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Thread: Progression of an ape

  1. #101
    Crikey, its a 30 foot ape! Kong's Avatar
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    19.09.07

    Herandi - Thanks

    ME Flat BB Bench (No pause at bottom) - 40/88x10
    60/132x8
    105/231x3
    110/242x3
    115/253x3
    120/264x1
    125/275x1 new 1rm
    130/286xfailed 2 inch off chest
    Hammer Strength Chest Supported Row - 20/44per sidex10
    30/66psx8
    60/132psx3
    65/143psx3
    70/154psx3
    75/165psx1
    80/176psx1
    85/187psx1
    Nautilus Chest Press - Stack (51/111)x3
    x3
    x3
    Medium Grip Pulldowns - Stack (91/200)x3
    x3
    x3
    Cable Pushdowns - 65/143x3
    x3
    x3
    DB Shrugs - 15/33x10
    45/99sx3
    x3
    x3

    Good intensity throughout
    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. #102
    Crikey, its a 30 foot ape! Kong's Avatar
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    21.09.07

    ME Wide Stance Squat - 60/132x10
    80/176x8
    110/242x3
    120/264x3
    130/286x3
    135/297x1
    140/308x1 Squats going back up
    ME Seated BB Shoulder Press - 20/44x10
    40/88x8
    70/154x3
    75/165x3
    80/176x3
    85/187x1
    Seated Hammer Strength Shoulder Press (Each rep lifted from dead start on stops) - 50/110psx5
    52.5/116psx3
    50/110psx5
    Laying Leg Curls - 14/30x10
    30/65x5
    34/75x5
    39/85x5
    Side Machine Crunches - 45/100x10
    68/150x5
    82/180x5
    91/200x5
    Seated Calf Raises - 20/44x10
    45/99x5
    50/110x5
    55/121x5

    Good stuff, finally getting form and depth down on squats.
    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. #103
    WBB Team Captain Coke's Avatar
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    Doing good bro, stepping to it on all levels.

  4. #104
    rebuilding the foundations Herandi's Avatar
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    lotta work kong! nice squatting mate
    "Our greatest glory is not in never falling, but in rising every time we fall."

  5. #105
    Crikey, its a 30 foot ape! Kong's Avatar
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    24.09.07

    Weights in kg/lbs
    ME Pause Bench 60/132x10
    70/154x8
    105/231x3
    110/242x3
    115/253x3
    120/264x1
    125/275x1
    130/286xfail
    Seated BB Shoulder Press 30/66x10
    40/88x8
    75/165x3
    80/176x3
    85/187x2
    CG Bench 50/110x10
    90/198x3
    95/209x3
    100/220x3
    Did some situps and calf raises but cant remember the numbers
    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. #106
    Crikey, its a 30 foot ape! Kong's Avatar
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    25.09.07

    All weights in kgs/lbs
    ME Wide Stance BB Squat 60/132x10
    80/176x8
    115/253x3
    125/275x3
    135/297x3
    140/308x1
    145/319x1
    ME Deadlift 60/132x10
    165/363x3
    175/385x3
    185/407x3
    190/418x1
    195/429x1
    Close Grip Pulldowns 6 Platesx3
    7 Platesx3
    8 Platesx3
    HS Chest Supported Row 20/44psx10
    60/132psx3
    65/143psx3
    70/154psx3
    BB Curls 20/44x10
    40/88x3
    45/99x3
    50/110x2
    BB Shrugs 60/132x10
    110/242x3
    115/253x3
    120/264x2
    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. #107
    Crikey, its a 30 foot ape! Kong's Avatar
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    27.09.07

    Flat BB Bench (Touch & go) 60/132x10
    70/154x8
    100/220x6
    105/231x6
    110/242x4
    Incline Smith Bench 85/187x6
    90/198x6
    95/209x5
    Seated DB Shoulder Press 10/22sx10
    20/44sx6
    22.5/50sx6
    26/57sx6
    Dont like the limited ROM on these and the fact i cant handle much weight on them
    Cable Pushdowns 25/55x10
    50/110x6
    55/121x6
    60/132x6
    Cable Crunches 25/55x10
    60/132x6
    65/143x6
    70/154x6
    Nautilus Shoulder Press (Palms facing)
    Went up to about 107/235x5
    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. #108
    Crikey, its a 30 foot ape! Kong's Avatar
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    28.09.07

