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Thread: Progression of an ape

  1. #751
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 11.10.10 - Upper A

    All weights in kgs/lbs unless stated

    Main sets listed only

    ME Dips
    BW+17.5/38.5x3

    Pendlay Row
    75/165x6+2+2+2

    Close Grip Pulldowns
    115/253x6+2+2+2

    CG Bench
    87.5/192.5x6+2+2+2

    Low-Pulley Face Pull
    70lbsx6+2+2+2

    One-Arm Seated Lateral Raise
    10/22x6+2+2+2

    Concept 2 Rowing Machine

    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

  2. #752
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 13.10.10 - Lower A

    All weights in kgs/lbs unless stated

    Main sets listed only

    ME Front Squat
    75/165x3...my front squat sucks!

    BB Pause Curls
    45/99x6-2-2-2

    Good Mornings
    62.5/137.5x6-2-2-2

    Nautilus Machine Crunch
    66.5/146x6-2-2-2

    DB Side Bends
    22.5/49.5x6-2-2-2

    Calf Press
    115/253x6-2-2-2

    Stationary Bike HIIT
    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. #753
    WBB Team Captain Coke's Avatar
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    Like those efforts guy, keep moving on strong.

  4. #754
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate! An old injury reared its ugly head today...my left knee started clicking on my last set of squats and its been painful since. Had a blowout in that knee a few years ago while working. Need to get it checked out.
    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. #755
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 14.10.10 - Upper B

    All weights in kgs/lbs unless stated

    Main sets listed only

    ME Seated Overhead Press
    77.5/171x3...pleased with this

    Pullups
    BWx4-2-1-1

    One-Arm HS Machine Row
    62.5/137.5x6-2-2-2

    Smith Incline Bench
    Used this cause right shoulder was playing up after the overhead press
    95/209x6-2-2-2

    Pushdowns
    55/121x6-2-2-2

    BB Shrugs
    80/176x6-2-2-2

    Good session. Lookin forward to my deload in 2 weeks!
    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. #756
    Crikey, its a 30 foot ape! Kong's Avatar
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    Week beginning Monday 25.10.10

    All weights in kgs/lbs unless stated

    Main sets listed only

    Upper A

    ME Floor Press
    122.5/270x3

    Pendlay Row
    75/165x6-2-2-2

    Close-Grip Pulldowns
    120/264x6-2-2 - 105/231x2

    CG Bench
    90/198x6-2-2-2

    Face Pull
    80lbsx6-2-2-2

    One-Arm Side Raises
    10/22x6-2-2-2

    Lower A

    ME Dead Squat (Off bars just above parallell)
    140/308x3

    Nautilus Machine Crunch
    71/156x6-2-2-2

    Calf Press
    117.5/259x6-2-2-2

    One-Arm DB Curls
    17.5/38.5x6-2

    Upper B

    ME Clean & Push Press
    85/187x3

    Pullups
    BWx4-1-1-1

    One-Arm HS Row
    70/154x6-2-2-2

    Incline BB Bench
    100/220x5

    Pushdowns
    60/132x6-2-2-2

    BB Shrugs
    85/187x6-2-2-2

    Lower B

    Rack Pull (From knee)
    200/440x3

    Machine Hack Squat
    80/176x6-2-2-2

    Standing Calves
    215lbsx5

    Hanging Leg Raises
    x4

    Wood Cutters
    30/66x6-2-2-2 per side

    Stationary Bike HIIT
    6x30/30 lvl.1

    Good week...next week deload...at last! I ache everywhere.
    Last edited by Kong; 10-31-2010 at 02:36 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

  7. #757
    WBB Team Captain Coke's Avatar
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    Big sessions all week long man, glad to see it.

  8. #758
    Crikey, its a 30 foot ape! Kong's Avatar
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    Just thought i'd let everyone know i'm still training. Had about 6 weeks off over christmas and became weak as hell! Now i'm getting back into it with HCT-12 and will start posting when i get regular internet access.
    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. #759
    Crikey, its a 30 foot ape! Kong's Avatar
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    Update

    Heres my HCT workouts since i started training again last week, started off really light to make sure i progress steadily.

