Ox's Journal Of Insanity
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| Oxman |  | ... | 22-06-2018 @ 18:41 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: Yes, the insanity is certainly back in full force. Well you know what they say, if it ain't broke, don't fix it. I do have an SSB but it's too damn wide for my garage. I'm a bit loathe to use it outside the rack although I have done before. Yes I can see that mate...awesome bit of kit though. | ||
| Oxman | | ... | 22-06-2018 @ 18:43 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Always blown away when I read your journal,I'd be very interested I the diet side of things,anyone heard of the vertical diet. Awesome workouts. Thanks mate...diet is nothing special, just high protein, moderate carbs and fat...eating under maintenance to drop the fat. I di the vertical diet for a while...its no doubt effective but I found it too monotonous tbh bud. | ||
| stephen9069 | | ... | 22-06-2018 @ 20:35 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Lol that volume is ridiculous mate id hate to see what you would be like if you missed a session i bet you couldnt sit still for 5 minutes. | ||
| Oxman | | ... | 23-06-2018 @ 06:31 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Lol that volume is ridiculous mate id hate to see what you would be like if you missed a session i bet you couldnt sit still for 5 minutes. Lol...volume has always been something I just do, now doing a cut and bodybuilding it helps even more as I am burning more calories quite easily  | ||
| Oxman | | ... | 25-06-2018 @ 11:22 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Feeling crap today...the asthma I have developed from the pneumonia at Christmastime hit hard during the night and this morning and I have been really struggling to breathe. Got my session in but was nothing special. Deadlifts 60kg x 5 100kg x 5 180kg x 5 220kg x 3 260kg x 2 300kg x 1 280kg x 5 Plan was to go for a max today but just the way I was feeling that wasn't happening so just did a little technique work and trialled a tweak out I have been wanting to try. Nothing special but work done. Hammer Strength Row 120kg x 15 160kg x 8 rep pb Moved back to this machine as the other one I have stacked and added weight to and i'm likely to break it so had to make the change. T Bar Row 60kg x 12 rep pb 80kg x 8 rep pb Still getting used to the set up on this but its feeling pretty nice and got a nice squeeze each rep. Straight Arm Rope Pulldown 40kg x 20 rep pb 40kg x 16 volume pb Decent increases in reps this week and moving nicely, lats burning well. Reverse Grip Hammer Pulldown 110kg x 10 rep pb 100kg x 10 Feeling heavy today but eeked out an extra rep on the first set and moved to more of a tempo set up for second set for variation. Behind Back Smith Machine Shrug 120kg x 15 rep pb 120kg x 13 Moved back to these after a good while away and still imo the best shrug variation there is for me, great ROM and muscle worked very hard. Kneeling Rope Crunch 45kg x 15 45kg x 15 45kg x 15 Knee Raises x 20 x 20 x 20 Ab work to round things off. SSCV 30 mins incline treadmill Had to slightly reduce speed today as lungs not enjoying the process. Well I got it done, felt weak and off but not unexpected considering, pleased to get what I did done though. Chest and arms tomorrow. | ||
| John | | ... | 25-06-2018 @ 16:37 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Still by most ppls standards that one hell of a session, hope it clears up up quick, knowing you you will bounce back twice as hard | ||
| nails | | ... | 26-06-2018 @ 09:03 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:Still by most ppls standards that one hell of a session, hope it clears up up quick, knowing you you will bounce back twice as hard x2, maybe it wasn't great by your own high standards but this is awesome for mortals. | ||
| Oxman | | ... | 26-06-2018 @ 13:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thanks lads appreciated. Still struggling with my breathing but had a better session today... I have wrote training out 3x and the site keeps crashing ...can't be bothered again to write loads again...in a nut shell, strength up on most movements and had a huge session that resulted in a ton of PB's again. Weight and reps up on nearly everything and finished up with a HIIT session on treadmill sprints. | ||
