120/264x5

Seated Calf Raises
25/55x10
50/110x10
55/121x7
57.5/126.5x3

Herandi
12-07-2007, 07:36 AM
great deadlifts and all kong. Can't wait to reach your strength level, long way off yet though!

Stumprrp
12-07-2007, 08:12 AM
getting strong as a ape in here !

Kong
12-07-2007, 09:27 AM
Thanks guys

Kong
12-07-2007, 09:35 AM
Delts, Tris, Bis

Warmup sets in itallics

Weights in kgs/lbs

Would usually start with clean and press but clean strengths been up and down lately so started with...

Miltary Press
20/44x10
40/88x8
75/165x3
80/176x2...dissapointing

Seated HS Iso Press
20ps/44psx10
52.5ps/115.5psx5
55ps/121psx4

Standing Front Raises
10s/22sx8

Standing Side DB Raises
10s/22sx6

Prone DB Rear Delt Raises
10s/22sx8

CG Bench
50/110x10
95/209x5
100/220x5
105/231x3

DB Skullcrushers
10s/22sx8
11s/24sx6
12.5s/27.5sx3

Standing Ez-Bar Curls
15/33x10
20/44x8
35/77x5
40/88x3...biceps getting weaker!...oh well

HS Precher Curls
12.5/27.5x8
15/33x7

Kong
12-08-2007, 08:43 AM
Back

Warmup sets in itallics

Weights in kgs/lbs

Pulldowns
45/99x10
60/132x8
75/165x10
90/198x7
105/231x4

One-Arm DB Row
20/44x10
40/88x6
52.5/115.5x3

Wide Cable Station Pulldowns
25ps/55psx10
50ps/110psx8
55ps/121psx5

Cable Row
Stack(200lbs)+20/44x5
Stack(200lbs)+20/44x3

Cable Pullovers
70lbsx10
80lbsx8
90lbsx6

Already trained my back this week but my pal asked if i wanted to train with him and i had nothin better to do...and we all know you can never have too big a back

Coke
12-09-2007, 10:12 AM
Solid lifts everywhere Kong - :thumbup:

Kong
12-12-2007, 08:33 AM
Warmup sets in itallics

Weights in kgs/lbs

Kong
12-12-2007, 08:38 AM
Chest, Calves

Warmup sets in itallics

Weights in kgs/lbs

Flat BB Pause Bench
60/132x10
70/154x8
80/176x6
110/242x3
115/253x3
120/264x2...same as last week but i struggled more on the second rep. Been drinking all weekend coz my big cousin came to visit from london so nursing a big hangover

Parallel Bar Dips
BWx5
BWx5
BWx5

Incline DB Bench
34s/75sx8
36s/79sx5-2...poor

Standing Calf Raises
105lbsx10
390lbsx5
405lbsx5
420lbsx3

Calf Press
60ps/132psx8
62.5ps/138psx8
65ps/143psx6

Going back to a simple push/pull 3 day split next week

Kong
12-14-2007, 06:08 AM
Back

Warmup sets in itallics

Weight in kgs/lbs

Regular DL
60/132x10
100/220x5
170/374x3
180/396x3
190/418x1

Dead Row in rack
60/132x10
90/198x5
95/209x5
100/220x3

Pulldowns
45/99x10
90/198x8
105/231x8
120/264x5

BB Shrugs
60/132x10
100/220x8

Kong
12-14-2007, 06:12 AM
Quads, Abs, Calves

Warmup sets in itallics

Weights in kgs/lbs

BB Squats
40/88x10
60/132x8
120/264x3
130/286x3
140/308x2...leg strengths nearly back to what it was

Leg Press
300/660x5
310/682x5
320/704x3

Leg Extensions
60lbsx8
70lbsx8
80lbsx8

Cable Crunches
30lbsx10
40lbsx8
80lbsx8
90lbsx8
100lbsx8

Seated Calf Raises
25/55x10
50/110x8
55/121x6

Kong
12-14-2007, 01:26 PM
Delts, Tris, Bis

Warmup sets in itallics

Weights in kgs/lbs

Military Press
20/44x10
30/66x8
40/88x6
70/154x3
75/165x3
80/176x2

HS Iso Machine Press
52.5ps/115.5psx5
55ps/121psx3

Front DB Raises
11s/24sx6

Side DB Raises
10s/22sx6

Bent-Over DB Raises
10s/22sx8

CG Bench
50/110x10
100/220x5
105/231x3

DB Skullcrushers
10s/22sx8
11s/24sx8
12.5s/28sx3

Ez-Bar Curls
20/44x10
30/66x5
40/88x5
45/99x3

HS Machine Preacher Curls
12.5/28x8
15/33x6
12.5/28x8

Kong
01-04-2008, 09:39 AM
Chest, Tris

All weights in kgs/lbs

Warmup sets in itallics

Trained at a different gym to usual and had low energy so pretty much a poor session

Flat BB Pause Bench
60/132x12
870/154x10
110/242x4
115/253x2
120/264x1
The bench was far too low to the ground which prevented me from getting my feet underneath me for good leg drive

Machine Flyes
30/66x12[/I
55/121x12
60/132x8
Havent done flyes in about 6 months and they felt ok, something different

Cable Pushdowns
[I]25/55x12
40/88x10
50/110x8
100/220x2

Dip Machine
Cant remember

Kong
01-04-2008, 09:46 AM
Back

All weights in kgs/lbs

Warmup sets in itallics

Smith Machine Bent-Over Row
20/44x12
60/132x10
100/220x8
110/242x4

Smith Machine Shrugs
60/132x10
140/308x4
140/308x4

Seated Cable Row
100lbsx10
Stack (200lbs)x8
Stack + 5kgx6

Cable Pulldowns
60/132x10
105/231x9
120/264x4

ME Rack Pull (From knee height)
60/132x10
100/220x3
140/308x3
180/396x3
220/484x3
230/506x1
240/528x1
260/572xfail
250/550xfail

A pathetic machine workout followed up with some rack pulls that i impressed myself with and left my entire back sore as hell!

