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Thread: Progression of an ape

  1. #1201
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 27.02.13 - Light Upper

    All weights in kgs (lbs)

    Worksets listed only

    Incline DB Bench /superset/ Machine Assisted Pullups
    26s (57s) x 8 // -55 (-121) x 8
    26s (57s) x 8 // -55 (-121) x 8
    26s (57s) x 8 // -55 (-121) x 8

    Unilateral DB Seated Shoulder Press /superset/ Unilateral Lateral Raises
    15 (33) x 10 // 1.25 (2.75) x 10
    15 (33) x 10 // 1.25 (2.75) x 10

    HS Chest-Supported Machine Row
    70 (154) x 8
    70 (154) x 8

    Low-Pulley Face Pull
    19 (42) x 10
    19 (42) x 10

    Unilateral DB Preacher Curl /superset/ Unilateral DB Tricep Extension
    7.5 (16.5) x 10 // 7.5 (16.5) x 10
    7.5 (16.5) x 10 // 7.5 (16.5) x 10

    Circuit
    60ft sandbag carry
    30 seconds left-right jab on bag
    20ft sandbag carry
    30 seconds elbows & knees on bag
    1 minute rest
    20ft sandbag carry
    30 seconds on speed bag
    60ft sandbag carry
    ...dead!
    Last edited by Kong; 02-27-2013 at 09:24 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

  2. #1202
    Senior Member GazzyG's Avatar
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    Nice work with the sandbag, bud - bet that knocked the wind out of your sails!
    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

  3. #1203
    Crikey, its a 30 foot ape! Kong's Avatar
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    Yeah mate, especially seein as i'm a fatass that barely does cardio 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

  4. #1204
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 02.03.13 - Light Lower & Heavy Upper

    All weights in kgs (lbs)

    Worksets listed only

    ATF Squats /superset with/ Log Press
    60 (132) x 8 // 62 (136.5) x 3
    60 (132) x 8 // 67 (147.5) x 3
    60 (132) x 8 // 72 (158.5) x 3
    ...My squat strength for reps is pathetic, tried out the new log though and had fun with it. It's a bitch to clean from the floor!

    Dead T-Bar Row /superset/Unilateral Machine Leg Curl
    60 (132) x 4 // 7.5 (16.5) x 12 per leg
    60 (132) x 4 // 7.5 (16.5) x 12 per leg

    Seated Calf Raises /superset/ Machine Assisted Neutral Grip Pullups
    35 (77) x 12 // -30 (-66) x 5
    35 (77) x 10 // -35 (-77) x 5

    Machine Crunches /superset/ BB Shrugs
    40 (88) x 10 // 80 (176) x 6
    40 (88) x 10 // 80 (176) x 6

    BB Curls
    32.5 (71.5) x 6
    32.5 (71.5) x 6

    Flat BB Bench /superset/ Cable Russian Twist
    100 (220) x 1 // 7.5 (16.5) x 12
    110 (242) x 1 // 7.5 (16.5) x 12
    120 (264) x 1
    115 (253) x 1

    Close-Neutral Grip Pushups
    BW x 6
    BW x 6
    New favourite tricep movement!

    Been on a keto diet for over a week and finally felt it affecting my motivation in the gym today so decided to treat myself to a carb-up night. Went for food with a friend straight from the gym and demolished a double burger with sour cream and jalapenos...gonna keep the rest of the nights carb intake fairly clean now.

    ...plus my lack of fibre intake this week seems to have caused some inactivity when it comes to toilet time so hoping some fibrous carbs tonight will help that subside 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

  5. #1205
    Crikey, its a 30 foot ape! Kong's Avatar
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    Enjoyed my first carb-up lastnight, consumed about 500g of carbs in a 10 hour window. Had the best nights sleep i've had since starting the diet. Decided i'm going to stick to 1 evening refeed every 2 weeks to give myself more time to be in ketosis.
    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. #1206
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 03.03.13 - Active Recovery / Cardio

    Band Circuit (All movements done with a single mini)

    Band Row x 15
    Band Press x 15
    Band Upright Row x 15
    Band Face Pull x 15
    Band Pushdown x 15
    Band Curl x 15
    Band SLDL x 15
    Free Squat x 15
    1 Minute Rest

    Did this circuit twice


    Stair Run

    Run up 14 stairs then run back down x 5
    1 Minute rest
    Run up 14 stairs then run back down x 5
    1 Minute rest
    Run up 14 stairs then run back down x 3
    Last edited by Kong; 03-03-2013 at 09:31 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

  7. #1207
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 04.03.13 - Heavy Lower

    All weights in kgs (lbs)

    Worksets listed only

    BB Squat
    100 (220) x 3
    107.5 (236.5) x 3
    115 (253) x 3...belt and wraps
    105 (231) x 3

    HS Calf Press
    100 (220) x 6
    100 (220) x 6

    Deadlift
    140 (308) x 1
    170 (374) x 3...belt and straps

    Leg Raises /superset with/ DB Side Bends
    x 6 // 18.5 (40.5) x 6
    x 6 // 18.5 (40.5) x 6

