Ox's Journal Of Insanity
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| Oxman |  | ... | 04-07-2018 @ 19:02 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers mate, just getting on with things now, makes it tough tbh but I will keep pushing.. Cracking session today and thought it wouldn't be. My first shift consisted of some heavy lumping around of a heavy stage and it was hard work but had a coffee and a rice cake then cracked a can of Aldi Monster and got to the get... Push 1 Close Stance Hack Squats 40kg x 12 80kg x 12 100kg x 8 120kg x 3 140kg x 15 rep pb 140kg x 12 140kg x 12 volume pb Only managed the 1 set last week with 140 and eeked out a tough 12, hit 15 this week on set 1 and managed 2 more 12's. Quads humming nicely after these, certainly seeing strength endurance creeping up. Somersault Squats In Smith 40kg x 12 40kg x 10 40kg x 10 40kg x 10 My god I forgot...the pain was crazy, the pump just insane, pure focus on quads and it burned so good. Following the final set I was literally unable to stand up my quads were in tatters, like never before...from such little weight. It honestly took me a good 10 minutes after to recover to the point I could do anything, I had to really try and stretch quads out. I can still feel these now nearly 7 hours on from the session...these hit my quads literally like no other exercise...brutal. Smith Machine Incline Press 40kg x 12 60kg x 12 80kg x 12 100kg x 12 default 100kg x 9 80kg x 13 + 4 + 3 rest pause Love this movement, massive pump and using the smith I can entirely focus just on my upper pec, felt very very good, blew up on these. Standing Cable Flyes 25kg x 12 default pb 25kg x 12 25kg x 20 second hold + 12 Very nice variation and that last set was done Grimes style with a 20 second hold before repping out..massive pain, chest was quaking. Smith Machine Behind Head Press 60kg x 12 60kg x 12 60kg x 9 Burned so good, I swear gym mirrors are made to make you look bigger lol, my delts looked incredible between sets...my slow transition into DV continues as I was throwing down poses in the mirror lol. Cable Side laterals 15kg x 15 15kg x 15 15kg x 20 second hold + 8 Vascularity massively coming on while doing these, veins coming out all over arms, delts and chest, I can see how this bodybuilding can be addictive lol. Reverse Grip Smith Bench 40kg x 20 60kg x 17 60kg x 15 I like...a lot, locks elbows in to the side and this is all tricep, the burn in tricep was awesome and I repped and repped until I couldn't rep anymore...keeping weight light, seemed to work well. V Squat Standing Calf Raise 80kg x 12 rep pb 80kg x 12 80kg x 12 volume pb Reps up all round on last week and nice pumps. I think...think calves are growing as when I put my sleeves on to squat earlier in the session I really struggled to get them over them..its coming along I think. SSCV 40 mins recumbent bike - 127bpm Had to use this today as back and legs felt wrecked, worked well and heart rate up a decent whack. Job done, had to rush off for quick shower and meal before going and getting car back and heading back to work to hump more stage around...all done now and pretty wiped out tonight so early night. Loved that session and the addition of some new movements, feeling good. Pull 2 tomoz including snatch grip deads to begin with. Vid | ||
| Oxman | | ... | 07-07-2018 @ 18:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Quads and chest still sore from Wednesday but didn't matter...stonker of a session, everything flying, weights are feeling so easy it feels like I am bulking not cutting. Push 2 V Squat Machine 40kg x 12 80kg x 12 120kg x 10 130kg x 10 140kg x 10 volume pb Didn't push weights, went with reps and volume and quads were on fire. Kept stance narrow and low and kept all focus on my quads. Feet In Leg Extensions 80kg x 12 rep pb 80kg x 12 80kg x 12 volume pb My god the pain after these was immense, my legs just blew up and the pump was unreal, I had tohave a good 5 minutes trying to stretch them out as it was so painful. Reps and volume up with ease. Decline Bench 60kg x 15 80kg x 15 100kg x 20 120kg x 8 120kg x 8 100kg x 15 volume pb Again feeling strong, could have easily surpassed my 120 x 10 rep pb but went for the volume and actually working my chest. Massive pump...did some posing between sets to really get the blood in the pec, felt awesome. Pec Dec (Seat Low, upper pec aim) 84kg x 12 rep pb 84kg x 10 84kg x 7 volume pb Sickening pump, pumps I am getting at the moment are