Progression of an ape

[Kong]

All weights in kgs (lbs)

Worksets listed only


Deadlift (Strength Cluster)
170 (374) x 3 + 1 + 1 + 1
1 Minute between clusters

Seated Calf Raises
40 (88) x 6 + 2 + 2 + 2
30 Seconds between clusters

Leg Press
200 (440) x 6 + 2 + 2 + 2
30 Seconds between clusters

Cable Wood Choppers
16.25 (36) x 6 + 2 + 2 + 2 per side
30 Seconds between clusters

Upper Body Circuit
Incline DB Bench x 15
Bent-Over DB Row x 15
Seated Lateral Raise x 15
Dumbell Pullover x 15
Dumbell Shrug x 15
Dumbell Curl x 15
Dumbell Tricep Extension x 15

Performed entire circuit three times with 1 minute between circuits.

Had some fat free Apple Liquorice followed with a Whey/Casein/Leucine shake to begin my Carb-Nite.

[GazzyG]

Plenty of volume and some big weights to boot! Good stuff!

I'm carbing up with ya tonight, lol - got 8 cans of Hobgoblin waiting to be cracked open, as well as a massive pot of chilli on the go on the stove!

[Kong]

Thanks Gaz. I've only got a few hours left to take advantage of the carb-up but i'm still full from a massive Chicken Burrito i had after the gym haha, needs to digest more quickly!

[Kong]

Temperature and heart rate have been up constantly throughout this Carb-Nite which is a good sign...burning fat whilst overeating is a wonderful thing!

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-11

[Kong]

Nailed yesterdays Carb-Nite, woke up just under 2lbs heavier but i'm much fuller and look leaner!

[Kong]

All weights in kgs (lbs)

Worksets listed only


Flat BB Bench
92.5 (203.5) x 6 + 2 + 2 + 2
30 Seconds between clusters

Close-Grip Bench
77.5 (170.5) x 6 + 2 + 2 + 2
30 Seconds between clusters

Seated Unilateral Side DB Raises
11 (24) x 6 + 2 + 2 + 2
30 Seconds between clusters

Finished by stretching all the trained muscles.

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-12

[GazzyG]

Doing well bud, HCT seems to be suiting ya!

[Kong]

Thanks mate. Started splitting it into a Push/Pull/Lower 3 day split on a 3 day on and 1 day off basis. Allows me to get in the gym more seeing as i have too much spare time on my hands and the lower volume means i can put my all into each exercise.

[Kong]

All weights in kgs (lbs)

Worksets listed only


Chest Supported BB Row
75 (165) x 6 + 2 + 2 + 2

Close Grip Pulldowns
82 (180) x 6 + 2 + 2 + 2

Low Pulley Face Pull
31.5 (69) x 6 + 2 + 2 + 2

Back Supported Ez-Bar Curls
36 (79) x 6 + 2 + 2 + 2

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-13

[Kong]

Been having trouble settling at night and getting any solid sleep lately so went to see the Doctor today. Been prescribed some strong sleeping tablets so can't wait for a good long sleep later! Really been hindering my recovery.

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-14

[Kong]

All weights in kgs (lbs)

Worksets listed only


Hammer Strength Calf Press
115 (254) x 6 + 2 + 2 + 2

BB Squats
105 (231) x 6 + 2 + 2 + 2

Unilateral Cybex Machine Leg Curl
20 (44) x 6 + 2 + 2 + 2 per leg

Incline Leg Raises
30 Degree Incline x 6 + 2 + 2 + 2

Every session's been a good one lately!

Knee's are starting to get quite sore after Lower Body days so think it might be time to have a break from any kind of Rest-Pause training soon to give them a bit of a break. Been supplementing with Glucosamine/Chondroitin and Flax Oil so think they're just taking a little too much wear and tear too often.

[Kong]

Worksets listed only

BB Military Press
65 KG x 6 + 2 + 2 + 2
Going to try switching to Seated Military Press next time as i seem to be slightly overcompensating with one side.

