Ox's Journal Of Insanity
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| Oxman |  | ... | 02-08-2018 @ 10:10 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Nice Session yesterday...another different gym, trained at the posh one my missus runs her sports massage studio from...machines all felt very different so weights etc all different from the norm, great session though... Push 1 Hack Squats 40kg x 20 80kg x 10 80kg x 10 80kg x 10 100kg x 7 Brutal machine...much more upright than my usual one and instead of 200kg I used 80kg lol. The pain in my quads is crazy this morning, very painful. DOMS is back now I have been cruising again. These did feel awesome though! Leg Extensions Pin 10 x 10 feet straight Pin 10 x 10 feet out Pin 10 x 10 feet in Pin 10 x 12 feet straight Pin 10 x 12 feet out Pin 10 x 12 feet in No idea of the weight but I knew I had done these, the pump was just insane (thank you pre workout bagels!) and I had veins coming out over entire quad area. Low rest periods too. Had to stretch out after these as legs were insanely tight and hams already sore from day before. Incline Smith Bench Press 40kg x 12 80kg x 10 100kg x 5 + 2 + 1 rest/pause 80kg x 10 80kg x 8 x 2 rest/pause Another machine which is much tougher...unloaded the bar felt like it was the usual 20kg (didn't include in weights listed) but none the less a great movement and chest worked really well, felt good, great pump again. Standing Cable Flyes 35kg x 17 rep pb 35kg x 12 30kg x 12 Same machine as at home so I know weights the same, only difficulty was the floor was too slippery to stay in place, made it tougher but I love this movement, such a great stretch and contraction. Pec Dec Pin 12 x 15 Pin 15 x 15 Pin 17 x 8 Pin 17 x 8 Again no idea on weight but love this pec dec, so smooth and adjusts well, pecs burned and cramped really nicely from these, starting to slowly see improvements in chest. Klokov Smith Behind Head Press 40kg x 15 60kg x 4 40kg x 12 40kg x 8 40kg x 8 Another new and massively favourite lift for me...the wide grip feels so good on shoulders and delts instantly pump up from them. Again weights all different from usual as different smith but I managed to trash my delts nicely from these. Leaning One Arm Cable Laterals 15kg x 12 15kg x 12 12.5kg x 12 10kg x 12 Not done these before but will without doubt again...constant tension on delts and a great ROM, felt really good, finished shoulders off good and proper. Viper Press BW x 15 BW x 15 BW x 15 Kept bar a smidge higher so I could bang the reps out and triceps responded well...sore today. Seated Calf Raise 65kg x 13 feet out pb 65kg x 12 feet in 65kg x 12 feet straight 80kg x 6 feet out pb 80kg x 6 feet in 80kg x 6 feet straight volume pb Calf work still going well and starting to see some growth I think there, looking better than they did...will be hammering calf work in the off season as I need to bring them up a lot. SSCV 15 mins outdoor walking AM 30 mins Incline Treadmill post workout Done, not training today or tomorrow but will get Pull 2 in Saturday, miss one session this week then hit Sunday through Wednesday to get all sessions in next week. Feeling good still, energy still high, strength still there, injury not hindering anything and bodyfat still dropping off...another good scale loss this week by looks of things, conditioning on waking really looking different daily. Low cal day today , normal tomorrow, Saturday and sunday...high on Monday for a meal out we have planned..will still be within reason. I think I have another 4-6 weeks tops of cut left, I also have a photo shoot planned next week as a pro photographer has contacted me down here wanting to do some gym shots...will be ideal for my new business  | ||
| nails | | ... | 02-08-2018 @ 14:31 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Loads of graft mate but I wouldn't expect anything less. It could just be the lighting but it looks super hot in that last video. Do you have an end date in mind for your cut? | ||
