Skeletor Posted July 8, 2015 Report Share Posted July 8, 2015 Plus the chick's in yoga pants is a bonus to aye lol. Na all seriousness though I have actually looked into yoga myself for flexibility and recovery. Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 9, 2015 Author Report Share Posted July 9, 2015 bodyweight is going down well after cleaning up diet again after that epic buffet that put me over 110.. 104kg this morningaim for 99 by end of july without failing any lifts in this block which will be tough. I think I would be in "good" condition at low 90s, not shredded brah condition but good as il ever be. at end of this block im starting with a coach which iv locked in so he will do programming and assess my form and fix it which should be good ThreeWhiteLights 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 9, 2015 Author Report Share Posted July 9, 2015 Cruisy arms in between sets of spottingEzbar curl40 x 1040 x 1040 x 1030 x 1030x1030 x 10Db hammer curl16kg x 10 x 5 sets20 sets of 10 rope press downs. Medium weight. Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 10, 2015 Author Report Share Posted July 10, 2015 taking note Quote Link to comment Share on other sites More sharing options...
Katipo Posted July 10, 2015 Report Share Posted July 10, 2015 Babies are perfectly built for squats, having short legs and long torso makes it easy Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 10, 2015 Author Report Share Posted July 10, 2015 fucking good session today. killed squats. good depth, rep and set pbs bench press (all paused) 60 x 575 x 485 x 395 x 295 x 295 x 295 x 2 squat 100 x 5 120 x 4 add belt140 x 3160 x 5 (no wraps, rep pb, previously had only done 1 rep)160 x 5 (no wraps)160 x 5 ( wraps, they fucked with depth a bit, didnt really like it)160 x 5 (wraps, bit looser, bit better but still not a fan, gonna take a lot more time in them to feel right)160 x 5 no wraps, rep 9.5video below of set 2 bench press60 x 4 65 x 4 80 x 880 x 880 x 880 x 8 db fly14kg x 10 x 5 sets abs 3 sets of 10 crunch machine also 7 months sober now which is also good news for me and a big factor in my improvement in gym and life in general (inb4 fgt) Realtalk, Pseudonym and ThreeWhiteLights 3 Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted July 10, 2015 Report Share Posted July 10, 2015 fgt maccaz 1 Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted July 10, 2015 Report Share Posted July 10, 2015 Good work bro !All kinds of PBs going on here, well done on the seven months, big lifestyle change.Lol, watching the vid it took me about 12 squats before I realized that it loops itself... I was like wtf is this c*nt trolling or this is the longest set of five I've ever seen haha.Strong lifter brain power lolol maccaz 1 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted July 10, 2015 Report Share Posted July 10, 2015 I TOLD YOU. maccaz 1 Quote Link to comment Share on other sites More sharing options...
Skeletor Posted July 11, 2015 Report Share Posted July 11, 2015 Good going on the 7 months bro. Bout 3 years for me now and the best thing I ever did. Amazing how everything in life improves when cut out the booze. maccaz 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 11, 2015 Author Report Share Posted July 11, 2015 Good work bro !All kinds of PBs going on here, well done on the seven months, big lifestyle change.Lol, watching the vid it took me about 12 squats before I realized that it loops itself... I was like wtf is this c*nt trolling or this is the longest set of five I've ever seen haha.Strong lifter brain power lololhahah loldcould maybe do 12 but id need a lie down after Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 11, 2015 Author Report Share Posted July 11, 2015 thx everyone, going well atm, seems like have a shitty few days where everything feels a bit off, then a good as session like that one gets me amping again deadlift etc later today Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 11, 2015 Author Report Share Posted July 11, 2015 block 2 rack pull, low rack 130 x 3155 x 3170 x 3170 x 3190 x 3190 x 3 190 x 3190 x 3 seated bb shoulder press40 x 1050 x 1050 x 1050 x 1060 x 10 side raise10/side x 10 x 5 sets widegrip pulldownhalf stack ish x 10 x 5 sets abs - machine crunches x 10 x 5 sets Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 12, 2015 Author Report Share Posted July 12, 2015 had a migraine yesterday, still a bit sore head today but got it done: block 2 w2d1 bench press55 x 5 65 x 480 x 390 x 590 x 5 90 x5 90 x 5 squat100 x 5120 x 4140 x 3160 x 5160 x 5160 x 5160 x 5 bench press65 x 3 75 x 3 90 x 395 x 295 x 2 95 x 295 x 2 db bench28kg x 10 x 5 sets good morning60kg x 5 x 5 gonna do yoga tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 13, 2015 Author Report Share Posted July 13, 2015 Waist coming in. Lifting Belt is 4 notches tighter(6 notches and close to 7 just writing it here for my reference ) than when i started using 2 months ago. From one of the loosest to one of the tightest. Happy with that .30 min yoga tonight its nice and relaxing after hectic day at work and gym Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 15, 2015 Author Report Share Posted July 15, 2015 ditched deadlift to knee today, substitute them for regular deadlift. need to change something as sheiko is doing nothing for my deadlift, and i can handle the volume so now all partial deads will be full deadlifts deadlift 110 x 3130 x 3155 x 2 (got a video will post later)155 x 2155 x 2155 x 2 bench press60 x 5 72.5 x 4 85 x 485 x 495 x 395 x 3100 x 3100 x 2100 x 3good to get some heavier bench going, all felt good. it irritates me that i can do maybe 100x8 not very hard, but 110x1 is very hard deadlift130 x 3155 x 3170 x 3180 x 2180 x 2180 x 2180 x 2 tried keep all reps quick, but was gassed by the end some of the last few sets were ugly. only added straps for last 2 doubles @ 180, trying to make my grip good. rope tricep pressdownmedium weight x 12 x 5 sets