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Thread: Progression of an ape

  1. #276
    WBB Team Captain Coke's Avatar
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    Solid leg day overall guy.

  2. #277
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 27.10.08

    CoCoa - Thanks dude!

    All weights in kgs/lbs

    Weights in itallics

    ME Platform Pull (Pull of 8" platform)
    60/132x10
    120/264x3 +10/22 3RM
    140/308x1
    160/352x1
    Think i need to stop going all out on getting the 3RM every time because i think its affecting my 1RM attempts

    Platform Power Cleans (Pull of 8" platform)
    20/44x10
    60/132x5
    70/154x2

    Kong Row (BB Row off pins in rack)
    40/88x10
    90/198x3
    90/198x2

    Pulldowns
    45/90x10
    90/198x8
    105/231x4

    BB Pause Curls (Pause at bottom of each rep)
    20/44x10
    35/77x6
    40/88x4

    Seated Alternate DB Curls
    15s/33sx4
    17.5s/38.5sx2

    Kong Shrugs (Power Shrugs off pins at mid-thigh level)
    60/132x10
    110/242x4
    120/264x3

    Shrugs on HS Row
    110/242x7
    120/264x4

    Good session.
    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. #278
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 29.10.08

    Weights in kgs/lbs

    Warmup sets in itallics

    ME Decline Bench
    60/132x10
    100/220x3
    110/242x2
    120/264x1
    I didn't enjoy this at all. For a start the decline didn't feel right then i fell one short on the new 3RM attempt because i couldn't seem to feel my tris helping at all. To top it off my spotter helped me on the 1RM when i didn't need it so i got annoyed and moved on.

    Unilateral HS Dead Press (Press weight off rubber stops on each rep)
    20/44x10
    45/99x6
    50/110x2
    Drop set - 30/66x8, 20/44x3, 10/22x1

    Incline DB Flyes
    5s/11sx10
    15s/33sx8
    20s/44sx4

    Seated DB Shoulder Press
    10s/22sx10
    30s/66sx2...now my triceps are too damn tired to press anything!
    22.5s/49.5sx8
    i officially suck at these. I wanted to do Log Presses but my partner still has a bad arm from a skin graft.

    Upright BB Rows
    20/44x10
    40/88x6
    30/66x10

    CG Bench
    40/88x10
    80/176x6
    Had an odd feeling in my delts so moved on.

    Unilateral DB Tricep Extensions
    5/11x10
    12.5/27.5x6
    15/33x3

    VERY mediocre uninspiring session. Going to switch delts and arms back to there own day cause im struggling to train delts and tris after chest.
    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

  4. #279
    WBB Team Captain Coke's Avatar
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    I think it's actually kind of smart to keep the push day stuff together, saves time that way as far as getting into the gym is concerned...doesn't look bad at all though bro.

  5. #280
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 13.11.08

    Well yet another setback to moan about. My depression set in really badly again which has lead to me eating once a day and either sleping too much or having insomnia and not wanting to drag my miserable arse to the gym. Anyway i went today for the first time in nearly two weeks, felt real good. I now feel like i could rip a paedophile in two with my bare hands!

    All weights in kgs/lbs

    Warmup sets in itallics

    Kong Row (BB Row off bottom pins in rack)
    20/44x10
    60/132x5
    80/176x6
    85/187x4

    Flat BB Pause Bench
    20/44x10
    60/132x5
    100/220x3
    105/231x2
    Weights dropped quite a bit from before!

