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. #1351
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 11.09.13 - Lower Body

    Started off doing some Cardio with the Physiotherapist...
    15 minute warmup on Treadmill then 5 minutes fast walk
    1 minute walk round the gym
    5 minutes on the Elliptical Trainer
    1 minute walk round the gym
    5 minutes on the Recumbent Bike
    10 minute cooldown on Tradmill

    Calf Press
    70Kg x 10
    70Kg x 10
    70Kg x 10

    Seated Leg Curls
    25Kg x 12
    27.5Kg x 12
    27.5Kg x 12

    Incline Leg Raises
    x10
    x10
    x8

    Had to settle for Squatting on the Smith Machine as I didn't have time to wait any longer for the Squat Rack...

    Smith Squats
    30Kg x 5
    50Kg x 5
    70Kg x 5
    85Kg x 4

    One Leg Press
    25Kg x 10 per leg
    25Kg x 7 per leg

    All the equipment is different to where I train usually so had to play around with different weights.
    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. #1352
    Senior Member GazzyG's Avatar
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    Melton Mowbray, England, UK
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    3,273
    Doing well, bud! Slow and steady wins the race, etc etc

    Keep it up. How's things medically? Doctors all satisfied with how things are progressing?
    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. #1353
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by GazzyG View Post
    Doing well, bud! Slow and steady wins the race, etc etc

    Keep it up. How's things medically? Doctors all satisfied with how things are progressing?
    Thank's Gaz. I'm feeling much better, still have days when I feel weak and have chest pains but nowehere near as often. The Cardio I've been doing is definitely making things easier.
    As for progress, i'm having a scan in a few month's to see how well the medication's doing its job then they're going to decide what the next step is. I'd be quite happy for them to operate but they cant even consider it till my Heart's reduced in size.
    Last edited by Kong; 09-13-2013 at 09:04 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

  4. #1354
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 13.09.13 - Pull

    Deadlift
    40Kg x 5
    60Kg x 5
    80Kg x 5
    100Kg x 5
    110Kg x 5

    Machine Assisted Pullups
    Bodyweight minus 52.5Kg x 10
    Bodyweight minus 52.5Kg x 10
    Bodyweight minus 52.5Kg x 8

    Hammer Strength Chest Supported Row
    55Kg x 10
    55Kg x 10
    55Kg x 10

    Face Pull
    21Kg x 10
    19Kg x 10
    19Kg x 10

    Unilateral DB Preacher Curl
    7.5Kg x 10 per arm
    7.5Kg x 8 per arm
    7.5Kg x 7 per arm

    BB Shrugs
    45Kg x 10
    45Kg x 10
    45Kg x 10

    Hammer Strength ISO Calf Press /superset/ Bodyweight Standing Calf Raise

    70Kg x 10 /superset/ Bodyweight x 8
    70Kg x 10 /superset/ Bodyweight x 8
    70Kg x 10 /superset/ Bodyweight x 8

    Stretched every muscle that was trained.
    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. #1355
    WBB Team Captain Coke's Avatar
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    35,261
    Good luck with everything...clearly in the driver's seat with it all, can't beat that.

  6. #1356
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Coke View Post
    Good luck with everything...clearly in the driver's seat with it all, can't beat that.
    Thankyou for the support!
    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. #1357
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 16.09.13 - Push

    Increased the volume today...

    Flat BB Bench
    25Kg x 5
    35Kg x 5
    45Kg x 5
    55Kg x 5
    65Kg x 5
    75Kg x 5
    86Kg x 5

    Incline DB Bench
    20s x 8
    20s x 8
    20s x 8

    Machine Flyes
    21Kg x 12
    21Kg x 12
    21Kg x 12

    Military Press
    20Kg x 8
    30Kg x 8
    30Kg x 8
    30Kg x 8

    Seated Lateral Raises
    5s x 7
    2.75s x 12
    2.75s x 12

    Skullcrushers
    15Kg x 8
    17.5Kg x 8
    17.5Kg x 8

    Unilateral Cable Pushdown
    5Kg x 12 per arm
    5Kg x 12 per arm

    Neck Flexion
    3.5Kg x 10
    3.5Kg x 10
    3.5Kg x 10

    Had some time and energy spare so...

