Ox's Journal Of Insanity
Users viewing topic: & 2 Guests
12345678910 ... ... 569570571572573574575576577578579
| Oxman |  | ... | 19-06-2018 @ 14:48 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | taz said:Some bloody good pulling there mate. It's also quite impressive that you manage to get these pb's whilst cutting and still do loads of back work afterwards. A deadlift set like that would have damned near killed a normal person  Good work mate!Thanks bud Deads are my thing as you know and as I lose weight I know my pulls usually go up...that did make me feel ropey though...the blood on the floor after showed that lol! | ||
| Oxman | | ... | 19-06-2018 @ 14:49 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:You're just a machine mate. My eyes have "PB" fatigue from reading you recent posts. Feel massively on form mate I must admit. Cheers bud, really appreciate the support, hope you are doing ok. | ||
| Oxman | | ... | 19-06-2018 @ 14:50 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Nice session today. Cable Crossovers 25kg x 15 50kg x 15 rep pb 55kg x 12 rep pb 57.5kg x 8 rep pb + volume pb Went with some pre exhaustion today, these pump a silly amount and feeling very very strong. Decline Bench 60kg x 10 100kg x 15 120kg x 8 rep pb 140kg x 4 rep pb 120kg x 7 100kg x 15 I am so weak at decline, yes pre exhausted but 140kg x 4 lol!? Best flat I think was 12 with 140 lol. Happy though as it hits pecs so so well and if its weak it can only strengthen my normal bench when I go back to it. Will bang in the work in the 120-130kg range from now I think. Floor Cable Flyes 25kg x 12 25kg x 10 25kg x 10 Something a little different and I like them, good constant tension on the upper pec, going from low to high. Low to High X Overs 20kg x 15 rep pb 20kg x 12 20kg x 12 volume pb Again hitting that top portion of the chest and strength soaring up, great burn. Incline Hammer Press 80kg x 18 100kg x 10 120kg x 6 drop 100kg x 3 drop 80kg x 4 I lowered the seat height for first time ever and its a game changer....my upper chest felt worked much much harder, great stretch and a good contraction, strong even when heavily fatigued too. Drag Curls 60kg x 12 rep pb 60kg x 12 Weight flying up and good slow squeezed reps, the pump drag curls give is so good. Weight and reps up with ease. Zotterman Curls 11kg x 12 11kg x 12 Saw Rich Piana on a video doing these so wanted to try, will up weight and progress these a little I think, enjoyable movement. Crucifix Curls 35kg x 18 rep pb 40kg x 10 rep pb A standard favourite now and again strength going utterly crazy, big stretch and a paused contraction every rep, biceps blow up with these. DV Cable Extensions 25kg x 15 rep pb 27.5kg x 8 rep pb Again, stronger and stronger every time, slow controlled reps and pure focus on triceps, burned well. Seated Machine Dips Stack + 40kg x 20 45 sec rest Stack + 40kg x 14 45 sec rest Stack + 40kg x 10 Finished proceedings off with a total upper body destroyer, very little left after these and the pump was almost too much to bare. Addictive is the word. SSCV 10 mins incline treadmill 10 mins cross trainer 10 mins Watt Bike Sparked things up, still did my 30mins but got some variety in and the time went quicker. Done Off tomorrow then back in for leg destruction Thursday. | ||
| Oxman | | ... | 19-06-2018 @ 19:58 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Conditioning session after work tonight, pretty tired after a big session earlier in the day with cardio at the end but wanted to get some more work in. 8 Hill sprints taking maybe 30 seconds each one with a set of 20 push ups at the top before a walk back down and going again... All done with chains weighing around 36kg around my neck. Feeling it now. | ||
| nails | | ... | 20-06-2018 @ 13:17 |
 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. Loving the effort on the last rep of the decline press. | ||
| Oxman | | ... | 21-06-2018 @ 12:43 |
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. Loving the effort on the last rep of the decline press. Thanks mate...going to hammer them for a while, so much tougher than a flat bench for me. | ||
| Oxman | | ... | 21-06-2018 @ 12:44 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | After a very low calorie day yesterday I got a good breakfast in today then a big black coffee in pre training and it was time to hit legs. Safety Squat Bar Squats 65kg x 10 105kg x 5 145kg x 5 185kg x 5 rep pb 205kg x 1 145kg x 10 145kg x 10 Very out of practice with squatting..add in to that a brutal bar and I felt these. Moved ok though and legs were battered from them. Safety Squat Bar Pin GM's 105kg x 12 105kg x 12 115kg x 10 Forgot how tough these are, they look to move fast but the slow negative and pause then explosion up quickly fatigues, felt good. Close Stance Hack Squats 140kg x 12 rep pb 140kg x 12 150kg x 8 rep pb Strength still creeping up nicely on these and now with my lower, closer stance the stress is placed nicely on the quads. Walking Lunges 10kg a side x 20 10kg a side x 20 I am going to try to force myself to do these as they are a weakness and my quads are in bits from just this piddly amount, I will endeavour to learn to embrace them as best I can. Seated Leg Curls 80kg x 25 rep pb 80kg x 16 Repping strength edging up, hams got