    Conditioning

    Box push (60kg box + 25kg) - 25 feet
    Walk - 25ft
    Sandbag carry (30kg bag) - 25ft
    All done twice with no rest.
    Last edited by Kong; 03-04-2013 at 06:24 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

  8. #1208
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 05.03.13 - Light Upper

    All weights in kgs (lbs)

    Worksets listed only

    Incline DB Bench
    30s (66s) x 8
    30s (66s) x 8
    20s (44s) x 12

    Machine Assisted Pullups
    -50 (-110) x 8
    -50 (-110) x 8
    -70 (-154) x 12

    Unilateral DB Overhead Press /superset/ Lateral Raise
    17.5 (38.5) x 9 // 2.5 (5.5) x 9
    17.5 (38.5) x 8 // 2.5 (5.5) x 8

    HS Underhand Machine Row
    80 (176) x 8
    70 (154) x 8

    Low-Pulley Face Pull
    19 (42) x 12
    19 (42) x 12

    Unilateral DB Overhead Tricep Extension /superset/ Unilateral DB Preacher Curl
    8.5 (19) x 10 // 8.5 (19) x 10
    8.5 (19) x 10 // 8.5 (19) x 10

    Conditioning
    Explosive Pushups x 5
    Explosive Sandbag Row x 5
    Explosive Sandbag Clean & Press x 5
    30 Seconds rest
    ALL x 3
    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. #1209
    Crikey, its a 30 foot ape! Kong's Avatar
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    Also I got a supplement delivery earlier and with it came the best pre-workout mix i've yet to try - http://www.myprotein.com/sports-nutr.../10636976.html. I only had half a serving to test my tolerance and it seemed great. Good value too.
    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. #1210
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 07.03.13 - Light Lower + Heavy Back & Biceps

    All weights in kgs (lbs)

    Worksets listed only

    Close-Stance Squats /superset/ Leg Extensions
    65 (143) x 8 // 30lbs x 6
    65 (143) x 8 // 20lbs x 7
    65 (143) x 8 // 10lbs x 8

    Stiff-Legged Good Mornings /superset/ Machine Crunches
    25 (55) x 8 // 40 (88) x 12
    25 (55) x 8 // 40 (88) x 12
    25 (55) x 8
    First time doing GM's in ages so kept them light...felt great!

    Seated Calf Raises
    35 (77) x 12
    35 (77) x 12

    Cable Oblique Twists
    10 (22) x 10 per side
    10 (22) x 10 per side

    Had some time and energy to kill so decided to cover some of tomorrows workout...

    BB Curls /superset/ Laying Neck Flexion
    35 (77) x 5 // 2.5 (5.5) x 10
    35 (77) x 5 // 2.5 (5.5) x 10

    Dead T-Bar Row
    60 (132) x 5
    60 (132) x 5

    Machine Assisted Neutral Grip Pullups
    -30 (-66) x 5
    -30 (-66) x 5

    Conditioning
    Run 25 feet
    Carry 10kg Sandbag 25 feet
    Carry 20kg Sandbag 25 feet
    Carry 30kg Sandbag 25 feet
    Rest 30 seconds
    All x 3
    Last edited by Kong; 03-07-2013 at 07:14 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

  11. #1211
    Crikey, its a 30 foot ape! Kong's Avatar
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    got a new favourite beverage whilst i'm on keto...PB tea! Suprised that it's nice to be honest 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

  12. #1212
    Senior Member GazzyG's Avatar
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    Great work, sessions all looking good.

    High-rep GMs are great!
    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. #1213
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers man, much prefering hitting everything little and often as opposed to once a week. My body seems to like alternating heavy and light sessions. Always just went heavy everytime before (1-3 reps) and ended up stalling.
    Last edited by Kong; 03-07-2013 at 11:10 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

  14. #1214
    Crikey, its a 30 foot ape! Kong's Avatar
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    Had to stretch out my hammies this morning as when i woke up they were sore and tight as hell! Thankyou Good Mornings!
    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. #1215
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 08.03.13 - Heavy Pressing

    All weights in kgs (lbs)

    Worksets listed only

    Speed Pause BB Bench (to warmup)
    20 (44) x 5
    40 (88) x 3
    60 (132) x 3...very explosive
    70 (143) x 3...slow off chest, much faster at top half

    Flat BB Bench
    80 (176) x 1
    90 (198) x 1
    100 (220) x 1
    105 (231) x 4...didn't think i was getting another after the third rep so happy with this
    92.5 (203.5) x 6
    60 (132) x 15

    Military Pin Press
    20 (55) x 5
    40 (88) x 3
    60 (132) x 1
    70 (154) x 1
    75 (165) x 3...last rep was a grinder, left side nearly failed
    60 (132) x 5

    Close-Grip Pushups /superset with/ Cable Pushdowns
    BW x 7 // 15 (33) x 8
    BW x 7 // 15 (33) x 8

    Short and brutal!
    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. #1216
    Senior Member GazzyG's Avatar
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    Definitely brutal! Bet the tris are dead now, haha!
    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