    Pulldowns
    60/132x10
    105/231x6
    107.5/236.5x3

    Incline Smith Bench
    60/132x10
    80/176x8
    100/220x4

    DB Side Raises
    2.5s/11sx10
    6s/13.2sx8
    8.5s/18.7sx4

    Cable Pushdowns
    20/44x10
    40/88x8
    50/110x4

    superset with

    Unilateral DB Curls
    7.5s/16.5sx10
    10s/22sx8
    15s/33sx4

    Steady session. Getting myself prepared to get back to the ME stuff next week.
    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. #281
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 14.11.08

    All weights in kgs/lbs

    Warmup sets in itallics

    BB Squats
    20/44x10
    60/132x5
    100/220x3
    120/264x1

    Machine Hack Squats
    80/176x5
    100/220x3

    Laying Dead Leg Curls
    30lbsx10
    60lbsx6
    70lbsx3

    Seated Calf Raises
    25/55x10
    45/99x8
    55/121x4

    Machine Crunshes
    100lbsx10
    150lbsx6
    155lbsx4

    Ok session. Good to get back into it but felt really tight all over today.
    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

  7. #282
    WBB Team Captain Coke's Avatar
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    Way to keep on track with the back-to-back sessions.

  8. #283
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 18.11.08

    All weights in kgs/lbs

    Warmup sets in itallics

    Power Cleans
    30/66x10
    60/132x6
    70/154x3

    Deadlifts
    160/352x2
    180/396x1

    Kong Row (BB Row off bottom pins in rack)
    40/88x10
    85/187x4
    90/198x2

    Wide-ish Grip Pulldowns
    45/99x10
    90/198x5
    75/165x7

    HS High Row
    40/88x10
    100/220x5
    80/176x8

    BB Pause Curls (Pause at bottom of eah rep)
    20/44x10
    30/66x6
    35/77x4

    Uniltaeral DB Preacher Hammer Curls
    5/11x10
    10/22x5

    Kong Shrugs (Power Shrug off pins at mid-thigh level)
    60/132x10
    100/220x8
    120/264x3

    Really good session. Felt pretty strong on everything for the first time in a while...back on form. Can only get better from here!
    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

  9. #284
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 19.11.08

    All weights in kgs/lbs

    Warmup sets in itallics

    Flat BB Bench
    20/44x10
    50/110x10
    100/220x4
    110/242x2

    Nautilus Dip Machine
    50/110x10
    105/231x4
    111/244x3

    Incline DB Bench
    15s/33sx10
    30s/66sx6
    32s/70sx4

    Military Press
    30/66x10
    60/132x3
    65/143x2

    Seated Prone DB Side Raises
    2.5s/5.5sx10
    5s/11sx8
    7.5s/16.5sx5

    CG Bench
    40/88x10
    80/176x5
    90/198x2

    Unilateral Pushdowns
    5/11x10
    10/22x10
    15/33x4

    Another good session.
    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. #285
    WBB Team Captain Coke's Avatar
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    Doing very well dude.

  11. #286
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks a lot man. I make progress really quickly when i stick at it. The hard part is overcoming all the different problems that keep popping up in my life.
    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. #287
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 23.11.08 - Legs

    All weights in kgs/lbs

    Warmup sets in itallics

    5 Minutes warmup on stationary bike

    BB Squats
    60/132x10
    100/220x4
    110/242x2

    Dead Leg Press (Press of safety stops on each rep)
    100/220x10
    200/440x5
    250/550x2

    Machine Hack Squats
    50/110x8

    Calf Press
    50/110x8
    110/242x8
    120/264x3

    Seated Calf Raises
    20/44x10
    50/110x6
    Dropset 60/132x3 - 40/88x5 - 20/44x10

    Had to stop because i had a sudden cold flush and felt nauteous. Last time i tried training through that feeling i passed out while throwing up in the toilets so decided to call it a day and go home. Felt awful for the next hour.
    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

  13. #288
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 24.11.08 - Chest, Delts, Tris

    Weights in kgs/lbs

    Warmup sets in itallics

    Flat BB Pause Bench
    20/44x10
    60/132x3
    80/176x3
    90/198x3
    100/220x3
    110/242x1...a rep down, had nothing in me

    Nautilus Dip Press (Chest press with vertical grip)
    50/110x10
    105/231x5
    105/231x5

    Incline DB Bench
    15s/33sx10
    36s/79sx4

    superset with

    Incline DB Flyes
    10s/22sx4...really not feeling strong at all!

