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  1. Today
  2. maccaz 2018 prep log

    w6d4 deadlift 140 5x5 split squats good mornings
  3. Idle ramblings and observations.

    Deload W4D2 Squats 40%, 50%, 60%, 3x 75% 70kg x5 85kg x5 102.5kg x3 130kg x5 130kg x5 130kg x5 All sets/ reps paused. RDL 3X10 @ 100KG, 110KG, 120kg Superset with Swiss ball leg curl 3x12 Static side lunge 3x10 each leg Single leg lying leg curl 3x8 Pendulum squats 3x12 Good session, squats felt good. Starting to find some rhythm with them. Pendulum squats machine is a bitch of a finisher, heaps of room to tweak it and improve it.
  4. Yesterday
  5. Last week
  6. maccaz 2018 prep log

    w6d2/3 deload squat 140 5x5 row x lots rdl 3x10
  7. maccaz 2018 prep log

    W6d1 lower back a bit niggly from a bad sleep so mixed days around and will deload squat and dead this week. bench 110 7x4 close grip bench spoto press arms
  8. Idle ramblings and observations.

    Deload W4D1 Deadlift 40%, 50%, 60%, 3x 75% 85kg x5 105kg x5 125kg x3 155kg 3x5 D/B row 1x12 @48kg 1x8 @52kg 1x6 @56kg Close grip pulldowns 3x10 @ 145, 160, 160 Single arm cable row 3x10 @ 20, 20, 20 Straight arm pulldowns 3x12 @105, 115, 115 Good workout. Current bodyweight is 88.5kg. Stuck with same percentage for the warm up sets that I used over the last 3 weeks. Used 75% for my 3 'working' sets. Tried to focus on my set up and technique. Went for speed through the reps, paused and reset each rep as opposed to the touch and go that I've been doing. First time deadlifting in a belt since I can't remember when. Only used it on my top 3 sets, may have to tighten it slightly. Ended up buying a 13mm lever belt from Strength Gear NZ. Definitely going to take some time to get used to.
  9. maccaz 2018 prep log

    w5d5 ohp 60 4x10 curls skull crusher skipping for 5 sets to failure
  10. Idle ramblings and observations.

    W3D5 7/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 80kg x5 90kg x3 100kg x1+ managed 2 good controlled reps, no issues with my right shoulder. I wanted to go for a 3rd but the spotter racked lol. I would likely have failed in his opinion. All good though. B/ seated fly machine 3x10 @ 185, 205, 205 C/ d/b squeeze press 3x10 @ 22, 22, 22 died on the 8th rep of the last set. D/ low to high cable crossover 3x10 @ 45, 45, 45 Ladder set amrap @45 managed 33 reps with 3 height changes. Good week for training. Hit some numbers that I didn't think I'd manage. Too fixed on the minimum set reps for that last max set. Will change that mindset. Deload scheduled for next week. Will look to move around 75%-80% for my 3 top sets and 5 reps each set. Form and techniques will be my focus. Squats and bench will likely be paused and deads will be for speed. Bought a lever belt which arrived today so the deload will be a good opportunity to get used to lifting in a belt. I'll likely only use it on my top 2-3 sets as I want my core etc to engage as much as possible if that makes sense? After this I'm going to run 3 more weeks at the same set weights as I've just done. Then I will recalculate the max weights and a bit to the %. If I feel good I'll run it as a 6 week block, if I'm feeling beat up I'll deload after 3 weeks then bump the weights.
  11. maccaz 2018 prep log

    w5d4 deadlift 160 6x4 good morning 3x8 split squat x lots getting pretty good balance and stability
  12. Idle ramblings and observations.

    W3D4 6/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ squats. 70kg x5 85kg x5 102.5kg x3 130kg x5 145kg x3 162.5kg x1+ 3 good reps with this, depth was good but started losing shape a bit on the way up with the 3rd rep so racked it. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 reps C/ unbalanced static lunge with back leg slightly elevated 3x10 @ 18kg D/ lying single leg curl 3x8 15, 20, 25 F/ pendulum squat machine 3x15 90, 105, 125 Really happy with this effort. Pleased with squats, especially after last weeks piss poor showing. Don't know what I did different, if anything but all good.
  13. Earlier
  14. Getting syringes and needles in NZ

    I know this is a little old but if anyone else is looking... You can either go to your local needle exchange - you can find details of locations here: Needle Exchange Outlet Finder The Needle Exchange Programme also has an online store which you can access via the needle exchange website http://www.nznep.org.nz Orders are sent out in discreet packaging, appear on your bank statement discreetly with no mention of needle exchange. Orders are dispatched with sharps containers.
  15. Idle ramblings and observations.

    W3D3 5/8/20 Delts A/ kneeling overhead cable laterals 3x15 @ 35, 35, 35 B/ Seated unsupported neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 gassed at 7, paused and hit 3 more. C/ lateral raise 2x10 @ 14, 14 1x drop amrap 14-12-10-8 37 reps D1/ facepull 3x12 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg x15, x12, x9 +4 E/ bent over cable laterals 30 reps each side.
  16. Idle ramblings and observations.

