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maccaz

maccaz 2018 prep log

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W12d3 

 

feeling very crap over tired etc but got it done 

 

bench 

105 7x4 

 

db incline bench 

30 4x10

 

cable fly 

40lb 5x12 

 

tricep press down

90lb 4x20

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W13d1 (Saturday ) 

 

Start of new blocks. Will use wraps from now 

 

squat 

to 172.5 x 9 in wraps 

 

RDL

130 3x8

 

leg press

180 4x15 

 

ham curl

”8” 4x10

 

leg extension

40kg 4x15 

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W13d2 (Sunday) 

 

bb row

70 4x10

 

narrow grip pulldown 

64 4x10

 

cable row 

55 4x10

 

straifht arm pulldown 

80lb 4x12 

 

barbell curl

20kg 4xamrap 

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W13d3 

 

im going away this weekend so squeezing this week into a few days and doing next weeks squats on Friday (instead of Saturday ) before I go so gonna be rough few days 

 

Also doing incline bb instead of db this block, starting light and will build it up 

 

bench 

107.5 5x3 

 

incline bench 

60 4x10

 

machine bench (v short rest )

25/side 4x12 

 

cable fly 

40lb 4x12 

 

tricep pressdown 

90lb 4x20 (RIP) 

 

deads tonight, shoulders tomorrow, squats Friday like 5am before airport gonna be yuck 

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W1d4 

 

Finished the deadlifts in a little under 11 mins which wasn’t hard as it should have been 

 

deadlift

187.5 5x3 

 

good morning 

110 3x8

 

1 leg extension 

35 3x15 

 

ham curl

”9” 4x12 

 

back ext 

3x20 

 

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W1d5

 

Dropped weight back and building back up on some of these. 

 

db shoulder press

22.5 4x10

 

side raise

12.5 4x10

 

skull crusher SS curl

30kg 3x15/10

 

kickback SS hammer curl

12.5 3x12/12 

 

Rope pressdown SS rope curl

80lb 3x12/12 

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Missed a few days of journal. Monday I benched 102.5 x 14 for a pb. Last night i deadlifted 187.5 for 6 triples. Shoulders and arms tonight, going skiing tomorrow, squats Saturday illnresume journal then chur 

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W15d1

 

Got to use mono and squat bar today, was good 

 

squat 

75 x 3

125 x 3

145 x 3 

180 x 1

add wraps

200 x 3

180 6x3 

 

RDL 

150 3x8 

 

leg press

200 4x15 

 

leg wxtension 

4x15 

 

ham curl

4x10

 

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W15d2 yesterday 

 

pulldown 

5x12

 

db row 

35s 5x10

 

machine row 

60 5x10

 

straight arm pulldown

100lb 5x12

 

preacher curl

30kg 4x10

 

hammer curl

10kg lots of sets to fail 

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W15d4 was yesterday. Got back from work trip went straight to gym. Was good considering felt pretty rekd from travel 

 

deadlift 

190 x 7 (amrap) 

 

ham curl 4x12

 

leg extension 6x12 

 

 

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W16d1 

 

pulldown 63kg 4x12 

 

db row 

37.5 4x10 

 

machine row

50 4x12 

 

straight arm pd 

100lb 4x12 

 

lots of curls 

 

amrap squat tomorrow morning 😅

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W15d3 

 

 

bench 

110 2x3

100 4x4

 

Incline bench

70 4x10

 

machine bench 

60 4x10

 

db fly 

15s 4x12 

 

machine dip 

50 x20,20,15,15,10

 

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W15d5 

 

ive changed my upper day (d5) a bit 

 

close grip bench

 80 4x10

 

db ohp 20 4x10

 

side raise 

skull crusher ss curl 

press down ss curl 

face pull 

 

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On 12/10/2018 at 12:23 PM, maccaz said:

was rest day yesterday but went for a big swim for fun, thats twice this week, will keep doing 2-3 times a week cos feel good after and its fun

 

I also remember posting a while back that I went for a run early in the morning and would keep doing that because it was 'fun'

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W16d5 last night

 

bench 

to 130x1 so easy 

 

cg bench 

82.5 4x10

 

Db ohp

25 4x8

 

skull crusher ss curl

35kg 4x15/10

 

curl ss kickback

12.5 4x10/10

 

rope curl ss pressdown

4x15/15

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Had first night on cpap. Slept 8 hours like brick. Very good. See how it goes after a few months. Wife is pregnant and rages when I snore so even if no apnea I get woken up heaps via angry wife and I’m dead silent on cpap. 

 

Inb4 lose weight, I snore at 70kg too. Although could lose weight too I agree lol. 

 

W17d1

pulldown 4x10

 

db row 

42.5s 4x10

 

machine row

60kg 4x10

 

straight arm pulldown

110lb 4x12

 

face pull 

60lb 4x12 

 

some curls 

 

 

 

 

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