insane, vascularity while training is getting more every day. Reps up significantly this week, strong. Cable Side Laterals 20kg x 12 rep pb 17.5kg x 17 rep pb 15kg x 20 rep pb + volume pb Side delts just blew up, I can really get that connection with them now while training them and strength again well up, was a job to raise my arms after, needed a few minutes to stretch them out a little, crazy pumps. Seated Smith Overhead Press 85kg x 16 rep pb 90kg x 9 rep pb 100kg x 5 rep pb Again huge increases...85kg x 16...last week it was 80kg x 15...upped the weight and kept reps going, weights feeling light in the hands despite the pre fatiguing. Loved these. DV Extensions 27.5kg x 12 rep pb 25kg x 10 25kg x 8 + 20 second peak contraction hold to failure - volume pb 2 reps up, super strict still, triceps really feeling the volume, stronger again on last time. Seated Calf Raise 60kg x 11 rep pb 60kg x 8 60kg x 8 volume pb Minimal rest and banged them out. Amazingly my calves are growing..my SBD's are a real struggle to get over them now, still tiny but improving! SSCV 15 mins Bike 15 mins Incline treadmill 30 mins in total...needed to get away today. Awesome session, despite a 7lb drop this week my strength is rocketing, all round I feel in about the best place I ever have. Weekend off and Monday too then back in Tuesday with Pull 1. | ||
| Oxman | | ... | 07-07-2018 @ 18:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Quads, calves and chest very sore this morning and back quite tight but loosened up ok and hit my Pull 2 session. Also woke up the lightest I have been this cut and lightest I have been in well over a year. Snatch Grip Deadlifts 60kg x 5 100kg x 5 140kg x 5 180kg x 3 220kg x 2 260kg x 1 285kg x 1 pb tempo 240kg x 6 Moving well today, upper back loves this movement. Really enjoying these. Chest Supported Rows 60kg x 10 rep pb 60kg x 10 volume pb Moving faster and feeling lighter, up 5kg on last week and only a 2 rep drop, activates lats well. Behind Head Wide Grip Pulldowns 80kg x 12 rep pb 80kg x 12 volume pb Again reps up, feeling stronger and back pumping well. Face Away, Lean Back, Close Grip Pulldowns 50kg x 15 60kg x 12 Saw these done in YouTube and they feel really good, can manage to get a really long ROM and a hard contraction, didn't need much weight to get a huge pump and a dull ache in upper back, very nice movement. Behind Back Smith Shrugs 140kg x 18 rep pb 160kg x 10 rep pb and volume pb Huge increase in reps on last week and it felt easy, massive pump in traps, burned so good. Lying Leg Curls 60kg x 15 rep pb 60kg x 12 55kg x 12 volume pb Burned so good, developed a painful pump from set 1 and it increased each set. Crucifix Curls 45kg x 12 rep pb 47.5kg x 8 rep pb/volume pb My favourite curl variation I think, increase of 2 reps on set 1 and upped weight for second set, solid reps and felt very strong. Plate Preacher Curls 30kg x 15 30kg x 15 30kg x 16 Love these, feels easy to start with but the pump and pain builds and builds, very enjoyable. Bent Over Cable Flye 15kg x 15 rep pb 15kg x 12 15kg x 10 volume pb These were awesome, managing to really target the required muscle well and rear delts burned very nicely. Dragon Flags x 8 x 8 x 8 Quick ab blast...will be adding more in in the evenings at home I think. SSCV 20 mins bike 20 mins incline treadmill 40mins in total | ||
| Oxman | | ... | 10-07-2018 @ 14:08 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great session today, lowest weight yet of cut and a very low 1.6Kcal day yesterday but had an immense session today. Reverse Band Deadlifts 140kg x 10 180kg x 8 220kg x 5 260kg x 2 300kg x 1 340kg x 5 huge rep pb 360kg x 3 huge rep pb Not sure where any of that came from. Previous best was a 340kg double and a I think 370kg single. I filmed the 340 set but for some reason the camera stopped recording but I had another 1-2 there I think but had in my mind I wanted to go heavier. 