| Oxman | | ... | 02-08-2018 @ 20:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Loads of graft mate but I wouldn't expect anything less. It could just be the lighting but it looks super hot in that last video. Do you have an end date in mind for your cut? No hotter than usual tbh mate, funky lighting makes a difference lol...back in to a powerlifting gym today! Not really mate...another 4-6 weeks maybe but I will keep going until either I am around 8% BF or my gym performance is going down the pan. I think another 4 weeks will see me around 8% ish though | ||
| Oxman | | ... | 02-08-2018 @ 20:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ended up getting my pull session in today...had a very lazy day until this afternoon and had an opportunity to head in and get a session done... Pull 2 Reverse Leaning Rope Pulldowns 35kg x 20 45kg x 15 55kg x 12 55kg x 12 55kg x 12 Lovely ROM and great pump, I do enjoy this movement. Seated Cable Rows Pin 15 x 15 Pin 16 x 15 Pin 18 x 12 Pin 20 (stack) x 10 Pin 20 x 10 + 15 second hold and slow negative A nice set up on this cable and got an awesome contraction with them, felt great. Standing Calf Machine Shrugs x 20 x 15 x 15 x 12 No idea of the weight...no numbers to note...just went progressively heavier...an awesome machine for these and the pump in traps was huge, getting DOMS now a few hours after. Reverse Stiff Leg Hack Squats 50kg x 20 100kg x 15 150kg x 12 150kg x 12 200kg x 6 This machine is awesome for these, can get a really nice stretch on hams and glutes, really pumped up massively, wish I could do these in home gym, would be a staple. Seated Leg Curls 90kg x 6 90kg x 6 65kg x 12 65kg x 12 + 5 partials Another very nice machine, much tougher than the one I use back home, hams got a huge burn from these, minimal rests as usual. Crucifix Cable Curls Pin 7 x 15 Pin 7 x 15 Pin 7 x 15 + hold and negative No idea of weight again but kept form nice and strict and biceps got a good pump going on. Close Grip Machine Preacher Curls - Tempo Reps 30kg x 15 30kg x 12 30kg x 10 30kg x 10 30kg x 10 I love this old school machine...the set up is so sweet and I used tempo reps to keep weight lower and the weight piled on to the muscle...pump was crazy. Machine Lateral Raises 5kg a side x 10 5kg a side x 10 5kg a side x 10 Not due to do delts today but wanted to try this machine out...feels weird but damn the side delt pump was crazy from tiny weights. Prowler Push/Pull 40kg + Prowler x 25 mtrs Push/ 25 mtrs pull x 5 ...45 second rests These were brutal...was blowing out my arse and legs went to jelly....felt awesome lol. SSCV 30 mins Incline Treadmill to finish the session off. Day off tomorrow, Push 2 Saturday then start Pull 1 Sunday again. Vid uploading silly slow...its on my FB if we are friends. | ||
| Oxman |  | ... | 03-08-2018 @ 08:41 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Weekly weigh in... Last week.. 218.4lbs This week.... 212.6lbs Big drop this week, forgot to bring my tape with me so don't know waist but its come in for sure. Strength still creeping up on most things and I'm feeling good still so heading in to week 15 of cut now. | ||
| Oxman | | ... | 04-08-2018 @ 19:52 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Okay todays session... Push 2 Bench Press 60kg x 10 80kg x 10 100kg x 5 120kg x 5 140kg x 2 162.5kg x 2 dead bench 140kg x 1 160kg x 1 pb 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 Decent enough...probably a 3rd there on bench but feeling very out of practice and at this stage in my cut didn't want to risk it, a bodyweight pb that..never moved that much weight at this bodyweight before. Did proper dead bench after and hit a fairly tough 160kg...decent singles with 140kg after. Incline Cable Flyes 35kg x 12 rep pb 37.5kg x 10 rep pb 37.5kg x 8 drop 25kg x 7 + 5 partials Feeling strong and