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Thread: Progression of an ape

  1. #1
    Crikey, its a 30 foot ape! Kong's Avatar
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    Evolution of an Ape

    Havent posted in a while. Been lazy with the training because me and my missus have been focusing on sorting out our new house which has caused diet to go to rubbish aswell, being unemployed doesnt help either, but from now on gonna start back hard and heavy. Planning to start some mixed martial arts training within the next month or two aswell, it'll be a combination of wrestling, boxing, brazilian ju jitsu, and a bit of muay thai.
    Last edited by Kong; 01-27-2014 at 10:56 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

  2. #2
    Breaker of Skulls Guido's Avatar
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    You've got good numbers, man. Keep at it!
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  3. #3
    Crikey, its a 30 foot ape! Kong's Avatar
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    1/05/07 - Chest, Delts, Tris

    Had to miss triceps as the gym shut before we could get them in.

    Flat Bench - 220Ibs x 5, 220Ibs x 5, 220Ibs x 4
    Decline Smith Bench - 198Ibs x 7, 209Ibs x 3+1 assisted
    Incline Cable Flyes - 44Ibs x 8, 55Ibs x 4+1 assisted
    Clean and Press - 110Ibs x 5, 110Ibs x 5, 110Ibs x 5
    Seated Side DB Raises - 22Ibs x 3(Too heavy), 19Ibs x 6
    Skullcrushers - Didnt have time!

    First time doing clean and presses, suprised at how much harder they are than military press, had to lower my weight quite a bit.
    Last edited by Kong; 05-02-2007 at 10:25 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. #4
    Crikey, its a 30 foot ape! Kong's Avatar
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    02/05/07 - Legs

    Intended to do legs, abs and calves but lo and behold my trousers split on my second set of squats right down the back exposing my hairy ass to everyone so i had to go home!

    BB Squats - 308 x 5...didnt quite go parallel so i lowered the weight
    264 x 2 (would have got 5 but trousers split on second rep!)
    Last edited by Kong; 05-04-2007 at 09:11 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. #5
    Crikey, its a 30 foot ape! Kong's Avatar
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    Had a good back session friday but can only remeber the deadlift weights...
    DL - 352x4 352x3 440x1
    Also did some hammer strength rows, pulldowns, power cleans, BB shrugs and ez-curls
    Last edited by Kong; 05-10-2007 at 01:28 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. #6
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 8/5/07 Chest, Delts, Tris

    Good session, shoulder strengths dropped though. Confused at why i can use 74 pound dumbells for reps but only 121 pounds on the barbell for sets of 5

    Flat BB Bench - 220x5 220x5 220x5
    Incline Smith Bench - 176x6 176x5 + 1 assisted
    Pec-Deck Flyes - 150x6 140x8
    Military Press - 121x5 121x4 121x4
    Seated Side DB Raises - 17x8 19x6
    One-Arm Bent Over DB Raises - 22x10 24x6
    Skullcrushers - 84x2 (too heavy) 73x5 73x5...havent done these in ages and they felt awesome.
    Rope Pushdowns - 88x6 88x4 + 1 assisted
    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. #7
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 9/5/07 Quads, Abs, Calves

    BB Squats - 264x5 264x4 264x4
    Close-Low Stance Leg Press - 638x6 649x4 + 1 assisted
    Leg Extensions - 149x11 165x9
    Weighted Decline Situps - 17x5 17x5 17x4
    Machine Crunches - 143x9 153x5
    Calf Press - 363x5 363x5 363x5
    Seated Calf Raises - 110x6 100x8

    Good workout, felt energised afterwards.
    Last edited by Kong; 05-10-2007 at 01:27 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. #8
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday - 12/5/07 Back, Hams, Traps, Bis

    Power Cleans 132x5 132x5 132x5
    Bent-Over Underhand BB Row 198x5 187x7
    Wide-Pulldowns 132x5 143x4+2 assisted
    Leg Curls 70x8 90x3+2 assisted
    BB Shrugs 187x9 198x7
    Ez-Bar Curls 84x5 84x5 84x4

    Skipped deadlifts today as trained first thing in the morning and i knew i wouldnt give them 100%
    Last edited by Kong; 05-16-2007 at 09:54 AM. Reason: Wrong date
    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. #9
    Crikey, its a 30 foot ape! Kong's Avatar
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    15/05/07 - Chest, Delts, Tris

