The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1151
    Crikey, its a 30 foot ape! Kong's Avatar
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    957

    21.11.12 @ 08:07 - Fasted Cardio

    Been neglecting cardio again so had a cup of coffee and off i went to the local outdoor basketball court...

    5 Minute fast walk

    Run 1 the length of the court & walk 1/2 the width = 1 set
    9 sets in 2 minutes


    10 Minute fast walk back (Took a detour through the park to increase the distance).
    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. #1152
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
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    Posts
    957

    Thursday 22.11.12 - Lower Body

    All weights in kgs (lbs)

    Worksets listed only


    Front Squat
    55 (121) x 5
    55 (121) x 5
    Really need to work on these. The low weights I use on them shows how much of a weak point my quads are.

    superset with HS Iso Calf Press
    105 (231) x 6
    105 (231) x 6


    Machine Hack Squat
    118 (259.5) x 6
    118 (259.5) x 6

    superset with Seated Calf Raise (Rest-pause)
    50 (110) x 7 + 3 + 2 = 12 total reps


    Straight-leg Deadlift
    60 (132) x 10
    80 (176) x 8

    superset with Unilateral Leg Extension
    15 (33) x 10 + 5 + 2 = 17 total reps per leg


    Seated Machine Leg Curls (Rest-pause)
    41 (90) x 8 + 4 + 2 = 14 total reps

    superset with Leg Raises
    x 6
    x 6


    Machine Crunch (Rest-pause)
    50 (110) x 8 + 4 + 2 = 14 total reps


    Thought i'd add a second lower body day as my legs are my weak body part.
    Last edited by Kong; 11-22-2012 at 04:14 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

  3. #1153
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Friday 23.11.12 - Back Width, Delts, Tris

    All weights in kgs (lbs)

    Worksets listed only


    Machine Assisted Pullups
    -25 (-55) x 5
    -25 (-55) x 5

    superset with Clean & Press (Clean on first rep only)
    80 (176) x 3...happy with this!
    85 (187) x 0...couldn't clean it
    50 (110) x 8


    Close-Grip Pulldowns (Rest-Pause)
    75 (165) x 8 + 4 + 2 = 14 total reps

    superset with Ez-Bar Upright Row
    35 (77) x 6
    35 (77) x 6

    and Parallel Bar Dips
    BW + 20 (+44) x 4
    BW + 20 (+44) x 4


    Unilateral DB Tricep Extension
    12.5 (27.5) x 6 + 3 + 1 = 10 total reps per arm

    superset with Seated DB Lateral Raises (Rest-Pause)
    10s (22s) x 6 + 3 + 2 = 11 total reps


    BB Shrugs (Rest-Pause)
    80 (176) x 6 + 3 + 1 = 10 total reps.


    Went to the gym before my first shift at a new job today. Was a shock to the system as i've been out of work for a while and only managed to get two hours sleep lastnight...tired to say the least!
    Last edited by Kong; 11-23-2012 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

  4. #1154
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good luck with the new job and all.

  5. #1155
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957
    Thanks Coke. It's only a job in a warehouse working with spare parts for cars but it's better than nothing. Been struggling to find work for month's now so its a relief to know i'm gonna finally have a regular wage coming 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

  6. #1156
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
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    Posts
    957

    Tuesday 11.12.12 - Heavy Chest, Light Back, Heavy Triceps

    All weights in kgs (lbs)

    Worksets listed only


    Flat BB Bench
    110 (242) x 2
    110 (242) x 2
    90 (198) x 5
    80 (176) x 8 (Wide grip)

    superset with Chest-supported HS Machine Row
    120 (264) x 10
    140 (308) x 6
    140 (308) x 6
    120 (264) x 10


    Face Pull
    15 (33) x 20
    20 (44) x 15
    20 (44) x 12

    superset with Light Front Raises then Side Raises


    Decline Close-grip Smith Bench
    100 (220) x 3
    110 (242) x 3
    90 (198) x 5
    60 (132) x 10


    Laying Neck Flexion
    2.5 (5.5) x 12
    2.5 (5.5) x 12
    2.5 (5.5) x 12


    Finished with 500m on the Concept 2 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

  7. #1157
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Wednesday 12.12.12 - Heavy Quads, Light Hamstrings, Calves & Abs

    All weights in kgs (lbs)

    Worksets listed only


    BB Squats
    120 (264) x 2
    100 (220) x 5
    100 (220) x 5

    superset with HS Iso Calf Press
    80 (176) x 8
    80 (176) x 8
    60 (132) x 15


    Leg Extensions
    50lbs x 8
    50lbs x 8
    30lbs x 12

    superset with Leg Raises


    Unilateral Leg Curl
    10 (22) x 8 per leg
    10 (22) x 8 per leg
    5 (11) x 13 per leg


    Decided to simplify my routine by doing less exercises and really focusing on the main lift for once. Saves time and im enjoying focusing more on the lifts i enjoy and know are effective.
    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. #1158
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Friday 14.12.12 - Light Back Width, Heavy Delts, Light Biceps

