Ox's Journal Of Insanity
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| Oxman |  | ... | 16-07-2018 @ 19:28 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Epic work as always mate, pb's everywhere. That 400 Rb dead was damned close. Superb grit. thanks mate...was sure i'd have it tbh lol...will try for 360kg x 5 next time I think...hammer away..not a primary goal currently but I still want to creep it up! | ||
| John |  | ... | 16-07-2018 @ 22:35 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | nails said:Epic work as always mate, pb's everywhere. That 400 Rb dead was damned close. Superb grit. X2 soooo close great effort though | ||
| Oxman | | ... | 17-07-2018 @ 14:20 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers John, i'll have it soon enough  Had a great session today, lots of energy and strength for some reason... Push 1 Hatfield Squats 65kg x 10 105kg x 10 145kg x 5 185kg x 3 205kg x 1 default pb 145kg x 10 Really enjoyed these, by not holding the bar itself you are forced to remain very upright and go with a slow descent, find these tougher than a normal ssb squat but quads really hit hard, felt great. Somersault Squats 50kg x 12 rep pb 50kg x 10 50kg x 10 volume pb Pain pain pain! Quads in bits as usual following these, such a brutal and humbling movement. Bench Press 60kg x 10 100kg x 10 120kg x 5 140kg x 2 160kg x 1 170kg x 1 180kg x f (very very close, if I hadn't done the 170 first i'd have had it) 140kg x 10 140kg x 8 140kg x 6 Decided to have a crack at bench as not done it in weeks, 170kg at 100kg BW isn't bad and possibly a BW PB...180kg so nearly went, just lost some skill and power, few weeks its easily there. Down repping sets were great, 140kg x 10 I think was my old 10 rep max so no rep strength down. Standing Cable Flyes 30kg x 15 rep pb 30kg x 15 30kg x 15 volume pb Weight up 2.5kg and reps up by 2 each set, big increases. Chest blows up with these, building well. Seated Smith Behind Head Press 70kg x 15 rep pb 70kg x 12 70kg x 10 volume pb Weight up 5kg and reps up by 3 on set 1...big increases over all again this week, delts really feeling these, felt awesome. Wide Grip Cable Upright Rows 25kg x 15 35kg x 15 45kg x 15 55kg x 15 55kg x 15 Like these, can really focus on medial delts very well, burned nicely. Pec Minor Dips BW x 12 BW x 12 +20kg x 12 Felt really good, chest started cramping very hard, got some good contractions...like these a lot. Tricep Extension Machine 65kg x 20 65kg x 20 65kgx 20 Quick iso movement for tris...burned so good. Standing V Squat Calf Raise 90kg x 12 rep pb 90kg x 12 90kg x 12 volume pb Reps up on each set, stronger than last week by some way, calves feeling it. SSCV 40 mins incline Treadmill Done, Day off and low calorie day tomorrow then Pull 2 Thursday. It say Anderson Squats in vid...wrote it down wrong...Hatfield Squats Obviously. | ||
| Oxman | | ... | 19-07-2018 @ 13:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | After a low calorie day yesterday I had to drag myself into the gym today, but session was immense... Pull 2 Deadlifts 60kg x 5 100kg x 5 140kg x 5 180kg x 5 220kg x 2 272.5kg x 8 rep pb Pleased with that, wanted 10 but not enough in the tank for that today, still a rep pb and they moved ok tbf, pleased with that. Chest Supported Rows 65kgx 8 rep pb 65kg x 8 volume pb Feeling lighter than last week and got an awesome pump in lats., reps up. Wide Grip Behind Neck Pulldowns 85kg x 15 rep pb 90kg x 10 rep pb and volume pb Huge increase, 85kg x 8 last week was maximal, eeked out a solid 15 today so upped to 90kg x 10...lats really pumping well and feeling very strong. Smith Machine Behind Back Shrugs 170kg x 15 rep pb 180kg x 10 rep and volume pb Increase of 5 reps on set 1 and weight of 10kg on set 2...good full ROM shrugs with a squeeze at the top, traps really feeling these, best shrug movement I have found. More good increases. Lying Leg Curls - 3 rep cluster sets - 4 minutes 60kg x 14 sets of 3 reps A Josh Bryant special and they felt really good, very deceiving, quickly gets tough and as I walked away at the end I had a very deep ache throughout the whole hamstring region...lots of volume in very little time...like this method. Crucifix Curls 50kg a side x 9 rep pb 50kg a side x 7 + 10 second hold