Page 23 of 76 FirstFirst ... 1321222324253373 ... LastLast
Results 551 to 575 of 1878

Thread: Progression of an ape

  1. #551
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    EatMyWay2TheTop - Yeah mate legs were sore an hour after finishing and are even worse today.

    CoCoa - Thanks as always 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

  2. #552
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Monday 20.07.09 - Back, Delts

    All weights in kgs/lbs unless stated

    Deadlifts (5/3/1 - Wave 3)
    Based on a max of 162
    120/264x5
    137.8/303x3
    152.8/336x4

    Wide-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Chinupsx2
    10 seconds rest
    Close-Grip Chinupsx1
    3 minutes rest
    Wide-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Chinupsx2
    10 seconds rest
    Close-Grip Chinupsx1
    My pullup strength isn't really improvong lately so trying this routine i found and it really kicked my ass.

    BB Row
    60/132x5
    70/154x4
    Switching to dumbell rows next time as my strength is really up and down on these.

    Military Press (5/3/1 - Wave 3)
    Based on max of 67.5
    50/110x5
    57.8/127x3
    65/143x4

    Seated Side DB Raises
    6s/13sx8
    8.5s/19sx6

    BB Shrugs
    60/132x8
    80/176x6
    85/187x4
    I really am weak on these. Experimented today though and found out that a wider grip helps me keep my elbows locked out straight and stops my form going ****ty.


    Good session. Was soaked after!
    Last edited by Kong; 07-20-2009 at 01:45 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

  3. #553
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    What you did with those pullups are super, whole workout is great dude.

  4. #554
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    CoCoa - Thanks man. Finally starting to feel pleased with my workouts, really have been stuffing myself lately.
    Last edited by Kong; 07-21-2009 at 08:51 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

  5. #555
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    Oh and here's a sample of my daily diet using yesterday as an example -
    Meal 1 - 1 Tin tuna with noodles and a handful of cashew nuts
    Pre-Workout - Critcal Mass weight gain shake
    Post-Workout - Critical Mass weight gain shake
    Meal 2 - Grilled bacon and fried egg (fried in low calorie spray) sandwich on 3 slices of brown bed
    Meal 3 - Met-Rx Big 100 Weight Gain bar

    I'm getting just over 3000 calories a day. Dont wanna go too crazy cause i've got a high bodyfat and dont want it to get to out of hand.
    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. #556
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Tuesday - 21.07.09

    No training today

    Meal 1 - 1 Tin tuna with 1 pack noodles and 1 handful of cashews (45 g protein, 65g carbs, 25g fat)
    Meal 2 - 1 Piece of fish in batter with 2 slices brown bread and 1 scoop Critical Mass (35g protein, 70g carbs, 25g fat)
    Meal 3 - Half a Chicken Tikka Lasagne and some potato criss-cross things with some ice cream after...mmmm 'clean' (Approx. 30g protein, 100g carbs, 30g fat)
    Meal 4 - 2 scoops Critical Mass, 400ml milk, ice-cream (50g protein, 100g carbs, 15g fat)

    I definitely got my calories in today, think i'll clean my diet up tomorrow haha.
    Last edited by Kong; 07-22-2009 at 05:22 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

  7. #557
    Senior Member EatMyWay2TheTop's Avatar
    Join Date
    Oct 2008
    Posts
    477
    Stop eating that much man or Im never gonna outweight you lol
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  8. #558
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    Haha. I've gone from pretty much eating a burger a day to that it feels awesome. I've discovered that packs of instant noodles mixed with a tin of tuna and a few chopped cashews is an awesome cheap meal.
    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. #559
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Wednesday 22.07.09 - Legs

    All weights in kgs/lbs unless stated

    BB Squats (Wendler's 5/3/1 - Wave 3)
    Based on a max of 121.5kg
    90/198x5
    102.8/226x3
    115/253x3
    Wanted to get more but went lower than usual on these.

