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Ox's Journal Of Insanity

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OxmanIcon...15-05-2018 @ 14:13 
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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
Apologies for lack of journal input guys, crazy busy..will get around as soon as I get chance.
JohnIcon...15-05-2018 @ 16:06 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Oxman said:Sub par day today..was really amped up to train but lacking power today and feeling a bit off, one of those days, did what I needed to but all much tougher than usual, pleased with what I did though, it was bench that was off really, the session improved after.

Bench Press

60kg x 15
80kg x 15
100kg x 5
120kg x 5
140kg x 3
165kg x 3
170kg x 1 long pause
145kg x 7

165 triple was pretty tough today, bar just feeling heavy but got all the reps I wanted done. Looks ok written down just wasn't feeling it, decent enough though.

Incline Hammer Press

130kg x 13 rep pb
130kg x 8
130kg x 7

These were moving nice actually and small increases on last time, I do enjoy this machine and gives a great pump.

Upright Bench Machine

90kg x 10 rep pb
95kg x 8 rep pb
100kg x 6 rep pb

Again some nice small increases and all moving ok if a little lacking in explosion.

Pec Dec

63kg x 12
63kg x 12
63kg x 10

Tried a new set up, seat set much lower and holding the machine itself not the handles...hit my upper pec region bang on, much much weaker this way but it targets the muscle so much better, chest developed a lovely deep ache.

Cable Crossovers

25kg x 20
35kg x 15
45kg x 8 rep pb
45kg x 8
35kg x 15

Again tweaked my set up with these and got a much better stretch and contraction, good pumps.

EZ Bar cable curls

55kg x 10
55kg x 10
55kg x 10
55kg x 10
55kg x 10
95kg x 4 rep pb
drop
65kg x 5
drop
45kg x 10

Bicep seeming to allow me to do different movements at last, these felt great, 60 second rests between sets and banged the volume out.

Dip Machine

Stack + 40kg x 15
Stack + 40kg x 15
Stack + 40kg x 15
Stack + 40kg x 10
Stack + 40kg x 10

Tricep death! 60 second rests and the pump was unreal, main focus was on triceps but whole of upper body just blew up from these, faded at the end and the blood in arms and delts was so painful, felt great.

SSCV

20 mins Treadmill - 122bpm

Incline upped, speed upped, fitness continues to build.

And that was that slow start and not happy with bench but the main work of the session moved well and felt good. Job done. Legs Thursday and Delts/Arms Friday.

No video today.


Still momoth sessions even with the chest thing going on,,nice rep pb in them deads Happy
OxmanIcon...15-05-2018 @ 21:09 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Cheers John..calorie deficit having a slight effect now but I think out of everything I can push deads forwards some more yet Happy
stephen9069Icon...16-05-2018 @ 08:21 
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Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Apologies for lack of journal input guys, crazy busy..will get around as soon as I get chance.


No apology not accepted mate we all have come accustom to a certain standard expected from the ox journal. I myself have started a petition for more content if this is not provided we will strike.


P.s.


Cracking work
Grin
OxmanIcon...16-05-2018 @ 15:26 
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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
LOLOL cheers matey, i'll try to do better!

10 x hill sprints earlier today...in a word brutal, forgot how tough these things were...sickness was close at the end. Fitness and speed coming back well though.
OxmanIcon...17-05-2018 @ 12:06 
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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
Cracking session today, feeling massively strong and really on it despite the cut...strength is soaring!

Stiff Leg Deadlifts

60kg x 10
100kg x 5
140kg x 5 hook
180kg x 3 hook
220kg x 1 hook
260kg x 3 rep pb
300kg x 1 PB

Feeling very very strong, all fairly comfy weights, very out of practice with this exercise but they moved really nicely. 300kg stiff leg was something I never dreamed would happen, be nice to double it now. Deads in general are feeling very very on point, I have a feeling despite my cut I am going to pull 340kg soon.

Hack Squats

40kg x 12
80kg x 8
120kg x 6
160kg x 10 rep pb
200kg x 6 rep pb
220kg x 3 rep pb

Strength going massively up here...reps up all around and tripled 220kg which last week was a very tough single, quads felt battered.

Belt Squats

120kg x 7 rep pb
120kg x 5
80kg x 15

Again feeling strong and easy, nice repping and legs were screaming after set 3.

Seated Leg Curls

70kg x 20 rep pb
70kg x 20
70kg x 25 rep pb and volume pb

Massive and I mean massive hamstring pumps, I was really struggling to walk 3 sets in, massively painful but I love this movement.

Leg Extensions

90kg x 13 rep pb
90kg x 10
90kg x 8 volume pb

Good hard peak contractions and minimal rest, quads pumped really nicely and had some sneaky quad veins starting to come through Happy

Seated Calf Raises

70kg x 7 rep pb
70kg x 7
70kg x 7
70kg x 7
70kg x 7 volume pb

Again strength up and really nice pumps.

SSCV

20 mins treadmill to finish off.

Really pleased today, feeling stronger, leaner and fitter, loved that today.

Delts and arms tomorrow.

Vid

stephen9069Icon...17-05-2018 @ 20:02 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Cracking deadlift mate looking very strong indeed.
OxmanIcon...18-05-2018 @ 05:51 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Cheers mate, deads feeling very strong at the moment.
OxmanIcon...18-05-2018 @ 05:51 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
3 Weeks in of cut, another just under 1lb off and another 1/2" off waist.

Down from 113kg to 108.5kg.

Will take another progress pic this week, fat dropping nicely and muscle going on too, couldn't really ask for more, the mirror is showing good progress.
OxmanIcon...18-05-2018 @ 13:51 
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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
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

OxmanIcon...21-05-2018 @ 11:50 
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Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Another good start to the week today... a tad dozy going in after a lazy weekend and a fair whack of driving in the heat yesterday but was a good session.

10" Deadlifts

60kg x 10
100kg x 10
140kg x 5
180kg x 3
220kg x 3
260kg x 1
300kg x 1
320kg x 1 default pb

Well...I have found a major weak height! This felt far far harder than a floor pull and last week just 2" higher I tripled this weight. This moved ok and I toyed with trying a hard second but a capillary burst in my cheek and I was dripping blood on the floor lol. I am really happy to have found this weakpoint, I just can't generate any speed which is great as I can hammer this height now with doubles to 5's and I reckon I will see some carryover. Pleased with this today.

Upright Row machine

140kg x 14 rep pb
142.5kg x 9 rep pb

Increases in reps and weight again, strength building well, felt good, great pump.

Chest Supported Rows

50kg x 11 rep pb
50kg x 9

Reps up again both sets and good strong reps.

Straight Arm Rope Pulldowns

45kg x 9 rep pb
45kg x 9

Weight up again this week and still banging the reps out, another one building nicely.

Close Grip Pulldowns

75kg x 12
90kg x 7
drop
70kg x 6
drop
50kg x 6
drop
30kg x 9 lats fried

Felt very good indeed, triple drop set utterly trashed lats, nothing left in the tank.

Seated Machine Shrugs

80kg x 12
120kg x 12
120kg x 12
160kg x 8 default rep pb

Messing around and managed to set this up on the machine deadlift and man it felt awesome! A definite keeper this one, blows up traps like crazy, the isolation you can get is just immense, never had such a pump in my traps, still got it now.

SSCV

10 mins incline treadmill
15 mins Watt Bike

Increased cardio by 5 mins so a total of 25 minutes a day now. Feeling fitter, its without doubt making me feel better, just don't enjoy it particularly but its worth it without doubt.

And that was that, decent session despite my face exploding with blood lol. Happy to have found a weakness to work on and everything is building so well. Chest tomorrow will be trying the flyes pre exhausting method followed I think my dumbbell bench, trying to break away from normal bench for a while and get this chest growing.

OxmanIcon...22-05-2018 @ 13:44 
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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
Bad morning this morning...my sodding car has blown up again...terminal this time I think and no funds to sort anything else so a little unsure as to what I will be able to do next Unhappy Happened on way to the gym so made the session a bit crap and I was gutted as was really looking forward to it...it went ok tbf though but head not really there as you can imagine.

Poliquin Incline Flyes

12.5kg x 15
22kg x 12
27kg x 12
32kg x 8

Wow! Despite head not being in the game these were awesome! Thanks Dav...the stretch is unreal and the pecs just blew up, veins popping out like crazy, a very very good movement and it felt very good on my bad shoulder too.

Dumbbell Bench Press

42kg x 12
42kg x 12
52kg x 8
62kg x 4
42kg x 8

Tougher than usual due to that pre fatigue but feeling it all in the chest and not my usual anterior delts and triceps..just what I wanted. These felt good and the pumps were insane.

Incline Hammer Press

120kg x 6
100kg x 8
80kg x 10

Lol...couldn't match my best of 130kg x 13 but the pre fatigue had done the job..felt all of this in my upper pecs.

Cable X Overs

35kg x 15
45kg x 9 rep pb
35kg x 12
35kg x 12

Got a big big stretch each rep and each rep seemed to pump up pecs even more.

Pec Dec

63kg x 15
63kg x 12
63kg x 12

Doing these very strict with seat set low and holding the uprights not the handles, seems to focus more on the upper chest area, increases in reps again.

Upright Bench Machine

80kg x 8
70kg x 15
70kg x 15

Pecs so fatigued I couldn't hit the higher weights so took the weight down and repped out, felt awesome.

DV Cable Tricep Extensions

15kg x 15
15kg x 15
17.5kg x 10 default pb

Oh yes thank you DV...these were awesome...at last an isolation movement for triceps that doesn't hurt my elbows...the contraction you can get with these is immense and the pump was crazy...definite keeper, loved these! Triceps blew up.

One Arm cable Curls

35kg x 12 rep pb
37.5kg x 8 rep pb + 4 + 3 Rest Pause

Quick hit on the biceps and they were quickly finished off, still being careful due to the niggle but weight and reps up and feeling ok.

SSCV

25 minutes Watt Bike

Enjoying this machine for a change and got a good sweat on with it, fitness really is coming back in leaps and bounds.

And that was that...struggled to get myself into the game because of the sodding car but loved that session, felt like a proper bodybuilding chest session and upper body pumps were huge, loved it. No video as I couldn't be bothered today in current mental state!

Day off tomorrow then SLDL, Hack Squats and assorted leg work + SSCV Thursday.
OxmanIcon...22-05-2018 @ 20:46 
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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
5 Hill Sprints tonight with my 30kg Chains around my neck.
stephen9069Icon...23-05-2018 @ 20:36 
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Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
some cracking sessions there mate and s**t news about the car, will it stop training or are you within walking distance to the gym ?
OxmanIcon...24-05-2018 @ 12:33 
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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
stephen9069 said:some cracking sessions there mate and s**t news about the car, will it stop training or are you within walking distance to the gym ?


Thanks mate Happy

I have borrowed my dads car for the time being mate so I can manage...just need to set about sorting something out.

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