
BB Squat
20kg x 5
40kg x 3
60kg x 3
80kg x 3
90kg x 3
100kg x 3
6" Deficit DL
100kg x 5
100kg x 5
100kg x 5
One Leg Extentions
7.5kg x 10 per leg
7.5kg x 10 per leg
7.5kg x 9 per leg
Leg Curls
37kg x 10
37kg x 9
37kg x 9
Seated Calf Raises
35kg x 10
35kg x 9
35kg x 9
Machine Crunches
30kg x 10
30kg x 10
30kg x 10
DB Side Bends
7.5kg x 10 per side
7.5kg x 10 per side
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
6" deficit DLs? Bloody hell Jamie!
Had any more events whilst I've been away? How's the ticker?
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
No mate, dropped out of one as I kept getting injured (lower back) and I'm meant to have another in Scarbrough at the end of the month but I'm unsure if its worth travelling all that way to just be crippled for the rest of the week haha. Heart's doing good too 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Dead TBar Row
10kg x 5
20kg x 5
30kg x 5
40kg x 5
50kg x 5
52.5kg 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 6
Rear Delt Machine Flyes
14kg x 10
21kg x 10
28kg x 10
36.25kg x 10
DB Shrugs
10kg Dumbells x 10
12.5kg Dumbells x 10
12.5kg Dumbells x 10
Finished with some Curls.
Last edited by Kong; 07042014 at 12:49 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Log Press
35kg x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5
Farmers Walk
55kg per hand x 20 metres
55kg per hand x 20 metres
55kg per hand x 20 metres
Atlas Stones
60kg x 1
70kg x 1
80kg x 0
70kg x 3
Didn't feel too well today so cut it short.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Everything alright 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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
60kg x 5
100kg x 3
120kg x 1
140kg x 1
160kg x 2
170kg x 2
140kg x 4
Incline 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 10
Bodyweight minus 70kg x 8
Bodyweight minus 70kg x 8
Bodyweight minus 70kg x 8
Rear Delt Machine Flyes
14kg x 10
28kg x 10
28kg x 10
28kg x 10
DB Shrugs
12.5kg Dumbells x 10
12.5kg Dumbells x 10
12.5kg Dumbells x 10
Seated Leg Curls
28kg x 10
41kg x 8
41kg x 8
41kg 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Bench
20kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5
Incline DB Bench
20kg Dumbells x 8
26kg Dumbells x 8
26kg Dumbells x 8
Machine Flyes
21kg x 10
21kg x 10
21kg x 10
Calf Press
20kg x 8
50kg x 8
50kg x 8
55kg x 8
Seated Calves
25kg x 12
25kg x 12
25kg x 12
Stretched out Chest & Calves
Battle Ropes
30 seconds all out then 30 seconds rest
20 seconds all out then 20 seconds rest
20 seconds all out then 20 seconds rest
10 seconds all out then 10 seconds rest
10 seconds all out
Stationary Bike
5 minutes warmup
10 minutes at level 4
5 minute cooldown
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
BB Squat
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5
Smaller jumps and more volume next time.
Front Squat
20kg x 8
40kg x 5
60kg x 4
40kg x 5
God I suck at Front Squats!
