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AnsweredHot!Ox's Road to Masters Mr Plymouth 2019

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/30 14:51:12 (permalink)
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dirtyvest
Strong dead work but I'm sensing some overworked/under-recovered based niggles creeping in - don't lose sight of the big picture


Ta mate, feel ok mostly, just the cold this week making me a bit creaky.


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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/30 14:51:47 (permalink)
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RAD#1
Hard times mate you just try to keep positive and look after yourself 


Thank you buddy, trying my hardest bud :)
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/30 14:59:27 (permalink)
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Session 3
 
Weight 227lbs, calories up since last week but weight dropping a little.
 
Incline Smith Bench
 
40kg x 12
80kg x 12
100kg x 8
120kg x 10 rep pb
140kg x 4 rep pb
 
Incline Hammer Press
 
120kg x 10
160kg x 6 rep pb
80kg + purple Band x 12 rep pb
90kg + purple Band x 9 rep pb
 
Pec Dec
 
112kg + purple Band x 10 rep pb
112kg + purple Band x 7
112kg + purple Band x 5
drop
91kg + purple Band x 5
drop
70kg + purple Band x 5
 
Leverage Pull Downs
 
40kg x 12
60kg x 12
85kg x 12
 
Straight Arm Leverage Pull Downs
 
50kg x 10 rep pb
50kg x 10
 
Smith Machine Rows
 
100kg x 15
120kg x 12
 
Bent Over Cuffed Cable Lateral Raise
 
25kg x 12 rep pb
27.5kg x 8 rep pb
 
Mid Point Paused Seated Hamstring Curls
 
90kg x 9 rep pb
90kg x 6
80kg x 12
80kg x 10
80kg x 10
 
Banded Landmine Deadlift
 
40kg + Purple Band x 6
40kg + Purple Band x 6
 
Done. Very busy with work/family, will try and get around you later on.
ANIMAL
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 09:48:26 (permalink)
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Some quality lifting in here. You going to be upping calories?
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 12:01:16 (permalink)
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ANIMAL
Some quality lifting in here. You going to be upping calories?

Cheers bud, yes i'm upping them to 4000 a day now, been on 3800 so a small increase and see where we go, hunger an issue now as just not wanting the quantity, trying to remember my prep days where I was hungry all the time lol!
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 12:33:45 (permalink)☄ Helpfulby Ox 2019/01/31 12:50:56
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Quantity can be a problem for some (not me lol!)

High dense calorie foods can be introduced and eaten in quantity without filling up valuable stomach space

Nut butter and nuts, dried fruit, dates etc and then of course cheese.. can’t go wrong with a bit of cheese!

A small ball of mozzarella added to a salad with a bit of EVOO is like 400 calories!
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 12:50:42 (permalink)
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Decent session today, despite the cold, warmed up pretty quickly and got a sweat going.
 
Morning BW 103.5kg
 
Session 4
 
Close Stance Hack Squats
 
40kg x 10
80kg x 10
120kg x 20 rep pb
145kg x 12 rep pb
 
5kg up and matched reps on set 1, 5kg up plus 2 more reps on set 2, quads burning big time, insane pump. These are coming up very nicely, hate them though but guess that's why I need them lol.
 
Belt Squats
 
135kg x 10 rep pb
135kg x 8
 
3 extra reps on set 1 and 2 extra on set 2, again a brutal movement but building very nicely, quads get blitzed from this machine.
 
Sissy Hacks
 
40kg x 12 rep pb
45kg x 6 rep pb
 
Finished quads off well and truly, pretty much gave out after set 2. 5kg more and 3 extra reps on set 1 and a new bigger weight for set 2. Brutal, thank you John Meadows!
 
DC Quad stretch, keep forgetting to list I do these.
 
Machine Preacher Curls
 
25kg x 10
35kg x 5 - 3 - 2 = 10 in total per arm rep pb
 
Trying a new tactic with these as I stall out, moving from one arm to the other and back again, total reps up and biceps burning from 1 very tough all out set, liking it.
 
Close Grip EZ Preacher Curls
 
50kg x 10 rep pb
50kg x 8
 
2 reps up on set 1 and an extra 1 on set 2, the pump these gives is just nuts, felt good.
 
Low Incline Dumbbell Curls
 
17kg x 15
17kg x 15
17kg x 15
 
Superset With 
 
Incline Bench Dumbbell Kickbacks
 
11kg x 15
11kg x 15
11kg x 15
 
Cracking superset, the very low angle of the bench for curls ensured a huge stretch and pumps were very good and the new tricep movement hits triceps really well, they are feeling sore already now. Really enjoyed these and got a nice pump going.
 
Leg Press Calf Raise
 
260kg x 13 rep pb
260kg x 9
240kg x 10
240kg x 8 + 15 partials
 
Nice increases, 20kg up and 1 extra rep on set 1. Calves got some crazy pumps, very pleased.
 
Job done, snow allowing I will be training chest, delts and back again tomorrow.
 
Took a few progress pics today...116 days in to my off season...23lbs up in that time. Prep does not begin until May so hoping I can creep up to 235lbs240lbs ish from my current 227lbs with similar bodyfat before I begin leaning out and getting ready for the stage.
 

Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 12:52:31 (permalink)
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ANIMAL
Quantity can be a problem for some (not me lol!)

High dense calorie foods can be introduced and eaten in quantity without filling up valuable stomach space

Nut butter and nuts, dried fruit, dates etc and then of course cheese.. can’t go wrong with a bit of cheese!