    Machine Hack Squats
    40/88x5
    90/198x5
    95/209x3

    Leg Press
    155/341x8
    205/451x8

    Deficit SLDL (On 6" block)
    60/132x5
    80/176x5
    100/220x4

    One-Leg Kneeling Machine Curl
    5/11x8
    10/22x8
    20/44x8
    25/55x7

    Cable Crunches
    25/55x8
    40/88x8
    50/110x8
    60/132x8

    Calf Press
    50/110x5
    100/220x5
    110/242x5

    Seated Calf Raises
    40/88x8
    50/110x5

    Good session. Legs destroyed yet again.
    Last edited by Kong; 07-23-2009 at 09:35 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

  10. #560
    Senior Member EatMyWay2TheTop's Avatar
    Join Date
    Oct 2008
    Posts
    477
    That's a lot of quality work
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  11. #561
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Thursday 24.07.09 - Chest, Arms

    All weights in kgs/lbs unless stated

    Flat BB Bench (Wendlers 5/3/1 - Wave 3)
    85/187x5
    95/209x3
    105/231x5

    Flat DB Bench
    20s/44sx5
    30s/66sx5
    40s/88sx3

    Incline Smith Bench
    60/132x8
    70/154x8
    80/176x8

    BB Curls
    30/66x5
    35/77x5
    37.8/83x4

    Hammer Strength Machine Preacher Curls
    10/22x8
    15/33x6

    CG Bench
    60/132x5
    80/176x5
    85/187x5

    Ez-Bar Skullcrushers
    20/44x8
    30/66x8
    35/77x4

    Low-Pulley Face Pull
    50lbsx8
    60lbsx8
    70lbsx5
    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. #562
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Impressive day on the bench Kong, liking them sets for the arms as well.

  13. #563
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Monday 27.07.09 - Back, Delts

    All weights in kgs/lbs unless stated

    Deadlift (Wendlers 5/3/1 - Wave 1)
    Based on max of 166kg
    107.8/237x5
    125/275x5
    141.4/311x6

    Pullup Complex
    Wide-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Chinupsx1
    10 seconds rest
    Close-Grip Chinupsx1
    3 minutes rest
    Wide-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Chinupsx1
    10 seconds rest
    Close-Grip Chinupsx1

    One-Arm DB Row
    20/44x8
    30/66x8
    36/79x5

    Prone DB Raises
    5s/11sx8
    10s/22sx8
    These felt awful. Switching back to face pulls next time.

    Military Press (Wendlers 5/3/1 - Wave 1)
    45/99x5
    50/110x5
    60/132x7

    Ez-Bar Upright Row
    20/44x8
    30/66x8
    35/77x7

    BB Shrugs
    60/132x8
    80/176x8
    90/198x6

    Good session overall.
    Last edited by Kong; 07-30-2009 at 01:38 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

  14. #564
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Thursday 30.07.09 - Legs

    All weights in kgs/lbs unless stated

    BB Squats (Wendler's 5/3/1 - Wave 1)
    Based on max of 125.5kg
    80/176x5
    95/209x5
    105/231x6

    Front Squats
    50/110x5
    60/132x5
    65/143x3

    Leg Extensions
    50lbsx8
    80lbsx8
    90lbsx6

    Elevated SLDL (Stood on 6" block)
    60/132x5
    80/176x5
    105/231x5

    Laying Leg Curls
    55lbsx8
    65lbsx8

    Calf Press
    110/242x5
    115/253x5
    120/264x5

    Hack Squat Machine Calf Raises
    40/88x8
    50/110x8
    55/121x8

    Ab Pulldowns
    65/143x8
    70/154x8
    75/165x6

    Good leg session. Feel crippled now!
    Last edited by Kong; 07-30-2009 at 01:46 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

  15. #565
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Wow man, that's an awesome leg session...super pullup complex too, don't know how i missed it.

  16. #566
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    CoCoa - 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

  17. #567
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Friday 31.07.09 - Chest, Biceps, Triceps

    All weights in kgs/lbs unless stated

    Flat BB Bench Press (Wendler's 5/3/1 - Wave 1)
    75/165x5
    85/187x5
    97.8/215x9

    Nautilus Machine Decline Press
    105/242x5
    111/244x1

    Incline BB Bench
    80/176x8
    85/187x4

    BB Curls
    35/77x5
    37.8/83x5
    40/88x5

    One-Arm DB Preacher Curls
    10/22x8
    12.5/27.5x5

    Close-Grip BB Bench
    60/132x5
    80/176x5
    90/198x4

    Cable Pushdowns
    60lbsx8
    70lbsx8
    80lbsx6

    Really good session. Arms were fried.
    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. #568
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Way to stay on track with the chest & arm workout bro.