| Oxman | | ... | 27-06-2018 @ 14:08 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Changing up my routine from tomorrow : Monday - Pull Tuesday - Push Wednesday - Off Thursday - Pull Friday - Push Weekend off Just feeling like I need a change up and get some more frequent lifting in for each bodypart. Cardio, remaining the same for this week, maybe increased next week. | ||
| Oxman | | ... | 28-06-2018 @ 12:19 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Struggling with my breathing a tad today but had an immense session...feeling very strong and really enjoyed the new routine. Pull 2 Snatch Grip Deadlifts 60kg x 5 100kg x 5 140kg x 5 180kg x 5 220kg x 2 260kg x 1 pb 280kg x 1 pb 260kg x 3 rep pb Decided to add these in to hammer my upper back and man could I feel it. Best ever was a sketchy 250kg a long while ago so its gone up well. Super long ROM but feels a very nice movement. Will do 2-3 sets with 260kg for triples next time, just wanted to establish where my top end was, probably a bit more there but enough to use as a working max. Chest Supported Rows 55kg x 12 rep pb 55kg x 10 volume pb Strength come right up on these. I can get such a good stretch and contraction on these and the pump is very good. Behind Back Wide Grip Pulldowns 70kg x 15 80kg x 10 Slow controlled reps with a pause at the top and a paused contraction at the bottom, awesome pump. Smith Machine Behind Back Shrugs 140kg x 12 rep pb 140kg x 12 volume pb Deffo a favourite movement for my traps, I can seem to connect with them much better with the bar behind me and the contraction I can get is huge, again each rep pumped traps more and more. Lying Leg Curls 70kg x 10 70kg x 8 65kg x 10 65kg x 8 Nice short rest periods and a great pump, not used this machine for a while and I forgot how good it feels. Reverse Pec Dec 70kg x 17 rep pb 70kg x 16 volume pb Strength has rocketed on these and I maintained slow controlled reps focusing on the rear delts only, blew up nicely. Crucifix Cable Curls 40kg x 15 rep pb 45kg x 9 rep and volume pb Reps up by 5 on the first set, felt so easy I thought I had misloaded but I hadn't. 40kg x 10 last week was failure, 40kg x 15 today moved better. Upped the weight by 5kg and still felt light and got a crazy pump in biceps. Strength flying up on these. Machine Preacher Curls 60kg x 8 50kg x 10 40kg x 15 Biceps fatigued going in to this but still moved really nicely and finished bi's off well. Kneeling Rope Crunch 55kg x 12 rep pb 55kg x 9 55kg x 7 volume pb Feeling heavy but getting a good connection in to abs, great stretch each rep too. Dragon Flags x 10 x 7 x 6 Abs felt ripped to bits after these, felt great. Ended up with doing some vacuums to finish abs out. SSCV 20 mins incline treadmill 10 mins bike 10 mins stepper Now I have access to wifi and youtube cardio is waaaaay easier! Done...Push 2 tomorrow to round the week off. The a weekend at the beach! | ||
| nails | | ... | 29-06-2018 @ 08:30 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Silly volume again mate and pb central! Lovely snatch grip deadlift, I'm a big fan of a wider grip for hitting the upper back. You make that weight look easy. | ||
| Oxman | | ... | 29-06-2018 @ 14:23 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Thanks mate...not something I have ever done much of but damn my back felt them! Immense session today...strength and repping strength just going up and up, its crazy, loving the new routine too. Asthma not great this morning but has not effected my session. Push 2 V Squat Machine..Close stance 40kg x 12 80kg x 10 120kg x 15 160kg x 8 200kg x 4 rep pb 120kg x 12 A nice close stance and pure quad focus, they were screaming by the end, such a good machine and zero stress on my back which was feeling a tad worked from yesterday. Blitzed my quads nice and quickly. Toes In Leg Extensions 70kg x 13 rep pb 75kg x 12 rep pb 80kg x 8 rep pb 80kg x 8 Made sure to get a good squeeze at the top on every rep and I was a little shaky walking after these 4 sets, minimal rest times and quads were finished. Decline Bench Press 60kg x 12 80kg x 12 100kg x 12 120kg x 10 rep pb 140kg x 5 rep pb Strength nicely up on these, 2 reps up on the 120 and 1 rep up on the 140 and chest was burning at the end, I can certainly see why decline works chest better, getting in the groove with these now. Pec Dec 84kg x 10 84kg x 7 77kg x 7 70kg x 9 Got the seat low and went mega strict with a huge stretch and paused contraction every rep, brutal and chest was so pumped... really liked this way of doing them, chest was toast after. Cable Side Lateral Raise 5kg x 20 17.5kg x 15 rep pb 20kg x 8 rep pb 15kg x 15 drop 10kg x 10 drop 5kg x 10 Strength throught the roof, reps up, weight up and form still strict, side heads of delts were screaming, drop set at the end was brutal, couldn't raise my arms after. Smith Machine Seated Press 80kg x 15 rep pb 80kg x 11 80kg x 10 + 4 + 2 rest/pause + 5 partials to complete failure Again reps up massively, after the pre exhaustion work my delts were fried and the rest/pause and partials at the end totally finished them off. One Arm Reverse Grip Cable Pushdowns 15kg x 10 default pb 10kg x 20 10kg x 15 Never done these before and they felt good, triceps working hard, prefer the lighter weight/higher rep set up I think. Seated Calf Raises 60kg x 11 60kg x 8 60kg x 8 1 rep up in total, very strict reps with a deep paused stretch every time, felt decent. SSCV 30 mins Incline Treadmill 10 mins Bike 40 mins in total SSCV is so much easier now I have wifi and youtube lol. And that was that, felt very good today, everything is flying along. Beach day tomorrow Low Calorie Day tomorrow then a higher one sunday.Vid | ||
| John |  | ... | 30-06-2018 @ 22:39 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Epic workouts mate,reading Harry potter takes less time lol great work mate also notable change in body composition. | ||
| Oxman | | ... | 02-07-2018 @ 12:33 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Haha, cheers John, slowly getting there one day at a time! Hard going tbh but worth it in long run no doubt. Decent session this morning, banged it out quickly as wanted to go to the hospital to get my chest checked out as i have been really struggling with my breathing... Paused Deadlifts - Beltless/Strapless 60kg x 10 100kg x 5 140kg x 5 180kg x 5 220kg x 3 260kg x 1 300kg x 1 pb - only a small pause but a pause straps on ...tempo 260kg x 3 220kg x 10 Decent work, should have paused a little longer on the 300 but it was a stop and a 20kg pb...in fact I think its a beltless pb full stop so happy enough, not gone without straps in weeks either so i'll take it. Switched to some tempo work after and it moved well. Probably will move to sets of 5 -8 on a block dead next week and stop chasing heavier stuff, despite enjoying it its not needed currently but pleased with today none the less. Reverse Grip Hammer Pulldown 110kg x 15 rep pb 120kg x 8 rep pb and volume pb Big 5 rep increase on set 1, huge lat pump, felt really good. Hammer Row 160kg x 9 rep pb 120kg x 12 120kg x 12 1 rep more on set 1 then dropped the weight and reduced rest times to hammer some volume in. Kneeling Dumbbell Shrugs 62kg x 12 62kg x 12 62kg x 12 Minimal rest and a huge pump. Seated Hamstring Curls 95kg x 10 90kg x 12 85kg x 15 + 5 + 3 rest pause So painful, hamstrings blow up from these, especially after the deadlifting earlier, again keeping my rest periods low I banged these out quickly. Left me hobbling. Close Grip EZ Curls 30kg x 20 30kg x 20 40kg x 12 40kg x 10 Burn! Short rest periods and banged in the volume, very painful in a good way. Dumbbell Spider Curls 12.5kg x 15 default pb 12.5kg x 15 12.5kg x 15 default volume pb Great find! These feel amazing, holding a static contraction at the top of every rep, they hurt like mad and the pump is crazy, I could have kept doing sets of these, loved them. Reverse Cable X Overs 25kg x 15 25kg x 15 25kg x 15 Huge burn in the rear delts, can really target them well with this movement. SSCV 30 mins Incline Treadmill 10 mins Bike 10 Mins Recumbrant Bike 40 mins in total. And that was that, lungs feeling crap so trip to hospital after which proved a waste of time but I tried. Off tomorrow sorting car then Push 1 on Wednesday. Low calorie day tomorrow. Can't seem to upload vid solink to IG... https://www.instagram.com.../?taken-by=deadlift_ox | ||
| nails | | ... | 04-07-2018 @ 09:32 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | You're still smashing out awesome sessions despite the breathing problems. Not an easy task. | ||
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