
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: 195lb (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
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
EzBar 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; 05232014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Nice pulling Jamie!
Age: 41  Height: 5'10"  Weight: 195lb (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
Last edited by Kong; 05212014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Age: 41  Height: 5'10"  Weight: 195lb (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
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...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
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
EzBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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; 06092014 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...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...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 EzRow
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; 06102014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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
EzBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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; 06142014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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; 06182014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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; 06182014 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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...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
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 TBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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 EzBar 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...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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