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Thread: Progression of an ape

  1. #1801
    fat submariner
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    Other than when I did the Smolov Base Cycle, I saw leg strength improve most when I squatted twice a week... once on 5/3/1 with a wide stance and the 2nd with a very narrow stance using 3 work sets to failure. The high rep sets make me want to puke 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

  2. #1802
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 21.05.14 - Pull

    Rack Pull (From just below knees)
    40kg x 5
    60kg x 3
    100kg x 1
    140kg x 1
    160kg x 1
    180kg x 1
    200kg x 1
    210kg x 1

    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 Supported DB Row
    15kg Dumbells x 5
    20kg Dumbells x 5
    25kg Dumbells x 5
    30kg Dumbells x 5

    Ez-Bar Curls
    Bar (4kg) x 5
    Bar + 10kg x 5
    Bar + 20kg x 5
    Bar + 24.5kg x 5
    Bar + 27kg x 5

    Rear Delt Machine Flyes
    42kg x 10
    42kg x 10
    42kg x 10

    DB Hammer Curls
    8.5kg Dumbells x 10
    8.5kg Dumbells x 10

    Wide Grip BB Shrugs
    40kg x 10
    50kg x 5
    60kg x 1
    70kg x 10
    70kg x 10
    Last edited by Kong; 05-23-2014 at 06:43 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

  3. #1803
    fat submariner
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    Nice pulling 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

  4. #1804
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Nice pulling Jamie!
    Thanks Steve. It's my last lifting session before my second competition on Sunday, gonna have a few Cardio/Conditioning sessions leading up to it.
    Last edited by Kong; 05-21-2014 at 11:54 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

  5. #1805
    fat submariner
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    Quote Originally Posted by Kong View Post
    Thanks Steve. It's my last lifting session before my second competition on Sunday, gonna have a few Cardio/Conditioning sessions leading up to it.
    That a strongman comp?
    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

  6. #1806
    Crikey, its a 30 foot ape! Kong's Avatar
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    Yeah bud. These are the events -
    1. Press medley .log. sandbag. Dumbell . Axle.
    novice. 60kg/ 60kg/ 40kg/80kg

    2. Farmer's and drag medley
    Novice 80kg farmers /100drag

    3. Crazy medley. Fingless finger 3 flips. Load 2 anvils and finish with yoke 20meters.
    Novice finger120kg/ anvils 50kg ,60kg/ yoke 150kg.

    4. Car dead lift for reps
    Novice small van unloaded

    5. Atlas stone over yoke
    Novice 90kg stone for reps.
    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. #1807
    Crikey, its a 30 foot ape! Kong's Avatar
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    Only thing that bothers me is how quickly I get fatigued and light headed and how easily I overheat now with my Heart Problem. I practiced the Overhead Medley last week and the weights were fine but I just couldn't catch my breath which let me down.
    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. #1808
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 23.05.14 - Push

    Incline BB Bench
    20kg x 10
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5
    85kg x 5

    One Arm DB Push Press
    10kg x 5
    15kg x 5
    20kg x 1
    30kg x 1
    32kg x 1
    Just did some fast singles to practice technique for the Circus Dumbell.

    Close Grip Pause Bench
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 5

    Upright Ez-Bar Row
    Bar (4kg) x 10
    Bar + 10kg x 5
    Bar + 20kg x 10
    Bar + 20kg x 10
    Bar + 20kg x 10

    Nautilus Chest Press
    64kg x 8
    64kg x 8
    64kg x 8

    Band Pushdowns
    Mini looped over top of rack x 12
    Mini looped over top of rack x 12
    Mini looped over top of rack 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

  9. #1809
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 31.05.14 - Lower Body

    BB Squats
    20kg x 10
    40kg x 5
    60kg x 5
    80kg x 3
    100kg x 3...belt & wraps
    110kg x 3...belt & wraps
    120kg x 3...belt & wraps

    Good Mornings
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5

    Machine Hack Squats
    Sled + 40kg x 8
    Sled + 40kg x 8
    Sled + 40kg x 8

    Machine Seated Leg Curls
    9kg x 10
    18kg x 10
    27.5kg x 10
    27.5kg x 10
    27.5kg x 10

    Calf Press
    40kg x 10
    70kg x 10
    70kg x 10
    70kg x 10

    Decline Situps
    5 Degree Decline x 10
    10 Degree Decline x 10
    10 Degree Decline x 10
    10 Degree Decline x 10

    Took it easy on the Squats and Good Mornings as I'e been getting really bad back pains after competing last Sunday.
    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. #1810
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 02.06.14 - Pull

