maccaz Posted November 10, 2017 Author Report Share Posted November 10, 2017 w2d4 have bad doms still from tuesday but all good got it done, all really light so no worries just gassing. deficit deadlift 60 x 5 100 x 1 135 5x8 leg press 300 3x10 ham curl half stack 4x10 leg extension 3/4 stack 4x10 1 leg leg extension light 3x10 each side bit of abs Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 12, 2017 Author Report Share Posted November 12, 2017 w3d1 high bar squat in heels 60 x 5 100 x5 130 4x8 leg press 340 x10 300x10 260x10 220x10 180 x10 140 x 10 leg extension 6x15 ham curl 6x15 went bit higher rep on the accessories today to really smash my legs, was good. sore already gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 13, 2017 Author Report Share Posted November 13, 2017 W3d2 bench 60x8 80 5x8 t bar row 50 5x10 cable row half stack 5x10 drop set to quarter stack x 20 bicep curl x lots side raise 5x10 tricep pressdown x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 15, 2017 Author Report Share Posted November 15, 2017 W3d3 massive session Deadlift to 200x1, 220x1. Very very easy just a couple of yolo singles before programmed stuff deficit deadlift 60 x 5 100 x 5 145 4x8 sldl 100 4x10 leg press 320x10 300x10 Continue and dropped in 20 per set of 10 to 100kg so was like 10 sets all up no rest between them gf just takes a plate off and I go again Leg extension 5x10 ham curl 5x10 legs absolutely fried lol hobbled to car Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 17, 2017 Author Report Share Posted November 17, 2017 W3d4 Close grip bench 60 x 5 80 6x10 Incline db bench 25x10 30x8 25 4x10 wide pulldown 6x12 Triceps and shoulders cooked by this point so went super light on ohp seated ohp 45 5x10 Tricep press down 200 reps total Ez bar bicep curls 100 reps total Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 20, 2017 Author Report Share Posted November 20, 2017 w4d1 shuffled days round, mucked round a bit. bench feeling good tho, keen to peak and get some actual weight on bar. bench 60 x 5 90 3x8 50 x 30 60 x 20 chest support t bar row 40 5x12 db curl 5x15 tricep pressdown 8x15 side raise 5x10 squat tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 22, 2017 Author Report Share Posted November 22, 2017 w4d2 yesterday squat 60 x 5 100 x 5 140 x 1 160 x 1 180 2x1 good easy singles 120 3x8 leg press 200 x 10 400 x10 360 x 10 320 x 10 280 x 10 240 x 10 200 x 10 160 x 10 120x10 no rests, got mrs to take the plates off each set so went set after set after set with very brief stop to ditch plates. this was crazy. ham curl 5x12 leg extension 5x12 band clamshells 5x10 each side Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 22, 2017 Author Report Share Posted November 22, 2017 w4d3 today cg bench 60 x 5 90 3x10 narrow grip pulldown 5x12 wide grip pulldown 5x12 plate load machine shoulder press 40/side 4x10 20/side x 30 burn triceps biceps done Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 24, 2017 Author Report Share Posted November 24, 2017 W4d4 bad bad doms. Over tired. Bad day at work. Cbf training but did it deadlift 60 x 5 100 x 5 140 x 1 180 x 1 220 x 1 120 3x8 sldl 100 4x10 ham curl x lots and heavier than usual leg extension x lots and heavy really killed it on those last two destroyed my legs making the most of compounds still being light so smashing heap of volume and intensity on accessory Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 27, 2017 Author Report Share Posted November 27, 2017 W5d1 next 4 week block the weight comes up thankfully. Lot of volume still. bench press 60 x 5 85 5x8 Incline db bench 25 4x10 wide grip cable row on camber bar to go deep 68kg 7x12 tricep pressdown x lots side raise x lots bicep curl x lots squat tomorrow Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 28, 2017 Author Report Share Posted November 28, 2017 w5d2 did lots today squat 60 x 5 100 x 5 140 x 5 170 x 1 (wraps) 200 x 1 (wraps) 130 5x8 bare knees leg press 440 x 10 420 x 10 and dropped a plate a set down to 100 x 10, so about 15 sets. no rest. killed me. nearly spewed. had to cool down for a bit ham curl 6x10 leg extension 6x10 band clamshell 5x10 each side heres the 200 squat. pretty high and shaky but this is good sign after 3 months no knee wraps: gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted November 29, 2017 Author Report Share Posted November 29, 2017 W5d3 close grip bench 60x 5 80 5x8 wide grip pull down 7x12 seat bb ohp 60 3x10 machine fly 5x10 tricep pressdown 7x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 3, 2017 Author Report Share Posted December 3, 2017 W5d4 deadlift 60 x 5 100 x 5 145 5x8 leg press 150kg 1 leg 3x10 each side 300 5x10 200 x 20 split squat 3x10 ham curl x heaps extensions x lots clam shells x lots quads growing heaps Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 4, 2017 Author Report Share Posted December 4, 2017 w6d1 bench 40 x 5 80 x 2 100 x 8 87.5 5x8 cable row (1 arm) 6x12 each side triceps x lots biceps x lots lateral raise 5x10 Quote Link to comment Share on other sites More sharing options...
