View All Posts: Oxman
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| » 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  Cheers gents | |||
| » Ox's Journal Of Insanity (Go to post) | 16-08-2018 @ 13:49 | ||
| 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 | |||
| » Ox's Journal Of Insanity (Go to post) | 15-08-2018 @ 19:39 | ||
| 60 minutes incline treadmill tonight | |||
| » Ox's Journal Of Insanity (Go to post) | 14-08-2018 @ 13:21 | ||
| 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 | |||
| » This weeks PBs 300kg squat , 220kg bench and 340kg deadlift (Go to post) | 14-08-2018 @ 06:49 | ||
| Huge lifts! | |||
| » Ox's Journal Of Insanity (Go to post) | 14-08-2018 @ 06:48 | ||
| 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/ | |||
| » Ox's Journal Of Insanity (Go to post) | 14-08-2018 @ 06:47 | ||
| Ta mate...yes due to childcare and my job working in a school I need to switch things around to make time for everything. | |||
| » Quite pleased to front squat 160kg again (Go to post) | 14-08-2018 @ 06:47 | ||
| Well done Wayne! | |||
| » i want to cast a biggef stronger shadow. (Go to post) | 13-08-2018 @ 18:02 | ||
| Damn mate... Your benching is entering a new level! | |||
| » Ox's Journal Of Insanity (Go to post) | 13-08-2018 @ 12:58 | ||
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 | |||
| » Ox's Journal Of Insanity (Go to post) | 12-08-2018 @ 13:59 | ||
| 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 | |||
| » Ox's Journal Of Insanity (Go to post) | 12-08-2018 @ 13:58 | ||
| 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. | |||
| » Nails Log (Go to post) | 10-08-2018 @ 15:24 | ||
| Hope hip is nothing too bad mate... Sessions looking awesome! | |||
| » Nails Log (Go to post) | 10-08-2018 @ 15:24 | ||
| Hope hip is nothing too bad mate... Sessions looking awesome! | |||
| » Nails Log (Go to post) | 08-08-2018 @ 16:58 | ||
| Another cracker there mate...how do you like the safety squat bar squatting? | |||