A small ball of mozzarella added to a salad with a bit of EVOO is like 400 calories!

Funny you mention cheese as I bought a load of it this morning to fill things out a little. Its more the protein i'm struggling with a little at the minute...just get bored of the amounts of it...need to switch up types of meat I think. 
Going to get some Venison the weekend and some Wild Boar Sausages :)
dirtyvest
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 16:39:23 (permalink)
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A sneeky 200 here and there has been my incremental cal increases. 
 
How much protein are you getting? I've prioritised carb increases over protein, I'd be willing to bet you aren't under feeding on protein. The only thing to watch with calorie dense high fat food is that you can very easily end our over eating, and if high carbing I do find it prudent to not go mad on fats too

Limits, like fear, are often just an illusion: MJ 12/9/09
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odyysey
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 17:19:47 (permalink)
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Looking ****in solid there, pal.

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 18:08:49 (permalink)
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dirtyvest
A sneeky 200 here and there has been my incremental cal increases. 
 
How much protein are you getting? I've prioritised carb increases over protein, I'd be willing to bet you aren't under feeding on protein. The only thing to watch with calorie dense high fat food is that you can very easily end our over eating, and if high carbing I do find it prudent to not go mad on fats too


Proteins not excessive like in past bulks...sat at 250g, fats are only at 85g the rest is carbs around training...I bring fats in later in the day. No chance I will over eat as I weigh and track the lot...I have room to bring my fats up for sure I think bud.
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 18:09:21 (permalink)
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odyysey
Looking ****in solid there, pal.

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Cheers bud, building nicely this off season, got a good way to go yet too :) cheers for looking in mate :) 
dirtyvest
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 18:16:06 (permalink)☄ Helpfulby Ox 2019/01/31 18:17:43
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250 is plenty IMO. Fats, yeah, room for more there. Most likely go up over time as carbs go up anyway. I don't find I need to pay much attention to specific fat sources, the cals themselves tend to always get what I need naturally

Limits, like fear, are often just an illusion: MJ 12/9/09
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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 18:20:23 (permalink)
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dirtyvest
250 is plenty IMO. Fats, yeah, room for more there. Most likely go up over time as carbs go up anyway. I don't find I need to pay much attention to specific fat sources, the cals themselves tend to always get what I need naturally


Yes I certainly don't want anymore protein in there so adding some fat to my evening meals is the way forwards I think. I do need to be careful how much calories increase as as an endomorph I can blow up quickly. Eeking things slowly up seems to have worked well.
 
Still have around 3 1/2 month off season to go and want to make it count.
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 18:54:31 (permalink)
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Remember tho most of the rest of your offseason will be cruising. You won’t have the same nutrient partitioning ability, protein synthesis and glycogen uptake. As an endo, any carbs not utilised for energy purposes will be converted to adipose but also total calorie requirements will be lower.

Like drugs , and training, IMO diet needs to be cycled too
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 19:22:48 (permalink)
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ANIMAL
Remember tho most of the rest of your offseason will be cruising. You won’t have the same nutrient partitioning ability, protein synthesis and glycogen uptake. As an endo, any carbs not utilised for energy purposes will be converted to adipose but also total calorie requirements will be lower.

Like drugs , and training, IMO diet needs to be cycled too

Yup...blast ends in 4-5 weeks (need to check my log) then I will be dropping calories back down :( Hopefully I can still eek up BW slowly before prep begins :) 
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/01/31 20:51:52 (permalink)
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The guns on you mate!

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/01 13:48:54 (permalink)
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Lol cheers Jay...want them over 20", won't be this year lol.
 
Decent session to round the week off today.
 
Session 5
 
Reverse Band Bench Press
 
60kg x 5
100kg x 5
120kg x 5
140kg x 5
add bands
180kg x 5
200kg x 3
220kg x 1
240kg x 2 rep pb
250kg x 1 PB
220kg x 5
 
Pleased with that, never been able to rep 240 reverse band before, in fact my max was 245kg so very pleased. The unrack is brutal, it feels incredibly heavy but I felt good for it today. Lost my line on the max and came too high up the chest but still managed to salvage it. Body felt pretty beat after these.
 
Leaning Cuffed Side Cable Lateral Raise
 
20kg x 18 rep pb
20kg x 15
20kg x 12
 
Massive side delt pumps and big increases on last week every set, log book smashed.
 
Standing Pec Dec
 
119kg + Purple Band x 14 rep pb
119kg + Purple Band x 12
121.5kg + Purple Band x 8 rep pb
 
The pump in pecs from these is crazy, the band tension at the top feels immense. Again log book smashed every set. Massively felt these!
 
Hammer Strength Machine Side Lateral Raise
 
7.5kg x 15 rep pb
7.5kg x 15
7.5kg x 15
 
A very odd movement using a decline hammer press as a lateral raise machine but boy does it work. Side delts blew up, again nice increases on last time.
 
Chest Supported Rows
 
50kg x 10
50kg x 10
50kg x 10
 
Hammer Grip Row Machine
 
95kg x 15
95kg x 15
95kg x 15
 
Second back day of the week and still going very steady, lat feeling pretty much healed but just trying to get a nice long ROM and some blood flowing. I will slowly ramp things back up week on week.
 
And that was that, very busy today and heading off to Devon later hopefully, snow permitting so had to go get things sorted pre work and setting off.
 
Good weekend all.
 

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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/02 15:34:55 (permalink)
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You have big full biceps mate. Nice.

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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/02 20:47:34 (permalink)
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Strong work mate, and lovely pipes.

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