Ox's Journal Of Insanity
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| Wayne_Cowdrey |  | ... | 07-06-2018 @ 19:22 |
 Still got a little bit of strength Member 400, 22053 posts | Brilliant stuff going on in here  | ||
| Oxman |  | ... | 07-06-2018 @ 21:17 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Wayne_Cowdrey said:Brilliant stuff going on in here Thanks Wayne, appreciated Thanks for looking in. | ||
| PeteHodgson | | ... | 07-06-2018 @ 21:20 |
 Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220510.0 kgs @ 80kgs UnEq | Impressive! What's your eating like? Increasing strength whilst losing bf is awesome. | ||
| stephen9069 | | ... | 07-06-2018 @ 21:35 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | This is what happens when you log into the ox journal  | ||
| Oxman | | ... | 08-06-2018 @ 06:07 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | PeteHodgson said:Impressive! What's your eating like? Increasing strength whilst losing bf is awesome. Cheers mate. Food wise it is high protein, moderate to high carbs and low fat...just using a deficit in calories to drop the fat. Not messing with IF, Vertical Diets, Keto or anything like that, just keeping it simple and getting the work done. Obviously as time goes along calories will need to drop and that will come from dropping my carbs and keeping protein high...protein is around 270g a day. | ||
| Oxman | | ... | 08-06-2018 @ 06:08 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:This is what happens when you log into the ox journal Hahahaha! | ||
| Oxman | | ... | 08-06-2018 @ 06:08 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Weekly weigh in...down about another 4lbs this week and 1/2" dropped off my waist. Started 6 weeks ago at 249lbs, weighed in this morning at 231.8lbs, dropping really well. | ||
| Oxman | | ... | 08-06-2018 @ 14:10 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Immense session today, masses of volume and I had to make myself leave the gym I had so much energy lol. Side Lateral Cable Raises 15kg x 15 rep pb 15kg x 15 15kg x 13 15kg x 12 15kg x 12 15kg x 11 15kg x 11 15kg x 10 15kg x 10 15kg x 10 Volume PB Hell these are addictive, the pump was insane, almost to the point I didn't know what to do with my arms, veins coming out across delts and chest nicely already. Low rest periods and just chasing an intense pump. Seated Smith Machine Overhead Press 40kg x 20 60kg x 12 60kg x 12 60kg x 12 70kg x 10 70kg x 10 70kg x 10 60kg x 15 60kg x 10 60kg x 10 60kg x 10 volume pb Again keeping things light and focusing on blowing up the delts and it worked, having been pre exhausted from the laterals my delts were hit really hard, I have never seen my delts look quite like they did today. I was getting loads of comments from the lads in the gym saying I already look the best I ever have and they have never seen me in this kind of size and shape, encouraging. Bent Over Dumbbell Lateral Raises 11kg x 15 11kg x 15 11kg x 15 11kg x 15 11kg x 15 Not done in ages and forgot how good they feel, rear delts almost cramped from the intense contractions, felt epic, again short rests and chasing maximum blood pump. Tricep Cobra Swings Pin 12 x 12 ..practicing set up Pin 13 x 18 Pin 12 x 11 default pb Pin 12 x 9 Pin 12 x 8 Lovely exercise and very deceiving, can get a great stretch and contraction, was a tough movement but tris blew up. Will definitely be using again and dropping lower. Dumbbell Concentration Curls 22kg x 12 22kg x 12 22kg x 12 22kg x 12 22kg x 12 22kg x 10 22kg x 10 22kg x 8 22kg x 8 22kg x 8 volume pb Brutal..one arm to the other and back again, biceps pumped and pumped and pumped, again I had to force myself to end the movement lol. And that was that for weights, upper body was massively pumped all over. SSCV 30 mins incline treadmill Done, off to The Devon Classic tomorrow to watch some powerlifting and a bodybuilding show and try get some free supps, the a BBQ sunday and back to gym Monday for a deadlift of some description and back training. Good weekend all. | ||
| nails | | ... | 08-06-2018 @ 14:52 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | That's a boat load of reps mate! Glad to see this stuff is giving you the results you want. | ||
