maccaz Posted August 4, 2018 Author Report Share Posted August 4, 2018 w7d1 new block squat 152.5 x 11 (amrap) RDL 100 x 12 120 x 10 140 x 8 leg press 170 4x15 ham curl "8" 5x12 leg extension 40kg 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 6, 2018 Author Report Share Posted August 6, 2018 w7d2 changed up a couple things for this block wide grip pulldown 62kg 3x12 50 x 15 bb row 70kg 4x10 cable row (wide grip) 55 3x10 64 2x10 straight arm pulldown 90lb 4x12 standing bb curl 20kg 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 6, 2018 Author Report Share Posted August 6, 2018 Extras day, which atm is shoulder health shit and abs lots of shoulder stretching, pull aparts, rotations ab wheel 5x10 hanging leg raise 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 7, 2018 Author Report Share Posted August 7, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 8, 2018 Author Report Share Posted August 8, 2018 W7d4 shoulder fix stuff deadlift 172.5 5x3 good morning 80 3x8 back ext 22.5kg db 4x15 one leg extension 25kg 3x15 ham curl ”10” 3x8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 10, 2018 Author Report Share Posted August 10, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 11, 2018 Author Report Share Posted August 11, 2018 W8d1 squat to 152.5 3x3, 160 3x3 rdl 110 x 12 130 x 10 150 x 8 leg press 180 4x12 leg ext 45kg 4x15 ham curl “9” 5x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 12, 2018 Author Report Share Posted August 12, 2018 W8d2 barbell row started doing beltless. 80kg 4x10 dropset 60kgx15 wide grip pulldown 64kg 4x12 wide grip cable row (hard af) 55kg 4x10 dropset 40x12 straight arm pulldown 100lb 5x12 preacher curl 20kg 6x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 13, 2018 Author Report Share Posted August 13, 2018 W8d3 bench 100x11 db bench 35kg 4x10 machine bench 70 4x12 db fly 15kg 4x12 tricep press down 100lb 4x20 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 15, 2018 Author Report Share Posted August 15, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 16, 2018 Author Report Share Posted August 16, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 18, 2018 Author Report Share Posted August 18, 2018 w9d1 squat to 160 7x3 RDL 120 x 12, 140 x 10, 160 x 8 Leg press 190 4x15 leg extension 50kg 4x15 ham curl "10" 4x12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 19, 2018 Author Report Share Posted August 19, 2018 w9d2 barbell row 90 2x10 80 2x10 60 x 12 wide grip pulldown 68kg 2x12 64kg 2x12 40 x 12 Plate loaded row 20/side x 10 25/side 4x10 10/side x 20 rekd straight arm pulldown 110lb 5x12 incline db curl 12.5 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 20, 2018 Author Report Share Posted August 20, 2018 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 gazza 1 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 22, 2018 Author Report Share Posted August 22, 2018 w9d4 deadlift 172.5 x 11 (amrap) good morning 110 3x8 back extension 35kg db 4x15 1 leg extension 35kg 3x15 ham curl 11 2x8 10 x 8 8 x 8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 26, 2018 Author Report Share Posted August 26, 2018 W9d5 (Thursday ) seated ohp 60 4x12 pb side raise 10kg 3x12 rope curl ss rope pressdown 90lb 5x20/20 skull crusher SS ezbar curl 32.4kg 4x15/12 db kickback ss hammer curl 12.5 4x12/12 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 26, 2018 Author Report Share Posted August 26, 2018 W10d1 (yesterday ) squat 170x6 rdl 130x12 150 x 10 170x8 heaviest i have done these leg press 200kg 4x15 ham curl ”10” 4x12 leg extension 55kg 4x15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 26, 2018 Author Report Share Posted August 26, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 27, 2018 Author Report Share Posted August 27, 2018 W10d3 bench 105 5x4 db bench 35 4x10 cable fly 50lb 5x12 machine bench 50kg 4x10 tricep pressdown 90lb 5x20 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 28, 2018 Author Report Share Posted August 28, 2018 w10 extras day band rotations x lots band pull aparts x lots ab wheel rollout 5x10 getting good at these leg raise 5x10 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 29, 2018 Author Report Share Posted August 29, 2018 W10d4 deadlift 185 5x4 good morning 120 3x8 pb back extension 35kg 4x15 1 leg ext 35kg 3x15 ham curl 10 4x8 Quote Link to comment Share on other sites More sharing options...
maccaz Posted August 30, 2018 Author Report Share Posted August 30, 2018 W10d5 standing ohp 62.5x 8,8,7,7 40 x 12 Side raise 10 4x10 skull crusher ss curl 35 3x15/10 30 2x15/10 kickbsck ss hammer curl 12.5 3x10/10 Cable curls ss pressdown 70lb 3x15/15 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 1, 2018 Author Report Share Posted September 1, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 8, 2018 Author Report Share Posted September 8, 2018 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 Quote Link to comment Share on other sites More sharing options...
maccaz Posted September 9, 2018 Author Report Share Posted September 9, 2018 W12d2 wide grip pd machine 40/side 4x10 barbell row 80x10 100x6 heaviest I’ve tried 80 4x10 plate load row 35/side 4x10 straight arm pulldown 90lb 4x15 lots of curls Quote Link to comment Share on other sites More sharing options...
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