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Ox's Journal Of Insanity

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OxmanIcon...24-05-2018 @ 12:34 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
A little low on energy this morning after a low calorie day and had a restless night of sleep for some reason but was up for a good session and morning BW is the lowest in around 8 months.

Stiff Leg Deadlifts

60kg x 10
100kg x 10
140kg x 10
180kg x 3
220kg x 2
272.5kg x 3 rep pb
302.5kg x 1 PB

Bit slower than last week but a triple on 600lbs stiff leg is nice and I had a few more there easily, form felt a tad off today and was letting the bar drift a tad, 302.5kg was slow but never in doubt. I will hammer the triples for a while now but very pleased with these today.

Narrow Stance Belt Squats

40kg x 20
80kg x 10 default pb
80kg x 10
80kg x 10
80kg x 10
80kg x 10
100kg x 5 + 4 + 3 rest pause volume pb

Brought my stance in substantially to get a more quad focus and it was brutal, very deep reps and the pump was crazy, hard to fight my way through all the 10's but managed it. Upped the weight for a rest pause set at the end, felt really good.

Seated Leg Curls

75kg x 20 rep pb
75kg x 18
75kg x 15 volume pb

Getting harder, another 5 kg up and hams were absolutely destroyed by these, the pump was ridiculous, walking was a serious problem after the 3rd set to failure.

Seated Leg Extensions

80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Banged out a good few sets and went for a burn and a pump, job done, veins coming out all over quads nicely.

Seated Calf Raise

70kg x 10 rep pb
70kg x 9
70kg x 8 + 4 + 3 rest pause

Nice rep increases and good pumps.

And that was that, not much time today but got a good blast in. Shoulders and arms tomorrow.

LessThanLukeIcon...24-05-2018 @ 13:01 
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his poor male ego must be crushed
Member 883, 6251 posts
SQ 290, BP 180, DL 420
890.0 kgs @ 105kgs UnEq
What's the logic behind doing all the bbing stuff while dieting? Is it just to burn more calories or to increase work capacity? As you aren't going to be gaining muscle while in a deficit?
nailsIcon...24-05-2018 @ 13:04 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Cracking sessions as always mate, loads and loads of graft. Good to see some of the innovations, I look the look of the leg curl pressing.
OxmanIcon...24-05-2018 @ 13:26 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
LessThanLuke said:What's the logic behind doing all the bbing stuff while dieting? Is it just to burn more calories or to increase work capacity? As you aren't going to be gaining muscle while in a deficit?


Yes mate to burn more calories and for a change of pace tbh, just something different.
OxmanIcon...24-05-2018 @ 13:27 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
nails said:Cracking sessions as always mate, loads and loads of graft. Good to see some of the innovations, I look the look of the leg curl pressing.


Thanks nails. Trying to get as much as I can out of each session, working well so far.
OxmanIcon...24-05-2018 @ 13:28 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Forgot to put 25 mins sscv on Watt bike at end of that session too.
stephen9069Icon...24-05-2018 @ 22:33 
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SQ 225, BP 200, DL 300
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Very strong pulling as always mate
JohnIcon...24-05-2018 @ 23:46 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Oxman said:Great session today...

Seated Dumbbell Overhead Press

22kg x 20
32kg x 12
42kg x 10 rep pb
32kg x 12
32kg x 12

Very out of practice with dumbbells but these felt really good, hardest bit is getting them into position. Can really feel these well in delts.

Dumbbell Lateral Raises

22kg x 8
22kg x 8
22kg x 8
22kg x 8

No pain in shoulder this week and got an epic pump, moving well.

Cable Side Lateral Raises

10kg x 20
12.5kg x 12
15kg x 8 + 4 + 4 Rest pause rep pb

Feeling better than last week purely as zero shoulder pain. Got some utterly freaky pumps, I was struggling to move arms between sets and was hard to relieve the feeling of being so pumped.

Reverse Pec Dec

56kg x 15
63kg x 15
70kg x 10 rep pb

Love this movement, can really hone in on rear delts and they blew up nicely.

Wide Grip Behind Head Pulldowns

75kg x 15
75kg x 10
75kg x 10

Reps up on last week, got a really good hard contraction in lats each rep, felt great, finished off rear delts at the same time.

Behind Head Overhead Smith Press

70kg x 10
80kg x 4
60kg x 12 + 4 + 4 rest pause

Going in to these with heavily fatigued delts was awesome, immense pumps and delts looked the best they ever have.

Incline Dumbbell Curls

17kg x 8

Nope...bicep does not like that one bit...

One Arm Cable Curls

15kg x 15
20kg x 12
25kg x 12
30kg x 12
35kg x 10 rep pb

Oh yes...no bicep pain from these and a nice full ROM, epic pumps again and veins have made a return.

Rope Cable Hammer Curls

55kg x 10
55kg x 10
55kg x 10

Tough with heavily fatigued biceps but got some good reps in and a great contraction every rep.

