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Thread: Progression of an ape

  1. #426
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Solid session.
    No doubt dude, definitely solid upper body training.

  2. #427
    Crikey, its a 30 foot ape! Kong's Avatar
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    CoCoa - Thanks big man. Aching 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

  3. #428
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 01.04.09 - Quads, Abs, Calves

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    BB Squats
    70/154x5
    90/198x4
    110/242x3
    140/308x2
    140/308x2
    120/264x3
    100/220x5

    Box Squats
    105/231x4
    105/231x3

    Decline Situps (Approximately 50 Degree decline)
    Flatx5
    Bodyweightx5
    Bodyweight+2.5/5.5x5
    Bodyweight+2.5/5.5x5

    Incline Leg Raises
    20 Degree Inclinex8
    20 Degree Inclinex8

    Calf Press
    50/110x5
    100/220x5
    150/330x4
    150/220x5

    One-Leg Seated Calf Raises
    30/66x8
    30/66x7

    Another good session. Was far too warm in the gym today and full of people who had no idea what they were doin but still thought they were awesome...really annoyed me!
    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. #429
    WBB Team Captain Coke's Avatar
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    Serious leg work, very nice training with the abs too.

  5. #430
    Loves gravy mattburns's Avatar
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    Cheers for the info mate, sounds like the diet worked well for you. 24lbs loss is impressive, even moreso considering your strength didn't suffer. I'll give you a shout when I get closer to cutting time.

    Good workouts lately too, good effort.

  6. #431
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys!
    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. #432
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 02.04.09 - Vertical Push/Pull, Triceps

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Military Pause Press
    50/110x5
    60/132x4
    70/154x3
    85/187x3
    85/187x3
    These felt HEAVY!

    Pullups
    Pulldowns 45/99x5
    Pulldowns 90/198x5
    Bodyweight (239lbs)x3
    Bodyweight (239lbs)x3+2 assisted

    Seated Arnold Press
    12.5s/27.5sx5
    23.5s/52sx5
    23.5s/52sx5

    Close, Neutral-Grip Pulldowns
    75/165x8
    120/264x7
    135/297x4

    Upright Cable Row
    25/55x8
    50/110x8
    50/110x8

    BB Shrugs
    60/132x8
    90/198x8
    90/198x8
    Been keeping these light and focusing on getting a full contraction and keeping my elbows locked straight

    CG Pause Bench
    Rope Pushdowns 50lbsx5
    60/132x5
    105/231x4
    105/231x3

    Ez-Bar Skullcrushers
    20/44x8
    40/88x6
    45/99x3

    Everything felt great today and i really pushed myself. Shoulders feeling really beat up now though so maybe time to deload soon.
    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. #433
    WBB Team Captain Coke's Avatar
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    Them are some big pullups with your bodyweight.

  9. #434
    Crikey, its a 30 foot ape! Kong's Avatar
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    CoCoa - Thanks big man
    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. #435
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 04.04.09 - Deadlifts, Hamstrings, Obliques, Calves

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Deadlifts
    60/132x5
    100/220x4
    140/308x3
    200/440x2
    200/440x1

    Stiff-Legged Deadlifts
    130/286x3
    130/286x3

    Laying Leg Curls
    70lbsx7
    70lbsx4

    DB Side Bends
    15/33x5
    32/70x5
    32/70x5

    Decline Russian Twists
    20 Degree Decline + 7.5/16.5 weightx8 per side
    20 Degree Decline + 7.5/16.5 weightx8 per side

    Calf Press
    50/110x5
    100/220x5
    150/330x5
    150/330x5

    Standing Machine Calf Raises
    450lbsx6
    375lbsx8

    Good session. Hams were fried afterwards.
    Last edited by Kong; 04-07-2009 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

  11. #436
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 06.04.09 - Horizontal Push/Pull, Biceps

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Flat BB Pause Bench
    60/132x5
    90/198x4
    105/231x3
    130/286x1...was planning for 2
    127/279x1...oh dear
    Bench really weak today, partied far too much on the weekend and felt like a beaten child!

    Parallel Bar Dips
    BWx5
    BW+20/44x3...1 less than last week. Felt really uncomfortable and painful.
    BW+20/44x4...bit more comfortable.

    Incline DB Bench Press
    20s/44sx8
    45s/99sx4
    45s/99sx4

    Bent-Over BB Row
    60/132x5
    90/198x3
    90/198x3

    One-Arm HS Chest Supported Machine row
    70/154x8
    72.5/159.5x8

    High Face Pull With Rope
    50lbsx8
    110lbsx6
    110lbsx4

    BB Pause Curls
    25/55x5
    35/77x5
    50/110x2
    45/99x5
    35/77x8

    Ok session. Was bummed out about the poor performance on all my chest lifts but i guess it's the price you pay for 3 straight days of partying!
    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. #437
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 07.04.09 - Quads, Calves, Abs

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    BB Squats
    60/132x5
    100/220x4
    140/308x2
    145/319x2 New 2RM
    135/297x3 New 3RM

    Squat Lockouts (Squat off pins. Top 16" of lift)
    140/308x3
    150/330x3
    160/352x3
    170/374x3

    Box Squats
    110/242x3
    105/231x5

    Calf Press
    50/110x5
    100/220x5
    155/341x5
    155/341x5

    One-Leg Calf Raises
    30/66x8
    30/66x8

    Decline Situps
    BWx5
    BW+7.5/16.5x2
    BW+7.5/16.5x1
    Need to lower weight next week.

