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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 2019/02/13 19:11:17 (permalink)
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dirtyvest
Depends how many sets he wants you doing and how much he's willing to let DLs eat in to recovery and potential hypertrophy. Smart trois-cent pulling


Indeed...I know he does them himself but depends if he thinks my physique needs it. I'll do whatever he says to build the best physique possible :)
 
Cheers dude.
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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/14 11:55:24 (permalink)
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Session 4 - Morning BW 103.6kg
 
Hack Squats
 
40kg x 10
80kg x 10 
130kg x 20 rep pb
155kg x 10 rep pb
 
5kg up on each set and reps maintained. Brutal sets, very tough and legs were in bits already.
 
Belt Squats
 
155kg x 12 rep pb
175kg x 8 rep pb
 
5kg up and reps maintained on set 1, 5kg up and a rep up on set 2. Getting tougher now, legs really were feeling it, just 4 sets in, intensity very high.
 
Sissy Hacks
 
50kg x 10 rep pb
50kg x 8
 
2.5kg and 3 reps up on set 1 and didn't have to drop off on set 2, really finished legs off, felt a little sick from just 6 brutal sets.
 
One Arm Machine Cable Preacher Curls
 
47.5kg x 10 rep pb
47.5kg x 8
 
2 reps up and didn't have to drop weight on set 2, solid increase today.
 
Incline Bench Overhead Close Grip Cable Curls
 
45kg x 20
65kg x 10 (pause at peak contraction)
65kg x 8 (pause at peak contraction)
 
Awesome movement, that pause and squeeze was a killer, crazy pumps.
 
Smith Machine Drag Curls
 
40kg x 30
60kg x 18
 
Some high rep drag curls to finish things off, biceps o fire.
 
Seated Calf Raises
 
80kg x 6
drop
60kg x 6
drop
40kg x 8
drop
20kg x 12
 
50kg x 6 (5 second stretch)
40kg x 10 (5 second stretch) + 7 partials to complete failure.
 
Calves felt nicely worked, plenty done in a short amount of time.
 
Done.
 
 
JayBoy
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/14 13:27:19 (permalink)
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Lovely deads as always mate and good lat behaved itself - do you consider it fully healed now? 

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/14 13:33:11 (permalink)
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JayBoy
Lovely deads as always mate and good lat behaved itself - do you consider it fully healed now? 


Thanks bud :)
 
Yes it feels 100% now but will be very careful warming up just to make sure, no repercussions today...feeling good so back to normal...ready for new plans!
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/15 13:34:17 (permalink)
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Last session of the week and indeed this blast. I am deloading next week, a good 3-4 days off then just one upper and one lower session I think. I'm feeling a bit crispy and In need of some healing up, will be getting a sports massage next week too and some down time from the day job, just client work to keep on top of but I can do that on the sofa with a coffee :) Anyways todays session went well but can tell I need to rest up...
 
Session 5
 
Bench Press
 
60kg x 10
80kg x 10
100kg x 10
120kg x 5
140kg x 5
160kg x 2
60 sec rests from now...Ox singles back for one day!
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1 volume pb
 
Pleased with that, 180kg feeling decent these days, enjoyed these for a change up :)
 
Standing Pec Dec
 
121.5kg + Purple Band x 15 rep pb
124kg + Purple Band x 9 rep pb
124kg + Purple Band x 8
 
Love these, the pec activation is immense and god knows I need that with my chest lol. Log book smashed.
 
High to Low Cable Flye
 
45kg x 12
45kg x 12
45kg x 12
 
Focused on a nice tight form and slow squeezing reps.
 
One Arm Leaning Cable Lateral Raise (Cuffed)
 
25kg x 12 rep pb
25kg x 12
25kg x 10
 
2 1/2kg up and reps maintained apart from set 3, medial delts on fire, the more I do cable work for delts the more dumbbells seem redundant, no where near as good as cables.
 
Decline Hammer Strength Lateral Raise
 
12.5kg x 10 rep pb
12.5kg x 8
12.5kg x 8
 
Weight up and reps maintained, finished side delts off nicely.
 
Chest Supported Rows
 
60kg x 15 rep pb
70kg x 10 rep pb
 
Flying up now lat is healed, 5 reps up on set 1 and weight ramped up another 10kg on set 2, lats feeling these, nice to be back to heavy back work.
 
Upright Row Machine - Hammer Grip
 
135kg x 12 rep pb
135kg x 9
 
4 reps up on this weight on set 1 and didn't need to drop weight on set 2, these are coming back to top strength already, that's the stack though and not easy to add more weight, may need to look at bands. May be removed entirely by coach anyways so not worried currently.
 
Hammer Strength Row Face Pull
 
120kg x 10 rep pb
120kg x 10
 
These are so good at targeting rear delts and upper back, crazy pumps with a heavy weight. Reps up by 4 on set 1 and maintained again on set 2 instead of dropping down.
 
15 mins Cardio as I had time, felt good to get back to a little.
 
Session done, may not be on much next week as away so good week all in case I don't get on.
dirtyvest
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/15 13:56:08 (permalink)
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Squeezing in the singles before sh!t gets changed up I see LOL

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/15 14:02:55 (permalink)
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dirtyvest
Squeezing in the singles before sh!t gets changed up I see LOL


Haha I am indeed mate. I'm expecting drastic changes come march lol! All good though, looking forward to it :)
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/15 21:41:54 (permalink)
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Ha the insanity is still there just below the surface. As everyone else has said, I can't wait to see your new stuff and your whole journey.

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RAD#1
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/16 23:57:38 (permalink)
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Just catching up see your still smashing the pbs all over the place in a word great stuff
 
Actually that's 2 words but I am on the wine so its OK LOL
 
How you doing mate?

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Brett
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 07:47:54 (permalink)
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Nice end to the week mate. If I don't see you on have a good week off bud!

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 17:34:38 (permalink)
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Nails1981
Ha the insanity is still there just below the surface. As everyone else has said, I can't wait to see your new stuff and your whole journey.

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Cheers buddy :)
 
I can't wait to get started now mate, something totally different!
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 17:36:16 (permalink)
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RAD#1
Just catching up see your still smashing the pbs all over the place in a word great stuff
 
Actually that's 2 words but I am on the wine so its OK LOL
 
How you doing mate?


Lol hello mate :)


I'm ok mate, good days and bad days but more good thank fully :) Training going well and business is building really well so trying to focus on the positives :) A week off the day job this week with my missus so that will do me good :) Hope you're doing well too buddy?
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 17:36:51 (permalink)
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Brett
Nice end to the week mate. If I don't see you on have a good week off bud!


Cheers matey :)


Thanks bud, will hopefully be a relaxing one!
newcastle
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 18:15:50 (permalink)
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Like everyone else really intrigued to see the changes in approach mate. As ever fantastic stuff, keep on trucking.
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/17 20:08:06 (permalink)
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Mr O here he comes🔥🔥🔥

Sumus Omnes In Manu Dei
JayBoy
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/19 13:06:54 (permalink)
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Look at all those 180's - beautiful lifting mate. 

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/20 13:09:33 (permalink)
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newcastle
Like everyone else really intrigued to see the changes in approach mate. As ever fantastic stuff, keep on trucking.

Thank you bud, really looking forward to the next few months and seeing where I can take things :)
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/20 13:11:18 (permalink)
+1 (1)
vanderlei
Mr O here he comes🔥🔥🔥


Lol...a very long way from that bud but hopefully Mr Plymouth here I come!
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/20 13:11:49 (permalink)
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JayBoy
Look at all those 180's - beautiful lifting mate. 


Thanks buddy, nice to have 4 plates as an everyday max now.


Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/02/20 13:27:32 (permalink)
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Enjoying some downtime this week, cruise begun last week, not been tracking food but eating healthy and getting protein in, just taking everything back a notch and letting body heal up.
 
I have been to a shoulder specialist physio this morning to have my bad shoulder of 2 years looked at. Had some acupuncture done and a full assessment, all sounds fairly positive and I have some movements to incorporate in twice daily and going back for more acupuncture. She thinks it will be a fairly easy fix...already after one session it feels better than It has in a long time, my lat tear is also a result of the shoulder issue and I had work done there too so fingers crossed the coming months I will be pain free finally.
 
Anyways I got a small session in yesterday, nothing much just a small upper session done to tide me over, will get a lower session in Thursday or Friday then rest up till next Monday. 
 
Yesterdays upper session - BW - 102.5kg (dropped slightly now cruising)
 
Bench Press
 
60kg x 10
100kg x 10
120kg x 10
140kg x 8
160kg x 3
180kg x 1
 
Chest Supported Rows
 
60kg x 12
70kg x 8
 
Standing Pec Dec + Purple Band
 
119kg + band x 12
119kg + band x 8
 
Machine Shoulder Press
 
100kg x 20
120kg x 10
 
Dumbbell Lateral Raises
 
13.5kg x 30
13.5kg x 30
 
EZ Preacher Curls
 
30kg x 20
40kg x 10
50kg x 7
 
Incline Dumbbell Pressback
 
17kg x 10
17kg x 10
 
10 mins posing practice
 
Done, quick easy session and got the blood flowing, feeling really good with some rest, 180kg bench felt like nothing tbh, will continue with my old routine next week until new plans come through.
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