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maccaz 2018 prep log

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W2d1

 

squat

140 6x3

 

rdl

80x12

110 x10

130 x 8

 

leg press (new odd leverage one)

140 4x15

 

leg extension

”40” 4x15

 

ham curl

”11” 4x10

 

Fun session 

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W2d2 

 

wide grip pulldown 

73kg 4x6

 

Quadruped row 

32.5kg 4x10

 

Cable row

64kg 4x10

 

Straight arm pull down 

80lb 4x12 

 

ez bar curl 

20 4x15 

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w2d3 last night

 

feeling a bit stronger and less doms now that im back into swing of things, everything moving v good

 

bench 

was meant to be 90 x amrap, misloaded, so did an amrap of 80 first, idiot

80 x 18

90 x 8

 

incline db bench

30 4x10

 

seated chest machine press

"45" 4x10

 

machine fly

"45" 4x15

 

plate load machine dip

60kg 4x10

 

bw 109.0

 

 

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W2d4 

 

deadlift 

to 160kg 6x3 

 

good morning 

80kg 3x8

 

1 leg extensions (cos no room to do lunges today) 25kg 3x15 each leg 

 

back extension 4x15 (will add weight next week) 

 

ham curl 

“11” 3x8

 

bw 108.6 

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W2d5 

 

Strength is up a lot from last week 

 

Db shoulder press

22.5 3x12

25 x12

27.5 x 12

 

Side raise

10kg 3x15 

9kg 2x 15 

 

face pull

80lb 5x15 

 

skull crusher ss ez bar curl

30kg 4 sets of 15/10

 

db tri ext ss Db curl 

10kg 3 sets of 15/10 

 

rope press down ss rope curl 

80lb 3 x 15/10 

70lb 2x15/10

60lb 1x 20/20 to finish 

 

pump real 

bw 108.3 today 

 

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W3d1 

 

squat to 140 7x3 

 

rdl

100 x 12

120 x 10

140 x 8

heaviest I’ve done these 

 

leg press (it’s an odd leverage one, prob equivalent to like 1.7x on a regular leg press ) 

 160 4x15 

 

Leg extension 

45kg 4x15 

 

ham curl 

“10” 4x12 

 

legs toast by by the end 

 

bw 108.7 today 

 

 

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W3d2 

bw coming down quite quickly but eating a lot. 107.7 this morning. Recovering ok and strength is coming up week to week which will plateau soon. Still not taking any gear so happy with progress. Been off for 13 weeks or so. 

 

 

Wide grip pulldown 

77kg 4x6 

 

quadruped row 

35kg 3x10

32.5 x 10 

 

cable row 

75kg 3x10

64kg x 10

 

straight arm pull down 

90lb 4x12 

 

db curl 

10s 4x15 minimal rest 

 

 

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w3d3

 

bench to 100kg 7x3

 

db bench

32.5 2x10

30 2x10

 

machine bench

"59" 4x10

 

plate load dip machine

70kg 4x10

 

machine fly 

"40" 4x15

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W3d4 

refeed last night. Bw around 111 this morning. Will come down quickly just need to do a shit j think 

 

deadlift 

to 160x10 

 

good morning 

90 3x8

 

1 leg extension 

30 3x15 

 

ham curl 

“12” 3x8

 

back ext 

15kg plate 4x15 

gonna use a barbell next week as too easy now 

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w3d5

bw 110.1 at night so not much harm done from the refeed (cheat lol) day

 

seated db ohp

25 x 12

30 x 12 (probably a pb dunno)

27.5 x 12

25 x 12

22.5 x 12

 

side raise

10kg 5x15

 

face pull

90lb 5x15

 

skull crusher SS ezbar curl

30kg 5x 15//10

 

db extension SS db curl

10kg 5x 15//10

 

rope pressdown SS rope curl

80lb 5x 20//10

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w4d1

 

squat

to 150x10

 

RDL

110 x 12

130 x 10

150 x 8 v hard

 

leg press

180 4x15

 

ham curl

"11" 4x12

 

leg extension

50kg 4x15

 