  17. #1217
    Crikey, its a 30 foot ape! Kong's Avatar
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    Mate my entire upper bodies dead today!
    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. #1218
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 11.03.13 - Heavy Lower

    All weights in kgs (lbs)

    Worksets listed only

    Wide BB Squats /superset/ Leg Raises
    Worked up to...
    120 (264) x 2 with wraps /superset/ x 6
    100 (220) x 4 /superset/ x 6

    Deadlift /superset/ DB Side Bends
    Worked up to...
    160 (352) x 4 with straps /superset/ 20 (44) 2 sets of 5

    Calf Press
    102.5 (225.5) x 6
    102.5 (225.5) x 6

    Box Push
    Box (60kg) x 25 feet
    1 Minute rest
    Box + 5kg x 25 feet
    1 Minute rest
    Box + 10kg x 25 feet
    1 Minute rest
    Box + 15kg x 25 feet

    Happy with today.
    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. #1219
    Senior Member GazzyG's Avatar
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    Great lower day, betcha feelin' it today, 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

  20. #1220
    WBB Team Captain Coke's Avatar
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    Doing pretty good Kong.

  21. #1221
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 12.03.13 - Light Upper

    All weights in kgs (lbs)

    Worksets listed only

    Incline DB Bench /superset with/ Machine Assisted Pullups
    36s (79s) x 6 // -40 (-88) x 6
    40s (88s) x 4 // -40 (-88) x 6
    20s (44s) x 14 // -55 (-121) x 12

    HS Underhand Machine Row
    70 (154) x 9
    70 (154) x 9

    Unilateral Seated DB Press /superset with/ Unilateral DB Lateral Raises
    20 (44) x 8 // 3.5 (8) x 8
    20 (44) x 7 // 3.5 (8) x 7
    ...ouch, this supersets a killer.

    Low-Pulley Face Pull /superset with/ Unilateral DB Tricep Extension
    13 (29) x 8 // 10 (22) x 8
    13 (29) x 8 // 10 (22) x 8

    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

  22. #1222
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 12.13.13 (PM) - Cardio

    Went for a run lastnight for approximately 20 minutes. Had to keep alternating betwen running and walking though as i'm quite unfit hha.

    Also apparently a husband murdered his wife a few houses down from me this week...
    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. #1223
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Also apparently a husband murdered his wife a few houses down from me this week.
    Wow man, that's too close for comfort.

  24. #1224
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 14.03.13 - Repetition Lower

    All weights in kgs (lbs)

    Worksets listed only

    ATF Squats /superset/ Leg Extensions
    80 (176) x 6 // 40lbs x 5
    80 (176) x 6 // 30lbs x 6
    60 (132) x 10 // 10lbs x 10

    Stiff-Leg Good Mornings
    35 (77) x 8
    35 (77) x 8
    35 (77) x 8
    Liking these.

    Seated Calf Raises /superset/ Standing Calf Raises
    40 (88) x 8 // BW x 8
    40 (88) x 8 // BW x 8

    Machine Crunches
    45 (99) x 12
    45 (99) x 12

    Cable Oblique Twists
    10 (22) x 12
    10 (22) x 12

    Laying Neck Flexion /superset with/ Neck Extension /and/ BB Shrugs
    3.25 (7) x 10 // 5 (11) x 8 // 40 (88) x 12
    3.25 (7) x 10 // 5 (11) x 8 // 40 (88) x 12

    Stationary Bike
    10 minutes @ 125-130 bpm

    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

  25. #1225
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
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    Doncaster, England
    Posts
    1,052

    Friday 15.03.13 - Full Body Depletion / Repetition

    All weights in kgs (lbs)

    Worksets listed only

    Incline DB Bench /superset/ Unilateral DB Row
    36s (79s) x 8 // 36s (79s) x 6
    26s (57s) x 10 // 26s (57s) x 8
    20s (44s) x 15 // 20s (44s) x 10

    Machine Assisted Pullups /superset/ DB Lateral Raises
    -40 (-88) x 7 // 5s (11s) x 8
    -50 (-110) x 9 // 5s (11s) x 8
    -65 (-143) x 10 // 2.5s (5.5s) x 15

    Cable Pushdowns /superset/ Face Pull /superset/ Cable Curls
    15 (33) x 24 // 10 (22) x 15 // 10 (22) x 12
    21 (46) x 15 // 10 (22) x 15 // 10 (22) x 12

    Machine Squats /superset/ Seated Calf Raises /superset/ Good Morning
    40 (88) x 10 // 20 (44) x 15 // 30 (66) x 15
    40 (88) x 10 // 25 (55) x 15 // 30 (66) x 15
    40 (88) x 10

    Machine Crunches /superset/ Machine Oblique Twists
    45 (99) x 15 // 20lbs x 15
    45 (99) x 15 // 30lbs x 15

    Seated Leg Curls
    9.5 (21) x 30

    Leg Extensions
    10lbs x 20

    Done in just over an hour...was drenched by the end!
    Last edited by Kong; 03-15-2013 at 04:18 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

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