maccaz Posted August 9, 2016 Author Report Share Posted August 9, 2016 No weekly check ins in off season. Lol at three weeks out. Bang bang is doing Melbourne cup in 3 weeks and my name is still on the list as signed up months ago. If strength had held up I was keen to do it but not realistic after yesterday and today's performance. Inb4 rock up on day to watch but put soft suit belt and wraps in car just in case severe fomo kicks in Monarchking, FellowshipOfTheRon and HarryB 3 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 9, 2016 Author Report Share Posted August 9, 2016 was feeling shit last night so had some extra food, 3600 cal for the day so +600 on usual. woke up 114.9 which is lowest i've been since starting diet. had been bouncing between 115 and 116 for a few days Quote Link to comment Share on other sites More sharing options...
Monarchking Posted August 9, 2016 Report Share Posted August 9, 2016 Go full raw mode, no wraps no belt, soft suit optional, set a PB. See you there. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 9, 2016 Author Report Share Posted August 9, 2016 1 minute ago, Monarchking said: Go full raw mode, no wraps no belt, soft suit optional, set a PB. See you there. you gonna come watch too? ill never squat without a belt again after hurting my back lol, wear it for warmups even ;) Monarchking 1 Quote Link to comment Share on other sites More sharing options...
bang_bang Posted August 9, 2016 Report Share Posted August 9, 2016 Bang_bang vs maccaz round 2. "only 22kg between us now bro i'm catching you" -maccaz 16/07/16 Can maccaz close the gap? Will maccaz even turn up Does maccaz even lift? Find out on the 4th september at ptc hq. Monarchking 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 9, 2016 Author Report Share Posted August 9, 2016 1 minute ago, bang_bang said: Bang_bang vs maccaz round 2. "only 22kg between us now bro i'm catching you" -maccaz 16/07/16 Can maccaz close the gap? Will maccaz even turn up Does maccaz even lift? Find out on the 4th september at ptc hq. ??? Quote Link to comment Share on other sites More sharing options...
bang_bang Posted August 10, 2016 Report Share Posted August 10, 2016 Come to think of it when you said only 22kg separating us now did you mean in total or bodyweight..? Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 10, 2016 Author Report Share Posted August 10, 2016 5 minutes ago, bang_bang said: Come to think of it when you said only 22kg separating us now did you mean in total or bodyweight..? Both nearly. Weighed in 119 lifted 122 bang_bang 1 Quote Link to comment Share on other sites More sharing options...
HarryB Posted August 10, 2016 Report Share Posted August 10, 2016 Inb4 maccaz seeing if speed increases his total. Monarchking and bang_bang 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 10, 2016 Author Report Share Posted August 10, 2016 8 minutes ago, HarryB said: Inb4 maccaz seeing if speed increases his total. i have dabbled in my youth and confirm it will not increase my total lol HarryB, bang_bang, Wookie and 1 other 4 Quote Link to comment Share on other sites More sharing options...
Monarchking Posted August 10, 2016 Report Share Posted August 10, 2016 4 hours ago, maccaz said: you gonna come watch too? ill never squat without a belt again after hurting my back lol, wear it for warmups even ;) If I'm not working I'll be there. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 11, 2016 Author Report Share Posted August 11, 2016 W4d3 bw 114.9 and some new stretch marks under arms, arms chest and shoulders def growing. Pretty happy as I'm starting to look in better shape not just getting lighter but looking the same. First time doing a lot of volume hyper trophy type stuff in a while I guess is paying off. Cg bench 75 2x15 75x 10,10,10,8,8,8 bb row 75 5x10 bb curl 30 5x12 db curl 15s x lots skullcrusher 30 7x10 ohp 40 3x10 ( light af but was cooked at this point had nothing left) done FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 12, 2016 Author Report Share Posted August 12, 2016 lower back/right glute/hip problem is a bit of a bitch and i dont want to flare it up any more. exact thing happened in last prep on a dodgy deadlift and came right in a few days of not smashing it any further so im not stressed. cause is tight hamstrings i reckon. resting this weekend and be fine by monday. went gym did abs/rolling/stretching/talked shit tonight Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 15, 2016 Author Report Share Posted August 15, 2016 bw 115.5 today so no drop in the last week. to be expected. dont wanna reduce food just yet so i've adjusted the meal timings a bit and gonna be sure to keep the rests short and