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Thread: Progression of an ape

  1. #976
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Had about 2 months away from the gym due to personal/health reasons... Only way is forward from here on!
    No bullshit, no place to go but up. Better days are ahead.

    You are not alone man, many of us have been there and back. If you can just focus on the one specific day per week the rest will follow and come in line.

  2. #977
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks for dropping in Coke. I've recently stopped drinking and started eating properly again so all i've gotta do now is stay consistent in the gym and get strong!
    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. #978
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 16.04.2012 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Military Press
    40/88x4
    45/99x4
    50/110x4
    55/121x4
    60/132x4

    Close-Grip Pulldowns
    100lbsx8
    100lbsx8

    Cable Overhead Press
    14/31x8
    14/31x8

    Band Assisted Pullups
    1 Minix2
    1 Minix2

    Lateral Raises
    2.5s/5.5sx12
    1.25s/3sx15

    DB Shrugs
    12.5s/27.5sx12
    12.5s/27.5sx12

    BB Curls
    25/55x8
    25/55x8

    One-Arm Preacher Curl
    3.5/8x9
    3.5/8x9

    Good session. Kept it light again as i'm still just getting back into the swing of things.
    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. #979
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 17.04.2012 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    62.5/137.5x4
    67.5/148.5x4
    75/165x4
    85/187x4

    Leg Press
    100/220x8
    100/220x8

    superset with

    SLDL
    40/88x8
    40/88x8

    Leg Extentions
    x12
    x12

    superset with

    One-Leg Curls
    x12
    x12

    Calf Press
    50/110x8
    50/110x8

    Seated Calf Raises
    20/44x12
    20/44x12

    Leg Raises
    x8
    x8

    Machine Crunches
    20/44x12
    20/44x12

    Oh how i've missed training my legs!
    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. #980
    WBB Team Captain Coke's Avatar
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    Putting in work dude, very nice.

  6. #981
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks. Bit disheartening how much strength i've lost but I gain it quite easily too so shouldn't take long to get back to where i was. Did some high rep recovery work with my mini-bands this morning.
    Last edited by Kong; 04-18-2012 at 02:38 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

  7. #982
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 19.04.2012 - Back Thickness, Chest, Triceps

    All weights in kgs/lbs

    Worksets listed only

    Bent Over BB Row
    50/110x8 +10kg
    50/110x8

    One-Arm HS Chest Supported Machine Row
    30/66x12 per side +5kg
    30/66x12 per side

    Flat BB Bench
    50/110x4
    60/132x4
    70/154x4
    80/176x4
    90/198x4 +5kg

    superset with

    Face Pull
    15/33x12 +5kg
    15/33x12

    Incline DB Bench
    15s/33sx8 +2.5kg
    15s/33sx8

    Machine Flyes
    21/46x12 +7kg
    21/46x12

    Pushdowns
    30/66x12 +10kg
    30/66x12

    CG Bench
    40/88x8 +10kg
    40/88x8

    superset with

    Assisted Pullup Machine
    -80kgx10
    -70kgx8

    Good session. Pre-exhausting my triceps with the pushdowns made sure that they were fried after the close-grips!
    Last edited by Kong; 04-19-2012 at 09:46 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

  8. #983
    WBB Team Captain Coke's Avatar
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    Muscle memory is a good friend to all lifters and athletes in general, no big deal man.

  9. #984
    Crikey, its a 30 foot ape! Kong's Avatar
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    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    65/143x4
    72.5/160x4
    80/176x4
    87.5/193x4
    95/209x4 +10kg

    Deadlift
    60/132x4
    80/176x4
    100/220x4

    Leg Press
    120/264x8 +20kg
    120/264x8

    Leg Extentions
    20lbsx12
    20lbsx12
    Did these super slow and concentrated on feeling the muscle working.

    superset with

    One-Leg Machine Curl
    3.75/8x12 per leg
    3.75/8x12 per leg
    Again, really slow reps.