Kong
01-04-2008, 09:51 AM
Delts, Bis

All weights in kgs/lbs

Warmup sets in itallics

Military Press
20/44x12
40/88x10
60/132x3
70/154x3
80/176x3
90/198x1

Seated Smith Behind-Neck Press
60/132x8
80/176x4
90/198x2

One-Arm Side DB Raises
10/22x8
12.5/27.5x4
Finished with a dropset
12.5/27.5x3 - 10/22x4 - 7.5/16.5x3
- 5/11x3 - 3.5/7.7x5

Ez-Bar Preacher Curls superset with Alternate DB Hammer Curls
20/44x10
30/66x4...12.5s/27.5sx4
30/66x4...12.5s/27.5sx4
30/66x4...12.5s/27.5sx4

McVein
01-04-2008, 09:54 AM
Strong pressing in here Kong.

Kong
01-05-2008, 03:36 AM
Legs

All weights in kgs/lbs

Warmup sets in itallics

ME BB Squats
60/132x10
100/220x3
110/242x3
120/264x3
130/286x3
140/308x1
150/330x1

Leg Extensions
50lbsx10
80lbsx10
90lbsx8

SLDL
60/132x10
100/220x5
110/242x2

Some seated calf raises superset with light standing calf raises

Kong
01-07-2008, 12:03 PM
Back, Biceps

All weights in kgs/lbs

Warmup sets in itallics

Underhand Pulldowns
60/132x12
75/165x10
105/231x6
120/264x4

ME Regular DL
60/132x10
140/308x3
180/396x3
220/484xfail...got it halfway but hammies tightened up and failed
210/462x1...would have gone up smoother if i hadnt failed on the 210

Low Seated Cable Row
Wanted to do BB Dead Row but my training partner moaned that his lower back wasnt feeling too good after the deads...wuss
150lbsx10
Stack (200lbs) + 10/22x6
Stack + 15/33x4

Standing Cable Pullovers
20/44x10
35/77x10
40/88x7

Prone DB Rear Delt Raises
7.5s/16.5sx10
10s/22sx10
12.5s/27.5sx7

Standing Ez-Bar Curls
20/44x10
35/77x6
40/88x4

One-Arm DB Preacher Curls
7.5/16.5x10
10/22x8
12.5/27.5x5...my biceps are weak as hell!

Kong
01-11-2008, 06:34 AM
ME Bench, Chest, Tris

Weights in kgs/lbs

All warmup sets in itallics

ME BB Dead Press
60/132x10
100/220x3
110/242x3
120/264x3
125/275x1
130/286x1

Incline BB Bench
60/132x10
90/198x6
95/209x4

High-Incline DB Flyes
10s/22sx10
17.5s/38.5sx10
20s/44sx8

Ez-Bar Skullcrushers
20/44x10
35/77x6
40/88x4

One-Arm Rope Pushdowns
5/11x10
15/33x9
20/44x4

Kong
01-14-2008, 08:23 AM
ME Squat, Quads, Hamstrings, Calves

Weights in kgs/lbs

All warmup sets in itallics

ME Box Squats
60/132x10
100/220x3
110/242x3
120/264x3
130/286x1
140/308x1

Leg Press
150/330x10
300/660x6
310/682x4

Leg Extentions
40lbsx10
90lbsx10
100lbsx7

SLDL
20/44x10
100/220x6
110/242x4

Skipped leg curls coz ive got a fresh tattoo on my calf.

Kong
01-14-2008, 08:26 AM
Delts

Weights in kgs/lbs

All warmup sets in itallics

Could barely lift a thing today. Had a heavy night lastnight drinking and staying out till early hours plus i had to get up and go straight to the gym with barely any food in me...

Log Press
60/132x3
70/154x3

Nautilus Close Grip OH Press
Cant remember, about 75kg for 6 reps and then i gave up and fell asleep on the bench next to me

Kong
01-15-2008, 08:46 AM
ME Pull, Back, Bis

Weights in kgs/lbs

All warmup sets in itallics

ME Power Cleans
20/44x10
60/132x3
70/154x3
80/176x3
85/187x1

Bent-Over BB Row
60/132x10
90/198x6
95/209x4

Underhand Pulldowns
60/132x10
120/264x6
135/297x2 (Both an inch off touching my upper chest)

Cable Pullovers
20/44x10
35/77x10
40/88x8

Prone DB Rear Delt Raises
5s/11sx10
11s/24sx9
12.5s/27.5sx7

Standing Ez-Bar Curls
20/44x10
40/88x5
45/99x1

One-Arm DB Preacher Curls
5/11x10
10/22x9
12.5/27.5x5

Decent session.

Kong
01-16-2008, 12:33 PM
ME Bench, Chest, Tris

All weights in kgs/lbs

Warmup sets in itallics

ME Flat BB Bench (Touch & Go)
60/132x10
100/220x3
110/242x3
120/264x3
125/275x1
130/286x1

Incline BB Bench
50/110x10
95/209x6
100/220x4

Incline DB Flyes
7.5s/16.5sx10
20s/44sx10

CG BB Bench
50/110x10
90/198x5
95/209x3
Havent done these in a few weeks so strengths dropped on them

One-Arm Rope Pushdowns
5/11x10
15/33x8
20/44x4

North
01-16-2008, 01:01 PM
Nice lifts kong. Whats a BB dead press? Bench off of pins?

Kong
01-16-2008, 01:13 PM
Yeah i got it off HeavyBomber. Its a partial bench off the pins in the rack, makes it really difficult and you cant move much more weight than normal bench.

North
01-16-2008, 01:18 PM
I've tried them once and they were brutal

Kong
01-16-2008, 01:35 PM
Yeah, its that inital second or two when your entire torso tightens up under the weight and your not sure if your gonna get the lift. Very brutal.