moving very well...chest blew up from these, weight and reps up. Incline Hammer Press 100kg x 12 80kg x 16 80kg x 15 80kg x 12 Very nice constant tension reps and gave an awesome pump to upper chest. Cable Side Lateral Raises 17.5kg x 10 17.5kg x 10 15kg x 10 15kg x 10 15kg x 10 volume pb Side delts on utter fire...I love these, superior to dumbbells in every way, delts looking much improved. Seated Klokov Smith Press 40kg x 20 60kg x 20 rep pb 80kg x 5 rep pb 60kg x 12 + 5 + 4 rest/pause Strength through the roof...last time on this machine I hit a tough 60kg x 12...blew out 20 very nicely today...delts pumping so well thanks to pre exhausting. Standing Cable Flyes 35kg x 10 rep pb 25kg x 11 25kg x 11 + 20 second peak contraction hold and slow negative. A little more chest work put in...strength again up and reps kept strict, chest burning. Somersault Squats 60kg x 7 rep pb 60kg x 6 50kg x 10 50kg x 10 50kg x 8 Upped the weight and went well...quads nicely thrashed and still sore from the other day lol. Leg Press 280kg x 20 280kg x 20 Quick 2 sets, no more there today as quads felt wrecked, tbf they felt wrecked before I even trained them. Seated Calf Raise 67.5kg x 10 feet in rep pb 67.5kg x 10 feet out 67.5kg x 10 feet in 67.5kg x 10 feet out 67.5kg x 10 feet straight volume pb Strength in calves coming up, more shape coming through if not size as yet. Tricep Extension Machine 55kg x 25 55kg x 25 55kg x 25 Quick blast between calf sets to isolate triceps, nice burn. SSCV 45 mins incline treadmill Done Back tomorrow for more in home gym before heading to Devon again. Vid | ||
| Oxman | | ... | 05-08-2018 @ 15:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Decent session today... Rack Zerchers 60kg x 10 100kg x 10 120kg x 5 140kg x 1 160kg x 1 default pb 140kg x 3 default rep pb 140kg x 3 Behind Head Pulldowns 65kg x 20 90kg x 12 rep pb 95kg x 10 rep pb 100kg x 6 rep and volume pb Rope Face Away Pulldowns 40kg x 10 50kg x 20 rep pb 50kg x 15 50kg x 15 volume pb Rope Straight Arm Pulldowns 35kg x 12 35kg x 12 35kg x 12 volume pb Standing Calf Machine Shrugs 105kg x 20 105kg x 20 105kg x 20 Close Grip EZ Preacher Curls 45kg x 12 rep pb 45kg x 8 45kg x 7+2+1 rest pause volume pb Cable Concentration Curls 40kg x 10 rep pb 35kg x 13 rep pb 35kg x 11 volume pb Lying EZ Cable Curls 35kg x 8 rep pb 25kg x 15 rep pb 25kg x 15 25kg x 13 volume pb Lying Hamstring Curls 70kg x 10 triples rep pb Hyperextension Side Raises 20kg x 8 BW x 15 BW x 10 BW x 9 Machine Crunch 35kg x 33 rep pb 40kg x 20 rep pb 45kg x 18 rep and volume pb Straight Leg Raise BW x 10 BW x 10 BW x 10 No sscv today as it is refeed day. Strength flying still. Back to Devon now Push Day 1 tomorrow Vid | ||
| Oxman | | ... | 06-08-2018 @ 17:49 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Had a body stat done one me today...came out at 17.9% bodyfat, how accurate these things are I don't know but I think I look leaner than that, maintenance calories come in around 3600kcals...interesting to know at least. Still much cutting to do it would seem lol. Push 1 Hack Squats 80kg x 12 rep pb 90kg x 10 rep pb 100kg x 8 rep pb 110kg x 6 rep pb 120kg x 3 rep pb 130kg x 1 pb + volume pb Hard sets and quads battered but increases on last time again on this tougher machine. Leg Extensions Pin 14 x 10 Pin 14 x 10 Pin 12 x 12 Pin 12 x 12 Pin 10 x 15 Pin 10 x 15 volume pb Minimal rests and burned like a b**ch. Incline Smith Bench Press 60kg x 15 100kg x 15 rep pb 120kg x 7 rep pb 140kg x 1 pb A tough smith machine this but again strength and reps up on last week. Pec Dec Pin 17 x 12 Rep pb Pin 8 x 8 Rep pb Pin 8 x 8 Pin 8 x 8 volume pb Lovely pec dec, very smooth and I can set it to focus nicely on upper chest, felt good. Again reps/strength still climbing. Incline Hammer Press 80kg x 10 80kg x 10 80kg x 10 80kg x 10 80kg x 10 Nice light pumping sets to flush blood in to the area at end of chest session, felt