    Unilateral DB Preacher Curl
    6Kg x 12 per arm
    6Kg x 12 per arm
    6Kg x 10 per arm

    Strict BB Curls
    20Kg x 6
    20Kg x 6
    20Kg x 6

    Really enjoyed the extra work I put in 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

  8. #1358
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 17.09.13 - Lower Body

    Started with a Cardio circuit with my Physiotherapist...

    15 Minute warmup on the Stationary Bike
    5 Minutes on Concept 2 Rower
    5 Minutes on Elliptical Trainer
    2 Minutes on Stepper
    10 Minute Cool Down

    then...

    BB Squats
    20Kg x 5
    30Kg x 5
    40Kg x 5
    50Kg x 5
    60Kg x 5
    70Kg x 5
    85Kg x 5

    Unilateral Leg Press
    20Kg x 8 per leg
    25Kg x 8 per leg
    30Kg x 8 per leg

    Stiff Legged Good Morning
    10Kg x 8
    20Kg x 8
    20Kg x 8

    Seated Leg Curls
    25Kg x 12
    30Kg x 12
    27.5Kg x 12

    Calf Press
    80Kg x 8
    80Kg x 8
    80Kg x 8

    Seated Calf Raise
    15Kg x 12
    20Kg x 12
    25Kg x 12

    Incline Leg Raises
    5 Degree Incline x 8
    10 Degree Incline x 8
    15 Degree Incline x 6

    Cable Wood Choppers
    2.5Kg x 12
    5Kg x 12
    5Kg x 12

    Mammoth 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

  9. #1359
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
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    1,036

    Thursday 19.09.13 - Back & Delts

    Deadlift
    40Kg x 5
    60Kg x 5
    80Kg x 5
    100Kg x 5
    120Kg x 5

    Chest Supported BB Row
    60Kg x 8
    60Kg x 8
    60Kg x 6

    Machine Assisted Pullups
    Bodyweight minus 55Kg x 12
    Bodyweight minus 55Kg x 10
    Bodyweight minus 55Kg x 9

    Face Pull
    19Kg x 12
    19Kg x 11
    19Kg x 10

    Military Press
    45Kg x 5
    50Kg x 5

    Seated Lateral Raise
    3.25s x 12
    2.25s x 14
    2.25s x 13

    BB Shrugs
    40Kg x 12
    40Kg x 12
    40Kg x 12

    Neck Extension
    3Kg x 12
    3Kg x 12
    3Kg x 12

    Had energy and time to spare so...

    Calf Press /superset/ Standing Calf Raises
    85Kg x 8 // Bodyweight x 9
    85Kg x 8 // Bodyweight x 9
    85Kg x 8 // Bodyweight x 8

    Seated Calf Raises
    25Kg x 12
    25Kg x 12
    25Kg 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. #1360
    Senior Member GazzyG's Avatar
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    Melton Mowbray, England, UK
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    3,273
    Starting to ramp up the weight on everything again, I see!

    Good stuff, 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

  11. #1361
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by GazzyG View Post
    Starting to ramp up the weight on everything again, I see!

    Good stuff, bud.
    Yeah I'm getting there, really happy with my progress so far.
    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. #1362
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 24.09.13 - Chest, Biceps & Triceps

    Flat BB Bench
    20Kg x 5
    40Kg x 5
    60Kg x 5
    70Kg x 5
    80Kg x 5
    90Kg x 4

    Incline DB Bench
    25s x 8
    25s x 8
    25s x 8

    Machine Flyes
    28Kg x 12
    28Kg x 12
    28Kg x 12

    Strict BB Curls
    20Kg x 8
    20Kg x 8
    20Kg x 8

    Unilateral DB Preacher Curl
    6Kg x 12 per arm
    6Kg x 10 per arm
    6Kg x 9 per arm

    Incline Close Grip Bench
    30Kg x 8
    35Kg x 8
    40Kg x 8

    Ez-Bar Skullcrushers
    10Kg x 12
    10Kg x 12
    10Kg x 12

    Stretched all trained muscles.

