Progression of an ape

[Kong]

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]

You've got good numbers, man. Keep at it!

[Kong]

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]

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]

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]

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

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]

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]

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]

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]

Its lonely in here.

[Kong]

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]

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]

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]

nice numbers kong, how are you liking westside?

[Kong]

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]

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]

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]

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]

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]

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]

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]

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]

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 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]

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 )

[Kong]

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!