great. Shoulder Hammer Press 40kg x 15 60kg x 8 default pb 60kg x 8 60kg x 8 60kg x 8 Awesome machine, much better than the ones I am used to and a pure delt focus, tough movement but delts blew up massively from these, feeling strong. Charles Glass Side Lateral Raises 7.5kg x 15 10kg x 12 10kg x 12 10kg x 12 10kg x 12 volume pb Managed to set these up just right and my god the pump in side head of delts is crazy, really got a good 3D look to delts going on with these, will certainly be doing more of them. Minimal ROM but pure focus on side delts, superb movement. Behind Head Tricep Rope Extensions 40kg x 15 50kg x 12 50kg x 8 50kg x 8 Got a nice set up for these and they moved very nicely. My long head is a weakness as I have been reading many powerlifters are so I think I will be trying to move to one arm dumbbell extensions next time but these were good today. Leg Press Calf Raise 100kg x 12 feet out 100kg x 12 feet in 100kg x 20 straight 100kg x 12 feet out 100kg x 12 feet in 100kg x 20 straight Incredible pump and burn in the calves....kept rest periods low and got a very deep stretch every rep, felt really good. SSCV 50 minutes Incline Treadmill Done, Pull session 2 tomorrow back in the powerlifting gym down here then I have my photoshoot in the evening time | ||
| Oxman | | ... | 08-08-2018 @ 15:04 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Yesterdays Session.. Pull 2 Deadlifts 70kg x 10 120kg x 5 170kg x 5 220kg x 3 260kg x 3 220kg x 10 Injury appears to have quickly healed...no pain all the way up today, tapped it off at a comfy 260 triple and then did some reps, all easy. Just so relieved injury is healing! Back Machine Rows 10kg x 40 (trial to see if injury ok) 60kg x 12 no pain 70kg x 12 80kg x 10 Old school machine, no pain rowing for first time in a few weeks, back on course. Face Away Rope Incline Pulldowns 45kg x 15 55kg x 15 rep pb 65kg x 12 rep pb Feeling strong and nice controlled slow pumping reps. Behind Back Rope Cable Shrugs Pin 12 x 20 Pin 14 x 15 Pin 16 x 15 Pin 16 x 15 Love these, massive pump in traps. Seated Leg Curls 55kg x 8 55kg x 8 55kg x 8 55kg x 8 55kg x 8 55kg x 8 55kg x 8 55kg x 11 to failure then 12 partials Minimal 30-45 sec rests..brutal ham pump. Crucifix Curls Pin 8 x 10 rep pb Pin 7 x 17 rep pb Pin 7 x 14 Awesome pump and strength up Close Grip Preacher Curls With Fat Grips 35kg x 10 35kg x 10 35kg x 10 30kg x 12 30kg x 12 Biceps and forearms trashed, love the fat grips, need to get a pair as they are awesome for bicep work, crazy pumps. Reverse Pec Dec 20kg x 12 20kg x 12 20kg x 12 Tough on this machine but worked well. Rope Crunch Pin 20 x 12 Pin 15 x 15 Pin 15 x 15 Pin 15 x 15 Abs hit well. SSCV 50 mins Incline Treadmill I then went back In to missus gym at night and dida 2 hour photo shoot which ended up being like another workout, light weights but holding it in various poses and repeating over and over...I was shattered after but got some epic pictures took. Vid of deads... | ||
| Oxman | | ... | 08-08-2018 @ 15:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Todays session, feeling a bit beat up but session went awesome... Paused Squats 60kg x 10 100kg x 5 120kg x 5 140kg x 2 160kg x 1 185kg x 1 200kg x 1 = PB/new bodyweight PB Pleased with these, not squatted since March or Pause Squatted since before Christmas and my best back then while heavy and pure PL training was 200kg so to equal that today I am very pleased with, tough lift but it went! Somersault Squats 50kg x 12 50kg x 12 50kg x 12 50kg x 9 Quick sets to blast quads, very painful. Bench Press 60kg x 10 80kg x 10 100kg x 10 120kg x 5 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 140kg x 3 All paused and aiming for some speed. Moved easily but felt good with low rest periods. Pec Dec (Elbows Bent Style) 40kg x 12 45kg x 10 45kg x 8 40kg x 10 35kg x 10 + a 20 second horrendous peak contraction hold to complete failure Awesome machine, the bent