work hard, and will add a day or two of conditioning shit, prowler etc and see if that makes a difference. ive been taking photos each week and will post when im happy with where im at, but big visible change in a month for sure. lower back still a bit niggly but getting better, fine to squat tonight Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted August 15, 2016 Report Share Posted August 15, 2016 cmon put the pics up so we can see them #gains Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 15, 2016 Author Report Share Posted August 15, 2016 W5d1 this is start of "conditioning" phase. Last block was "pre conditioning" so this should be harder. Squat 70x10 120 5x10 deficit deadlift 125 3x5 ssb squat 105x20 85 2x20 ghr 3x10 abs soon at home moving the food to closer to training helps with energy. Nearly spewed on the 20s. All good Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 16, 2016 Author Report Share Posted August 16, 2016 w5d2 wasnt feeling strong today. bw 115.5 in the gym after food and water in clothes and shoes so prob in for a good result next morning weigh in. still at 3000cal/day same food every day bench press bar x lots 70kg 5x12 bb row 80kg 3x12 70kg x 15 skullcrusher 30kg 5x12 ezbar curl 30kg 5x12 db side raise 10kg 3x12 lower back almost fully healed Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 16, 2016 Author Report Share Posted August 16, 2016 114.7 bw this morning I'm happy with that. Less than 10kg to go tonight will go do some prowler etc for a change Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 17, 2016 Author Report Share Posted August 17, 2016 Prowler first time doing it. Very hard lol prowler (40kg) + 50kg so 90kg total 20 sprints of 15 metres quads, calves, lungs, all buggered. Nausea extremely high fun FellowshipOfTheRon, Monarchking and HarryB 3 Quote Link to comment Share on other sites More sharing options...
HarryB Posted August 18, 2016 Report Share Posted August 18, 2016 16 hours ago, maccaz said: Prowler first time doing it. Very hard lol prowler (40kg) + 50kg so 90kg total 20 sprints of 15 metres quads, calves, lungs, all buggered. Nausea extremely high fun Good work man! Watch how much this work improves your strength work and conditioning. Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 18, 2016 Author Report Share Posted August 18, 2016 9 minutes ago, HarryB said: Good work man! Watch how much this work improves your strength work and conditioning. Cheers, pretty hard for a change. Once I got over the initial shock and pulled over to do a spew on my way home I decided i enjoyed it so gonna do it 3x a week from now on Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 18, 2016 Author Report Share Posted August 18, 2016 w5d3 bw 114.6 close grip bench (paused reps for as many as i could, last few reps of last couple sets were tng) bar x 20 65kg 6x15, 4x12 (10 sets total) barbell row (went light for more reps) 70kg 5x15 stopped using straps for these, figure may as well work forearms and grip while it doesnt matter if theyre fatigued no heavy pulls coming up db curls 15kg x lots till biceps are rekd ezbar skullcrusher 30kg 5 x 12 finished with prowler prowler + 50kg, 15 metre lengths x 20. timed. 16:26. will time this each time and try and get it down. need a good strategy here lol. smashed out first 4 lengths in less than a minute then hit a wall and was fucked. will get the time down a bit then up the weight and start over will be doing conditioning stuff (prowler for now) on both my upper body days + 1 extra day so tues, thur, sat from now on Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 19, 2016 Author Report Share Posted August 19, 2016 W5d3 bw 114.8 deficit deadlift 70x 5 110 4x8 squat 70x8 105 3x12 walking lunges abs deadlift setup feeling like it's getting good from waist shrinkage. Can set up with chest up and hips down well. Be good when I go heavier buffet tomorrow night for a decent cheat meal then back to the grind Quote Link to comment Share on other sites More sharing options...
BeastBuilder Posted August 19, 2016 Report Share Posted August 19, 2016 Looking forward to progress pics mate, my wank bank needs a top up. Sounding like your guna be on the Tattooed Muscle IG any day now ? FellowshipOfTheRon and Monarchking 2 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 21, 2016 Author Report Share Posted August 21, 2016 Buffet last night. Ate heaps. Stomach has shrunk through def can't do my usual volume of food lol. Was 117.5 before bed and 115.8 this morning so no harm done be probably lightest in cut yet in day or two Quote Link to comment Share on other sites More sharing options...
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