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Thread: Progression of an ape

  1. #26
    Crikey, its a 30 foot ape! Kong's Avatar
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    And im only eating clean coz im a fatass. Its amazing how i can demolish nearly 2 12" pizzas in one sitting yet i cant eat 75g of brown pasta with tuna. Shows how much difference it makes. The pasta has half a 200g pasta sauce too but thats only like 6g carbs per 100g, practically just tomato and herbs...and i added a lot of chilli powder
    Last edited by Kong; 08-08-2007 at 11:55 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. #27
    Crikey, its a 30 foot ape! Kong's Avatar
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    Approx macro breakdown yesterday
    Protein - 194 - Could be a bit higher but im broke at the moment
    Carbs - 350
    Fat - 55 - Again quite low, need to bump it up a bit
    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. #28
    Senior Member KevinStarke's Avatar
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    Workouts are lookin real good man your strength is movin.

  4. #29
    Crikey, its a 30 foot ape! Kong's Avatar
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    Yeah, this routines puttin my 1rm up every week, lovin it.
    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. #30
    Crikey, its a 30 foot ape! Kong's Avatar
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    This will be my approx macros by the time i hit the sack tonight

    Prot - 214g
    Carbs - 300g
    Fat - 85g
    Cals - 2821

    Thats 6 Sandwitches with low fat tuna-mayo and sweetcorn on brown, spaghetti bolognaise and a shake after training.
    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. #31
    Crikey, its a 30 foot ape! Kong's Avatar
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    ME Squat, Biceps

    Only had about 20 minutes before gym shut today so did squats and decided to catch up on biceps that i missed earlier in the week, shoulda trained hammies but...oh well

    ME Squat - 264x3 286x3 308x3 319x1 330x1 352x1
    That last set felt like it was gonna snap me, concerned that i might not have been parallel, especially on the last 1rm but the guy who works at the gym said the first 4 sets were legit.
    Standing BB Curls - 88x5 88x5 88x4

    Managed to strain my rear delts really bad, especially on the last set of squats when i set the bar lower on my back

    Approx macros for today will be -

    Protein - 208 832
    Carbs - 301 1204
    Fat - 77
    Cals - 2729

    Food today is a big tub of pasta, tuna, sweetcorn, bolognaise sauce, minced beef, spinach, tomato, red peppers and mushroom. Probably have some kind of small pasta dish when i get home and 2 cups of milk before bed.
    Last edited by Kong; 08-10-2007 at 01:21 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

  7. #32
    Crikey, its a 30 foot ape! Kong's Avatar
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    Approx cals by end of today should be - 3248

    210 Prot
    350 Carbs
    112 Fat

    Thats 3 tins tuna mixed with 1 tin tomato soup, 150g tagliatelle with a bit of oil on, an orange, 4 eggs and 1 and 1/2 pints semi-skimmed milk.

    Slightly higher than usual as im going for a meal later for a friends birthday
    Last edited by Kong; 08-11-2007 at 03:38 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

  8. #33
    Crikey, its a 30 foot ape! Kong's Avatar
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    Gonna try Builts BGB for a few months as of next week, routine will look like this -

    Monday - HZ Push Pull

    Rack Pulls 5x5
    Flat BB Bench 5x5
    Bent Over BB row 3x8 superset BB Shrugs 3x8
    Incline DB Bench 3x8
    Close-Grip Cable Row 3x10-12
    Pec-Deck Flyes 3x10-12
    BB Curls 5x5
    One-Arm DB Extensions 3x8

    Tuesday - Quad Dominant

    BB Squats 5x5
    Close-Low Stance Leg Press 3x8
    Leg Curls 3x12-20
    Crunches 3x8-12
    Seated Calves 3x12-20
    HIIT

    Thursday - Vert Push Pull

    Chinups 5x5
    Seated BB Shoulder Press 5x5
    Pulldowns 3x8
    One Arm Side DB Raises 3x8
    Machine Pullovers 3x10-12
    Prone Raises 3x10-12
    CG BB Bench 5x5
    One-Arm DB Preacher Curls 3x8

    Friday - Hamstring Dominant

    Increased ROM RDL (Off 6inch platform) 5x5
    Bent-Knee GM 3x8
    Leg Extensions 3x12-20
    Side Cable Crunches 3x8-12
    Calf Press 3x8-12
    HIIT

    Ive swapped the arm work and ab/calf work around as i would not be as strong training arms the day after back/chest and back/delts.
    Last edited by Kong; 08-11-2007 at 02:28 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

  9. #34
    rebuilding the foundations Herandi's Avatar
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    strong work in here kong. I've been doing BGB for a while now and its really a great routine. sorry if i missed it but what MMA are you training for?
    "Our greatest glory is not in never falling, but in rising every time we fall."

