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» Ox's Journal Of Insanity (Go to post)31-07-2018 @ 17:14 
Enjoying some down time with the missus in Devon this week, not training for 3 days but diet bang on point and fat continues to drop I feel. I got in to day for a pull session and will do a press session tomorrow then I may not get chance until Saturday for another pull session but its ticking over ok and a little extra recovery is no bad thing at the moment.

The missus thinks I have slightly tore something, unsure as to what in the area under my triceps...luckily it only stops me doing deadlifts and any rowing movement and currently side laterals...all things I can work around so will not hinder things too much as I heal. Getting lots of massage and manipulation this week which is no doubt helping but I need to take the recovery slowly..as hard as that is for me to back off deadlifting, I have no choice.

Training today in Platform Gym in Barnstaple so alien machines etc but had a great session...

Pull 1

Behind Head Wide Grip Pulldowns

50kg x 10
70kg x 10
90kg x 10 rep pb
90kg x 10
90kg x 10 volume pb

Zero pain in injury and awesome focus on lats...belt drive machine was so smooth and got an epic pump.

Kneeling Crucifix Cable Rows

Pin 4 x 15
Pin 6 x 15
Pin 10 x 12
Pin 10 x 12
Pin 10 x 10

Love this movement, every rep seems to pump more and more blood into the lats, felt awesome.

Straight Arm Pulldowns

30kg x 8
25kg x 12
25kg x 12
25kg x 12

Tougher than set up in home gym but damn it felt good, good controlled reps.

Close Grip Reversed Lean Away Pulldowns

45kg x 12
45kg x 12
45kg x 12
45kgx 12

Awesome on this machine, huge ROM and held a nice peak contraction each rep, lats felt wrecked after.

Close Grip Machine Preacher Curls

40kg x 10
40kg x 10
40kg x 10

Wow...awesome real old school ancient machine that was brutal, seemed to overload even more at the top, best machine preacher I have ever used, awesome old bit of kit, vascularity exploded on these.

Behind Back Cable Curls

15kg a side x 15
20kg a side x 15
25kg a side x 12
30kg a side x 10
35kg a side x 6 + 3 + 1 Rest/pause

Loved these, pump was just insane...had to force myself to stop being such a bro lol

Reverse X Overs

10kg x 12
10kg x 12
10kg x 12

Went light so as to avoid injury aggravation and did minimal rests..rear deltes pumped nicely.

Seated Leg Curls - 3 rep cluster sets x 4 minutes

65kg x 15 triples in 4 minutes

Horrendous, the pump was ridiculous and it hurt massively, the last minute was a real trial to fight through and get the reps in. This machine is another epic one...best seated ham I have ever used, it feels so good/bad on the hams. Walking was a real issue for a good few minutes after these!

Rope Crunch

40kg x 30
60kg x 20

Cable Side Bends

25kg x 20
25kg x 20

Straight Leg Raise

BW x 12
BW x 10
BW x 8
BW x 8

Abs to finish, great pump and burn, rest periods all kept to a minimum and banged out quickly but efficiently.

SSCV

20 mins Stair Master
25 mins Incline Treadmill

Stair master is utterly brutal, glutes and hams screaming in the end and I was having to work very hard...20 mins was enough for that...ended my minutes with incline treadmill.

And that was that...decent session and pleased I can still get work in without hurting injured area. Hate not deadlifting....especially here with Rogue calibrated plates and a deadlift bar but it is what it is...just need to heal up...big deads can come further down the line again.

Press 1 tomorrow...will see what kit is available to follow usual routine but maybe slightly tweaked while away.
» Ox's Journal Of Insanity (Go to post)27-07-2018 @ 11:12 
Extra session today...did a full body thing...

Woke up early and couldn't sleep and it was a beautiful morning so went out and did some hill sprints while it was cool, came back, had breakfast, went into work to open up and sort contractors out then headed to the gym, feeling full of energy today.

Decline Bench Press

60kg x 20
80kg x 10
100kg x 10
120kg x 12 rep pb
140kg x 6
140kg x 6 volume pb

Moving well today, feeling light and a massive chest pump.

Machine Pullovers

40kg x 15
80kg x 12
100kg x 8

Not sure about these, can't really feel them and I am a tad too wide for the machine.

