Progression of an ape

[Kong]

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]

What is your height Kong?

[Kong]

6 foot 1

[Herandi]

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]

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]

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.

[Kong]

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]

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]

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]

Solid stuff with those movements Kong.

[Kong]

Energys starting to creep back up as im getting used to cutting

[Herandi]

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]

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]

dips starting to look good now my man

[Al3X]

Nice lifting. Jealous of your dl strength!

[Coke]

Session is looking solid man.

[cujo1]

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]

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]

where've u disappeared off to then kong?

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

[Kong]

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]

hell if my deadlift was even near 180x1 id be the happiest man alive! keep it up kong

[Coke]

Wow man, have you got real stamina or what, lol.

[Kong]

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]

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]

dang man nice shoulder pressing!