Ox's Journal Of Insanity
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| Oxman |  | ... | 14-08-2018 @ 06:48 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Got a load of pictures back from my photo shoot last week, can't post them here but they are on my IG... https://www.instagram.com/deadlift_ox/ | ||
| Oxman | | ... | 14-08-2018 @ 13:21 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Energy a little low this morning but pre workout carbs of coco pops and almond milk with my shake and a can of white monster helped... Push day 1 Bench Press 60kg x 10 80kg x 10 100kg x 10 120kg x 5 140kg x 7 120kg x 12 160kg x 1 paused 160kg x 1 paused 160kg x 1 paused 78% explosive singles 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 140kg x 1 all paused Not too shabby, 140 x 7 is only 3 reps under my best so i'll take that and all other sets moved well, tapped the 140 singles at 6 sets once speed dropped off on set 6. Chest feeling these and felt surprisingly strong. Wide Grip Incline Smith Bench 80kg x 12 80kg x 12 80kg x 12 volume pb These felt awesome and the stretch on pecs was spot on, great pumps. Incline Cable Flyes 37.5kg x 8 steep 27.5kg x 10 shallower 25kg x 10 25kg x 10 Really focusing on getting these right overhead and squeezing pecs hard, immense pump and stretch, very painful. Hack Squats 40kg x 20 80kg x 10 120kg x 5 180kg x 10 triples with 45-60 second rests = 30 reps with my 8 rep max volume pb These were awesome, immensely painful and mentally tough towards the end, quads in utter tatters, hurt so good, crazy pump and I had to rest 5 minutes afterwards with stretching to even be able to stand up...brutally effective method. Sissy Squat Hack Squats Sled x 15 Sled x 15 Sled x 15 My god these were utter agony after those hacks, the isolation on the tear drop is crazy good, starts so easy but the pain builds and builds, a definite keeper. Quads were in a real mess after these two movements and lying here now at home they are humming with pain already  Wide Grip Behind Head Smith Press 60kg x 15 60kg x 13 60kg x 12 60kg x 8 + 3 + 2 + 10 partials volume pb Side delts pumping massively and now lean I am starting to see striations come out across them as they pump up...massively addictive...veins popping all over...love it lol! Charles Glass Seated Side Laterals 11kg x 20 rep pb 11kg x 15 11kg x 13 volume pb These are so good, such a small ROM but all focused on side delts and the lactic acid build up is crazy..so painful. Great movement. Heavy partial side laterals 30kg x 8 30kg x 8 27kg x 10 27kg x 10 Utterly finished delts off, in bits after. V Squat Calf Raise 100kg x 8 toes in pb 100kg x 8 toes out 100kg x 8 toes in 120kg x 5 toes out 120kg x 5 toes in 140kg x 3 toes straight + 20 second stretch and hold at end pb and volume pb Calves wrecked...45 second rests and hammered them quickly...very painful...I will make these buggers grow! Tricep Extension Machine 55kg x 20 65kg x 10 65kg x 10 Quick tricep blast to finish proceedings off. Did my cardio after as I had time and wont tonight... SSCV 60 mins Incline treadmill Done, day off apart from cardio tomorrow the Pull day 2 Thursday... Vid | ||
| Oxman | | ... | 15-08-2018 @ 19:39 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | 60 minutes incline treadmill tonight | ||
| Oxman | | ... | 16-08-2018 @ 13:49 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Great session today, despite low calories yesterday my energy was flying. Pull day 2 Snatch Grip Deadlifts - beltless 60kg x 10 100kg x 10 140kg x 5 180kg x 3 220kg x 2 262.5kg x 3 rep pb 220kg x 5 220kg x 5 Very pleased, not easy by any means, its a very tough movment, but I hit 260kg weighing 105kg and todays 262.5kg was at 93.6kg so massively pleased considering current position. Upper back was toasted after these. Close Grip Pulldowns 90kg x 12 rep pb 100kg x 8 rep pb 100kg x 7 + 3 + 2 rest pause volume pb Feeling very strong and really clean reps with a slow negative and