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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 2019/03/12 13:12:16 (permalink)
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JayBoy
Looking good as always mate. How was the devon break - all refreshed?
 
Assume new plans kick in this week?


Cheers buddy, Devon was awesome and was great going to see England Ladies Six Nation Game..missus got to see some old mates from when she played for them :)
 
New plans began today bud....write up inbound...
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 13:19:43 (permalink)
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First day of the new plans sent through to me...I felt this one  must admit, chest still not 100% from illness but man I enjoyed it today! Grow time!
 
Back And Hamstrings Day
 
Chest Supported T Bar Row
 
40kg x 12
60kg x 10
60kg x 10
60kg x 10
 
Seated Hamstrength Rows
 
120kg x 10
120kg x 10
130kg x 10
 
Narrow Grip Pulldowns
 
100kg x 12
90kg x 12
90kg x 12
drop 
70kg x 8
 
Dumbbell Rows
 
62kg x 8
62kg x 10
62kg x 12
 
Deadlifts
 
100kg x 5
140kg x 5
180kg x 5
220kg x 3
260kg x 3
260kg x 3
220kg x 10
 
Lying Leg Curls
 
60kg x 12
60kg x 12
57.5kg x 12
 
Single Leg Lying Hamstring Curls
 
20kg x 12
15kg x 15
17.5kg x 12
 
Done...still figuring out weights to use etc today and some movements not done in a long time, was very weird doing deads when fatigued but moved half ok considering I've barely done them lately. Pumps in my back were insane and hamstrings pumped to the point I couldn't stand comfortably, had to wait 10 minutes stretching out before I could consider driving home. Really enjoyed the change up and confident of seeing some decent progress the net few months. Still waiting to hear if food increasing, weight this morning was 99.8kg. 
 
Tomorrows session is...wait for it...Arms! A whole day dedicated to arms, i'm turning in to DV lol!
 
Vid of my slow, fatigued deads...
 

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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 16:33:22 (permalink)
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I haven't done an arm day for a year!!
 
Like the 'pull' combo in there

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stephen9069
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 18:38:30 (permalink)
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Cracking session mate and to be able to pull that weight at the end of a session is impressive
 
Arm day what is that is that like crossfit ? 
Eugene
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 19:56:09 (permalink)
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Interesting stuff mate. So is it a five-day split?

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 20:34:27 (permalink)
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dirtyvest
I haven't done an arm day for a year!!
 
Like the 'pull' combo in there


Lol! I don't think I ever have...tomorrow that will change!
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 20:35:04 (permalink)
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stephen9069
Cracking session mate and to be able to pull that weight at the end of a session is impressive
 
Arm day what is that is that like crossfit ? 


Cheers mate..will be building these back up now, as I adjust to the new set up and fitness improves we should see some decent repping :)


Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/12 20:35:17 (permalink)
+1 (1)
Eugene
Interesting stuff mate. So is it a five-day split?


Yes mate 5 day split :)


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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/13 13:37:47 (permalink)
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Great session today, weight slightly down again, diet may change from check in Friday.
 
Session 3 - Bi's And Tri's
 
Rope Pressdowns
 
20kg x 20
35kg x 15
35kg x 15
37.5kg x 15
drop
32.5kg x 10
drop
27.5kg x 10
 
Lying Barbell Tricep Extensions
 
20kg x 20
40kg x 15
40kg x 15
40kg x 15
 
Dips
 
BW + 20kg x 15
BW + 20kg x 15
BW + 25kg x 15
drop
BW x 8 f9
 
Standing EZ Curls
 
50kg x 12
52.5kg x 10
55kg x 10 rep pb
drop
40kg x 8
drop
30kg x 6
drop
20kg x 10 f11
 
Seated Incline Dumbbell Curls
 
17kg x 12
17kg x 12
12.5kg x 15
 
Cable Concentration Curls
 
11.25kg x 15
16.25kg x 15
16.25kg x 15
18.75kg x 12
drop
13.75kg x 6
drop
11.25kg x 4
 
Great session, some movements not done in there for a good while and I really enjoyed the pure focus on my arms, crazy pumps by the end of it.
 
Session made all the sweeter by a client of mine training there too nailing a 230kg x 5 deadlift rep pb...tore his shirt and ripped open his shin lol...utter max effort lol!
 
Session 4 tomorrow :) 
 
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/13 16:28:07 (permalink)☄ Helpfulby Ox 2019/03/14 06:28:43
+1 (1)


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Eugene
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/13 19:14:13 (permalink)
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Be interesting what happens with diet this week mate.

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RAD#1
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 00:06:52 (permalink)
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Your Mrs used to play rugby!! As if rugby wasn't violent enough chuck a bunch of women in it suddenly steps up another level.At college we played mixed hockey and I was booted up a fcukin height by my own goalie and she was wearing metal kickers hurt like a b@stard ,women in sports are not competitive just bloody violent LOL

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 06:29:01 (permalink)
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Eugene
Be interesting what happens with diet this week mate.


