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Thread: Progression of an ape

  1. #1851
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 29.07.14 - Fasted Cardio

    Got a new Exercise Bike yesterday so that I've got no excuse to do Cardio anymore. Had a cup of Green Tea and 2 Stimulant Free Fat Burners and just did 15 minutes at Level 2 to ease myself in. Still got a nice sweat on!
    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. #1852
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 29.07.14 - Quads, Biceps, Core

    Pause ATF Squats
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    Shut it down there. Having a light day.

    Front Squats
    40kg x 6
    40kg x 6

    One Leg Extentions
    7.5kg x 8 per leg
    15kg x 8 per leg
    15kg x 8 drop to 7.5kg x 4 per leg

    Ez-Bar Curls
    Bar (4kg) x 10
    Bar + 10kg x 5
    Bar + 14.5kg x 1

    Bar + 24.5kg x 6
    Bar + 24.5kg x 6

    One Arm DB Preacher Curl
    2.5kg x 10 per arm
    7.5kg x 10 per arm
    7.5kg x 8 per arm

    Incline Board Leg Raises
    5 Degree Incline x 10
    5 Degree Incline x 10
    5 Degree Incline x 8

    DB Side Bends
    5kg x 10 per side
    10kg x 10 per side
    11kg x 10 per side

    Threw Biceps in to catch up from last session.
    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. #1853
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 01.08.14 - Rep Deadlift & Back

    Deadlift
    60kg x 5
    100kg x 3
    120kg x 1
    140kg x 6...chalk, grip failed on 6'th
    100kg x 8...straps, could have got more but struggled catching my breath.

    Cable Row
    50lbs x 10
    100lbs x 8
    100lbs x 8
    100lbs x 8

    Machine Assisted Pullups
    Bodyweight minus 80kg x 8
    Bodyweight minus 60kg x 8
    Bodyweight minus 60kg x 8
    Bodyweight minus 60kg x 8

    Face Pull
    5kg x 10
    10kg x 10
    10kg x 10
    10kg x 10

    DB Shrugs
    6kg Dumbells x 10
    10kg Dumbells x 10
    10kg Dumbells x 10
    10kg Dumbells x 10

    Laying Leg Curls
    30lbs x 10
    35lbs x 10
    40lbs x 10
    45lbs 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...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. #1854
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 04.08.14 - Heavy Bench & Chest, Calves

    Flat Bench
    50kg x 5
    70kg x 3
    90kg x 1
    100kg x 1

    110kg x 2
    100kg x 4

    Incline BB Bench
    40kg x 8
    60kg x 8
    60kg x 8

    Machine Flyes
    21kg x 10
    35kg x 15
    35kg x 12

    Calf Press
    40kg x 8
    80kg x 4

    80kg x 8
    80kg x 8

    Seated Calf Raise
    20kg x 10
    35kg x 10 - 5 - 2...rest pause
    Last edited by Kong; 08-04-2014 at 11:49 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. #1855
    fat submariner
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    Very strong pressing 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. #1856
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Very strong pressing Jamie!
    Thanks mate.
    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. #1857
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 5.08.14 - Cardio

    Woke up, had some Green Tea and did some fasted Cardio on the Stationary Bike.
    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. #1858
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 06.08.14 - Heavy Squat, Quads, Abs

    Heavy BB Squat
    40kg x 5
    60kg x 3
    80kg x 1
    100kg x 1
    120kg x 1
    130kg x 2...wraps

    Front Squats
    40kg x 5
    50kg x 5
    50kg x 5

    One Leg Extentions
    7.5kg x 12 per leg
    7.5kg x 12 per leg

    Damned weak Quads!

    Incline Board Leg Raises
    5 Degree Incline x 10
    5 Degree Incline x 10
    5 Degree Incline x 10

    Too bloody warm! Had a lot of fluid on my chest this past week due to my Heart Condition so found it hard to catch my breath in this heat. Decent session nontheless, wish my Quads werent so stubborn though...
    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. #1859
    fat submariner
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    Tried close stance squats for your quads 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

  10. #1860
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Tried close stance squats for your quads Jamie?
    I've been doing the Front Squats close stance to try and make my Quads do some more work.
    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. #1861
    Crikey, its a 30 foot ape! Kong's Avatar
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    Light Overhead, Delts, Triceps & Biceps

    Seated Military Press
    20kg x 10
    30kg x 8
    40kg x 6

    50kg x 6
    60kg x 6

    Close Grip Bench
    40kg x 10
    60kg x 5

    80kg x 6
    60kg x 8

    Upright Ez-Bar Row
    10kg x 8
    20kg x 8
    20kg x 8

    DB Lateral Raise
    2.5kg Dumbells x 10
    6kg Dumbells x 10
    6kg Dumbells x 10

    One Arm DB Tricep Extention
    5kg x 10 per arm
    10kg x 9 per arm
    10kg x 5 per arm...triceps had nothing left...weak!