    Flat BB Bench 231x4 231x3 231x3
    Incline Smith Bench 165x9 176x6
    Pec-Deck Flyes 130x11 150x6+1 assisted
    BB Military Press 132x4 132x4 132x4
    Seated Side DB Raises 17x8 19x6
    One-Arm Bent Over DB Raises 22x11 24x8
    Skullcrushers 75x5 75x4 75x4

    Shoulder strengths getting back up thank christ
    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. #10
    Crikey, its a 30 foot ape! Kong's Avatar
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    Its lonely in here.
    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. #11
    Crikey, its a 30 foot ape! Kong's Avatar
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    Havent posted in a while. Started following Heavy Bombers hybrid routine recently and i have to say i like it.

    DE Bench, Primary Delt & Tricep, Secondary Chest

    DE Bench(60% 1rm 9x3 using different grips) - 154Ibs with 45 secs between sets
    Military Press - 99Ibs x 5
    110Ibs x 5
    121Ibs x 5
    132Ibs x 5 (Just)
    143Ibs x 1
    CG BB Bench - 132 x 5
    143 x 5
    154 x 5
    165 x 5
    176 x 3
    Havent done close grip in a while but they fried my tris...awesome
    Last edited by Kong; 06-13-2007 at 01:51 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

  12. #12
    Crikey, its a 30 foot ape! Kong's Avatar
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    DE Box Squat, Primary Back & Bis, Secondary Legs

    DE Box Squat (8x2 using 70% 1rm) - 220Ibs 8x2 with 1 min between sets
    Hammer Strength Chest Supported Row - 99 per side x 12
    121 per side x 8
    132 per side x 4
    Chinups - BW x 2
    BW x 2
    BW x 1 (Cant do many coz im fat!)
    Overhand cable row - 160x10
    170x7
    180x3
    One Arm Incline DB Curls - 33sx6
    33sx6
    39sx4
    DB Shrugs - 79s x 4...then something went in my lower trap area on the fifth rep. I had to go home and get my girlfriend to put some major pressure on it coz i couldnt move my left arm or my neck without suffering from a stabbing pain, think it was my body getting me back for skipping deadlifts.
    Last edited by Kong; 06-13-2007 at 01:51 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. #13
    Crikey, its a 30 foot ape! Kong's Avatar
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    3.7.07 - ME Bench

    Havent posted in a while but here goes.

    ME Decline BB Bench - 176x3, 198x3, 220x3, 253x3, 264x1...Fail!
    Confused me as i lifted it last week (just) and was gonna try for 275 after, ah well, must be one of those days.
    Low-Incline DB Bench - 75'sx9, 79x6
    Nautilus Seated Chest Press - Cant remember, a few sets around 185 i think.
    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. #14
    Watchya talkn bout willis
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    nice numbers kong, how are you liking westside?
    Weight:207
    375/300/365 Goal by summer:415/315/415

  15. #15
    Crikey, its a 30 foot ape! Kong's Avatar
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    Its awesome, ive always preffered lower reps so its good for me.

    DE Squats, Back

    DE Box Squats - 198 9x2
    DL - 308x3, 330x3, 352x3, 374x2
    Underhand BB Row - 198x5, 187x7, 176x6
    Cable Row - 170x8, 180x6, 190x4
    One Arm Hammer Strength High Row - 121x7, 127x5, 132x3
    Power Cleans - 110x5, 121x5, 132x5, 143x5, 154x4
    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. #16
    Crikey, its a 30 foot ape! Kong's Avatar
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    18.07.07 - DE Squat, Back, Traps

    DE Box Squats - 209 8x2
    Deadlifts - 308x3 330x3 352x3 374x3
    Underhand Bent-Over BB Row - 187x9 198x7 209x5
    Cable Row - 180x9 190x7 200x5
    One-Arm Hammer Strength High Row - 121per sidex8 127x6 132x4
    Power Cleans - 110x5 121x5 132x5 143x5 154x4
    BB Shrugs - 220x9 231x7 242x5

    Good session. Havent been doing power cleans long but weights going up pretty quick.
    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. #17
    Crikey, its a 30 foot ape! Kong's Avatar
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    17.07.07 - ME Bench, Abs

    Forgot to log mondays workout, here goes...