    All weights in kgs (lbs)

    Worksets listed only


    Machine Assisted Pullups
    BW - 40 (BW - 80) x 6
    BW - 40 (BW - 80) x 6
    BW -60 (BW -132) x 10

    superset with Miltary Press
    75 (165) x 3
    60 (132) x 5
    60 (132) x 5


    DB Shrugs
    20s (44s) x 8
    20s (44s) x 8
    12.5s (27.5s) x 12

    superset with Standing DB Lateral Raises
    10s (22s) x 5
    8.5s (18.7s) x 5
    5s (11s) x 8


    Unilateral DB Preacher Curls
    10 (22) x 8 per arm
    10 (22) x 8 per arm
    5 (11) x 12 per arm


    Seated Neck Extension (Using head harness)
    2.5 (5.5) x 12
    2.5 (5.5) x 12
    2.5 (5.5) x 12

    superset with Cable Pushdowns
    28 (61.5) x 8
    28 (61.5) x 8
    17.5 (38.5) x 12
    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. #1159
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Heavy Back Thickness, Light Chest & Triceps

    All weights in kgs (lbs)

    Worksets listed only


    Prone BB Dead Row
    90 (198) x 3
    80 (176) x 5
    80 (176) x 5

    superset with Incline BB Bench
    70 (154) x 6
    75 (165) x 6
    60 (132) x 8


    Face Pull
    24.5 (53.9) x6
    24.5 (53.9) x6
    24.5 (53.9) x6

    superset with Machine Flyes
    63 (138.5) x 9
    63 (138.5) x 9
    42 (92) x 12


    Alternating Front - Side Raise
    2.5s (5.5s) x 12 each way
    2.5s (5.5s) x 10 each way
    2.5s (5.5s) x 10 each way


    Pushdowns
    31.5 (69) x 8
    31.5 (69) x 8
    21 (46) x 12
    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. #1160
    WBB Team Captain Coke's Avatar
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    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Real tight with those efforts man.

  11. #1161
    Crikey, its a 30 foot ape! Kong's Avatar
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    Oct 2006
    Location
    Doncaster, England
    Posts
    957
    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

  12. #1162
    Crikey, its a 30 foot ape! Kong's Avatar
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    Oct 2006
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    Doncaster, England
    Posts
    957

    Tuesday 18.12.12 - Light Quads, Calves & Abs. Heavy Deadlift & Hams

    All weights in kgs (lbs)

    Worksets listed only


    ATF BB Squats
    60 (132) x 8
    60 (132) x 8
    60 (132) x 8

    superset with Machine Crunches
    30 (66) x 12
    30 (66) x 12
    30 (66) x 12


    Seated Calf Raises
    30 (66) x 10
    30 (66) x 10
    30 (66) x 10

    superset with Leg Extensions
    30lbs x 10
    30lbs x 10


    Deadlift
    160 (352) x 3


    Unilateral Leg Curls
    40 (88) x 5
    40 (88) x 5


    Laying Neck Flexion
    5 (11) x 8
    5 (11) x 8
    5 (11) x 6
    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. #1163
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Friday 21.12.12 - Heavy Back Width & Biceps. Light Delts.

    All weights in kgs (lbs)

    Worksets listed only


    Neutral Grip Pullups
    BW x 3
    BW x 2
    -30 (-66) x 5...machine assisted
    -30 (-66) x 5...machine assisted

    superset with Seated DB Overhead Press
    20s (44s) x 8
    20s (44s) x 8
    20s (44s) x 8


    DB Lateral Raises
    5s (11s) x 10
    5s (11s) x 10
    5s (11s) x 10


    BB Shrugs
    80 (176) x 5
    80 (176) x 5
    80 (176) x 5

    superset with BB Curls
    35 (77) x 5
    35 (77) x 5
    35 (77) x 5


    Close-grip Bench
    80 (176) x 5
    80 (176) x 5


    Neck Extension
    3.5 (7.5) x 10
    3.5 (7.5) x 10
    3.5 (7.5) x 10
    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. #1164
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,275
    Some great back and leg-work here, bud!
    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

  15. #1165
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Monday 07.01.2013 - Chest, Back Thickness, Biceps

    Back again after another layoff due to illness


    All weights in kgs (lbs)

    Worksets listed only


    BB Row (Laying prone on bench)
    60 (132) x 5
    60 (132) x 5
    60 (132) x 5


    Flat BB Bench
    80 (176) x 3
    90 (198) x 3
    100 (220) x 3

    superset with HS Machine Underhand Row (Chest supported)
    60 (132) x 10
    60 (132) x 10
    60 (132) x 10


    Incline DB Bench
    15s (33s) x 10
    15s (33s) x 10
    15s (33s) x 10

    superset with Face Pull
    12.5 (27.5) x 10
    12.5 (27.5) x 10
    12.5 (27.5) x 10