360kg x 3 moved well and is a silly big pb at any bodyweight for me let alone my current lighter bodyweight and massive calorie deficit. I don't think I can fit it on but i'd like to try for 400kg at some point but for now I will rep...upper back and hamstrings worked very hard on these, felt really good. Reverse Grip Hammer Pulldowns 120kg x 12 rep pb 130kg x 8 rep pb and volume pb 120kg x 8 was failure last week, banged out 12 this week and got the 8 with 10kg more. Lats burning from these, such a long ROM. Seated Back Row Machine 150kg x 10 135kg x 15 Tougher this week tbh but got the work in and back pumping so well. Seated Leg Curls 95kg x 14 rep pb 95kg x 11 90kg x 10 volume pb Battered hamstrings very well, 4 reps up on set 1 and 1 rep up on set 2 and didn't have to drop as far on set 3 to maintain volume. Everything up nicely. Close Grip Preacher Curls 50kg x 8 rep pb 50kg x 6+3+ 1 rest pause Slow, deliberate curls with a squeeze at top every time, could really feel these, felt good. Spider Dumbbell Curls 15kg x 12 rep pb 15kg x 12 15kg x 12 volume pb A deceiving movement that pumps like crazy, held with a squeezing contraction at the top each time, biceps love these, really good movement just feels and odd position but damn it works. Reverse Cable X Over 25kg x 20 rep pb 27.5kg x 16 rep pb Posterior delts burned like crazy, so painful but so productive. Reps up by 5 on set 1 and weight and reps up on set 2...strict form maintained. Kneeling Dumbbell Shrugs 62kg x 13 rep pb 62kg x 12 62kg x 10 volume pb Traps already feeling dead from the deadlifts but hit them with some direct work, painful and minimal rests. SSCV 20 mins incline Treadmill 20 mins bike 40 mins in total. Day 1 of 4 on the trot done, fat dropping well and strength apparently still rocketing, fitness feeling the best it has in months and months...feeling very on point in my 11th week of cut. Push 1 tomorrow. Vid | ||
| nails | | ... | 11-07-2018 @ 08:46 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | The PB orgy continues. Boat loads of work as usual mate, not idea how you do it let alone on bugger all kcals. Do you find your energy levels are affected? | ||
| Oxman | | ... | 11-07-2018 @ 14:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:The PB orgy continues. Boat loads of work as usual mate, not idea how you do it let alone on bugger all kcals. Do you find your energy levels are affected? Thanks mate. I'm getting clever with my food timings...I fast until just before training then get a small carb/protein meal in then bang all carbs in post training moving to protein/fats and veg at night...seems to work. I suffer a little with energy but tbh just get on with it and ignore it, its part and parcel of it  | ||
| Oxman | | ... | 11-07-2018 @ 14:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Weight down another 2lbs today, dropping off nicely, now, will assess if it drops too quick and ditch a few cardio sessions of need be. Push 1 Close Stance Hack Squats 40kg x 10 80kg x 10 120kg x 5 150kg x 12 rep pb 150kg x 12 150kg x 12 volume pb Weight up by 10kg this week and repping still up there, strength continues to increase. Somersault Squats 40kg x 13 rep pb 50kg x 10 rep pb 50kg x 8 volume pb Increases on last week again and still a brutal, humbling movement. Legs in a mess after these. Incline Smith Bench Press 40kg x 12 80kg x 12 100kg x 15 rep pb 120kg x 6 rep pb 140kg x 1 pb drop 120kg x 3 drop 100kg x 3 drop 80kg x 6 Strong. 4 reps up on 100kg and 3 plates for 6 moved nicely. The 140 after (3 1/2 plates a side) was tough but moved well...drop set it and got a some good work in. Very pleased with how strong these are feeling. Standing Cable Flyes 27.5kg x 13 rep pb 27.5kg x 13 27.5kg x 13 volume pb 2.5kg up and a rep up on each set of last week. Nice and controlled with a paused contraction at the top. Seated Behind Head Smith Press 65kg x 12 rep pb 65kg x 12 65kg x 12 volume pb 5kg up and reps equalled and indeed increased by 3 on set 3...strength up on last session. Delts fried. Cable Side Lateral Raises 15kg x 25 rep pb 15kg x 18 Brutal...crazy pump in side delts. Reverse Grip Smith Bench 80kg x 10 rep pb 80kg x 8 80kg x 8 volume pb Tris already pretty wrecked but pumped up nicely from these. Nice exercise. V Squat Calf Raise 90kg x 10 rep pb 90kg x 8 90kg x 8 volume pb 10kg up and small drop in reps, nice, slow controlled reps with a deep stretch. Calves actually growing, need new SBD's now as struggle to get mine on now. SSCV 20 mins Bike 20 mins Incline Treadmill Done. Pull 2 tomorrow | ||
| nails | | ... | 12-07-2018 @ 10:05 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Well that looks...interesting. The PB extravaganza continues. Interesting approach to nutrition, you get a lot of work done considering the low calories. looks like you are retaining a lot of muscle though and the performance speaks for itself so it's clearly working. How much sleep do you get? | ||
