maccaz Posted June 30, 2018 Author Report Share Posted June 30, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 2, 2018 Author Report Share Posted July 2, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 3, 2018 Author Report Share Posted July 3, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 5, 2018 Author Report Share Posted July 5, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 6, 2018 Author Report Share Posted July 6, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 7, 2018 Author Report Share Posted July 7, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 8, 2018 Author Report Share Posted July 8, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 10, 2018 Author Report Share Posted July 10, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 12, 2018 Author Report Share Posted July 12, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 13, 2018 Author Report Share Posted July 13, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 14, 2018 Author Report Share Posted July 14, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 15, 2018 Author Report Share Posted July 15, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 17, 2018 Author Report Share Posted July 17, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 18, 2018 Author Report Share Posted July 18, 2018 W4d4 deadlift to 170 5x4 good morning 100 3x8 ham curl “12” 3x8 leg ext (1 leg ) 30lb 3x15 back extension 15kg 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 20, 2018 Author Report Share Posted July 20, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 21, 2018 Author Report Share Posted July 21, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 23, 2018 Author Report Share Posted July 23, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 24, 2018 Author Report Share Posted July 24, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 25, 2018 Author Report Share Posted July 25, 2018 W5 extras day ab wheel 3x10 leg raise 3x10 bracing bridge 3x fail 3km run lol Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 26, 2018 Author Report Share Posted July 26, 2018 W5d4 deadlift to 172.5 6x4 good morning to 110 3x8 back extension 25kg 4x15 1 leg extension 35kg 3x15 ham curl “10” 3x8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 27, 2018 Author Report Share Posted July 27, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 28, 2018 Author Report Share Posted July 28, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 30, 2018 Author Report Share Posted July 30, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted July 31, 2018 Author Report Share Posted July 31, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 2, 2018 Author Report Share Posted August 2, 2018 w6d4 deadlift to 140 3x5 bit of muck around accessory stuff. next block starts saturday so want to feel fresh Quote Link to comment Share on other sites More sharing options...
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