    Weights in kgs/lbs
    Power Cleans 20/44x10
    40/88x8
    70/154x3
    75/165x3
    80/176x2
    Shoulder Width Stance BB Squats 60/132x10
    80/154x8
    100/220x6
    105/231x6
    110/242x6
    Face Pulls 14/30x10
    41/90x3
    45/100x3
    50/110x2
    Close Stance Leg Press 150/330x10
    270/594x6
    280/616x6
    290/638x5
    Laying Leg Curls 3 Platesx10
    6 Platesx6
    7 Platesx6
    8 Platesx5
    HS Preacher Curls Handlex10
    15/33x6
    20/44x6
    22.5/50x4
    Standing DB Shrugs 20/44sx10
    32/70sx6
    36/79sx6
    40/88x4
    Went up to 100/220x6 on machine row and 60/132psx6 on HS High Row
    Last edited by Kong; 09-30-2007 at 08:20 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. #109
    Crikey, its a 30 foot ape! Kong's Avatar
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    Found out that ive dinted my kneecap in an accident at work which has caused it to splinter inwards and i have tennis elbow. The knee may require surgery to have it filed down. Im supposed to lay off training altogether but theres no chance, id go mad.
    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. #110
    WBB Team Captain Coke's Avatar
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    Sorry hearing about your knee plight Kong, really should layoff it for now...wish you the best.

  11. #111
    rebuilding the foundations Herandi's Avatar
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    that sucks about the knee, tennis elbow isn't fun either, just stick with it kong
    "Our greatest glory is not in never falling, but in rising every time we fall."

  12. #112
    Crikey, its a 30 foot ape! Kong's Avatar
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    01.10.07

    Weights in kg/lbs
    ME Pause Bench 60/132x10
    70/154x8
    100/220x3
    110/242x3
    120/264x2
    125/275x1
    130/286xfailed yet again
    Seated BB Shoulder Press 30/66x10
    40/88x8
    80/176x3
    85/187x3
    90/198x1
    CG Bench 50/110x10
    100/220x3
    105/231x3
    110/242x3
    Calf Raises 48/105x10
    157/345x3
    164/360x3
    170/375x2
    Decline Situps BWx10
    +2.5/6x3
    +7.5/17x3
    +12.5/28x3
    Partial Rack Dead Press 110/242x3
    120/264x2
    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. #113
    Crikey, its a 30 foot ape! Kong's Avatar
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    02.10.07

    All weights in kg/lbs
    Wide Stance BB Squats 60/132x10
    80/176x8
    120/264x3
    130/286x3
    140/308x2
    145/319x1
    150/330x1
    Deadlifts 60/132x10
    150/330x3
    170/374x3
    190/418x1
    200/440x1
    Face Pulls 23/50x10
    45/100x3
    50/110x3
    55/120x3
    Cable Row Stack(91/200)x3
    Stack+5/11platex3
    Stack+10/22platex3
    Power Cleans 60/132x10
    75/165x3
    80/176x3
    85/187xfail
    85/187xfail
    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. #114
    WBB Team Captain Coke's Avatar
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    Ace back-to-back efforts Kong, even got you some squats in the mix.

  15. #115
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers man. Knee seems fine while squatting it just hurts when i do stuff with a lot of impact like going upstairs
    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. #116
    rebuilding the foundations Herandi's Avatar
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    Nice squats, you sure your knee is injured
    "Our greatest glory is not in never falling, but in rising every time we fall."

  17. #117
    Crikey, its a 30 foot ape! Kong's Avatar
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    08.10.07

    Weights in kg/lbs

    Wide Pullups BW(246lbs)x1
    BWx1
    BWx1+4 forced
    Shoulder Width Pulldowns 105/231x8
    112.5/247.5x6
    120/264x2
    HS High Row 60/132psx10
    55/121psx9
    50/110psx8
    ME Flat BB Bench (with pause at bottom) 100/220x3
    110/242x3
    120/264x3
    125/275x1
    130/286x1
    Weighted Dips BW+20/44x5
    x5
    x5
    Incline DB Bench 32/70sx10
    36/79sx7
    40/88sx2
    DB Shrugs 32/70sx10
    36/79sx8
    40/88sx6
    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. #118
    Crikey, its a 30 foot ape! Kong's Avatar
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    09.10.07

