Spacebound Posted June 5, 2014 Report Share Posted June 5, 2014 That is one high volume lot of squats. I would pass out after doing that many reps Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 5, 2014 Author Report Share Posted June 5, 2014 That is one high volume lot of squats. I would pass out after doing that many repshaha yeah wasnt much fun, to be fair had some big ish rests between sets but wouldnt have got all the reps if i hadnt taken those rests Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted June 5, 2014 Report Share Posted June 5, 2014 two lots of 5*5 and a 10*3nice volume. Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 5, 2014 Author Report Share Posted June 5, 2014 two lots of 5*5 and a 10*3nice volume.thanks thats the ideafigure i dont have the strongest willpower when it comes to dieting and shit but do my best, try cancel out any damage i do by not leaving anything left in the tank when i train plus i often have trouble sleeping and when i f*ck up my body with lots of volume i sleep like a baby Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 6, 2014 Author Report Share Posted June 6, 2014 biceps back nothing exciting, body feels like i got beaten up yesterday lol glutes,quads calfs hamstrings lower back abs and some reason lats? all sore as, had a mean stretch then: db curl 10kg x 10 x 3 12.5kg x 10 x 3 bb curl 15kg x 10 20kg x 10 22.5kg x 10 25kg x 10 27.5kg x 10 20kg x 10 x 3  ezbar curl 20kg x 10 x 4 then preacher seat another 20 x 10 x 4 finished with one arm at a time 9kg db curl x 10 x 4 sets per side on preacher seat, mainly so left gets isolatedv grip thing pulldown42kg x 10 x 10 *bad* this grip is the best for me to feel it fully in my lats widegrip pulldown 42kg x 10 x 2 hammer grip wide pulldown 42kg x 10 x 2 machine row 20kg/side x 10 x 3 30kg/side x 10 x 3 db row 30kg x 10 x 2 sets each side, bit heavy for my left side, cheated reps a bit to match my right *blush* 22kg x 10 x 2 sets each side, felt good db shrug 30kg x 10 x 2 25kg x 10 20kg x 30 plate load machine shrug 80kg x 10 x 3 pretty ugly though shoulda done 60-70 just couldnt be fucked finding some 10kg plates etcback extensions, paused at the top on these 15kg plate x 10 x 5 too much back pump felt like shit walk home got a new job, my old work asked me to come back, massive payrise and hours are 730-4 which is perfect so i can go gym straight from work and still get home not too late and also its the first time iv ever had manager in my title lol so a good week overall *music2*  this job is sweet cos i sit like 10 steps from the kitchen and can eat at my desk all day and talk shit on here and noone notices or cares Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 14, 2014 Author Report Share Posted June 14, 2014 so part of my new not trying to get wasted all the time plan lol means because there was a piss up at my house i found myself doing some 11pm saturday night squats, found a 24/7 gym close enough. did all sorts really, saw probably the biggest human iv ever seen which was pretty motivating.did legs and some bis and tris at the end.good volume i reckonleg extensions went up 10lb a set from 10lb to whole stack, about 14 sets of 10squat bar x lots 60kg x 10 70kg x 10 80kg x 10 rep pb at this weight probably, wasnt hard 90kg x 5 100kg x 5 110kg x 1 (embarassingly hard but nice and deep with a lil unplanned pause at the bottom) 70kg x 5 x 5 paused on most reps 70kg x 10 60kg x 20 lol this was fucked up, had some odd symptoms straight after like felt the need to hyperventilate then my hands and lips went numb, kind of like a panic attack, weird cos my breathing was good through the whole set, must just be unfit. 60kg x 10 ez bar curl 15kg x 10 20kg x 10 x 10 pump.com rope pressdowns 20kg x 200 just rested when i needed to, first set was 25 and they got smaller and smaller each set lol rope curl 10kg x 100 no rests, form got sloppy at the end freezing night but felt like i was burning up the whole way home legs are gonna be sore tomorrow  been running with my gf every night for past week or so too, 2-3 km each night pretty fast, 2 birds 1 stone dont have to walk the dog he just follows us like an idiot cos he thinks wer trying to abandon him (tempted) Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 16, 2014 Author Report Share Posted June 16, 2014 chest onlynew job is perfect can go straight gym from work at 4 before it gets busy then straight home for dinner, i have way more energy compared to going gym 630am empty stomach bb bench bar x lots 60kg x 10 70kg x 1 80kg x 1 60kg x 5 x 5 few of the reps were 3 sec paused need to get a tp cos limited by what i can do without spottercable fly 36kg x 10 x 5 adjusted the cable height a couple times incline bb bench 40kg x 10 50kg x 8 x 5Â machine press 50kg x 10 40kg x 100 over lots of sets, got hard quickly but good cos i can concentrate on squeezing without dropping bar on myselffew more sets cable flys all the db benches taken, but gonna do db only, no bar for next chest session Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 17, 2014 Author Report Share Posted June 17, 2014 back db shrug 22.5kg x 10 x 3 bb shrug 60kg x 10 x 4 bb row 40kg x 10 x 8. 