    Ez-Bar Curls
    Bar x 10
    20kg x 2

    25.5kg x 6
    25.5kg x 6

    One Arm dB Preacher Curl
    3.5kg x 10 per arm
    7.5kg 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...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. #1862
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 14.08.14 - Heavy Deadlift, Back & Hamstrings

    Deadlift
    60kg x 5
    100kg x 3
    140kg x 1
    160kg x 1

    180kg x 1...chalk
    200kg x 1...chalk
    180kg x 2...straps

    One Arm DB Row
    10kg x 10 per arm
    15kg x 8 per arm

    20kg x 8 per arm
    20kg x 8 per arm
    20kg x 8 per arm

    Pulldowns
    Did a few sets and hated them...

    Face Pull
    5kg x 10
    10kg x 11
    10kg x 10
    10kg x 10

    DB Shrugs
    5kg Dumbells x 10
    12.5kg Dumbells x 10
    12.5kg Dumbells x 10
    12.5kg Dumbells x 8

    Seated Leg Curls
    12.5kg x 10
    25kg x 8
    32.5kg x 6

    45kg x 8
    45kg x 8
    45kg 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...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. #1863
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 15.08.14 - Rep Bench, Chest, Calves

    Flat Bench
    20kg x 10
    40kg x 8
    60kg x 6

    80kg x 8
    80kg x 8

    Incline Bench
    20kg x 10
    60kg x 6..trceps were failing here...
    40kg x 8

    Machine Flyes
    28kg x 10
    42kg x 10
    42kg x 8

    HS Calf Press
    50kg x 10
    70kg x 5

    85kg x 6
    85kg x 6

    Rest-Pause Seated Calf Raises
    20kg x 10
    35kg x 12 - 6 - 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. #1864
    fat submariner
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    Great pulls the other day bud... you need to update your 1RMs and goals in your signature block.
    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

  15. #1865
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Great pulls the other day bud... you need to update your 1RMs and goals in your signature block.
    Thanks mate, still need to add more volume and back off sets but I get winded easily. And I will do, going to test them properly in a few weeks.
    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. #1866
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 19.08.14 - Quads

    Rep Squats
    20kg x 10
    40kg x 5
    60kg x 3
    80kg x 2

    100kg x 5
    60kg x 10

    Very Close Stance Squats
    80kg x 5
    80kg x 5

    One Leg Extentions
    10lbs x 10 per leg
    20lbs x 9 per leg
    20lbs x 9 per leg

    Didn't have time to do core, will catch up next session.
    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. #1867
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 21.08.14 - Heavy Overhead, Delts, Triceps, Biceps

    Military Press
    20kg x 10
    40kg x 5
    50kg x 3
    60kg x 1
    70kg x 1
    80kg x 1

    85kg x 1
    90kg x 1
    95kg x X...got it halfway then lost my balance
    80kg x 3

    Close Grip Bench
    40kg x 5
    60kg x 3
    80kg x 1

    100kg x 3
    80kg x 6

    Upright Ez-Bar Row
    20kg x 8
    30kg x 6
    30kg x 6

    Ez-Bar Curls
    5kg x 10
    10kg x 8
    20kg x 3

    30kg x 5
    30kg x 5

    One Arm DB Preacher Curl
    10kg x 8 per arm
    10kg x 8 per arm

    DB Lateral Raise
    10kg Dumbells x 6
    10kg Dumbells x 6

    Pushdowns
    30lbs x 10
    50lbs x 10
    50lbs 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...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. #1868
    fat submariner
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    Strong pressing as usual Jamie... especially overhead 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

  19. #1869
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Strong pressing as usual Jamie... especially overhead mate!
    Thanks bud. Thought I was going to get the 95 as 90 flew up. Wish my lower body would progress the same!
    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. #1870
    fat submariner
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    Quote Originally Posted by Kong View Post
    Thanks bud. Thought I was going to get the 95 as 90 flew up. Wish my lower body would progress the same!
    I'm the opposite mate... maybe we should train together!
    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

  21. #1871
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    I'm the opposite mate... maybe we should train together!
    That would be quite a mission to the Gym either way! haha
    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. #1872
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 22.08.14 - Deadlift, Back, Hamstrings

    Deadlift
    60kg x 5
    80kg x 3
    100kg x 1
    120kg x 1
    140kg x 1

    160kg x 5
    140kg x 1 x 1 x 1 x 1...last sets were just to practice technique.

    Chest Supported DB Row
    5kg Dumbells x 10
    10kg Dumbells x 10
    15kg Dumbells x 8

    20kg Dumbells x 8
    26kg Dumbells x 6
    26kg Dumbells x 6

    Machine Assisted Pullups
    Bodyweight minus 70kg x 8
    Bodyweight minus 60kg x 8
    Bodyweight minus 60kg x 8

    DB Shrugs
    5kg Dumbells x 10
    8.5kg Dumbells x 8

    15kg Dumbells x 8
    17.5kg Dumbells x 7
    15kg Dumbells x 8

    Face Pull
    5kg x 10
    10kg x 10

    12.5kg x 10
    12.5kg x 10
    7.5kg x 12

    Seated Leg Curls
    13.5kg x 10
    22.5kg x 8
    32kg x 12
    32kg x 12
    18kg x 15
    Last edited by Kong; 08-22-2014 at 10:26 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

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