One Leg Extentions
7.5kg x 10 per leg, x 10 per leg, x 10 per leg
Side Bends
5kg x 10 per side
10kg x 10 per side, x 10 per side, x 10 per side
Incline Leg Raises
5 Degree Incline x 10, x 10, x 10
Finished by stretching the muscles that were trained.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Started cutting today. All meals will be lean Meats with Greens apart from preworkout where I'll have a small amount of carbs aswell as postworkout where I'll add 50g simple carbs to my shake.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Military Press
20kg x 10
40kg x 5
50kg x 3
60kg x 1
70kg x 3
72.5kg x 3
Upright EzBar Row
20kg x 8
22.5kg x 8
25kg x 8
DB Lateral Raises
2.5kg Dumbells x 12
2.5kg Dumbells x 12
2.5kg Dumbells x 12
Close Grip Bench
50kg x 5
60kg x 5
70kg x 5
70kg x 5
One Arm DB Tricep Extention
2.5kg x 10 per arm
5kg x 10 per arm
6kg x 10 per arm
8.5kg x 9 per arm
EzBar Curls
Bar x 10
10kg x 5
20kg x 6
20kg x 6
20kg x 6
One Arm DB Preacher Curls
5kg x 10 per arm
5kg x 10 per arm
5kg x 10 per arm
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
60kg x 5
100kg x 5
110kg x 5
120kg x 5
Prone DB Row
5kg Dumbells x 10
17.5kg Dumbells x 5
22.5kg Dumbells x 6, x 6, x 6
Machine Assisted Pullups
Bodyweight minus 80kg x 8
Bodyweight minus 65kg x 8, x 8, x 8
Rear Delt Machine Flyes
21kg x 10
29kg x 10, x 10, x 10
DB Shrugs
5kg Dumbells x 10
15kg Dumbells x 8, x 8, x 8
Seated Machine Leg Curls
41kg x 10, x 9, 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Calf Press
20kg x 10
50kg x 5
60kg x 8 x 8 x 8
Seated Calf Raises
27.5kg x 12 x 12 x 12
Flat BB Bench
50kg x 5
70kg x 3
90kg x 3
95kg x 3
100kg x 3
Incline BB Bench
20kg x 6
40kg 5
50kg x 6 x 6 x 6
Machine Flyes
28kg x 10 x 10 x 10 dropset to 14kg x 10
Last edited by Kong; 07182014 at 03:38 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Strong Mil Press 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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
BB Squat
20kg x 5
60kg x 3
80kg x 1
100kg x 3
110kg x 3
120kg x 3
Front Squat
20kg x 5
40kg x 5
60kg x 5
60kg x 5
One Leg Extentions
7.5kg x 11
7.5kg x 11
7.5kg x 11
Incline Leg Raises
5 Degree Incline x 10
10 Degree Incline x 10
10 Degree Incline x 10
DB Side Bends
6kg Dumbell x 10 per side
12.5kg x 10 per side
12.5kg x 10 per side
Last edited by Kong; 07212014 at 02:10 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Military Press
20kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
Upright EzBar Row
10kg x 8
24.5kg x 8
24.5kg x 8
Side DB Lateral Raises
2.5kg x 10
5kg x 10
5kg x 10
Close Grip Bench
20kg x 10
40kg x 5
60kg x 5
70kg x 6
70kg x 6
One Arm DB Tricep Extention
3.5kg x 10 per arm
8.5kg x 10 per arm
8.5kg x 10 per arm
EzBar Curls
Bar x 10
10kg x 5
21kg x 6
21kg x 6
21kg x 6
One Arm DB Preacher Curl
3.5kg x 10
6kg x 10
6kg x 10
Last edited by Kong; 07222014 at 06:50 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Deadlift
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 1
160kg x 1
180kg x 2
140kg x 5
Prone DB Row
10kg Dumbells x 10
20kg Dumbells x 5
25kg Dumbells x 6
25kg Dumbells x 6
25kg Dumbells x 6
Machine Assisted Pullups
Bodyweight minus 60kg x 8
Bodyweight minus 60kg x 8
Bodyweight minus 60kg x 6
Seated Leg Curls
21kg x 10
41kg x 10
41kg x 10
Ended it there as I didnt feel too great.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
nice pulls Jamie... good double at 180kg mate!
you ok?
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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Flat Bench
40kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
Incline BB Bench
40kg x 8
50kg x 8
50kg x 8
Machine Flyes
21kg x 10
35kg x 10 drop 21kg x 8 drop 7kg x 8
Calf Press
25kg x 8
50kg x 8
70kg x 8
70kg x 8
Seated Calf Raises
10kg x 12
30kg x 12
30kg x 12
Finished by stretching Chest & Calves.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Warmed up with Band Dislocates & Pull Aparts
Military Press
20kg x 5
40kg x 3
50kg x 1
60kg x 1
70kg x 1
80kg x 2
60kg x 5
Close Grip Pause Bench
40kg x 5
60kg x 3
70kg x 1
80kg x 4
One Arm DB Tricep Extentions
2.5kg x 10 per arm
6kg x 5 per arm
10kg x 8 per arm
10kg x 8 per arm
superset with
One Arm DB Lateral Raise
2.5kg x 10 per arm
5kg x 5 per arm
6kg x 8 per arm
6kg x 8 per arm
Short & sweet. Was going to do Biceps too but my training partner was in a rush.
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Great Mil Press 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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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