View All Posts: Oxman
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| » 272.5kg/600lb Deadlift x 8 Reps (Go to post) | 23-07-2018 @ 13:21 | ||
AMH_Power said:awesome mate Cheers Aaron  Hope you are well mate. | |||
| » Ox's Journal Of Insanity (Go to post) | 23-07-2018 @ 13:08 | ||
Decent day today despite carrying an injury  On Saturday I feel down the stairs from my upstairs flat carrying a bin bag down, thankfully near the bottom but resisted the floor against the end wall with my right arm and tweaked my tricep/delt area. Testing today pressing appears ok oddly enough but could feel it pulling and doing biceps Will get the missus to sort it next week...just got on with it today but was twinging.Deadlifts 60kg x 5 100kg x 5 140kg x 5 180kg x 5 220kg x 3 260kg x 1 300kg x 1 332.5kg F at knees 300kg x 3 add bands to pull against (about 80kg more at top_ 220kg (300kg) x 5 rep pb 220kg x 5 250kg (330kg) x 1 PB Well 300kg flew easy so figured i'd try a PB, moved ok off floor but no cigar today no worries, just wanted a pop while feeling it. Band work was strong and much improved since last time I did them..will hammer these for a bit as they build back nicely and hit my weakness. Enjoyed these, tricep twinging a bit but eased off as I progressed. Reverse Grip Hammer Pulldowns 100kg x 20 rep pb 100kg x 13 volume pb These made tricep hurt a little but oddly eased and went away as reps progressed. Lats pumped like mad. Wide Grip Straight Arm Pulldowns 35kg x 15 rep pb 35kg x 12 + 4 R/P volume pb These feel awesome on lats, much better than a rope, crazy contractions from little weight. Kneeling Dumbbell Shrugs 62kg x 20 rep pb 62kg x 20 volume pb Reptastic and pumptastic! Close Grip EZ Preacher Curls 42.5kg x 16 rep pb 42.5kg x 13 42.5kg x 12 volume pb Weight up and reps up, again I could feel tricep but not an issue. Cable Concentration Curls 25kg x 15 30kg x 15 rep pb 35kg x 15 rep and volume pb Awesome contractions and biceps blew up like crazy, much much better than a dumbbell as you can keepa constant tension. Standing Cable Crunch 35kg x 20 rep pb 40kg x 12 rep pb 30kg x 20 Love this movement, tiny ROM but the pump and burn in abs is awesome. Cable Side Laterals 45kg x 15 45kg x 15 45kg x 15 Felt awesome, can really focus on intercostals nicely with these, immense burn as again its a constant tension, minimal rest periods. Machine Crunch 30kg x 20 rep pb 35kg x 18 rep pb 35kg x 18 volume pb Burn burn burn! Felt awesome. No rear delt stuff today as it was hurting niggle so left it there. SSCV 45 mins Incline Treadmill Done, Push 1 tomorrow. | |||
| » Ox's Journal Of Insanity (Go to post) | 22-07-2018 @ 08:14 | ||
| End of week 12 of cutting down from 114kg to 98.9kg this morning, still a lot of fat to come off but well on track now. [IMG]http://i67.tinypic.com/6gle1d.jpg[/IMG] | |||
| » 272.5kg/600lb Deadlift x 8 Reps (Go to post) | 21-07-2018 @ 19:05 | ||
LessThanLuke said:Lovely set mate. Thanks mate...slowly moving my toes out a little at a time, feels like its helping my lockout, will go a little more yet...been studying your pulls! Congrats on your new dead pb btw...and your missus...awesome lifting! | |||
| » 272.5kg/600lb Deadlift x 8 Reps (Go to post) | 21-07-2018 @ 13:34 | ||
| In a big cut currently...down this morning from 114kg to 98kgish but deads on the rise still..hit this on Thursday... | |||
| » Ox's Journal Of Insanity (Go to post) | 21-07-2018 @ 12:48 | ||
| Some free time today so despite it being a low calorie/low carb day I hit up a session... Upright Machine Bench Press 60kg x 10 70kg x 10 80kg x 10 90kg x 10 100kg x 10 Incline Cable Flyes 17.5kg x 15 17.5kg x 15 17.5kg x 15 Decline Cable Flyes 17.5kg x 15 17.5kg x 15 17.5kg x 15 Bench Press 60kg x 20 100kg x 10 100kg x 10 100kg x 10 100kg x 10 100kg x 10 Tyre Flips 300kg?? ish tyre x 5 sets of 2 flips Seated Calf Raise 60kg x 12 feet out 60kg x 12 feet in 60kg x 10 feet out 60kg x 10 feet in 60kg x 10 feet forward and a peak contraction hold to failure Lying Side Cable Lateral Raise 10kg x 20 10kg x 20 10kg x 20 10kg x 20 10kg x 20 Standing Rope Crunch 25kg x 25 30kg x 15 35kg x 12 40kg x 10 Straight Leg Raise BW x 8 BW x 8 Dumbbell Side Raise 25kg x 15 25kg x 15 25kg x 15 Machine Crunch Machine 30kg x 12 30kg x 12 30kg x 12 30kg x 10 30kg x 10 SSCV 20 minutes Incline Treadmill Done and dusted pretty quick, banged it out with minimal rest and got a good sweat going, didn't take too long. Only 30g of carbs via salad and veg going in today and 1900kcals...tomorrow I refeed Feeling good. Video of my tyre flip, not done in years and massively out of practice, also done on a slope and little decent grip via tread on this tyre but was a laugh for a change. I don't think I have done one of these since 2008 London's Strongest Man. | |||
| » Ox's Journal Of Insanity (Go to post) | 21-07-2018 @ 12:48 | ||
John said:You know ox 'so journal of insanity is about, right, your inspirational in that you commit to your direction and see it through,I will endeavour to follow your fine example. Very kind of you to say mate, much better than me around but I do what I can | |||
