Ox's Journal Of Insanity
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| John |  | ... | 30-11-2017 @ 23:09 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Think there are amazing things to happen just over the horizon  | ||
| nails | | ... | 01-12-2017 @ 10:06 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said: Cheers mate. Yes following some BB lads I know they rave about this style of training and seeing as the next 2-3 months is all about adding more size I will try it. Hardest thing currently is getting in enough food, I have a BB prep coach give me some diet advice and I've just bumped calories again as I have been dropping weight so now on 650g Carbs...120g Fats....330g Protein a day, hoping I can creep up 1/2lb overall a week/2 weeks with this, no longer care about weight classes I just want to be the strongest version and currently most muscular version of me possible. Back end of next year I may cut and get down to under 10% BF again but focus currently is adding muscle, then hitting a 260kg Squat, 220kg Bench and a 350kg Deadlift and maybe a 140kg OH too. One step at a time lol. Lofty goals mate but with your current progress I don't see this being a problem. great environment you're in, that can only help. Talking with people who have already walked the walk is invaluable. | ||
| Oxman | | ... | 04-12-2017 @ 06:31 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Think there are amazing things to happen just over the horizon Cheers mate...been my best year to date by a very long way, looking forward to pushing on next year. | ||
| Oxman | | ... | 04-12-2017 @ 06:33 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: Lofty goals mate but with your current progress I don't see this being a problem. great environment you're in, that can only help. Talking with people who have already walked the walk is invaluable. Thanks mate...I think they are all doable goals, just need to stay healthy and limit injuries. Taking advice from those who know more I have found to be key...when I decided to move to bodybuilding for 3 months I talked to those doing it to find the best way and its very different to what I would have done myself, makes a huge difference. | ||
| Oxman | | ... | 04-12-2017 @ 12:16 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | After a relaxing weekend I was expecting to feel on it this morning but energy levels very low so had to dig a bit to pull this out of the bag today. Morning BW - 108kg Upper A Bench Press 60kg x 20 80kg x 15 100kg x 8 120kg x 3 142.5kg x 8 rep pb 142.5kg x 8 142.5kg x 8 volume pb This week - 3420kg Last Week - 3360kg Felt tough today I must admit but tripling a rep pb is not bad, more there on set 1, died a little by the end. Wondering if i'd do better cutting back to 135kg 4x8 and building up again. Chest on fire from these though and triceps felt very very worked. Smith Machine Behind Head Press 62.5kg x 10 62.5kg x 10 62.5kg x 10 62.5kg x 10 This week - 2500kg Last Week - 2400kg Still fairly comfy, last few sets were tougher but moving well still, feeling good, delts blow up nicely from these. Yellow Back Machine 100kg x 12 rep pb 100kg x 12 100kg x 12 100kg x 12 volume pb This week - 4800kg Last Week - 4680kg Still moving nicely, I love this machine, gives an amazing pump and the ROM feels so good. I filmed last set for Animals perusal lol. Still moving very nicely and back felt really worked after. Upright Bench Press Machine 87.5kg x 12 rep pb 87.5kg x 12 87.5kg x 12 87.5kg x 12 volume pb This week - 4200kg Last Week -4080kg Getting tougher but still moving ok, chest really feels these, pump was intense, the way the weight loads it feels like it will be productive for bench lockout. Strict Pec Dec 86.5kg x 10 86.5kg x 10 86.5kg x 10 86.5kg x 10 volume pb This week - 3460kg Last Wee -3360kg These hurt...a lot. Kept the negatives nice and slow and got a deep stretch, chest felt wrecked after. Strict Dumbbell Lateral Raises 11kg x 13 11kg x 13 11kg x 13 11kg x 13 11kg x 13 This week - 715kg Last Week - 660kg Energy now on the floor but kept these very very strict..will increase reps not weight for a while with these to keep the reps better quality. Delts on fire, minimised rest periods and kept constant tension on delts, was painful. Strict Machine Preacher Curls 52.5kg x 8 52.5kg x 8 52.5kg x 8 52.5kg x 8 volume pb This week -1680kg Last week -1600kg Still moving very well and getting a good long ROM, good pump and biceps feel worked hard by the end. Dips 110.5kg x 12 110.5kg x 12 110.5kg x 12 110.5kg x 12 (Weight includes BW) This week - 5304kg Last week - 5184kg I do enjoy dips, even heavily fatigued...whole of upper body blew up with these and moved very well. And that was that...energy levels made it tough but got it done and feel ok now I am finished, very worked but not on my knees. Rest and food now ready for Lower 1 tomorrow. Vid | ||