    Military Press
    20/44x10
    50/110x3
    60/132x3

    Unilateral Side Raises
    2.5/5.5x10
    7.5/16.5x5
    6/13.2x7

    Unilateral Pushdowns
    5/11x10
    15/33x6
    12.5/27.5x7

    CG Bench
    60/132x3
    70/154x3
    80/176x3
    90/198x3

    Very poor. Had i final blowout party on Friday to celebrate the fact i'm finally getting on track and i've finally got a day job (pretty counterproductive i know) and it's really took it out of me. Hopefully i'll feel ok for my back session on Wednesday.
    Last edited by Kong; 11-24-2008 at 10:04 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. #289
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesay 26.11.08 - Pull

    All weights in kgs/lbs

    Warmup sets in itallics

    Deadlift
    60/132x10
    100/220x3
    140/308x3
    170/374x2

    Unilateral DB Dead Row (DB Row off floor on each rep)
    15/33x10
    36/79x6
    40/88x2

    Straight-Bar Pulldowns
    30/66x10
    75/165x8
    90/198x5

    HS High Row
    40/88x10
    80/176x6
    100/220x4

    DB Shrugs
    10s/22sx10
    20s/44sx8
    36s/79sx6

    BB Curls
    20/44x10
    30/66x8
    40/88x3

    Unilateral DB Hammer Preacher Curls
    8.5/18.7x8

    Not a bad session.
    Last edited by Kong; 11-27-2008 at 02:30 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

  15. #290
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 27.11.08 - Accessory (A result of boredom bsically...)

    All weights in kgs/lbs

    Warmup sets in itallics

    Cambered Bar Pushdowns
    20lbsx20
    30lbsx15
    40lbsx12

    CG Bench Lockouts (Top 6" of lift off pins)
    60/132x10
    100/220x6
    105/231x3

    Stationary Bike
    5 Minutes warmup
    All at level 1
    HIIT 3x30 seconds all out/30 seconds slow (HR 155-165)
    5 Minutes steady cycling (HR 145-155)

    Situps
    10 Degree declinex10
    20 Degree declinex10
    35 Degree declinex3

    Leg Raises
    15 Degree inclinex8
    20 Degree inclinex4

    Unilateral DB Side Bends
    10/22x10
    20/44x8
    25/55x4

    Quite a good random session. Might start having these core/cardio/weak point sessions more often.
    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. #291
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 28.11.08 - Legs

    All weights in kgs/lbs

    Warmup sets in itallics

    BB Squats
    50/110x10
    60/132x3
    80/176x3
    100/220x3
    110/242x3

    Dead Leg Press (Leg Press off stops on each rep)
    250/550x6
    260/572x3

    Machine Hack Squats
    80/176x8
    100/220x4

    Dead Leg Curls (Let weight rest on stack between each rep)
    30lbsx10
    60lbsx7
    70lbsx3

    Calf Press
    50/110x10
    110/242x6
    120/264x3

    Seated Calf Raises
    50/110x7
    60/132x4

    Shoulder Raise Complex (Front raise to side raises)
    2.5s/5.5sx10
    5s/11sx8
    7.5s/16.5sx6

    Pretty good session overall.
    Last edited by Kong; 11-28-2008 at 12:44 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

  17. #292
    WBB Team Captain Coke's Avatar
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    Super workouts all week long bro.

  18. #293
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. Always you keeping my thread alive 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

  19. #294
    Senior Member Bruteman's Avatar
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    Lookin' good in here bud. I flipped back a few pages, but didn't see anything, I take it the finger is functional now? Well as functional as it is going to get.
    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

  20. #295
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 02.12.08 - Back, Biceps

    All weights in kgs/lb

    Warmup sets in itallics

    Power Cleans
    30/66x10
    70/154x4
    80/176x2

    Deadlift
    100/220x3
    140/308x3
    180/396x1
    190/418x1

    Kong Row (Row from pins in rack on each rep)
    40/88x10
    90/198x4
    100/220x2

