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Thread: Progression of an ape

  1. #1576
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 30.12.13 - Cube Method Week 3, Day 1 (Explosive Deadlift)

    Explosive Deadlift (8 x 3 @ 65%)
    111kg x 3
    111kg x 3
    111kg x 3
    111kg x 3
    111kg x 3
    111kg x 3
    111kg x 3
    111kg x 3

    Rack Pull (2 x 5 @ 70%)
    120kg x 5
    120kg x 5

    Seated Machine Leg Curls
    27.5kg x 12
    27.5kg x 12
    27.5kg x 12

    Chest Supported DB Row (Face Down on Bench)
    2.5kg Dumbells x 10
    10kg Dumbells x 8
    15kg Dumbells x 8

    20kg Dumbells x 8
    20kg Dumbells x 8
    20kg Dumbells x 8

    Pulldowns
    120lbs x 10
    120lbs x 10
    120lbs x 10

    All I had time for, gonna catch up with Face Pulls and Shrugs tomorrow after Benching.

    On another note I got a letter from the Heart Specialist today detailing the results of my ECG. Here are the key points -
    "there has been a marked improvement in left ventricular systolic function, which is now mild/moderately impaired while before it was severely impaired"
    "His right ventricle as well was previously impaired and now has returned to normal function"
    "There is the same appearance of septal defects? perimembranous/muscular noted with a gradient of 86"
    "There is moderate to severe aortic regurgitation and dilated aortic root which represents no change to his previous scan"
    "Overall, this hows that he is improving on the current heart failure medication"

    Going to have to ask the Heart Nurse to put most of that in laymans when I next see her haha but looks like good news to me.
    Last edited by Kong; 12-31-2013 at 10:33 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

  2. #1577
    fat submariner
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    Didnae understawn maist ay that bit soonds lik gid news pal (Scottish accent )
    Last edited by macdaknife; 12-30-2013 at 02:31 PM.
    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

  3. #1578
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Didnae understawn maist ay that bit soonds lik gid news pal (Scottish accent )
    Your not the only one mate! The Nurse explained the terms to me before but my memory sucks since I started my medication, get some shitty side effects.
    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. #1579
    Become Unbreakable Mark!'s Avatar
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    From what I've read online, wikipedia etc, good news! Any sort of improvement when it comes to heart function/recovery is of course good news.
    "Light Weight"

    260's by May

  5. #1580
    fat submariner
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    Quote Originally Posted by Mark! View Post
    From what I've read online, wikipedia etc, good news! Any sort of improvement when it comes to heart function/recovery is of course good news.
    ^^That's what I meant!^^ Good news 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

  6. #1581
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Mark! View Post
    From what I've read online, wikipedia etc, good news! Any sort of improvement when it comes to heart function/recovery is of course good news.

    Quote Originally Posted by macdaknife View Post
    ^^That's what I meant!^^ Good news Jamie!
    Thanks guys! It really means a lot.
    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. #1582
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Mark! View Post
    From what I've read online, wikipedia etc, good news! Any sort of improvement when it comes to heart function/recovery is of course good news.
    Quote Originally Posted by macdaknife View Post
    ^^That's what I meant!^^ Good news Jamie!
    Thanks guys!
    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. #1583
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 31.12.13 - Cube Method Week 3, Day 2 (Heavy Bench)

    Heavy Bench (5 x 2 @ 80%)
    60kg x 5
    70kg x 1

    87.5 x 2
    87.5 x 2
    87.5 x 2
    87.5 x 2
    87.5 x 2

    Pause Bench (2 x 3 @ 85%)
    92.5kg x 3
    92.5kg x 3

    Close Grip Bench (Index Finger on inner smooth section of bar) (2 x 4 @ 75%)
    82.5kg x 4
    82.5kg x 5

    Incline DB Flyes
    5kg DB's x 12
    5kg DB's x 12
    5kg DB's x 12

    Rope Pushdowns (Pause and squeeze at lockout)
    7.5kg x 12
    12.5kg x 12
    12.5kg x 12
    12.5kg x 11

    Seated Front to Side DB Raises (1 Rep of each counts as 1 rep)
    5kg DB's x 8
    5kg DB's x 7
    5kg DB's x 6
    ...ouch! These are killers.

    Chest Supported Face Pull
    7.5kg x 12
    12.5kg x 12
    12.5kg x 12
    12.5kg x 12

    Ez-Bar Curls
    15kg x 8
    27.5kg x 8
    27.5kg x 8

    Hammer Strength Machine Preacher Curls
    7.5kg x 10
    7.5kg x 6

    BB Shrugs
    20kg x 12
    40kg x 12
    40kg x 12
    40kg x 12

    Great session! Caught up with the Back work I didnt have time for yesterday and had the energy left for the guns haha.
    Last edited by Kong; 12-31-2013 at 10:33 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

  9. #1584
    fat submariner
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    Solid session there Jamie... well worked 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

  10. #1585
    Become Unbreakable Mark!'s Avatar
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    Awesome session man. Lots of nice work.
    "Light Weight"

    260's by May

  11. #1586
    A.K.A Goodwinner Goodwinm's Avatar
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    Good last session to see the year out! Good stuff mate!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  12. #1587
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys! Gonna stopping drinking for a while and really going to step things up. Starting event training on day 4 (Bodybuilder Day) with a guy who trains Strongman at my gym.
    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. #1588
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Kong View Post
    Thanks guys! Gonna stopping drinking for a while and really going to step things up. Starting event training on day 4 (Bodybuilder Day) with a guy who trains Strongman at my gym.
    Great news about the event training! Wish my gym had strongman equipment! Some farmers, atlas stones and a massive tyre would be awesome!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  14. #1589
    Become Unbreakable Mark!'s Avatar
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    Event training is a beast. I love doing it on deload weeks and for cardio days. I ended up buying an atlas stone mold for my garage, really enjoy it. I plan on getting some farmers walk handles and a log soon after I have my rack put in.
    "Light Weight"