    Seated Calf Raises
    25/55x12 +5kg
    25/55x12

    Calf Press
    60/132x8 +10kg
    60/132x8

    Machine Crunches
    30/66x12 +10kg
    30/66x12

    Leg Raises
    x8
    x8

    Finished off on the Elliptical Trainer.
    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. #985
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 29.04.12 - Back Width, Delts, Bis

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullups
    -60/-132x8
    -55/-121x8

    Military Press
    Worked up to 62.5/137.5x4 +2.5kg

    Close-Grip Pulldowns
    100lbsx12 +4 reps
    100lbsx12

    Cable Overhead Press
    18/40x8 +4kg
    18/40x8

    Lateral Raises
    5s/11sx9
    5s/11sx9

    DB Shrugs
    15s/33sx12 +2.5kg
    15s/33sx12

    BB Curls
    30/66x6
    30/66x6

    One-Arm Preacher Curl
    3.5/8x12 +3 reps
    3.5/8x12
    Last edited by Kong; 04-29-2012 at 07:24 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. #986
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 30.04.12 - Chest, Back Thickness, Tris

    All weights in kgs/lbs

    Worksets listed only

    Flat BB Bench
    Worked up to 95/209x3 (Previous 90/198x4)

    Incline DB Bench
    20s/44sx8 +5kg
    26s/57sx8 +11kg

    Cable Crossovers
    20/44x12
    20/44x12

    Bent Over BB Row
    60/132x5
    60/132x5

    One-Arm HS Chest Supported Machine Row
    25/55x15
    30/66x12
    32.5/71.5x12 +2.5kg

    Face Pull
    20/44x12 +5kg
    20/44x12

    superset with

    Pushdowns
    35/77x12 +5kg
    35/77x12

    CG Bench
    60/132x8 +20kg
    60/132x8

    Felt really dizzy and sick halfway through this workout. Went and laid down for five minutes on the grappling mats till it had mostly subsided then got back into it.
    Last edited by Kong; 05-01-2012 at 02:48 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

  12. #987
    Senior Member GazzyG's Avatar
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    Hey Kong. Glad to see you back at it, bud.

    Strength will come back quick, have no doubt. Just been through the same thing myself, lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #988
    WBB Team Captain Coke's Avatar
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    Moving on strong, doing great.

  14. #989
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 01.05.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    Worked up to 100/220x3 (Previous 95/209x4)

    Deadlift
    Worked up to 120/264x3 (Previous 100/220x4)

    Leg Press
    150/330x8 +30kg
    150/330x8
    225/495x5

    One-Leg Machine Curls
    5/11x12 +1.25kg
    5/11x12

    Leg Extentions
    50lbsx12 +30lbs
    50lbsx10

    Calf Press
    70/154x8 +10kg
    70/154x8

    Seated Calf Raise
    30/66x12 +5kg
    30/66x12

    Machine Crunch
    35/77x12 +5kg
    35/77x12

    Leg Raises
    x8
    x8

    These long lower body sessions kick my ass...good stuff!
    Last edited by Kong; 05-01-2012 at 02:47 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. #990
    Crikey, its a 30 foot ape! Kong's Avatar
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    Gazzy G - Yeah mate i remember reading you'd been through some tough times. Seems like getting back at the gym helps get back on track though!

    Coke - Thanks mate, hopefully good things to come!
    Last edited by Kong; 05-02-2012 at 02:35 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

  16. #991
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 02.05.12 - Back Width, Delts, Bis

    All weights in kgs/lbs

    Worksets listed only

    Hang Clean & Press
    20/44x10
    30/66x5
    45/99x3
    50/110x3...press only
    55/121x3...press only
    60/132x3...press only
    67.5/148.5x3...press only (Previous best 62.5/137.5x4)

