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Ox's Journal Of Insanity

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OxmanIcon...21-07-2018 @ 12:48 
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Likes tight rubber
Member 2981, 11013 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 98.4kgs UnEq
Some free time today so despite it being a low calorie/low carb day I hit up a session...

Upright Machine Bench Press

60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10

Incline Cable Flyes

17.5kg x 15
17.5kg x 15
17.5kg x 15

Decline Cable Flyes

17.5kg x 15
17.5kg x 15
17.5kg x 15

Bench Press

60kg x 20
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Tyre Flips

300kg?? ish tyre x 5 sets of 2 flips

Seated Calf Raise

60kg x 12 feet out
60kg x 12 feet in
60kg x 10 feet out
60kg x 10 feet in
60kg x 10 feet forward and a peak contraction hold to failure

Lying Side Cable Lateral Raise

10kg x 20
10kg x 20
10kg x 20
10kg x 20
10kg x 20

Standing Rope Crunch

25kg x 25
30kg x 15
35kg x 12
40kg x 10

Straight Leg Raise

BW x 8
BW x 8

Dumbbell Side Raise

25kg x 15
25kg x 15
25kg x 15

Machine Crunch Machine

30kg x 12
30kg x 12
30kg x 12
30kg x 10
30kg x 10

SSCV

20 minutes Incline Treadmill

Done and dusted pretty quick, banged it out with minimal rest and got a good sweat going, didn't take too long. Only 30g of carbs via salad and veg going in today and 1900kcals...tomorrow I refeed Happy

Feeling good.

Video of my tyre flip, not done in years and massively out of practice, also done on a slope and little decent grip via tread on this tyre but was a laugh for a change. I don't think I have done one of these since 2008 London's Strongest Man.

OxmanIcon...22-07-2018 @ 08:14 
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Likes tight rubber
Member 2981, 11013 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 98.4kgs UnEq
End of week 12 of cutting down from 114kg to 98.9kg this morning, still a lot of fat to come off but well on track now.

[IMG]http://i67.tinypic.com/6gle1d.jpg[/IMG]
OxmanIcon...23-07-2018 @ 13:08 
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Likes tight rubber
Member 2981, 11013 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 98.4kgs UnEq
Decent day today despite carrying an injury Unhappy On Saturday I feel down the stairs from my upstairs flat carrying a bin bag down, thankfully near the bottom but resisted the floor against the end wall with my right arm and tweaked my tricep/delt area. Testing today pressing appears ok oddly enough but could feel it pulling and doing biceps Unhappy Will get the missus to sort it next week...just got on with it today but was twinging.

Deadlifts

60kg x 5
100kg x 5
140kg x 5
180kg x 5
220kg x 3
260kg x 1
300kg x 1
332.5kg F at knees
300kg x 3
add bands to pull against (about 80kg more at top_
220kg (300kg) x 5 rep pb
220kg x 5
250kg (330kg) x 1 PB

Well 300kg flew easy so figured i'd try a PB, moved ok off floor but no cigar today no worries, just wanted a pop while feeling it. Band work was strong and much improved since last time I did them..will hammer these for a bit as they build back nicely and hit my weakness. Enjoyed these, tricep twinging a bit but eased off as I progressed.

Reverse Grip Hammer Pulldowns

100kg x 20 rep pb
100kg x 13 volume pb

These made tricep hurt a little but oddly eased and went away as reps progressed. Lats pumped like mad.

Wide Grip Straight Arm Pulldowns

35kg x 15 rep pb
35kg x 12 + 4 R/P volume pb

These feel awesome on lats, much better than a rope, crazy contractions from little weight.

Kneeling Dumbbell Shrugs

62kg x 20 rep pb
62kg x 20 volume pb

Reptastic and pumptastic!

Close Grip EZ Preacher Curls

42.5kg x 16 rep pb
42.5kg x 13
42.5kg x 12 volume pb

Weight up and reps up, again I could feel tricep but not an issue.

Cable Concentration Curls

25kg x 15
30kg x 15 rep pb
35kg x 15 rep and volume pb

Awesome contractions and biceps blew up like crazy, much much better than a dumbbell as you can keepa constant tension.

Standing Cable Crunch

35kg x 20 rep pb
40kg x 12 rep pb
30kg x 20

Love this movement, tiny ROM but the pump and burn in abs is awesome.

Cable Side Laterals

45kg x 15
45kg x 15
45kg x 15

Felt awesome, can really focus on intercostals nicely with these, immense burn as again its a constant tension, minimal rest periods.

Machine Crunch

30kg x 20 rep pb
35kg x 18 rep pb
35kg x 18 volume pb

Burn burn burn! Felt awesome.

No rear delt stuff today as it was hurting niggle so left it there.

SSCV

45 mins Incline Treadmill

Done, Push 1 tomorrow.

nailsIcon...23-07-2018 @ 13:29 
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my wood got all bloody
Member 1001, 5621 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Sounds like that beer when right to your head mate lol. Lets hope it heals up quick.

Awesome session as usual.
OxmanIcon...23-07-2018 @ 16:14 
Avatar
Likes tight rubber
Member 2981, 11013 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 98.4kgs UnEq
nails said:Sounds like that beer when right to your head mate lol. Lets hope it heals up quick.

Awesome session as usual.


Haha...the fall was before the beer. I think its the muscle behind the tricep that connects to the delt, hence why pressing is ok...bloody painful.

Cheers bud, feeling good.

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