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Thread: Progression of an ape

  1. #76
    Crikey, its a 30 foot ape! Kong's Avatar
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    Im gonna start boxing and grappling again. Nothin whoops your ass more that 3x5 minute rounds on a heavy bag and same on floor with some pad drills thrown in.
    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. #77
    T.J.W. SupRsmall's Avatar
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    What is your height Kong?
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  3. #78
    Crikey, its a 30 foot ape! Kong's Avatar
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    6 foot 1
    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. #79
    rebuilding the foundations Herandi's Avatar
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    Quote Originally Posted by Kong View Post
    Im gonna start boxing and grappling again. Nothin whoops your ass more that 3x5 minute rounds on a heavy bag and same on floor with some pad drills thrown in.
    you may have like 35 kg on me, but i'll still take u down big man! haha
    "Our greatest glory is not in never falling, but in rising every time we fall."

  5. #80
    Crikey, its a 30 foot ape! Kong's Avatar
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    Herandi - alright then son...

    Mondays workout - kg/lbs
    Numbers in bold indicate how many more/less than previous workout
    Numbers in italics indicate warmup sets

    Squats - 40/88x10 110/242x8 120/264x8 130/286x8
    Only went light on these for 8 reps as im trying to get into squatting 3 times a week. More for recovery that anything.
    DL - 60/132 150/330x5 160/352x5 170/374x4+1
    Seated BB Shoulder Press 40/88 60/132x5 65/143x5 70/154x3 OW!
    My shoulders slipped back at the top of the third rep and the bar fell backwards and out of my groove. If i wasnt in the rack with a spotter i reckon my shoulders and possibly my lats would have torn. Needless to say theyre hurting.
    Hyperextensions - BWx10 5/11x8 7.5/17x8+2
    Crunches - Raisedx10 Flatx8 1 Decline x8 2 Declinex3
    Calf Raises - 150x10 300x8 315x8 330x5

    Good workout minus the fact that i nearly killed my delts.

    On the plus side my weight has dropped to 238 so the cuts going great and i went to london yesterday which nearly led to me slaughtering many ignorant business folk on the tube!
    Last edited by Kong; 08-22-2007 at 12:47 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. #81
    rebuilding the foundations Herandi's Avatar
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    i hate london's tubes! so hot and smelly! what time do you normally wake up kong 5am lol? nice workout shame about the shoulder, strength still looking good though.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  7. #82
    Crikey, its a 30 foot ape! Kong's Avatar
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    Im usually up at 6am, at work for 7. Dont work in london, went to visit my cousin, he does security for Big Brother and close security for that Coleen thats seeing Wayne Rooney. Got a little irritating pain in my right delt now so i might miss heavy overheads on friday and do some light raises, see how i feel.
    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. #83
    Crikey, its a 30 foot ape! Kong's Avatar
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    23.08.07

    Weights in Kg/lbs

    Shoulder hurt a lot today from the bar falling back on shoulder presses monday.

    Squats -
    40/88x10
    110/242x5
    120/264x4 -1 (Need to stop squatting 3 times a week, strengths dropping)
    120/264x3

    Flat BB Bench -
    60/132x10
    105/231x5 +2
    105/231x4
    105/231x3

    BB Dead Row -
    40/88x10
    105/231x4 +1
    105/231x3
    105/231x3 (With straps)
    These really pulled and strained my shoulders.

    BB Shrugs (With straps)
    40/88x10
    100/220x7
    100/220x7
    100/220x5

    DB Seated Side Bends -
    10/22x10
    26/57x8
    26/57x8
    26/57x8

    DB Static Holds -
    30/66x45 seconds
    30/66x30 seconds
    30/66x30 seconds
    My grip sucks!
    Last edited by Kong; 08-23-2007 at 12:23 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

  9. #84
    Crikey, its a 30 foot ape! Kong's Avatar
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    Food so far today is 300g lean minced beef, 200g pasta, 2 tins of tuna wth 3 tsp low fat mayo, 40g sultana bran, 200ml semi-skimmed milk, 3 and a half scoops of whey, 5 tsp natty pb and 5 fish oil.

    Prot - 227
    Carbs - 182
    Fat - 66

    Probably finish off with around 40g prot, 40g carbs, 12g fat before bed
    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. #85
    WBB Team Captain Coke's Avatar
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    Solid stuff with those movements Kong.

  11. #86
    Crikey, its a 30 foot ape! Kong's Avatar
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    Energys starting to creep back up as im getting used to cutting
    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. #87
    rebuilding the foundations Herandi's Avatar
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    Quote Originally Posted by Kong View Post
    Im usually up at 6am, at work for 7. Dont work in london, went to visit my cousin, he does security for Big Brother and close security for that Coleen thats seeing Wayne Rooney. Got a little irritating pain in my right delt now so i might miss heavy overheads on friday and do some light raises, see how i feel.
    ah that's interesting...get me an autograph! haha

    diet looks on point kong, and numbers still looking high. Keep it up
    "Our greatest glory is not in never falling, but in rising every time we fall."

  13. #88
    Crikey, its a 30 foot ape! Kong's Avatar
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    25.08.07

    Diet pretty much same as it has been for past few weeks yesterday until me, my girlfriend and 2 of our pals ordered chinese! I feel fat this morning!