to failue - volume pb Reps up by 3 on set 1..the hold at the end was brutal...biceps blew up massively. Overhead Cable Curls - Close Grip 30kgx 20 40kg x 15 45kg x 15 default pb Like these, very strict movement and the pump was painful...very painful. Smith Machine Drag Curls 80kg x 8 rep pb 80kg x 8 volume pb Feeling very strong and kept form very strict, done at the end like this they were brutal. Reverse Pec Dec 84kg x 10 rep pb 84kg x 10 drop 63kg x 8 drop 42kg x 12 volume pb Rear delts worked very hard...drop set was painful. SSCV 45 minutes Incline Treadmill Lost track of time and went 5 minutes over..felt good. Done, Push 2 tomorrow.. | ||
| nails | | ... | 19-07-2018 @ 15:36 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Massive set of dead there mate, nice little head flick as well. Such a monstrous weight to be repping like that. So many other PB's as well. When's the BB comp mate? Do you have a date set? | ||
| John | | ... | 19-07-2018 @ 16:45 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Oxman said:Cheers John, i'll have it soon enough Had a great session today, lots of energy and strength for some reason... Push 1 Hatfield Squats 65kg x 10 105kg x 10 145kg x 5 185kg x 3 205kg x 1 default pb 145kg x 10 Really enjoyed these, by not holding the bar itself you are forced to remain very upright and go with a slow descent, find these tougher than a normal ssb squat but quads really hit hard, felt great. Somersault Squats 50kg x 12 rep pb 50kg x 10 50kg x 10 volume pb Pain pain pain! Quads in bits as usual following these, such a brutal and humbling movement. Bench Press 60kg x 10 100kg x 10 120kg x 5 140kg x 2 160kg x 1 170kg x 1 180kg x f (very very close, if I hadn't done the 170 first i'd have had it) 140kg x 10 140kg x 8 140kg x 6 Decided to have a crack at bench as not done it in weeks, 170kg at 100kg BW isn't bad and possibly a BW PB...180kg so nearly went, just lost some skill and power, few weeks its easily there. Down repping sets were great, 140kg x 10 I think was my old 10 rep max so no rep strength down. Standing Cable Flyes 30kg x 15 rep pb 30kg x 15 30kg x 15 volume pb Weight up 2.5kg and reps up by 2 each set, big increases. Chest blows up with these, building well. Seated Smith Behind Head Press 70kg x 15 rep pb 70kg x 12 70kg x 10 volume pb Weight up 5kg and reps up by 3 on set 1...big increases over all again this week, delts really feeling these, felt awesome. Wide Grip Cable Upright Rows 25kg x 15 35kg x 15 45kg x 15 55kg x 15 55kg x 15 Like these, can really focus on medial delts very well, burned nicely. Pec Minor Dips BW x 12 BW x 12 +20kg x 12 Felt really good, chest started cramping very hard, got some good contractions...like these a lot. Tricep Extension Machine 65kg x 20 65kg x 20 65kgx 20 Quick iso movement for tris...burned so good. Standing V Squat Calf Raise 90kg x 12 rep pb 90kg x 12 90kg x 12 volume pb Reps up on each set, stronger than last week by some way, calves feeling it. SSCV 40 mins incline Treadmill Done, Day off and low calorie day tomorrow then Pull 2 Thursday. It say Anderson Squats in vid...wrote it down wrong...Hatfield Squats Obviously. Amateur haha lol | ||
| John | | ... | 19-07-2018 @ 16:47 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Always in awe of your work outs mate great work those deads with those reps,bloody ell | ||
| Oxman | | ... | 19-07-2018 @ 21:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Massive set of dead there mate, nice little head flick as well. Such a monstrous weight to be repping like that. So many other PB's as well. When's the BB comp mate? Do you have a date set? Thanks mate...I am going at some point I think attempt a build up to 260kg x 20 Comp..if I do it (depends if loose skin on stomach is an issue) is June 2019 mate so finish this cut in single digit BF...assess if I would be able to get on stage ...if so a lean bulk adding size to my weak areas then a longish prep into the show. Oh and also hoping to pull 360kg next year lolol. | ||
| Oxman | | ... | 19-07-2018 @ 21:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Always in awe of your work outs mate great work those deads with those reps,bloody ell Thank you John...I try lol...was tough today running on fumes but it went | ||