elbow style is so much better, crazy painful pump. Machine Shoulder Press Weight x 15 More Weight x 12 More weight x 10 More weight x 5 Stack x 2 drop x 15 No idea on weights as nothing on there lol, nice machine though and got a huge delt pump from it, very nice machine. Standing Calf Raise Weight x 12 feet in Weight x 12 feet out Weight x 12 feet straight more weight x 8 feet in same weight x 8 feet out More weight x 6 feet straight Again no idea of weights but these were epic, huge stretch and big burn, very heavy weights. Kneeling Rope Overhead Extensions 25kg x 15 25kg x 15 25kg x 15 30kg x 12 30kg x 12 35kg x 10 Banged out some tricep volume, will be doing more of this kind of tricep work to hammer my weak long head. SSCV 50 minutes Incline Treadmill Done..taking 4 days rest now, had 1 day off in about 10 days so its needed, diet will still be nailed. Vid…. | ||
| Oxman | | ... | 12-08-2018 @ 13:58 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Another 4lb drop this week... Leanest I've ever been now... And heaviest I've been this lean by a good 10kg so all good... 15 weeks of cut over... Another 4 - 6 to go I think. | ||
| Oxman | | ... | 12-08-2018 @ 13:59 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Post refeed sees me 5lbs up and I looked crazy last night... Veins all over chest, arms, delts, lats, quads, calves and even running down rib cage and over abs... Never looked like that before... Was awesome! Slept like a log last night too... A good 10 hours and I never get that. A nice gentle family walk this morning and a low carb day today before battle commences in gym again tomorrow.... Cardio will now be being done in the evening as I will be having my daughter with me daily and 1 1/2-2 hours in gym for weights is enough for her... Will go back on my own in evening for cardio. Entering week 16 of cut feeling good and very focused still, despite having to go back to work tomorrow | ||
| Oxman | | ... | 13-08-2018 @ 12:58 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great session today despite realising I had messed up yesterdays low calorie day...was meant to be 1900kcals...was just under 1600kcal...ffs  Never mind, calories back up to my usual 2400kcal today and session wasn't hurt by it.Week 16 of Cut . Morning Bodyweight 94.7kg Pull Session 1 Deadlifts 60kg x 10 100kk x 10 140kg x 5 180kg x 5 220kg x 3 260kg x 2 300kg x 1 add belt 280kg x 3 78% Explosive work.. 250kg x 10 singles - 60 sec rests Power lacking a little, injury still in back of my mind but zero twinges from it so think i'm golden now so will crack on. Phone didn't record the 300 for some reason but worked for the 280 triple. Nothing amazing but i'm just pleased to be deadlifting pain free...2 weeks ago I couldn't pull 70kg. The 250's moved nicely, focusing on moving the weight as fast as I could. Behind Neck Pulldowns 65kg x 15 100kg x 10 rep pb 95kg x 8 90kg x 10 volume pb 4 reps up on the 100kg and total volume up, strength flying on my back work and looking at pic I took in a reverse double bicep my lats are a huge strong point, looking very wide. Reverse Rope Pulldowns 55kg x 18 rep pb 60kg x 12 rep pb 60kg x 10 volume pb Again strength up and all reps very controlled and a good squeeze each rep, pump was crazy. Behind Back Cable Rope Shrugs ( 4 second contraction at top) 85kg x 20 95kg x 15 95kg x 15 Awesome pump in traps despite light weight...that contraction hold is a killer. Lying Hamstring Curls - Triples - 30 second rests 70kg x 9 triples 70kg x 6 + 10 partials Felt epic, pump and burn in hamstrings is crazy good, set 10 I repped out then did partials to complete muscular failure...I then crawled off. These triples are working very well. Close Grip EZ Preacher Curls - Triples - 60 second rests 50kg x 9 triples 50kg x 5 volume pb These felt superb, lower section of biceps felt very worked and the heavier weight with low rest periods blew biceps up well...made