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maccaz

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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