    Cardio Circuit
    3 minutes on Concept 2 Rower
    5 Minutes on Ellpitical Trainer
    5 Minutes on Treadmill
    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. #1363
    Crikey, its a 30 foot ape! Kong's Avatar
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    1,036

    Tuesday 24.09.13 - Back & Delts

    Deadlift
    60kg x 5
    80kg x 3
    100kg x 1
    110kg x 5
    120kg x 5

    Chest Supported BB Row
    50kg x 8
    50kg x 8
    50kg x 8

    Machine Assisted Pullups
    Bodyweight minus 50kg x 9
    Bodyweight minus 50kg x 8
    Bodyweight minus 50kg x 8

    Close Grip Pulldowns
    19kg x 12
    26kg x 12
    33kg x 12

    Low Pulley Face Pull
    19kg x 12
    19kg x 12
    19kg x 11

    Military Press
    20kg x 5
    25kg x 3
    30kg x 1
    40kg x 5
    45kg x 5
    50kg x 5
    55kg x 3

    BB Shrugs
    45kg x 12
    45kg x 12
    45kg x 11

    Seated Lateral Raises
    5s x 8
    5s x 8
    5s x 8

    Neck Extension
    5kg x 10
    5kg x 10
    5kg x 10

    Finished by stretching every muscle trained.
    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. #1364
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    1,036

    Sunday 22.09.13 - Lower Body

    BB Squats
    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 4

    Unilateral Leg Press
    30kg x 8 per leg
    30kg x 8 per leg
    30kg x 8 per leg

    Leg Extensions
    15kg x 10
    15kg x 10
    15kg x 10

    Stiff Legged Good Mornings
    20kg x 8
    25kg x 8
    30kg x 8
    35kg x 8

    Unilateral Leg Curls
    15kg x 12 per leg
    15kg x 12 per leg
    15kg x 10 per leg

    Calf Press /superset/ Bodyweight Calf Raises
    90kg x 6 // x10
    90kg x 6 // x9
    90kg x 6 // x8

    Seated Calf Raises /superset/ Leg Raises
    27.5kg x 12 // 10 degree incline x 8
    27.5kg x 12 // 10 degree incline x 8
    27.5kg x 12 // 10 degree incline x 8

    Cable Wood Choppers
    5kg x 12 per side
    5kg x 12 per side
    5kg x 12 per side
    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. #1365
    Crikey, its a 30 foot ape! Kong's Avatar
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    1,036

    Sunday 25.09.13 - Lower

    BB Squats
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5

    Unilateral Leg Press
    30kg x 8 per leg
    30kg x 8 per leg
    30kg x 8 per leg

    Leg Extensions
    15kg x 10
    15kg x 10
    15kg x 10

    Stiff Legged Good Morning
    20kg x 8
    25kg x 8
    30kg x 8
    35kg x 8

    Unilateral Leg Curls
    15kg x 12
    15kg x 12
    15kg x 10

    Calf Press /superset/ Standing Bodyweight Calf Raises
    90kg x 6 // x 10
    90kg x 6 // x 9
    90kg x 6 // x 8

    Seated Calf Raises /superset/ Incline Leg Raises
    27.5kg x 12 // 10 degree incline x 8
    27.5kg x 12 // 10 degree incline x 8
    27.5kg x 12 // 10 degree incline x 8

    Cable Wood Chops
    5kg x 12 per side
    5kg x 12 per side
    5kg x 12 per side

    Finished with some stretching.
    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. #1366
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 23.09.13 - Cardio

    Did a Cardio circuit with the Physio...

    15 minutes warmup on Treadmill
    5 minutes on Treadmill
    4 minutes on Stationary Bike
    3 minutes on Concept 2 Rower
    10 minute cooldown on Treadmill
    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. #1367
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 24.09.13 - Back & Shoulders

    Deadlift
    60kg x 5
    80kg x 3
    100kg x 1
    110kg x 5
    120kg x 5

    Chest Supported BB Row
    50kg x 8
    50kg x 8
    50kg x 8

    Machine Assisted Pullups
    Bodyweight minus 50kg x 9
    Bodyweight minus 50kg x 8
    Bodyweight minus 50kg x 8

    Close Grip Pulldowns
    19kg x 12
    26kg x 12
    33kg x 12

    Low Pulley Face Pull
    19kg x 12
    19kg x 12
    19kg x 11

    Military Press
    20kg x 5
    25kg x 3
    30kg x 1
    40kg x 5
    45kg x 5
    50kg x 5
    55kg x 3