biceps instantly sore, very effective technique. Lying EZ Wide Grip Cable Curls 27.5kg x 15 rep pb 25kg x 20 rep pb 25kg x 15 volume pb A new favourite movement, the high reps after the heavy preachers felt awesome and I got a cracking pump, the constant tension works very well. Bent Over Cable Side Laterals 10kg x 15 10kg x 15 10kg x 15 10kg x 15 Zero rest...one arm to the other and back again...massively painful pump in rear delts. Machine Crunch 45kg x 30 rep pb 50kg x 22 rep pb 55kg x 12 rep and volume pb Crazy pump and made abs very sore, reps ramping up session on session. A little more ab work and 60 minutes of SSCV will be done this evening when I am child free. For the foreseeable sscv will be done in the evening to cater for childcare and work issues. Vid | ||
| John | | ... | 13-08-2018 @ 18:28 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Oxman said:Great session today despite realising I had messed up yesterdays low calorie day...was meant to be 1900kcals...was just under 1600kcal...ffs Never mind, calories back up to my usual 2400kcal today and session wasn't hurt by it.Week 16 of Cut . Morning Bodyweight 94.7kg Pull Session 1 Deadlifts 60kg x 10 100kk x 10 140kg x 5 180kg x 5 220kg x 3 260kg x 2 300kg x 1 add belt 280kg x 3 78% Explosive work.. 250kg x 10 singles - 60 sec rests Power lacking a little, injury still in back of my mind but zero twinges from it so think i'm golden now so will crack on. Phone didn't record the 300 for some reason but worked for the 280 triple. Nothing amazing but i'm just pleased to be deadlifting pain free...2 weeks ago I couldn't pull 70kg. The 250's moved nicely, focusing on moving the weight as fast as I could. Behind Neck Pulldowns 65kg x 15 100kg x 10 rep pb 95kg x 8 90kg x 10 volume pb 4 reps up on the 100kg and total volume up, strength flying on my back work and looking at pic I took in a reverse double bicep my lats are a huge strong point, looking very wide. Reverse Rope Pulldowns 55kg x 18 rep pb 60kg x 12 rep pb 60kg x 10 volume pb Again strength up and all reps very controlled and a good squeeze each rep, pump was crazy. Behind Back Cable Rope Shrugs ( 4 second contraction at top) 85kg x 20 95kg x 15 95kg x 15 Awesome pump in traps despite light weight...that contraction hold is a killer. Lying Hamstring Curls - Triples - 30 second rests 70kg x 9 triples 70kg x 6 + 10 partials Felt epic, pump and burn in hamstrings is crazy good, set 10 I repped out then did partials to complete muscular failure...I then crawled off. These triples are working very well. Close Grip EZ Preacher Curls - Triples - 60 second rests 50kg x 9 triples 50kg x 5 volume pb These felt superb, lower section of biceps felt very worked and the heavier weight with low rest periods blew biceps up well...made biceps instantly sore, very effective technique. Lying EZ Wide Grip Cable Curls 27.5kg x 15 rep pb 25kg x 20 rep pb 25kg x 15 volume pb A new favourite movement, the high reps after the heavy preachers felt awesome and I got a cracking pump, the constant tension works very well. Bent Over Cable Side Laterals 10kg x 15 10kg x 15 10kg x 15 10kg x 15 Zero rest...one arm to the other and back again...massively painful pump in rear delts. Machine Crunch 45kg x 30 rep pb 50kg x 22 rep pb 55kg x 12 rep and volume pb Crazy pump and made abs very sore, reps ramping up session on session. A little more ab work and 60 minutes of SSCV will be done this evening when I am child free. For the foreseeable sscv will be done in the evening to cater for childcare and work issues. Vid Is that because of the hols ox? Awesome as per,and still throwing the deadlift around like a toy. | ||
| Oxman | | ... | 14-08-2018 @ 06:47 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ta mate...yes due to childcare and my job working in a school I need to switch things around to make time for everything. | ||
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