Klokov Seated Smith Press

40kg x 20
60kg x 12
50kg x 15
50kg x 15
50kg x 15

These are epic! Will be swapping my normal behind head grip for this...the pump and burn in side delts is huge and it feels so good on the shoulder itself... try them out, awesome movement.

Behind Back Cable Curls

13.75kg a side x 12
11.25kg a side x 20 burn!
11.25kg a side x 16

Light weight but got an immense pump, great long ROM for the bicep.

Seated Calf Raise

80kg x 5 toe in rep pb
80kg x 5 toe out
80kg x 5 straight
80kg x 5 straight vol pb

Calves really sore from yesterday but hammered out some heavier reps today and they felt immense! Without doubt calves looking bigger...long way to go but I can see improvements.

Tibialis Raise

20kg x 15
20kg x 12
20kg x 12

Will be trying to fit some of these in to round off my lower leg stuff, burned nicely.

Somersault Squats

50kg x 12
50kg x 12
50kg x 12 vol pb

Burn burn burn...quads sore from yesterday but blitzed them today with this light weight, literally sat on my calves at the bottom, reps up on last time I did them, felt awesome.

Seated Hamstring Curls

80kg x 8
80kg x 8
80kg x 8
80kg x 8 + hold until failure
drop
60kg x 6
drop
40kg x 8

Quick blitz to the hams to finish legs off.

Rope Pulldowns (Face away/Lean Back)

35kg x 20
40kg x 20
45kg x 15
50kg x 12 rep pb

Not hurting injury and the pump in lats is so good, can really get a big stretch then a tight contraction...Regan Grimes special...very nice exercise.

Cable Side Bends

45kg x 20 rep pb
45kg x 15
45kg x 15 vol pb

These burn so good can get a much better contraction with these rather than dumbbells, can really get a good squeeze.

Standing Behind Back Tricep Cable Extensions

45kg x 20
45kg x 20
45kg x 20

Quick pump sets for triceps...already worked hard from the pressing.

And that was that...very fun, pretty quick session. Not sure when I will be training next...3 days off pretty certain apart form some walking cardio...will aim for 2 sessions next week while away...won't do me any harm and looking forward to a break...diet will remain consistent with no change.
» Ox's Journal Of Insanity (Go to post)27-07-2018 @ 05:58 
13 Week End

Weekly Weigh In..

Last Week: 218.4lbs
This Week: 218.4lbs

Waist..

Last Week: 35"
This Week: 34 1/2"

Can't get my head around results like this...I am leaner without doubt, new definition around ab wall, serratus coming out, lower abs come in again, leg separation coming out...more vascular all over but weight the same.

Surely can't be adding muscle at this point in a cut. Anyways I guess its progress.
» Ox's Journal Of Insanity (Go to post)26-07-2018 @ 13:05 
Great session this morning.

Push 2

Hack Squats

40kg x 10
80kg x 10
120kg x 8
150kg x 3
170kg x 10 rep pb
170kg x 10
180kg x 8 rep and volume pb

Strength flying on these, last week was 170kg x 8 max, increased reps and weight this week nicely, massive pumps in quads from these.

Leg Press

280kg x 15 rep pb
280kg x 15
280kg x 20 rep pb and volume pb

Again reps up and feeling good...burned like mad and again pumps were crazy, veins coming through all over legs.

Incline Bench Press

Bar x 20
60kg x 10
80kg x 10
100kg x 5
120kg x 1
130kg x 1 pb
135kg x 1 pb
120kg x 3
110kg x 5
add reverse bands
140kg x 10
160kg x 6

Always been a notoriously weak movement for me, best ever was 127.5kg I think? So on a cut to get this I am pretty happy, huge upper chest pumps from the reps and the reverse band stuff worked that even harder, felt really good. Chest blew up.

Incline Cable Flyes

17.5kg x 20
25kg x 15 rep pb
30kg x 12 rep pb
35kg x 8 rep pb
drop
25kg x 6
drop
15kg x 8 volume pb

Love these, so much better than a dumbbell, constant tensions and such a nice deep stretch, feels better than a dumbbell on the shoulders too. Big increases here again.

Cable Side Laterals

Abandoned...injury doesn't like these.

Seated Smith Overhead Press

40kg x 10
80kg x 8
100kg x 8
80kg x 8
80kg x 8
60kg x 15

Strength down a smidge here but I think that's due to the heavy incline work. Still got some good pumps in delts and plenty of work in so happy enough.

