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Thread: Progression of an ape

  1. #151
    WBB Team Captain Coke's Avatar
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    Super sessions in here bro.

  2. #152
    Crikey, its a 30 foot ape! Kong's Avatar
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    21.11.07

    Warmup sets in itallics

    Weights in kgs/lbs

    Power Cleans
    20/44x10
    40/88x8
    60/132x5
    70/154x4
    75/165x3
    80/176x2
    85/187x1

    One-Arm HS Row
    25/55x10
    80/176x8
    85/187x7
    90/198x5

    BB Dead Row in Rack
    90/198x5
    90/198x5
    90/198x5

    Neutral Grip Chinups
    BW(246lbs)x3
    BWx2
    BWx1

    Prone DB Rear Delt Row
    7.5s/17sx10
    20s/44sx8
    21s/46sx4

    BB Shrugs
    40/88x10
    110/242x5
    115/253x3
    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. #153
    Crikey, its a 30 foot ape! Kong's Avatar
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    Herandi, CoCoa...thanks guys
    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. #154
    Crikey, its a 30 foot ape! Kong's Avatar
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    24.11.07

    Warmup sets in itallics

    Weights in kgs/lbs

    Delts, Tris & Bis

    Clean & Press
    20/44x10
    40/88x8
    60/132x5
    65/143x4
    70/154x3
    75/165x2
    80/176x1
    85/187x1
    90/198x1

    Seated HS Iso Shoulder Press
    20/44psx10
    55ps/121psx5
    55ps/121psx3
    55ps/121psx1

    CG Bench
    60/132x10
    105/231x3
    100/220x5
    100/220x3

    DB Skullcrushers
    7.5s/17sx10
    12.5s/28sx6
    13.5s/30sx3

    BB Curls
    20/44x10
    45/99x1
    40/88x5
    40/88x3

    HS Preacher Curls
    10/22x10
    20/44x5+1 assisted

    Clean and press are definitely my favourite lift
    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. #155
    Crikey, its a 30 foot ape! Kong's Avatar
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    26.11.07

    Warmup sets in itallics

    Weights in kgs/lbs

    Flat BB Pause Bench
    60/132x10
    70/154x8
    100/220x5
    110/242x4
    120/264x3
    130/286x2 assisted slightly at the top of the second rep

    Incline DB Bench
    40s/88sx5
    40s/88sx5
    40s/88sx5

    Standing Calf Raises
    105lbsx10
    405lbsx5
    405lbsx4
    405lbsx3

    Calf Press
    60ps/132psx9
    62.5ps/138psx7
    65ps/143psx5
    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. #156
    Crikey, its a 30 foot ape! Kong's Avatar
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    27.11.07

    Warmup sets in itallics

    Weights in kgs/lbs

    Power Cleans
    20/44x10
    40/88x8
    85/187x3
    80/176x5
    80/176x3

    Deadlifts
    60/132x10
    160/352x3
    170/374x3
    180/396x2
    So much for deadlifting every other week, have a week away and my strength has dropped big time! Oh well, only take a few weeks to get back.

    BB Dead Row in rack
    40/88x10
    95/209x5
    95/209x4
    95/209x3

    Cable Pulldowns
    105/231x8
    120/264x4
    115/253x5

    One-Arm HS Chest Supported Row
    80ps/176psx6
    82.5ps/182psx4

    BB Shrugs
    60/132x10
    100/220x5
    105/231x5
    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. #157
    rebuilding the foundations Herandi's Avatar
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    all numbers still looking good kong
    "Our greatest glory is not in never falling, but in rising every time we fall."

  8. #158
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Herandi View Post
    all numbers still looking good kong
    No doubt man, that Kong is looking strong -

  9. #159
    Crikey, its a 30 foot ape! Kong's Avatar
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    Herandi, CoCoa - Thanks again guys. Diet and sleep not been on track lately so progress is slowing and i havent trained my legs in 2 weeks now Not by choice but by circumstance. Will go hard back at it next week.

    Warmup sets in itallics

    Weights in kgs/lbs

    Clean and Press
    20/44x10
    40/88x8
    80/176x3
    75/165x3
    75/165x3
    75/165x3

    HS Iso Shoulder Press
    52.5ps/115.5psx5
    52.5ps/115.5psx5
    52.5ps/115.5psx4

    Seated Side DB Raises
    10s/22sx8

    CG Bench
    50/110x10
    100/220x5
    100/220x5
    100/220x3 - These felt really awkward and uncomfortable today

    DB Skullcrushers
    11s/24sx8
    11s/24sx6
    11s/24sx5

    BB Curls
    20/44x10
    40/88x4 - These also felt really awkward and i was weaker than last week

    HS Preacher Curls
    15/33x8
    15/33x8

    Pretty half-arsed effort today, especially on tris and bis.
    Last edited by Kong; 12-01-2007 at 07:51 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

  10. #160
    Crikey, its a 30 foot ape! Kong's Avatar
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    03.12.07

    Chest, Abs, Calves

    Warmup sets in itallics

    Weights in kgs/lbs

    Flat BB Pause Bench
    60/132x10
    70/154x8
    80/176x6

    115/253x3
    120/264x2+1 assisted
    125/275x1
    Was going for 3x3 but i used a close grip than normal and it made a BIG difference to my strength, not good.

