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Thread: Progression of an ape

  1. #1001
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 18.06.12 - Back, Chest, Triceps

    All weights in kgs/lbs

    Worksets listed only

    BB Dead Row
    50/110x4
    55/121x4
    60/132x4
    65/143x4

    Flat BB Bench
    65/143x4
    80/176x4
    90/198x4
    100/220x2

    superset with

    Hammer Strength Underhand Machine Row
    80/176x8
    80/176x8
    40/88x20

    Nautilus Machine Chest Press
    50/110x8
    50/110x8

    superset with

    Face Pull
    10/22x12
    10/22x12

    Unilateral Rope Pushdown
    5/11x12
    5/11x12

    CG Bench
    50/110x8

    Incline DB Flyes
    6s/13sx12
    6s/13sx12

    BB Power Shrugs
    60/132x5
    80/176x5
    100/220x5

    Finished on the Concept 2 Rower.
    Last edited by Kong; 06-18-2012 at 03:59 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

  2. #1002
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 19.06.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    60/132x4
    70/154x4
    80/176x4
    90/198x4
    100/220x4

    superset with

    Machine Crunch
    40/88x12
    40/88x12

    Deadlift
    150/330x4

    superset with

    Leg Raises
    x8
    x8

    Machine Sled Squat
    109/240x8
    109/240x8

    superset with

    Seated Leg Curl Machine
    27.5/60.5x12
    27.5/60.5x12

    Seated Calf Raises
    30/66x12
    30/66x12

    Calf Press
    70/154x8
    70/154x8

    Leg Extentions (DC Style)
    40lbsx12 - 4 - 3

    Finished on Elliptical Trainer and did some upper body recovery work with bands. Good session. Went for some food with friends after, had a burger with jalapenos, sour cream, cheese and a cajun chicken breast aswell as a regular beef burger on...BOOM!
    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. #1003
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
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    Monday 21.06.12 - Delts, Back Width, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Hang Clean & Press
    40/88x4
    50/110x4
    60/132x4...Press only

    Assisted Pullups
    -50/110x4
    -40/88x4
    -35/77x4

    superset with

    Seated DB Laterals
    3.5s/7.5sx12
    3.5s/7.5sx12

    Close-Grip Pulldowns
    130lbsx8
    130lbsx8

    Unilateral Hammer Strength Machine Shoulder Press
    30/66x8
    30/66x8

    superset with

    DB Shrugs
    15sx12
    15sx12

    BB Curls
    25/55x8
    25/55x8

    DB Hammer Preacher Curls
    5s/11sx11

    Good session. Third day training with weights in a row so definitely need a day off tomorrow.
    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. #1004
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 22.06.12 - Back Thickness, Chest, Triceps

    All weights in kgs/lbs

    Worksets listed only

    BB Dead Row
    55/121x3
    60/132x3
    65/143x3
    70/154x3
    75/165x3


    Flat BB Bench
    70/154x3
    80/176x3
    90/198x3
    92.5/203.5x3
    95/209x3

    superset with

    Hammer Strength Underhand Machine Row
    85/187x8
    85/187x8


    Nautilus Machine Chest Press
    56/123x8
    56/123x8

    superset with

    Face Pull
    12.5/27.5x12
    12.5/27.5x12


    Incline DB Flyes
    7.5s/16.5sx12
    7.5s/16.5sx12

    superset with

    Unilateral Rope Pushdown
    6.25/14x12
    6.25/14x12


    CG Bench
    60/132x8
    65/143x7


    Finished on the Concept 2 Rowing Machine.

    Another good session. Making good progress.
    Last edited by Kong; 06-22-2012 at 08:38 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. #1005
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Making good progress.
    Glad to hear it, good to know dude.