| Oxman | | ... | 12-07-2018 @ 12:30 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Well that looks...interesting. The PB extravaganza continues. Interesting approach to nutrition, you get a lot of work done considering the low calories. looks like you are retaining a lot of muscle though and the performance speaks for itself so it's clearly working. How much sleep do you get? Its an incredible exercise mate, so sore today from them. Yes diet is doing the job at the moment, in fact dropping a tad too quickly this week. I get anywhere from 6-8 hours mate...occasionally get a 30 minute nap in the day if wiped out. | ||
| Oxman | | ... | 12-07-2018 @ 12:31 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Had a headache going in to the gym this morning and put me off a little but it eased off quite quickly and session went well in the end. Energy levels still feeling ok considering the low calories I am on. Snatch Grip Deads 60kg x 10 100kg x 5 140kg x 5 180kg x 3 220kg x 5 240kg x 5 Deloaded these a tad this week as lower back feeling pretty beat up so just got a little work in here today without pushing anything. Chest Supported Rows 60kg x 12 rep pb 65kg x 6 rep and volume pb Strength up again on last week, moving nicely, gave a good pump. Wide Grip Behind Neck Pulldowns 80kg x 14 rep pb 85kg x 8 rep pb and volume pb Again increases on last week and all moving well, got a good contraction each rep. Face Away Lean Back Close Grip Pulldowns 65kg x 10 rep pb 60kg x 13 rep pb and volume pb I love this movement, huge ROM and it pumps so well..Regan Grimes special. Smith Rows 80kg x 15 80kg x 15 Added these in this week as was rattling through things, kept it light and focused purely on a lat contraction, massive pump and burn, feels really good. Behind Back Smith Shrugs 160kg x 12 rep pb 170kg x 10 rep pb and volume pb Reps and weights up on last week with ease and a painful pump in traps, best movement I've ever done to isolate traps. Crucifix Curls 47.5kg a side x 12 rep pb 50kg a side x 6 rep pb 35kg a side x 15 35kg a side x 12 35kg a side x 10 + 20 second peak contraction hold then a slow negative Strength flying up easily, 4 reps up on set 1 so upped the weight and went heavy, moved ok, stripped the weight off and lowered rest periods and repped out...massive pump and the hold at the end was brutally effective. Plate Preacher Curls 40kg x 9 rep pb 40kg x 8 30kg x 15 volume pb Moving very nicely, I enjoy this exercise, bicep veins popping all over. Reverse Grip EZ Preacher Curls 30kg x 8 Abandoned...bicep not liking these. Lying Leg Curls 65kg x 10 rep pb 65kg x 10 65kg x 8 drop 50kg x 5 drop 30kg x 8 volume pb Drop set at the end crippled hamstrings, so painful! Again my strength up on these and hams really improving week on week. Reverse Pec Dec 77kg x 17 rep pb 77kg x 12 volume pb Weight up and reps maintained on set 1, rear delts pumping well. Kneeling Crucifix Rows 35kg a side x 15 35kg a side x 15 35kg a side x 15 Saw these on youtube last night and wanted to try them, lovely iso movement and outer lats hit very hard...really like these as a finisher. SSCV 15 mins Bike 15 mins Incline Treadmill 30 mins in total Reduced by 10 mins as weight dropping very quickly this week. Done Push 2 tomorrow to round the week off and weigh/measure day. | ||
| Oxman | | ... | 13-07-2018 @ 06:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Post Edited: 13.07.2018 @ 14:44 PM by Oxman Weekly weigh in..Last week: 227.6lbs / 36" Waist This week: 223.6lbs/ 36" Waist I had dipped to 222.6lbs yesterday but up a pound today...no matter, still dropping off well, getting on for 14kg off now I reckon I still have another 20lbs of fat to drop off yet, dunno, not worried will just keep cut going until I am happy with where I am. Last training day of the week today so 2.6K cals today, Low day of 1.9K tomorrow then a high day of 3K sunday.Long way still to go. | ||
| Oxman | | ... | 13-07-2018 @ 14:44 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Felt pretty tired this morning going in to the session, low calories and 4 days training on the trot taking a toll but I had a blinding session... Push 2 Leg Press 80kg x 20 120kg x 20 160kg x 20 200kg x 20 240kg x 15 280kg x 12 320kg x 8 320kg x 8 V Squat was being used so decided on leg press for first time in a few years...unlike the old days I brought stance down and close to focus on quads...felt pretty good to be fair and got a decent pump out of it, low rest periods helped. Leg Extensions 80kg feet out x 12 80kg feet in x 12 80kg feet straight x 15 rep pb and volume pb Pain! Burned so good, reps up. Decline