long ROM, nice pump. Rope Straight Arm Pulldowns 40kg x 12 rep pb 40kg x 10 + 4 + 3 rest pause volume pb 5kg up and matched reps. Again I made sure of not cheating and load put purely on to lats, painful pump. Behind Back Smith Shrugs - 4 second peak contraction every rep 120kg x 12 120kg x 12 120kg x 12 Pain! The held contraction is a killer! Traps blew up massively. Lying Hamstring Curls - Triples 75kg x 9 triples - 30-45 second rests 75kg x 5f6 + 9 partials Burns...burns so bad, unbelievable pump in hamstrings, complete failure on set 10. Pinwheel Curls 12kg x 12 18.5kg x 12 22kg x 12 27kg x 8 rep pb Loving doing these again, superb pump and felt very very good. Vascularity in arms and delts was crazy good. Lying EZ Cable Curls 27.5kg x 22 rep pb 30kg x 15 rep pb 30kg x 15 35kg x 12 rep pb and volume pb No idea where that came from, died on 27.5kg x 16 last time, massive increases in strength. Crazy bicep pumps, love this movement with its constant tension. Reverse Pec Dec 63kg x 20 63kg x 15 63kg x 13 Hit rear delts bang on, burned nicely, good pumps. Dumbbell Side Bends/Serratus Crunch 25kg x 15 25kg x 15 25kg x 15 volume pb Moved from left to right and back again, no stopping.. fantastic pump and burn in serratus/intercostals, they are really starting to pop out now. SSCV 60 minutes Incline Treadmill, increased speed and incline - 482 calories burned it said. And that was ..will post vlog up later once done, the dead pb is on my IG and FB if wanting to see before lol. Push day 2 tomorrow then refeed day Saturday...looking like I have dropped further fat | ||
| Oxman | | ... | 17-08-2018 @ 06:14 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Well after much messing around as phone doesn't have enough storage and finding a video editor that would work I have uploaded my first vlog...quality is poor as need a better camera and set up but I am fairly happy with how it came out. Trying to grow the channel now so if people wouldn't mind subscribing and liking the vid I would really appreciate it Cheers gents | ||
| Oxman | | ... | 17-08-2018 @ 14:53 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Another small video I made...like and follow if you like please people | ||
| stephen9069 | | ... | 17-08-2018 @ 21:12 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | vlogs are looking good mate you certainly steaming ahead and the weight loss is on point mate | ||
| Oxman | | ... | 20-08-2018 @ 15:48 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cheers bud, appreciated...all going nicely at the moment! | ||
| Oxman | | ... | 20-08-2018 @ 15:48 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ok I got a training session in yesterday as it just worked time wise for this week, so session 1 was done yesterday and session 2 today. I have changed my training plan up a little, nothing drastic, just switched some bodyparts around to keep things a little fresher This session was done afternoon with only a protein shake in me...was a last minute decision to lift and so prep wasn't 100% but refeed day the day before made sure it was a good one... Session 1 Deadlifts Against Heavy Band 60kg x 10 100kg x 10 140kg x 5 180kg x 3 220kg x 6 rep pb 240kg x 1 220kg x 3 220kg x 3 Pleased with these...6th rep was slightly hitched but hey its a rep pb so I care not lol...bar moving nice and quick too tbf, old max of 250kg will soon be broke. Think I will move to multiple triples when I do these next time. Band add around 60-70kg at the top. Behind Head Wide Grip Pulldowns 65kg x 20 112kg x 5 rep pb 101kg x 8 90kg x 8 90kg x 8 volume pb Felt very strong, lats really feeling the heavy sets. Straight Bar Straight Arm Pulldowns 40kg x 12 40kg x 12 40kg x 12 Took a shoulder width grip and was ultra strict, pump was crazy from these, felt good. Calf Machine Standing Shrugs - 4 second squeeze ever rep 115kg x 15 rep pb 125kg x 10 rep pb 125kg x 8 volume pb That squeeze is a killer, massive pumps and it hurt in a very