| Oxman | | ... | 11-06-2018 @ 11:55 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers Nails, all going well to plan at the moment Felt drained going in to todays session, full on weekend and I was so tired getting up this morning. A strong coffee didn't do a whole lot so had to mentally force myself to get the work In today as so tired, went well in the end though. Deadlifts 60kg x 5 100kg x 5 140kg x 5 180kg x 5 220kg x 2 260kg x 1 280kg x 6 rep pb Considering how rough I was feeling that went ok, I had a 7th one there but was feeling a bit light headed as the heat in there was nuts, plus felt a bit sick. Happy enough though, lightest bodyweight in over 12 months and a rep pb. I pulled 280kg x 5 (just) 300kg x 3 and 310kg x 2 when I got my max of 330kg so its looking promising for a new max soon...wish I'd gone for the 7th now but was probably wise not to. Upright Row Machine 145kg x 12 rep pb 147.5kg x 9 rep pb and volume pb Big increases on last week, much much stronger on both sets and it felt easier too. Chest Supported Rows 55kg x 9 rep pb 55kg x 8 volume pb Still a brutal movement but edging upwards week on week. Straight Arm Rope Pulldowns 50kg x 8 rep pb 40kg x 12 volume pb Again increases on last week and lats really feeling the work by this point, a dull ache spreading through them. Reverse Grip Hammer Pulldowns 100kg x 10 rep pb 100kg x 8 + 3 + 2 rest paused...volume pb Loving this movement and again stronger week on week despite my cut. Can get a lovely stretch on these. Seated Machine Shrugs 180kg x 12 rep pb 120kg x 20 120kg x 20 volume pb Traps pumped really well and burned like mad. Again reps up all around. Kneeling Rope Crunches 50kg x 12 rep pb 50kg x 12 50kg x 12 volume pb Keeping form very tight and maintaining constant tension on the abs, strength up again. Vacuums 3 x 15 second holds PAAAAIIIIINNN!! SSCV 30 mins Incline Treadmill And that was that, considering how wiped out I felt I smashed it, feeling damn good, just need to get a little rest and more fluids going in today. Tomorrow its chest, thinking of trying decline bench for first time ever after pre exhausting with Poliquin Flyes. Vid... | ||
| stephen9069 | | ... | 11-06-2018 @ 19:19 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Mate your sessions are marathons lol your work capacity must be through the roof. Awesome pulling aswell. | ||
| Oxman | | ... | 11-06-2018 @ 20:24 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | stephen9069 said:Mate your sessions are marathons lol your work capacity must be through the roof. Awesome pulling aswell. Thanks mate...I am feeling pretty much all round my best ever currently, loving this cut! | ||
| Oxman | | ... | 12-06-2018 @ 14:35 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Weight is 4lbs up on last week, very odd...I think I am looking leaner in the mornings though and diet been bang on so not letting it get in my head, muscle is still going on I think. Anyways todays session was an absolute corker, strength and conditioning is flying up... Decline Bench Press Bar x 20 60kg x 10 80kg x 10 100kg x 10 120kg x 6 140kg x 3 120kg x 6 100kg x 20 100kg x 13 100kg x 12 Never done a decline bench before and it feels very odd, currently weaker than my normal bench but my god the pump in pecs is massive, it certainly activates them a lot more than normal or incline bench. Went up to an easy 140kg x 3, would have liked to go up to 160-170kg but no spotter and still a very alien movement for me. Backed off and repped out and the pump was crazy, chest just blew up. Will be hitting this more the coming weeks. Incline Hammer Press 100kg x 8 100kg x 8 Decline Hammer Press 120kg x 10 120kg x 10 Quick incline and decline hammer press blast and with the decline work before hand my chest was on fire, did some posing between sets and it burned nicely. Cable X Overs 47.5kg x 12 rep pb 50kg x 8 rep pb 45kg x 10 45kg x 10 volume pb Strength flying, weight up 2.5kg and reps the same on set one so upped things again, slow, methodical reps and a good stretch and contraction. Quickly becoming a favourite movement. Low To High Standing Flyes 22.5kg x 10 rep pb 15kg x 15 15kg x 12 15kg x 12 15kg x 12 15kg x 12 Another favourite lift and I like how it targets the upper inner chest region so well, could actually see it targeting that area which is a weak point for me. Crucifix Curls 30kg x 18 huge rep pb 30kg x 13 30kg x 12 volume pb Again massive increases in reps and a small increase in weight, stronger week on week...biceps pumped really well from these. Rope Pressdowns 42.5kg x 12 rep pb 45kg x 12 rep pb 47.5kg x 10 rep pb 47.5kg x 8 volume pb Now I have found a way of doing these with no elbow pain they are quickly increasing, weight and reps up and biceps getting a nice dull ache through them, should see some big progress with these now. Machine EZ Preacher Curls Pin 9 x 15 Pin 9 x 15 Pin 9 x 12 Pin 9 x 12 Pin 9 x 9 + 3 + 3 rest pause Biceps utterly wasted with a pretty light weight, job done for the day. SSCV 25 mins Incline treadmill HIIT 5 x 30 on 30 off Treadmill Sprints And that was that, massively enjoyable session, day off tomorrow then back in for leg destruction on Thursday. Vid...youtube not working so link to IG https://www.instagram.com/deadlift_ox/ | ||
| Oxman | | ... | 12-06-2018 @ 21:32 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 2 mile run/walk tonight. | ||
| Wayne_Cowdrey | | ... | 12-06-2018 @ 21:43 |
Still got a little bit of strength Member 400, 22053 posts | I bet the P and B keys on your computer are getting worn out! | ||
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