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maccaz 2018 prep log


maccaz

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W7d3 

 

lots of shoulder and upper back/scap prehab  type shit. Felt mint after that 

 

bench 

to 105 5x3 

 

Incline db bench 

30 4x10 

 

machine bench 

60 4x12

 

tricep press down (straight bar )

110lb 4x20 triceps were screaming after this lol

 

cable fly

50lb/side 5x12

 

very good pump. 

Deadlift tomorrow 

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W7d5 

changed some of the movements for this block 

 

seated bb ohp 

55 4x12

drop set 40 x15 

 

Cable side raise (careful and light as have had dodgy shoulder but it’s come right mostly ) 

30lb 4x12

 

 Face pull

70lb 4x12 

 

skull crusher SS ezbar curl 

30kg 3x15/15 

 

db hammer curl SS db kickback 

12.5kg 3x12/12 

 

rope pressdown SS rope curl

60lb 3x20/20 

 

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W8d4 

 

deadlift 

172.5 6x3 

this was way easy. Smashed them out in 11 mins. Gonna jumpquite a bit for next block. 

 

Good morning 

100 3x8

 

back extension

30kg 4x15 rough as lol

 

1 leg extensions 

30kg 3x15 

 

ham curl

11 x 8

10 3x8

 

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W8d5 

 

going to Papua new guinea for work so I had to get a bunch of injections. No stranger to injections lol but had 2x in each delt yesterday. Felt bit shit training shoulders today but meh got it done. 

 

Seated bb press 

57.5 4x12 

Drop set 40 x 12 

 

cable side raise 

30lb 2x12

20lb 2x12 keeping them strict 

 

face pull 

80lb 5x12

 

skull crusher SS ez bar curl

32.5kg 4x15//10

 

Db kick back SS hammer curl 

12.5kg 4x12//12

 

rope pressdown SS rope curl 

80lb 2x20//20

60lb 2x20//20

 

 

 

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W9d3 

was feeling a bit flat but got it done. Calories still low. 

 

Bench 

105 7x3 

 

Incline db bench 

37. 5 x 8 

32.5 4x10

22.5x12 

 

db fly 

17.5 2x12 

15 2x12

 

machine press

40/side x 10

30/side 3x10

20/side x 14 

 

tricep prwss down 

40kg 4x20

 

rest tomorrow. Got an amrap on dead’s on Wednesday can’t wait 

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W10d2 today 

 

bb row 

90 4x10

 

plate load pulldown 

35/side 4x12

ds 20x15 

 

plate load row

30/side 4x12

20/side x 15 

 

straight arm pd

120lb 3x12

100lb 2x12

 

Preacher curl

30kg x 12,10,10,7 

 

standing curl

30kg 2x10

 

hammer curl 

10kg 3xfail 

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W11d1

 

been busy af organising shit for work trip. Fly to Papua New Guinea early tomorrow morning won’t be able to train till next Saturday so squeezed few things into this session 

 

Was feeling pretty beat up so glad to get through this 

 

bench 

to 107.5 x 6

 

Incline Db bench

30 4x10 

 

squat 

to 170 6x4 

 

deadlift 

to 200x1, 170 x 5 

 

Db curl

15kg 5x10

 

pull aparts and rotations 

 

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W12d1 

 

spent 6 days in shithole island off Papua New Guinea with no access to gym and not enough food and long working days, then 19 hours travel time to get back on Friday so wasn’t feeling flash so just got the main shit don yesterday (Saturday) 

also next week is new block and I’ll be squatting in wraps so did a few sets in wraps today 

 

squat

170 3x4 (sleeves) 

170 2x4 (wraps )

170 x 8 (wraps )

 

ham curl

10 4x10

 

leg extension 

45kg 4x15

 

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