gazza Posted December 5, 2017 Report Share Posted December 5, 2017 On 12/11/2017 at 8:22 PM, maccaz said: w3d1 high bar squat in heels 60 x 5 100 x5 130 4x8 leg press 340 x10 300x10 260x10 220x10 180 x10 140 x 10 leg extension 6x15 ham curl 6x15 went bit higher rep on the accessories today to really smash my legs, was good. sore already Stilettos or just run of the mill??? Quote Link to comment Share on other sites More sharing options...
gazza Posted December 5, 2017 Report Share Posted December 5, 2017 On 28/11/2017 at 9:47 PM, maccaz said: w5d2 did lots today squat 60 x 5 100 x 5 140 x 5 170 x 1 (wraps) 200 x 1 (wraps) 130 5x8 bare knees leg press 440 x 10 420 x 10 and dropped a plate a set down to 100 x 10, so about 15 sets. no rest. killed me. nearly spewed. had to cool down for a bit ham curl 6x10 leg extension 6x10 band clamshell 5x10 each side heres the 200 squat. pretty high and shaky but this is good sign after 3 months no knee wraps: Nutter! That leg press set is insane. Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 5, 2017 Author Report Share Posted December 5, 2017 1 hour ago, gazza said: Stilettos or just run of the mill??? hahah run of the mill and yeah, ive been trying to do heap of volume on legs with the drop sets etc, its bloody tough going but legs are growing heaps gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 5, 2017 Author Report Share Posted December 5, 2017 W6d2 squat 60 x 5 100 x 5 140 7x6 leg press 1 leg 100 3x10 then 320 5x10 220 x 20 clamshell 5x10 ham curl 5x12 leg ext 5x12 machine glute kickback (lol but it’s killer for glutes) 3x10 abs 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 6, 2017 Author Report Share Posted December 6, 2017 W6d3 cg bench 60 x 5 82.5 6x8 db bench light incline 27.5 3x12 wide grip pulldown 5x12 fly 5x12 machine shoulder press 5x12 biceps/triceps x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 13, 2017 Author Report Share Posted December 13, 2017 back a bit niggly after deadlifts on saturday, so resting up. did bench sunday 95 7x6, some arms and shoulders, thats it Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 14, 2017 Author Report Share Posted December 14, 2017 Been resting back, will squat tonight see how it’s going. Last night bench 60 x 5 90 x 5 110 x 1 120 x 1 100 x 9 90 x 12 90 x 15 (grind) cable row 5x12 cable fly 5x12 biceps/triceps Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 15, 2017 Author Report Share Posted December 15, 2017 Back coming right quick squat 60 x 5 100 x 5 140 x 1 150 5x6 lots of Leg press, extension, ham curls Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 17, 2017 Author Report Share Posted December 17, 2017 Lots of stretching and rolling and some deads up to 120kg just to keep back going, be back to normal for deads next week cg bench 60 x 5 80 x 5 90 6x6 feeling strong machine pulldown 7x12 machine shoulder press 5x12 triceps/biceps x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 20, 2017 Author Report Share Posted December 20, 2017 W4d1 back is good. Fixed squat 60 x 5 100 x 5 140 x 1 165 5x6 ham curl x lots leg extension x lots clamshell x lots abs x lots Quote Link to comment Share on other sites More sharing options...
maccaz Posted December 22, 2017 Author Report Share Posted December 22, 2017 mixed up days. benched on monday: 60 x 5 80 x 5 100 6x6 rows arms Quote Link to comment Share on other sites More sharing options...
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