Leg Curl Tricep Pressdowns

100kg x 22 rep pb
110kg x 13 rep pb
110kg x 10

Not sure about these now, progress on them will be tough as its hard to get in to the position, they really burn big time but its a tough movement to perform.

Dumbbell Extension

11kg x 20
15kg x 10

Nope...elbow not liking these...really struggling to find any tricep isolation exercise I can perform without pain...its pressing or nothing by looks of it. Triceps are not a weakness at all thankfully.

SSCV

20 mins treadmill - 122bpm

Job done, great session, immense pumps and strength still building, looking leaner and feeling better, enjoying my training immensely at the moment.

Weekend off ...deads on Monday again. Good weekend all Happy



I like it, to get arms as powerful a legs.......train your arms as you would your legs boom Happy sessions looking momoth as per.
OxmanIcon...25-05-2018 @ 11:32 
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765.0 kgs @ 92.9kgs UnEq
stephen9069 said:Very strong pulling as always mate


Cheers matey Happy
OxmanIcon...25-05-2018 @ 11:32 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
John said:
I like it, to get arms as powerful a legs.......train your arms as you would your legs boom Happy sessions looking momoth as per.


Lol that's the key mate! Cheers mate, loving training at the moment.
OxmanIcon...25-05-2018 @ 11:33 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Immense session today, had to move quickly as I have to get back to work for a meeting...

Seated Dumbbell Press

22kg x 15
32kg x 15
32kg x 12
32kg x 12

Decided to keep it lighter and rep more, felt brilliant and shoulders blew up straight away.

Dumbbell Lateral Raise

22kg x 12
22kg x 10
22kg x 10
22kg x 10

4x8 last week...easily hit higher reps this week, shoulders were looking awesome.

Cable Lateral raise

15kg x 10 rep pb
15kg x 8
15kg x 8
17.5kg x 6 rep pb
drop
7.5kg x 12 to failure

Love this movement, the pump is so good and constant tension on delts feels good.

Reverse Pec dec

70kg x 12 rep pb
70kg x 10
70kg x 8

Strength up again and isolated rear delts very nicely.

Seated Delt Machine Press

100kg x 15
110kg x 12
110kg x 12

Lovely controlled reps and again pump upon pump.

Behind Head Pulldowns

80kg x 12
80kg x 12
80kg x 12

Quick blast o the lats and moving well and weight and reps up.

DV Triceps Extension

17.5kg x 12 rep pb
17.5kg x 12
17.5kg x 10

Loving this movement, the isolation on triceps is so good and it feels great on my elbows.

Single Arm Cable Curls

37.5kg x 10 rep pb
40kg x 9 rep pb
25kg x 18 + 6 + 5 Rest Pause

Bicep allowing me to get some work in and strength well up, a very enjoyable movement.

SSCV

15 mins Watt Bike
10 mins Incline Treadmill

Done, no messing today as in a rush but smashed it and upper body just blew up. Back in Monday I think for deads and back.

OxmanIcon...28-05-2018 @ 14:57 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
New week begins, training with the missus today Happy

Deficit Deadlifts - 6" Deads

60kg x 5
100kg x 5
140kg x 5
180kg x 3
220kg x 2
260kg x 1
300kg x 1 PB

Jeez that's a long old pull, tough movement, switch to a max triple next week before going back to a block deadlift.

Seated Row Machine

142.5kg x 12 rep pb
142.5kg x 9
drop
119kg x 5

Strength up again, back pumping so well from these.

Chest Supported Rows

50kg x 11
55kg x 6 + 3 rep pb

Rope Straight Arm Pulldowns

45kg x 11 rep pb
47.5kg x 9 rep pb

These are increasing so well and the isolation on the lats feels so good.

Moving nicely, good slow controlled reps.

Close Grip Pulldowns

90kg x 12 rep pb
95kg x 9 rep pb
95kg x 8 + 4 + 2

Strength again quickly going up and keeping a nice steady tempo on my reps, crazy pumps.

Seated Machine Shrugs

80kg x 15
120kg x 15 rep pb
160kg x 10 rep pb
180kg x 6 rep pb
drop
120kg x 9

Crazy trap pump, love this set up big time, reps up, weight up, strength well up.

Masses of cardio over the weekend as missus is here lol, home straight after for more bedroom cardio lol so no treadmill today!

Vid

stephen9069Icon...28-05-2018 @ 21:06 
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Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 28.05.2018 @ 21:06 PM by stephen9069
not sure why you would do cardio at home if you have loads of equipment in the gym just doesn't make sense lol Grin

Very strong pulling also mate

What are you weighing at now mate ?
nailsIcon...29-05-2018 @ 13:38 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
You're just not right in the head mate, silly volume with bonkers weights. I love it!
OxmanIcon...30-05-2018 @ 09:59 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
stephen9069 said:not sure why you would do cardio at home if you have loads of equipment in the gym just doesn't make sense lol Grin

Very strong pulling also mate

What are you weighing at now mate ?


Haha...beats a bloody treadmill mate!

Weight is down from 113kg to 107.5kg in 4 weeks bud Happy Added muscle to arms, shoulders and chest too I think.

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