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Thread: Progression of an ape

  1. #1751
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    All the better for getting it then mate! Good luck next weekend!
    Thanks bud. Not expecting to place well but need the practice.
    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. #1752
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 07.04.14 - Pull

    Zercher Deadlift (Off bottom pins, trying to mimmick motion of Atlas Stones)
    20kg x 1
    40kg x 1
    50kg x 1

    60kg x 1
    70kg x 1
    80kg x 1

    superset

    BB Row
    60kg x 5
    70kg x 5

    80kg x 5
    80kg x 5

    Machine Assisted Pullups
    Bodyweight minus 20kg x 3
    Bodyweight minus 30kg x 5
    Bodyweight minus 30kg x 5

    Close Grip Pulldowns
    61kg x 10
    61kg x 9

    Face Pull (with Rope attachment)
    5kg x 10
    12.5kg x 5

    18.5kg x 10
    18.5kg x 10
    18.5kg x 10

    DB Shrugs
    10kg Dumbells x 10
    26kg Dumbells x 9
    26kg Dumbells x 9
    26kg Dumbells x 8

    One Arm DB Spider Curls
    2.5kg Dumbells x 10
    8.5kg Dumbells x 8
    8.5kg Dumbells x 8
    8.5kg Dumbells x 6

    Back Extentions
    BW x 8
    BW x 8
    BW x 8

    Left no part of my back unworked in my opinion!
    Last edited by Kong; 04-07-2014 at 12:02 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

  3. #1753
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 09.04.14 - Push

    Flat BB Bench
    40kg x 5
    60kg x 4
    80kg x 3

    100kg x 2
    105kg x 2
    110kg x 2

    Incline DB Bench
    20kg Dumbells x 5
    32kg Dumbells x 6
    32kg Dumbells x 6

    Incline DB Flyes
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10

    One Arm Seated DB Shoulder Press
    15kg x 5 per arm
    26kg x 5 per arm
    26kg x 5 per arm

    Standing DB Lateral Raises
    2.5kg Dumbells x 10
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10

    Close Grip BB Bench
    60kg x 5
    80kg x 1

    90kg x 3

    One Arm DB Overhead Tricep Extention
    10kg x 10 per arm
    10kg x 10 per arm

    Good Session.
    Last edited by Kong; 04-09-2014 at 06:48 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. #1754
    fat submariner
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    Great push sesh there Jamie! Strong double on the bench mate!
    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

  5. #1755
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Great push sesh there Jamie! Strong double on the bench mate!
    Thanks mate. To be honest Bench hasn't progressed as quickly as usual recently but my Deadlifts moving up which will help a hell of a lot more on Sunday! Going to do lower body tomorrow then just a few days of Cardio & Stretching in preperation for the Competition.
    Last edited by Kong; 04-09-2014 at 01:21 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

  6. #1756
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 10.04.14 - Lower

    BB Squats
    60kg x 5
    80kg x 3
    100kg x 2

    120kg x 2
    130kg x 2
    140kg x 2
    145kg x 2...not sure about depth here as my shorts were tightening up at the bottom which limited my ROM.

    Leg Press
    250kg x 5
    250kg x 5

    Leg Extentions (DC Style Rest Pause)
    30lbs x 5
    50lbs x 11 - 5 - 3

    One Leg Curls
    20kg x 8 per leg
    40kg x 8 per leg
    40kg x 8 per leg
    40kg x 7 per leg

    Calf Press
    50kg x 10
    65kg x 10
    65kg x 10
    65kg x 10
    65kg x 10 - 5 - 3 (DC Style Rest Pause)

    Decline Situps
    5 Degree Decline x 10
    20 Degree Decline x 10
    20 Degree Decline x 8
    20 Degree Decline x 8
    20 Degree Decline x 6

    Finished with some Spider Curls with the Ez-Bar and Dumbells. Reying to figure out what feels best for my Bicep training, most of the movements feel really unnatural for me.
    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. #1757
    fat submariner
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    Cracking leg session there Jamie!!! Great squatting and and 250kg leg press? Awesome mate!!!
    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