    Cable Pushdown
    40 (88) x 10
    50 (110) x 5
    40 (88) x 10

    superset with Unilateral DB Preacher Curl
    10 (22) x 5 per arm
    6 (13) x 10 per arm


    Sledgehammer Strikes (onto tyre)
    10 swings followed by 1 minute rest x 3


    Took things pretty easy with just getting back at it.
    Last edited by Kong; 01-07-2013 at 10:08 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. #1166
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Tuesday 08.01.13 - Lower Body

    All weights in kgs (lbs)

    Worksets listed only


    BB Squat
    100 (220) x 3
    105 (231) x 3
    110 (242) x 3

    superset with Calf Press
    80 (176) x 5
    80 (176) x 5
    50 (110) x 10
    50 (110) x 10


    Leg Press
    100 (220) x 10
    150 (330) x 10
    150 (330) x 10


    SLDL
    60 (132) x 5
    60 (132) x 5
    60 (132) x 5


    One-Leg Curl
    5 (11) x 10
    5 (11) x 10
    5 (11) x 10

    superset with Machine Crunch
    30 (66) x 10
    30 (66) x 10
    40 (88) x 10
    40 (88) x 10


    Box Push (Trying to simulate prowler push)
    1 Length = 25ft

    3 Lengths with box only (Approx 50kg)
    3 Lengths with box only (Approx 50kg)
    2 Lengths with box only (Approx 50kg)...Loved these!
    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. #1167
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,275
    Your benching always holds up really well when you have time off! /jealous
    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. #1168
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957
    Shame the same can't be said about my Squatting!
    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. #1169
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Wednesday 01.01.13 - Fasted Recover Work

    All paired exercises are supersetted with no rest between sets untill all 3 sets of each are done. Around 30 seconds rest between supersets.


    Free Squats / Toe-touches
    3x10 for each

    Calf Raise / Band Crunch
    3x10 for each

    Band Flyes / Band Pull-aparts
    3x10 for each

    One-Arm Band Row / Band Hammer Curl / Band Overhead Tricep Extension
    3x10 for each


    Worked quite well as some fasted cardio/recovery work.
    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. #1170
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Wednesday 09.01.13 - Back Width, Delts, Biceps

    All weights in kgs (lbs)

    Worksets listed only


    Machine Assisted Pullups
    -60 (-132) x 5
    -55 (-121) x 5
    -55 (-121) x 5

    Close-Grip Pulldowns
    50 (110) x 10
    50 (110) x 10
    50 (110) x 10

    Miltary Press (Clean from floor on first rep)
    60 (132) x 3
    65 (143) x 3
    67.5 (148.5) x 3

    Upright DB Row / DB Lateral Raise (Superset)
    8s (17.5s) x 10 / 2s (4.5s) x 10
    8s (17.5s) x 10 / 2s (4.5s) x 10
    8s (17.5s) x 10 / 2s (4.5s) x 10
    Destroyed my shoulders like nothing else! Starting to prove to myself that i don't have to go all-out-heavy all the time to get results.

    Unilateral DB Preacher Curl
    12 (27.5) x 5 per arm
    14 (31) x 5 per arm
    7 (15.5) x 10 per arm

    BB Shrugs / Ez-Bar Skullcrushers (Superset)
    60 (132) x 5 / 15 (33) x 8
    60 (132) x 5 / 15 (33) x 8
    60 (132) x 5


    Went the the gym planning on doing some cardio...clearly didn't happen!
    Last edited by Kong; 01-09-2013 at 09:51 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

  21. #1171
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Tuesday 15.01.13 - Chest, Back Thickness, Triceps

    All weights in kgs (lbs)

    Worksets listed only


    Flat BB Bench
    70 (154) x 5
    70 (154) x 5
    70 (154) x 5

    Bent-Over BB Row
    62.5 (150.5) x 5
    62.5 (150.5) x 5
    62.5 (150.5) x 5

    Incline DB Bench / Face Pull (Superset)
    20s (44s) x 10 / 15 (33) x 10
    20s (44s) x 10 / 15 (33) x 10
    20s (44s) x 10 / 15 (33) x 10

    Chest-Supported Machine Row
    60 (132) x 10
    60 (132) x 10
    60 (132) x 10

    Pushdowns
    25 (55) x 10
    25 (55) x 10
    30 (66) x 5
    35 (77) x 5
    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. #1172
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,275
    Huge volume in those last sessions, good stuff.
    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. #1173
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957

    Thursday 17.01.13 - Lower Body

    All weights in kgs (lbs)

    Worksets listed only


    Couldn't make it to the gym today so went out to the garage for a brief session...


    Farmers Deadlift (Handles at knee level)
    100 (220) x 5
    180 (396) x 3
    180 (396) x 3

    superset with Single DB Front Squat
    32 (70) x 6
    32 (70) x 6
    32 (70) x 6
    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. #1174
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,275
    Strong deads, mate. Good improvisation!
    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

  25. #1175
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    957
    Cheers 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

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