    260's by May

  15. #1590
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Mark! View Post
    Event training is a beast. I love doing it on deload weeks and for cardio days. I ended up buying an atlas stone mold for my garage, really enjoy it. I plan on getting some farmers walk handles and a log soon after I have my rack put in.
    Brilliant.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  16. #1591
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 06.01.14 - Cube Method Week 3, Day 3 (Repetition Squat)

    BB Squat (wearing Wraps, not tight - 2 x 8 @ 70%)
    20kg x 5
    40kg x 5
    60kg x 3
    80kg x 1

    92.5kg x 8
    92.5kg x 8
    Wasn't expecting to get these reps as I havent Squatted for a few weeks.

    Became really cold and dizzy after my second set and ended up gipping in the Toilets and going white as a sheet. Had a sit down for 10 minutes then back to it!

    Front Squat
    20kg x 8
    20kg x 8
    Just used the bar as I'm still not comfortable doing these so today I was mainly practising form.

    Unilateral Leg Extensions
    7.5kg x 12 per leg
    7.5kg x 12 per leg

    Leg Raises
    Flat x 8
    10 Degree Incline x 8
    10 Degree Incline x 8
    10 Degree Incline x 6

    Wood Choppers
    15kg x 10 per side
    15kg x 10 per side

    Hammer Strength ISO Calf Press
    40kg x 8
    90kg x 9
    90kg x 9

    Seated Calf Raises
    40kg x 12
    40kg x 10

    Didn't do Farmers Walk today today as I didn't feel 100% after my dizzy/nauseous spell. Will catch up tomorrow. Good session nontheless.
    Last edited by Kong; 01-14-2014 at 01:44 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

  17. #1592
    Become Unbreakable Mark!'s Avatar
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    Awesome session man. Pushing yourself hard.
    "Light Weight"

    260's by May

  18. #1593
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Mark! View Post
    Awesome session man. Pushing yourself hard.
    Thanks mate, need to step it up as I've been slacking over the fextive period. Had a few hours work done at my Tattoist just before Gym and that makes me feel drained which probably contributed to the spewing!
    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. #1594
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 06.01.14 - Nutrition

    3313 Cals
    171g Protein
    384g Carbs (65g Sugar)
    117g Fat
    41g Fibre
    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. #1595
    Moderator joey54's Avatar
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    Good work squatting and at the table.


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

    Just get under the bar!

  21. #1596
    fat submariner
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    Nice squatting there bud! Nice ink work too!
    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

  22. #1597
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by joey54 View Post
    Good work squatting and at the table.
    Quote Originally Posted by macdaknife View Post
    Nice squatting there bud! Nice ink work too!
    Thanks guys!
    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. #1598
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 07.01.14 - Cube Method Week 3, Day 4 (Explosive Overhead, Biceps, Neck)

    Explosive Log Press (8x3 @ 65%)
    42kg x 3
    52kg x 3
    52kg x 3
    52kg x 3
    52kg x 3
    52kg x 3
    52kg x 3
    52kg x 3
    52kg x 3

    Barbell Push Press (2 x 5 @ 70%)
    20kg x 5
    40kg x 1

    56kg x 5
    56kg x 5

    Back Supported Strict Barbell Curls
    20kg x 8
    25kg x 1

    28.5kg x 8
    28.5kg x 8

    Hammer Strength Machine Preacher Curls
    7.5kg x 12
    7.5kg x 12

    Unilateral Seated DB Lateral Raise
    5kg x 10 per side
    5kg x 10 per side

    Neck Extension (with Head Harness)
    5kg x 12
    8kg x 12
    8kg x 12
    8kg x 12

    Laying Neck Flexion
    2.5kg x 12
    5kg x 12
    5kg x 9

    I know that Brandon Lilly states in one of his videos that the explosive work is more to practice form and be a kind of deload but I really do feel that the percentages are too high on these days. I start to lose form and get fatigued on the last few sets so on my next run I'm going to work from 10% lower percentages because I feel I need to work on speed and explosiveness.
    Last edited by Kong; 01-14-2014 at 01:44 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

  24. #1599
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 07.01.14 - Nutrition

    Calories were on track till I got hungry late on and demolished a very large piece of Brie!

    5182 Cals
    251g Protein
    443g Carbs (120g Sugar)
    241g Fat
    34g Fibre
    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. #1600
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 10.01.14 - Cube Method Week 4, Day 1 (Heavy Deadlift)

    Deadlift (3 x 2 @ 85%)
    60kg x 5
    100kg x 3
    120kg x 1

    140kg x 2
    140kg x 2...realised I was meant to be using 145
    145kg x 2
    145kg x 2

    Rack Pull (2x2 @ 90%)
    153.5kg x 2
    153.5kg x 2

    Seated Leg Curls
    18kg x 12
    32kg x 10
    32kg x 10
    32kg x 10

    Machine Assisted Pullups
    Bodyweight minus 40kg x 5
    Bodyweight minus 40kg x 5
    Bodyweight minus 45kg x 5

    Chest Supported DB Row
    15kg Dumbells x 8
    25kg x 7
    25kg x 7
    25kg x 8...eh?

    Face Pull
    7.5kg x 12
    15kg x 12
    15kg x 12
    15kg x 12

    BB Shrugs
    20kg x 12
    40kg x 12

    60kg x 6
    60kg x 6
    60kg x 6

    Great session, blitzed through it.
    Last edited by Kong; 01-14-2014 at 01:43 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

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