Yes mate, be interesting to see what he changes up.
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 06:31:58 (permalink)
+1 (1)
RAD#1
Your Mrs used to play rugby!! As if rugby wasn't violent enough chuck a bunch of women in it suddenly steps up another level.At college we played mixed hockey and I was booted up a fcukin height by my own goalie and she was wearing metal kickers hurt like a b@stard ,women in sports are not competitive just bloody violent LOL


LOLOL man and she was your own goalie?! Damn lol! 


Yes mate she played for England...she was is extremely strong and her job in the game was to get the first big hit of the match in and ideally get her opposite number off the pitch bust up as fast as possible. She regularly put them in hospital, proper hardcore my missus! She was also a female bouncer at Uni and often used to pick a bloke off the floor drag him out, open the fire door with his head and chuck him outside lolol!
 
She's kind of a female version of me lol haha!
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 08:44:51 (permalink)
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Stonking couple sessions there mate. Big arm days!

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Brett
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 09:11:46 (permalink)
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New routine looks interesting mate!

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Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 12:19:08 (permalink)
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Cheers boys loving these new sessions, though tomorrows looks slightly scary! 
 
Todays session went well, 100kg Bang on today.
 
Session 4 - Delts and Calves
 
Charles Glass Style Seated Lateral Raises
 
8.5kg x 15
11kg x 15
11kg x 15
13.5kg x 12
drop 
8.5kg x 8
 
Smith Machine Seated OHP
 
40kg x 12
60kg x 12
80kg x 12
80kg x 12
80kg x 12
drop
60kg x 8
drop 
40kg x 8
 
Single Arm Leaning Cable Raise (Cuff)
 
15kg x 15
17.5kg x 15
17.5kg x 15
drop
15kg x 8
drop
10kg x 15
 
Reverse Pec Dec
 
63kg x 15
63kg x 15
70kg x 15
drop
56kg x 8
drop
42kg x 8
 
Incline Bench Bent Over Side Laterals
 
11kg x 15
11kg x 15
11kg x 15
drop
8.5kg x 8
 
Leg Press Calf Raise
 
160kg x 15
180kg x 15
180kg x 15
drop
160kg x 8
drop 
140kg x 10
 
Seated Calf Raise
 
40kg x 15
30kg x 15
30kg x 15
drop
20kg x 10 + 12 Partials to complete failure
 
Awesome session, still getting used to things but pumps are insane and I am getting very sore due to the change up, moving quickly through the session but ensuring I push as hard as possible, utilising drop sets as much as I can, will start getting more of them in to my other sessions too as I move into week 2.
 
Possible diet change from tomorrow after I check in with my weight but despite weight drop I feel very good, even with the remnants of this cold. I'm sleeping very deep, i'm getting good digestion of food, zero craving despite how clean the diet is and I feel strong, even on my current cruise. I can see some physical changes in the mirror now so looking forward to seeing where the next few months take me before we look at starting prep.
 
Tomorrows session looks brutal!
 
Ox
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 13:58:30 (permalink)
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Don't think I have posted current diet...
 
Training Day
Meal 1 - 8 egg whites, 100g Oats, Blueberries, Supps
Meal 2 (Pre Workout) - 2 Bagels and Jam, 2 scoops Iso Whey, Coffee
Intra - 50g Cyclic Dextrin or Waxy Maize
Meal 3 (Post) 100g Coco Pops, 2 scoops whey
Meal 4 - 200g Chicken, 350g White Potato
Meal 5 - 200g Chicken, 60g Basmati Rice
Meal 6 - 225kg 10% Minced Beef, Masses of Veg
Meal 7 - 2 scoops Casein Protein, 30g Natty Peanut Butter
 
+ Aiming for 5ltrs water a day
 
Off Day
Meal 1 - 8 egg whites, 2 whole eggs, 75g Oats
Meal 2 - 200g Chicken, 50g Basmati Rice
Meal 3 - 2 scoops Iso Whey, 75g Oats
Meal 4 - 200g Chicken, 250g Sweet Potato
Meal 5 - 200g Chicken, 50g Basmati Rice
Meal 6 - 225kg 10% Minced Beef, Masses of Veg
Meal 7 - 2 scoops Casein Protein, 30g Natty Peanut Butter
 
Supps - Creatine, Glutamine, EAA's, Glutamine, Pink Salt, Cider Apple Vinegar/Lemon Juice, Muliti Vit, Vit C, Vit D, Fish Oils, ZMA.
 
Diet may change tomorrow after check in.
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 15:10:56 (permalink)
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225kgs of Mince! Yes please!

Decent sessions so far.

5 a day split so far you’ve done

Back and hams
Bi’s and Tri’s
Calves and delts

Do chest and quads get their own days?

How do you feel about this once a week body part stuff (if it is once a week?)

I know you have to trust your coach but do you personally think that’s optimal ?
ANIMAL
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Re: Ox's Road to Masters Mr Plymouth 2019 2019/03/14 15:10:57 (permalink)
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225kgs of Mince! Yes please!

Decent sessions so far.

5 a day split so far you’ve done

Back and hams
Bi’s and Tri’s
Calves and delts

Do chest and quads get their own days?

How do you feel about this once a week body part stuff (if it is once a week?)

I know you have to trust your coach but do you personally think that’s optimal ?
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