Kong
01-22-2008, 05:41 AM
Delts, Traps

All weights in kgs/lbs

Warmup sets in itallics

Push Press
40/88x10
50/110x3
60/132x3
70/154x3
85/187x3
95/209xfail
95/209x1

Seated Nautilus Machine Press (Palms facing)
104/229x6
111/244x4

One-Arm Side Raises
10/22x5
11/24x5

Seated DB Cleans
10s/22sx10
20s/44sx6
22.5s/49.5sx4

BB Shrugs
60/132x10
100/220x6
110/242x4

Power Shrugs
120/264x3
140/308x3
160/352x3

Hang Cleans
20/44x10
40/88x3
50/110x3
60/132x3

Kong
01-22-2008, 05:46 AM
ME Pull, Back

All weights in kgs/lbs

Warmup sets in itallics

ME Low Rack Pull (From mid-shin level)
60/132x10
100/220x3
140/308x3
190/418x2...could have got 3 but had no chalk so grip failed
200/440x1
210/462x1...had to borrow straps of someone

Bent-Over Underhand BB Row
60/132x10
95/209x6
100/220x4...grip felt awkward, switching back to normal grip next time

Close-Grip Pulldowns
60/132x10
120/264x4
135/297x2

HS Chest-Supported Row
25ps/55psx10
75ps/165psx7
75ps/165psx5

Kong
04-03-2008, 05:45 AM
Haven't checked in for ages but thought i'd give an update. 2 months ago i split with my partner of 3 years and in the process lost most of my belongings and a house. I ended up stopping training and going out every night and taking various recreational drugs. Obviously as a result i've become weak but now i've moved back to my parents and im working at getting back what i've lost. I also haven't been able to trin my back in a month due to a shoulder injury i sustained working on the door which causes my right arm to go dead during any pulling movement.

Chest, Bis

All weights in kgs/lbs

Warmup sets in itallics

Flat BB Bench
60/132x10
90/198x5
95/209x5
100/220x5
105/231x5
110/242x3

Incline BB Bench
50/110x10
80/176x7
90/198x4

Incline DB Flyes
10s/22sx10
17.5s/38.5sx7
15s/33sx10

Ez-Bar Curls
20/44x10
40/88x5
44/96.8x2

Ez-Bar Preacher Curls
20/44x10
30/66x4
25/55x5

Herandi
04-03-2008, 03:34 PM
**** sorry to hear about that kong, keep at the weights it should take your mind off things.

Kong
04-09-2008, 12:00 PM
All warmup sets in ittalics

Weights in kgs/lbs

Low Rack Pull
60/132x10
100/220x3
140/308x3
170/374x3
180/396x1
190/418x1

Flat BB Pause Bench
60/132x10
80/176x3
100/220x3
110/264x3
115/275x1
120/286x1

BB Dead Row
20/44x10
85/187x5
85/187x5
85/187x5

Dips
BWx5
BWx5
BWx5

Cable Row with rope
140lbsx12
150lbsx8
160lbsx4

Incline DB Flyes
12.5s/27.5sx12
15s/33sx10
17.5s/38.5sx8

BB Shrugs
60/132x10
90/198x5
90/198x5
90/198x5

Kong
05-01-2008, 09:08 AM
Haven't checked in for a while.

All warmup sets in ittalics

Weights in kgs/lbs

Chinups (BW 252+ lbs)
Warmup on underhand pulldowns x2
BWx3
BWx3
BWx1 to 5 second hold at top

Clean & Press
30/66x10
60/132x3
70/154x3
75/165x3

Close-Grip Pulldowns
120/264x5
120/264x5
120/264x5

One-Arm DB Upright Row
17.5/38.5x5
17.5/38.5x5
17.5/38.5x5

Overhand Pulldowns
60/132x10
75/165x8
90/198x6

Prone DB Raises
7.5s/16.5sx10
8.5s/18.7sx8
10s/22sx6

Close-Grip Bench s/set BB Curls (Went light on CG Bench, haven't done them in a while)
40/88x10 - 20/44x10
80/176x5 - 40/88x5
80/176x5 - 40/88x5
80/176x5 - 40/88x5

Ez-Bar Preacher Curls
20/44x10
25/55x6

DB Skullcrushers
8.5s/18.7sx10
10s/22sx9
11s/24.2sx6

DB Shrugs (Stayed light and concentrated on the contraction)
10s/22sx10
26s/57.2sx8
30s/66sx4

Kong
06-04-2008, 12:36 PM
Back, Delts, Triceps

All weights in kgs/lbs

Warmup sets in itallics

Deadlifts
60/132x10
120/264x3
160/352x3
200/440x1

BB Dead Row
90/198x5
90/198x5
90/198x5

Underhand Cable Pulldowns
90/198x10
105/231x8
120/264x4

Hang Cleans
20/44x10
50/110x3
50/110x3
50/110x3

Seated Military Press
40/88x10
60/132x5
60/132x5
60/132x5

Upright Cable Row
30/66x10
40/88x8
45/99x6

CG Bench
40/88x10
80/176x5
80/176x5
80/176x5

Cable Pushdowns
80lbsx10
90lbsx4

Kong
06-26-2008, 12:30 PM
ME Push, Delts, Tris, Abs, Calves

All weights in kgs/lbs

Warmup sets in itallics

Flat BB Pause Bench
60/132x10
105/231x3
115/253x3
125/278x1

Incline DB Bench superset with Pec-Deck Flyes
40s/88sx4 50lbsx10
40s/88sx2 100lbsx10

Standing Military BB Press superset with Side Plate Raises
20/44x10
65/143x4 2.5s/5.5sx10
65/143x2 2.5s/5.5sx10
65/143x2 2.5s/5.5sx10

CG Bench
20/44x10
80/176x5
80/176x5
80/176x5

Cable Pushdowns
30lbsx20

Situps
3 sets of 5

Calf Raises
375lbsx5
375lbsx5
375lbsx5

Kong
07-09-2008, 07:25 PM
All weights in kgs/lbs

Warmup sets in itallics

Power Cleans
20/44x10
60/132x5
65/143x5
70/154x3

BB Dead Row
20/44x10
90/178x5
95/189x4

ME High Rack Pull superset with Close-Grip Pulldowns
100/220x3 105/231x5
140/308x3 120/264x5
180/396x1 135/297x2
Intended to go up to 5pps on rack pulls but grip went as i've lost my chalk.