    All weights in kg's/lb's

    Monday 17.01.11 - Upper A

    One-Arm DB Row
    23.5/52x6-2-2-2

    Flat BB Bench
    80/176x6-2-2-2

    Pulldowns
    100lbsx6-2-2-2

    CG Bench
    60/132x6-2-2-2

    Upright BB Row
    32/70x6-2-2-2

    BB Shrugs
    60/132x6-2-2-2

    Rowing Machine HIIT


    Wednesday 19.01.11 - Lower A

    Squats
    80/176x6-2-2-2

    Ez-Bar Curls
    25/55x6-2-2-2

    Good Mornings
    50/110x6-2-2-2

    Calf Press
    60/132x6-2-2-2

    Cable Crunches
    40/88x6-2-2-2

    Stationary Bike HIIT


    Friday 21.01.11 - Upper B

    Military Press
    55/121x6-2-2-2

    Cable Row
    140lbsx6-2-2-2

    HS Chest Press
    50/110x6-2-2-2

    One-Arm HS High Row
    40/88x6-2-2-2

    One-Arm Overhead DB Extension
    8.5/18.5x6-2-2-2

    Face Pull
    15/33x6-2-2-2

    Rowing Machine HIIT


    Monday 24.01.11 - Lower B

    Deadlift
    100/220x6-2-2-2...went extra light on these to keep my form perfect

    One-Arm DB Preacher Curl
    7.5/16.5x6-2-2-2

    Leg Press
    170/374x6-2-2-2

    Seated Calves
    30/66x6-2-2-2

    Wood Cutters
    10/22x6-2-2-2

    Stationary Bike HIIT

    Tuesday 26.01.11 - Upper A

    One-Arm DB Row
    26/57x6-2-2-2

    Flat BB Bench
    85/187x6-2-2-2

    Pulldowns
    120lbsx6-2-2-2

    CG Bench
    65/143x6-2-2-2

    Upright BB Row
    35/77x6-2-2-2

    BB Shrugs
    65/143x6

    Rowing Machine HIIT

    Everythings good so far and just started up again so my strength should skyrocket back up.
    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. #760
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 28.01.11 - Lower A

    All weights in kgs/lbs

    BB Squats
    85/187x6-2-2-2

    Ez-Bar Curls
    30/66x6-2-2-2

    Good Mornings
    55/121x6-2-2-2...went down till my torso was parallel to the floor today, had to bend my knees more but the tensions stayed on my hamtrings and they kicked my ass in a good way.

    Cable Crunches
    50/110x6-2-2-2

    Calf Press
    65/143x6-2-2-2

    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

  11. #761
    WBB Team Captain Coke's Avatar
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    Looks very nice bro, glad to see the updates.

  12. #762
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 31.01.11 - Upper B

    All weights in kgs/lbs

    Military Press
    55/121x6-2-2-2

    One-Arm HS High Row
    45/99x6-2-2-2

    HS Chest Press
    60/132x6-2-2-2

    Cable Row
    150lbsx6-2-2-2

    One-Arm Overhead DB Extension
    10/22x6-2-2-2

    Face Pull
    20/44x6-2-2-2
    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. #763
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 02.02.11 - Lower B

    All weights in kgs/lbs

    One-Arm DB Preacher Curl
    10/22x6-2-2-2

    Deadlift
    110/242x6-2-2-2...my DL strength for reps is really poor. I can lift MUCH more for a triple, probably due to poor conditioning.

    Wood Cutters
    15/33x6-2-2-2

    Seated Calf Raises
    37.5/82.5x6-2-2-2

    Close-Stance Leg Press
    170/374x6-2-2-2

    Stationary Bike HIIT
    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. #764
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 02.02.11 - Diet

    Breakfast/Pre-Workout - 2 Scoops PHD Synergy, 2 slices pb on wholemeal toast

    Post Workout - 2 Scoops PHD Synergy, double cheeseburger from Burger King (Score!)

    Minced Beef, mashed sweet potato, broccolli, carrots, gravy, glass of milk

    Lime infused sticky rice, roast ham, 1 tsp natty pb

    2 Scoops whey, 3 tsp natty pb (Before bed)
    Last edited by Kong; 02-02-2011 at 04:53 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. #765
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 04.02.11 - Diet

    1.5 Scoops whey, 1 tin beef ravioli, 2 sclices brown toast with flora spread

    2 Scoops PHD Synergy Iso 7, bowl of bran flakes with milk

    Chicken and leek pie, boiled potatos, peas, gravy, glass of milk

    Lamb kebab in pitta bread with salad (Wonderful junk food!)