  6. #1006
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 28.06.12 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullup Machine
    -50/-110x3
    -40/-88x3
    -35/-77x3
    -30/-66x3

    superset with

    Hang Clean & Press
    50/110x3
    55/121x3
    60/132x3...press only
    65/143x3...press only


    Close-Grip Pulldowns
    140lbsx8
    140lbsx8

    superset with

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


    Unilateral Hammer Strength Machine Shoulder Press
    31.25/69x8
    31.25/69x8


    Seated DB Side Laterals
    5s/11sx10
    5s/11sx10

    superset with

    BB Curls
    25/55x10
    25/55x10


    DB Hammer Preacher Curls (DC Style)
    5sx12 - x4 - x2
    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. #1007
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 29.06.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    80/176x3
    90/198x3
    100/220x3
    110/242x3

    superset with

    Seated Calf Raises
    32.5/71.5x12
    32.5/71.5x12


    Calf Press
    85/187x8
    85/187x8


    Deadlift
    160/352x3

    superset with

    Machine Crunches
    45/99x12
    45/99x12


    Leg Raises
    x8
    x8


    Machine Sled Squat
    118/260x8
    118/260x8

    superset with

    Seated Machine Leg Curls
    32/70x12
    27.5/60.5x12

    Leg Extentions (DC Style)
    50lbsx12 - 4 - 2

    Finished on the Stepper
    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. #1008
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 30.06.12 - Back Thickness, Chest, Triceps

    All weights in kgs/lbs

    Worksets listed only

    BB Dead Row
    62.5/137.5x3
    70/154x3
    77.5/170.5x3
    85/187x3


    Flat BB Bench
    70/154x3
    80/176x3
    90/198x3
    100/220x4

    superset with

    HS Chest-Supported Machine Row (DC Style Rest-Pause)
    90/198x8 - x3 - x2


    Nautilus Machine Chest Press
    64/141x8
    64/141x8

    superset with

    Face Pull
    15/33x12
    15/33x12


    Incline DB Flyes (Dropset)
    10s/22sx12 - 7.5s/16.5sx4 - 5s/11sx4


    Unilateral Rope Pushdown
    7.5/16.5x12
    2.5/5x20


    CG Bench
    70/154x8

    Good session. Was expecting a poor performance because i only managed about 3 hours staggered sleep lastnight and had really bad hayfever reactions. Nice suprise!
    Last edited by Kong; 06-30-2012 at 06:30 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. #1009
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 04.07.12 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullups
    -60/-132x3
    -50/-110x3
    -40/-88x3
    -30/-66x3
    -25/-55x3

    superset with

    Hang Clean & Press
    50/110x3
    55/121x3
    60/132x3...press only
    70/154x3...press only
    72.5/159x3...press only


    Close-Grip Pulldown
    150lbsx8
    150lbsx8

    superset with

    DB Shrugs
    15s/33sx12
    15s/33sx12


    Unilateral Hammer Strength Machine Shoulder Press
    32.5/71x8
    32.5/71x8

    superset with

    BB Curls
    30/66x8
    30/66x8


    DB Hammer Preacher Curls
    5s/11sx12
    5s/11sx12


    Seated Side DB Laterals (DC Style Rest-Pause)
    5s/11sx11 - x4 - x3
    Last edited by Kong; 07-04-2012 at 10:40 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. #1010
    WBB Team Captain Coke's Avatar
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    Looking solid throughout Kong.

  11. #1011
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. Loving being back in the gym consistently and really enjoying this routine. Having two seperate back days has resulted in me finally having some lat width.
    Last edited by Kong; 07-04-2012 at 02:56 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. #1012
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 06.07.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    80/176x3
    90/198x3
    100/220x3
    112.5/247.5x3...belt

    superset with

    Machine Crunches
    47.5/104.5x12
    47.5/104.5x12


    Deadlift
    140/308x1
    162.5/357.5x3...belt and straps

    superset with

    Leg Raises
    x8
    x8


    Machine Sled Squats
    127/279x8
    127/279x8

    superset with

    Seated Machine Leg Curls
    32/70x12
    32/70x12


    Seated Calf Raises
    35/77x12
    25/55x15

    superset with

    Leg Extentions
    50lbsx12
    30lbsx15

    Calf Press
    100/220x6

    Was really warm today, made this session harder.
    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. #1013
    WBB Team Captain Coke's Avatar
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    Way to groove with the supersets this outing.