Laying leg Curls
4 Platesx8
5 Platesx8
6 Platesx7

Ez-Bar Curls
10/22x10
30/66x5
35/77x5
40/88x3

Decline Situps
3 sets of 5 on progressively steeper declines

Strength's getting back up there!

Kong
07-11-2008, 09:55 AM
All weights in kgs/lbs

Warmup sets in itallics

ME Dead Squats (Off pins in rack, just above paralell)
60/132x10
100/220x3
110/242x3
120/264x1
130/286x1

ME Rack Lockouts
60/132x10
100/220x3
140/308x3
160/352x1
170/374x1 - Elbows flared out a little

Leg Press
150/330x10
300/660x5
310/682x3

Nautilus Chest Press (Dip simulating grip)
71/156x10
105/231x5
111/244x3

BB Military Press
40/88x10
60/132x5
65/143x5

BB Close-Grip Bench
40/88x10
80/176x5
85/187x4 - Too hard to lockout after chest and delts

Standing Machine Calf Raises
195lbsx10
375lbsx5
390lbsx5

Stationary Bike (HIIT)
3x30 seconds all out/30 seconds slow on level 1 - Im new to cardio so took it steady

Kong
07-14-2008, 11:58 AM
Yet again another setback in my training! Broke my finger on Friday at work (i'm a bouncer) because some guy touched a good female friend of mine somewhere he shouldn't have. I'll just have to soldier on through and do what i can.

Kong
07-14-2008, 12:04 PM
All weights in kgs/lbs

Warmup sets in itallics

SLDL
40/88x10
100/220x5
110/242x5
Finger started hurting too much so left last set and rested it for a bit

DB Row
15/33x10
32s/70sx8
36s/79sx8...only managed 6 on my right hand due to my broken finger

Straight-Bar Pulldown
75/165x8
90/198x4
77.5/171x7

BB Preacher Curls
20/44x8
25/55x6

Stationary Bike - 10 minutes at 150bpm

borracho
07-15-2008, 03:15 PM
hey dude..careful with that finger...dont want to screw yourself more thn you already are ya know? Nice progression btw

Kong
07-17-2008, 01:18 PM
Cheers mate. Went to the hospital and they said it's not broken but the muscle around the knuckle is trashed from straightening it because it went all bent and wierd after it happened. Still swelled up to hell but doesn't hurt as much and can't straighten it properly so i just gotta give it time.

Kong
07-17-2008, 01:30 PM
All weights in kgs/lbs

Warmup sets in itallics

Had to take it steady due to feeling fragile due to partying :tuttut:

BB Squats
60/132x10
70/154x10
80/176x8

Hack Squats
40/88x10
45/99x8

Flat BB Bench Press (Touch & Go)
60/132x10
80/176x10
85/187x8

At this point i had to rush to the toilet and vomit due to having a bad stomach, getting foggy vision and going dizzy and i had to sit on the toilet floor for 20 minutes stopping myself passing out! Thats what happens when you go out Tuesday and party till Wednesday night! Not putting and cr@p in my body from now on cause it's obviously not worth it.
I'm also confused as to why my benching is stronger than my squatting at higher reps.
I'll do my missed delt and calf work tomorrow.

Kong
07-18-2008, 11:20 AM
Was going to do ME Pull today but finger swelled up again from work so wouldnt have been able to grip anything so gonna try tomorrow

Kong
07-19-2008, 02:14 PM
Haven't been up tomuch because of my finger so thought i'd post my new routine that im starting tomorrow or Monday

Mon - DE Bench, ME Overhead

DE Flat BB Bench (8-10x3 with 50-60% 1rm)
Dips 3x5/Incline DB Bench 3x6-12
ME Overhead (Military Press, Log Press, Push Press, Seated Dead Press)
Dead Row 3x5
Skullcrushers 3x6-12 superset Ez-Preachers 3x6-12
DB Shrugs 3x6-12
Bent-Over Raises 3x6-12

Tue - ME Squat

ME Squat (Wide Stance Squat, Box Squat, Dead Squat, Squat Lockouts)
SLDL - 3x5
Leg Curls - 3x6-12
Situps 3x5
Calf Raises 3x5
HIIT Stationary Bike

Thursday - ME Bench, DE Delts

ME Bench (Flat Pause Bench, Dead Press, Rack Lockouts, Decline Bench)
DE Military Press (8-10x3 with 50-60% 1rm)
Power Cleans/Hang Cleans 3x5
CG Bench 3x5
Pulldowns 3x6-12
Ez-Curls 3x5
Side DB Raises 3x6-12

Friday - ME Deadlift, DE Squats

ME DL (DL, Platform Pull, Rack Pull, GM)
DE Box Squats (8-10x2 with 60-70% 1rm)
Leg Press 3x5/Hack Squats 3x6-12
GHR 3xmax
Seated Calf Raises 3x6-12
Ab Circuit (Pick 3 exercises and perform one set after the other with no rest and repeat 3 times)
Farmers Walk

Kong
07-22-2008, 06:07 AM
Scrapped the last routine i planned and decided to go back to a powerbuilding routine based around HB's.

Had to take it pretty wasy today because after a return trip to the hospital yesterday (because even though they said my knuckle was just swolen) due to seeing no improvement the doctor apologised greatly and decided this time after x-raying it again that it's severely fractured. This means that i get to go to the Fracture Clinic this afternoon and have it reset and cast...fun!