    1.5 Scoops whey blended with 1 tsp natty pb
    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. #766
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 4.02.11 - Upper A

    Went heavy today as this is the last time i'll be doing this workout before i deload.

    All weights in kgs/lbs

    Flat BB Bench
    90/198x6-2-2-2
    100/220x1
    110/242x1
    115/253x1
    117.5/258.5x1...could have probably gone to 120kg but wanted to save some strength for close-grip later

    One-Arm DB Row
    32/70x6-2-2-2

    Upright BB Row
    40/88x6-2-2-2

    Pulldowns
    140lbsx6-2-2-2

    BB Shrugs
    70/154x6-2-2-2

    CG Bench
    72.5/159.5x6-2-2-2...could have probably gone heavier but wanted to keep my form tight.

    Pleased with these numbers, strengths steadily getting back up there.


    DIET

    4 Slices brown toast with Flora spread, 1.5 scoops whey mixed with 300ml milk

    2 Scoops PHD Synergy-Iso-7 blended with 75g oats and natty pb

    2 Scoops PHD Synergy-Iso-7 and a carb drink (Post Workout)

    Chicken stew with cobblers

    I'll have 2 scoops of whey and natty pb before bed.
    Last edited by Kong; 02-04-2011 at 11:53 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

  17. #767
    WBB Team Captain Coke's Avatar
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    Doing fine bro, definitely raising back up.

  18. #768
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Coke, atleast your posting in here! 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. #769
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 08.02.11 - Lower A

    All weights in kgs/lbs

    BB Squats
    92.5/203.5x6-2-2-2
    100/220x1
    110/242x1
    115/253x1
    120/264x1
    125/275x1

    Ez-Curls
    35/77x6-2-2-2

    Good Mornings
    60/132x6-2-2-2

    Calf Press
    72.5/159.5x6-2-2-2

    Cable Crunches
    65/143x6-2-2-2

    Stationary Bike HIIT

    Good session. Had a pain in both knees on the 3'rd rep of my set of squats, gonna get some wraps.
    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. #770
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 09.02.11 - Upper B

    All weights in kgs/lbs

    Military Press
    60/132x6-2-2-2
    65/143x1
    70/154x1
    75/165x1
    77.5/170.5x1...happy with this

    One-Arm HS High Row
    51.25/113x6-2-2-2

    HS Chest Press
    70/154x6-2-2-2

    Cable Row
    170lbsx6-2-2-2

    One-Arm DB Overhead Extensions
    12.5/27.5x6-2-2-2

    High Pulley Face Pull
    25/55x6-2-2-2
    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. #771
    WBB Team Captain Coke's Avatar
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    Fine back-to-back workouts Kong.

  22. #772
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks as always coke. Thinking about starting the Juggernaut method with HCT as assistance after my deload. What does everyone think?
    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. #773
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 18.02.11 - Lower B

    All weights in kgs/lbs

    Deadlift
    120/264x6-2-2-2...had to add straps on second cluster
    140/308x1
    160/352x1
    170/374x1
    180/396x1...dedlifts half respectable again, had to use straps on last few sets, grip sucks

    One-Arm DB Preacher Curl
    12.5/27.5x6-2-2-2

    Leg Press
    190/418x6-2-2-2

    Seated Calves
    40/88x6-2-2-2

    Cable Wood Cutters
    17.5/38.5x6-2-2-2

    Had to skip cardio cause i had a lift home and all equipment was in use. Saw an old friend though who offered for me to some strongman event training in the next few weeks which will be great.
    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. #774
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 21.02.11 - Upper A (Deload)

    All weights in kgs/lbs

    Flat Bench
    32.5/71.5 2x15

    CG Bench
    25/55 2x15

    One-Arm DB Row
    11/24 2x15

    Pulldowns
    30/66 2x15

    Upright BB Row
    11.5/25 2x15

    BB Shrugs
    20/44 2x15

    First workout of my deload week. The low weights are very humbling but my body needs it i reckon. Found someone to start strongman event training with every 2 weeks starting in the next fortnight, just waiting to hear back from the guys who i'm doin it with.
    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. #775
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
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    Jacob's ladder
    Posts
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    Good luck getting the strongman training going, efforts for both days were nice.

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