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Thread: Progression of an ape

  1. #1626
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Great session there Jamie! Strong on the explosive benching mate!
    Thanks mate!
    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. #1627
    Become Unbreakable Mark!'s Avatar
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    Good looking bench day bud.
    "Light Weight"

    260's by May

  3. #1628
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Mark! View Post
    Good looking bench day bud.
    Thanks bud.
    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. #1629
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 20.01.13 - Nutrition

    3757 Cals
    206g Protein
    436g Carbs (144g Sugar)
    121g Fat
    35g Fibre
    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. #1630
    Moderator joey54's Avatar
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    Put the food away yesterday for sure.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  6. #1631
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by joey54 View Post
    Put the food away yesterday for sure.
    Thats was me being careful what I ate! My calorie intake has been around 4000 to 5000 a day over Chritsmas. Really need to cut back a bit as my gut has grown more than any other part of my body over the festive period haha.
    Last edited by Kong; 01-21-2014 at 12:52 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

  7. #1632
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 22.01.14 - Nutrition

    4079 Cals
    172g Protein
    447g Carbs (127g Sugar)
    174g Fat
    39g Fibre

    Too much fat.
    Last edited by Kong; 01-21-2014 at 06:53 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

  8. #1633
    A.K.A Goodwinner Goodwinm's Avatar
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    That bench session looked good up there.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  9. #1634
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Goodwinm View Post
    That bench session looked good up there.
    Thanks mate, you should try those Front to Side Raises, they're a killer!
    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. #1635
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 22.01.14 - Cube Method Week 5, Day3 (Heavy Lower)

    Heavy Squats (3 x 2 @ 85%)
    20kg x 5
    60kg x 3
    80kg x 1
    100kg x 1

    112.5kg x 2
    112.5kg x 2
    112.5kg x 2

    Front Squats
    40kg x 2
    60kg x 2
    60kg x 2

    Unilateral Leg Extensions
    15kg x 8 per leg
    15kg x 8 per leg
    15kg x 8 per leg

    Seated Calf Raises
    25kg x 10
    40kg x 10
    40kg x 10
    40kg x 10
    40kg x 10

    Incline Leg Raises
    10 Degree Incline x 8
    10 Degree Incline x 8
    10 Degree Incline x 8
    10 Degree Incline 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

  11. #1636
    fat submariner
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    Nice session Jamie. How are you getting on with Cube?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #1637
    Crikey, its a 30 foot ape! Kong's Avatar
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    I'm loving it mate, feel fresh everytime I train. I'm used to training all out all the time but I'm really starting to appreciate the benefits of cycling the intensity. Its been really hard fighting the urge to go back to max doubles and triples but think its gonna pay off in the long term. My knees and shoulders are thanking me! haha

    We'll see how much good its done me when I test my new max's in week 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

  13. #1638
    Become Unbreakable Mark!'s Avatar
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    I definitely will pay off man. It's still hard for me and I went back to 5/3/1, but again I started feeling beat up each session. So, I went back to cube.
    "Light Weight"

    260's by May

  14. #1639
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 23.01.14 - Cube Method Week 5, Day4 (Repetition Overhead/Event, Biceps)

    Repetition Log Press (2 x 4-8 @ 80%)
    Log (42kg) x 5
    52kg x 3

    64.5kg x 6
    64.5kg x 5

    Push Press (2 x 3 @ 85%)
    68.5kg x 3
    68.5kg x 3

    Farmers Walk
    50kg per hand x 10 metres
    60kg per hand x 30 metres (2 turns)
    60kg per hand x 30 metres (2 turns)

    Ez-Bar Spider Curls
    Bar (5kg) x 10
    10kg x 10

    15kg x 10
    15kg x 10
    15kg x 10
    15kg x 10

    Seated Unilateral Lateral Raise
    2.5kg Dumbell x 12
    7.5kg Dumbell x 8
    7.5kg Dumbell x 8
    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. #1640
    fat submariner
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    Another good session Jamie... consistently hitting it at the moment!
    Last edited by macdaknife; 01-23-2014 at 07:28 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #1641
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Another good session Jamie... consistently hitting it at tge moment!
    Thanks mate. Was hoping for 2 easy sets of 6 on the Log but it's a pain to lock out. The Spider Curls are definitely the way forward for my Bicep training!
    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. #1642
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 23.01.13 - Nutrition