All weights in kgs/lbs

Warmup sets in itallics

Skipped DE Squats because the box was in the back room and did'nt want to have to carry it upstairs due to my finger hurting (and lets face it the ensuing back workout wasn't gonna make it feel nice).

Did all sets with a lifting strap on my right hand holding it with just two fingers...

Power Cleans
30/66x12
60/132x3
65/143x1 - Wanted to go to 75/165x3 but the pressure from flicking the weight at the top was raping my knuckle!

Kong Row (BB Dead Row in rack)
60/132x12
90/198x5
90/198x3

Low-Pulley Cable Row
100lbsx12
180lbsx6
160lbsx8

Chindowns (Underhand pulldown)
45/99x12
90/198x8
105/231x5

Low-Pulley Face Pull with rope
20lbsx12
50lbsx8
60lbsx6

Kong Shrugs (High Rack pull to Shrug)
60/132x12
110/242x4
Finger finally gave out so called it a day

Comments - Was actually a pretty decent workout to say ive got a smashed knuckle and was wincing in pain on every rep. Weights haven't dropped that much either to say i haven't trained back properly in two weeks due to my knuckle. Face pulls weren't up to much because i haven't done them in a while. Atleast i went out on a decent session. Hopefully they'll just cast the one finger and won't have to set it to the middle fnger cause if they do it will mean using pretty much just machines for all my workouts for atleast a month!!! That's pretty much my worst nightmare, it's bad enough that i wont be able to train my back :eek:

Kong
07-22-2008, 01:07 PM
Went to the fracture clinic and the consultant said that my knuckle is smashed and needs rebuilding! Apparentlt the surgeons are having a meeting in the morning to decide what they will do and i have to fast from midnight due to the possibility that i may have to go in surgery tomorrow...good times

Kong
07-23-2008, 04:09 PM
Didn't get called in for surgery today but they called and i'm in at 10:30am tomorrow...fun times!


All weights in kgs/lbs

Warmup sets in itallics

ME Flat Pause Bench
30/66x15
60/132x12
70/154x5
85/187x4
100/220x3
120/264x2
130/286xmiss - Didn't even move!
125/275x1 - Elbows flared on second half of lift!
Awful benching, couldn't get comfortable and really weak compared to usual

Nautilus Chest Press (Hammer/Dip Grip)
36/79x12
104/229x4
104/229x3
Wanted to do dips but would have been too much pressure on the finger

Hammer Strength Chest Press (Pause on stops)
10ps/22psx12
30ps/66psx8
35ps/77psx5

Pushdowns
20lbsx20
40lbsx16
50lbsx13

Side DB Raises
2.5s/6sx18
5s/11sx8
Haven't done any kind of raises in ages

Decline Situps
2 Sets warmup on shallow declines
x4
x3

Leg Raises
x8
x6

Standing Calf Raises
105x12
390lbsx5
390lbsx4

Seated Calf Raises
25/55x12
40/88x10
45/99x8

Volume felt awesome but didn't enjoy having to use mostly machines on chest, miss my dips and dumbells

Kong
07-24-2008, 03:31 PM
Went infor the operation this morning. Got there at half ten this morning and they didnt take me down to theater till 4. I woke up with 2 wires sticking out each side of the top of my knuckle about an inch and a half! I've never been in so much pain. They had to give me what they said is enough morphine for 3 people and it still didnt help so they gave me codeine too and im still in agony. They let me go home at half seven and i feel awful. The pains unbearable :cry:

Kong
07-28-2008, 03:15 PM
Due to my indecisiveness i've started a completely different routine to what i posted which is a modified Starting Strength with a different rep structure for squats that is based around a 6 week russian squat peaking cycle of www.joeskopec.com...

Took a step back on all weights so as not to kill my finger and to keep progress going

All weights in kgs/lbs

Warmup sets in itallics

BB Squat
50/110x10
105/231x2
105/231x2
105/231x2
105/231x2
105/231x2
105/231x2

Kong Row (BB Dead Row in Power Rack)
20/44x10
85/187x5
85/187x5
80/176x5

Chindowns (Underhand Pulldowns)
45/99x10
90/198x8
90/198x8
90/198x8
Looked at my sheet after and was meant to do these on Friday and face pulls today so did face pulls later anyway...

Flat BB Bench (With pause)
50/110x10
90/198x5
90/198x5
90/198x5
Bench wasn't as strong as i expected with the lighter weights. Wanted to do it before the rows but the guys that were on it had 4 sets left so didn't want to just sit around which may be to blame...

Decline Situps
x10
x8
x8
x8

Face Pulls
20lbsx10
40lbsx8
Had to stop here with only two sets left! Started to feel really sick, dont think the painkillers are doing my stomach any good.

Notes - Good workout overall apart from the dodgy stomach and the extra time taken due to doing the pulldowns instead of face pulls.

Kong
07-28-2008, 06:41 PM
I may have possibly the worst post - views count ratio ever! C'mon guys...where's the love? Spamming/bumping my own journal just isn't satisfying anymore! Not only does it make me look desperate, afte all this time it's making me feel desperate too... :(

Coke
07-29-2008, 05:48 AM
Efforts are looking solid in here Kong, make no mistake.

Kong
07-29-2008, 06:53 AM
Cheers man

Bruteman
07-29-2008, 10:19 AM
I may have possibly the worst post - views count ratio ever! C'mon guys...where's the love? Spamming/bumping my own journal just isn't satisfying anymore! Not only does it make me look desperate, afte all this time it's making me feel desperate too... :(

lol, don't sweat it man. As long as people are looking that means they are interested. I've had a few long spells were the only person who posted in mine was Coke man. He's cool like that. ;)

Sucks about the finger. Hope that clears up quick, if for no other reason so you can get off the crappy meds.