V Bar Dips

BW x 8
BW x 8
BW x 8

Trying to emphasise chest, chin down, feet forwards...tough at this point in the session, felt ok.

Standing Cable Flyes

35kg x 8 rep pb
35kg x 8
35kg x 8 volume pb

Added some more chest work in as its a weakness and extra delt work not possible currently due to tweak. Nice increases here and got a great stretch each rep, solid reps.

Very Close Grip Swiss Bar Bench

50kg x 15
50kg x 15
50kg x 15

A little extra tricep/inner chest work, pretty battered by this point but these pumped really nicely.

Seated Calf Raises

65kg x 12 toes in Rep PB
65kg x 12 toes out
65kg x 10 toes in
65kg x 10 toes out Volume PB

5kg up and reps maintained...got an immense bur and pump in calves and genuinely this they areshowing some signs of growth slowly but surely...improvements for sure.

SSCV

25 mins Incline Treadmill
20 mins Bike

45 mins total.

Extra session tomorrow while I have some spare time and training next week may be limited as I am away in Devon. Will do some weakness stuff, abs and cardio.

Video

» Ox's Journal Of Insanity (Go to post)25-07-2018 @ 13:01 
A mixed bag today..injury to right arm is not letting me do certain rowing movements and deads aggravated it towards the end so they will have to go for the time being. As well as the missus looking in to it I am probably going to see an Osteo next week anyways. Still was a fairly decent session today, just worked around any issues..

Reverse Band Deadlifts

140kg x 5
180kg x 5
220kg x 5
260kg x 5
300kg x 2
340kg x 5
340kg x 5 volume pb

As said, rep 5 on second set (which I filmed) I felt a pain run through the injured area..felt nothing until that point so abandoned thoughts of a 3rd set...decent work still.

Rowing movements and rear delt work out as it hurts too much...

Behind Neck Pulldowns - 60 second rest

65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 10
65kg x 12
65kg x 12
65kg x 12

These don't hurt so banged a good amount of volume out, kept weight lower and went for volume to be sensible and it worked as lats nicely hit and no pain.

Straight Arm Wide Grip Pulldowns

35kg x 18 rep pb
30kg x 20
30kg x 20 volume pb

Again no pain and all focus on lats, decent increase in strength still.

Crucifix Curls

35kg x 20 rep pb
35kg x 16
35kg x 12
35kg x 10
35kg x 9 volume pb

Went lighter and banged out more volume...biceps massively pumped from these, felt great.

Overhead Cable Curls

30kg x 20
30kg x 20
30kg x 20 volume pb

Again kept things lighter and repped out, insane pumps from these.

Machine Preacher Curls

40kg x 12
40kg x 12
40kg x 12

Biceps pretty wrecked by this point but got some decent work and reps in here, felt good with minimal rest.

Standing Oblique Crunch

30kg x 10 a side
30kg x 10 a side
30kg x 10 a side

These felt very good and I was able to islolate very well.

Standing Rope Crunch

40kg x 10
30kg x 20
30kg x 20

Love these, massive burn in lower abs from these, felt good.

Machine Crunch

35kg x 25 rep pb
35kg x 23
35kg x 32 volume pb

And that was that, ups and downs but a solid session in the end, just had to make some adaptions...pressing should be ok tomorrow as it doesn't seem to have any impact on that.

» Ox's Journal Of Insanity (Go to post)25-07-2018 @ 13:01 
nails said:Silly amount of work as ever. It will be interesting to see how those Hatfield effect your squat. I'd love to add those in but not an option with my set up. I take you're trying to grow your legs rather than build strength right now?


Thanks mate...shame you can't do them as they force such an upright posture and you can get right down on to your calves.

Bitof both at the moment mate, yes quad growth is a priority but I know if I bring leg strength up my deads will increase so its a win win Happy
» Ox's Journal Of Insanity (Go to post)25-07-2018 @ 06:23 
John said:How the hell did I miss so much, hope it heals quick mate,looking awesome great work,those Hatfields are tough nice work.


Cheers John, seems to be improving bit by bit so fingers crossed.