    Dips
    BW (245lbs)x5
    BW (245lbs)x5
    BW (245lbs)x5

    Incline DB Bench
    32s/70sx8
    36s/79sx6
    Was gonna go for 8 with 40kg dumbells but again strengths dropped

    Decline Situps
    BWx10
    +12.5/27.5x5
    +15/33x3

    Machine Crunches
    Stack+5/11x8
    Stack+10/22x8
    Stack+15/33x8

    Standing Calf Raises
    105lbsx10
    390lbsx5
    405lbsx5
    420lbsx4

    Calf Press
    57.5ps/126.5psx8
    60ps/132psx8
    62.5ps/137.5psx8
    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. #161
    rebuilding the foundations Herandi's Avatar
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    great dips for a big guy kong. What's happening with the diet then, still cutting? also are you on a particular routine or just your own one?
    "Our greatest glory is not in never falling, but in rising every time we fall."

  12. #162
    Crikey, its a 30 foot ape! Kong's Avatar
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    Herandi - Thanks, usually do dips with 30kg chained to my belt but my pal left the chain at home so had to make do, figured doing dips with no added weight was better than any alternative. I follow pretty much my own routine. Its a 4 day Chest,Abs,Calves - Back, Traps - Delts, Tris, Bis - Quads,Hams split.

    Warmup sets in itallics

    Weights in kgs/lbs

    Power Cleans
    20/44x10
    40/88x8
    75/165x5
    80/176x3 -2?
    Power cleans seem to get weaker or plateau if i do them once or twice a week so im gonna start doing them every other week

    Regular Deadlift
    100/220x5
    170/374x3
    180/396x3 +1 from last week
    190/418x...wouldnt even move. HAvent trained my hams in about 2 weeks and i felt a lot of strain in my hamstrings on eack rep so im figuring thats the reason for my strength loss in the deadlift.

    BB Dead Row in rack
    40/88x10
    90/198x5
    95/209x4 -1

    Cable Pulldowns
    45/99x10
    90/198x8
    105/231x8
    120/264x4

    Cable Face Pull
    30lbsx10
    70lbsx8
    80lbsx8

    BB Shrugs
    40/88x10
    90/198x8
    95/209x8
    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. #163
    Crikey, its a 30 foot ape! Kong's Avatar
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    06.12.07

    Quads, Hams and random Calves

    Warmup sets in itallics

    Weights in kgs/lbs

    Had just under three weeks off leg training so dont expect much...

    BB Squats
    40/88x10
    60/132x8
    110/242x3
    120/264x3
    130/286x3

    Leg Press
    75ps/165psx10
    155ps/341psx5
    160ps/352psx2
    Was gonna go for 165/363 per side but as you can tell it wasnt gonna happen

    Leg Extensions
    50lbsx10
    60lbsx8
    70lbsx8
    80lbsx6

    SLDL
    60/132x10
    110/242x5
    120/264x5

    Seated Calf Raises
    25/55x10
    50/110x10
    55/121x7
    57.5/126.5x3
    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. #164
    rebuilding the foundations Herandi's Avatar
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    great deadlifts and all kong. Can't wait to reach your strength level, long way off yet though!
    "Our greatest glory is not in never falling, but in rising every time we fall."

  15. #165
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    getting strong as a ape in here !
    2000 or bust

  16. #166
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys
    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. #167
    Crikey, its a 30 foot ape! Kong's Avatar
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    07.12.07

    Delts, Tris, Bis

    Warmup sets in itallics

    Weights in kgs/lbs

    Would usually start with clean and press but clean strengths been up and down lately so started with...

    Miltary Press
    20/44x10
    40/88x8
    75/165x3
    80/176x2...dissapointing

    Seated HS Iso Press
    20ps/44psx10
    52.5ps/115.5psx5
    55ps/121psx4

    Standing Front Raises
    10s/22sx8

    Standing Side DB Raises
    10s/22sx6

    Prone DB Rear Delt Raises
    10s/22sx8

    CG Bench
    50/110x10
    95/209x5
    100/220x5
    105/231x3

    DB Skullcrushers
    10s/22sx8
    11s/24sx6
    12.5s/27.5sx3

    Standing Ez-Bar Curls
    15/33x10
    20/44x8
    35/77x5
    40/88x3...biceps getting weaker!...oh well