Kong
07-29-2008, 11:27 AM
Thanks man. Cut down from having to take 3 at a time (only prescribed 2 but pain was too much) to 1 when i get up and another at about 6pm. And yeah Coke always keeps the journals alive!

Kong
07-30-2008, 11:07 AM
All weights in kgs/lbs

Warmup sets in itallics

BB Squats
60/132x10
105/231x3
105/231x3
105/231x3

Good Mornings
20/44x10
50/110x5
55/121x5
60/132x5
Haven't done these properly before so had to test my weights

BB Military Press
20/44x10
50/110x5
50/110x5
50/110x5

Calf Raises
150x10
300x8
Had to leave because it feels like something popped out of place (a pin or something) in my finger...

Kong
07-30-2008, 04:07 PM
Went to the hospital and waited for 3 hours to have the dressing cut off and be told that one of the pins has popped out (it had ripped open the top of my finger too while i was waiting...fun) and that i have to go back into surgery tomorrow. Yay.

View 1
07-30-2008, 10:47 PM
Been looking over the last couple pages, your lifts all look solid, sucks about the broken finger, your a savage for lifting with pins in your finger, hope it heals soon.

Kong
07-31-2008, 02:00 AM
Thanks man

MJay
07-31-2008, 03:44 AM
Awesome stuff kong, your killing it despite the finger!

Kong
07-31-2008, 04:08 AM
Cheers man. Pulled the other pin out earlier cause it was just getting in the way (theyre going to remove it anyway). Hurt like hell unsuprisingly!

Kong
07-31-2008, 07:44 AM
Got a phone call this morning to say im in surgery tomorrow to have the operation done again. Seeing as its obviously the pressure on my hand from training that forced the pin to pop out i'll be laying off upperbody and anything that involves gripping (squatting too...nooo!) so decided to treat myself to a BB style upper body day.

All weights in kgs/lbs

Warmup sets in itallics

Flat BB Pause Bench
60/132x10
75/165x5
80/176x5
85/187x5
90/198x5
95/209x4 - Not happy with how much my pressing strength's dropped, and it's only gonna get worse as of tomorrow.

Nautilus Chest Press (Vertical/Dip Grip)
64/141x8
64/141x8
64/141x5 - Tris were fried. This machine has a wierd ROM which brings your palms really close at the contraction and it destroys your tris.

Incline Smith Bench
80/176x8
70/154x8...whuh?
60/132x6 - Was planning to go for an easy 8-10-12 on these but triceps were giving out too quickly, need to kill them with close-grip when i get back at it.

Chest Supported Bench Grip Row
15/33x10
45/99x5
50/110x5
55/121x3 - Finger really started swelling and weeping...

HS High Row
20ps/44psx10
40ps/88psx8
40ps/88psx8 - Had to stop here. Went lighter than usual but pain becameunbearable and finger went purple.

Tricep Pushdowns
10/22x10
40/88x8
40/88x8
40/88x8
45/99x5
30/66x10
20/44x12

Decided to try back again as finger wasn't as painful...

One-Arm HS Chest Supported Row
50/110x8
40/88x10
30/66x12 - Went really light on these and not only did it not bother my finger but i enjoyed feeling the muscle work with the lighter weights (never thought i'd say that).

HS Preacher Curls
10/22x8
10/22x8
10/22x8
12.5/27.5x5
0x9 - Thought i'd turned into a pussy but then realised tht the bar/lever thing probably weighs about 15 or 20kg's

DB Shrugs
15s/33sx8
15s/33sx8
15s/33sx8
20s/44sx5
12x5s/28sx10 - Again kept it light on the finger and focused on feeling the muscle with a slow movement.

Summary - Good session all in all to say my fingers *****ed. Now just gotta sit and watch myself waste away over the next 8 weeks :cry:

I'm going to devise a 3 day a week lower body routine for while im out of it that will have to comprise of machines. May aswell try and get my legs massive while everything else wastes away. I'll post it later.

Kong
08-01-2008, 12:26 PM
Had the op today. Everything went a lot smoother. I only had to wait half an hour for surgery as opposed to 4 like last time and my hand didnt feel like theyd took it in turns smashing it with a lump hammer when i woke up. Turns out that some of the staff are actually capable at Doncaster Royal Infirmary. Theyve actually cut the pins down this time too so i dont have 5 inch of metal tubing sticking out the top of my fingers this time.

Kong
08-05-2008, 01:20 PM
This is my first workout since i had the pins refitted on Friday. For this reason all upper body movements are only done with my left side and free squats have been replaced with leg machines cause if i put too much pressure on my hand ut leads to the pins popping/ripping/tearing out which i found out last Wednesday (as you can imagine it isn't nice).

All weights in kgs/lbs

Warmup sets in itallics

ATF Sled Hack Squats
20/44x12
40/88x8
50/110x8
50/110x8
Not sure how much the thing that rests on your shoulders and holds the weights weighs so didn't include it in the totals thats why the weights look so lame. Reckoning about 40kg/88lbs.

Decided to try smith bench. Thought that my hand would be ok seeing as the bar is on a fixed plane so i could push it with open hands...
Flat Smith Pause Bench
50/110x12
90/198x5
Nope...felt a horrible twinge around my pins so thought it would be intelligent to stop. The weight felt horrible as it put too much pressure on my bad hand which in turn reduced blood flow and made the finger feel awful, i hate this!

One-Arm HS Dead Chest Press (Press weight off rubber stops)
15/33x12
25/55x5
30/66x5
35/77x5

One-Arm HS Chest Supported Row
25/55x12
50/110x5
55/121x5
60/132x5

Calf Press
50/110x12
80/176x12
80/176x12

Decline Situps
Flatx12
5 Degree declinex12
10 Degree declinex12

HIIT Stationary Bike - Level 1 - 3x30 seconds intense/30 seconds steady - Finishing heart rate =169

One-Arm Wide Grip HS High Row
20/44x12
40/88x5
40/88x5
Only did these cause i had a load of energy left which is unusual for me as im a lazy sod so thought id make the most of it.