  14. #1014
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks for dropping in again Coke. Always good to have someone at your level provide comments and feedback. Been using supersets all the time recently, gets me in and out the gym quicker and i feel it provides a bit of cardiovascular work as my heart level doesnt get chance to drop as much.
    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. #1015
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 10.07.12 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullups
    -40/-88x2
    -30/-66x2
    -20/-44x2
    -10/-22x2

    superset with

    Hang Clean & Press
    55/121x2
    62.5/137.5x2...press only
    70/154x2...press only
    75/165x2...press only


    Close-Grip Pulldown
    160lbsx8
    160lbsx8

    superset with

    Hammer Strength Machine Seated Unilateral OH Press
    33.75/74.25x8
    33.75/74.25x8


    BB Curls
    32.5/71.5x8
    30/66x8

    superset with

    Seated DB Side Laterals (DC Style Rest-Pause)
    5s/11sx12 - 5 - 3


    DB Hammer Preacher Curls
    6s/13sx10
    6s/13sx8

    superset with

    DB Shrugs
    17.5s/38.5sx12
    17.5s/38.5sx12
    Last edited by Kong; 07-10-2012 at 09:58 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

  16. #1016
    WBB Team Captain Coke's Avatar
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    Nice job man.

  17. #1017
    Crikey, its a 30 foot ape! Kong's Avatar
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    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

  18. #1018
    Senior Member GazzyG's Avatar
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    Good work, bud. Keep it up!!
    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

  19. #1019
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Gaz!
    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. #1020
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 07.07.12 - Chest, Back Thickness, Triceps

    Forgot to add Saturdays workout...

    All weights in kgs/lbs

    Worksets listed only

    Flat BB Bench
    80/176x2
    90/198x2
    100/220x2
    105/231x2

    superset with

    Hammer Strength Machine Chest-Supported Underhand Row
    95/209x8
    95/209x8


    BB Dead Row
    60/132x2
    70/154x2
    80/176x2
    90/198x2

    superset with

    Nautilus Machine Seated Chest Press
    71/156x8
    71/156x8


    Face Pull
    17.5/38.5x12
    17.5/38.5x12

    superset with

    Incline DB Flyes (DC Style Rest-Pause)
    11s/24sx12 - 4 - 2


    Unilateral Rope Pushdown
    7.5/16.5x12
    10/22x8


    CG Bench
    60/132x5
    70/154x5
    80/176x5
    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. #1021
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 12.07.12 - Chest, Back Thickness, Triceps

    All weights in kgs/lbs

    Worksets listed only

    Flat BB Bench
    80/176x2
    90/198x2
    100/220x2
    107.5/236.5x2

    superset with

    BB Dead Row
    70/154x2
    80/176x2
    90/198x2
    92.5/203.5x2


    Flat BB Band Bench
    60/132+Minisx8
    60/132+Minisx8

    superset with

    Hammer Strength Underhand Machine Row
    100/220x8
    60/132x12
    60/132x20


    Nautilus Machine Seated Chest Press (Cluster Set)
    43/95x12 - x4 - x4 - x4

    superset with

    Face Pull (Cluster Set)
    18.75/41x12 -x4 - x4 - x4


    Close-Grip BB Bench
    60/132x3
    70/154x3
    80/176x3
    90/198x3


    Unilateral Rope Pushdown
    8.75/19x11
    7.5/16.5x15
    5/11x18

    Really enjoyed this session. First time using bands properly, they destroyed my chest! Good times.
    Last edited by Kong; 07-12-2012 at 10:30 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

  22. #1022
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Really enjoyed this session. First time using bands properly, they destroyed my chest! Good times.
    Way to be man, having fun with it.

  23. #1023
    Crikey, its a 30 foot ape! Kong's Avatar
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    True that. Been mixing it up with rest-pause sets and supersets recently, makes things much more fun and will obviously help my gains and prevent stagnation too.
    Last edited by Kong; 07-12-2012 at 12:20 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

  24. #1024
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
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    Doncaster, England
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    Friday 13.07.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    Widened my stance today, really helped me get extra drive out the hole.
    90/198x2
    100/220x2
    110/242x2
    122.5/269.5x2...used belt


    Speed Deadlift
    70/154+Mini band underfoot - 6 sets of 1


    Machine Sled Squats
    136/299x8
    145/319x8

    superset with

    Seated Leg Curl Machine
    36x12
    36x10


    Calf Press
    100/220 - 2 sets of 8

    superset with

    Machine Crunches
    50/110 - 2 sets of 12


    Leg Extensions (DC Style Rest-Pause)
    60lbsx11 - x4 - x2


    Seated Calf Raises
    37.5/82.5x12
    20/44x22

    superset with

    Hanging Leg Raises
    x5
    x3
    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. #1025
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Fine day for the lower body bro.

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