Bench 60kg x 10 80kg x 10 100kg x 10 120kg x 5 140kg x 7 rep pb 150kg x 3 rep pb 120kg x 11 rep pb + volume pb Where that strength is coming from I don't know, a few weeks back 140 x 5 was a brutal all out lift, had a decent 7 today, nearly a stone lighter and running on fumes, 150 was my 1rm on this set up, all rep up well and chest really feeling it. Pec Dec 86.5kg x 15 rep pb 86.5kg x 10 86.5kg x 7 volume pb Weight up by 2.5kg and reps up on set 1 by 3 reps and maintained on next two sets, again strength up, epic stretch and pump on this set up. Cable Side Lateral 15kg x 10 20kg x 13 rep pb 15kg x 15 15kg x 12 15kg x 12 + 20 sec hold at end 1 rep up and still kept strict, reduced rest periods after and burned out the side delts. Felt awesome. Smith Machine Seated OH Press 40kg x 20 90kg x 12 rep pb 100kg x 7 rep pb 120kg x 1 pb + volume pb Amazed again by strength increases, 3 reps up on set 1, 2 reps up on set 2 and hit a max I never got before, love this movement for delts, especially pre exhausted like I did as they fatigue before triceps, they felt battered after in a very good way. DV Extensions 30kg x 8 rep pb 30kg x 8 25kg x 11 volume pb Keeping it strict still and weight up nicely, triceps and more importantly elbows love this movement. Seated Calf Raises 60kg x 8 60kg x 8 60kg x 8 60kgx 10 volume pb Nice deep stretch and big contraction, slowly but surely calves appear to be adding some size, veins coming through on them now too. Done...2 days of much needed rest...1 more low day of 1.9K cals tomorrow then a high carb/calorie day Sunday...really looking forward to relaxing this weekend, cut is getting tougher now so a relaxing weekend is needed. | ||
| Oxman | | ... | 13-07-2018 @ 14:44 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | |||
| Oxman | | ... | 16-07-2018 @ 13:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great weekend...tanning all weekend on the beach and a lovely higher carb day yesterday... was a much needed boost. Weight barely budged despite the carbs yesterday and feeling well on track, veins coming through on upper abs now Morning BW 100.9KGDecent session today, strength still feeling very good, tried a very big lift today lol... Pull 1 Reverse Band Deads 140kg x 5 180kg x 5 220kg x 5 260kg x 2 300kg x 1 340kg x 1 360kg x 1 400kg x 3/4!!! Close but not quite 360kg x 2 340kg x 3 Rolled the dice today lol, 360 was silly fast and I had found the thinner plates so thought i'd try 400kg...that's 340kg on the floor and 370-380kg at lockout. Came up well but couldn't lock it despite trying to hitch it lol. Heaviest weight ever in my hands though and it felt it lol. Will back off next few weeks and try for 360kg x 5 and 380kg x 3 then nail this 400. Pleased despite the fail, especially in 12th week of a cut lol. Reverse Grip Hammer Pulldown 130kg x 9 rep pb 120kg x 10 volume pb Creeping up in weight still and lats feeling the 130 repping, very decent. Wide Grip Straight Arm Pulldowns 30kg x 15 35kg x 12 35kg x 11 These felt great, subbed in for the machine row as I was stalling out on those, lats were screaming with these, very controlled squeezed reps and minimal rests. Seated Leg Curls 70kg x 20 70kg x 20 70kgx 20 Cut weight back as hams were fried from deads. Kneeling Dumbbell Shrugs 62kg x 15 rep pb 62kg x 15 volume pb Traps blow up from these, they still hurt now. Close Grip EZ Preacher Curls 40kg x 12 40kg x 12 40kg x 15 volume pb Brought weight down and reps up...feels like I am working the biceps much better. Awesome pump. Dumbbell Spider Curls 18.5kg x 12 rep pb 18.5kg x 12 volume pb Weight up from 15kg and reps maintained, I love how these feel on the biceps...they burn so good. Standing Cable Crunch 25kg x 25 30kg x 15 35kg x 12 35kg x 10 Saw Regan Grimes doing these and they feel very good, small ROM but lower abs targeted so well and they felt very worked at the end, will be doing these lots. Reverse Cable X Over 30kg x 20 rep pb 30kg x 15 volume pb Rear delts burning so bad...Weight up 2.5kg and reps up by 3, can't complain with that at all, strength going up still, good rear delt pump. Stretched out and that was that...cardio... SSCV 20 mins Incline Treadmill 20 mins Bike 40 mins in total 122bpm on average. Done...Push 1 tomorrow. | ||
| nails | | ... | 16-07-2018 @ 13:47 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Epic work as always mate, pb's everywhere. That 400 Rb dead was damned close. Superb grit. | ||
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