    Assisted Pullups
    -50/-100x8 +5kg
    -50/-110x8

    Close-Grip Pulldown
    110lbsx12 +10lbs
    110lbsx12

    Cable Overhead Press
    23/50.5x8 +5kg
    23/50.5x8

    DB Shrugs
    17.5s/38.5sx12 +2.5kg
    20s/44sx9

    DB Side Raises
    5s/11sx10 +1 rep
    5s/11sx9

    BB Curls
    30/66x7 +1 rep
    30/66x5

    One-Arm DB Preacher Curls
    5/11x10
    5/11x10

    Good session. Trained three days in a row so think i'm gonna have a lazy day tomorrow!
    Last edited by Kong; 05-02-2012 at 06:37 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. #992
    Senior Member GazzyG's Avatar
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    Enjoy the day off training, bud, earned it lol
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #993
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 04.05.12 - Chest, Back Width, Triceps

    All weights in kgs/lbs

    Worksets listed only

    BB Dead Row
    60/132x5
    62.5/137.5x5
    65/143x5 +5kg

    Flat BB Bench
    Worked up to 100/220x3 +5kg

    One-Arm HS Chest Supported Machine Row
    35/77x12 +2.5kg
    40/88x12 +7.5kg

    Machine Flyes (Dropset)
    35/77x15 - 28/61.5x12 - 21/46x10

    Incline DB Bench
    22.5s/49.5sx8
    32s/70sx5

    CG Bench
    65/143x5
    70/154x5

    Face Pull
    12.5/27.5x12
    15/33x12

    Pushdowns
    25/55x12
    46/101x4

    Finished with a few minutes on the Concept II Rower.
    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. #994
    WBB Team Captain Coke's Avatar
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    Fine lifting going on man.

  20. #995
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 12.06.12 - Back Thickness, Chest, Tris

    All weights in kgs/lbs

    Worksets listed only

    BB Dead Row
    40/88x4
    45/99x4
    50/110x4
    55/121x4
    60/132x4

    Flat BB Bench
    60/132x4
    70/154x4
    75/165x4
    80/176x4

    superset with

    Hammer Strength Underhand Machine Row
    60/132x8
    60/132x8

    Nautilus Machine Chest Press
    43/95x8
    43/95x8

    Incline DB Flyes
    5s/11sx12
    5s/11sx12

    CG Bench
    35/77x8
    40/88x8

    superset with

    Face Pull
    5/11x12
    5/11x12

    Unilateral Rope Pushdown
    5/11x12
    5/11x12

    Back after a break. Loved every second of being back in the gym today!
    Last edited by Kong; 06-18-2012 at 03:04 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. #996
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 13.06.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    50/110x4
    60/132x4
    70/154x4
    80/176x4
    90/198x4

    Deadlift
    140/308x4

    Machine Sled Squat
    100/220x8
    100/220x8

    superset with

    Seated Leg Curl Machine
    22.5/50x12
    22.5/50x12

    Leg Extentions
    20lbsx12
    20lbsx12

    Calf Press
    60/132x8
    60/132x8

    Seated Calf Raise
    25/55x12
    25/55x12

    Leg Raises
    x8
    x8

    Machine Crunch
    30/66x12
    30/66x12

    Good stuff.
    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. #997
    Senior Member GazzyG's Avatar
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    Melton Mowbray, England, UK
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    3,272
    Keep at it, bud, numbers all steadily climbing again
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #998
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    Will do Gaz, cheers for dropping 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

  24. #999
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 15.05.12 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullups
    -50/110x4
    -45/99x4
    -40/88x4

    superset with

    Military Press
    40/88x4...Hang Clean before each rep
    45/99x4
    50/110x4
    55/121x4

    Close-Grip Pulldown
    100lbsx8
    120lbsx8

    Unilateral Hammer Strength Machine OH Press
    20/44x8
    20/44x8

    superset with

    DB Shrugs
    7.5s/16.5sx12
    7.5s/16.5sx12

    Seated Lateral Raise
    2.5s/5.5sx12
    2.5s/5.5sx12

    superset with

    BB Curls
    20/44x8
    20/44x8

    Hammer Preacher Curls
    2.5s/5.5sx12
    2.5s/5.5sx12

    Nice session. Kept everything fairly light cause i'ts my first week back and always helps me progress more in the weeks to come.
    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. #1000
    WBB Team Captain Coke's Avatar
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    Nice seeing the efforts bro.

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