    Deadlift
    60kg x 5
    100kg x 3
    140kg x 1
    160kg x 1
    180kg x 2...straps
    160kg x 3
    140kg x 4

    Chest Supported DB Row
    10kg Dumbells x 5
    15kg Dumbells x 5
    20kg Dumbells x 5
    25kg Dumbells x 5
    30kg Dumbells x 5

    Machine Assisted Pullups
    Bodyweight (106kg) minus 70kg x 5
    Bodyweight minus 60kg x 5
    Bodyweight minus 50kg x 5
    Bodyweight minus 40kg x 5
    Bodyweight minus 30kg x 4

    Hammer Curls
    10kg Dumbells x 5
    15kg Dumbells x 5
    Log (42kg) x 3

    Rear Delt Machine Flyes
    21kg x 10
    49kg x 8
    49kg x 8
    49kg x 8

    Ez-Bar Curls
    Bar (4kg) + 10kg x 10
    Bar (4kg) + 10kg x 10

    BB Shrugs
    20kg x 10
    60kg x 5
    80kg x 6
    80kg x 5
    80kg x 5
    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. #1811
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 03.06.14 - Push

    Rack Overhead Press (Pins set to collar bone level)
    20kg x 5
    40kg x 3
    60kg x 1
    70kg x 1
    80kg x 1
    90kg x 1
    92.5kg x 0
    80kg x 2
    70kg x 4

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

    Close Grip Pause Bench
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 5

    Nautilus Chest Press
    64kg x 9
    64kg x 8
    64kg x 6

    Upright Ez-Bar Row
    Bar (4kg) x 10
    Bar + 10kg x 10
    Bar + 10kg x 10
    Bar + 10kg x 10

    Band Pushdowns
    Mini looped over rack x 6
    Mini looped over rack x 6
    Mini looped over rack x 6
    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. #1812
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 06.06.14 - Lower Body

    BB Squats
    60kg x 5
    80kg x 1
    100kg x 1
    120kg x 1

    130kg x 1...belt & wraps
    140kg x 1...belt & wraps
    120kg x 2

    ATG Dead Front Squats (Off Pins in the Rack)
    40kg x 5
    40kg x 5
    40kg x 5

    Stiff Legged Good Mornings
    40kg x 5
    50kg x 5
    50kg x 5
    50kg x 5

    Leg Extentions
    20lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Calf Press
    50kg x 10
    70kg x 10
    70kg x 10
    70kg x 10
    70kg x 10

    Seated Leg Curls
    22.5kg x 10
    32kg x 10
    32kg x 8
    32kg x 8

    Leg Raises

    Stationary Bike HIIT
    5 x 30/30 at Level 1
    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. #1813
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 07.06.14 - Event Day

    Axle Hang Cleans
    Axle (35kg) x 5
    45kg x 5
    55kg x 5
    55kg x 5
    55kg x 5

    Circus Dumbell Press
    15kg x 5
    20kg x 5
    25kg x 5
    30kg x 5

    Famers Walk/Keg Medley
    55kg per hand x 20 metres/Keg 20 metres
    75kg per hand x 20 metres/Keg 20 metres
    75kg per hand x 20 metres/Keg 20 metres
    75kg per hand x 20 metres/Keg 20 metres

    Yoke
    85kg x 40 metres
    85kg x 40 metres
    125kg x 20 metres

    Prowler Push
    x 20 metres
    x 20 metres
    x 20 metres
    10 seconds between each set
    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. #1814
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 09.06.14 - 3/5/1 Deadlift, Pull

    Deadlift (3's & Singles)
    60kg x 5
    100kg x 3

    115kg x 3
    132.5kg 3
    147.5kg x 5
    165kg x 1
    165kg x 1
    165kg x 1

    Stiff Legged Good Mornings
    20kg x 8
    40kg x 8

    50kg x 8
    50kg x 8
    50kg x 8

    Incline DB Row
    10kg Dumbells x 8
    20kg Dumbells x 8
    20kg Dumbells x 8
    20kg Dumbells x 8

    Machine Assisted Pullups
    Bodyweight (102.2kg) minus 80kg x 10
    Bodyweight (102.2kg) minus 70kg x 8
    Bodyweight (102.2kg) minus 70kg x 8
    Bodyweight (102.2kg) minus 70kg x 8

    Seated Leg Curls
    32kg x 10
    32kg x 10
    32kg x 10

    Machine Rear Delt Flyes
    42kg x 10
    42kg x 10
    42kg x 8

    BB Shrugs
    20kg x 10
    40kg x 10
    40kg x 10
    40kg x 9
    Last edited by Kong; 06-09-2014 at 09:03 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. #1815
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 10.06.14 - 5/3/1 Military Press, Push Assistance