    ME Flat Bench (Pause-at-bottom) - 176x3 187x3 198x3 209x3 220x3 231x3
    242x2 253x1
    Hammer Strength Chest Press - 77 per sidex9 83x7 88x5
    Vertical Grip Nautilus Bench - 185x7 200x5 216x4
    Decline Situps - BWx5 BW+6platex5 BW+11platex5
    Cable Side Twists - 2x15 3x10 4x5

    Used mostly machines for chest as i am at the end of getting rid of a bad infection on my finger that swells and goes purple when i put too much pressure on it so i just pushed using my palms. Luckily the antibiotics made it bearable for deadlifting the next day
    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. #18
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 31.07.07

    am - Chest, Abs

    Flat Bench (Touch and go) - 220x3 231x3 242x3 253x2+1 assisted 264x1 275xfail
    Incline BB Bench - 198x7 209x5 198x6
    Nautilus Machine Bench - 200x7 216x4 200x5
    Did a few sets of crunches aswell

    pm - Back

    DE Box Squats - 209 8x2
    DL - 352x3 374x3 396x2 407x1 418xfail
    BB Row - 209x5 209x5 209x5
    Pulldowns - 132x7 143x5 132x6
    One-Arm Hammer Strength Row - 132x8 149x5 143x6
    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. #19
    Crikey, its a 30 foot ape! Kong's Avatar
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    DE Bench, Delts, Tris, Bis

    DE Bench - 176 9x3
    Seated BB shoulder Press - 143x5 143x4 143x4
    CG Bench - 176x5 176x5 176x5
    One-Arm DB Side Raises (Dropset) - 22x6-19x2-17x2 28x2-22x2-19x2 22x6-19x2-17x2
    Bent Over DB Raises - 22x10 28x6 22x9
    Pushdowns - 132x8 143x6 132x7
    BB Curls - 88x5 88x4 88x4
    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. #20
    Crikey, its a 30 foot ape! Kong's Avatar
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    ME Squat, Hamstrings

    BB Squats - 264x3 286x3 308x2 319x1 330x1 341x1
    Hack Squats - 264x10 308x5 264x9
    Leg Extensions - 198x7 215x5 198x6
    SLDL - 198x5 198x5 198x5
    Leg Curls - 70x9 80x4 70x5
    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. #21
    Crikey, its a 30 foot ape! Kong's Avatar
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    ME Bench, Abs, Calves

    Floor Press - 231x3 242x3 253x3 264x3 275x1
    Flat BB Bench - 231x5 231x4 231x4
    Incline DB Bench (30 Degree Incline) - 79x6 88xfail
    Decline Crunches - x5 x3 x2
    Cable Crunches - 143x8 154x6 154x6
    Calf Press - 341x5 341x5 341x5
    Standing Calf Raises - 330x8 345x6 340x7
    Flat BB Bench - 220x1 242x1 264x1 275xfail
    Last edited by Kong; 08-06-2007 at 02:17 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. #22
    Crikey, its a 30 foot ape! Kong's Avatar
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    DE Squat, Back

    DE Box Squats - 176 8x2
    Deadlift - 352x3 374x3 386x3 407x1 418x1
    Power Cleans - 154x4 154x3 154x3
    Bent Over BB Row- 220x5 220x5 220x3
    Underhand Pulldowns - 198x10 231x5 231x5
    Rope Cable Row - 140x8 150x6 150x6

    Decent workout. Couldnt seem to get into the right mindset to explode that weight up on powercleans, deads took it outta 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

  23. #23
    Crikey, its a 30 foot ape! Kong's Avatar
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    Diets pretty clean so far today. Working a 12 hour shift so i cooked 300g brown pasta, 3 tins of tuna, spinach, sweetcorn all mixed up to have over 4 meals and some pistachios for some healthy fats. Only let down is that i keep drinking mochas to stay awake, security sucks, especially when its for a closed down car showroom plus i gotta go train straight after. Probably finish off with a shake after training and a tuna sandwitch with a cup of milk before bed.
    Last edited by Kong; 08-08-2007 at 11:37 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

  24. #24
    Senior Member
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    very strong Kong, keep power cleans before deads if you plan on doing em. clean diet, i wish i ate like that (keeps eating pepperoni calzone )
    2000 or bust

  25. #25
    Crikey, its a 30 foot ape! Kong's Avatar
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    Im glad someone finally dropped by, especially a beast like you. Dont feel bad, im only eating so clean coz i have to prepare my food for work the night before in bulk. Up until this week i think i had pizza every other day...the other days were kfc, junk food makes you strong!
    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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