| Oxman | | ... | 05-12-2017 @ 13:47 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Lower 1 Morning BW - 108.5kg Hook Grip Deadlift Practice 60kg x 10 100kg x 5 140kg x 5 180kg x 3 220kg x 2 240kg x 1 260kg x 1 Tried using a different tape today and it feels worse, much better with just skin, still not feeling a strong grip as yet, going to take some time I feel. Decent practice again though. Sumo Deadlifts 100kg x 8 140kg x 8 170kg x 8 170kg x 8 170kg x 8 170kg x 8 vol pb This week - 5440kg Last Week - 5120kg Upped weight by 10kg and slowed the negatives. Felt very good, light but the muscles felt very worked, sitting back into the movement a little better now and its feeling a more natural movement, not bad for a cheater lift lol. Hack Squats 130kg x 8 130kg x 8 130kg x 8 130kg x 8 volume pb This week - 4160kg Last Week - 4000kg Favourite leg movement these days...I get a huge pump from these...kept strict with a slow deep negative, feels very good. Building nicely. Lying Leg Curls 65kg x 8 rep pb 65kg x 8 65kg x 8 65kg x 8 volume pb This Week - 2080kg Last Week - 2000kg Still feeling very strong, huge ROM on this set up and it feels really good. Deadlift Machine SLDL 145kg x 12 145kg x 12 145kg x 12 This week - 5220kg Last Week - 5040kg This set up enables a really nice deep stretch and glutes/hams really hit well from it, prefer it to a barbell. V Squat Machine Calf Raise 85kg x 12 85kg x 12 85kg x 12 85kg x 12 volume pb This week - 4080kg Last Week - 3840kg Huge calf pump, literally hurt to stand up after the 4th set, making sure I get a deep stretch and a high contraction every rep. I maybe seeing things but calves seem to be a tad larger, i'm struggling more to pull my knee sleeves on when cold. Did a little ab work on a new ab machine that was in and called it a day. Decent session today, all building nicely still, feel worked but not wrecked, starting to adapt to rep work. Vid.. | ||
| nails | | ... | 05-12-2017 @ 14:15 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice couple of session mate. Those Sumo's look much better, you're actually using you hips this time lol. It will be very interesting to see how this effects for conventional pull. The hook grip quest continues. I intend to have a crack myself next week although I think you're doing alright. There's no way I'll be getting anywhere near you with my soft girl hands. Keep at it mate and it will get better with practice. Personally I feel very strong with a hook grip but I can only go light due to the afore mentioned girl hands. | ||
| Oxman | | ... | 05-12-2017 @ 14:36 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Nice couple of session mate. Those Sumo's look much better, you're actually using you hips this time lol. It will be very interesting to see how this effects for conventional pull. The hook grip quest continues. I intend to have a crack myself next week although I think you're doing alright. There's no way I'll be getting anywhere near you with my soft girl hands. Keep at it mate and it will get better with practice. Personally I feel very strong with a hook grip but I can only go light due to the afore mentioned girl hands. Thanks mate...the sumo certainly feels like its working things that are not normally worked, despite the light weight. Hook is a funny one mate...just doesn't feel secure as yet, pain not an issue tbh but grip still slips too much...anything above 280kg is just not happening yet. Worth trying mate, just go slowly with it. | ||