Notes - Really enjoyed this workout suprisingly. Finished in about 45 minutes and knocked back a 100g carb shake while on th bike followed by a 2 scoop whey shake in milk (approx. 60g protein and another 20g carbs) while i chilled out in the reception after. Usually go straight home but had to cool down due to the sweat and temperature that the pre-workout eph/coffee caused.

Coke
08-06-2008, 06:24 AM
Glad you are doing alright man, it's gonna take some more time to be 100% - props for getting the effort in.

Kong
08-06-2008, 05:26 PM
Thanks CoCoa. Just gonna try hardest at what i can. To be fair the hack squat machine did a good job of wrecking my legs

barracuda
08-07-2008, 05:59 AM
just be careful - i've had my share of training with and around injuries - I believe it promotes healing, too

Kong
08-07-2008, 08:42 AM
I will pal dont worry

Kong
08-07-2008, 10:47 AM
All weights in kgs/lbs

Warmup sets in itallics

Leg Extentions
10lbsx20
20lbsx15
Was aiming for 20 but these killed and legs were still really sore from Monday

One-Arm DB Shoulder Press
10/22x12
20/44x5
21/46x5
22.5/50x4

superset

One-Arm DB Shrugs
10/22x12
20/44x5
21/46x5
22.5/50x5

One-Arm DB Overhead Tricep Extentions
Did some on the bad arm too. Just held a light plate with my good finger and did the reps superslow...
Left Hand - Right Hand
3.5/8x12 - 2/4x12
8.5/19x5 - 5/11x5
10/22x5 - 5/11x5
12.5/28x5

Leg Curls
10lbsx12
20lbsx12
30lbsx12
30lbsx12

Seated Calf Raises
25/55x12
35/77x12
40/88x12
45/99x12

HIIT - Level 1 - 3x30 Seconds Intense/30 Seconds Steady - Finishing Heart Rate 176bpm

Coke
08-08-2008, 05:10 AM
Way to do it with the one arm **** bro...ace HIIT, raising heart rate level to 176bpm is super.

Kong
08-08-2008, 08:35 AM
Trying my best, thanks man. High heart rates are easy when your a fatass goiing all out on a bike haha

Bruteman
08-08-2008, 08:52 AM
Doing well training around that finger. Keep it up big man.

Kong
08-08-2008, 09:25 AM
Thanks mate. Will do. In a way its given me more determination to train so that i dont just waste away.

Kong
08-11-2008, 04:53 PM
Pins popped out again on Saturday(yay) so tried doing movements that use both arms(with a strap on my bad hand of course), unfortunately due to sub-par diet(had bad stomach cramps from medication) and having to use machines my strength was ridiculously poor.

BB Squats
20/44x15
60/132x5
90/198x4
100/220x3
Was going to warm up to a max set of 4 over 3 sets but thought my strength would be higher. Could do 130/286 for 3 before the injury!

Flat BB Pause Bench
20/44x15
60/132x5
90/198x5
95/209x5+1 from last week
100/220x3
Was probably the lift i've loast the least strength on but still a lot worse than beforethe injury.

Kong Row (BB Row off pins on bottom setting in rack)
20/44x15
60/132x5
80/176x5
90/198x2-1 from a fortnight ago
Not happy. Especially seeing as im going to have to have surgery again soon and its only going to get worse.

Calf Press
0(Just the weight platform)x15
80/176x8
90/198x8
100/220x8

Decline Situps
Flatx15
10 Degree declinex8
15 Degree declinex8
20 Degree declinex8

Side DB Raises
2.5s/11sx15
5s/11sx8
Wanted to go higher but my old tennis elbow kicked in and i could barely hold my right arm out straight!

Notes - Tried my hardest even though i was disheartened by the strength loss. Just gotta work with what i've got and live with it till my fingers sorted. Oh and my tendonitis/tennis elbow has come back all of a sudden in my right arm just to add to the misery.

Kong
08-13-2008, 11:34 AM
All weights in kgs/lbs

warmup sets in itallics

Leg Extensions
10lbsx20
20lbsx16
Doing these as a kind of active recovery because squatting 3 times a week has really taken its toll on my lower back so going to cut it down to 2 times a week for a while.

SLDL (Legs completely locked out)
20/44x15
40/88x12
100/220x5
110/242x5
Haven't done these in a while but thought i may as well while im waiting to have my finger re-pinned so just strapped up the bad hand and went for it. Probably the lift that i've lost the least strength on.

Randomly decided to go for...
ME BB Military Dead Press
20/44x15
30/88x12
40/88x5
50/110x5
60/132x3
65/143x1
70/154x1
Always wanted to try these from seeing HB do them. Thought i was too tall to lock out in the rack but i widened my grip and stance slightly and i managed to get it so that i just touched the top of the rack on lockout. They felt awesome and completely fried my delts and tris.

Cable Pushdowns
15/33x15
25/55x12
50/110x5
55/121x5
60/132x5

Seated Calf Raises
20/44x15
30/66x12
40/88x8
45/99x8
50/110x8

BB Shrugs
20/44x15
60/132x8
65/143x8
Haven't done BB shrugs in ages and they felt great. Couldn't go heavy cause of the finger(sick of typing that) so stayed real light and concenrated on squeezing at the top and maintaining perfect form (shrug to ears, dont bend elbows etc).

Notes - Decent workout overall. The Military Dead press is now definitely my favourite lift. Got an appointment at the fracture clinic tomorrow to see wht they're gonna do about my finger. I want it putting in a cast this time like i asked for before so that if i do bang it nothing will get knocked out of place.

Coke
08-14-2008, 05:56 AM
Effort(s) not bad man, keep hanging tough with that finger ordeal.