| Oxman | | ... | 20-07-2018 @ 05:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | End of Week 12 of cut weigh in Last Week - 223.6lb This Week - 218.4lbs 5.2lb drop Last Week - 35 1/2" Waist This Week - 35" Waist Another big drop this week and strength continues to fly, not just on repping stuff but my heavy work too...massively pleased! Under 100kg now. | ||
| Oxman | | ... | 20-07-2018 @ 14:40 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Awesome session again today, still a tad sluggish with energy to begin with but got into my groove.. Push 2 Narrow Stance Hack Squats 40kg x 10 80kg x 10 120kg x 10 160kg x 12 rep pb 165kg x 12 rep pb 170kg x 8 rep and volume pb Huge increases again this week...weight up, reps maintained, rest reduced a little...quads felt battered ina very good way. Leg Extensions 80kg x 13 toes out rep pb 80kg x 13 toes in 80kg x 13 toes straight Massive pump..so painful after the third set, quads blew up really well. Decline Bench - 10-1-10 Method 80kg x 1 15 sec rest 80kg x 2 rest and so on up to 10 then back down, had to drop to 60kg half way through though! Utterly horrendous...the pain and pump was crazy..100 reps banged out pretty quickly and my chest was in bits….from so little weight. 80kg feels so easy to begin with but the 15 second rests are killers and I was in bits. Should have gone with 60kg from the start..so much work done with so little weight. Pec Dec 86.5kg x 16 rep pb 84kg x 10 77kg x 10 + hold on last rep until failure and a slow negative. Major pec burn after the pressing, small increases here, pecs on fire. Cable Side Lateral Raises -60 sec rests 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 volume pb These moved lovely and held the weight on rep 10 each set for a good 5 seconds. Delts blew up. Smith machine was busy so.... Strict Barbell Press 60kg x 10 80kg x 5 90kg x 2 100kg x 1 push 115kg x 1 Banged out quickly and without thinking too much...a bodyweight strict press pre exhausted is quite nice. Happy with these as not been training them really. Smith Machine now free so.... Seated Smith Machine Overhead Press 100kg x 11 rep pb 110kg x 3 rep pb 80kg x 15 volume pb Despite being fatigued by this point I got 4 more reps on 100kg than last week and a nice triple with 110kg...felt really good. Cable Side Laterals - 60 sec rests 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 Banged out a other quality 50 reps and side delts poping in a way they never have before. Incline Hammer Press 80kg x 20 100kg x 12 100kg x 8 Subbed out tricep work for a while as tris are not a weakness and chest is so wanted more chest targeted work....these felt great on upper chest. Seated Calf Raise 60kg x 12 toes straight rep pb 60kg x 10 toes out 60kg x 10 toes in 60kg x 10 toes straight volume pb Reps up and tweaked toe position...such a painful burn...moved really well and got a nice pump. SSCV 45 mins Incline Treadmill And that was that...low calorie day tomorrow then a nice refeed day sunday. | ||
| nails | | ... | 20-07-2018 @ 15:59 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | That's a crazy weight drop mate ans still going from strength to strength. Tiny little waist as well or maybe I'm just fat lol. | ||
| Oxman | | ... | 20-07-2018 @ 18:16 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:That's a crazy weight drop mate ans still going from strength to strength. Tiny little waist as well or maybe I'm just fat lol. Its dropping well ta mate, getting very vascular now...will attempt to get a BF analysis done soon...want to keep going to 8%ish BF. Waist was 44" when I started mate! | ||
| John | | ... | 20-07-2018 @ 22:42 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | You know ox 'so journal of insanity is about, right, your inspirational in that you commit to your direction and see it through,I will endeavour to follow your fine example. | ||
| Oxman | | ... | 21-07-2018 @ 12:48 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:You know ox 'so journal of insanity is about, right, your inspirational in that you commit to your direction and see it through,I will endeavour to follow your fine example. Very kind of you to say mate, much better than me around but I do what I can | ||
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