4 sets underhand grip, 4 sets overhand 50kg x 10 x 2rack pull 60kg x 10 100kg x 10 140kg x 5 180kg x 0.5 fail 140kg x 3 100kg x 15 60kg x 10 bb row 40kg x 10 x 2 again just for something to do  gym was busy as, no pulldown or anything free but good session, starting to like rows, need to get a belt and get stronger at rows Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 22, 2014 Author Report Share Posted June 22, 2014 crazy week dog ate a pack of nurofen, kept having to move him round different vets all week for different tests and shit so havent been gym since tuesday.also dont get a dog, cheaper for me to see a specialist than the dog lol.today was deads + bis + tris light deads, high rep deadlift 60kg x 10 80kg x 10 90kg x 10 100kg x 20 110kg x 10 120kg x 10 60kg x lots bb curl 10kg x 10 15kg x 10 20kg x 10 x 8  rope curl 10 sets db preacher curl 5 sets each side overhead db extension 20kg x 20 x 3 rope pressdown 27kg x 10 x 10 painful pump from this one 14kg x 40 bb curl 15kg x fail back to my normal split tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 30, 2014 Author Report Share Posted June 30, 2014 havent been logging, been working around glute injury which is back to 100% today, now just gotta sort mental barrier for deadlifting now cos the injury was shit as, couple nights in bed i was gonna go a&e as couldnt get up or roll over or anything, but now its perfect.. weird.bw down to 83.5 which is good as leaning up nicely. been training fasted which is making a big difference, and clen 50mcg/day. if dexa few months back put me at 27% then im 20 or a bit under now.going thailand end of year wanna be in shape of life so gonna keep cutting till >15% dexa then careful lean bulk till nys. chest today, nothing heavy but good volume high rep, first time doing incline dbs in agesbb bench bar x 10 40kg x 30 50kg x 10 x 4 dropset 40kg x fail (20)incline db 12.5kg x 15 15kg x 10 x 2 17.5kg x 10 x 2 20kg x 8 dropset 12.5kg x 10 incline db fly 12.5kg x 10 x 3 lying down machine bench 30kg x 100 over 5 sets seated machine bench 32kg x 20 x 3   Quote Link to comment Share on other sites More sharing options...
Spacebound Posted June 30, 2014 Report Share Posted June 30, 2014 How tall are you bro?Our stats sound pretty similiar in terms of strength and size Quote Link to comment Share on other sites More sharing options...
maccaz Posted June 30, 2014 Author Report Share Posted June 30, 2014 175cm Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 2, 2014 Author Report Share Posted July 2, 2014 bw 83.4shouldersno bb ohp today just dbs. lightseated db press 10kg x 20 12.5kg x 10 15kg x 10 17.5kg x 10 x 3 20kg x 5 10kg x 15 (fail dropset) db side raise 9kg x 10 x 5 15kg plate front raise x 10 x 3 face pulls 30kg x 10 x 4 machine rear fly not much weight x 10 x 3 didnt check how heavy it was machine press pyramid, sets of 10 up to 43kg then back down, 10 sets or something good pumpnot eating enough so weight dropping quickly, stressful as job hopefulyl wont lose too much muscleguy from work runs 18km each day to work and 18km home, i reckon thats ott but cant argue hes in insane shape for like 45 so gonna start doing that soon, 6.5km each way for me Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 6, 2014 Author Report Share Posted July 6, 2014 Still cutting. Bw dropping quick as and looking way leaner but strength has gone up if anything which is cool.Late May was 89kg 27% bf. Was 81.2kg last night after 2 meals so will do an empty weigh in be under 81.Happy with results of drastic as diet, 7.8kg in 6-7 weeks. hopefully no strength loss = not much muscle loss.Gonna get a dexa again after pay day . Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 9, 2014 Author Report Share Posted July 9, 2014 bw floating between 81 and 83 depending on time of day not getting weaker but definitely not getting stronger and its pretty demotivating to go gym daily and not make any real improvement lolhopefully 4 more weeks till i can do a bulk unintentional cardio last night my car got towed and i had somewhere i needed to be so i had to run 7.2km to tow yard in jeans a jacket and boots,no warmup just get off the phone with tow place and start running. was pretty shit, calfs sore as today. 