    Yesterdays workout (Weight in kgs/lbs)

    Deadlift -
    60/132x10
    170/374x4
    170/374x3
    170/374x2
    Seated BB Shoulder Press -
    40/88x10
    70/154x4 +1
    70/154x3
    70/154x3
    Stiff Leg Deadlift -
    20/44x10
    100/220x4
    100/220x3
    100/220x3
    Chinups -
    40/88x10 (Done on pulldown)
    BWx3 +1
    BWx1
    BWx1
    Dips -
    45/100x10 (Done on dip machine)
    BWx5 +1
    BWx5
    BWx5
    Olympic Bar Curls -
    20/44x10
    35/77x8 +2
    35/77x5
    35/77x4
    Ez-Bar Skullcrushers -
    15/33x10
    30/66x8
    30/66x7
    30/66x5

    Good workout, plenty of energy and im starting to get strong on the dips even though im a fatty on a diet. Started on clen (20mcg) supplemented with taurine today (3g daily split up over 6 meals at 500mg a 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

  14. #89
    rebuilding the foundations Herandi's Avatar
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    dips starting to look good now my man
    "Our greatest glory is not in never falling, but in rising every time we fall."

  15. #90
    Training
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    Nice lifting. Jealous of your dl strength!
    Starting over...

  16. #91
    WBB Team Captain Coke's Avatar
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    Session is looking solid man.

  17. #92
    Wannabebig Member
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    hey kong just saying hello im also in the UK in london to be specific well done on the weight loss so far dude.

  18. #93
    Crikey, its a 30 foot ape! Kong's Avatar
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    Update

    Havent posted in a week as i no longer have regular net access but i'll try and update as much as possible.

    03.09.07 - Workout D - Legs, Delts, Abs Power/Hypertrophy
    Weight in Kg/lbs

    Wide Stance BB Squats - Barx10
    60/132x8
    125/275x3
    125/275x3
    125/275x3
    Strength really suffered in these when i started running...so i stopped running and its going back up
    Close Stance BB Squats - 90/198x8
    90/198x7
    90/198x7
    Seated BB Shoulder Press - Barx10
    30/66x8
    80/176x2
    80/176x2
    80/176x2
    Prone DB Raises - 5/11x10
    10/22x8
    10/22x8
    10/22x8
    Side Machine Crunches 23/50x10
    41/90x8
    41/90x8
    41/90x8
    Leg Curls - 3 Platesx10
    7 Platesx8
    7 Platesx8
    7 Platesx8
    Seated Calf Raises - 25/55x10
    45/99x8
    45/99x8
    45/99x8

    Started PSMF today. Felt suprisingly ok. Just had a bit of brainfog and slightly cloudy vision but no cravings as yet and strength was really good. Thanks for the compliments guys.
    Last edited by Kong; 09-03-2007 at 01:09 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. #94
    rebuilding the foundations Herandi's Avatar
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    where've u disappeared off to then kong?

    ps. quit the running, squats are all the leg work you need
    Last edited by Herandi; 09-14-2007 at 05:44 PM.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  20. #95
    Crikey, its a 30 foot ape! Kong's Avatar
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    10.09.07 Workout C

    Weights in kg/lbs

    Deadlift - 60/132x10
    180/396x3
    180/396x2
    180/396x2
    Flat BB Bench - 60/132x10
    115/253x3
    115/253x3
    115/253x2
    120/264x1
    Hammer Strength Chest Supported Row - 25/55 per sidex10
    60/132psx8
    60/132psx8
    60/132psx8
    Incline Dumbell Bench - 10's/22'sx10
    30's/66'sx8
    30's/66'sx8
    30's/66'sx6
    One-Arm DB Preacher Curls - 7.5/17x10
    11/24x8
    11/24x8
    11/24x7
    Skullcrushers - 15/33x10
    30/66x8
    30/66x8
    30/66x8
    Seated DB Shrugs - 15/33x10
    40's/88'sx8
    40's/88'sx8
    40's/88'sx4

    Decent workout. Cant get past that 3/2/2 with 180kg on deads so gonna try doing them off a 4 inch block for a few weeks.
    Last edited by Kong; 09-18-2007 at 10:15 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

  21. #96
    rebuilding the foundations Herandi's Avatar
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    hell if my deadlift was even near 180x1 id be the happiest man alive! keep it up kong
    "Our greatest glory is not in never falling, but in rising every time we fall."

  22. #97
    WBB Team Captain Coke's Avatar
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    Wow man, have you got real stamina or what, lol.

  23. #98
    Crikey, its a 30 foot ape! Kong's Avatar
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    Fri 14.09.07

    Weight in kg/lbs

    Deadlift 60/132x10
    180/396x3
    x3 +1 FINALLY!
    x2
    Pulldowns 90/198x5
    x5
    x5
    Flat Pause Bench 60/132x10
    110/242x3
    x3
    x3
    Dips BW+10/22x5 Progressing on dips really well
    x5
    x5
    BB Curls 20/44x10
    45/99x3
    x2
    x1
    CG Bench 60/132x10
    90/198x5
    x3 Energy really crashed on this set
    x3 Ready for home...
    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. #99
    Crikey, its a 30 foot ape! Kong's Avatar
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    17.09.07

    Seated BB Shoulder Press 20/44x10
    30/66x8
    80/176x3
    x3
    x2 Gettin really strong on these
    Wide BB Squats 20/44x10
    60/132x8
    130/286x3 Goin deep on squats, feel good
    x2
    x2
    Box Squats...Tried one set but was getting really bad lower back pains from shoulder presses
    SLDL 20/44x10
    100/220x5
    x3
    x3
    Seated One-Arm Side Raises 5's/11'sx10
    11's/24'sx5
    x4
    x4
    Standing Calf Raises 55/120x10
    150/330x5
    x5
    x5
    Decline Crunches BWx10
    BW+5/11x3
    x2
    x2

    Workouts good for low carbs. Diets hit and miss. Been pretty broke so had to eat pretty much whats in the cupboards which is more or less junk. Gonna do a good shop next week and go back to psmf.
    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. #100
    rebuilding the foundations Herandi's Avatar
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    dang man nice shoulder pressing!
    "Our greatest glory is not in never falling, but in rising every time we fall."

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