 

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w4d2

 

wide grip pulldown

83kg 4x6

 

quadruped row

37.5kg 4x10 (hard)

 

seated row

bout half stack, 4x10

 

straight arm pulldown

100lb 5x12

 

preacher curl

25kg 2x15

20kg 2x15

 

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w4d3

 

bench press

to 100kg 5x4

 

db bench

35kg 4x10

 

machine bench (new one, odd angle, its hard)

30kg/side 4x10

 

cable fly

25/side 4x10

 

plate load machine dip

80kg 4x10

 

 

 

 

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W4d4 

 

deadlift 

to 170 5x4 

 

good morning 

100 3x8 

 

ham curl 

“12” 3x8 

 

leg ext (1 leg )

30lb 3x15 

 

back extension 

15kg 4x15 

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W4d5 

 

db ohp 

27.5x12

32.5x 12

30 3x12 

 

Side raise

12.5 3x15

10 2x15

 

face pull 

100lb 5x15

 

skull crusher SS ezbar curl 

32.5 5x15/10

 

db ext SS Db curl

12.5 5x15/10

 

rope pressdown SS rope curl

90lb 5x15/10

 

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W5d1 

 

squat

to 150 6x4 

 

RDL

115 x 12

135 x 10

155 x 8 pb 

 

leg press (weird lever one)

200kg 4x15 

 

ham curl

”11” 4x12

 

leg ext

50 4x15 

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W5d2 

 

wide grip pulldown 

87 x 6

77 3x6

67 x 10

 

Quadruped row 

40kg 2x10

37.5 x 10

35 x 10 

 

Cable row

73kg 4x10

 

straight arm pulldown 

110lb 4x12 

 

preacher curl 

25x15,15,13,11 

 

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W5d3 

Shoulders a bit dodgy I think from tight af traps so will sort that 

 

bench

to 100 x 5

 

Db bench 

32.5 x 10

35 x 10

37.5 2x10

35 x 10

 

Plate load machine bench

35/side 4x10

 

db fly 

15kg 4x15 

 

tricep pressdown 

60lv 5x10

 

 

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W5d4 

 

deadlift 

to 172.5 6x4 

 

good morning 

to 110 3x8 

 

back extension 

25kg 4x15 

 

1 leg extension 

35kg 3x15

 

ham curl 

“10” 3x8

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W5d5 

second last week of block done 

 

seated db ohp 

25 5x12 

 

side raise

10kg 5x15 

 

face pull

110lb 5x15 

 

supersets of 

 

skull crusher//ezbar curl 5 sets

db ext//db curl 5 sets

rope pressdown//rope curl 5 sets 

 

one more hard week then changing up a bit 

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w6d1

 

was feeling flat and have shit to do today so had to train first thing in morning with not much food in me but meh it was very good session anyway.

 

squat

to 150 7x4 very easy as they should be,

then did an extra set in wraps, as hadn't worn wraps since i tore my calf , ill post video below, bit ugly but moved sweet, nice and easy. pain free

 

RDL

120 x 12

140 x 10

160 x 8 pb, never done this for a single even i dont think. im hoping this is a good sign for my deadlift, if i get to like 200x8 for RDL then surely i'll be into new territory with regular deadlift

 

leg press

210 4x15

 

ham curl

11 4x12

 

leg extension

55kg 4x15

 

 

heres that 8th set of 4, in wraps, 150kg

 

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w6d2

 

wide grip pulldown

91kg x 6

87kg 3x6

 

Quadruped row

40kg 4x10

 

cable row

82kg 3x10, 64kg x 18

 

straight arm pulldown

120lb 4x12

 

bb curl

25kg 4x15 

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W6d3

 

deload for rest of the week while I have a cold and shoulder sore from sleeping funny, want to feel good for start of next block on Saturday as it gets heavier

 

bench

80 3x8

 

db incline bench 

25 3x8

 

machine chest press

50 3x15 

 

tricep pressdown

light 3x20 

 

ab rollout 3x10

 

hanging leg raise 3x10 

 

 

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