    All weights in kgs/lbs

    ME BB Squats 130/286x3
    140/308x3
    150/330x2
    155/341x1
    160/352x1
    Leg Press 305/671x5
    x5
    x5
    Leg Extensions 75/165x10
    82.5/182x8
    90/198x6
    SLDL 120/264x5
    x4
    x4
    Leg Curls 7 platesx9
    8 platesx6
    9 platesx3
    Standing Calf Raises 300lbsx5
    x5
    x5
    Seated Calf Raises 45/99x11
    55/121x8
    60/132x5
    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. #119
    Crikey, its a 30 foot ape! Kong's Avatar
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    11.10.07

    Seated BB Shoulder Press 70/154x3
    75/165x3
    80/176x3
    85/187x3
    90/198x1
    HS Iso Shoulder Press 52.5/115.5x5
    x5
    x5
    One-Arm DB Upright Row 17.5/38.5x8
    20/44x6
    21/46x4
    CG Bench 95/209x5
    x5
    x5
    Cable Pushdowns 55/121x10
    60/132x8
    65/143x4
    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. #120
    Crikey, its a 30 foot ape! Kong's Avatar
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    12.10.07

    HS T-Bar Row 70/154x5
    x5
    x5
    ME Deadlift 150/330x3
    170/374x3
    190/418x2
    210/462x1 new pr

    Short and sweet today...i was hungover
    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. #121
    WBB Team Captain Coke's Avatar
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    Session(s) are looking nice Kong.

  22. #122
    Crikey, its a 30 foot ape! Kong's Avatar
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    15.10.07

    All weights in kg/lbs

    ME Bench (Touch & Go) 105/231x3
    115/253x3
    125/275x3
    130/286x1
    140/308xfail
    135/297x1
    Parallel Bar Dips BW+22.5/50x5
    x5
    x5
    Incline DB Bench 36s/79sx9
    40s/88sx5
    40s/88sx5
    Decline Situps BW+10/22x5
    x5
    x5
    Machine Crunches 190lbsx14
    x14
    x10
    Front DB Raises 11s/24sx6
    10s/22sx7
    8.5s/19sx8
    Side DB Raises Dropset 10s/22sx8-8.5s/19sx2-7.5s/17sx1-5s/11sx1-3.5s/8sx2
    Rope Pushdowns (30secs rest) 20/44x16
    25/55x11
    30/66x8

    Good session, added in the raises and high rep pushdowns as my partner is having trouble increasing his bench so im pretty much just trying to strengthen the assist muscles.
    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. #123
    rebuilding the foundations Herandi's Avatar
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    nice maxing on the bench kong
    "Our greatest glory is not in never falling, but in rising every time we fall."

  24. #124
    Crikey, its a 30 foot ape! Kong's Avatar
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    16.10.07

    All weights in kg/lbs

    ME DL 150/330x3
    170/374x3
    190/418x3 +1 rep
    200/440x1
    210/482xfail -1 rep
    210/462xfail - Got this last week, shouldnt have done the 200kg first
    HS T-Bar Row 75/165x5
    x5
    x5
    Chinups BWx3
    x3
    x3 +2 assisted
    Seated Cable Row 180lbsx10
    190lbsx7
    200lbsx5
    Power Cleans 65/143x3
    75/165x3
    85/187xfail
    85/187xfail - Cant seem to nail this weight, might drop it a bit and work back up
    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. #125
    T.J.W. pulse's Avatar
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    Quote Originally Posted by Kong View Post
    HS T-Bar Row 70/154x5
    x5
    x5
    ME Deadlift 150/330x3
    170/374x3
    190/418x2
    210/462x1 new pr

    Short and sweet today...i was hungover
    Moving a lot of weight man. And a PR on a day with a hangover?! Bet that made you feel a little better.

    Age: 21 | Height: 5'8'' | Weight: 153lbs
    Squat: 265x1 | Bench: 190x1 | Deadlift: 315x1 (Started 6/3/07)
    My Journal

    Phenom - After two speeding tickets I drive like I have a kilo of cocaine and a dead body in my trunk.


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