    3995 Cals
    222g Protein
    407g Carbs (116g Sugar)
    162g Fat
    37g Fibre
    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. #1643
    fat submariner
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    Quote Originally Posted by Kong View Post
    The Spider Curls are definitely the way forward for my Bicep training!
    Never heard of them mate... will Google tomorrow.
    Last edited by macdaknife; 01-23-2014 at 07:29 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #1644
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Kong View Post
    Thanks mate, you should try those Front to Side Raises, they're a killer!
    Sound like it. Always worth a try!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  20. #1645
    Become Unbreakable Mark!'s Avatar
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    May have to try those spider curls too. Solid training!
    "Light Weight"

    260's by May

  21. #1646
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 26.01.14 - Cube Method Week 6, Day 1 (Explosive Deadlift, Back)

    Explosive Deadlift (6 x 2 @ 70%)
    60kg x 2
    100kg x 2

    120kg x 2
    120kg x 2
    120kg x 2
    120kg x 2
    120kg x 2
    120kg x 2

    Rack Pull (2 x 5 @ 75%)
    128.5kg x 5
    128.5kg x 5

    Seated Machine Leg Curls
    18kg x 12
    32kg x 12
    32kg x 12
    32kg x 12

    Chest Supported Dumbell Row
    7.5kg Dumbells x 12
    15kg Dumbells x 5

    22.5kg Dumbells x 9
    22.5kg Dumbells x 8
    22.5kg Dumbells x 8

    Dumbell Shrugs
    15kg Dumbells x 10
    15kg Dumbells x 9
    15kg Dumbells x 8

    Machine Assisted Pullups
    Bodyweight minus 60kg x 10
    Bodyweight minus 60kg x 8
    Bodyweight minus 70kg x 9

    Chest Supported Face Pull
    10kg x 12
    17.5kg x 12
    17.5kg x 12
    17.5kg x 11

    Decent 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. #1647
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 28.01.14 - Cube Method Week 6, Day 2 (Heavy Bench, Triceps)

    Flat Bench (3 x 2 @ 85%)
    40kg x 5
    60kg x 4
    80kg x 3

    92.5kg x 2
    92.5kg x 2
    92.5kg x 2

    superset with

    DB Spider Curls
    2.5kg Dumbells x 10
    5kg Dumbells x 10
    5kg Dumbells x 10
    5kg Dumbells x 10
    5kg Dumbells x 10

    Pause Bench (2 x 2 @ 90%)
    97.5kg x 3
    97.5kg x 3

    Close Grip Bench (2 x 3-5 @ 95%)
    87.5kg x 3
    87.5kg x 3

    Cable Pushdowns
    15kg x 6
    24.5kg x 6

    31.5kg x 6
    31.5kg x 6
    31.5kg x 6

    Machine Flyes
    64kg x 6
    64kg x 6
    64kg x 6

    Seated Front to Side Raises (1 rep of each counts as 1 rep)
    2.5kg Dumbells x 8
    8.5kg Dumbells x 5
    8.5kg Dumbells x 5
    8.5kg Dumbells x 5

    The benching felt far too heavy today, not feeling 100%. Was nice to lower the reps on everything though.
    Last edited by Kong; 01-28-2014 at 01:25 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

  23. #1648
    fat submariner
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    Solid benching again Jamie!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #1649
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Solid benching again Jamie!
    Thanks Steve!
    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. #1650
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 29.01.14 - Cube Method Week 6, Day 3 (Repetiton Squat, Calves & Abs)

    Repetition Squat (2 x 4-8 @ 80%)
    40kg x 8
    60kg x 6
    80kg x 4

    106kg x 6...Wraps
    106kg x 5...Wraps

    Front Squats
    60kg x 3
    60kg x 3

    Unilateral Leg Extensions
    15kg x 9 per leg
    15kg x 9 per leg
    15kg x 8 per leg

    Seated Calf Raises
    25kg x 12
    40kg x 11
    40kg x 10
    40kg x 10
    40kg x 10

    Incline Leg Raises
    Flat x 10
    10 Degree Incline x 10
    10 Degree Incline x 10
    10 Degree Incline x 8
    10 Degree Incline x 8
    Last edited by Kong; 01-30-2014 at 06:37 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

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