Yes they are tough but jumped from a tough single last week with 205kg to a comfy double at 225kg this week so its building really well!
» i want to cast a biggef stronger shadow. (Go to post)24-07-2018 @ 15:43 
John said:Bench day,
6x6 @155kg felt good today,
Dead pin press bench 5x3 @130kg
Tricep ext 3 phase hammerhead 3x15

Had to watch my boys with their stuff as well so my workout was short and sweet, off to a good start I think Happy


Damn mate that is some serious bench volume!
» Ox's Journal Of Insanity (Go to post)24-07-2018 @ 12:38 
Really good session today.

Push 1

Hatfield Squats

65kg x 10
105kg x 10
145kg x 5
190kg x 5 rep pb
225kg x 2 rep pb
150kg x 12 rep pb
150kg x 10 volume pb

Strength utterly soaring on these, feeling very strong and much more stable this week, I love this exercise, forces a completely upright torso and you can absolutely bury them...all pure quad.

Leg Extensions - 30 second Rests

60kg x 10 sets of 10 - 100 total reps

Light weight but the low rest was a killer, crazy pumps, veins popping out all over quads.

Bench Press

60kg x 10
80kg x 10
5 minute stretching break, glutes cramping
100kg x 5
120kg x 5
140kg x 1
160kg x 3
175kg x 1

Pleased with that, both 160kg x 3 and 175kg x 1 are BW Pb's, never moved that weight sub 100kg...possible 1 more tough rep on 160kg...not far off old bench strength at all whilst being very out of practice and very light.

Incline Smith Bench

100kg x 16 rep pb
120kg x 7 rep pb

Increases on reps from last time I did these and a freaky chest pump.

Standing Cable Flyes

35kg x 15 rep pb
35kg x 15
35kg x 12 + 5 + 3 R/P volume pb

5kg up and reps maintained...nice slow deliberate form and a good squeeze upon contraction, feel strong.

Seated Behind Head Smith Press

75kg x 10 rep pb
75kg x 7
60kg x 12+4+3R/P

Shoulders feeling pretty fatigued by this point but increases again, delts feeling pretty fried after these.

Seated Charles Glass Side Laterals

11kg x 15
11kg x 15
11kg x 12

Being so pre fatigued these were very painful on delts, pumped them like mad, the isolation on these is crazy.

Pec Minor Weighted Dips

BW + 20kg x 10
BW + 20kg x 8
BW + 20kg x 8 volume PB

A small ROM but the pain in chest from these is immense, feels a very productive movement to add in.

Standing V Machine Calf Raise

100kg x 12 feet out PB
100kg x 12 feet in
100kg x 12 feet straight
100kg x 12 feet in volume pb

10kg up in weight and reps maintained, immense pumps from changing toe angle...painful....

SSCV

45 mins Incline Treadmill

Done ...day off tomorrow...maybe some cardio and abs, Pull 2 Thursday before I pick up my new car.

Vid

» 272.5kg/600lb Deadlift x 8 Reps (Go to post)24-07-2018 @ 07:33 
Wayne_Cowdrey said:Awesome work! Cool


Cheers Wayne Happy
» 272.5kg/600lb Deadlift x 8 Reps (Go to post)23-07-2018 @ 16:15 
LessThanLuke said:
Good to hear!
Thanks man! We're creeping closer to the big numbers.


Awesome, can't wait to see you nail 400kg...I remember years back watching your first 300...seeing 400 fall will be immense...puts you in a whole new league!
» Ox's Journal Of Insanity (Go to post)23-07-2018 @ 16:14 
nails said:Sounds like that beer when right to your head mate lol. Lets hope it heals up quick.

Awesome session as usual.


Haha...the fall was before the beer. I think its the muscle behind the tricep that connects to the delt, hence why pressing is ok...bloody painful.

Cheers bud, feeling good.
» i want to cast a biggef stronger shadow. (Go to post)23-07-2018 @ 16:13 
John said:
Cheers ox, just glad they are painless lol....is it possible to damage a rib with your belt?


Entirely possible mate yes...I have in the past when getting used to a new belt.
» Nails Log (Go to post)23-07-2018 @ 16:13 
Lovely squatting mate...lots of volume there!
» 272.5kg/600lb Deadlift x 8 Reps (Go to post)23-07-2018 @ 13:22 
slimsim said:Bloody hell, that’s immense!!


Cheers Si, appreciated mate Happy

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