    HS Precher Curls
    12.5/27.5x8
    15/33x7
    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. #168
    Crikey, its a 30 foot ape! Kong's Avatar
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    08.12.07

    Back

    Warmup sets in itallics

    Weights in kgs/lbs

    Pulldowns
    45/99x10
    60/132x8
    75/165x10
    90/198x7
    105/231x4

    One-Arm DB Row
    20/44x10
    40/88x6
    52.5/115.5x3

    Wide Cable Station Pulldowns
    25ps/55psx10
    50ps/110psx8
    55ps/121psx5

    Cable Row
    Stack(200lbs)+20/44x5
    Stack(200lbs)+20/44x3

    Cable Pullovers
    70lbsx10
    80lbsx8
    90lbsx6

    Already trained my back this week but my pal asked if i wanted to train with him and i had nothin better to do...and we all know you can never have too big a back
    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. #169
    WBB Team Captain Coke's Avatar
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    Solid lifts everywhere Kong -

  20. #170
    Crikey, its a 30 foot ape! Kong's Avatar
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    11.12

    Warmup sets in itallics

    Weights in kgs/lbs
    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. #171
    Crikey, its a 30 foot ape! Kong's Avatar
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    11.12.07

    Chest, Calves

    Warmup sets in itallics

    Weights in kgs/lbs

    Flat BB Pause Bench
    60/132x10
    70/154x8
    80/176x6
    110/242x3
    115/253x3
    120/264x2...same as last week but i struggled more on the second rep. Been drinking all weekend coz my big cousin came to visit from london so nursing a big hangover

    Parallel Bar Dips
    BWx5
    BWx5
    BWx5

    Incline DB Bench
    34s/75sx8
    36s/79sx5-2...poor

    Standing Calf Raises
    105lbsx10
    390lbsx5
    405lbsx5
    420lbsx3

    Calf Press
    60ps/132psx8
    62.5ps/138psx8
    65ps/143psx6

    Going back to a simple push/pull 3 day split next week
    Last edited by Kong; 12-14-2007 at 06:04 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

  22. #172
    Crikey, its a 30 foot ape! Kong's Avatar
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    13.12.07

    Back

    Warmup sets in itallics

    Weight in kgs/lbs

    Regular DL
    60/132x10
    100/220x5
    170/374x3
    180/396x3
    190/418x1

    Dead Row in rack
    60/132x10
    90/198x5
    95/209x5
    100/220x3

    Pulldowns
    45/99x10
    90/198x8
    105/231x8
    120/264x5

    BB Shrugs
    60/132x10
    100/220x8
    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. #173
    Crikey, its a 30 foot ape! Kong's Avatar
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    13.12.07

    Quads, Abs, Calves

    Warmup sets in itallics

    Weights in kgs/lbs

    BB Squats
    40/88x10
    60/132x8
    120/264x3
    130/286x3
    140/308x2...leg strengths nearly back to what it was

    Leg Press
    300/660x5
    310/682x5
    320/704x3

    Leg Extensions
    60lbsx8
    70lbsx8
    80lbsx8

    Cable Crunches
    30lbsx10
    40lbsx8
    80lbsx8
    90lbsx8
    100lbsx8

    Seated Calf Raises
    25/55x10
    50/110x8
    55/121x6
    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. #174
    Crikey, its a 30 foot ape! Kong's Avatar
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    14.12.07

    Delts, Tris, Bis

    Warmup sets in itallics

    Weights in kgs/lbs

    Military Press
    20/44x10
    30/66x8
    40/88x6
    70/154x3
    75/165x3
    80/176x2

    HS Iso Machine Press
    52.5ps/115.5psx5
    55ps/121psx3

    Front DB Raises
    11s/24sx6

    Side DB Raises
    10s/22sx6

    Bent-Over DB Raises
    10s/22sx8

    CG Bench
    50/110x10
    100/220x5
    105/231x3

    DB Skullcrushers
    10s/22sx8
    11s/24sx8
    12.5s/28sx3

    Ez-Bar Curls
    20/44x10
    30/66x5
    40/88x5
    45/99x3

    HS Machine Preacher Curls
    12.5/28x8
    15/33x6
    12.5/28x8
    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. #175
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052

    31.01.08

    Chest, Tris

    All weights in kgs/lbs

    Warmup sets in itallics

    Trained at a different gym to usual and had low energy so pretty much a poor session

    Flat BB Pause Bench
    60/132x12
    870/154x10
    110/242x4
    115/253x2
    120/264x1
    The bench was far too low to the ground which prevented me from getting my feet underneath me for good leg drive

    Machine Flyes
    [I]30/66x12[/I
    55/121x12
    60/132x8
    Havent done flyes in about 6 months and they felt ok, something different

    Cable Pushdowns
    25/55x12
    40/88x10
    50/110x8
    100/220x2

    Dip Machine
    Cant remember
    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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