    Seated DB Lateral Raise
    5s x 8
    5s x 8
    5s x 8

    BB Shrugs
    45kg x 12
    45kg x 12
    45kg x 9

    Neck Extensions
    5kg x 10
    5kg x 10
    5kg x 10

    Finished with some stretching.
    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. #1368
    Senior Member GazzyG's Avatar
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    Oct 2010
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    Melton Mowbray, England, UK
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    3,273
    Everything's coming along strong, bud! I knew your bench would bounce back quick, yours always does, but deads and squats coming along nicely too!
    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. #1369
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    Thanks. Bench has improved at a much faster rate than usual but ive been eating much better than I did before, definitely made a dramatic change to size and strength in the short time I've been back at it. Really want to get my Squat numbers way above my Bench though...damned tall skinny 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

  20. #1370
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 26.09.13 - Chest, Biceps & Triceps

    Flat BB Bench /superset/ Wall Supported BB Curls
    40kg x 5 // 5kg x 8
    60kg x 3 // 20kg x 4
    70kg x 1 // 22.5kg x 8
    75kg x 5 // 22.5kg x 8
    80kg x 5 // 22.5kg x 7
    85kg x 5
    90kg x 5

    Incline DB Bench /superset/ Unilateral DB Preacher Curl
    25s x 8 // 6kg x 12 per arm
    25s x 7 // 6kg x 12 per arm
    20s x 8 // 6kg x 10 per arm

    Machine Flyes
    23.5kg x 12
    23.5kg x 12
    23.5kg x 12

    Close Grip BB Bench
    50kg x 8
    50kg x 8
    50kg x 7

    Cable Pushdowns
    15kg x 12
    15kg x 12
    15kg x 12

    Neck Flexion
    5kg x 12
    5kg x 10
    5kg x 9

    Stretches

    Cardio - Treadmill
    5 Minute warmup
    10 Minute fast walk
    5 minute cooldown.
    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. #1371
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    Last edited by Kong; 09-27-2013 at 03:56 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

  22. #1372
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    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. #1373
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
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    Saturday 28.09.13 - Lower Body

    Wide Stance BB Squats /superset/ HS Calf Press
    60kg x 5 // 50kg x 8
    70kg x 3 // 80kg x 4
    80kg x 1 // 90kg x 8
    90kg x 5 // 90kg x 7
    100kg x 3 // 90kg x 7

    Changed my Squat stance up to a wider one, felt much stronger and more stable.

    Seated Calf Raises /superset/ Bodyweight Calf Raises
    28.75kg x 12 // x10
    28.75kg x 12 // x 9
    28.75kg x 12 // x 7

    Unilateral Leg Press
    35kg x 8 per leg
    35kg x 8 per leg
    35kg x 8 per leg

    Stiff Legged Good Mornings
    20kg x 8
    30kg x 8
    35kg x 8
    35kg x 8
    35kg x 8

    Leg Extensions
    30lbs x 12
    30lbs x 11
    30lbs x 10

    Unilateral Leg Curls
    15kg x 12
    15kg x 12
    15kg x 11

    Leg Raises
    15 Degree Incline x 8
    15 Degree Incline x 7
    15 Degree Incline x 7

    Cable Wood Choppers
    7.5kg x 12 per side
    7.5kg x 12 per side
    7.5kg x 12 per side

    Finished with some stretches for each muscle trained.
    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. #1374
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    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. #1375
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
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    1,036

    Sunday 29.09.13 - Back & Delts

    Low Rack Pull (Pins set at mid-shin level)
    60kg x 5
    80kg x 3
    100kg x 1
    120kg x 3
    130kg x 3
    140kg x 3

    Chest Supported BB Row
    55kg x 8
    55kg x 8
    55kg x 8

    Machine Assisted Pullups
    Bodyweight minus 50kg x 10
    Bodyweight minus 50kg x 9
    Bodyweight minus 50kg x 8

    Low Pulley Face Pull
    19kg x 12
    19kg x 12
    19kg x 10

    Military Press
    20kg x 5
    30kg x 3
    40kg x 1
    50kg x 3
    55kg x 3
    57.5kg x 3

    Seated DB Side Lateral Raise
    6s x 8
    6s x 7
    6s x 7

    DB Shrugs
    7.5s x 12
    7.5s x 12
    7.5s x 12

    Finished with some stretching and a few minutes 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

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