    Military Press
    20kg x 5...hang clean & press
    30kg x 5...hang clean & press
    40kg x 3...hang clean & press
    52.5kg x 5
    60kg x 5
    65kg x 6

    Incline BB Bench
    20kg x 10
    40kg x 8
    60kg x 6
    60kg x 6
    60kg x 6

    Close Grip Bench
    70kg x 5
    70kg x 5

    Upright Ez-Row
    Bar (4kg) + 21kg x 10
    Bar (4kg) + 21kg x 10
    Bar (4kg) + 21kg x 10

    Band Pushdowns
    1 Mini looped over rack x 10
    1 Mini looped over rack x 10
    1 Mini looped over rack x 7

    Was far too warm today and shoulders were burning from the start which made my performance suffer a bit.
    Last edited by Kong; 06-10-2014 at 04:01 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

  16. #1816
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 12.06.14 - Squat 5/3/1, Lower Body

    BB Squat (1's & Singles)
    60kg x 5
    80kg x 1

    95kg x 5
    107.5kg x 3
    120kg x 2
    126kg x 1
    126kg x 1
    All sets were far too hard. Based my max off a lift using wraps and trained without wraps so think i need to adjust accordingly.

    Front Squats
    50kg x 5
    50kg x 5
    50kg x 5

    Leg Extentions
    40lbs x 8
    40lbs x 8

    Calf Press
    50kg x 10
    70kg x 10
    70kg x 10
    70kg x 10
    70kg x 10

    Incline Leg Raises
    5 Degree Incline x 10
    5 Degree Incline x 10
    5 Degree Incline x 10

    Caught up with Biceps from Monday too...

    DB Hammer Curls
    2.5kg Dumbells x 10
    5kg Dumbells x 5
    7.5kg Dumbells x 5

    11kg Dumbells x 5
    11kg Dumbells x 5

    Ez-Bar Curls
    Bar (4kg) + 20kg x 8
    Bar (4kg) + 20kg 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

  17. #1817
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 14.06.14 - Event Day

    Log Press
    50kg x 5
    60kg x 3
    70kg x 1
    80kg x 1
    85kg x 1
    90kg x 1

    Farmers Walk
    55kg per hand x 40 metres
    60kg per hand x 40 metres
    65kg per hand x 40 metres
    70kg per hand x 40 metres
    Last edited by Kong; 06-14-2014 at 07:33 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

  18. #1818
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 17.06.14 - 3/5/1 Deadlift (3's) & Back

    Deadlift (3's)
    115kg x 3 (70%)
    132.5kg x 3 (80%)
    148.5kg x 5 (90%)
    165kg x 1 (100%)

    Prone DB Row
    25kg Dumbells x 6 x 6 x 6

    Machine Assisted Pullups
    Bodyweight minus 65kg x 8 x 8 x 8

    Machine Rear Delt Flyes
    42kg x 10 x 10
    35kg x 10

    BB Shrugs
    40kg x 10 x 10 x 10

    DB Hammer Curls
    12.5kg Dumbells x 5
    10kg Dumbells x 5

    One Arm DB Preacher Curl
    2.5kg Dumbell x 10 per arm
    Last edited by Kong; 06-18-2014 at 01:00 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

  19. #1819
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 17.06.14 - 3/5/1 Bench (5's) & Push

    Flat BB Bench (5's)
    58.5kg x 5 (65%)
    67.5kg x 5 (75%)
    76kg x 5 (85%)

    Incline BB Bench
    40kg x 8 x 8 x 8

    Seated DB Shoulder Press
    7.5kg Dumbells x 8
    10kg Dumbells x 8
    12.5kg Dumbells x 8

    Close Grip BB Bench
    60kg x 8 x 8

    Upright Ez-Bar Row
    Bar + 22.5kg x 10 x 8 x 8


    Band Pushdowns
    1 Mini looped over rack x 10 x 8 x 8

    Incline DB Flyes
    5kg Dumbells x 10 x 10 x 10
    Last edited by Kong; 06-18-2014 at 01:00 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

  20. #1820
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 21.06.14 - Lower Body

    Squats
    20kg x 5
    60kg x 2
    86.5kg x 5
    97.5kg x 3
    108.5kg x 2
    115kg x 1
    115kg x 1

    Front Squats
    60kg x 3
    60kg x 3

    Stiff Leg Good Mornings
    60kg x 8
    60kg x 8
    60kg x 8

    Leg Extentions
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Seated Leg Curls
    36kg x 10
    36kg x 8
    36kg x 8

    Seated Calf Raises
    30kg x 10
    30kg x 10
    30kg x 10

    Leg Raises
    x 10
    x 10
    x 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