a huge pump on from these. Toes In Leg Extensions 70kg x 12 70kg x 12 70kg x 12 Got a very nice peak contraction each rep on these, tried not to focus on weight but the movement and the muscle contraction where I wanted it, seemed to work well. Seated Calf Raise 60kg x 11 rep pb 60kg x 9 60kg x 8 Kept my form very strict with a big paused stretch and a pause on top contraction, burned very nicely. Standing V Bar Squat Calf Raise 80kg x 10 rep pb 80kg x 10 80kg x 10 volume pb Reps up on each set on last time and still kept my reps very strict. Calves though still tiny  pumped nicely.Kneeling Rope Crunch 50kg x 5 50kg x 5 50kg x 5 Kept to 30 second rests and banged out 3 quick sets, got a good squeeze going on every rep and kept it tight. SSCV 30 mins incline treadmill...upped speed again, fitness is flying up. Job done, legs shaking madly in car on way home, enjoyed that. favourite session of the week tomorrow...delts and arms. Video...enjoy the country music background | ||
| John |  | ... | 21-06-2018 @ 17:20 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Oxman I went to the future and found you https://youtu.be/w7OV988j4Lk Lol I think it's the beard for some reason he reminds me of you I could imagine you doing this at 60. | ||
| Oxman | | ... | 21-06-2018 @ 19:41 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | John said:Oxman I went to the future and found you https://youtu.be/w7OV988j4Lk Lol I think it's the beard for some reason he reminds me of you I could imagine you doing this at 60. I can't see it mate i'm intrigued lol! | ||
| Oxman | | ... | 22-06-2018 @ 06:07 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Weekly weigh in and measure...weight is up just over 1lb on last week, my waist has come in 1/2", this was week 8 of my cut. This cut is not going at all like I thought it would...muscle appears to still be creeping on despite being in a fairly hefty calorie deficit, training days I am sitting on 2800kcal and 2 off days a week I am on 2100kcals, protein still high. No changes this week in terms of diet but may switch up my training program from Monday but not decided as things are clearly working as they are. Cardio will remain the same. | ||
| Oxman | | ... | 22-06-2018 @ 13:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cable Side Lateral Raise 5kg x 20 17.5kg x 13 rep pb 17.5kg x 10 15kg x 15 7.5kg x 21 Cable Bent Over Lateral Raise 7.5kg x 12 7.5kg x 12 10kg x 12 10kg x 12 Cable Front Rope Raise 30kg x 12 32.5kg x 12 35kg x 12 37.5kg x 12 rep pb Hit delts from every angle with minimal rests to totally pre exhaust them, very painful pump at the end, one of those times it hurts so good but you don't know what to do with your arms to stop the pain lol. Smith Machine Bradford Press 40kg x 20 60kg x 10 rep pb 60kg x 8 switch to just normal seated smith press 80kg x 8 drop 60kg x 7 drop 40kg x 10 + 11 partials to complete muscle failure. Despite pre exhausting strength well up on last week and all felt lighter, delts on utter fire at the end after that triple drop and partials finish. Smith Machine Tricep Extensions 60kg x 15 rep pb 60kg x 13 60kg x 10 volume pb Much easier than last week, reps up with ease and a huge pump, can get a good slow negative and a deep stretch on these, really like them....no elbow aggro either. Smith Machine Drag Curls 65kg x 12 rep pb 65kg x 12 65kg x 12 volume pb 5kg up and reps the same as last time, felt so light I thought I misloaded. Great pump. Tricep Pressdown Straight bar 50kg x 15 rep pb Rope 40kg x 22 rep pb Rope 40kg x 18 Prefer the rope I think but wanted to try it, now I can do these without pain its nice to push them, triceps working very hard. Machine Preacher Curls 50kg x 12 30kg x 15 30kg x 12 + 5 + 4 Biceps wasted from drag curls but banged out some reps here, quality pump. SSCV 30 mins Incline Treadmill And that was that, decent session and banged out pretty quickly, delts and arms in bits now. Weekend off...doing my PT training this weekend, might do some extra cardio but will see...2K low calorie day tomorrow then I think I may do a slightly higher day sunday but still clean. Vid | ||
| nails | | ... | 22-06-2018 @ 13:24 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Awesome sessions mate, so much damn volume. SSB squats looked brutal. I do like that bar though. | ||
| Oxman | | ... | 22-06-2018 @ 15:05 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Awesome sessions mate, so much damn volume. SSB squats looked brutal. I do like that bar though. Ta mate, you know me...I love my volume. I am toying with changing to a push/pull/off/repeat set up but currently sessions are working so loathe to change as yet! You would love an ssb bar mate...very you, its brutal! | ||
| nails | | ... | 22-06-2018 @ 15:43 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said: Ta mate, you know me...I love my volume. I am toying with changing to a push/pull/off/repeat set up but currently sessions are working so loathe to change as yet! You would love an ssb bar mate...very you, its brutal! 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. | ||
| John | | ... | 22-06-2018 @ 17:22 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | 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. | ||
12345678910 ... ... 569570571572573574575576577578579