good way, got these working nicely. Wide Grip Behind Head Seated Smith Press 40kg x 12 80kg x 8 rep pb 60kg x 15 60kg x 12 60kg x 9 volume pb Weight up, reps up, strength up...delts were screaming by last set, crazy pumps and with all the carbs from refeed in me vascularity was like nothing I had seen before on me. Cable Side Lateral Raises - 60 sec rests 15kg x 12 15kg x 12 15kg x 12 15kg x 12 15kg x 14 volume pb Ouch! The burn was really bad...hurt massively but felt so good. Standing Charles Glass Side Laterals 12.5kg x 12 12.5kg x 10 12.5kg x 8 Finished delts off, nothing left in them, pump was almost unbearable. Delts worked so much better with chest now on a different day. Reverse Pec Dec 70kg x 8 70kg x 8 70kg x 8 Little rear delt work to finish things off, very tough as I was crazy pumped. Seated Hamstring Curls - 45-60 sec rests 90kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 3 90kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 7 volume pb Brutal with short rests...will up weight to 100kg next time and stick with the triples. Hamstrings felt wrecked. Kneeling Overhead Tricep Rope Extension 40kg x 12 40kg x 12 40kg x 12 40kg x 12 A little isolation on triceps to finish things off with, felt very good, like this movement. And that was that, no cardio yesterday...that will be for the week days. | ||
| Oxman | | ... | 20-08-2018 @ 16:31 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Ok todays session...had a pre-workout today and it was epic! Immense session and felt really strong Session 2 Bench Press Against Bands 60kg x 10 80kg x 5 100kg x 5 120kg x 2 paused pb 130kg x 1 paused pb 135kg x 1 paused pb 100kg x 5 100kg x 5 These were great, very tough though. 135kg took forever to lock out as you can see in the video but it went, never paused a bench against bands that heavy. Bands add around 40kg+ at the top I think and add some right from the bottom too, felt very good today, massively pleased with how my strength is clinging on and even edging up. Wide Grip Smith Machine Incline Bench 85kg x 15 rep pb 85kg x 15 5kg up and reps up from 12, really can't complain about that, nice slow negatives and constant tension on upper pecs. Decline Hammer Press 80kg x 12 90kg x 12 rep pb 90kg x 12 volume pb Again slow deliberate reps with a squeeze each rep to the pecs, really fatigues them much more than banging out heavier weights fast, I am learning! Low to High Cable Flyes 15kg x 12 15kg x 12 Pec Dec 70kg x 10 63kg x 10 Some isolation pec work to conclude things, again slow reps with a big stretch and a hard held contraction squeezing the muscle fibres, felt great and awesome pump. Hack Squats 40kg x 20 80kg x 10 120kg x 5 180kg x 13 rep pb 180kg x 10 190kg x 8 rep pb 190kg x 8 volume pb Again strength up, 180 x 8 last time was tough and no more there, so much stronger today and quads blew up from these 4 intense sets, really think the hack squat is making huge inroads in to my quad size even whilst cutting. Sissy Hacks - 60 sec rests 10kg x 15 rep pb 10kg x 11 10kg x 10 10kg x 8 volume pb These are unbelievably painful, the focus is purely quad and the burn is horrendously good, great find these were. Close Grip EZ Preacher Curls 50kg x 5 rep pb 50kg x 5 50kg x 5 50kg x 5 50kg x 5 52.5kg x 5 rep pb and volume pb Triples last time were hard, got more reps this time using 5's and even upped weight on final set, biceps screaming but really pleased with these reps and sets, strength again up. Lying EZ Cable Curls 25kg x 30 rep pb 35kg x 15 rep pb 40kg x 7 rep and volume pb Amazingly reps and weight increased yet again and still kept very clean reps with slow deliberate reps. The reps after the heavy sets before felt great and biceps blew up. Standing V Squat Calf Raise 120kg x 6 feet in PB 120kg x 6 feet out 120kg x 6 feet in 120kg x 6 feet out 120kg x 6 feet straight volume pb Reps and weight up, good deep stretches every rep. Dumbbell Serratus Crunch 30kg x 12 rep pb 30kg x 12 Ab Machine Crunch 55kg x 24 rep pb 55kg x 20 Abs to finish and reps and weight up and a good burn. SSCV 30 mins Incline Treadmill 30 mins bike Tough today but ground the cardio out. Done, Cardio tomorrow then back to Session 3 on Wednesday Video uploading, will post later. | ||