  10. #35
    Crikey, its a 30 foot ape! Kong's Avatar
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    I havent really been doing much as ive been joblessfor 3 months up until this week. Been doing some BJJ and wrestling with a bit of boxing and kickboxing, all really basic beginners stuff, dont log it in here yet. Gonna start at an academy soon, really wanna try some catch wrestling. Where in the uk you from?
    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. #36
    WBB Team Captain Coke's Avatar
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    Squat numbers are nice...interesting hearing you're into the fight game.

  12. #37
    rebuilding the foundations Herandi's Avatar
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    left u an answer in my journal, but brighton
    "Our greatest glory is not in never falling, but in rising every time we fall."

  13. #38
    Crikey, its a 30 foot ape! Kong's Avatar
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    CoCoa - Yeah my cousins big into mma. He moved to my home town for a while before moving to london and i kinda got the bug for it. Cant wait to actually start training with a proffesonal in a few weeks. Ive noticed that my punches seem to have got quicker and more explosive since i implemented power cleans and speed bench into my workouts.

    Herandi - Cool. Ive been thinking for a while that the WBB members from UK should meet up and train, maybe like a powerlifting meet, just do big 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

  14. #39
    Crikey, its a 30 foot ape! Kong's Avatar
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    Went to a tex-mex resturant last night and REALLY cheated on my diet.
    Here go's - 1/2 rack bbq ribs, 12 king prawns,side salad, rice and sour cream
    I then finished my girlfriends chicken chimichanga
    Me and a friend then finished his girlfriends potato wedges
    We then polished off the chicken out of another girls stir fry
    Finished it off with 2 slices of chocolate fudge cake
    Washed it all down with diet coke...may aswell have had full sugar, wouldnt have made much difference. I blame the girls for not being able to finish their meals and offering us their tasties!
    Last edited by Kong; 08-12-2007 at 01:20 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. #40
    Crikey, its a 30 foot ape! Kong's Avatar
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    Approx cals by end of today should be - 3130
    210 Prot
    370 Carbs
    90 Fat

    Barely any food in the house. Had a bagel with cream cheese and bacon before work. For work i have 1 tin tuna and light mayo with 6 slices brown bread, 1 tin of mackerel, 1 tin beef chilli and 1 tin chicken curry.
    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. #41
    Crikey, its a 30 foot ape! Kong's Avatar
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    Which Routine?

    Right guys, im starting a new diet (the IF diet) soon and want to know which routine i should use, either the modified BGB above of this modified 5x5 -

    Day 1 - Squat 5x5
    Deadlift 5x5
    Bench 5x5
    Good Mornings x2
    Weighted Crunches x3
    Leg Extensions x2 superset Leg Curls x2
    Incline DB Press x2

    Day 2 - DE Box Squat 8-10x2 with 60-70% Mondays 5RM
    Seated BB Shoulder Press 4x5
    BB Row 4x5
    Power Cleans 4x5
    Chinups x2
    DB Side Raises x1
    Prone DB Raises x1

    Day 3-Squat 4x5 1x3 1x8
    Deadlift 4x5 1x3 1x8
    Bench 4x5 1x3 1x8
    CG Bench x3
    BB Curls x3
    Pushdowns x1
    BB Shrugs x2
    Last edited by Kong; 08-12-2007 at 02:18 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

  17. #42
    rebuilding the foundations Herandi's Avatar
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    both look like good routines kong, if you're cutting then maybe use the 5x5 routine as 3 days a week will be easier for you. Btw you should put a link to your journal in your sig, that way everyone can find it when you make a post.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  18. #43
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good idea...done!
    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. #44
    T.J.W. pulse's Avatar
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    Finally found it thanks to your link haha. Looks good man - I kinda like that 5x5 more but who am I to say?

    Also: Subscribed
    Last edited by pulse; 08-12-2007 at 07:01 PM.

