Progression of an ape

[Kong]

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]

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]

Workouts are lookin real good man your strength is movin.

[Kong]

Yeah, this routines puttin my 1rm up every week, lovin it.

[Kong]

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]

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]

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]

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]

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]

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]

Squat numbers are nice...interesting hearing you're into the fight game.

[Herandi]

left u an answer in my journal, but brighton

[Kong]

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]

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!

[Kong]

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]

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]

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]

Good idea...done!

[pulse]

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]

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]

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]

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]

Great workout, fine numbers with your squats, benching and rows.

[Kong]

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]

nice marcos and good luck on those numbers