    W3D2 4/8/20 Arm A/ reverse grip cable pushdowns 3x12 @ 35, 35, 35. B/ overhead cable extension 4x10 @ 65, 65, 75, 75 C/ single arm machine dip 3x6-8 @ 91, 91, 91 D/ seated incline curl 4x10-12 @ 12, 12, 14, 14 E/ goblet curl 3x10 @ 22, 22, 22 followed by a set of goblet curl 21s with an 18kg d/b F/ horizontal cable triceps extension for 35 reps on each arm with as little rest as possible. G/ rope pushdowns for 45 reps with as little rest as possible. This is what I'm improvising dips on. I kneel on the ground on my inside knee and outside foot, outside leg is at about 90°. Then press down on the footpath with my inside hand.
  17. Returned to NZ

    Just got back home after 10 years in Aus, fukn corona - keen to get back into the gym, if anyone can point me in the right direction in terms of supplements that would be great. Chur
  18. maccaz 2018 prep log

    w5d2/3 bench 112.5x6 spoto 80 3x8 CG 80 3x8 triceps rows
  19. Idle ramblings and observations.

    W3D1 3/8/20 40%, 50%, 60%, 75%, 85%, 95% A/ deads 85kg x5 105kg x5 125kg x3 155kg x5 177.5kg x3 197.5kg x1+ 2 reps with maybe another 1 or 2 in the tank. B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldowns 3x10 @ 145, 145, 160 D/ one arm cable row 3x8-10 @ 20, 20, 20 E/ straight arm pulldowns 3x12 @ 105, 115, 115 Had a good session. Dropped the ball a bit on deads, first rep came up pretty easy but stood locked out for too long instead of just cracking on with reps. A bit fixated on getting that minimum set rep. First time touching this much weight since October last year so pretty happy overall. Weights went up on most exercises and I hit my set reps on every set.
  20. maccaz 2018 prep log

    Tnation posted it up a while back. 2 reps every minute on the minute for 30 minutes, 60 reps is the target. The article suggested 315 pounds but I guess it depends on your individual level.
  21. maccaz 2018 prep log

    w5d1 yesterday squat 160 6x4 RDL 100 4x8
  22. maccaz 2018 prep log

    lol not keen, what is that ?
  23. maccaz 2018 prep log

    That deadlift amrap makes me tired just sitting reading about it. Have you tried the 30 minute deadlift challenge??
  24. maccaz 2018 prep log

    W4d5 ohp 57.5 4x10, dropsrt 40kg amrap lots of curls superset with skull crushers at 30kg
  25. Idle ramblings and observations.

    W2D5 40%, 50%, 60%, 70%, 80%, 90% A/ bench 42.5kg x5 52.5kg x5 62.5kg x3 72.5kg x3 82.5kg x3 92.5kg x5+ got 5 reps with an assist on the last rep, form held solid though. B/ seated flye machine 3x10 @ 185, 185, 205 C/ squeeze press 3x10 @ 20, 20, 20 D/ low to high cable crossover 3x10 @ 35, 45, 45 E/ 1x amrap cable crossover ladder, 3 steps @ 45 total of 30 reps. Much better day than yesterday. Really pleased with bench and how my shoulder is holding up. Set up today was more solid and I held my form.
  26. Idle ramblings and observations.

    W2 D4 40%, 50%, 60%, 70%, 80%, 90% A/ squats 70kg x5 85kg x5 102.5kg x3 120kg x3 135kg x3 152.5kg x5+ completely bottled it here. Unracked the weight then re-racked almost immediately. Got under it again and managed 2 really ugly reps. Head just wasn't in it on this set. B1/ RDL 3x10 @ 100, 110, 110 B2/ swiss ball leg curl 3x12 Then the workout fell to pieces. Completely gassed. Right calf, lower hamstring and back of knee playing silly buggers. It was fine while squatting but has been a niggly injury for ages (even prior to lockdown). Soooo played around with a few other leg options one of which was a pendulum squat machine, will be looking to slot this in as finisher next leg day.
  27. Idle ramblings and observations.

    W2 D3 29/7/20 Delts A/ kneeling overhead laterals 3x14 @ 35, 35, 35 B/ neutral grip d/b press 1x15 @ 14 1x10 @ 16 2x6-8 @ 18, 18 failed at 7 reps took a small break and did 3 more reps. C/ side raises 2x10 @ 14, 14 1x drop set @ 14-12-10 for a total of 35 reps D1/ facepull 3x10 @ 90, 90, 90 D2/ A-T-W 3x12 @ 10, 10, 10 D3/ overhead plate raise 3x amrap @ 10kg 17, 16 an 14 reps did 50 reps of tricep pushdowns with a rope attachment to keep things moving a bit with the holey bits. Good workout, delts were cooked
  28. Idle ramblings and observations.

    W2 D2 28/7/20 Arms. Didn't happen, ended up at the emergency department with my wife after she took a tumble on the stairs. Nothing broken, but left (dominant) arm in a sling, bruised and swollen to f*ck. Right knee cap bruised to F*ck with a split in the skin and right hip jarred too. So she is walking with a crutch in her one good arm. Family first.
  29. Idle ramblings and observations.

    W2 D1 27/7/20 40%, 50%, 60%, 70%, 80%, 90% A/ deads 85kg x 5 105kg x 5 125kg x 3 145kg x 3 167.5kg x 3 187.5kg x 5+ managed a pretty tight 7 reps B/ d/b row 1x12 @ 46kg 1x8 @ 50kg 1x6 @ 54kg C/ close grip pulldown 3x10 @ 145, 145, 145 failed on the 9th rep D/ single arm cable row 3x10 @ 20 for all sets E/ straight arm pulldowns 3x12 @ 12, 14, 15 failed on the 11th rep. Gym was busy so had to use a different cable tower which made it a bit iffy figuring out the equivalent weights. Motivation was a bit down today, got better as i started lifting. Happy with the effort on deads. Small net gains in placse.
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