  8. #1758
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Cracking leg session there Jamie!!! Great squatting and and 250kg leg press? Awesome mate!!!
    Thanks mate. Lower bodies starting to improve slowly but surely.
    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. #1759
    Crikey, its a 30 foot ape! Kong's Avatar
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    Just did some light techique work on the Farmers Walk and Log and went on the Stationary Bike for 20 minutes as my cardios terrible!
    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. #1760
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 16.04.14 - Pull

    Deadlift
    60kg x 5
    100kg x 3
    140kg x 1

    160kg x 1
    180kg x 1...belt & chalk
    200kg x 1...belt & chalk
    Zoned out at the top of the lift, became dizzy and couldnt catch my breath. Been happening too much lately! On the plus side it's a new 1RM.

    Chest Supported DB Row
    10kg Dumbells x 10
    20kg Dumbells x 8
    20kg Dumbells x 8
    20kg Dumbells x 8

    Machine Assisted Pullups
    Bodyweight minus 80kg x 5
    Bodyweight minus 70kg x 5
    Bodyweight minus 60kg x 5
    Bodyweight minus 50kg x 5
    Bodyweight minus 40kg x 5
    Bodyweight minus 30kg x 5

    Chest Suported Face Pull
    10kg x 10
    15kg x 5

    17.5kg x 10
    17.5kg x 10
    17.5kg x 10

    DB Shrugs
    10kg Dumbells x 10
    26kg Dumbells x 10
    26kg Dumbells x 10
    26kg Dumbells x 10

    Ez-Bar Curls
    Bar x 10
    Bar + 10kg x 10
    Bar + 10kg x 10
    Bar + 10kg x 10
    Weak Biceps!
    Last edited by Kong; 04-16-2014 at 10:06 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. #1761
    fat submariner
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    Nice job with the deadlift 1RM buddy! Careful with that chest of yours though mate!!
    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. #1762
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Nice job with the deadlift 1RM buddy! Careful with that chest of yours though mate!!
    Thanks mate. Lost focus and felt like I was losing conciousness just before lockout so cant be 100% I locked out properly. Held it where I could for as long as I could though.
    Last edited by Kong; 04-18-2014 at 07:05 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

  13. #1763
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 18.04.14 - Lower Body

    Front Squat
    20kg x 5
    40kg x 5
    60kg x 5

    80kg x 3...still having problems with catching my breath so decided to cut it off here and go for weight as breathing properly for reps was a no go.
    90kg x 1
    100kg x 1
    110kg x 1

    Leg Press
    250kg x 6
    250kg x 6
    250kg x 6

    One Leg Curls
    20kg x 10
    40kg x 9
    40kg x 9
    40kg x 8

    Seated Calf Press
    50kg x 10
    100kg x 8
    100kg x 8
    100kg x 8 - 4 - 2 (DC Rest Pause Style)

    Decline Situps
    10 Degree Decline x 10
    20 Degree Decline x 10
    20 Degree Decline x 10
    20 Degree Decline x 8

    Keeping things nice and simple,
    Last edited by Kong; 04-18-2014 at 07:16 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

  14. #1764
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 19.04.14 - Push

    One Arm Overhead DB Press
    10kg x 5 per arm
    15kg x 5 per arm
    20kg x 5 per arm
    25kg x 5 per arm
    30kg x 5 per arm

    Incline BB Bench
    20kg x 5
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5

    Close Grip BB Bench
    60kg x 5
    70kg x 1
    80kg x 1

    90kg x 5
    90kg x 5

    Ez-Bar Curls
    Bar
    Bar + 10 x 12
    Bar + 10 x 12
    Bar + 10 x 12

    Ez-Bar Upright Row
    Bar x 10
    Bar + 10 x 10
    Bar + 10 x 10
    Bar + 10 x 10

    Nautilus Chest Press
    43kg x 10
    43kg x 10
    43kg x 10

    Band Pushdowns
    x 15
    x 15
    x 15

    Overhead work is going to start taking priority on my Push day. Saves me doing it on event day so I can get more recovery too.
    Last edited by Kong; 04-19-2014 at 10:15 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

  15. #1765
    Moderator joey54's Avatar
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    Lots of volume there dude. Had to be pumped after that.