crunch5 sets of 10 im going to post video of 155 x 2 and 180 x 2 when i make a form thread later. right now im having a massive feed and potentially going into a coma Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 15, 2015 Author Report Share Posted July 15, 2015 Going to bali in november so some time between now and then i will be dieting down a bit so dont go firing squad because customs mistake gut for swallowed 10kg of heroin Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 17, 2015 Author Report Share Posted July 17, 2015 tonight was very hard, getting the hang of working sets much heavier than im used to and its paying off. belt at 7 notches now, noticeably dropping waist size, short term goal i want this belt to be too big for me by the end of this 6 week block, i think its realistic, not even being that perfect with diet, just not eating any "junk" food whatsoever, eating till im full a few times a day with no fast food or chocolate etc and its bringing my waist in + making me look better while maintaining weight. sorted out my shoulder issue by spending 10 mins doing shoulder and pec stretching, and no pain through the workout, so will keep doing this block 2 w2d5 squat110 x 5 130 x 4 add belt150 x 3 170 x 2 (rep pb) - this was with wraps, didnt like wraps so took them off for the rest170 x 2170 x 2 170 x 2 rpe 9 bench press55 x 5 65 x 4 80 x 390 x 5 x 5 rep/set pb. easy squat100 x 3 120 x 3 140 x 3160 x 5 160 x 5 160 x 5 i thought the first lot of 160 x 5 was rpe 9.5 because of fatigue, but i quickly learnt that set 2 and 3 were rpe 13 or so if set 1 was 9.5 lol, so just need to not be a psusy db bench24 x 1026 x 1028 x 1028 x 1030 x 10 then had some time to kill so did 20 sets alt db hammer curls superset with rope pressdowns, crazy pump every session going good at the moment, on a roll :-) Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 18, 2015 Report Share Posted July 18, 2015 Daaamn. I've not checked in here for a couple of days, but it seems like congratulations are overdue. Good shit on the drinking and fat loss, man! Going to bali in november so some time between now and then i will be dieting down a bit so dont go firing squad because customs mistake gut for swallowed 10kg of heroinTotally. That's the usual reason people work for a beach body. Safety first. :nod: Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 18, 2015 Author Report Share Posted July 18, 2015 Daaamn. I've not checked in here for a couple of days, but it seems like congratulations are overdue. Good shit on the drinking and fat loss, man!Totally. That's the usual reason people work for a beach body. Safety first. :nod:Thanks peso. Tbh this forums been big motivator, keeps me honest and always someone (well a few of them!) Stronger to keep the bar high Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 18, 2015 Author Report Share Posted July 18, 2015 today went good too i feel like im getting the accumulating fatigue people talk about on these kind of programs. right now im achey all over, not muscular and no particular injury just a dull ache in all of me, hips, arms, shoulders, back, etc, body prob just getting a bit beaten up and i gotta accept it and this is what programmed deloads are for.. in any case i can get all my reps so allgood today was a new deadlift variation, deadlift with 2x pauses, first pause 5-7cm below knee, second pause 5-7cm above knee. this was tough because lose momentum twice, i was strict on the pauses. im just doing what sheiko says for this one as iv never tried these and got to at least give them a chance. double pause deadlift110 x 3135 x 3 155 x 3165 x 2165 x 2165 x 2165 x 2 seated ohp60 x 10 x 5 sets bw dips10 x 5 sets a guy at gym has been using band assist pullups to work towards repping out clean pullups, so im going to try this as well i did10 reps blue band (not much assistance) x 3 sets10 reps green band (quite a lot of assistance, fatigue) will work towards 10x10 blue band which should give me a decent few unassisted. atm regular pull ups i cant do f*ck all really, used to be able to do heaps when i was 77kg lol Skeletor 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 19, 2015 Author Report Share Posted July 19, 2015 Today did 1 hour walking dog, abs circuit just at home, planks, crunches, etc Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 19, 2015 Author Report Share Posted July 19, 2015 Scratch that. Went gymBb row60 x 10 x 5 sets70 x 10 x 5 setsBb shrug70 x 10 x 3 sets Front squat 60 x 580 x 5100 x 5 110 x 5 rep pb120 x 1 pb130 x 1 pbBit of cardio shit3x10 assist pull ups Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 20, 2015 Author Report Share Posted July 20, 2015 did a shoulder mobility routine before lifting, i hate this kind of shit but its important as my shoulder issue with squatting is almost nonexistent when i do a good amount of stretching, previously had just rocked up and started squatting (stupid) dislocations x 20 x 3around the world with a 10kg plate x lots plate front raise with a 10kg plate x lotsarms circles x lots felt good block 2 w3d1 bench press60 x 572.5 x 485 x 3 95 x 295 x 295 x 2 95 x 2 squat100 x 5 120 x 5140 x 5140 x 8140 x 5140 x 8140 x 5 140 x 8 these are fucked like the set of 5 is a big relief after the sets of 8, easier than last time i did this routine though for sure so that is progress bench press55 x 365 x 380 x 3 90 x 590 x 5 90 x 5 90 x 5 db bench26 x 1028 x 1028 x 1028 x 10 28 x 10 good morning75 x 5 x 5 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 21, 2015 Author Report Share Posted July 21, 2015 diet related i guess, chicken place by my house normally do 6.99 skin on breast, asked them if i buy 10kg at a time can they do 5.99 skinless, they said yup straight away, stoked with that. its a shame steak is so ripoff here, been on that chicken life for ages lol. Bigken1985 1 Quote Link to comment Share on other sites More sharing options...
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