| Oxman | | ... | 07-12-2017 @ 13:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Upper 2 BW - 107.6kg (Can't get weight creeping up even on current calories, going to increase again) Strict Overhead Press Bar x 20 40kg x 15 60kg x 5 72.5kg x 8 72.5kg x 8 72.5kg x 8 72.5kg x 8 volume pb This week - 2320kg Last Week - 2240kg Moving very nicely indeed, getting quality reps and volume in. Feet Flat Floor Press 102.5kg x 8 102.5kg x 8 102.5kg x 8 102.5kg x 8 102.5kg x 8 volume pb This Week - 4100kg Last Week - 3200kg Still building very well, certainly a weak movement for me considering my bench these days, bringing these up has to be beneficial. Triceps really worked hard on this movement. Chest Supported Rows 65kg x 8 65kg x 8 65kg x 8 65kg x 8 volume pb This Week - 2080kg Last Week - 2000kg Again good solid reps and another increase on last week, still moving well and lats worked hard by the last set. Cable Side Lateral Raises 15kg x 11 15kg x 11 15kg x 11 15kg x 11 15kg x 11 volume pb This Week - 825kg Last Week - 600kg Upped reps by 1 a set and added a 5th set. All moving well and great pump. Free Smith Barbell Shrugs 110kg x 10 110kg x 10 110kg x 10 110kg x 10 This Week - 4400kg Last Week - 4000kg 10kg up on last week and feeling good, take a good 1-2second squeeze pause at the top, makes it tougher but more effective than banging more weight on...I am learning. EZ Concentration Curls 55kg x 8 rep pb (too heavy) 50kg x 10 50kg x 10 50kg x 10 50kg x 10 This Week - 2440kg Last Week - 1680kg 55kg was a 2.5kg increase but another 3 sets was not going to happen so took weight back and upped reps instead to get the work in. Hammer Preacher Curls 15kg x 10 15kg x 10 11kg x 10 11kg x 10 11kg x 10 11kg x 10 Again 15kg was too much to get the volume in so took weight back...will go to 12.5kg next time, switched these to preacher to keep them stricter. Reverse Pec Dec 70kg x 10 70kg x 10 70kg x 10 70kg x 10 volume pb This week - 2800kg Last Week - 2096kg Good increases here 4.5kg increase and 2 more reps per set. And that was that a few finder weight issues going but in general all up nicely. Lower 2 tomorrow. Vids uploading slow. Nothing interesting lol. | ||
| Oxman | | ... | 07-12-2017 @ 14:06 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Editing app screwed up so none done i'm afraid.. | ||
| nails | | ... | 08-12-2017 @ 08:25 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice load of work there mate, I see all your volume measures have increased. Do you have targets for this or just seeing where it takes you? | ||
| John | | ... | 08-12-2017 @ 09:34 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great consistent hard work great stuff as per sir | ||
| Oxman | | ... | 08-12-2017 @ 13:54 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Nice load of work there mate, I see all your volume measures have increased. Do you have targets for this or just seeing where it takes you? Cheers mate, no just a record to see that all my volumes are increasing and hopefully muscle going on, just struggling to get enough food in now as I need so much. | ||
| Oxman | | ... | 08-12-2017 @ 13:54 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Great consistent hard work great stuff as per sir Thank you mate | ||
| Oxman | | ... | 08-12-2017 @ 13:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Really really did not want to train today, I got cold in my first work shift, snow coming down, missus on her way up to me, just not feeling it but got on with it and it went ok.. Morning BW - 107.9kg Lower 2 Safety Squat Bar Squats 65kg x 10 105kg x 5 125kg x 5 147.5kg x 8 147.5kg x 8 147.5kg x 8 147.5kg x 8 volume pb Moving well, concentrated on good upright form and not rushing reps. All feeling very good today and a decent increase. Safety Squat Bar Good Mornings 127.5kg x 8 127.5kg x 8 127.5kg x 8 127.5kg x 8 volume pb Again feeling good, weight very manageable, did them beltless this week as it feels better. Seated Leg Curls 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 volume pb Lowered the weight and upped total volume, enabled me to keep the reps tighter with a slower negative and hamstrings screaming by the end. Leg Extensions 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 volume pb Done slow and deliberate with a squeeze every rep, can still feel these now, very painful and total work well up on last time. Seated Calf Raise 52.5kg x 8 52.5kg x 8 52.5kg x 8 52.5kg x 8 volume pb Moving ok still, training calves has to be one of the dullest things ever though! And that was that, nothing mind blowing but volume in and everything up, job done. Vids | ||
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