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

    Just get under the bar!

  16. #1766
    fat submariner
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    Another 2 great sessions there Jamie! Solid CGBP mate and extremely strong on the leg presses!
    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

  17. #1767
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 25.04.14 - Pull

    First session in a week...

    Speed Deadlift
    60kg x 5
    80kg x 1
    100kg x 1
    110kg x 1

    120kg x 1
    120kg x 1
    120kg x 1
    120kg x 1
    120kg x 1
    120kg x 1

    Machine Assisted Pullups
    Bodyweight minus 75kg x 5
    Bodyweight minus 65kg x 5
    Bodyweight minus 55kg x 5
    Bodyweight minus 45kg x 5
    Bodyweight minus 35kg x 5
    Bodyweight minus 25kg x 3

    Prone DB Row
    15kg Dumbells x 10
    26kg Dumbells x 5
    26kg Dumbells x 5
    26kg Dumbells x 5

    Rear Delt Machine
    14kg x 10
    21kg x 10
    28kg x 10
    35kg x 10

    DB Shrugs
    20kg Dumbells x 10
    30kg Dumbells x 5
    30kg Dumbells x 5
    30kg Dumbells x 5

    Ez-Bar Curls
    Bar (4kg) x 5
    Bar + 10kg x 5
    Bar + 12.5kg x 5
    Bar + 15kg x 5
    Bar + 17.5kg x 5
    Bar + 20kg x 5

    DB Hammer Curls
    2.5kg Dumbells x 10
    7.5kg Dumbells x 8
    7.5kg Dumbells 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

  18. #1768
    fat submariner
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    Good to see you back mate. How's the chest?
    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. #1769
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Good to see you back mate. How's the chest?
    Better thanks mate. Not trained often lately to give it a break but I'm gonna back to it tomorrow with some more Cardio & Conditioning work. Also I've found a dedicated Strongman group who train on Saturdays so I can get more event practice in.
    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. #1770
    fat submariner
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    Quote Originally Posted by Kong View Post
    Better thanks mate. Not trained often lately to give it a break but I'm gonna back to it tomorrow with some more Cardio & Conditioning work. Also I've found a dedicated Strongman group who train on Saturdays so I can get more event practice in.
    Good news on both counts mate... not sure about the cardio though!!!
    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

  21. #1771
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 29.04.14 - Push

    Military Press
    20kg x 5
    30kg x 3
    40kg x 2
    50kg x 1
    60kg x 1
    70kg x 1
    75kg x 1

    80kg x 4
    Was going to do Log Press but I have a bad case of Piles which means cleaning anything off the floor is out of the question! (Nearly went for a log pun there but would have been too easy )

    Incline BB Bench
    40kg x 5
    60kg x 1

    80kg x 5
    80kg x 5
    80kg x 5

    Nautilus Chest Press
    50kg x 10
    50kg x 10
    50kg x 10

    Close Grip BB Bench
    60kg x 5
    80kg x 1

    91kg x 5
    91kg x 5

    Upright Ez-Bar Row
    Bar + 5kg x 10
    Bar + 15kg x 10
    Bar + 15kg x 10
    Bar + 15kg x 10

    Band Pushdowns
    1 Mini x 15
    2 Minis x 8
    2 Minis x 8

    Stationary Bike
    5 minute warmup
    10 minutes at level 6
    3 minute cooldown
    Last edited by Kong; 04-29-2014 at 12:13 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. #1772
    fat submariner
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    Nice pressing Jamie... hope the nobbies clear up soon mate!
    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

  23. #1773
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks mate. And I've had them for months, surgery may be on the cards...yay!
    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. #1774
    fat submariner
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    Quote Originally Posted by Kong View Post
    ... surgery may be on the cards...yay!
    Eeuuurghh!
    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

  25. #1775
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Eeuuurghh!
    I know mate, after my visit last year with my Heart and my nose surgery later in the year they should get me a personalised Hospital Gown 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

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