  19. #569
    Wannabebig Member letsdoit's Avatar
    Join Date
    Jun 2009
    Location
    Northern California
    Posts
    30
    Nice numbers dude. Speaking as a 160 lb BJJ beginner, I sure as hell wouldn't want to face you on the mat!

  20. #570
    Senior Member EatMyWay2TheTop's Avatar
    Join Date
    Oct 2008
    Posts
    477
    Looks like numbers are shooting up again
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  21. #571
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058
    Thanks guys.
    letsdoit - Haha thanks man. Haven't done BJJ in a while need to get back into it. Mainly just do kickboxing and boxing in my spare time.
    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. #572
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Tuesday 04.08.09 - Back, Delts

    All weights in kgs/lbs unless stated

    Deadlift (Wendlers 5/3/1 - Wave 2)
    Based on max of 166kg
    115/253x3
    135/297x3
    150/330x5
    Meh...not bad...feel awful

    Pullup Complex
    Wide-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Pullupsx2
    10 seconds rest
    Medium-Grip Chinupsx2
    10 seconds rest
    Close-Grip Chinupsx1
    3 minutes rest
    Wide-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Pullupsx1
    10 seconds rest
    Medium-Grip Chinupsx1
    10 seconds rest
    Close-Grip Chinupsx1

    Felt much weaker this week on the second round.

    One-Arm DB Row
    20/44x8
    30/66x8
    32/70x5
    Not happy. Weaker than last week and felt really dizzy by this point...time for an appointment with my GP i think!

    Military Press (Wendlers 5/3/1 - Wave 2)
    50/110x3
    55/121x3
    65/143x5

    Ez-Bar Upright Row
    25/55x8
    30/66x8
    35/77x5
    Again...weaker than last week.

    Skipped face pulls and shrugs this week. Feeling really ill and i know why, i'll enlighten you all on matters tomorrow.
    Last edited by Kong; 08-04-2009 at 02:29 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

  23. #573
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Interested in hearing what may be going on...hope you are doing better bro.

  24. #574
    Senior Member EatMyWay2TheTop's Avatar
    Join Date
    Oct 2008
    Posts
    477
    I hope you're okay mate
    "Greater love hath no man than this, that a man lay down his life for his friends"

    John 15:13 KJB

    "Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks"

    Philips Brooks

  25. #575
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,058

    Thursday 06.08.09 - Legs

    All weights in kgs/lbs unless stated

    BB Squats (Wendlers 5/3/1 - Wave 2)
    Based on max of 125.5
    90/198x3
    100/220x3
    112.5/247.5x4
    Pretty dissapointed with this. Felt really worn out and off balance.

    Front Squats
    62.5/137.5x5
    62.5/137.5x5

    Leg Extensions
    90lbsx7
    90lbsx5

    Elevated SLDL (Standing on 6" block)
    110/154x3
    110/154x3

    Laying Leg Curls
    60lbsx8
    60lbsx5

    Calf Press
    120/264x5
    120/264x5

    Hack Squat Machine Calf Raises
    143x8
    143x8

    Nautilus Machine Crunches
    52.3/115x8
    52.3/115x8

    Felt crappy throughout.
    Last edited by Kong; 08-06-2009 at 09:21 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

Similar Threads

  1. Progression????
    By WBBIRL in forum General Chat
    Replies: 18
    Last Post: 02-28-2006, 03:58 PM
  2. wt/rep progression
    By WeaponX in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 10-18-2004, 07:53 AM
  3. Discussion about Weight Progression...
    By Swedish dude in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 02-04-2004, 11:30 AM
  4. double or single progression?
    By slydeflex in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 12-28-2003, 10:39 PM
  5. Addicted to progression !
    By Andy P in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 11-08-2003, 02:04 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •