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AnsweredHot!Ox's - Operation Jacked, Tanned And Strong

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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/11 18:19:08 (permalink)
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ANIMAL
What’s your daily meal plan like mate? Is it a plan or are you tracking on the go iifym

It is a little IIFYM but I am keeping it clean as poss and keeping carbs around training, today for example
 
Fasted until 10.00 
 
100g Protein Weetabix Cereal
175ml Semi Skimmed Milk
2 scoops Whey
 
Post Training
 
3 Choc Rice Cakes driving home
3 Slices Seeded Bread
6 Whole Eggs
Mushrooms
Brown Sauce
 
Mid Afternoon
 
2 scoops Whey
 
Tea
 
250g Chicken Breast
Green Beans
Red Peppers
Onions
Spices/Low Cal Sauce
 
Supper
 
Tub Of Quark
Whey Mixed in
Or
2 scoops whey.
 
Puts me on about 2600kcal a day
 
A low 1.9Kcal day is similar but fast until lunch then keep it very low carb and higher fat.
 
If I really want something I will manipulate it to fit it in...2 days ago I got a piece of birthday cake in!
 

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/11 18:19:25 (permalink)
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Brett
I thought these were somersault squats?
 

 
Solid work mate!


LOLOL


 
Ta mate

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/11 18:56:48 (permalink)
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WIN! Just discovered we have the old thin plates hiding at the gym so I will be able to load the barbell up with more weight without them falling off :) 

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 11:29:26 (permalink)
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Had a headache going in to the gym this morning and put me off a little but it eased off quite quickly and session went well in the end. Energy levels still feeling ok considering the low calories I am on.
 
Snatch Grip Deads
 
60kg x 10
100kg x 5
140kg x 5
180kg x 3
220kg x 5
240kg x 5
 
Deloaded these a tad this week as lower back feeling pretty beat up so just got a little work in here today without pushing anything.
 
Chest Supported Rows
 
60kg x 12 rep pb
65kg x 6 rep and volume pb
 
Strength up again on last week, moving nicely, gave a good pump.
 
Wide Grip Behind Neck Pulldowns
 
80kg x 14 rep pb
85kg x 8 rep pb and volume pb
 
Again increases on last week and all moving well, got a good contraction each rep.
 
Face Away Lean Back Close Grip Pulldowns
 
65kg x 10 rep pb
60kg x 13 rep pb and volume pb
 
I love this movement, huge ROM and it pumps so well..Regan Grimes special.
 
Smith Rows
 
80kg x 15
80kg x 15
 
Added these in this week as was rattling through things, kept it light and focused purely on a lat contraction, massive pump and burn, feels really good.
 
Behind Back Smith Shrugs
 
160kg x 12 rep pb
170kg x 10 rep pb and volume pb
 
Reps and weights up on last week with ease and a painful pump in traps, best movement I've ever done to isolate traps.
 
Crucifix Curls
 
47.5kg a side x 12 rep pb
50kg a side x 6 rep pb
35kg a side x 15
35kg a side x 12
35kg a side x 10 + 20 second peak contraction hold then a slow negative
 
Strength flying up easily, 4 reps up on set 1 so upped the weight and went heavy, moved ok, stripped the weight off and lowered rest periods and repped out...massive pump and the hold at the end was brutally effective.
 
Plate Preacher Curls
 
40kg x 9 rep pb
40kg x 8
30kg x 15 volume pb
 
Moving very nicely, I enjoy this exercise, bicep veins popping all over.
 
Reverse Grip EZ Preacher Curls
 
30kg x 8
 
Abandoned...bicep not liking these.
 
Lying Leg Curls
 
65kg x 10 rep pb
65kg x 10
65kg x 8
drop
50kg x 5
drop
30kg x 8 volume pb
 
Drop set at the end crippled hamstrings, so painful! Again my strength up on these and hams really improving week on week.
 
Reverse Pec Dec
 
77kg x 17 rep pb
77kg x 12 volume pb
 
Weight up and reps maintained on set 1, rear delts pumping well.
 
Kneeling Crucifix Rows
 
35kg a side x 15
35kg a side x 15
35kg a side x 15
 
Saw these on youtube last night and wanted to try them, lovely iso movement and outer lats hit very hard...really like these as a finisher.
 
SSCV
 
15 mins Bike
15 mins Incline Treadmill
 
30 mins in total
 
Reduced by 10 mins as weight dropping very quickly this week.
 
Done
 
Push 2 tomorrow to round the week off and weigh/measure day.

 
 
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ANIMAL
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 14:13:03 (permalink)
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Huge session!
dirtyvest
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 15:07:36 (permalink)
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Outer lats?
 
You and animal are starting to out bro the most bro-ist LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 19:20:23 (permalink)
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ANIMAL
Huge session!

Turned out to be in the end, the way my head was feeling I was thinking it may need to have ended early but eased off so all good. Sore now.

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 19:21:36 (permalink)
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dirtyvest
Outer lats?
 
You and animal are starting to out bro the most bro-ist LOL


Lol...you converted me mate.