    Close-Grip Pulldowns
    45/99x10
    105/231x6
    120/264x3

    Chest Supported Machine Row
    45/99x10
    90/198x6
    95/209x4+3 assisted reps

    Kong Shrugs (BB Shrugs off pins at mid-thigh level)
    60/132x10
    110/242x5
    120/264x3

    BB Pause Curls (Pause for a second at bottom of each rep)
    20/44x10
    40/88x4
    50/110x1

    One-Arm Hanging DB Curls
    5/11x10
    10/22x6
    12.5/27.5x4

    Awesome session. Me and my training partner expected to throw up half way through after the non-stop partying this weekend but it was strongest session in ages.
    Last edited by Kong; 12-03-2008 at 01:57 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. #296
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 03.12.08 - Push

    All weights in kgs/lbs

    Weights in itallics

    Flat BB Pause Bench (Pause at bottom of each rep)
    50/110x10
    80/176x3
    90/198x3
    100/220x3
    110/242x2

    Low-Incline DB Bench
    17.5s/38.5sx10
    36s/79.2ssx8
    40s/88sx3

    Nautilus Chest Press (Press weight off stack each rep)
    43/94.6x10
    84/184.8x6
    91/200.2x3+3 assisted

    Military Press
    20/44x10
    50/110x6
    60/132x3

    Upright Cable Row
    10/22x10
    40/88x8
    50/110x4

    CG Bench
    50/110x10
    90/198x3
    100/220x1

    Pushdowns
    40lbsx10
    80lbsx8
    100lbsx4

    Russian Twists
    10 Degree Decline + 7.5/16.5x10
    10 Degree Decline + 10/22x8 per side
    10 Degree Decline + 20/44x3 per side

    Another strong session!
    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

  22. #297
    Crikey, its a 30 foot ape! Kong's Avatar
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    Bruteman - It's basically a scarred hook mate (lost pretty much all mobility). My local hospital says that theres nothing more they can do so i've booked in at a bigger hospital at a specialist clinic end of this month. Hopfully they'll be ble to do something. It's ok to train with now but gets sore after dedlifting and when its cold.
    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. #298
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052

    Friday 05.12.08 - Legs

    All weights in kgs/lbs

    Weights in itallics

    BB Squats
    40/88x10
    60/132x3
    80/176x3
    100/220x3
    110/242x3
    120/264x2

    Leg Press
    100/220x10
    250/550x4
    260/572x3

    Dead Leg Extensions (Rest weight on stack between reps)
    40lbsx10
    80lbsx8
    100lbsx4

    Dead Leg Curls (Rest weight on stack between reps)
    30lbsx10
    60lbsx8
    80lbsx3

    Calf Press
    50/110x10
    120/264x6
    130/286x4

    Unilateral Seated Calf Raises
    15/33x12
    25/55x5

    Good session.
    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

  24. #299
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Damn good leg training man.

  25. #300
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052

    Tuesday 09.12.08 - Back, Traps, Bis

    CoCoa - Thanks dude i'm finally starting to feel strong again!

    All weights in kgs/lbs

    Weights in itallics

    Power Cleans
    20/44x10
    80/176x3
    90/198x2

    Kong Row (BB Row off pins set to lowest position in rack)
    70/154x5
    90/198x4
    100/220x2

    Rack Pulls (From just above knees)
    70/154x3
    110/242x3
    150/330x3
    190/418x2...seemed to lose all strength on the second rep. Was gonna try for 230/506 after but wouldn't have happened


    Machine Row
    40/88x10
    80/176x10
    100/220x4

    Close-Grip Pulldowns
    45/99x10
    105/231x5 - 2 Reps less than last week...cable felt really stiff!
    107.5/236.5x4 - Loosened up a bit but still not right.

    DB Shrugs
    15s/33sx10
    30s/66sx8
    32s/70/4sx6

    Ez-Bar Curls
    20/44x10
    40/88x4
    45/99x2

    Bent-Over DB Concentration Curls
    5/11x10
    10/22x6

    Ok session. Only really improved on power cleans, felt a bit mediocre on everything else.
    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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