| Oxman | | ... | 20-08-2018 @ 16:42 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | |||
| stephen9069 | | ... | 20-08-2018 @ 19:49 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Very strong benching that was well fought for mate. Also you have mastered getting the nose torque into your bag without looking lol. | ||
| Oxman | | ... | 21-08-2018 @ 12:13 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Haha thanks you mate. Really don't know how I am building strength in current position as in a huge deficit daily lol! Did another small vlog today based around deadlifts...check it out and please subscribe/like if you do Cheers | ||
| Oxman | | ... | 21-08-2018 @ 21:21 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cardio tonight.. 55 minutes incline treadmill SSCV HIIT - 6 rounds 30:30 treadmill incline sprints 7 am session in the morning...back, delts, hams, calves, triceps and SSCV maybe HIIT. | ||
| Oxman | | ... | 22-08-2018 @ 11:57 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Cracking session this morning...I there before 7 and banged out a corker! Morning bodyweight of 93.5kg... Session 3 12" Deadlifts 60kg x 10 100kg x 10 140kg x 10 180kg x 1 220kg x 1 260kg x 1 300kg x 5 320kg x 2 new bodyweight pb Massively pleased, best ever was 320kg x 3 when I was weighing 114kg on 5K of calories and blasting hard so to hit a double today at this bodyweight on so few calories and carbs is more than I could hope for. It actually felt very good, i'd say my max is still about 340kg which is actually my all time max at this weight. On the bodybuilding front these destroyed my upper back too so well!. Close Grip Pulldowns 90kg x 15 rep pb 90kg x 10 Reps up by 3 on set 1, strength still rising. Low Hammer Row 120kg x 10 120kg x 10 Not done in a very long time and found a better set up for it...really seemed to activate back in a very different way. Standing Machine Crunch - 4 second contraction every rep 120kg x 10 120kg x 10 Superb pump in upper traps. Limiting total back work as back is a huge strength to enable more focus on my weaker areas, still got some great work in and strength certainly up still. Seated Wide Grip Smith Overhead Press 40kg x 15 80kg x 15 rep pb 80kg x 15 80kg x 10 80kg x 8 40kg x 22 burn out volume pb Strength just builds and builds..3 reps up on set 1 and equalled it again on set 2, the burn in the entire deltoid region from these is crazy, delts looking huge and vascular Cable Side Laterals 15kg x 15 15kg x 15 15kg x 10 15kg x 8 15kg x 8 Low rest periods and an already fatigued delt region made these brutal but felt very good, reps up on first few sets too. Bent Over Cable Laterals 15kg x 15 rep pb 15kg x 12 Quick blast to the rear delts, love this movement, constant tension, huge burn. Kneeling Rope Overhead Extensions 35kg x 20 rep pb 40kg x 15 rep pb 45kg x 10 rep and volume pb Enjoying these, no elbow complaints either, decent pump. Lying Hamstring Curls 80kg x 10 sets of 3 volume pb 55kg x 12 to failure, nothing left Freaky pump and very painful reps, 5kg up on last time. Seated Calf Raise - 30 second rests 80kg x 3 feet out 80kg x 3 in 80kg x 3 out 80kg x 3 in 80kg x 3 out 80kg x 3 in 80kg x 3 out 80kg x 3 in volume pb Decided to go heavier today and reduce rests..so painful and I big pump, I will make these sodding calves grow! SSCV 30 mins sscv - incline treadmill Struggling today so decided on some compound movement HIIT.. Deadlifts 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 rest 30 seconds 180kg x 10 Brutal...but so good, blowing out my backside after these, 100 total reps in very little time, job jobbed! Another little vlog... | ||
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