 
 
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dirtyvest
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/12 19:30:05 (permalink)
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I've bro-ed out that badly

Limits, like fear, are often just an illusion: MJ 12/9/09
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biglewdog
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:00:26 (permalink)
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This is f***ing brilliant
Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:08:51 (permalink)
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dirtyvest
I've bro-ed out that badly


Lol you are a heavy influence!

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:09:00 (permalink)
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biglewdog
This is f***ing brilliant

Thanks man :)

 
 
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:12:43 (permalink)
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Weekly weigh in..
 
Last week: 226.6lbs / 36" Waist
This week: 223.6lbs/ 35.5" Waist
 
I had dipped to 222.6lbs yesterday but up a pound today...no matter, still dropping off well, getting on for 14kg off now :) I reckon I still have another 20lbs of fat to drop off yet, dunno, not worried will just keep cut going until I am happy with where I am. Last training day of the week today so 2.6K cals today, Low day of 1.9K tomorrow then a high day of 3K sunday.
 
Long way still to go, unpumped pic..
 

post edited by Ox - 2018/07/13 05:14:15

 
 
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biglewdog
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:20:54 (permalink)
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Looking good keep it up . Getting the ripper look for sure
Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 05:29:27 (permalink)
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biglewdog
Looking good keep it up . Getting the ripper look for sure

Thanks mate, getting there slowly :)

 
 
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ANIMAL
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 06:03:30 (permalink)
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Tons shifted mate! Awesome work
JayBoy
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 07:12:12 (permalink)
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Beasted session mate. Looking leaner as well!

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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 13:43:20 (permalink)
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Cheers boys, had another corker today...
 
Felt pretty tired this morning going in to the session, low calories and 4 days training on the trot taking a toll but I had a blinding session...
 
Push 2
 
Leg Press
 
80kg x 20
120kg x 20
160kg x 20
200kg x 20
240kg x 15
280kg x 12
320kg x 8
320kg x 8
 
V Squat was being used so decided on leg press for first time in a few years...unlike the old days I brought stance down and close to focus on quads...felt pretty good to be fair and got a decent pump out of it, low rest periods helped.
 
Leg Extensions
 
80kg feet out x 12
80kg  feet in x 12
80kg feet straight x 15 rep pb and volume pb
 
Pain! Burned so good, reps up.
 
Decline Bench
 
60kg x 10
80kg x 10
100kg x 10
120kg x 5
140kg x 7 rep pb
150kg x 3 rep pb
120kg x 11 rep pb + volume pb
 
Where that strength is coming from I don't know, a few weeks back 140 x 5 was a brutal all out lift, had a decent 7 today, nearly a stone lighter and running on fumes, 150 was my 1rm on this set up, all rep up well and chest really feeling it.
 
Pec Dec
 
86.5kg x 15 rep pb
86.5kg x 10
86.5kg x 7 volume pb
 
Weight up by 2.5kg and reps up on set 1 by 3 reps and maintained on next two sets, again strength up, epic stretch and pump on this set up.
 
Cable Side Lateral
 
15kg x 10
20kg x 13 rep pb
15kg x 15
15kg x 12
15kg x 12 + 20 sec hold at end
 
1 rep up and still kept strict, reduced rest periods after and burned out the side delts. Felt awesome.
 
Smith Machine Seated OH Press
 
40kg x 20
90kg x 12 rep pb
100kg x 7 rep pb
120kg x 1 pb + volume pb
 
Amazed again by strength increases, 3 reps up on set 1, 2 reps up on set 2 and hit a max I never got before, love this movement for delts, especially pre exhausted like I did as they fatigue before triceps, they felt battered after in a very good way.
 
DV Extensions
 
30kg x 8 rep pb
30kg x 8
25kg x 11 volume pb
 
Keeping it strict still and weight up nicely, triceps and more importantly elbows love this movement.
 
Seated Calf Raises
 
60kg x 8
60kg x 8
60kg x 8
60kgx 10 volume pb
 
Nice deep stretch and big contraction, slowly but surely calves appear to be adding some size, veins coming through on them now too.
 
Done...2 days of much needed rest...1 more low day of 1.9K cals tomorrow then a high carb/calorie day Sunday...really looking forward to relaxing this weekend, cut is getting tougher now so a relaxing weekend is needed.
 


 
 
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dirtyvest
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 13:50:22 (permalink)
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I'm not buying it any more.... you start off every write up with how rough you feel, how tired you are, what illness you have then you bang out a blinder riddled with PBs
 
It's all a long con

Limits, like fear, are often just an illusion: MJ 12/9/09
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Ox
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Re: Ox's - Operation Jacked, Tanned And Strong 2018/07/13 13:52:21 (permalink)
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dirtyvest
I'm not buying it any more.... you start off every write up with how rough you feel, how tired you are, what illness you have then you bang out a blinder riddled with PBs
 
It's all a long con


Lol I really do mate, the low calories are tough at the moment, I seriously considered sacking todays session off and coming back for a sleep before work as i'm exhausted. Dunno where its coming from tbh.

 
 
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