322$ and nearly getting a hiding from og fat c*nt tow truck driver and got my car back.just arms today db curls x 1 set bb curl x 10 sets seat preacher curl x 10 sets rope curl x 10 setsoverhead db ext x 15 sets, heavy pressdowns x 500 reps various weights and reps currently having 2 weeks off clenheaps of people here take dnp but im too scared at the moment lolhighlights strength wise lately are squat 110kg x 3 bench 80kg x 3 deadlift 160kg x 2 ohp 55kg x 1 pretty shit, but i used to think those numbers werent bad when i was low-mid 90s so hope strength goes up when weight goes up  Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 11, 2014 Author Report Share Posted July 11, 2014 back (was just gonna do rack pulls but did some other shit as well) bw 82.5first time pulling since injured glute and was fine rack pull 60kg x 10 100kg x 10 120kg x 8 140kg x 5 165kg (2xbw) x 1 140kg x 5 120kg x 5 x 5 60kg x 10 bb shrug 60kg x 20 x 5 bb row grip was fucked here so it was a waste of time 40kg x 10 x 4, 2 sets overhand 2 sets underhand  machine pull down 10/side x 30 15/side x 30 20/side x 20 x 3 25/side x 12 x 3 machine row 20/side x 20 x 5 30/side x 15 x 5chest and stomach fat going quickly, no visible abs though but tightening up for sureno clen lately cbf feeling anxious at work Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 12, 2014 Author Report Share Posted July 12, 2014 82.950mcg clenfirst time doing legs in 3 weeks or so since injury so was bit weak leg extension23kg x 10 30kg x 10 30kg x 10 40kg x 10 50kg x 10 60kg x 10 70kg x 10 80kg x 10 130kg x 1 (stack to see if i can) 120kg x 5 30kg x 40 stopped a few times between sets to stretch left quad, made it easier bb squat 40kg x 20 60kg x 15 60kg x 10 80kg x 5 90kg x 5 95kg x 5 80kg x 5 60kg x 20 with a big rest at the top of 10 and 16 to catch my breath lol front squat 40kg x 10 60kg x 5 80kg x 1 x 3 its hard keeping it on my shoulders at 80 or more 60kg x 5 60kg x 8 60kg x 5 lol meant to do 8 but lost it and dropped it on safetys normally i stop here but threw in leg press, its a machine where its like a lever and the weight is lifted vertically, so no idea how much load is actually on (i can rep a lot more on a regular leg press, think this is closer to a squat) but i did:40kg x 20 60kg x 10 80kg x 10 100kg x 10 x 3 40kg x 50  hamstring curl 43kg x 10 x 5wass gonna do 10x10 but stood up bent my knee and got a massive cramp in left hamstring, made me feel sick it was so bad lol had to stretch it out and didnt want to do any more. maybe it was clen or just not having worked hamstrings in weeks dunno     Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 13, 2014 Author Report Share Posted July 13, 2014 ffeel like im living with constant doms. need to eat more. not long to go.chest bb bench bar x lots 40kg x 20 50kg x 15 60kg x 5 x 5 40kg x 10superset the 5x5 with 27kg cable flys  incline db bench 12.5kg x 12 20kg x 8 x 4 15kg x 8 12.5kg x 12 decline bb bench (first time in a year or something) 30kg x 20 (what some pt had left on the bar) 40kg x 10 x 3 50kg x 10 30kg x 20 gonna keep doing these seated cable fly 21kg x 10 x 5  machine press 32kg x 20, 10, 10 run home Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 14, 2014 Author Report Share Posted July 14, 2014 bw 81.6 dropping quickdid light weight shoulders today bb ohp bar x 20 bar x 20 30kg x 12 x 3 40kg x 5 x 5 30kg x 10 bar x fail db side raise superset 7.5kg x 10 x 5 super set with 10kg plate front raise x 10 x 5 hammer strength machine press 10/side x 12 x 5 15/side x 10 x 3 machine rear flys 18kg x 20 x 5 high rep felt good for rear delts not a very exciting session, feel pretty depleted and frail, hopefully ill be where i want to be in 3 weeks or 78kg or so. Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 15, 2014 Author Report Share Posted July 15, 2014 bodys beat up so taking a rest day80.8kgate quite a bit yesterday and had 8.5 hours sleep so feel better alreadyveins starting to pop out a bit Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 15, 2014 Author Report Share Posted July 15, 2014 found chicken breast 6.70/kg skinless close to where i live. gonna try haggle them for 10kg every fortnight @ 6$/kg been eating heaps of eggs, so sick of them  Quote Link to comment Share on other sites More sharing options...
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