  21. #1821
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 22.06.14 - Overhead Work & Triceps

    Strict Log Press
    42kg x 5
    52kg x 3
    62kg x 1
    72kg x 1
    77kg x 1
    79.5kg x 1
    62kg x 4

    Seated DB Press
    10kg Dumbells x 8
    15kg Dumbells x 8
    15kg Dumbells x 8

    Upright Ez-Bar Row
    Bar (4kg) + 22.5kg x 10
    Bar (4kg) + 22.5kg x 10

    Close Grip Bench
    60kg x 8
    60kg x 8

    Band Pushdowns
    Minis x 10
    Minis x 10

    Hang Cleans
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 3
    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. #1822
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 24.06.14 - Pull

    Deadlift
    60kg x 5
    100kg x 3
    140kg x 1
    160kg x 1
    180kg x 1
    190kg x 0...dietings making me weak!
    170kg x 1

    Deadlift for reps in 90 seconds
    150kg x 4 + 1 + 1 + 1 + 1...eugh, pathetic.

    Dead Stop T-Bar Row
    10kg x 5
    15kg x 5
    20kg x 5
    25kg x 5
    30kg x 5
    35kg x 5
    40kg x 5
    45kg x 5

    Machine Assisted Pullups
    Bodyweight minus 80kg x 8
    Bodyweight minus 75kg x 8
    Bodyweight minus 70kg x 8
    Bodyweight minus 65kg x 8
    Bodyweight minus 60kg x 8

    Machine Rear Delt Raises
    14kg x 10
    21kg x 10
    28kg x 10
    35kg x 10
    36kg x 10

    DB Hammer Curls
    2.5kg Dumbells x 8
    5kg Dumbells x 8
    7.5kg Dumbells x 8
    8.5kg Dumbells x 7

    One Arm DB Preacher Curls
    2.5kg Dumbell x 10
    5kg Dumbell x 10
    6kg Dumbell x 9

    DB Shrugs
    5kg Dumbells x 10
    7.5kg Dumbells x 10
    10kg Dumbells x 10

    Finished with a few minutes on the Concept 2 Rowing Machine.
    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. #1823
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 25.06.14 - Push

    Flat BB Pause Bench
    60kg x 5
    70kg x 3
    80kg x 1
    90kg x 1
    95kg x 1
    100kg x 1
    90kg x 2
    Can tell I havent done Flat Bench for a while!

    Incline DB Bench
    15kg Dumbells x 8
    17.5kg Dumbells x 8
    20kg Dumbells x 8
    22.5kg Dumbells x 8

    Seated DB Overhead Press
    5kg Dumbells x 8
    15kg Dumbells x 8
    17.5kg Dumbells x 8

    Close Grip Pause Bench
    40kg x 8
    50kg x 8
    60kg x 6
    70kg x 5

    Upright Ez-Bar Row
    Bar (4kg) x 15kg x 10
    Bar + 20kg x 10
    Bar + 22.5kg x 10
    Bar + 25kg x 8

    Machine Flyes
    7kg x 10
    14kg x 10
    21kg x 10
    28kg x 10

    Band Pushdowns
    Mini doubled over top of Rack x 8
    Mini doubled over top of Rack 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

  24. #1824
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 27.06.14 - Lower Body

    ATF Squats
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    Focused on depth and form today.

    Front Squats
    20kg x 8
    30kg x 8 x 8

    One Leg Extentions
    7.5kg x 10 x 10

    Seated Leg Curls
    36kg x 10 x 10 x 10

    Seated Calf Raises
    32.5kg x 10 x 10 x 10

    Machine Crunches
    20kg x 10
    25kg x 10
    27.5kg x 10
    30kg x 10

    Side Bends
    5kg x 10 x 10 x 10

    Kept it all light 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

  25. #1825
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    Tuesday 01.07.14 - Push

    Flat BB Bench
    40kg x 5
    50kg x 4
    60kg x 3
    70kg x 1
    80kg x 5
    85kg x 5

    Incline DB Bench
    22.5kg Dumbells x 8
    25kg Dumbells x 8
    25kg Dumbells x 8

    Seated DB Shoulder Press
    15kg Dumbells x 8
    17.5kg Dumbells x 6
    17.5kg Dumbells x 6

    One Arm DB Tricep Extentions
    5kg x 8 per arm
    6kg x 8 per arm
    7.5kg x 6 per arm

    Upright Ez-Bar Row
    20kg x 10
    22.5kg x 10
    25kg x 9

    Pushdowns
    10kg x 10
    12.5kg x 10
    15kg x 10

    Machine Flyes
    28kg x 10
    35kg x 10
    35kg x 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

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