| » Nails Log (Go to post) | 20-07-2018 @ 18:30 | ||
| Moving up to higher reps is always a shock..took me a while to adjust I must admit. Good stuff mate. | |||
| » i want to cast a biggef stronger shadow. (Go to post) | 20-07-2018 @ 18:29 | ||
| Couple of nice sessions there John! | |||
| » Ox's Journal Of Insanity (Go to post) | 20-07-2018 @ 18:16 | ||
nails said:That's a crazy weight drop mate ans still going from strength to strength. Tiny little waist as well or maybe I'm just fat lol. Its dropping well ta mate, getting very vascular now...will attempt to get a BF analysis done soon...want to keep going to 8%ish BF. Waist was 44" when I started mate! | |||
| » Ox's Journal Of Insanity (Go to post) | 20-07-2018 @ 14:40 | ||
| Awesome session again today, still a tad sluggish with energy to begin with but got into my groove.. Push 2 Narrow Stance Hack Squats 40kg x 10 80kg x 10 120kg x 10 160kg x 12 rep pb 165kg x 12 rep pb 170kg x 8 rep and volume pb Huge increases again this week...weight up, reps maintained, rest reduced a little...quads felt battered ina very good way. Leg Extensions 80kg x 13 toes out rep pb 80kg x 13 toes in 80kg x 13 toes straight Massive pump..so painful after the third set, quads blew up really well. Decline Bench - 10-1-10 Method 80kg x 1 15 sec rest 80kg x 2 rest and so on up to 10 then back down, had to drop to 60kg half way through though! Utterly horrendous...the pain and pump was crazy..100 reps banged out pretty quickly and my chest was in bits….from so little weight. 80kg feels so easy to begin with but the 15 second rests are killers and I was in bits. Should have gone with 60kg from the start..so much work done with so little weight. Pec Dec 86.5kg x 16 rep pb 84kg x 10 77kg x 10 + hold on last rep until failure and a slow negative. Major pec burn after the pressing, small increases here, pecs on fire. Cable Side Lateral Raises -60 sec rests 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 volume pb These moved lovely and held the weight on rep 10 each set for a good 5 seconds. Delts blew up. Smith machine was busy so.... Strict Barbell Press 60kg x 10 80kg x 5 90kg x 2 100kg x 1 push 115kg x 1 Banged out quickly and without thinking too much...a bodyweight strict press pre exhausted is quite nice. Happy with these as not been training them really. Smith Machine now free so.... Seated Smith Machine Overhead Press 100kg x 11 rep pb 110kg x 3 rep pb 80kg x 15 volume pb Despite being fatigued by this point I got 4 more reps on 100kg than last week and a nice triple with 110kg...felt really good. Cable Side Laterals - 60 sec rests 15kg x 10 15kg x 10 15kg x 10 15kg x 10 15kg x 10 Banged out a other quality 50 reps and side delts poping in a way they never have before. Incline Hammer Press 80kg x 20 100kg x 12 100kg x 8 Subbed out tricep work for a while as tris are not a weakness and chest is so wanted more chest targeted work....these felt great on upper chest. Seated Calf Raise 60kg x 12 toes straight rep pb 60kg x 10 toes out 60kg x 10 toes in 60kg x 10 toes straight volume pb Reps up and tweaked toe position...such a painful burn...moved really well and got a nice pump. SSCV 45 mins Incline Treadmill And that was that...low calorie day tomorrow then a nice refeed day sunday. | |||
| » Ox's Journal Of Insanity (Go to post) | 20-07-2018 @ 05:00 | ||
| End of Week 12 of cut weigh in Last Week - 223.6lb This Week - 218.4lbs 5.2lb drop Last Week - 35 1/2" Waist This Week - 35" Waist Another big drop this week and strength continues to fly, not just on repping stuff but my heavy work too...massively pleased! Under 100kg now. | |||
| » Ox's Journal Of Insanity (Go to post) | 19-07-2018 @ 21:14 | ||
John said:Always in awe of your work outs mate great work those deads with those reps,bloody ell Thank you John...I try lol...was tough today running on fumes but it went | |||
| » Ox's Journal Of Insanity (Go to post) | 19-07-2018 @ 21:14 | ||
nails said:Massive set of dead there mate, nice little head flick as well. Such a monstrous weight to be repping like that. So many other PB's as well. When's the BB comp mate? Do you have a date set? Thanks mate...I am going at some point I think attempt a build up to 260kg x 20 Comp..if I do it (depends if loose skin on stomach is an issue) is June 2019 mate so finish this cut in single digit BF...assess if I would be able to get on stage ...if so a lean bulk adding size to my weak areas then a longish prep into the show. Oh and also hoping to pull 360kg next year lolol. | |||
| » i want to cast a biggef stronger shadow. (Go to post) | 19-07-2018 @ 13:39 | ||
John said:Deadlift day.beltless day rehab kinda 60x10 100x10 140x5 Work sets. 5x5@180kg Hatfield squat again keeping light 3x10@105kg Really enjoyed these I think I can use these to get stronger out of the hole for squats. Narrow lat pulls 3x15 Cable row 3x15 Done, nice little session hip wasn't to bad,it be keeping a close eye on it. All the cool kids are doing Hatfield Squats mate lol! Nice volume on the deads there too. | |||