Kong
08-14-2008, 10:21 AM
Thanks man. The stiff-legs have trashed my hammies, sore as hell!

Bruteman
08-14-2008, 10:43 AM
Stiff legs always make my hammies sore. Doesn't matter how often I do them, or how light/heavy I go. The ham's will be sore the next day. Good stuff. :)

Kong
08-14-2008, 11:32 AM
Thanks man. They own all.

Kong
08-15-2008, 11:05 AM
Weights in kgs/lbs

Warmup sets in itallics

Wide Stance BB Squats
60/132x10
70/154x3
80/176x3
90/198x3
100/220x3
110/242x3 +10lbs 3RM
Went past parallell on each one butwhen i did my back rounded slightly according to one of my friends so need to work on that.

Flat BB Pause Bench
20/44x15
50/110x10
80/176x3
90/198x3
100/220x3 +1 from last session
110/242x2

Chindowns (Shoulder Width Grip, Underhand Pulldowns)
30/66x15
45/99x10
75/165x3
90/198x3
105/231x3
120/264x3
Form was a little loose on last set but ok.

Chinup
BW(234lbs)x1.5

BB Preacher Curls
Barx15
10/22x10
20/44x5
25/55x4
20/44x4
...I hate curls. I've got really weak on them cause of my hand but dont really care.

Was gonna do calf press but have been meaning to brush up on my fighting skills so...

10 left jab/10 right jab
10 left jab/10 right jab
10 left hook/10 right hook
10 left uppercut/10 right uppercut
10 left elbow/10 right elbow
Practiced elbows for accuracy on bag for a bit. Was really huffing after this, need to practice more cause my conditionings appalling.

Coke
08-16-2008, 06:21 PM
Nice job throughout bro.

Kong
08-17-2008, 01:19 AM
Thanks Coke

Kong
08-18-2008, 01:00 PM
All weights in kgs/lbs

Warmup sets in itallics

ME Dead Squats (Squat off the pins just above parallel)
60/132x10
100/220x3
110/242x1
120/264x1
130/286x1

Kong Row (BB Row off low pins in rack)
20/44x10
80/176x5
80/176x5
80/176x5

Flat BB Bench (Touch & Go)
50/110x10
100/220x5
100/220x5
100/220x5

SLDL
20/44x10
80/176x8
80/176x8

Calf Press
50/110x10
100/220x8
100/220x8
90/198x8

Notes - Good workout overall. Trying to incorporate Westside style methods with a Starting Strngth type split. Every other workout fora bodypart will be ME and i'll alternate speed work and normal 3x5 on non-ME days.

Kong
08-21-2008, 09:55 AM
All weights in kgs/lbs

Warmup sets in itallics

ME Low Rack Pull (Mid-Shin)
60/132x10
100/220x3
140/308x3
160/352x1
170/374x1
180/396x1
First time i've done any kind of deadlift in about 2 months cause of my finger. Had to use leather straps. Weights gone down a lot, well dissapointed.

Military Press
20/44x10
60/132x5
60/132x4
60/132x3

Low Pulley Face Pull
10lbsx10
50lbsx8
50lbsx8
50lbsx8

Decline Situps
10 degree declinex10
20 Degree inclinex8
20 Degree inclinex8
20 Degree inclinex8

Cardio - Steady State Running Machine
Never actually used a running machine before so took it really easy
Increased incline and speed by 1 a minute till i was up to Incline - 9 & Speed - 2
10 Minutes total
Ended up just being a fast walk but better than nothing.

Notes - Solid overall. Strengths going back up slowly. I'm liking mixing the ME moves with the Starting Strength type routine structure.

Coke
08-21-2008, 10:17 AM
Looking great with those low rack pulls, glad to see you get back to that type of movement.

Kong
08-21-2008, 11:24 AM
Thanks man. Strength wasn't that great but it wont be, just felt good to have hat heavy weight pulling down on me again. Finger hurts all the time while training but it can't really get any worse so just making the most of it before i get that phone call about going back in for surgery. Bad thing is i really wanted to focus on my Deadifing this year, maybe drop some weight and compete in some pulling comps but cant see it happening now. :bang:

Always appreciate you dropping by CoCoa.

View 1
08-21-2008, 11:34 AM
Solid looking workout, I saw you popped the pins out again, how is your hand now?

Kong
08-21-2008, 11:47 AM
Thanks man. Finger looks like a slug! Cant make a fist, its crooked and have no mobility in my knuckle at all so in a way i cant wait to have it fixed. Gonna have some nice scars from where the pins were.

Kong
08-27-2008, 04:42 AM
Felt really ill this week (might have something to do with the long Bank Holiday weekend of partying!) so haven't been in the gym yet. Decided to do a basic pull/push/legs 3 day split for a change just to mix it up.

All weights in kgs/lbs

Warmup sets in itallics

ME Elevated Deadlift (Approx 7" platform)
20/44x10
100/220x3
140/308x1
150/330x1
160/352x1
First time i've tried these and i was pretty weak on them. Felt ok though and they murdered my hamstrings. Cant wait for my finger to get sorted so i can get my Deadlift back up!

HS Chest Supported Row
50/110x10
150/330x5
150/330x4
150/330x3

Straight-Bar Pulldowns
100lbsx10
120lbsx8
150lbsx5...weak!

Cambered-Bar Cable Row (Increased ROM)
100x10
120x8
180x3...weak again...

BB Shrugs
60/132x10
70/154x8
80/176x6...dont care anymore :mad:

BB Pause Curls (Pause at bottom)
20/44x10
30/66x5
30/66x5
30/66x5

One-Arm DB Preacher Curls
8.5/19x5
At this point was completely unmotivated, downed a shake and went home.

I know i should expect a strength loss from the finger but its really doing my head in. Oh well, just gotta be patient. Got an appointment at the fracture clinic in the morning to get my finger looked at again...fun.