    Incline Leg Raises
    10 Degree Inclinex10
    10 Degree Inclinex10

    Squats felt solid and legs were fried after all the squatting. Started squatting with no shoes and it feels much better so i need to get some thin, flat soled shoes.
    Last edited by Kong; 04-07-2009 at 03:46 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

  13. #438
    WBB Team Captain Coke's Avatar
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    Big updates, big lifting guy.

  14. #439
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks pal
    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. #440
    Loves gravy mattburns's Avatar
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    Solid sessions all round mate, decent benching too considering the heavy weekend.

  16. #441
    Crikey, its a 30 foot ape! Kong's Avatar
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    mattburns - Thanks mate. Was just disheartened as i've calmed down on the partying a lot so not used to the poor workouts that result from it anymore 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

  17. #442
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 09.04.09 - Vertical Pull/Push, Tris

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Pullups
    Pulldowns 60/132x5
    Pulldowns 75/165x5
    Pulldowns 90/198x5
    BWx4
    BWx3
    Finally starting to get some reps on these. Feels good.

    Military Press
    50/110x5
    70/154x3
    90/198x2
    90/198x1

    Close-Neutral Grip Pulldowns
    75/165x8
    120/264x8
    135/297x5

    Seated Arnold Press
    12.5s/27.5sx5
    26s/57sx4
    26s/57sx3

    Seated Side DB Raises
    5s/11sx8
    10s/22sx6
    8.5s/19sx8

    BB Shrugs
    60/132x8
    100/220x6
    100/220x6

    CG Pause Bench
    Pushdowns 50lbsx5
    60/132x5
    Pushdowns 80lbsx5
    80/176x5
    105/231x4
    110/242x3

    Ez-Bar Skullcrushers
    20/44x8
    40/88x7
    40/88x5

    Another solid session. Improved on everything except CG Bench.
    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

  18. #443
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 14.04.09 - Horizontal Push/Pull, Biceps

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Flat BB Pause Bench
    60/132x5
    90/198x4
    105/231x3
    130/286x2
    125/275x2

    Nautilus Machine Pause Chest Press
    98/216x5
    98/216x5

    Incline BB Bench
    90/198x6
    90/198x6

    Bent-Over BB Row
    40/88x5
    60/132x5
    90/198x4
    90/198x4

    Cable Row
    180lbsx8
    190lbsx8

    Machine Rear Delt Flyes
    42/92x8
    42/92x8

    BB Pause Curls
    20/44x5
    40/88x3
    50/110x3
    50/110x2

    One-Arm DB Precher Curls
    12.5/27.5x6
    12.5/27.5x6

    Good strong session. Especially to say i've had a messy Bank Holiday weekend.
    Last edited by Kong; 04-14-2009 at 02:21 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

  19. #444
    WiMarine88 wimarine88's Avatar
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    Keep up the good work, looking great!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  20. #445
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. Always good to see new people posting in 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

  21. #446
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 15.04.09 - Calves, Quads, Deadlifts, Abs

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Calf Press
    50/110x5
    100/220x5
    155/341x5
    155/341x5
    Had to do calves first as some kids had just started doing some kinda quarter squat/knee bend/load of ****e in the rack.

    Standing Machine Calf Raises
    450lbsx6
    435lbsx6

    BB Squats
    60/132x5
    100/220x4
    120/264x3
    140/308x3...last 2 reps a bit sloppy. Hips rose too quickly.
    140/308x2

    BB Dead Squats (Rest bar on pins at parallel between each rep)
    100/220x5
    100/220x3

    Decided to do some pulling as i missed my Deadlift/Hamstring session last week
    Deadlifts
    60/132x3
    100/220x3
    140/308x3
    210/462x1...wanted 2 but was too fatigued from the squatting.

    Decline Situps
    BWx5
    BWx5
    BW+5/11x3
    BW+5/11x3

    Cable Crunches
    50/110x8
    80/176x6

    Decided to attempt a new PR on Deadlifts...dunno why.
    Deadlifts
    180/396x1
    220/484xfail...only got it about 6 inches of the floor and my legs locked out too quickly. Ah well. Gonna try again in two weeks. Shouldn't have even thought about a PR attempt after all that squatting and the other pulling.

    Another strong session. Improving steadily.
    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. #447
    WBB Team Captain Coke's Avatar
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    Numbers are huge, nice job as usual.

  23. #448
    Crikey, its a 30 foot ape! Kong's Avatar
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    CoCoa - As always thanks a lot mate!
    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. #449
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 16.04.09 - Vertical Pull/Push, Tris

    All weights in kgs/lbs unless stated

    Warmup sets in itallics

    Pullups
    Warmup with pullups 100x5
    Pullups 150x5
    BWx4
    BW+5/11x1

    Chinups (Underhand)
    BWx5
    BWx3

    Military Pause Press
    50/110x5
    60/132x4
    80/176x3
    90/198x1...managed 2 last week!
    85/187x2...must be time to give the shoulders a rest.

    Seated One-Arm DB Press
    20/44x5
    30/66x4
    30/66x3

    Upright DB Row
    8.5s/19sx8
    20s/44sx6
    20s/44sx4
    These felt a little awkward and uncomfortable on my shoulders.

    Gripless Shrugs (Using calf raise/squat machine)
    105lbsx8
    210lbsx8
    255lbsx8
    300lbsx8
    365lbsx3
    Had to test weight on these as i haven't done them in years.

    Close-Grip Pause Bench
    Pushdowns 50lbsx5
    50/110x5
    Pushdowns 70lbsx5
    80/176x5
    120/264x2
    110/242x4

    Pushdowns
    100lbsx8
    100lbsx8

    Everything felt awesome but was disheartened by the military press.
    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. #450
    WBB Team Captain Coke's Avatar
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    Way to groove with those sets man.

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