    Age: 21 | Height: 5'8'' | Weight: 153lbs
    Squat: 265x1 | Bench: 190x1 | Deadlift: 315x1 (Started 6/3/07)
    My Journal

    Phenom - After two speeding tickets I drive like I have a kilo of cocaine and a dead body in my trunk.


  20. #45
    Crikey, its a 30 foot ape! Kong's Avatar
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    Im gonna do a basic 3 day bill starr routine this week as a kind of deloading workout as ive been doing 1 rep maxes every week lately and im feeling it on my shoulders and lower back. After that i will do 4 weeks on my 5x5 then 4 weeks on the modified BGB.
    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. #46
    Crikey, its a 30 foot ape! Kong's Avatar
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    14.08.07

    Doing basic Bill Starr 5x5 this week as a kinda deload.

    Squat - 132x10 154x5 176x5 220x5 242x5 264x5
    Lowered weight this week to repractice form and take them down past parallel.
    Flat BB Bench - 132x10 198x5 209x5 220x5 231x5 242x5
    Gonna start benching without an arch in my back to hit my chest more. The arch on my last set was crazy and it just felt like cheating.
    BB Row - 132x10 176x5 187x5 198x5 209x5 220x5
    Hyperextensions - BWx10 +17platex8 x22platex6
    Crunches - Flatx10 Declinex6 Declinex4 Declinex3 Declinex2

    Felt good. Made a nice change from thrashing one or two body parts in one session.

    Today at work i have 3 tins tuna mixed with low fat mayo divided into 5 sandwiches (10 slices brown bread with olive oil spread on) and 1 and 1/2 pints of milk.
    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. #47
    Crikey, its a 30 foot ape! Kong's Avatar
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    Final routine

    Here is my final routine that i will start next week. It is a modified BGB with trap specialisation on day 4 and obvious back specialisation.

    Day 1 - Hz Push Pull, Bis, Tris

    Deadlift 5x5
    Flat BB Bench 5x5
    Bent Over Row 3x8
    Low Incline DB Bench 3x8
    DB Row 3x8-12
    High Incline DB Flyes 3x8-12
    Olympic BB Curls 5x5
    One Arm Incline DB Extensions 3x8-12

    Day 2 - Quad Dominant, Hamstring accessory, Abs, Calves

    BB Squats 5x5
    Front Squats 3x8
    Leg Curls 3x12-20
    Decline Crunches 5x5
    Seated Calf Raises 3x12-20
    HIIT

    Day 3 - Vert Push Pull, Tris, Bis

    Chinups 5x5
    Seated BB Shoulder Press 5x5
    Close-Grip Pulldowns 3x8
    Seated DB Shoulder Press 3x8
    Medium Grip Pulldowns 3x8-12
    Seated DB Side Raises 3x8-12
    superset
    Prone DB Raises 3x8-12
    CG Bench 5x5
    DB Preacher Curls 3x8-12

    Day 4 - Hamstring Dominant, Quad accessory, Traps, Calves, Abs

    SLDL 5x5
    High foot placement leg press 3x8
    Leg Curls 3x12-20
    BB Shrugs 5x5
    DB Shrugs 3x8-12
    Calf Press 5x5
    Side Machine Crunches 3x8x12

    Im gonna follow the IF diet which a few people on here have noticed improvements in strength AND loss of fat while following it
    Last edited by Kong; 08-14-2007 at 01:56 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

  23. #48
    WBB Team Captain Coke's Avatar
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    Great workout, fine numbers with your squats, benching and rows.

  24. #49
    Crikey, its a 30 foot ape! Kong's Avatar
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    Diet guidelines - Weight 241lbs at approx 28%bf
    Maintenence =3698 approx
    Rest days = 1874 cals
    347g Prot
    Trace Carbs
    54g Fat
    Workout days = 4442 cals
    347g Prot
    480g Carbs
    126g Fat

    As explained in the IF diet thread i will fast for atleast 16 hours and then have a small meal pre-workout meal. The rest of the calories must be consumed before bed to re-commence the 16 hour fast.

    PLUS - Tommorow ill be going for 396 deadlift for 5 reps, gettin myself pumped up already coz i only got 3 last week and i wanna smash it then go for 462 1rm in a few weeks, closing in on 484. Ill also be goin for 154 seated bb press for 5 reps (realistically aiming for 3-4).
    Last edited by Kong; 08-14-2007 at 08:46 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

  25. #50
    Senior Member
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    nice marcos and good luck on those numbers
    2000 or bust

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