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Thread: Progression of an ape

  1. #226
    WBB Team Captain Coke's Avatar
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    Glad you are doing alright man, it's gonna take some more time to be 100% - props for getting the effort in.

  2. #227
    Crikey, its a 30 foot ape! Kong's Avatar
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    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
    Last edited by Kong; 08-07-2008 at 10:20 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #228
    Brought home the Bacon barracuda's Avatar
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    just be careful - i've had my share of training with and around injuries - I believe it promotes healing, too

  4. #229
    Crikey, its a 30 foot ape! Kong's Avatar
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    I will pal dont worry
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #230
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 07.08.08

    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
    Last edited by Kong; 08-07-2008 at 10:48 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  6. #231
    WBB Team Captain Coke's Avatar
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    Way to do it with the one arm **** bro...ace HIIT, raising heart rate level to 176bpm is super.

  7. #232
    Crikey, its a 30 foot ape! Kong's Avatar
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    Trying my best, thanks man. High heart rates are easy when your a fatass goiing all out on a bike haha
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #233
    Senior Member Bruteman's Avatar
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    Doing well training around that finger. Keep it up big man.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  9. #234
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. Will do. In a way its given me more determination to train so that i dont just waste away.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #235
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 11.08.08

    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.
    Last edited by Kong; 08-13-2008 at 11:20 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #236
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 13.08.08

    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.
    Last edited by Kong; 08-13-2008 at 11:35 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #237
    WBB Team Captain Coke's Avatar
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    Effort(s) not bad man, keep hanging tough with that finger ordeal.

  13. #238
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks man. The stiff-legs have trashed my hammies, sore as hell!
    Last edited by Kong; 08-14-2008 at 10:22 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #239
    Senior Member Bruteman's Avatar
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    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.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  15. #240
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks man. They own all.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #241
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 15.08.08

    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.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #242
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  18. #243
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Coke
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #244
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday - 18.08.08

    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.
    Last edited by Kong; 08-18-2008 at 01:00 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #245
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday - 21.08.08

    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.
    Last edited by Kong; 08-21-2008 at 02:19 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  21. #246
    WBB Team Captain Coke's Avatar
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    Looking great with those low rack pulls, glad to see you get back to that type of movement.

  22. #247
    Crikey, its a 30 foot ape! Kong's Avatar
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    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.

    Always appreciate you dropping by CoCoa.
    Last edited by Kong; 08-21-2008 at 11:26 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  23. #248
    Determined View 1's Avatar
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    Solid looking workout, I saw you popped the pins out again, how is your hand now?
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  24. #249
    Crikey, its a 30 foot ape! Kong's Avatar
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    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.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #250
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday - 27.08.08

    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

    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.
    Last edited by Kong; 08-28-2008 at 08:39 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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