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» 385kg deadlift PB (Go to post)13-10-2018 @ 18:31 
Just immense mate!
» Ox's Journal Of Insanity (Go to post)31-08-2018 @ 17:52 
LessThanLuke said:What is your youtube vlog link mate?


https://www.youtube.com/channel/UC9AjWjHWtN08LrFE4NY5jgA?view_as=su...

Cheers mate Happy
» Ox's Journal Of Insanity (Go to post)30-08-2018 @ 15:32 
Cheers boys, appreciated Happy

Getting tough now but I think I am going for 3 more weeks to hit 21 weeks then go for my photo shoot before reverse dieting back out Happy

Life is crazy busy these days, new online coaching business taking off and along with current day job, cut and family I am pushed to the limits but loving it!

I am stopping logging here as this site appears dead these days and i'm no longer a pure strength athlete so seems little point. My main log is on MT and everything else will be on my YouTube Vlog and IG/FB boys so will catch you on there Happy
» Ox's Journal Of Insanity (Go to post)24-08-2018 @ 06:56 
Weekly Weigh In:

Last week: 207lbs
Waist: 32 3/4

This week: 205lbs
Waist: 32 1/4"

Smallest my waist has every been...even when I was like sub 80kg. Sitting at 92.9kg, heaviest and leanest together by far.

So in 17 weeks:

Start: 244lbs
Waist: 44 1/4"

Today: 205lbs
Waist: 32 1/4"

Total loss of 39lbs just under 2.3lbs a week
Total waist reduction of 12" 0.7" a week

Strength has held well, some things have dropped a little but not by masses, some things have flown right up. My fitness has soared, I am aerobically very fit now as well as strong still so I really have to say the cut so far is a success. Looking in the mirror I am very vascular and cuts coming through well, at a sheer guess i'd say I am 6 weeks out show wise tops, though that is a guess tbh.

How long I am going to keep going for I don't know, i'm not massively struggling tbh so I may go another few weeks before a slow reverse diet. I don't want to jump right back to maintenance, I want this off season to be lean as possible and get calories higher slowly and steadily so will add back in at 100kcal a day per week, reduce cardio from 5 x 60 minutes to 4 x 30 minutes and slowly come back out of a deficit and start adding some lean mass. But for now I am going to continue the cut...i'm liking being very lean.
» Ox's Journal Of Insanity (Go to post)23-08-2018 @ 14:42 
» Ox's Journal Of Insanity (Go to post)23-08-2018 @ 11:19 
Another early morning session today with daughter in tow...

Session 4

Incline Bench Press

40kg x 10
80kg x 5
100kg x 5
120kg x 2
135kg x 1
dead incline, 60 second rests
130kg x 1
130kg x 1
120kg x 1
120kg x 1
120kg x 1
120kg x 1
back to normal
100kg x 7
100kg x 7
80kg x 15

I am appalling at incline bench, considering the difference between my bench and incline I think its something worth hammering, chest was really feeling these, a missing link in my lifting I think, need to be repping 140kg really.

Wide Grip Decline Hammer Press

100kg x 12 rep pb
100kg x 10
120kg x 6 rep pb
drop
100kg x 5
drop
80kg x 5

Now I have the seat set just right these feel epic, pump in chest is crazy, got a nice contraction each rep. Really trying to focus on pecs hard as I lift as they are a weakness I need to bring up.

Low Cable Crossovers

15kg x 20
25kg x 10
25kg x 9
25kg x 8

Focused on bringing together at lower chest and got a very hard squeeze each rep, pump was very good.

Hammer Grip Vertical Chest Press

90kg x 10
90kg x 8
90kg x 7
drop
75kg x 4
drop
50kg x 6

Brutal drop set at then end, chest was pumped and battered!

Dumbbell Hammer Curls

25kg x 9 rep pb
20kg x 12
20kg x 12 volume pb

Vascularity and pump was incredible, I have never looked like this lol! Strong and nice reps.

EZ Concentration Curls

30kg x 12
30kg x 12
30kg x 12

Crazy pumps..held a hard contraction every rep and these hurt big time, minimal rests.

Close Stance Leg Press - 60-90 second rests

280kg x 22 rep pb
280kg x 15
280kg x 13
280kg x 11
280kg x 8
280kg x 8 + 9 partials to failure Volume PB

These hurt so bad, minimal rest periods and high reps utterly trashed my quads, felt great, veins out all over quads.

Leg Extensions - 75 sec rests

80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Nail in the coffin on quads here, I had to stretch out before I could attempt walking away from the machine.

Abs will be done tomorrow morning.

SSCV

60 minutes incline treadmill - reduced speed but massively upped angle today...painful tbh but did the job.

Session done...tomorrow morning will be abs and cardio, maybe a few other movements for weak areas, will see what time I have.
» Ox's Journal Of Insanity (Go to post)22-08-2018 @ 11:57 
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 Happy

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...

» Ox's Journal Of Insanity (Go to post)21-08-2018 @ 21:21 
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.
» Ox's Journal Of Insanity (Go to post)21-08-2018 @ 12:13 
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 Happy Cheers

» Ox's Journal Of Insanity (Go to post)20-08-2018 @ 16:42 
» Ox's Journal Of Insanity (Go to post)20-08-2018 @ 16:31 
Ok todays session...had a pre-workout today and it was epic! Immense session and felt really strong Happy

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 Happy

Video uploading, will post later.
» Ox's Journal Of Insanity (Go to post)20-08-2018 @ 15:48 
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 Happy

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.

» Ox's Journal Of Insanity (Go to post)20-08-2018 @ 15:48 
Cheers bud, appreciated...all going nicely at the moment!
» Ox's Journal Of Insanity (Go to post)17-08-2018 @ 14:53 
Another small video I made...like and follow if you like please people Happy

» Ox's Journal Of Insanity (Go to post)17-08-2018 @ 06:14 
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 Happy Cheers gents Happy

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