Snatch Grip BB Shrugs
75 KG x 6 + 2 + 2 + 2
Threw in some extra Shrugs, Traps can never be too big!

Incline BB Bench
80 KG x 6 + 2 + 2 + 2

Rope Pushdowns
24.5 KG x 6 + 2 + 2 + 2

Stretched each muscle after training it. All pushing exerices were full effort today, the last rep on each set and cluster was a grinder.

[Kong]

Worksets listed only

Pullups (Machine Assisted)
(Bodyweight -25 KG) x 6 + 2 + 2 + 2

Unilateral Hammer Strength Row (Chest Supported)
62.5 KG x 6 + 2 + 2 + 2 per side

Unilateral DB Preacher Curl
16 KG x 6 + 2 + 2 + 2 per arm
I'll get 6 then the clusters next time. The fifth rep was a real grinder.

Hammer Strength ISO Calf Press
120 KG x 6 + 2 + 2 + 2

Stretched each muscle directly after training it. Added some extra work for the Calves.

[Kong]

Worksets listed only

Seated Calf Raise
45 KG's x 6 + 2 + 2 + 2
30 seconds rest-pause

Flat BB Bench
120 KG x 2...was going to go for three but arched too hard and pulled my lower back on the second rep
95 KG x 6 + 2 + 2 + 2
30 seconds rest-pause

Deadlift
140 KG x 6 + 2 + 2 + 2
30 seconds rest-pause
Had to give my lower back a good stretch after tweaking it on the Bench before I attempted these.

Leg Press
220 KG x 6 + 2 + 2 + 2
30 seconds rest-pause

Close Grip BB Bench
80 KG x 6 + 2 + 2 + 2
30 seconds rest-pause

Unilateral Seated DB Side Raise
8.5 KG x 6 + 2 + 2 + 2
30 seconds rest-pause

Unilateral Cable Wood Choppers
x 6 + 2 + 2 + 2
30 seconds rest-pause

Pull Circuit
Bent Over DB Row x 15
Pulldowns x 15
DB Shrugs x 15
DB Curls x 15
Did this circuit twice to make sure i was fully depleted in preperation for todays Carb-Nite.

Notes : Energy crashed big time before the Wood Choppers, felt shakey and light headed. Honestly thought i'd done some major damage on the heavy Benching, tried arching harder than usual and suffered for it. Stretched all muscles after they were trained.

[Kong]

Worksets listed only

Prone BB Row (Chest supported on bench)
80 KG x 6 + 2 + 2 + 2
30 Seconds rest-pause

Close Grip Pulldowns
84.5 KG x 6 + 2 + 2 + 2
30 Seconds rest-pause

Low Pulley Face Pull
34 KG x 6 + 2 + 2 + 2
30 Seconds rest-pause

Supported Ez-Bar Curls (Very strict)
35 KG x 6 + 2 + 2 + 2
30 Seconds rest-pause

Energy was awful today. Think i've got a chest infection so had to keep stopping and catching my breath and it was that bad by the time I finished I had to use the Gym's phone to ring a taxi so i could go home and get my Inhaler. Got Flu like symptoms now i'm back...yay!

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-21

Calories were lower than usual today. Had to force myself to eat as i'm still feeling ill.

[GazzyG]

Hope the illness passes, broslice!

[Kong]

Hope the illness passes, broslice!

Thanks bud, feeling a little better today so hopefully be back at the gym tomorrow. Think my bodies probably welcoming a few days off to be honest!

[Kong]

http://www.myfitnesspal.com/reports/...&to=2013-05-22

Started feeling ill again toward the afternoon. Found it really hard to eat anything again.

[Kong]

Flat BB Bench
80 Kg x 3
90 Kg x 3
100 Kg x 3
110 Kg x 3

Pause Bench
60 Kg x 5
70 Kg x 5
80 Kg x 5

Seated Military Press
40 Kg x 5
45 Kg x 5
50 Kg x 5

Close Grip Bench
60 Kg x 5
70 Kg x 5
80 Kg x 5

Didn't perform as poorly as expected to say that I've been ill all week.